Training 2005

Date	Event	Location	Distance (miles)	Time	Pace	Notes	Weight	Calories	Weekly Mileage
2/7/05	workout	gym				Morning : 25 x 100 lbs leg extensions (LX), curl (CU), hamstring (HA), bench press (BP) Night: Cross Trainer (XT) 40 minutes
2/8/05	workout	gym				Morning : 25 x 100 lbs: LX, CU, HA, BP
2/8/05	treadmill	gym	7		7.3 mph			1200
3/1/05	treadmill	gym	8
3/3/05	treadmill	gym	8
3/5/05	treadmill	gym	8
3/7/05	treadmill	gym	8
3/9/05	treadmill	gym	8
3/11/05	treadmill	gym	8
3/12/05	ski
3/13/05	treadmill	gym	8
3/15/05	treadmill	gym	8
3/17/05	treadmill	gym	8
3/19/05	treadmill	gym	8
3/20/05	ski
3/21/05	treadmill	gym	8		7.7 mph	4 mile / rest / 4 mile
3/22/05	workout	gym				25 x 90 lbs: LX, CU, HA, BP XT: L17 40 min
3/23/05	treadmill	gym	2	20:00
3/24/05	treadmill	gym	8		7.8 mph	4 mile / rest / 4 mile
3/25/05	workout	gym				25 x 90 lbs: LX, CU, HA, BP XT: L17 40 min
3/26/05	ski
3/27/05	treadmill	gym	8		7.8 mph
3/29/05	treadmill	gym	8		7.8 mph
3/30/05	workout	gym				25 x 90 lbs: LX, CU, HA, BP XT: L17 40 min
3/31/05	treadmill	gym	8		7.8 mph
4/2/05	treadmill	gym	8		7.8 mph
4/3/05	workout	gym				25 x 90 lbs: LX, CU, HA, BP XT: L17 10 min
4/4/05	workout	gym				25 x 90 lbs: LX, CU, HA, BP
4/5/05	treadmill	gym	8		7.9 mph
4/6/05	workout	gym				25 x 90 lbs: LX, CU, HA, BP
4/7/05	workout	gym				25 x 90 lbs: LX, CU, HA, BP XT: L17 10 min
4/8/05	treadmill	gym	4		7.9 mph
4/10/05	Tortoise & Hare 5K	Danbury	3.1	22:25		First Race - 64th place overall 5K PR
4/11/05	workout	gym				XT: L17 60 min
4/12/05	treadmill	gym	8		8 mph
4/13/05	workout	gym				25 x 40 lbs: LX, CU, HA, BP XT: L17 20 min
4/14/05	treadmill	gym	7		8 mph		219.5
4/15/05							216.5
4/16/05	treadmill	gym	8		8 mph
4/18/05	treadmill	gym	8		8 mph	25 x 40 lbs: LX, CU, HA, BP XT: L17 20 min
4/19/05	workout	gym				25 x 40 lbs: LX, CU, HA, BP XT: L17 20 min
4/20/05	treadmill	gym	8		8 mph	barely made it, very tired, very hot
4/23/05	treadmill	gym	8		8 mph	felt very good, able to sprint at end
4/24/05	workout	gym				25 x 40 lbs: LX, CU, HA, BP XT: L17 20 min
4/25/05	treadmill	gym	8		8 mph	felt good - sprint at end
4/26/05	workout	gym				25 x 40 lbs: LX, CU, HA, BP XT: L17 10 min
4/27/05	treadmill	gym	8		8 mph	difficult but able to sprint at end
4/28/05	workout	gym				25 x 40 lbs: LX, CU, HA, BP XT: L17 10 min
4/29/05	treadmill	gym	8		8 mph
5/1/05	Glastonbury River Run 5K	Glastonbury, CT	3.1	22:04	7:06 min/mile	Finished 53rd / 1st mile: 6:50, 2nd mile: 14:20  5K PR
5/2/05	treadmill	gym	8		8.1 mph	1st half easy, 2nd half difficult, able to go up to 9.0 mph at end
5/13/05	treadmill	gym	10		8 mph
5/15/05	treadmill	gym	10		8 mph
5/16/05	workout	gym				50 x 80 lbs: LX, CU, HA, BP
5/17/05	treadmill	gym	10		8 mph
5/19/05	treadmill	gym	7	1 hour		difficult
5/20/05	workout	gym				30 x 90 lbs: LX, CU, HA, BP 1 mile interval x 2 @ 9.2 mph
5/21/05	treadmill	gym	10		8 mph	8 - rest - 2 (last mile @ 8.5 mph)
5/22/05	workout	gym				30 x 90 lbs: LX, CU, HA, BP XT L17 40 min
5/23/05	treadmill	gym	10		8 mph	faster for 2nd to last quarter mile
5/24/05	workout / treadmill	gym	1		3.5 mph	10% incline weights: 30 x 90 lbs
5/25/05	treadmill	gym	8		8 mph	last mile @ 8.2 mph
5/27/05	Moonlight 5K	New Milford	3.1	21:26	6:54 min / mile	145 th place overall (22/72 Age group) 5K PR
5/29/05	run	Frye Island	10	?	?	dirt roads
5/30/05	workout	gym				weights 30 x 90 lbs XT L17 20 min
5/31/05	treadmill	gym	10		8.2 mph	difficult
6/1/05	workout	gym				weights 30 x 90 lbs XT L17 20 min
6/3/05	run	roads at home	10.4	1:30:00		twice around neighborhood loop
6/4/05	workout / treadmill	gym	2			weights 30 x 90 lbs 2 miles: 1 @ 7mph, 1 @ 8mph
6/5/05	treadmill	gym	8			very difficult - 1st 3 miles @ 8.2 mph, remainder @ 8.0 mph with walking at 4 miles and 7 miles
6/6/05	workout	gym				weights 30 x 90 lbs XT L17 20 min
6/7/05	run	roads at home	10.4	1:39:00		twice around neighborhood loop - difficult, hot
6/8/05	workout	gym				weights 30 x 90 lbs XT L17 20 min
6/9/05	treadmill	gym	7			1 mile @ 8.2 mph 1 mile @ 9.0 mph 1 mile @ 8.2 mph 1 mile @ 9.0 mph 1 mile @ 8.2 mph 1 mile @ 9.0 mph 1 mile @ 8.2 mph
6/12/05	run	Frye Island	3.5	?	?	dirt roads
6/13/05	treadmill	gym	4.5		8.2 mph	1st mile @ 2% incline
6/15/05	treadmill	gym	11	1:24:00	8.2 mph	walk @ 8 miles, last 3 miles very difficult
6/16/05	treadmill	gym	2		8.2 mph
6/17/05	treadmill	gym	3		8.2 mph
6/19/05	Branford Road Race 5 miles	Branford, CT	5	0:37:02	7:25 min/mile	255th / 1243 overall  (1st 5 mile race, 5 Mile PR)
6/20/05	treadmill	gym	5		8.0 mph	1% incline
6/21/05	workout	gym				weights 30 x 90 lbs XT L17 20 min
6/22/05	treadmill	gym	10			1% incline / 1st 4 miles @ 8.2 mph, last 6 miles @ 8.0 mph
6/24/05	run	roads at home	10.4	1:30:00		2 loops around neighborhood
6/26/05	run	roads at home	10	1:40:00		home - stony hill - brookfield little league field - reverse
6/27/05	workout / treadmill	gym	2			weights - 30 x 90 lbs TM: 1% incline
6/28/05	treadmill	gym	7.25			1% incline - 1st 4 miles @ 8mph, walk, continue @ 7.5mph to 7.25 miles with walk-breaks at each mile
6/29/05	workout	gym				weights 30 x 90 lbs XT L17 20 min
7/2/05	run	Frye Island	7	?	?	2 loops - dirt roads
7/4/05	Frye Island 5 Mile Race	Frye Island	5	0:37:45?		5th place?  (results not published)
7/6/05	treadmill	gym	10	?	?	1% incline
7/9/05	run	Allentown, PA	10	1:30:00		NEARFEST
7/10/05	run	Allentown, PA	2	0:16:30		NEARFEST
7/11/05	treadmill	gym	10			1% incline, 1st 4 miles @ 8.2 mph, walk 1 minute, up to 8 miles @ 8.0 mph, walk 0.25 mile, 8.0 mph to 10 miles
7/12/05	workout	gym				weights - 80 x 50 lbs XT - cardio 20 min
7/13/05	run	roads at home	10.4	1:35:20		2 loops around neighborhood
7/15/05	run	gym	3		7.5 mph	1% incline
7/16/05	Roxbury Race Series - 5 Miles	Roxbury, CT	5	0:37:50	7:34 min/mile	19th place
7/17/05	treadmill	gym	5			1% incline, 1st 3 miles @ 8.2 mph, 2nd 2 miles @ 8 mph - 7.5 mph
7/18/05	workout	gym				weights: 50 x 70 lbs XT L17 20 min (5 min @ L18)
7/19/05	treadmill	gym	8		8.2 mph	1% incline, quarter mile walk at 4 mile mark
7/20/05	workout	gym				weights: 50 x 70 lbs XT L17 20 min
7/23/05	run	Frye Island	12	1:47:00		2 x loop of 5 mile race plus wrong turn loop
7/25/05	run	roads at home	5.2	0:47:00		once around neighborhood loop
7/26/05	treadmill	gym	1		7.5 mph	2% incline
7/27/05	treadmill	gym	8			1% incline, 1st 2 miles @ 8.2 mph, remainder: 0.5% incline, 7.5 mph from mile 4 to mile 8
7/28/05	workout	gym				weights - 50 x 70 lbs XT L17 10 min
7/30/05	New Milford 8 Mile Road Race	New Milford	8	1:02:46	07:50 min/mile	91st place (1st 8 mile race 8 Mile PR)
7/31/05	basketball
8/1/05	treadmill	gym	8			1% incline - 8.2 mph for 1st 4 miles, 8.0 mph for 2nd 4 miles
8/2/05	sick
8/3/05	treadmill	gym	8	1:00:00	8.2 mph	1% incline - 8.2 mph, walk breaks at 4 miles, 6 miles
8/6/05	Roxbury Race Series - Falls Bridge	Roxbury, CT	6.4	0:47:24		10th place
8/7/05	run	roads at home	5.3	0:53:00		1 loop around neighborhood
8/8/05	treadmill	gym	8			1% incline, 1st 2 miles @ 8.2 mph, 10 min/mile jog for 0.1 mile, 3rd mile @ 8.0 mph, 10 min/mile jog for 0.1 mile, miles 4 - 8 @ 7.0 mph
8/9/05	workout	gym				weights - 50 x 70 lbs XT L17 20 min
8/10/05	run	roads at home	10.6	1:36:29		2 x neighborhood loop
8/11/05	workout	gym				weights - 50 x 70 lbs XT L17 20 min
8/12/05	run	roads at home	3			slow run - neighborhood
8/13/05	Roxbury Race Series - 6.7 miles	Roxbury, CT	6.7	0:52:31	7:50 min/mile	13th place
8/14/05	treadmill	gym	5			1% incline 7.0 mph for 2 miles, 6.5 mph for 3 miles
8/15/05	workout	gym				weights - 50 x 70 lbs XT L17 20 min
8/16/05	run	roads at home	10.6	1:33:00		2 loops around neighborhood
8/17/05	workout	gym				weights - 55 x 70 lbs XT L17 20 min
8/18/05	treadmill	gym	1			warmup, 1/2 mile @ 6 min/mile, 1/4 mile @ 10 min/mile, 1/4 mile @ 6 min/mile, warm-down
8/19/05	treadmill	gym	4		6 mph	1% incline
8/20/05	Roxbury Race Series - Jeep Trail	Roxbury, CT	3.95	0:27:20	6:55 min/mile	15th place
8/21/05	treadmill	gym	10		7.0 mph	1% incline
8/22/05	workout	gym				weights - 55 x 70 lbs XT L17 20 min
8/23/05	run	roads at home	10.6	1:34:00		twice around neighborhood loop
8/24/05	swim	Wellsley Inn				16 laps
8/26/05	swim	Wellsley Inn				36 laps
8/27/05	Trinity 5K	Danbury	3.1	0:20:13		22nd OA, 2nd Place Award - 35 - 39 5K PR
8/28/05	treadmill	gym	3		7.5 mph	1% incline
8/29/05	treadmill	gym	8			1% incline, 3 miles @ 8.2 mph, 5 miles @ 7.5 mph
8/30/05	workout	gym				weights - 60 x 70 lbs XT L17 20 min
8/31/05	treadmill	gym	8		8.2 mph	0% incline
9/1/05	workout / treadmill	gym	3		7.5 mph	AM: weights 60 x 70 lbs (no BP) PM: 1% incline
9/2/05	workout	gym				BP - 60 x 70 lbs, Rowing Machine (RM) 10 min
9/3/05	Roxbury Race Series - 1 Mile	Roxbury, CT	1	0:05:47	5:47 min/mile	9th place
9/5/05	New Haven Road Race	New Haven	12.4	1:31:34		461st place OA, 3rd place Award in Clydesdale Division (1st 20K race, 20K PR)
9/6/05	treadmill	gym	3		7 mph	1% incline
9/7/05	workout	gym				weights - 60 x 70 lbs RM 10 min
9/8/05	treadmill	gym	6		8 mph	1% incline
9/9/05	swim	Wellsley Inn				25 laps
9/10/05	Roxbury Race Series - 4.2 miles	Roxbury, CT	4.2	0:28:24		26th place out of 81
9/11/05	run	roads at home	9			slow run - home - hawleyville PO - return
9/12/05	workout	gym				weights - 60 x 70 lbs XT L17 20 min
9/13/05	treadmill	gym	6			1% incline - 3 miles @ 8.2 mph 3 miles @ 8.0 mph
9/15/05	King Of The Hill	Danbury	3.1	0:20:33		19th place
9/17/05	run	Frye Island	14	1:25:52		I suspect this time may be wrong!
9/18/05	run	Frye Island	3.5	0:31:51
9/19/05	workout	gym				weights - 60 x 70 lbs RM 10 min
9/20/05	run	roads at home	10.6	1:36:28		twice around neighborhood
9/22/05	run	roads at home	9	1:14:04		home - hawleyville PO - return
9/23/05	workout	gym				weights - 60 x 70 lbs XT L17 20 min
9/24/05	Roxbury Race Series - Up Hemlock	Roxbury, CT	3.55	0:24:10	6:53 min/mile	11th place
9/26/05	treadmill	gym	5		7.5 mph	1% incline
9/27/05	treadmill	gym	4		7.5 mph	1% incline
9/28/05	treadmill	gym	4		7.5 mph	1% incline
10/1/05	Applefest Half Marathon	Hollis, NH	13.1	1:35:48		62nd OA, 9th Age Div, 4th Clydesdale
10/3/05	treadmill	gym	4		7.5 mph	1 % incline
10/4/05	treadmill	gym	4		7.5 mph	1% incline
10/5/05	treadmill	gym	8		8 mph	1% incline
10/8/05	run	Frye Island	7	1:02:10
10/9/05	run	Frye Island	7	0:56:00
10/10/05	treadmill	gym	3			hill intervals
10/11/05	treadmill	gym	3			fartleks
10/12/05	workout	gym				weights - 70 x 70 lbs
10/13/05	treadmill	gym	5			1 mile @ 6 mph, 4 miles @ 8 mph
10/14/05	treadmill	gym	3		7 mph
10/15/05	Roxbury Race Series - 4.3 miles	Roxbury, CT	4.3	0:29:55	6:57 min/mile	8th place
10/16/05	Bristol Mumathon	Bristol, CT	5	0:34:37	6:56 min/mile	10th place OA, 2nd Place Age Div Award
10/17/05	workout	gym				weights - 70 x 70 lbs RM 20 min
10/18/05	treadmill	gym	8		7 mph	1% incline
10/19/05	treadmill	gym	5		8 mph	1% incline
10/21/05	treadmill	gym	4		8.5 mph	1% incline
10/22/05	Roxbury Race Series - Judds Bridge Rd	Roxbury, CT	4.8	0:32:09	6:42 min/mile	10th place
10/23/05	run	roads at home	9	1:16:28		home - hawleyville PO - return
10/24/05	workout / treadmill	gym	3		7 mph	weights 70 x 70 lbs / 1% incline
10/25/05	treadmill	gym	5			2 miles @ 8mph, next 3 at 7mph with 9, 10, 8 mph intervals
10/26/05	treadmill	gym	8		7 mph	1% incline
10/29/05	Roxbury Race Series - South St. - Ranney Hill	Roxbury, CT	3.7	0:24:13	6:33 min/mile	9th place
10/30/05	Kent Pumpkin Run	Kent, CT	5	0:34:08	6:50 min/mile	23rd place (5 mile PR)
10/31/05	treadmill	gym	4		7 mph	1% incline
11/1/05	workout	gym				weights  - 70 x 70 lbs (no BP)
11/2/05	treadmill	gym	8		7.5 mph	1% incline
11/3/05	treadmill	gym	3		7 mph	1% incline
11/5/05	Roxbury Race Series - Squire Rd	Roxbury, CT	5	0:35:22	7:04 min/mile	10th place
11/6/05	run	roads at home	12	1:54:10		home - past hawleville PO - Wisconnier Hill, Brookfield - return
11/7/05	workout	gym				weights - 70 x 50 lb RM 5 min
11/8/05	treadmill	gym	8			1% incline 1 mile @ 6mph, 7 miles @ 7mph
11/9/05	treadmill	gym	5			1% incline 1 mile @ 6mph, 4 miles @ 7mph
11/10/05	treadmill	gym	3		8 mph	1% incline
11/12/05	Roxbury Race Series - Painter Ridge	Roxbury, CT	6.7	0:47:39	7:07 min/mile	8th place
11/13/05	COSC 5K	New Britain, CT	~2.9	0:18:26		5th place OA, 1st place 30-39 Age Div Award / Uncertified (short) course
11/14/05	treadmill	gym	8			1% incline mile 1 - 6mph, mile 2-7 - 7mph, mile 8 @ 6mph
11/15/05	treadmill	gym	5			1% incline, 6mph with intervals of 10% incline
11/16/05	treadmill	gym	5		8 mph	1% incline
11/17/05	workout	gym				LX, HA, CU 100 x 50 lbs BP - 50 x 50 lbs
11/20/05	run	roads at home	14	2:05:16		home - newtown: Ram Pasture - return
11/21/05	treadmill	gym	8		7 mph	1% incline
11/22/05	treadmill	gym	4		8 mph	1% incline
11/23/05	workout	gym				weights - 50 x 70 lbs  RM 5 min
11/25/05	run	roads at home	12.2	1:48:00		2 neighborhood loops (new, extended route)
11/26/05	Roxbury Race Series - Up Chalybes	Roxbury, CT	2.4	0:15:50	6:36 min/mile	11th place
11/27/05	Pete McArdle XC Classic	Van Cortlandt Park, Bronx NY	9.3	1:08:47	7:23 min/mile	66th place out of 310 / 1st 15K race 15K PR
11/28/05	workout	gym				weights 50 x 70 lbs RM 20 min
11/29/05	treadmill	gym	8		7 mph	1% incline
11/30/05	treadmill	gym	8		8 mph	1% incline
12/1/05	workout	gym				weights 50 x 70 lbs / x-train cross country - 20 min	200
12/2/05	treadmill	gym	3		7.2 mph	1% incline	203
12/3/05	Roxbury Race Series - Down Chalybes	Roxbury, CT	2.4	?	?	? Place
12/4/05	ski	Mount Snow
12/5/05	treadmill	gym	7			1% incline / 1 mile @ 6mph 5 miles @ 7.2 mph 1 mile @ 6mph
12/6/05	treadmill	gym	5			1% incline - 1 mile @ 6mph 3 miles @ 7.2mph 1 mile @ 6mph
12/7/05	workout	gym				weights 50 x 70 lbs stairmaster - 5 min
12/8/05	treadmill	gym	8			1% incline - 1 mile @ 6mph 6 miles @ 7.2mph 1 mile @ 6mph
12/9/05	off
12/10/05	ski
12/11/05	treadmill	gym	9			1% incline / 1 mile @ 6mph 7 miles @ .7.2mph 1 mile @ 6mph ~180 strides/min
12/12/05	treadmill	gym	4			1% incline / 1 mile @ 6mph 2 miles @ 8mph 1 mile @ 6mph ~180 strides/min
12/13/05	treadmill	gym	8			1% incline / 1 mile @ 6mph 6 miles @ 7.3mph 1 mile @ 6mph ~180 strides/min
12/14/05	treadmill	gym	5			1% incline / 1 mile @ 6mph 3 miles @ 7.3mph 1 mile @ 6mph ~180 strides/min
12/15/05	off
12/16/05	treadmill	gym	5			1% incline / 1 mile @ 6mph 8 miles @ 7.3mph 1 mile @ 6mph ~180 strides/min
12/17/05	off
12/18/05	run	roads at home	12.2	1:50:00
12/19/05	treadmill	gym	8			1% incline / 1 mile @ 6mph 6 miles @ 7.3mph 1 mile @ 6mph ~180 strides/min
12/20/05	treadmill	gym	5			1% incline / 1 mile @ 6mph 3 miles @ 8.2mph 1 mile @ 6mph ~180 strides/min
12/21/05	ski, workout	gym				70 lbs x 50 x-train 10 min @ L17
12/22/05	treadmill	gym	10			1% incline / 1 mile @ 6mph 8 miles @ 7.3 mph 1 mile @ 6 mph
12/23/05	treadmill	gym	5			1% incline / 1 mile @ 6mph 3 miles @ 8.2mph 1 mile @ 6mph ~180 strides/min
12/24/05	treadmill	gym	8			1% incline / 1 mile @ 6mph 6 miles @ 7.3mph 1 mile @ 6mph ~180 strides/min
12/25/05	off
12/26/05	treadmill	gym	10			1% incline / 1 mile @ 6mph 8 miles @ 7.3 mph 1 mile @ 6 mph ~180 strides/min
12/27/05	run	roads at home	6.2	0:52:23		1 neighborhood loop, including Wellesley Inn
12/28/05	treadmill	gym	10			1% incline / 1 mile @ 6mph 8 miles @ 7.4 mph 1 mile @ 6 mph ~180 strides/min
12/29/05	run	roads at home	6.2	0:53:00		1 neighborhood loop, including Wellesley Inn
12/30/05	workout	gym				70 lbs x 50 stairmaster 20 min @ L10
12/31/05	Run Into The New Year	Danbury	3.1	0:20:36		7th place / 1st place AG 30-39