Saturday Mar 10 |
 | Running warm up/down 20:00 [1] | |
| shoes: Brooks Addiction 6, sz 9.5 |
| Ran around the Philomath HS XC course with Paula and Annie. |
| Running tempo 20:00 [3] | |
| shoes: Brooks Addiction 6, sz 9.5 |
| Temp run on the XC course. |
| Running intervals 4:00 [5] | |
| shoes: Brooks Addiction 6, sz 9.5 |
| 4x1min lactic acid intervals. |
| Running 20:00 [1] | |
| |
| The 4x5min rest running between the lactic acid intervals. |
Friday Mar 9 |
| Bicycle 1:00:00 [1] | |
| |
| Commute to work via downtown. |
Thursday Mar 8 |
| Running warm up/down 24:00 [1] | |
| shoes: New Balance1122 sz 10 w D |
| 10 minute warmup from the truck to the bottom of Bald Hill with Annie. 14 minute cooldown from mid-hill back to the truck. |
| Running hills 24:00 [3] | |
| shoes: New Balance1122 sz 10 w D |
| 3 times up to the top of Bald Hill from the gate. 7:40, 8:14, 8:04 |
| Running hills 2:30 [5] | |
| shoes: New Balance1122 sz 10 w D |
| 5x30s bounding. Done on the way back down from the top at the usual place. |
| Running 24:30 [1] | |
| shoes: New Balance1122 sz 10 w D |
| Downhill running between the 3 climbs and the 5 bounding exercises. |
| Bicycle 1:00:00 [1] | |
| |
| Commute to work via downtown. |
Wednesday Mar 7 |
| Running 1:00:00 [1] | |
| shoes: New Balance1122 sz 10 w D |
| Ran with Annie at Bald Hill. |
Tuesday Mar 6 |
| Running warm up/down 19:00 [1] | |
| shoes: Brooks Addiction 6, sz 9.5 |
| Jogged around the XC course at Philomath HS. Not 20 minutes, not 18, 19. |
| 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 |
| The 2 minutes of jogging around between each of the 8x5min intervals. Includes the 2 minutes at the end jogging to the truck (don't want to forget this important bit of the workout!). |
| Bicycle 1:00:00 [1] | |
| |
| Commute to work via downtown on a beautiful day! |
Monday Mar 5 |
| Bicycle 1:00:00 [1] | |
| |
| Road bike to work via downtown. |
Sunday Mar 4 |
| Running long 2:00:00 [1] | |
| shoes: New Balance1122 sz 10 w D |
| Ran with Paula at Bald Hill. Very nice day. |