5/30/11 - 6/5/11

Mon 5/30/11 AM 57:25 easy run (7 miles) PM 35 minutes on bike

Tues 5/31/11 AM 44:20 easy 5.6 miles PM 1:12:34 spin on bike

Wed 6/1/11 AM 45 minutes got caught in rain, hail and there was thunder/lightning 6 miles

Thurs 6/2/11 AM 71 minutes covering portions of Derry prep course (9.5 miles)

Sat 6/4/11 AM 50 minute run easy effort ( 6.5 miles)

Sun 6/5/11 AM short 1.5 mile warmup then 3 strides/ 5k in 17:33 (537/539/537/40 seconds no warmdown PM 15 mile bike ride with Jim Johnson then very easy 2 mile run with JJ and Julian.

Making progress.

5/23/11 - 5/29/11

Mon 5/23/11 AM 45 minutes on bike PM 1:00:00 road run out to 28 via Goodhue

with Jim Johnson (potential world mountain team member) 8 miles

Tues 5/24/11 AM 45 minutes on bike

Wed 5/25/11 AM 25 minutes on bike / 34:30 minute run (4.5 miles) PM 30:30 run (4

miles)

Thurs 5/26/11 37 min on bike / 43 minute run

Fri 5/27/11 70 minute run

Sat 5/28/11 off

Sun 5/29/11 62 minute run in and around Winni with Mark B and Dan V

5/16/11 - 5/22/11

Mon 5/16/11 56:30 run ( 7.5 miles) feeling better on the roads as my left leg is almost back to 100 %. Feel like I am making good progress.

Tues 5/17/11 AM 40 minutes on bike PM 30 minutes up and down Aspen Street numerous times working the uphills (4 miles)

Wed 5/18/11 58 minute run (7.5 miles)

Thurs 5/19/11 AM 43 minute run (5 miles) PM 10 miles in 71:56 with Jim Johnson.

Fri 5/20/11 40 min on bike

Sat 5/21/11 45 min on bike

Sun 5/22/11 12 plus miles with Jim Johnson, Dave Dunham and Dan Verrington (1 hr 41 min) River trails to radio towers and back

5/9/11 - 5/15/11

Mon 5/9/11 AM 45 minutes on bike on the deck / out in 22:50 to Gulf/Kilrea back in 20:48 (5.6 miles) 43:40 total run

Tues 5/10/11 AM 30 minutes on bike

PM 19 minutes on grass/trails behind Salem HS with Jim Johnson before track workout 10 x 400 in 78-80 seconds with 200 rest in between. Short 12 minute warmdown. 1 hour total run time.

Wed 5/11/11 45 min on bike

Thurs 5/12/1 58 minutes with Jim Johnson on streets of N. Salem (7.3 miles)

Fri 5/13/11 45 min on bike / 43 minute run (5.6 miles)

Sat 5/14/11 8 miles in 62 minutes

Sun 5/15/11 60 min on bike

Mixing it Up

Sun 5/1/11 20 min on bike/ 20 min stretching / 4.6 miles in 36:19

Mon 5/2/11 35 minutes on bike

Tuesday 5/3/11 45 minutes on bike / 4.6 miles in 36:16

Wed 5/4/11 AM 4.6 miles in 36:10

PM 75 minute run w/ Jim Johnson. His time will be different because I did not stop my watch during various breaks. Solid 10 miles as we made our way into the Windham trails which is close to my house. We ran up the highest point in Salem and got lost twice ending up on Rte 28 and had to come in the old Rte 111. Very long run (s) for me as this is a bit early to be doubling and covering this type of mileage. But it was fun.

14.6 miles

Thurs 5/5/11 45 minutes on bike

Fri 5/6/11 25 minutes on bike / 4.6 miles in 36:06

Sat 5/7/11 42:21 out to top of Gordon's Hill via route 111 following the trail that is frequented by snowmobiles/atv's. 5 miles. Felt flat and tired and sore but better as the run progressed. Racing the 6k tomorrow is at probable status.

Sun 5/8/11 3 mile warmup/ limited strides and some stretching/ 6k in 22:09 (537/1132 (555)/ 603/433 terrible speed and limited strength but glad to get this one in the books. 3 mile warmdown 9.6 miles