Friday Aug 31 |
 | Running (warmup) 30:00 [1] | |
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| Ran from the house to Bald Hill before work. |
| Running (hill intervals) 30:00 [3] | |
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| Ran 30-40s intervals up Bald Hill then walked down. The heart rate peaked up over 170 after each interval. |
| Running (cooldown) 30:00 [1] | |
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| Ran home. |
| Bicycle (mountain bike) 20:00 [1] | |
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| Rode bike to work. |
Thursday Aug 30 |
| Bicycle (mountain bike) 20:00 [1] | |
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| Rode bike to work. |
Wednesday Aug 29 |
| Bicycle (mountain bike) 20:00 [1] | |
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| Rode bike to work. |
| Bicycle (mountain bike) 20:00 [1] | |
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| Rode bike home. |
Tuesday Aug 28 |
| Bicycle (mountain bike) 20:00 [1] | |
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| Rode bike to work. |
| Bicycle (mountain bike) 20:00 [1] | |
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| Rode bike hoem. |
| Running (warmup) 30:00 [1] | |
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| Warmup run at Philomath HS. |
| Running (intervals) 30:00 [3] | |
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| Ran 400m intervals on the track. 400m fast, 200m rest. The first column is the 400m lap, the second is the rest period.
1:21 1:57
1:30 1:44
1:28 1:31
1:28 1:37
1:22 1:58
1:33 1:36
1:33 1:53
1:25 1:48
1:25 2:10
0:50 half lap. |
| Running (cooldown) 30:00 [1] | |
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| Ran home. Followed by a little bit of stretching at home. |
Monday Aug 27 |
| Bicycle (mountain bike) 20:00 [1] | |
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| Rode bike to work. |
| Bicycle (mountain bike) 20:00 [1] | |
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| Rode bike home. |
Sunday Aug 26 |
| Running 2:00:00 [1] | |
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| Ran with Paula at Finley. Actually ran for longer, but subtracted some time for blackberry breaks. |
Saturday Aug 25 |
| Roller skiing (skating) 2:15:00 [1] | |
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| Roller skied down the Philomath bike path. Had to double back to the house because my boot was bothering me. The padding was worn out at the toes so I had to finally toss my boots and use my brand new $5.00 deal of the century ski swap boots. Paula was way ahead of me when I doubled back so I lost her for the rest of the workout. Turns out she turned back to look for me and assumed I had gone to Bald Hill. |
Friday Aug 24 |
| Bicycle (mountain bike) 20:00 [1] | |
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| Rode bike to work. |
Thursday Aug 23 |
| Bicycle (mountain bike) 20:00 [1] | |
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| Rode bike to work. |
| Running (warmup) 30:00 [1] | |
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| Warmup run at Bald Hill Park. |
| Running (hill intervals) 30:00 [3] | |
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| 30s up, walk down (about 2 minutes), repeat. These were pretty tough. When I trained more for cross-country skiing I would purposely bound up the hill with extra long strides. Today, I used short quick steps to practice a stride that I would use orienteering. Sort of like first gear on a bicycle. |
| Running (cooldown) 30:00 [1] | |
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| Cool down run. I saw some kids climbing one of the oak trees in the dark. I hope they were not kneeling in the poison oak that is all over the place. |
Wednesday Aug 22 |
| Bicycle (mountain bike) 20:00 [1] | |
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| Rode bike to work. |
Tuesday Aug 21 |
| Bicycle (mountain bike) 20:00 [1] | |
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| Rode bike to work. |
| Bicycle (mountain bike) 20:00 [1] | |
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| Rode bike home. |
| Running (warmup) 30:00 [1] | |
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| Ran on the cross country course at Philomath HS |
| Running (intervals) 12:00 [3] | |
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| Ran 400m intervals at 90s per lap with a half lap rest period. I wussed out at 12 minutes because I wanted an oreo blizzard. |
Monday Aug 20 |
| Bicycle (tandem) 20:00 [1] | |
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| Rode the tandem to work with Paula. |
| Bicycle (tandem) 20:00 [1] | |
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| Rode bike home. |
Sunday Aug 19 |
| Running 2:08:00 [1] | |
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| Ran at Finley Wildlife Refuge. The poison oak is such a lovely shade of red this time of year. Also, the blackberries are in season. |
Friday Aug 17 |
| Bicycle (mountain bike) 20:00 [1] | |
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| Rode bike to work. |
| Bicycle (mountain bike) 20:00 [1] | |
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| Rode bike home. |
Thursday Aug 16 |
| Bicycle (mountain bike) 20:00 [1] | |
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| Ride bike to work. |
| Running (warmup) 30:00 [1] | |
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| Running (intervals) 6:00 [4] | |
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| Tried to do some ultra-intense intervals, but they were too intense. I was afraid I was going to pull something. Basically, 30 seconds as hard as I could go (half lap), jog 1 lap recovery, 90 second lap, then quit. |
Wednesday Aug 15 |
| Bicycle (mountain bike) 20:00 [1] | |
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| Ride bike to work. |
| Bicycle (mountain bike) 20:00 [1] | |
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| Ride bike home. |
Tuesday Aug 14 |
| Bicycle (mountain bike) 20:00 [1] | |
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| Ride bike to work. |
| Bicycle (mountain bike) 20:00 [1] | |
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| Ride bike home. |
Monday Aug 13 |
| Running 1:00:00 [1] | |
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| Ran at Bald Hill with Paula. |
Sunday Aug 12 |
| Orienteering 1:00:00 [1] | |
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| Did some orienteering with a topo map at Waldo Lake with Paula. |
Thursday Aug 9 |
| Bicycle (mountain bike) 20:00 [1] | |
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| Rode bike to work. |
| Bicycle (mountain bike) 20:00 [1] | |
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| Rode bike home. Taking it easy this week to recover from the trip to Europe. |
Friday Aug 3 |
| Orienteering (race) 2:12:10 [4] | |
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| Day 4 of the Tampere Games |
Wednesday Aug 1 |
| Orienteering (race) 2:28:04 [4] | |
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| Day 3 of the Tampere Games |