Saturday Jun 30 |
 | running race 52:45 [4] | |
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| 10k trail run at Babler, very hilly, mostly fine singletrack in a relatively cool morning. Wore 'O' shoes and think they helped more than hindered - feet didn't hurt much after the run. Started conservatively at first because I haven't been running distance at speed, and I didn't know what the course would bring. Kept a good pace. Then about 3/4 mile from finish let it fly - helped that it was downhill. |
| biking 1:15:00 [3] | |
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| after the trail race, my friend and i did some loops around Babler on the road bikes...it is really nice bike training terrain, lots of smaller rolling hills, some big ones, woods on either side, good asphalt and little car traffic. |
Friday Jun 29 |
| yoga 25:00 [1] | |
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| biking 35:00 [3] | |
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| to nursing home and back. note: never take a shortcut through an auto repair shop parking lot just after it rained. |
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| C • What happened? 3 |
Thursday Jun 28 |
| running 43:00 [3] | |
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| atoned for running thru cemetery by picking up trash, mostly along thru drive, filled plastic bag to overflowing and there was plenty more |
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| C • info inserted here just cuz its at top 2 |
Wednesday Jun 27 |
| biking 1:20:00 [3] | |
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| Out the door at 5:15am. Humidity so high my glasses fogged. Traffic on telegraph bad at 6, so stopped for the bus, saw it on telegraph but it never made the turn to the stop, so decided to ride back w/o cliff cave visit, sprinted to catch a light, so didnt see the broken bottle in the middle of the road, flatted 1/2 mile down the road, changed tube but co2 cartridge was spent, walked up to Grants Trail, asked about 10 people for air before one had any, gave her my co2 adapter in exchange for a fill.
On way back did 10 repeats of St. Marcus Hill (easy 45 second interval) pretending I was Leonardo Piepoli. That kind of morning.
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| biking 1:05:00 [3] | |
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| ride to rei to have panniers put on. Have to come back, apparently I'm not as mechanically challenged as i thought. |
Tuesday Jun 26 |
| running warm up/down 23:00 [2] | |
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| run to track and back |
| running intervals 12:00 [4] | |
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| 5 x 600. target 2:25. 2:27, 2:22, 2:20, 2:18, 2:17.
At the end, almost inadvertently kicked it into a higher gear, should have kept running at that speed to see how long I could do it. I really like 600 distance - balance between 400 and 800.
This is the running groups workout for this evening. Did it now since the travel logistics are so much more sensible, but I'll miss you guys. |
| stretching 20:00 [1] | |
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Monday Jun 25 |
| biking 48:00 [3] | |
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| 30 min segment to nursing home
18 min seg back |
| running 26:00 [3] | |
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| then 13 min run 'brick' after each bike segment |
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| C • what's a brick? 2 |