Wednesday Apr 30 |
 | Running 45:00 [2] | |
| shoes: Trance |
| |
| Gym 30:00 [2] | |
| shoes: Trance |
| |
Tuesday Apr 29 |
| Biking warm up/down 2:20:00 [2] | |
| |
| |
| Biking race 11:35 [5] | |
| |
| high school time trial, lochlomand road |
Monday Apr 28 |
| Biking warm up/down 1:00:00 [3] | |
| |
| team practice moutain rd |
Sunday Apr 27 |
| Running warm up/down 20:00 [1] | |
| shoes: Trance |
| |
| Running race 50:00 [5] 10 km (5:00 / km) vdot: 40.0 | |
| shoes: Trance |
| Fresh air 10km, first 10km 50.00-50.02 |
Saturday Apr 26 |
| Running warm up/down 45:00 [1] | |
| shoes: Adrenaline |
| |
| Running hills 25:00 [5] | |
| shoes: Adrenaline |
| bellerose, 4big, 3 small *about 25min total |
Thursday Apr 24 |
| Running warm up/down 30:00 [1] | |
| shoes: Trance |
| |
| Running tempo 15:00 [3] | |
| shoes: Trance |
| blvd. 1:45, 15s kick for 15 min |
| Running tempo 22:00 [2] | |
| shoes: Trance |
| |
Wednesday Apr 23 |
| Biking tempo 1:00:00 [3] | |
| |
| |
Tuesday Apr 22 |
| Running warm up/down 50:00 [1] | |
| shoes: Adrenaline |
| |
| Running intervals 15:00 [4] 3.6 km (4:10 / km) | |
| shoes: Adrenaline |
| 4x 300, 100 jog, 3 sets |
Monday Apr 21 |
| Running tempo 21:00 [2] | |
| shoes: Adrenaline |
| |
| Biking hills 1:30:00 [3] | |
| shoes: Adrenaline |
| ride to LU, hills etc |
Sunday Apr 20 |
| Biking intervals 20:40 [4] 10.2 km (2:02 / km) | |
| |
| 2 x a bit over 5km, first time = 10:20 |
| Biking warm up/down 1:00:00 [1] | |
| |
| |
Thursday Apr 17 |
| Running warm up/down 30:00 [1] | |
| shoes: Trance |
| golf course |
| Running tempo 1:00:00 [3] | |
| |
| |
Wednesday Apr 16 |
| Biking 1:15:00 [3] | |
| shoes: Trance |
| school practice, to LU, elimination sprints |
| Running 35:00 [3] | |
| shoes: Adrenaline |
| down my road right, 15th then down highway to gym |
| Gym 45:00 [2] | |
| shoes: Adrenaline |
| weights, arms abs legs |
Tuesday Apr 15 |
| Biking 30:00 [2] | |
| |
| lochlomand |
| Running intervals 25:00 [4] 4.5 km (5:33 / km) | |
| shoes: Adrenaline |
| 1000, 500 x3 |
| Running warm up/down 1:00:00 [1] | |
| shoes: Adrenaline |
| warmup, down, active warmup |
Monday Apr 14 |
| Running 1:05:00 [2] | |
| shoes: Adrenaline |
| run lochlomand |
Sunday Apr 13 |
| Running long 1:35:00 [2] | |
| shoes: Adrenaline |
| long run |