Thursday Sep 27 |
 | Running warm up/down 24:00 [1] | |
| shoes: New Balance1122 sz 10 w D |
| 10 min warmup to the hill. 14 min cooldown. |
| Running hills 21:00 [3] | |
| weight:179lbs shoes: New Balance1122 sz 10 w D |
| 3x to the top of the hill. 6:49, 7:16, 7:15. Not too bad. |
| Running hills 3:00 [5] | |
| shoes: New Balance1122 sz 10 w D |
| 6x30 sec hill bounding. |
| Running 22:00 [1] | |
| |
| Downhill running. |
| Bicycle 40:00 [1] | |
| |
| Commute. |
Wednesday Sep 26 |
| Running warm up/down 20:00 [1] | |
| shoes: New Balance1122 sz 10 w D |
| Warmup run with Paula and Annie at Philomath HS. The construction was going full force this morning, blocking our usual route. |
| Running intervals 16:00 [4] | |
| shoes: New Balance1122 sz 10 w D |
| 4x4 min intervals. Wanted to do some on the track to give me an idea of what kind of speed I'm doing, but it was all pad locked. Despite all of this there was still plenty of room to run, but it was annoying nonetheless. |
| Running 12:00 [1] | |
| shoes: New Balance1122 sz 10 w D |
| 4x3 min jogging between intervals. |
| Bicycle 1:00:00 [1] | |
| |
| Commute to work with a side trip to get a haircut. |
Tuesday Sep 25 |
| Running warm up/down 10:00 [1] | |
| shoes: New Balance1122 sz 10 w D |
| 10 minute warmup at Philomath HS with Paula and Annie. |
| Running intervals 16:00 [4] | |
| shoes: New Balance1122 sz 10 w D |
| 4x4 min intervals. Had a hard time getting the heart rate up high enough until the 4th interval. I'm thinking it is because of the shortened warm up period.
I used a new heart-rate monitor today. I wasn't planning to get a new one, but the other day I decided to change the battery on my old one. That didn't work out very well.
The new one has some features that I like. The chest strap is more cloth-like rather than plastic. You can download custom logos from the website for the main display. I guy from Denmark made a couple of orienteering ones, so that is what I chose. The IR download seems to be working well. And finally the watch was made so that the user can change the battery themselves.
The middle school physical education class was out running around. When I started my second interval suddenly a football landed in front of me with the entire class of boys chasing it. So of course I had to kick it, making them run farther. I heard this, "Hey!" from the kids. Then I chased it down first and kicked it again and ran off with an evil laugh. |
| Running 13:00 [1] | |
| shoes: New Balance1122 sz 10 w D |
| 4x3 min jogging rest between the hard running. |
| Bicycle 40:00 [1] | |
| |
| Commute to work. |
Monday Sep 24 |
| Bicycle 1:00:00 [1] | |
| |
| Commute via downtown. |
Sunday Sep 23 |
| Running 1:00:00 [1] | |
| shoes: New Balance1122 sz 10 w D |
| Easy run with Paula at Bald Hill. Saw Erik Osborn at the OSU meet. |
Saturday Sep 22 |
| Running 20:00 [1] | |
| shoes: New Balance1122 sz 10 w D |
| Warmup with Paula and Annie at Philomath HS. |
| Running 16:00 [4] | |
| shoes: New Balance1122 sz 10 w D |
| 4x4min with 3 min rest. Good hard workout. |
| Running 12:00 [1] | |
| shoes: New Balance1122 sz 10 w D |
| 4x3min rest |
Friday Sep 21 |
| Bicycle 1:00:00 [1] | |
| |
| Commute via downtown. Went a different route to avoid the bypass construction in downtown Philomath. This time I headed out on Reservoir Road through campus. |
Thursday Sep 20 |
| Running warm up/down 25:00 [1] | |
| shoes: New Balance1122 sz 10 w D |
| 10 min warmup and 15 min cooldown at Bald Hill with Paula and Annie. |
| Running hills 16:00 [4] | |
| shoes: New Balance1122 sz 10 w D |
| 4x4 min running hard up the hill. The 3 minutes of rest didn't get me down the hill far enough, so I had to add in extra break time after the second interval. I broke my running watch trying to change the battery, so it was real interesting trying to time things looking at the second hand on my analog watch. |
| Running 10:00 [1] | |
| shoes: New Balance1122 sz 10 w D |
| Down hill running between intervals. |
| Bicycle 40:00 [1] | |
| |
| Commute. Saw a dead vulture near the house on the way home. It looked like it was feeding on a dead deer that was laying there and got hit. I hope it wasn't on purpose. I glanced at the deer and wished I hadn't--it was covered in wiggling maggots. |
Wednesday Sep 19 |
| Running warm up/down 10:00 [1] | |
| shoes: New Balance1122 sz 10 w D |
| Warmup run with Annie at Philomath HS. |
| Running intervals 16:00 [4] | |
| shoes: New Balance1122 sz 10 w D |
| Ran a set of 4x4 min intervals. They have staked out the new tennis courts which are going to be right in the path of my workouts. I'm going to have to make some adjustments. |
| Running 12:00 [1] | |
| shoes: New Balance1122 sz 10 w D |
| 4x3 min jogging between intervals. |
| Bicycle 40:00 [1] | |
| |
| Commute |
Tuesday Sep 18 |
| Running warm up/down 20:00 [1] | |
| shoes: New Balance1122 sz 10 w D |
| Ran with Paula and Annie at Philomath HS. |
| Running intervals 19:00 [3] | |
| shoes: New Balance1122 sz 10 w D |
| Was planning to do 8x5 min intervals, but I had the heart rate monitor on today and found that I wasn't running hard enough on the first 3 (3x5min). On the fourth one I stepped up the pace and got the heart rate over 170, but shortened it to 4 minutes. |
| Running 9:00 [1] | |
| shoes: New Balance1122 sz 10 w D |
| 3x2 min between intervals and 3 minutes jogging after the last one. |
| Bicycle 1:10:00 [1] | |
| |
| Commute to work with two trip downtown. |
Monday Sep 17 |
| Bicycle 40:00 [1] | |
| |
| Commute. |
Saturday Sep 15 |
| Running warm up/down 40:00 [1] | |
| shoes: New Balance1122 sz 10 w D |
| 20 min warmup and 20 min cooldown with Paula and Annie at Philomath HS. There was a football game going on in the stadium. |
| Running intervals 16:00 [4] | |
| shoes: New Balance1122 sz 10 w D |
| Tried the 4x4 min intervals with 3 minutes of rest instead of the 20 minute tempo run that is all the rage with the Smith family in Canada. From the paper, it looked like it would produce much better results than the tempo, so it will be a replacement on Saturdays. We will see... The first interval was the hardest even though my heart rate didn't get up as high as the rest. I guess I just needed to blow the carbon out of the system. Good workout. |
| Running 9:00 [1] | |
| shoes: New Balance1122 sz 10 w D |
| 3x3 min jogging rest between intervals. |
Friday Sep 14 |
| Bicycle 1:00:00 [1] | |
| |
| Commute via downtown. |
Thursday Sep 13 |
| Running warm up/down 29:00 [1] | |
| shoes: New Balance1122 sz 10 w D |
| 10 minutes warmup with Paula and Annie at Bald Hill. 19 minute cooldown. Did a little extra because I was waiting for them to come down the hill. Dark gloomy day, but the temperature was perfect for running. |
| Running hills 22:00 [3] | |
| shoes: New Balance1122 sz 10 w D |
| 3x to the top. Times were about 7:15, 7:??, and 7:40. Haven't done these in awhile. |
| Running hills 6:00 [5] | |
| shoes: New Balance1122 sz 10 w D |
| 6x30s hill bounding. |
| Running 18:00 [1] | |
| shoes: New Balance1122 sz 10 w D |
| Downhill running between intervals. |
| Bicycle 40:00 [1] | |
| |
| Commute. |
Wednesday Sep 12 |
| Bicycle 40:00 [1] | |
| |
| Commute |
Tuesday Sep 11 |
| Running 20:00 [1] | |
| shoes: New Balance1122 sz 10 w D |
| Ran with Paula and Annie at Philomath HS. |
| Running intervals 40:00 [3] | |
| shoes: New Balance1122 sz 10 w D |
| Decided to call these B52s. 8x5min intervals with 2 minutes rest. The temperature today was nice and cool. |
| Running 16:00 [1] | |
| shoes: New Balance1122 sz 10 w D |
| 8x2 min rest between intervals. |
| Bicycle 40:00 [1] | |
| |
| Commute to work. |
Monday Sep 10 |
| Bicycle 1:00:00 [1] | |
| |
| Commute to work via downtown. Lots of flying bugs on the way home. |
Sunday Sep 9 |
| Note | |
| |
| People had fun at the meet, although the turn-out was disappointing. I don't think that my spending 100+ hours and $400 out of my pocket is worth it for ORCA to make $100 net. Better to just donate the money and go hiking instead. |
Saturday Sep 8 |
| Orienteering 30:00 [1] | |
| |
| Picked up 5 controls. Much easier when there is a lot of help. Even had Sportident figured out enough that I didn't have to stay up late getting ready for Sunday.
Got to be the downloader guy for Sportident. Now, I know how that all works. |
Friday Sep 7 |
| Orienteering 2:00:00 [1] | |
| |
| Put out e-punches for the Saturday event at Dutchman. On a map that Paula showed me, there are some extra hills that we could add north of the big hill that is north from Todd Lake. Probably not too useful for the majority of courses.
Of course, I had to stay up late getting the Sportident files ready for Saturday. Was too busy during the week to even touch the stuff. Kind of got it ready, but it in hindsight could have done it better. |
Tuesday Sep 4 |
| Bicycle 1:00:00 [1] | |
| |
| Commute to work via downtown. |
Monday Sep 3 |
| 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 15:00 [3] | |
| shoes: New Balance1122 sz 10 w D |
| 3x5min intervals. Quit early because it was too hot. |
| Running 4:00 [1] | |
| shoes: New Balance1122 sz 10 w D |
| 2x2min jogging around between intervals. |
Sunday Sep 2 |
| Orienteering 2:00:00 [1] | |
| shoes: Jala X-Controls sz 9.5 |
| Was out all day putting out the rest of the stands, flags, and heavy water. The mushrooms were blooming. I saw at least 3 different kinds. |
Saturday Sep 1 |
| Orienteering 1:00:00 [1] | |
| shoes: Jala X-Controls sz 9.5 |
| Ran around the upper part of Dutchman putting out control stands and water. As I was driving down the dirt road in the dark, I had to be careful not to run over the toads that were hopping across the road. |