Sunday Mar 31 |
 | Running 30:00 [1] | |
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| Ran at Finley. Had beautiful weather today. Saw my first budding poison oak today. |
Friday Mar 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. |
Thursday Mar 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 home. |
Wednesday Mar 27 |
| Running (warmup/cooldown) 30:00 [1] | |
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| Warmup and cooldown running before and after the intervals. |
| Running (intervals) 22:00 [3] | |
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| Ran long intervals. Only completed 2 laps at Bald Hill before I turned my ankle. Note to self, Petzl led lights totally suck for running. |
Tuesday Mar 26 |
| Bicycle 20:00 [1] | |
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| Rode bike to work. |
Monday Mar 25 |
| Bicycle (mountain bike) 30:00 [1] | |
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| Rode bike to work. Forgot my shoes so I had to go back to the house and get them. At least I remembered before I got to work. |
| Bicycle (mountain bike) 20:00 [1] | |
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| Rode bike home. |
| Bicycle (warmup/cooldown) 30:00 [1] | |
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| Paula and I rode the tandem bike to Bald Hill for our hill interval session. Used the bike for the warmup and cooldown. |
| Running (hill intervals) 40:00 [3] | |
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| Ran hill repeats at Bald Hill with Paula. Ran hard up the hill for about 30s with a 1.5minute recovery. Paula did 25 minutes worth. |
Sunday Mar 24 |
| Running 2:10:00 [1] | |
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| Ran with Paula at Finley. |
Thursday Mar 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. |
Wednesday Mar 20 |
| Running 32:00 [1] | |
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| Club run at Peavy Arboretum. Did a couple of quick pickups. I'm taking it extra easy this week because it is scheduled to be an easy week and because my shin was starting to hurt last Thursday.
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Monday Mar 18 |
| 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. |
Saturday Mar 16 |
| Orienteering (race) 1:15:00 [5] | |
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| Ran in an orienteering meet at Battleground State Park. Messed up the first control. Got confused because the scale was off. After that things were okay. No twinges in the shin. |
Thursday Mar 14 |
| 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. |
| Note | |
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| Started to do my run tonight, but my right shin was starting to hurt. First felt twinges yesterday while running. Stopped the run immediately and walked back to the car. |
Wednesday Mar 13 |
| Running (warmup) 13:00 [1] | |
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| Missed the official club workout today because of a meeting at work. Paula and I went out later. Ran straight from the car parked off of Reservoir Road to the barn at Bald Hill. |
| Running (intervals) 51:00 [3] | |
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| Long intervals. Did 4 trips around the loop this time. Each hard effort lasted about 8 minutes with 5.5 minutes of recovery. |
| Running (cooldown) 19:00 [1] | |
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| Jogged the recovery part of the last loop and continued to the car. |
Monday Mar 11 |
| 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) 17:00 [1] | |
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| Warmup and cooldown at Chip Ross Park. The trails were pretty mucky. |
| Running (hill intervals) 36:00 [3] | |
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| Ran 30s hill intervals with 1:45 recovery. Picked the steepest part of the trail from our club runs 3 weeks ago at Chip Ross Park. Felt pretty good about the workout. |
Sunday Mar 10 |
| Orienteering (ski) 1:03:00 [5] | |
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| Did my first ski orienteering race at Teacup on Mt. Hood. Wore the map around my neck on a string which twisted and twisted until it cut off my air supply. It, the string, also folded the map in half and positioned it right under my chin making it very difficult to read. |
| Orienteering (ski) 58:00 [2] | |
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| Picked up control flags after the meet. |
Saturday Mar 9 |
| Bicycle (warmup) 30:00 [1] | |
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| Rode the tandem with Paula to get the legs warm for the intervals. I don't really feel warm when I'm done because of the high air flow, but I feel that the legs are ready to go at it with intensity when I'm done.
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| Running (intervals) 30:00 [3] | |
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| Ran quarters with 1/2 quarter recovery at Philomath HS. Felt pretty good about the workout because I was running with a lot of warm clothes on and still finished every lap in 90s or less.
85 113
87 105
89 115
87 206 Took off fleece.
87 114
90 117
87 118
85 122
85
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| Bicycle (cooldown) 10:00 [1] | |
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| Rode bicycle home followed by some light stretching. |
Friday Mar 8 |
| Bicycle (mountain bike) 20:00 [1] | |
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| Rode bike to work. |
Thursday Mar 7 |
| Running 1:30:00 [1] | |
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| Ran at Bald Hill. Saw a little mouse on the trail and spooked a small owl. It snowed a little bit towards the end. |
Wednesday Mar 6 |
| Running (warmup) 28:00 [1] | |
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| Warmup run before the club workout. |
| Running (intervals) 35:00 [3] | |
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| Ran long intervals at Bald Hill. 8 minutes hard with 5.5 minutes recovery. Did 3 hard segments. |
| Running (cooldown) 17:00 [1] | |
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| Ran back to the car. |
Tuesday Mar 5 |
| Bicycle (mountain bike) 20:00 [1] | |
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| Rode bike to work. |
Monday Mar 4 |
| Bicycle (tandem) 40:00 [1] | |
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| Rode to and from work with Paula. We planned to do our hill intervals right after riding home while we were still warmed up, but I was starving. |
| Bicycle (warmup) 30:00 [1] | |
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| Warmup ride to Bald Hill and around the trails in preparation for the intervals. Trying to save the legs for just the quality running by using the bike more. |
| Running (hill intervals) 30:00 [3] | |
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| Short intense hill intervals at Bald Hill. 30s hard 1.5-1.75 recovery. |
| Bicycle (cooldown) 18:00 [1] | |
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| Cooldown ride back home. |
Sunday Mar 3 |
| Cross Country Skiing (skate) 2:15:00 [1] | |
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| More skiing at Mt. Bachelor. My ankles and arches were tired from yesterday. |
Saturday Mar 2 |
| Cross Country Skiing (skate) 2:13:00 [1] | |
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| Cross country skiing at Mt. Bachelor. The loop around Oli's Alley round-trip from the lodge is 55 minutes. Did it a couple of times with some side trips. |
| Cross Country Skiing (intervals) 17:00 [3] | |
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| Did Zig Zag trail. Pushed on all of the uphills for a fartlek like interval workout. |