[Boyerdavea]

<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Monday, June 20, 2011</span></span></p>
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<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Today’s training is in honor of <strong>Paul McMurtrey;</strong> prostate cancer survivor.</span></span></p>
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<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">6 mile run this morning.  I headed out from the house for an easy run at an 8 minute pace.  I am traveling today so I don’t think I will be able to get in my swim.</span></span></p>
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<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Weather Report: Min./Max.: 71.1 °F/74.9 °F; Humidity: 88.2%; Dew point: 70.8 °F; Wind Speed: 2.0 mph</span></span></p>
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<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Happy Training everyone!</span></span></p>
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<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">I will miss my cycling and swimming training this week.  At least what is on my schedule; traveling always puts a damper on training.</span></span></p>

 

[Boyerdavea]

<p><strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Tuesday, June 21, 2011</span></span></strong></p>
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<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Today’s training is dedicated i</span></span><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">n honor of <strong>Julie Harrison</strong>; mouth cancer survivor.</span></span></p>
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<p><strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">VO2 max interval workout</span></span></strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">.  The workout included a 2 1/2 mile warm-up followed by 8 x 1/4 mile sprints with the goal of 90 – 95 seconds (6:00 – 6:10 minute pace).  My interval splits were 94, 91, 89, 88, 91, 90, 89, and 94.   I finished up with a short run back to the hotel for a cool-down.  It started to rain during the last 3 sprints.  Nothing like living in a hotel and your only pair of running shoes get soaked.  Hopefully I can get them dried out before tomorrow’s run.  It was definitely nice running in lower humidity than Alabama.</span></span></p>
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<p><strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Weather Report</span></span></strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">:  Min./Max.: 67.2 °F/67.6 °F; Humidity: 68.5%; Dew point: 56.4 °F; Wind Speed: 0.7 mph; Precipitation: 0.4mm/h</span></span></p>
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<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Happy Training everyone!</span></span></p>

 

[Boyerdavea]

<p><strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Saturday, June 25, 2011</span></span></strong></p>
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<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Today’s training is dedicated in honor of <strong>Arlene Guice</strong>; breast cancer survivor.</span></span></p>
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<p><strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Long Bike Ride</span></span></strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">:  I was up at 4:30 to get ready for my long ride.  The schedule called for 80 miles and knowing that it would take me a little over 4 hours I wanted to get started early to beat the heat.  By 5:20 I was heading out the door and by 5:45 I started my ride.  The first 8 miles were pretty slow due to the storms last night and the debris on the path and since it was dark made it difficult to navigate.  After the first 10 mile I was able to begin to pick up the pace a little.  I made my first stop at mile 35 to refill water bottles.  I headed out to Jamestown road and I was going to ride out to Ranger School and then turn around at about mile 52.  Unfortunately, once I got going on Jamestown road, it was under construction and at mile 49 the road was closed and I had to turn around.  At that point I had to change my planned route to make up the difference.  I stopped again at mile 68 to refill bottles.  My right ham string cramped as I lifted my leg over the frame.  During the last 10 miles I had a head wind and it was really beginning to take a toll on my legs.  By the time I made it to mile 78 I was my legs were turning into toast and I had to stand a few times to stretch my legs.  Once I hit my 80 I decided it was time to relax back to the vehicle. </span></span></p>
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<p><strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Weather Report</span></span></strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">:  Min./Max.: 72.1 °F/79.3 °F; Humidity: 78.1%; Dew point: 66.4 °F; Wind Speed: 1.0 mph</span></span></p>
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<p><strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Details:</span></span></strong></p>
<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Distance: 81.26 miles</span></span></p>
<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Time: 4:13:26</span></span></p>
<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Speed:  19.2</span></span></p>
<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Avg HR: 150 (62%)</span></span></p>
<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Avg Cadence: 82</span></span></p>
<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Max Cadence: 110</span></span></p>
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<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Happy Training Everyone!</span></span></p>