Wednesday Apr 30 |
 | Running 58:18 [1] 7.5 mi (7:46 / mi) | |
| shoes: Odyssey 4 |
| mellow run on roads in am in grants pass, or. |
| Biking 1:18:42 [1] 18.19 mi (4:19 / mi) | |
| |
| in pm on california coast north of arcata. on roads. |
| Strength Training 5:00 [1] | |
| |
| 70/35/35 |
Tuesday Apr 29 |
| Biking 2:24:36 [2] 34.72 mi (4:09 / mi) | |
| |
| in pm. along rouge river in Grant's Pass, OR. |
| Strength Training 5:00 [1] | |
| |
| 70/35/35 |
Monday Apr 28 |
| Running 2:19:59 [2] 18.0 mi (7:46 / mi) | |
| shoes: Odyssey 4 |
| in hood river. mostly on pavement. felt pretty good. slight ankle pain last couple miles. |
| Strength Training 5:00 [1] | |
| |
| 70/35/35 |
| Biking 40:00 [1] 7.0 mi (5:42 / mi) | |
| |
| various commuting errands around hood river throughout day. |
Sunday Apr 27 |
| Strength Training 5:00 [1] | |
| |
| 70/35/35 |
| Running hills 1:26:57 [3] 9.0 mi (9:39 / mi) | |
| shoes: fireblade |
| climbing on trails in columbia river gorge. felt very strong. no foot pain for first time since first feeling it about a month ago. |
| Biking 40:00 [1] 7.0 mi (5:42 / mi) | |
| |
| mellow evening ride in hood river with gretchen and anna. |
Saturday Apr 26 |
| Running 1:39:48 [3] 11.0 mi (9:03 / mi) | |
| shoes: odyssey 5 |
| on forest service road near mt. ranier. lots of climbing. still having heel blisters. i think i'm going to give up on this pair of odyssey... at least for now. |
| Biking hills 3:39:19 [3] 50.33 mi (4:20 / mi) | |
| |
| climb on road up toward mt. ranier. |
| Strength Training 5:00 [1] | |
| |
| 70/35/35 |
Friday Apr 25 |
| Running 2:37:54 [3] 16.0 mi (9:52 / mi) | |
| shoes: odyssey 5 |
| cougar mt. trails in seattle. pretty annoying heel blisters. green odyssey don't seem to fit as well as red???? is that possible that they're different in some way? otherwise felt ok. very little foot pain. |
| Strength Training 5:00 [1] | |
| |
| 70/35/35 |
Wednesday Apr 23 |
| Running long 3:25:33 [1] 23.0 mi (8:55 / mi) | |
| shoes: odyssey 5 |
| in ketchikan. up deer mountain and out road to south. |
| Strength Training 5:00 [1] | |
| |
| 70/35/35 |
Tuesday Apr 22 |
| Running hills 1:01:44 [3] 6.5 mi (9:29 / mi) | |
| shoes: fireblade |
| up jumbo snowmobile trail. very tired (quads) from bike ride yesterday. otherwise felt good. |
| Strength Training 5:00 [1] | |
| |
| 70/35/35 |
Monday Apr 21 |
| Biking long 7:14:29 [3] 103.21 mi (4:12 / mi) | |
| |
| thane and end of road. very sunny and over 50 degrees. felt stronger as ride went on. |
Sunday Apr 20 |
| Running 1:10:00 [2] 9.0 mi (7:46 / mi) | |
| shoes: Adrenaline 11.5 |
| with geezers in am. |
| Biking 2:00:31 [2] 29.24 mi (4:07 / mi) | |
| |
| north douglas with jill. |
| Strength Training 5:00 [1] | |
| |
| 70/35/35 |
Friday Apr 18 |
| Running long 3:51:44 [2] 29.0 mi (7:59 / mi) | |
| shoes: Adrenaline 11.5 |
| still some pain in right foot but much less than yesterday and it didn't get any worse during run. other than that felt very good. quite tired in last 3 miles but felt very strong up to about mile 25 or 26. |
| Strength Training 5:00 [1] | |
| |
| 70/35/35 |
Thursday Apr 17 |
| Biking 40:00 [1] 8.0 mi (4:59 / mi) | |
| |
| commute |
| Running 1:20:43 [2] 10.5 mi (7:41 / mi) | |
| shoes: fireblade |
| thane. lots of new snow and windy. foot still sore. not any worse but not any better either. |
Wednesday Apr 16 |
| Strength Training 1:00:00 [2] | |
| |
| 12 lifts. upper body and core. 3 sets of 12 reps. |
| Strength Training 5:00 [1] | |
| |
| 70/35/35 |
| Running 1:53:40 [2] 14.0 mi (8:07 / mi) | |
| shoes: odyssey 5 |
| to end of twin lakes and back. stopped on gym for weights on the way home. right foot still feeling uncomfortable. |
| Biking 30:00 [1] 7.0 mi (4:17 / mi) | |
| |
| warm up and cool down rides at gym. |
Tuesday Apr 15 |
| Biking long 6:41:27 [3] 89.03 mi (4:30 / mi) | |
| |
| end of road. moderate wind. some rain. temp. around 40. |
| Strength Training 5:00 [1] | |
| |
| 70/35/35 |
Monday Apr 14 |
| Running intervals 1:45:00 [4] 14.0 mi (7:30 / mi) | |
| shoes: Adrenaline 11.5 |
| 25x400 on the track w/400 recovery. 1st 5 @ 1:23-1:27; 2nd 5 @ 1:15-1:18; 3rd 5 @ 1:10-1:14; 4th 5 @ 1:18-1:25; 5th 5 @ ~1:30. |
| Biking 1:55:38 [2] 26.5 mi (4:22 / mi) | |
| |
| ride to track and back for interval workout. very windy, rainy, snowy. |
Sunday Apr 13 |
| Running 1:19:24 [1] 10.0 mi (7:56 / mi) | |
| (sick) shoes: Adrenaline 11.5 |
| north douglas. feeling better today but still recovering from illness. |
| Strength Training 5:00 [1] | |
| (sick) |
| 70/35/35 |
Saturday Apr 12 |
| Strength Training 5:00 [1] | |
| (sick) |
| 70/35/35 |
Friday Apr 11 |
| Biking 2:53:59 [1] 38.43 mi (4:31 / mi) | |
| (sick) |
| out to lena beach. feeling sick and very tired. intended to ride 80+ miles but just couldn't force myself to stay out that long feeling the way i did. |
Thursday Apr 10 |
| Biking 1:30:24 [1] 18.53 mi (4:52 / mi) | |
| |
| to thane and back. |
| Biking 40:00 [1] 8.0 mi (4:59 / mi) | |
| |
| commute |
| Running 1:30:28 [3] 10.0 mi (9:02 / mi) | |
| shoes: fireblade |
| on point bishop trail. |
Wednesday Apr 9 |
| Biking tempo 1:03:00 [4] 17.0 mi (3:42 / mi) | |
| |
| tempo ride on stationary bike. 15 minute warmup. 30 minutes of tempo with increases in effort every 5 minutes. 17 minute cool down. |
| Running 46:00 [1] 6.0 mi (7:40 / mi) | |
| shoes: Adrenaline 11.5 |
| to gym and back. |
| Strength Training 50:00 [2] | |
| |
| 12 lifts upper and lower body. |
| Biking 40:00 [1] 8.0 mi (4:59 / mi) | |
| |
| commute |
Tuesday Apr 8 |
| Running hills 2:03:42 [3] 13.0 mi (9:31 / mi) | |
| shoes: fireblade |
| double climb of jumbo snowmobile trail. felt really strong. |
| Strength Training 5:00 [1] | |
| |
| 70/35/35 |
| Biking 40:00 [1] 8.0 mi (4:59 / mi) | |
| |
| commute |
Monday Apr 7 |
| Biking 2:03:55 [1] 29.0 mi (4:15 / mi) | |
| |
| north douglas |
| Biking 40:00 [1] 8.0 mi (4:59 / mi) | |
| |
| commute |
| Strength Training 5:00 [1] | |
| |
| 70/35/35 |
Sunday Apr 6 |
| Running long 3:40:00 [2] 25.0 mi (8:47 / mi) | |
| shoes: Odyssey 4 |
| with geezers. to sheep creek, up sheep creek trail, to end of twin lakes. right shin and right ankle (inside) a little sore throughout run but felt better at end than at start. |
| Strength Training 5:00 [1] | |
| |
| 70/35/35 |
| Biking 40:00 [1] 8.0 mi (4:59 / mi) | |
| |
| commute |
Saturday Apr 5 |
| Biking warm up/down 2:03:02 [2] 31.07 mi (3:58 / mi) | |
| |
| out to glacier and back for 10k run. |
| Running warm up/down 40:00 [1] 5.0 mi (7:59 / mi) | |
| shoes: NB 891 |
| warm up and warm down for tempo run. |
| Running tempo 36:46 [4] 6.2 mi (5:55 / mi) | |
| shoes: NB 891 |
| glacier 10k. used it as tempo workout. first two miles at 6:30. 3rd mile at ~6:00. 4th mile at ~5:45. 5th and 6th miles at 5:30. felt very strong. |
Friday Apr 4 |
| Classic XC Skiing 59:00 [1] 6.0 mi (9:50 / mi) | |
| |
| eaglecrest. very wet/slow snow. last skiing of season?? |
| Running 1:18:10 [2] 10.0 mi (7:48 / mi) | |
| shoes: odyssey 5 |
| down and up eaglecrest road (1,100 elevation gain). |
| Strength Training 5:00 [1] | |
| |
| 70/35/35 |
Thursday Apr 3 |
| Biking intervals 1:17:08 [3] 18.6 mi (4:09 / mi) | |
| |
| out to thane. 17 x 1:00 sprints with 1:00 recovery. aside from feeling like i was going to puke after the third sprint it was a good workout. nice to grind out some intervals. |
| Running 20:58 [1] 2.0 mi (10:29 / mi) | |
| shoes: odyssey 5 |
| sheep creek trail. had to turn back early because of too much crusty/punchy snow. |
| Biking 40:00 [1] 8.0 mi (4:59 / mi) | |
| |
| commute |
Wednesday Apr 2 |
| Strength Training 50:00 [1] | |
| |
| 12 lifts. upper and lower body. 3 sets of 12 reps each |
| Running 46:20 [1] 6.0 mi (7:43 / mi) | |
| shoes: NB 891 |
| to gym and back. |
| Running 30:52 [3] 4.0 mi (7:43 / mi) | |
| shoes: NB 891 |
| on treadmill at gym. middle 2 miles at ~6:20 pace. |
| Biking 40:00 [1] 8.0 mi (4:59 / mi) | |
| |
| commute |
Tuesday Apr 1 |
| Biking hills 1:58:24 [3] 27.34 mi (4:19 / mi) | |
| |
| climb up eaglecrest. didn't feel strong but put in a good hard climb. |
| Biking 40:00 [1] 8.0 mi (4:59 / mi) | |
| |
| commute |
| Running 1:18:34 [2] 10.0 mi (7:51 / mi) | |
| shoes: NB 891 |
| out thane after dark. felt pretty good. |
| Strength Training 5:00 [1] | |
| |
| 70/35/35 |