Saturday Jan 19 |
 | Running warm up/down 32:00 [1] | |
| shoes: New Balance1122 sz 10 w D |
| 23 min warmup and 9 min cooldown at Philomath HS with Paula and Annie. It hasn't rained for a few days, so the grounds had a chance to firm up. |
| Running intervals 16:00 [4] | |
| shoes: New Balance1122 sz 10 w D |
| 4x4 min intervals. |
| Running 12:00 [1] | |
| shoes: New Balance1122 sz 10 w D |
| 4x3 min jog rest. |
| Weights 15:00 [1] | |
| |
| Chest and tris. |
Friday Jan 18 |
| Bicycle 20:00 [1] | |
| |
| Commute. Actually only half way. I had a flat tire in the evening so I walked home (1.5 hours). |
Thursday Jan 17 |
| Running warm up/down 24:00 [1] | |
| shoes: New Balance1122 sz 10 w D |
| Cool and crisp morning. 10 min from truck warmup. 14 from the hill cooldown. |
| Running hills 25:00 [3] | |
| shoes: New Balance1122 sz 10 w D |
| 3x to the top of Bald Hill. 7:58, 8:27, 8:47. The trail was frozenish, so the footing was better than the slippery mud, but now we had be careful not to roll an ankle. Paula and Annie did 2x to the top. |
| Running hills 3:00 [4] | |
| shoes: New Balance1122 sz 10 w D |
| 6x30s hill bounding. |
| Running 27:00 [1] | |
| shoes: New Balance1122 sz 10 w D |
| Downhill running. |
Wednesday Jan 16 |
| Running 1:00:00 [1] | |
| shoes: New Balance1122 sz 10 w D |
| Ran with Paula and Annie this morning at Bald Hill. Chilly, frosty, and dry. |
| Bicycle 40:00 [1] | |
| |
| Commute. |
| Weights 20:00 [1] | |
| |
| Shoulders and legs. |
Monday Jan 14 |
| Bicycle 40:00 [1] | |
| |
| Commute. |