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 | |
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| 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. |