Training Archive: jeffwIn the 31 days ending 2003-03-31:
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| S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | |||||||||||||||||||||||||||
Monday Mar 31 | ||
| Running 1:00:00 [1] | |
| Extremely hot and humid.
Ran in Penang behind the hotel. They had 3 jogging routes on the official map. The first one went to the top of the hill. It was mostly very steep stairs cut into the hillside. I went to the top of that then back down. The second route was on an indistinct trail that was very eroded by runoff. I had to be careful not to turn my ankle. Some dogs on the trail made me turn around. The 3rd route was along the road. I ran along the right hand side of the road because they drive on the left hand side like Great Britain. The total time was actually 1:15:00 | ||
| Running 1:00:00 [1] | |
| Went to the top of Penang hill. Very very steep. I was planning to take the train down the backside, but the line was too long. Had a coke at the top. | ||
| Running 20:00 [1] | |
| Ran down the hill. Very hard on the knees and toes (they got scrunched in the front of my shoes). | ||
Wednesday Mar 26 | ||
| Running 54:00 [3] | |
| On a business trip to Singapore and Penang. Went jogging this morning from the hotel to the waterfront. Had a hardtime actually getting to the waterfront because of all the construction. There was a nice park to run through once I got there. Jogged mostly on the grass through the trees. I was wary of the coconuts as I saw several laying on the ground. | ||
Sunday Mar 23 | ||
| Running 2:00:00 [1] | |
| Ran with Paula and Annie at Lewisburg Saddle. Ran up to Dimple Hill. | ||
Saturday Mar 22 | ||
| Running (warmup) 30:00 [1] | |
| Ran with Paula and Annie at Philomath HS. Very wet and swampy. | ||
| Running (intervals) 31:00 [3] | |
| Ran threshold intervals clockwise around the track. Tried for 100s quarters for 6:40 per mile. 1 minute jog rest. Did the first 2 miles well, then got tired. The last 2 miles were slow, but I finished.
97 99 100 100 61 rest 99 106 102 99 60 rest 97 105 105 115 49 rest 111 120 123 118 | ||
| Running (cooldown) 34:19 [1] | |
| Jogged home. | ||
| Bicycle (mountain bike) 1:55:00 [1] | |
| Rode bike towards Kings Valley. Turned up a little side road past a vineyard and the Elk's shooting range. | ||
Friday Mar 21 | ||
| Bicycle (mountain bike) 40:00 [1] | |
| Rode bike to work and home. | ||
Thursday Mar 20 | ||
| Bicycle (mountain bike) 40:00 [1] | |
| Rode bike to work and home. | ||
| Running 50:00 [1] | |
| Ran at Bald Hill with Paula. Very very muddy trails. | ||
Wednesday Mar 19 | ||
| Bicycle (mountain bike) 35:00 [1] | |
| Rode bike to work, then to downtown to meet Paula for dinner and a movie. | ||
Tuesday Mar 18 | ||
| Running (warmup) 12:00 [1] | |
| Ran with Paula and Annie at Bald Hill. Went with the short warmup to beat the darkness. | ||
| Running (hill intervals) 30:00 [3] | |
| Running in the mud at the bottom of Bald Hill. 35s up and 1.5 minutes down. | ||
| Running (cooldown) 12:00 [1] | |
| Ran back to the car where Paula and Annie were waiting. | ||
Monday Mar 17 | ||
| Bicycle (mountain bike) 40:00 [1] | |
| Rode bike to work and home. | ||
| Running 1:00:00 [1] | |
| Ran with Paula and Annie at Bald Hill. | ||
Saturday Mar 15 | ||
| Note | |
| I got some sort of intenstinal virus over the weekend so no working out for me! | ||
Friday Mar 14 | ||
| Orienteering 15:00 [1] | |
| Placing controls for the club training session at Avery Park. Set the same course that I did yesterday. | ||
Wednesday Mar 12 | ||
| Orienteering 15:00 [1] | |
| Picking up controls after a map and compass training session for the Corvallis Mountain Rescue Unit. | ||
Tuesday Mar 11 | ||
| Bicycle (mountain bike) 40:00 [1] | |
| Rode bike to work and home. | ||
| Running (warmup) 30:00 [1] | |
| Warmup run with Paula and Annie at Bald Hill. Legs were feeling like lead. | ||
| Running (hill intervals) 30:00 [3] | |
| Ran hill intervals on Bald Hill. 31-37s up, 1.5 minutes walk down. 15 reps. | ||
| Running (cooldown) 15:00 [1] | |
| Ran with Paula and Annie back to the car. | ||
Monday Mar 10 | ||
| Bicycle (mountain bike) 40:00 [1] | |
| Rode bike to work and home. | ||
Sunday Mar 9 | ||
| Cross Country Skiing (skate) 2:08:00 [1] | |
| Skated with Paula at Mt. Bachelor. Was planning on doing classic, but the temperature was too warm. They didn't do much grooming so it was a slog. | ||
| Running 1:52:00 [1] | |
| Ran with Paula and Annie at the Lewisburg Saddle. Went south on the low road towards Chip Ross Park. Returned with Paula to the car at 1 hour. Continued the run on the high road. | ||
Saturday Mar 8 | ||
| Cross Country Skiing (skate) 2:15:00 [1] | |
| Skied at Mt. Bachelor. Paula started out with me but was feeling sick, so I skied with her back to the lodge. Did another loop to get some more mileage in. | ||
| Running (warmup) 35:00 [1] | |
| Ran with Paula and Annie at Shevlin Park. Ran on the west trail. | ||
| Running (intervals) 30:00 [3] | |
| Did threshold intervals in terrain on the high plateau just east of Shevlin Park. Ran hard in a straight line for 3.5 minutes then turned around and ran hard for 2.5 minutes. 1 minute recovery jog. Repeat. The area was fairly open so Paula could see where I was. There was enough junk and bushes to run around to make it orienteering-like. It seemed to be a good way do intervals in the absence of a track and still keep in contact with my lovely training partner. | ||
| Running (cooldown) 6:00 [1] | |
| Jog back to the truck. Also, went for a little hike afterwards with Paula and Annie (not counted in the time). | ||
Friday Mar 7 | ||
| Cross Country Skiing (skate) 2:05:00 [1] | |
| Skied at Mt. Bachelor. Went up early. I was the first person out on the trails. | ||
| Running 1:20:00 [1] | |
| Ran at Smith Rock. The first 30 minutes was along the river on the flats. Stretched the arches then ran up to Monkey Face. This was a fairly steep uphill for 10 minutes. Went down the back side past Monkey Face, then back along the river. | ||
Thursday Mar 6 | ||
| Running 30:00 [1] | |
| Ran at Shevlin Park looking for a good place to do some hill intervals. Didn't find anything would work for me. Tried one place, but didn't like it. Earlier I had been up to Mt. Bachelor, but they said that the skiing was crummy. Too much new snow with no grooming. | ||
Wednesday Mar 5 | ||
| Bicycle 40:00 [1] | |
| Rode bicycle to work and home. | ||
Sunday Mar 2 | ||
| Running 1:38:00 [1] | |
| Ran with Paula and Annie at the Lewisburg Saddle. We ran the top part of the loop first up to the top of Vineyard Mountain. Paula turned around at that point. Worked out just right for my workout. | ||
Saturday Mar 1 | ||
| Running (warmup) 30:00 [1] | |
| Ran with Paula and Annie around Philomath HS. | ||
| Running (intervals) 24:00 [3] | |
| Ran cruise intervals on the track. Listed lap times and rest times. Aimed for 100s per lap.
92 102 101 103 ---- 6:38 61 jog rest 99 105 Daydreaming 100 99 ---- 6:43 62 jog rest 96 101 105 Getting tired 100 Pushed it. ---- 6:42 60 jog rest 54 Same pace as 100s/lap. | ||
| Running (cooldown) 6:00 [1] | |
| Ran around the track a couple times then stretched at home. | ||