Monday Apr 30 |
 | Bicycle 40:00 [1] | |
| |
| Commute to work. |
Sunday Apr 29 |
| Running warm up/down 20:00 [1] | |
| shoes: New Balance1122 sz 10 w D |
| Warmup run at Philomath HS with Paula and Annie. |
| Running intervals 4:00 [4] | |
| shoes: New Balance1122 sz 10 w D |
| Ran 3x400m. 87s, 82s, 81s. |
Saturday Apr 28 |
| Running warm up/down 20:00 [1] | |
| shoes: Brooks Addiction 6, sz 9.5 |
| Warmup with Paula and Annie at Philomath HS. |
| Running tempo 10:00 [1] | |
| shoes: Brooks Addiction 6, sz 9.5 |
| Quick tempo run. Legs felt pretty good. |
Thursday Apr 26 |
| Running hills 6:48 [3] | |
| shoes: New Balance1122 sz 10 w D |
| One run to the top of Bald Hill. Fastest time yet, which was substantially helped by the dry trail. |
| Running 14:00 [1] | |
| shoes: New Balance1122 sz 10 w D |
| Warmup run from the truck, cooldown from the top of Bald Hill back to the truck. |
Tuesday Apr 24 |
| Running warm up/down 32:00 [1] | |
| shoes: Brooks Addiction 6, sz 9.5 |
| 20 min of warmup and 12 minutes of cooldown at Bald Hill. |
| Running intervals 10:00 [3] | |
| shoes: Brooks Addiction 6, sz 9.5 |
| 2x5min intervals. Not super motivated today. |
| Running 2:00 [1] | |
| shoes: Brooks Addiction 6, sz 9.5 |
| My whole two minutes of jogging between my two big intervals. |
Sunday Apr 22 |
| Running 1:41:00 [1] | |
| shoes: New Balance1122 sz 10 w D |
| Ran with Paula and Annie at Bald Hill. Cut the run a little short today. |
| Running intervals 4:00 [5] | |
| shoes: New Balance1122 sz 10 w D |
| 4x1min threw in some of these where the terrain was flattish or slightly uphill. Jogged for at least 5 minutes after each one before doing another one. |
Saturday Apr 21 |
| Running warm up/down 40:00 [1] | |
| shoes: Brooks Addiction 6, sz 9.5 |
| 20 min warmup and cooldown at Philomath HS. with Paula and Annie. |
| Running tempo 20:00 [3] | |
| shoes: Brooks Addiction 6, sz 9.5 |
| 20 min tempo run. |
Friday Apr 20 |
| Bicycle 1:00:00 [1] | |
| |
| Commute to work via downtown. |
Thursday Apr 19 |
| Running warm up/down 23:00 [1] | |
| shoes: New Balance1122 sz 10 w D |
| 10 minute warmup, 13 minute cooldown. |
| Running hills 22:00 [3] | |
| shoes: New Balance1122 sz 10 w D |
| 3 times to the top of Bald Hill. Slow today. Partly the mud and the other calories. Didn't eat much yesterday. |
| Running hills 3:00 [5] | |
| shoes: New Balance1122 sz 10 w D |
| 6x30s hill bounding. |
| Running 23:00 [1] | |
| shoes: New Balance1122 sz 10 w D |
| Downhill running between intervals. |
| Note | |
| |
| Saw a varied bunch of birds on the feeder this morning: a redwind blackbird, savannah sparrows (they are big for sparrows), an acorn woodpecker, a morning dove, and the usual juncos. |
| Bicycle 1:00:00 [1] | |
| |
| Commute to work via downtown. |
Wednesday Apr 18 |
| Bicycle 1:00:00 [1] | |
| |
| Commute to work via downtown. |
| Note | |
| |
| While Paula and I were watching Charlotte's Web, we saw a great horned owl fly up to the top of one of our trees in the backyard. He wasn't super big, but he was big enough and had the ear tufts. It wasn't quite light enough to see any features in his feathers. Also, we only saw his back as he focused the big field behind us for food. |
Tuesday Apr 17 |
| Running warm up/down 44:00 [1] | |
| shoes: Brooks Addiction 6, sz 9.5 |
| Ran to Philomath HS, warmup 20 min. Ran home, cooldown 24 min. |
| Running intervals 40:00 [3] | |
| shoes: Brooks Addiction 6, sz 9.5 |
| 8x5min intervals. |
| |
| C • Intervals 3 |
| Running 14:00 [1] | |
| shoes: Brooks Addiction 6, sz 9.5 |
| 7x2min jogging rest between intervals (8th 2min part of cooldown this time) |
Monday Apr 16 |
| Bicycle 1:00:00 [1] | |
| |
| Commute to work via downtown. |
Sunday Apr 15 |
| Running 1:56:00 [1] | |
| shoes: Brooks Addiction 6, sz 9.5 |
| Ran to Bald Hill then joined up with Paula and Annie. At the loop beyond the bridge, tried to see a woodpecker way up in the trees, but couldn't make him out. Could get off the trail to get a closer look, because the forest floor was pink with poison oak. |
| Running intervals 4:00 [5] | |
| shoes: Brooks Addiction 6, sz 9.5 |
| 4x1min very hard running. Then jogged for at least 5 minutes before attempting another one. Did them where it made sense on the trail. |
Saturday Apr 14 |
| Running warm up/down 40:00 [1] | |
| shoes: New Balance1122 sz 10 w D |
| 20 min warmup. 20 min cooldown. At Philomath HS with Paula and Annie. |
| Running tempo 20:00 [3] | |
| shoes: New Balance1122 sz 10 w D |
| Tempo run around the XC course. Lots of kids out playing softball, baseball, and ultimate frisbee. |
Friday Apr 13 |
| Running warm up/down 23:00 [1] | |
| shoes: Brooks Addiction 6, sz 9.5 |
| 10 min warmup to Bald Hill. 13 min cooldown from midhill back to the truck. |
| Running hills 22:00 [3] | |
| shoes: Brooks Addiction 6, sz 9.5 |
| 3 times to the top of Bald Hill. 7:05, 7:15, 7:35. Wet, slippery, sloppy conditions. |
| Running hills 3:00 [5] | |
| shoes: Brooks Addiction 6, sz 9.5 |
| 6x30s hill bounding. |
| Running 23:00 [1] | |
| shoes: Brooks Addiction 6, sz 9.5 |
| Downhill running between uphill intervals. |
| Bicycle 1:00:00 [1] | |
| |
| Commute to work via downtown. Saw a red tailed hawk in a tree across the street from the house. It sounded like an osprey. |
Thursday Apr 12 |
| Running warm up/down 18:00 [1] | |
| shoes: New Balance1122 sz 10 w D |
| Warmup run around Philomath HS. (This sounds familiar). |
| Running intervals 40:00 [3] | |
| shoes: New Balance1122 sz 10 w D |
| 8x5min intervals. Do-over of Tuesday's workout. |
| Running 16:00 [1] | |
| shoes: New Balance1122 sz 10 w D |
| 8x2min jogging around between intervals. When I got home, saw a female turkey walking around in the backyard. |
Tuesday Apr 10 |
| Running warm up/down 18:00 [1] | |
| shoes: New Balance1122 sz 10 w D |
| Warmup run at Philomath HS. |
| Running intervals 5:00 [3] | |
| shoes: New Balance1122 sz 10 w D |
| Just one 5 minute interval. I was going to do more, but we had leave at noon to go to Seattle for a funeral. Didn't want to cut into the shortened work day anymore than I had to. |
| Running warm up/down 2:00 [1] | |
| shoes: New Balance1122 sz 10 w D |
| Jog around after my measily effort. |
Monday Apr 9 |
| Bicycle 1:00:00 [1] | |
| |
| Commute to work via downtown in the rain. |
Sunday Apr 8 |
| Running 2:02:00 [1] | |
| shoes: Brooks Addiction 6, sz 9.5 |
| Ran with Paula and Annie at Bald Hill. |
Saturday Apr 7 |
| Orienteering race 1:06:28 [3] | |
| shoes: Jala X-Controls sz 9.5 |
| Orienteering at Willamette Park. Made lots of mistakes. |
| Orienteering 25:00 [1] | |
| shoes: Jala X-Controls sz 9.5 |
| Picked up controls afterwards. |
Friday Apr 6 |
| Running warm up/down 24:00 [1] | |
| shoes: New Balance1122 sz 10 w D |
| 10 min warmup from the truck to the barn at Bald Hill with Annie. 14 minute cooldown from midhill back to the truck. |
| Running hills 21:00 [3] | |
| shoes: New Balance1122 sz 10 w D |
| 3 times to the top of Bald Hill. 6:55, 7:15, and 7:05. The trail was mostly dry. Saw a little yellow bird fly by. Probably a goldfinch. |
| Running hills 3:00 [5] | |
| shoes: New Balance1122 sz 10 w D |
| 6x30s hill bounding. Two of them after each climb to the top. |
| Running 22:00 [1] | |
| shoes: New Balance1122 sz 10 w D |
| Downhill hill running. |
| Bicycle 1:00:00 [1] | |
| |
| Commute to work via downtown. |
Thursday Apr 5 |
| Running 20:00 [1] | |
| shoes: Brooks Addiction 6, sz 9.5 |
| Warmup run around the XC course with Annie at Philomath HS. Beautiful morning. |
| Running intervals 40:00 [3] | |
| shoes: Brooks Addiction 6, sz 9.5 |
| 8x5min intervals. |
| Running 16:00 [1] | |
| shoes: Brooks Addiction 6, sz 9.5 |
| 8x2min rest between intervals. |
| Bicycle 1:00:00 [1] | |
| |
| Commute to work via downtown. It was so nice I rode without a jacket. |
Monday Apr 2 |
| Note | |
| |
| Went to a conference in San Jose. |
Sunday Apr 1 |
| Running 2:00:00 [1] | |
| shoes: New Balance1122 sz 10 w D |
| Ran to Bald Hill, then ran with Paula and Annie. The poison oak is coming in all red and nasty. |