| Date | S | Dist. | Time | Pace | Route/Workout | Comment
|
|---|
| 01/01/06 | J | 3.3M | 1:01:13 | 18:33 | Montoya Circle x 2 | new BB#1
|
| 02/01/06 | J | 3.3M | 1:03:10 | 19:08 | Montoya Circle x 2 | BB#1
|
| 04/01/06 | J | 1.85M | 34:10 | 18:28 | Montoya Circle | BB#1
|
| 05/01/06 | J | 2.5M | 46:35 | 18:38 | Montoya Circle/Garden Shops | BB#1
|
| 06/01/06 | J | 1.85M | 32:07 | 17:22 | Montoya Circle | BB#1
|
| 07/01/06 | J | | | | SHABBOS | Rest for the Weary
|
| 09/01/06 | J | 2.68M | 49:48 | 18:35 | Montoya Circle/Garden Shops/Palmetto | BB#1
|
| 11/01/06 | J | 2.68M | 48:56 | 18:16 | Montoya Circle/Garden Shops/Palmetto | BB#1
|
| 12/01/06 | J | 2.68M | 49:23 | 18:26 | Montoya Circle/Garden Shops/Palmetto | BB#1
|
| 13/01/06 | J | 2.68M | 50:17 | 18:46 | Montoya Circle/Garden Shops/Palmetto | BB#1
|
| 14/01/06 | J | | | | SHABBOS | Rest for the Weary
|
| 15/01/06 | J | 3.00M | 54:50 | 18:17 | Montoya Circle/Palmetto-Powerline Mall | BB#1
|
| 17/01/06 | J | 3.00M | 52:58 | 17:39 | Montoya Circle/Palmetto-Powerline Mall | BB#1
|
| 18/01/06 | J | 1.85M | 33:14 | 17:58 | Montoya Circle | BB#1
|
| 20/01/06 | J | 3.00M | 53:31 | 17:50 | Montoya Circle/Palmetto-Powerline Mall | BB#1
|
| 21/01/06 | J | | | | SHABBOS | Rest for the Weary
|
| 23/01/06 | J | 3.00M | 54:20 | 18:07 | Montoya Circle/Palmetto-Powerline Mall | BB#1
|
| 07/03/06 | E | 2.35M | 30:00 | 12:46 | JCC: Elliptical Trainer -- Route 1 | R=11
|
| 08/03/06 | E | 2.73M | 35:00 | 12:49 | JCC: Elliptical Trainer -- Route 1 | R=11
|
| 09/03/06 | E | 2.77M | 35:00 | 12:38 | JCC: Elliptical Trainer -- Route 1 | R=11
|
| 10/03/06 | E | 2.76M | 35:00 | 12:41 | JCC: Elliptical Trainer -- Route 1 | R=11
|
| 11/03/06 | E | 3.15M | 40:00 | 12:42 | JCC: Elliptical Trainer -- Route 1 | R=11
|
| 12/03/06 | E | 3.17M | 40:00 | 12:37 | JCC: Elliptical Trainer -- Route 1 | R=11
|
| 13/03/06 | E | 3.15M | 40:00 | 12:42 | JCC: Elliptical Trainer -- Route 1 | R=11
|
| 14/03/06 | E | 3.11M | 40:00 | 12:52 | JCC: Elliptical Trainer -- Route 1 | R=6-10
|
| 16/03/06 | E | 3.04M | 40:00 | 13:09 | JCC: Elliptical Trainer -- Route 1 | R=7/8/9 No hands first half! KILLER
|
| 17/03/06 | E | 3.10M | 40:00 | 12:54 | JCC: Elliptical Trainer -- Route 1 | R=8
|
| 18/03/06 | E | 3.13M | 40:00 | 12:47 | JCC: Elliptical Trainer -- Route 1 | R=8
|
| 19/03/06 | E | 1.91M | 24:00 | 12:34 | JCC: Elliptical Trainer -- Route 1 | R=9
|
| 20/03/06 | E | 3.15M | 40:00 | 12:42 | JCC: Elliptical Trainer -- Route 1 | R=9
|
| 21/03/06 | E | 3.16M | 40:00 | 12:39 | JCC: Elliptical Trainer -- Route 1 | R=10
|
| 25/03/06 | E | 3.13M | 40:00 | 12:47 | JCC: Elliptical Trainer -- Route 1 | R=8
|
| 26/03/06 | E | 3.14M | 40:00 | 12:44 | JCC: Elliptical Trainer -- Route 1 | R=9
|
| 29/03/06 | E | 3.17M | 40:00 | 12:37 | JCC: Elliptical Trainer -- Route 1 | R=9
|
| 03/04/06 | E | 3.15M | 40:00 | 12:42 | JCC: Elliptical Trainer -- Route 1 | R=9/10
|
| 02/05/06 | W | 1.71M | 30:00 | 17:33 | JCC: Treadmill | E=1
|
| 03/05/06 | W | 2.02M | 35:00 | 17:20 | JCC: Treadmill | E=1
|
| 04/05/06 | W | 2.28M | 40:00 | 17:33 | JCC: Treadmill | E=1
|
| 05/05/06 | W | 2.56M | 45:00 | 17:35 | JCC: Treadmill | E=1
|
| 06/05/06 | W | 3.42M | 60:00 | 17:33 | JCC: Treadmill | E=1/1.5
|
| 08/05/06 | W | 3.50M | 60:00 | 17:09 | JCC: Treadmill | E=1/1.5
|
| 10/05/06 | E | 3.08M | 40:00 | 12:59 | JCC: Elliptical Trainer -- Route 1 | R=10
|
| 11/05/06 | E | 3.43M | 44:00 | 12:50 | JCC: Elliptical Trainer -- Route 1 | R=10
|
| 12/05/06 | E | 3.73M | 48:00 | 12:52 | JCC: Elliptical Trainer -- Route 1 | R=10
|
| 14/05/06 | E | 4.05M | 52:00 | 12:50 | JCC: Elliptical Trainer -- Route 1 | R=10
|
| 16/05/06 | E | 3.97M | 52:00 | 13:06 | JCC: Elliptical Trainer -- Route 1 | R=10
|
| 17/05/06 | E | 3.50M | 46:00 | 13:09 | JCC: Elliptical Trainer -- Route 1 | R=10
|
| 19/05/06 | E | 4.57M | 60:00 | 13:08 | JCC: Elliptical Trainer -- Route 1 | R=10
|
| 20/05/06 | E | 3.22M | 42:00 | 13:03 | JCC: Elliptical Trainer -- Route 1 | R=10
|
| 22/05/06 | E | 3.68M | 48:00 | 13:03 | JCC: Elliptical Trainer -- Route 1 | R=10
|
| 24/05/06 | E | 3.37M | 44:00 | 13:03 | JCC: Elliptical Trainer -- Route 1 | R=10
|
| 29/05/06 | E | 3.45M | 45:00 | 13:03 | JCC: Elliptical Trainer -- Route 1 | R=10
|
| 31/05/06 | E | 3.40M | 45:00 | 13:14 | JCC: Elliptical Trainer -- Route 1 | 30:00x1, 15:00x1 R=11
|
| 01/06/06 | E | 4.70M | 60:00 | 12:46 | JCC: Elliptical Trainer -- Route 1 | 45:00x1, 15:00x1 R=11
|
| 05/06/06 | E | 4.77M | 60:00 | 12:35 | JCC: Elliptical Trainer -- Route 1 | 45:00x1, 15:00x1 R=11
|
| 06/06/06 | E | 3.98M | 50:00 | 12:34 | JCC: Elliptical Trainer -- Route 1 | 45:00x1, 5:00x1 R=11
|
| 07/06/06 | E | 3.58M | 45:00 | 12:34 | JCC: Elliptical Trainer -- Route 1 | R=11
|
| 08/06/06 | E | 3.60M | 45:00 | 12:30 | JCC: Elliptical Trainer -- Route 1 | R=11
|
| 09/06/06 | E | 2.74M | 34:00 | 12:25 | JCC: Elliptical Trainer -- Route 1 | R=12
|
| 11/06/06 | E | 3.59M | 45:00 | 12:32 | JCC: Elliptical Trainer -- Route 1 | R=11
|
| 12/06/06 | E | 3.60M | 45:00 | 12:30 | JCC: Elliptical Trainer -- Route 1 | R=12
|
| 13/06/06 | E | 3.59M | 45:00 | 12:32 | JCC: Elliptical Trainer -- Route 1 | R=12 (=13 last 3 segs)
|
| 14/06/06 | E | 4.72M | 60:00 | 12:43 | JCC: Elliptical Trainer -- Route 1 | R=12
|
| 15/06/06 | E | 4.80M | 60:00 | 12:30 | JCC: Elliptical Trainer -- Route 1 | R=12 (last 1-min sprint to 220+ strides/min)
|
| 16/06/06 | E | 4.82M | 60:00 | 12:27 | JCC: Elliptical Trainer -- Route 1 | R=12
|
| 18/06/06 | E | 4.79M | 60:00 | 12:32 | JCC: Elliptical Trainer -- Route 1 | R=12/13/14 (equal 5-seg groups @ 10°, 8°, and 6°)
|
| 19/06/06 | E | 4.76M | 60:00 | 12:36 | JCC: Elliptical Trainer -- Route 1 | R=12 (equal 2.5-seg groups @ 10°-5°)
|
| 20/06/06 | E | 4.76M | 60:00 | 12:36 | JCC: Elliptical Trainer -- Route 1 | R=12/13 (30/30-min) (equal 5-seg groups @ 10°, 8°, and 6°)
|
| 21/06/06 | E | 4.89M | 60:00 | 12:16 | JCC: Elliptical Trainer -- Route 1 | R=12/13 (30/30-min) (equal 5-seg groups @ 10°, 8°, and 6°) -- I kicked ass!!
|
| 22/06/06 | E | 4.84M | 60:00 | 12:24 | JCC: Elliptical Trainer -- Route 1 | R=13 (equal 5-seg groups @ 10°, 8°, and 6°)
|
| 23/06/06 | E | 4.79M | 60:00 | 12:32 | JCC: Elliptical Trainer -- Route 1 | R=12 (equal 5-seg groups @ 10°, 8°, and 6°)
|
| 27/06/06 | E | 4.77M | 60:00 | 12:35 | JCC: Elliptical Trainer -- Route 1 | R=12 (equal 2-seg groups @ 10°-2°, then 1-seg groups from 2°-12°)
|
| 28/06/06 | E | 4.85M | 60:00 | 12:22 | JCC: Elliptical Trainer -- Route 1 | R=12 (equal 3-seg groups @ 10°, 8°, 6°, 4°, and 2°)
|
| 29/06/06 | E | 4.83M | 60:00 | 12:25 | JCC: Elliptical Trainer -- Route 1 | R=12 (equal 3-seg groups @ 10°, 8°, 6°, 4°, and 2°)
|
| 30/06/06 | E | 4.83M | 60:00 | 12:25 | JCC: Elliptical Trainer -- Route 1 | R=13/12 (30/30-min) (equal 2-seg groups @ 10°, 8°, and 6° [down/up], and 1 seg @ 4°, 2°, and 4°)
|
| 01/07/06 | E | 4.84M | 60:00 | 12:24 | JCC: Elliptical Trainer -- Route 1 | R=12 (equal 3-seg groups @ 10°, 8°, 6°, 4°, and 2°)
|
| 02/07/06 | E | 4.90M | 60:00 | 12:15 | JCC: Elliptical Trainer -- Route 1 | R=12 (equal 2-seg groups @ 10°-2°, then 1-seg groups from 2°-12°)
|
| 03/07/06 | E | 4.77M | 60:00 | 12:35 | JCC: Elliptical Trainer -- Route 1 | R=12 (equal 3-seg groups @ 10°, 8°, 6°, 4°, and 2°)
|
| 04/07/06 | E | 4.84M | 60:00 | 12:24 | JCC: Elliptical Trainer -- Route 1 | R=12 (equal 3-seg groups @ 10°, 8°, 6°, 4°, and 2° -- last 1-min sprint to 275+ strides/min)
|
| 05/07/06 | E | 4.94M | 60:00 | 12:09 | JCC: Elliptical Trainer -- Route 1 | R=12 (equal 3-seg groups @ 10°, 8°, 6°, 4°, and 2°)
|
| 07/07/06 | E | 2.46M | 30:00 | 12:12 | JCC: Elliptical Trainer -- Route 1 | R=13 (equal 3-seg groups @ 10°, 8°, 6°, 4°, and 2°)
|
| 07/07/06 | R | 981.0m | 5:00 | 5:06 | JCC: Concept II Rower | First time back, after a two-year layoff... OY!
|
| 08/07/06 | E | 4.88M | 60:00 | 12:18 | JCC: Elliptical Trainer -- Route 1 | R=13 (equal 5-seg groups @ 10°, 8°, and 6°)
|
| 10/07/06 | E | 4.91M | 60:00 | 12:13 | JCC: Elliptical Trainer -- Route 1 | R=13 (equal 3-seg groups @ 10°, 8°, 6°, 4°, and 2°)
|
| 11/07/06 | E | 3.59M | 44:00 | 12:15 | JCC: Elliptical Trainer -- Route 1 | R=13 (equal 5-seg groups @ 10° and 8°, and 1 seg @ 6°)
|
| 12/07/06 | E | 4.97M | 60:00 | 12:04 | JCC: Elliptical Trainer -- Route 1 | R=13 (equal 3-seg groups @ 10°, 8°, 6°, 4°, and 2°)
|
| 13/07/06 | E | 2.52M | 30:00 | 11:54 | JCC: Elliptical Trainer -- Route 1 | R=13 (equal 3-seg groups @ 10° and 8°, and 2 segs @ 6°)
|
| 14/07/06 | E | 5.02M | 60:00 | 11:57 | JCC: Elliptical Trainer -- Route 1 | R=13 (equal 3-seg groups @ 10°, 8°, 6°, 4°, and 2°)
|
| 16/07/06 | E | 4.91M | 60:00 | 12:13 | JCC: Elliptical Trainer -- Route 1 | R=14/13 (30/30-min) (equal 3-seg groups @ 10°, 8°, 6°, 4°, and 2°)
|
| 17/07/06 | E | 4.97M | 60:00 | 12:04 | JCC: Elliptical Trainer -- Route 1 | R=13 (equal 3-seg groups @ 10°, 8°, 6°, 4°, and 2°)
|
| 18/07/06 | E | 4.94M | 60:00 | 12:09 | JCC: Elliptical Trainer -- Route 1 | R=13 (equal 2-seg groups @ 10°-2°, then 1-seg groups from 2°-12°)
|
| 19/07/06 | E | 4.99M | 60:00 | 12:01 | JCC: Elliptical Trainer -- Route 1 | R=14 (equal 2-seg groups @ 10°-2°, then 1-seg groups from 2°-12°)
|
| 20/07/06 | E | 4.87M | 60:00 | 12:19 | JCC: Elliptical Trainer -- Route 1 | R=13 (equal 3-seg groups @ 10°, 8°, 6°, 4°, and 2°)
|
| 22/07/06 | E | 3.36M | 40:00 | 11:54 | JCC: Elliptical Trainer -- Route 1 | R=13 (equal 2-seg groups @ 10°, 8°, 6°, 4°, and 2°)
|
| 23/07/06 | E | 4.90M | 60:00 | 12:15 | JCC: Elliptical Trainer -- Route 1 | R=13 (equal 3-seg groups @ 10°, 8°, 6°, 4°, and 2°)
|
| 24/07/06 | E | 3.30M | 40:00 | 12:07 | JCC: Elliptical Trainer -- Route 1 | R=13 (equal 2-seg groups @ 10°, 8°, 6°, 4°, and 2°)
|
| 25/07/06 | E | 4.87M | 60:00 | 12:19 | JCC: Elliptical Trainer -- Route 1 | R=13 (equal 3-seg groups @ 10°, 8°, 6°, 4°, and 2°)
|
| 26/07/06 | E | 4.90M | 60:00 | 12:15 | JCC: Elliptical Trainer -- Route 1 | R=13 (equal 3-seg groups @ 10°, 8°, 6°, 4°, and 2°)
|
| 27/07/06 | E | 4.95M | 60:00 | 12:07 | JCC: Elliptical Trainer -- Route 1 | R=13 (equal 5-seg groups @ 10°, 8°, and 6°)
|
| 28/07/06 | E | 4.93M | 60:00 | 12:10 | JCC: Elliptical Trainer -- Route 1 | R=13 (equal 2-seg groups @ 10°-2°, then 1-seg groups from 2°-12°)
|
| 28/07/06 | E | 4.97M | 60:00 | 12:04 | JCC: Elliptical Trainer -- Route 1 | R=13 (equal 3-seg groups @ 10°, 8°, 6°, 4°, and 2°)
|
| 29/07/06 | E | 4.87M | 60:00 | 12:19 | JCC: Elliptical Trainer -- Route 1 | R=13 (equal 5-seg groups @ 10°, 8°, and 6°)
|
| 31/07/06 | E | 4.91M | 60:00 | 12:13 | JCC: Elliptical Trainer -- Route 1 | R=13 (equal 3-seg groups @ 10°, 8°, 6°, 4°, and 2°)
|
| 31/07/06 | E | 4.96M | 60:00 | 12:06 | JCC: Elliptical Trainer -- Route 1 | R=13 (last seg=14) (equal 5-seg groups @ 10°, 8°, and 6°)
|
| 01/08/06 | E | 4.90M | 60:00 | 12:15 | JCC: Elliptical Trainer -- Route 1 | R=13 (equal 1-seg groups @ 2° increments from 14°-2°, then 2-seg groups @ 4°, 6°, 8°, and10°)
|
| 01/08/06 | E | 4.94M | 60:00 | 12:09 | JCC: Elliptical Trainer -- Route 1 | R=13 (equal 3-seg groups @ 10°, 8°, 6°, 4°, and 2°)
|
| 02/08/06 | E | 4.95M | 60:00 | 12:07 | JCC: Elliptical Trainer -- Route 1 | R=13 (last 5 segs=14) (equal 5-seg groups @ 10°, 8°, and 6°)
|
| 03/08/06 | E | 4.94M | 60:00 | 12:09 | JCC: Elliptical Trainer -- Route 1 | R=13 (equal 3-seg groups @ 10°, 8°, 6°, 4°, and 2°)
|
| 04/08/06 | E | 2.74M | 32:00 | 11:41 | JCC: Elliptical Trainer -- Route 1 | R=13 (equal 2-seg groups @ 10° and 8°, and 1 seg @ 6°, then 2-segs @ 10° and 1-seg @ 8°)
|
| 04/08/06 | E | 4.91M | 60:00 | 12:13 | JCC: Elliptical Trainer -- Route 1 | R=13 (equal 3-seg groups @ 10°, 8°, 6°, 4°, and 2°)
|
| 06/08/06 | E | 4.97M | 60:00 | 12:04 | JCC: Elliptical Trainer -- Route 1 | R=13 (equal 2-seg groups @ 12°, 10°, 8°, 6°, and 4°, then 1-seg groups @ 6°, 8°, 10°, 12°, and 14°)
|
| 07/08/06 | E | 3.03M | 36:00 | 11:53 | JCC: Elliptical Trainer -- Route 1 | R=13 (1-seg each @ 12° and 10°, and 8°, three reps)
|
| 10/08/06 | L | | 20:00 | | JCC: | LP, UR, MP, BP
|
| 10/08/06 | E | 2.50M | 30:00 | 12:00 | JCC: Elliptical Trainer -- Route 1 | R=13 (3-seg each @ 10° and 8°, and 6°, and 1-seg @ 4°)
|
| 11/08/06 | E | 2.59M | 30:00 | 11:35 | JCC: Elliptical Trainer -- Route 1 | R=13 (5-seg each @ 10° and 8°, and 6°)
|
| 13/08/06 | L | | 45:00 | | JCC: | LP, UR, MP, BP, TPD, HS
|
| 13/08/06 | E | 2.52M | 30:00 | 11:54 | JCC: Elliptical Trainer -- Route 1 | R=13 (equal 3-seg groups @ 10°, 8°, 6°, 4°, and 2°)
|
| 14/08/06 | E | 4.97M | 60:00 | 12:04 | JCC: Elliptical Trainer -- Route 1 | R=13 (equal 3-seg groups @ 12°, 10°, 8°, 6°, and 4°)
|
| 15/08/06 | E | 1.00M | 12:00 | 12:00 | JCC: Elliptical Trainer -- Route 1 | R=13 (2-segs @ 14° and 1-seg @12°)
|
| 15/08/06 | W | 1.78M | 30:00 | 16:51 | JCC: Treadmill | E=1 W3/J2 (lather, rinse, repeat
|
| 16/08/06 | L | | 45:00 | | JCC: | LP, UR, MP, BP, TPD, HS
|
| 16/08/06 | E | 2.52M | 30:00 | 11:54 | JCC: Elliptical Trainer -- Route 1 | R=13 (equal 3-seg groups @ 14°, 12°, 10°, 8°, and 6°)
|
| 17/08/06 | E | 3.33M | 40:00 | 12:01 | JCC: Elliptical Trainer -- Route 1 | R=13 (equal 2-seg groups @ 12°, 10°, 8°, 6°, and 4°)
|
| 18/08/06 | E | 3.40M | 40:00 | 11:46 | JCC: Elliptical Trainer -- Route 1 | R=13 (equal 2-seg groups @ 14°, 12°, 10°, 8°, and 6°)
|
| 20/08/06 | L | | 45:00 | | JCC: | LP, UR, MP, BP, TPD, HS
|
| 20/08/06 | E | 2.57M | 30:00 | 11:40 | JCC: Elliptical Trainer -- Route 1 | R=14 (equal 3-seg groups @ 14°, 12°, 10°, 8°, and 6°)
|
| 21/08/06 | E | 2.62M | 30:00 | 11:27 | JCC: Elliptical Trainer -- Route 1 | R=14 (equal 3-seg groups @ 14°, 12°, 10°, 8°, and 6°)
|
| 22/08/06 | E | 2.61M | 30:00 | 11:30 | JCC: Elliptical Trainer -- Route 1 | R=14 (equal 2-seg groups @ 16°, 14°, 12°, 10°, 8°, 6°, and 4°, and 1-seg @ 2°)
|
| 23/08/06 | L | | 45:00 | | JCC: | LP, UR, BR, MP, BP, TPD, HS
|
| 23/08/06 | E | 2.56M | 30:00 | 11:43 | JCC: Elliptical Trainer -- Route 1 | R=14 (equal 2-seg groups @ 16°, 14°, 12°, 10°, 8°, and 6°, then 1-seg each @ 8°, 10°, and 12°)
|
| 24/08/06 | E | 3.06M | 36:00 | 11:46 | JCC: Elliptical Trainer -- Route 1 | R=14 (equal segs @ 16°, 14°, 12°, 10°, 8°, and 6°, then 8°, 10°, and 12°)
|
| 25/08/06 | L | | 15:00 | | JCC: | UR, MP, TPD, HSLP, HSMR, HSLR
|
| 25/08/06 | E | 1.25M | 15:00 | 12:00 | JCC: Elliptical Trainer -- Route 1 | R=14 (equal 2-seg groups @ 16°, 14°, 12°, and 1.5-segs @ 10°)
|
| 27/08/06 | L | | 20:00 | | JCC: | UR, MP, HSLP (strained right lat... shit!)
|
| 27/08/06 | E | 2.49M | 30:00 | 12:03 | JCC: Elliptical Trainer -- Route 1 | R=14 (equal 2-seg groups @ 16°, 14°, 12°, 10°, and 8°)
|
| 28/08/06 | E | 4.02M | 48:00 | 11:56 | JCC: Elliptical Trainer -- Route 1 | R=14 (equal 3-seg groups @ 14°, 12°, 10°, and 8°)
|
| 29/08/06 | E | 4.02M | 48:00 | 11:56 | JCC: Elliptical Trainer -- Route 1 | R=14 (equal 3-seg groups @ 14°, 12°, 10°, and 8°)
|
| 31/08/06 | E | 4.06M | 48:00 | 11:49 | JCC: Elliptical Trainer -- Route 1 | R=14 (equal 2-seg groups @ 16°, 14°, 12°, 10°, 8°, and 6°)
|
| 01/09/06 | E | 4.07M | 48:00 | 11:48 | JCC: Elliptical Trainer -- Route 1 | R=14 (equal 2-seg groups @ 16°, 14°, 12°, 10°, 8°, then 1-seg @ 6° and 8°)
|
| 02/09/06 | E | 5.03M | 60:00 | 11:56 | JCC: Elliptical Trainer -- Route 1 | R=14 (equal 2-seg groups @ 16°, 14°, 12°, 10°, and 8°, then 1-seg @ 6°, 8°, 10°, 12°, and 14°) 
|
| 03/09/06 | E | 2.76M | 32:00 | 11:36 | JCC: Elliptical Trainer -- Route 1 | R=15 (equal 2-seg groups @ 16°, 14°, 12°, and 10°)
|
| 04/09/06 | E | 2.74M | 32:00 | 11:41 | JCC: Elliptical Trainer -- Route 1 | R=15 (equal 2-seg groups @ 16°, 14°, 12°, and 10°)
|
| 05/09/06 | E | 2.54M | 30:00 | 11:49 | JCC: Elliptical Trainer -- Route 1 -- High-Intensity Interval Training (HIIT) 3-min normal/recovery, then 1-minute sprint... lather, rinse, repeat | R=15 (equal 2-seg groups @ 16°, 14°, 12°, 10°, 8°, 6°, and 4°, and 1-seg @ 2°)
|
| 06/09/06 | E | 2.58M | 30:00 | 11:38 | JCC: Elliptical Trainer -- Route 1 HIIT (1.5-min recovery/0.5-minute sprint) | R=15 (equal 2-seg groups @ 16°, 14°, 12°, 10°, 8°, 6°, and 4°, and 1-seg @ 2°)
|
| 08/09/06 | E | 2.58M | 31:00 | 12:01 | JCC: Elliptical Trainer -- Route 1 HIIT (1.5-min recovery/0.5-minute sprint) | R=15 (equal 2-seg groups @ 16°, 14°, 12°, 10°, 8°, 6°, 4°, and 2°)
|
| 10/09/06 | L | | 30:00 | | JCC: | HSLP, HSMR, HSMP, HSBP, TPD, DUR
|
| 10/09/06 | E | 2.52M | 30:00 | 11:54 | JCC: Elliptical Trainer -- Route 1 | R=15 (equal 2-seg groups @ 16°, 14°, 12°, 10°, and 8°)
|
| 11/09/06 | E | 2.56M | 30:00 | 11:43 | JCC: Elliptical Trainer -- Route 1 | R=15 (equal 2-seg groups @ 16°, 14°, 12°, 10°, and 8°)
|
| 13/09/06 | L | | 30:00 | | JCC: | HSDBP, HSLP, HSMP, HSBP, TPD
|
| 13/09/06 | E | .68M | 8:00 | 11:46 | JCC: Elliptical Trainer -- Route 1 HIIT (1.5-min recovery/0.5-minute sprint) | R=15 (equal 2-seg groups @ 16°, 14°, 12°, and 10°)
|
| 14/09/06 | E | 2.60M | 30:00 | 11:32 | JCC: Elliptical Trainer -- Route 1 HIIT (3.5-min recovery/0.5-min sprint) | R=15 (equal 2-seg groups @ 16°, 14°, 12°, 10°, 8°, 6°, and 4°, and 1-seg @ 2°)
|
| 15/09/06 | L | | 30:00 | | JCC: | HSDBP, HSLP, HSBP, HSHR, HSMP, HSLR, TPD
|
| 16/09/06 | E | 2.63M | 30:00 | 11:24 | JCC: Elliptical Trainer -- Route 1 | R=15 (equal 2-seg groups @ 16°, 14°, 12°, 10°, 8°, 6°, and 4°, and 1-seg @ 2°)
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| 17/09/06 | L | | 30:00 | | JCC: | HSDBP, HSLP, HSBP, HSHR, HSMP, HSLR, TPD
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| 18/09/06 | E | 2.59M | 30:00 | 11:35 | JCC: Elliptical Trainer -- Route 2 HIIT (2.5-min recovery/0.5-min sprint) | R=15 (1-seg groups @ 8°, 4°, 2°, 4°, 8°, 10°, 14°, 16°, 14°, and 10°)
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| 19/09/06 | R | 1954.0m | 10:00 | 5:07 | JCC: Concept II Rower | D=5
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| 19/09/06 | E | 1.69M | 20:00 | 11:50 | JCC: Elliptical Trainer -- Route 1 | R=15 (equal 3-seg groups @ 12°, 10°, 8°, 6°, and 4°)
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| 20/09/06 | R | 2348.0m | 12:00 | 5:07 | JCC: Concept II Rower | D=5
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| 20/09/06 | E | 1.51M | 18:00 | 11:55 | JCC: Elliptical Trainer -- Route 1 | R=15 (equal 3-seg groups @ 14°, 12°, 10°, 8°, and 6°)
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| 21/09/06 | R | 3030.0m | 15:00 | 4:57 | JCC: Concept II Rower | D=5
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| 21/09/06 | E | 1.27M | 15:00 | 11:49 | JCC: Elliptical Trainer -- Route 1 | R=15 (equal 3-seg groups @ 14°, 12°, 10°, 8°, and 6°)
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| 22/09/06 | R | 5012.0m | 25:00 | 4:59 | JCC: Concept II Rower | 15:00x1 10:00x1 D=5
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| 25/09/06 | R | 6046.0m | 30:00 | 4:58 | JCC: Concept II Rower | 15:00x2 D=7
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| 26/09/06 | R | 8128.0m | 40:00 | 4:55 | JCC: Concept II Rower | 20:00x2 D=7
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| 27/09/06 | R | 8270.0m | 40:00 | 4:50 | JCC: Concept II Rower | 20:00x2 D=7
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| 28/09/06 | R | 8325.0m | 40:00 | 4:48 | JCC: Concept II Rower | 20:00x2 D=7
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| 29/09/06 | R | 10000.0m | 49:37.8 | 4:58 | JCC: Concept II Rower | D=6
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| 30/09/06 | R | 10000.0m | 48:19.7 | 4:50 | JCC: Concept II Rower | 5Kx2 D=7
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| 01/10/06 | R | 5000.0m | 24:47.5 | 4:57 | JCC: Concept II Rower | D=5
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| 03/10/06 | R | 10000.0m | 49:17.9 | 4:56 | JCC: Concept II Rower | 5Kx2 D=6
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| 04/10/06 | R | 12257.0m | 60:00 | 4:54 | JCC: Concept II Rower | 20:00x3 D=7
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| 05/10/06 | R | 9140.0m | 45:00 | 4:55 | JCC: Concept II Rower | 30:00x1 15:00x1 D=7
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| 06/10/06 | R | 12300.0m | 60:00 | 4:53 | JCC: Concept II Rower | 20:00x3 D=5
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| 09/10/06 | R | 13044.0m | 63:00 | 4:50 | JCC: Concept II Rower | 21:00x3 D=6
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| 10/10/06 | R | 13596.0m | 66:00 | 4:51 | JCC: Concept II Rower | 22:00x3 D=5
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| 11/10/06 | R | 14213.0m | 69:00 | 4:51 | JCC: Concept II Rower | 23:00x3 D=6
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| 12/10/06 | R | 12251.0m | 60:00 | 4:54 | JCC: Concept II Rower | 30:00x2 D=5 HR=102-156
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| 13/10/06 | R | 12310.0m | 60:00 | 4:52 | JCC: Concept II Rower | 30:00x2 D=5 HR=104-158
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| 16/10/06 | R | 14850.0m | 76:36.9 | 5:10 | JCC: Concept II Rower | D=5 HR=forgot 4-million-meters!!!
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| 17/10/06 | R | 21097.0m | 1:45:35.1 | 5:00 | JCC: Concept II Rower | D=4 1st half-marathon since 20/3/02! HOO-rah
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| 18/10/06 | R | 21097.0m | 1:57:42.3 | 5:35 | JCC: Concept II Rower | D=4 LSD (thank you, Dr. Goh!)
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| 19/10/06 | R | 21097.0m | 1:55:51.5 | 5:30 | JCC: Concept II Rower | D=4 LSD
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| 20/10/06 | R | 21097.0m | 1:57:23.9 | 5:34 | JCC: Concept II Rower | D=4 LSD
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| 22/10/06 | R | 21097.0m | 1:55:30.7 | 5:29 | JCC: Concept II Rower | D=3 LSD
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| 23/10/06 | R | 21097.0m | 1:54:52.1 | 5:27 | JCC: Concept II Rower | D=5 LSD, but a little faster
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| 24/10/06 | R | 21097.0m | 1:55:40.7 | 5:29 | JCC: Concept II Rower | D=4 LSD
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| 25/10/06 | R | 21097.0m | 1:56:34.4 | 5:32 | JCC: Concept II Rower | D=4 LSD
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| 26/10/06 | R | 21097.0m | 1:54:24.4 | 5:25 | JCC: Concept II Rower | D=4 LSD
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| 27/10/06 | R | 21097.0m | 1:56:38.2 | 5:32 | JCC: Concept II Rower | D=3 LSD
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| 29/10/06 | R | 21097.0m | 1:53:59.4 | 5:24 | JCC: Concept II Rower | D=4 LSD
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| 30/10/06 | R | 21097.0m | 1:54:42.4 | 5:26 | JCC: Concept II Rower | D=4 LSD
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| 31/10/06 | R | 21097.0m | 1:56:31.4 | 5:31 | JCC: Concept II Rower | D=4 LSD
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| 01/11/06 | R | 21097.0m | 1:57:35.0 | 5:34 | JCC: Concept II Rower | D=4 LSD
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| 02/11/06 | R | 9000.0m | 47:19.6 | 5:16 | JCC: Concept II Rower | D=4 LSD
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| 05/11/06 | R | 21097.0m | 1:56:54.6 | 5:32 | JCC: Concept II Rower | D=4 LSD
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| 06/11/06 | R | 21097.0m | 1:51:54.6 | 5:18 | JCC: Concept II Rower | D=4 LSD
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| 07/11/06 | R | 21097.0m | 1:59:37.8 | 5:40 | JCC: Concept II Rower | D=3 LSD
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| 08/11/06 | R | 21097.0m | 1:50:40.5 | 5:15 | JCC: Concept II Rower | D=4 LSD
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| 09/11/06 | R | 21097.0m | 1:54:44.2 | 5:26 | JCC: Concept II Rower | D=5 LSD
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| 10/11/06 | R | 21097.0m | 1:56:27.3 | 5:31 | JCC: Concept II Rower | D=3 LSD
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| 12/11/06 | R | 21097.0m | 1:50:04.0 | 5:13 | JCC: Concept II Rower | D=4 LSD Intervals: 900m @recovery pace, then 100m sprint; lather, rinse, repeat
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| 13/11/06 | R | 21097.0m | 1:48:45.2 | 5:09 | JCC: Concept II Rower | D=3 LSD
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| 14/11/06 | R | 21097.0m | 1:53:58.2 | 5:24 | JCC: Concept II Rower | D=3 LSD
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| 16/11/06 | R | 21097.0m | 1:55:33.5 | 5:29 | JCC: Concept II Rower | D=3 LSD
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| 17/11/06 | R | 21097.0m | 1:54:58.3 | 5:27 | JCC: Concept II Rower | D=3 LSD
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| 18/11/06 | R | 21097.0m | 1:46:41.9 | 5:03 | JCC: Concept II Rower | D=3 LSD
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| 19/11/06 | R | 21097.0m | 1:49:56.2 | 5:13 | JCC: Concept II Rower | D=3 LSD Intervals; 800m@R/200m@S
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| 20/11/06 | R | 21097.0m | 1:53:10.4 | 5:22 | JCC: Concept II Rower | D=3 LSD
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| 21/11/06 | R | 21097.0m | 1:52:57.4 | 5:21 | JCC: Concept II Rower | D=3 LSD; non-stop!
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| 22/11/06 | R | 21097.0m | 1:57:45.5 | 5:35 | JCC: Concept II Rower | D=3 LSD
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| 23/11/06 | R | 21097.0m | 1:53:33.6 | 5:23 | JCC: Concept II Rower | D=3 LSD; non-stop!
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| 24/11/06 | R | 21097.0m | 1:52:29.7 | 5:20 | JCC: Concept II Rower | D=3 LSD; non-stop!
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| 25/11/06 | R | 21097.0m | 1:53:22.5 | 5:22 | JCC: Concept II Rower | D=3 LSD
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| 26/11/06 | R | 21097.0m | 1:48:04.5 | 5:07 | JCC: Concept II Rower | D=3 LSD Intervals; 800m@R/200m@S
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| 27/11/06 | R | 21097.0m | 1:57:31.0 | 5:34 | JCC: Concept II Rower | D=3 LSD
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| 28/11/06 | R | 21097.0m | 1:52:55.5 | 5:21 | JCC: Concept II Rower | D=3 LSD
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| 29/11/06 | R | 21097.0m | 1:51:08.9 | 5:16 | JCC: Concept II Rower | D=3 LSD
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| 30/11/06 | R | 21097.0m | 1:45:47.0 | 5:01 | JCC: Concept II Rower | D=3 LSD Intervals; 800m@R/200m@S
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| 01/12/06 | R | 42195.0m | 3:54:41.2 | 5:34 | JCC: Concept II Rower | D=3 LSD My first full marathon!! (and is my tuchus sore)
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| 02/12/06 | R | 21097.0m | 1:52:10.5 | 5:19 | JCC: Concept II Rower | D=3 LSD
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| 03/12/06 | R | 21097.0m | 1:43:30.8 | 4:54 | JCC: Concept II Rower | D=4
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| 04/12/06 | R | 21097.0m | 1:51:23.3 | 5:17 | JCC: Concept II Rower | D=3 LSD
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| 05/12/06 | R | 21097.0m | 1:53:39.5 | 5:23 | JCC: Concept II Rower | D=3 LSD
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| 06/12/06 | R | 21097.0m | 1:47:38.9 | 5:06 | JCC: Concept II Rower | D=3 LSD
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| 07/12/06 | R | 21097.0m | 1:53:44.3 | 5:23 | JCC: Concept II Rower | D=3 LSD
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| 08/12/06 | R | 21097.0m | 1:52:05.9 | 5:19 | JCC: Concept II Rower | D=3 LSD 5-million-meters!!!
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| 10/12/06 | R | 21097.0m | 1:52:33.7 | 5:20 | JCC: Concept II Rower | D=3 LSD
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| 11/12/06 | R | 21097.0m | 1:45:35.9 | 5:00 | JCC: Concept II Rower | D=3 LSD
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| 12/12/06 | R | 21097.0m | 1:51:05.9 | 5:16 | JCC: Concept II Rower | D=3 LSD
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| 13/12/06 | R | 21097.0m | 1:47:16.7 | 5:05 | JCC: Concept II Rower | D=3 LSD
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| 14/12/06 | R | 21097.0m | 1:43:31.9 | 4:54 | JCC: Concept II Rower | D=3
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| 15/12/06 | R | 21097.0m | 1:51:29.4 | 5:17 | JCC: Concept II Rower | D=3 LSD
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| 17/12/06 | R | 21097.0m | 1:47:27.3 | 5:06 | JCC: Concept II Rower | D=4 LSD
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| 18/12/06 | R | 21097.0m | 1:40:48.2 | 4:47 | JCC: Concept II Rower | D=4
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| 19/12/06 | R | 21097.0m | 1:45:14.2 | 4:59 | JCC: Concept II Rower | D=3 LSD
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| 20/12/06 | R | 21097.0m | 1:42:40.3 | 4:52 | JCC: Concept II Rower | D=3 LSD
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| 21/12/06 | R | 21097.0m | 1:44:55.0 | 4:58 | JCC: Concept II Rower | D=4 LSD
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| 22/12/06 | R | 21097.0m | 1:44:14.7 | 4:56 | JCC: Concept II Rower | D=4 LSD
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| 23/12/06 | R | 21097.0m | 1:48:48.2 | 5:09 | JCC: Concept II Rower | D=4 LSD
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| 24/12/06 | R | 21097.0m | 1:48:51.5 | 5:10 | JCC: Concept II Rower | D=3 LSD -- I completed today the 2006 Holiday Challenge, having rowed a total of 654,008 meters between Thanksgiving Day and Xmas Eve. Out of 2585 who rowed 200K or more, I was #22!!
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| 26/12/06 | R | 12726m | 60:00.0 | 4:43 | JCC: Concept II Rower | D=3
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| 28/12/06 | R | 12826m | 60:00.0 | 4:41 | JCC: Concept II Rower | D=4
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| 29/12/06 | R | 12512m | 60:00.0 | 4:48 | JCC: Concept II Rower | D=3
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| 30/12/06 | R | 6272m | 30:00.0 | 4:47 | JCC: Concept II Rower | D=4 2006 Totals
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