Saturday Jul 26 |
 | yoga 30:00 [1] | |
| |
| |
| core work 20:00 [1] | |
| |
| |
| ROM shoulder exercises 5:00 [1] | |
| |
| |
| |
| C • good morning! 2 |
| biking 42:00 [3] | |
| |
| wrmup high rpm spin on way to tower grove farmers market, where all the vendors claim their veggies are grown organically and are kind of pricey but seductive, then stomp more on way back with full saddlebags |
| biking 12:00 [3] | |
| |
| errands - w/ little high intensity sprints for traffic situations, etc. Felt weak legs and a little dizzy, so i guess i need more rest, can the bike hillintervals and maybe the easy hill run later. |
Friday Jul 25 |
| yoga 10:00 [1] | |
| |
| |
| biking 40:00 [2] | |
| |
| nursing home and back in light rain. whew! radar seemed much worse, was expecting complete soaking. |
| Note | |
| |
| Over an hour walking and pushing people in wheelchairs. |
Thursday Jul 24 |
| biking 2:00:00  | |
| |
| to metro the x-press bus to maritz, then ride to lone elk, meet friend, pace him to chubb hills,ditch bike, then reverse to 141 park n ride |
| running hills 50:00 [3] | |
| |
| with friend to tyson trail head and back, w/ pack. felt strong. |
| field checking/mapping 25:00 [2] | |
| |
| jogging on new trail from parking lot to trail head shelter, thought there was a more direct trail from picnic area, guess not. |
Wednesday Jul 23 |
| stretching warm up/down 10:00 [1] | |
| |
| |
| running intervals 50:00  | |
| |
| to and from track, 6 x 400, 400 jog between. a little faster, 1:30 maybe. still dont have a watch, kind of a refreshing change. |
| |
| C • Training for event? 2 |
Tuesday Jul 22 |
| yoga 10:00 [1] | |
| |
| to be continued |
| ROM shoulder exercises 10:00 [1] | |
| |
| |
| core work 20:00 [2] | |
| |
| |
| biking tempo 40:00  | |
| |
| rode over to bike races at carondolet, did a 20 min tempo warmup. |
| running hills 15:00 [2] | |
| |
| after tempo bike, an easy run just to get the taste of a little grade |
Monday Jul 21 |
| running 50:00  | |
| |
| to track, 4 x 800, didn't have watch but slow 3:20? and jog between. still being very careful to accomodate increse in training volume and speedwork.
counted strides, jog 100 double strides per 400, 1st lap 87, 2nd lap speed warmed up 83. Depending on terrain 85 flat-100 hilly would be good numbers to use. |
| Note | |
| |
| yesterday felt full at dinner but just kept on eating, and paid for it with very uncomfortable stuffed feeling. have to listen to my stomach, when its content stop, no matter whats left on the plate. |
| biking 50:00 [2] | |
| |
| nursing home, library, shopping |
Sunday Jul 20 |
| ROM shoulder exercises 10:00 [1] | |
| |
| |