Saturday Dec 15 |
 | Running warm up/down 32:00 [1] | |
| shoes: New Balance1122 sz 10 w D |
| 21 min warmup with Paula and Annie at Philomath HS. 11 min cooldown. |
| Running intervals 16:00 [4] | |
| shoes: New Balance1122 sz 10 w D |
| 4x4 min intervals. |
| Running 12:00 [1] | |
| |
| 4x3 min jogging rest between intervals. |
| Weights 15:00 [1] | |
| |
| Back, bis, and forearms. |
Friday Dec 14 |
| Weights 15:00 [1] | |
| |
| Chest and tris. |
Thursday Dec 13 |
| Running warm up/down 24:00 [1] | |
| shoes: New Balance1122 sz 10 w D |
| 10 minute warmup, 14 minute cooldown |
| Running hills 25:00 [3] | |
| shoes: New Balance1122 sz 10 w D |
| 8 minutes, 8:20, 8:20 to the top of Bald Hill. Paula and Annie also did the workout. Very slow going with the mud, weights last night, and my increased mass. |
| Running hills 3:00 [4] | |
| shoes: New Balance1122 sz 10 w D |
| 6x30s hill bounding at mid-hill. |
| Running 26:00 [1] | |
| shoes: New Balance1122 sz 10 w D |
| Downhill running. |
| Bicycle 1:00:00 [1] | |
| |
| Commute to work, with a side trip to get a hair cut (with the standard facial) and a bushing for my squeaky truck clutch (something manly to offset the facial). |
Wednesday Dec 12 |
| Running 1:00:00 [1] | |
| shoes: New Balance1122 sz 10 w D |
| Ran with Paula and Annie at Bald Hill. |
| Bicycle 40:00 [1] | |
| |
| Commute. |
| Weights 20:00 [1] | |
| |
| Legs and shoulders |
Tuesday Dec 11 |
| Running 1:00:00 [1] | |
| shoes: New Balance1122 sz 10 w D |
| Ran with Paula and Annie at Bald Hill. Nice dry frosty morning. |
| Bicycle 40:00 [1] | |
| |
| Commute. |
Monday Dec 10 |
| Bicycle 40:00 [1] | |
| |
| Commute to work. |
Sunday Dec 9 |
| Running long 2:02:00 [1] | |
| shoes: New Balance1122 sz 10 w D |
| Ran to Bald Hill from the house. Went over Bald Hill itself twice. Wanted to go up the back hill to the loop, but changed plans when we saw 3 horses going up the trail in front of us. |