Sun: 11 (93:46) out on Alameda de las Pulgas and Ferndale in RWC and back, felt good, evening run
Mon: 6 (52:12) Stanford Lake Loop, stiff from last night, really foggy weather
weights and 5 min abs
Tue: 7.5 2.25 wm, 4 strides, 4x800 at 3k pace w/ 1 lap recovery (3:09, 3:08, 3:08, 3:05), 2 mile cd, those were hard. Reminder: PAHS track is cold!
3.5 (29:24) two laps around complex with Josh and Mike
Wed: 7.5 (67:36) Rancho San Antonio, valley loop, DARK (new moon), 6am start.
3 mins abs
Thu: 6 (49:21) Stanford Lake Loop, evening run.
weights and 5 min abs
Fri: 4.25 4 EASY miles around complex at lunch, 4 strides
Sat: 9.25 Tamalpa 4.25 mile race (30:58), 4 strides, 20 min wm, 30 min cd
Total: 55
Saturday, October 28, 2006
Saturday, October 21, 2006
Log: Oct 15 - 21 2006
Sun: 11 (90 minutes) City to Sea
Mon: 5.5 (44:41) Golf Course Loop in LO
Tue: 8 cool weather, felt really hard to run today, lungs at capacity, 3.5 wm, 3 strides, PAHS 6x400 w/ 200 recov (execpt the last one, 400 reovery before that) (91, 88, 91, 91, 91, 89) 2 cd
Wed: DNR weights and 5 min abs
Thu: 6, 3 to Stanford, 4 strides, got kicked off the track (I wish they would post when the track is closed. grr), 4 strides on the barkchip trails. 2 miles home.
3 on treadmill, 3 min abs
Fri: 4 around work complex
Sat: 7.75 2.5 wm, 2.25 cd, 5k Shoreline race (20:53)
Total: 45.25
Mon: 5.5 (44:41) Golf Course Loop in LO
Tue: 8 cool weather, felt really hard to run today, lungs at capacity, 3.5 wm, 3 strides, PAHS 6x400 w/ 200 recov (execpt the last one, 400 reovery before that) (91, 88, 91, 91, 91, 89) 2 cd
Wed: DNR weights and 5 min abs
Thu: 6, 3 to Stanford, 4 strides, got kicked off the track (I wish they would post when the track is closed. grr), 4 strides on the barkchip trails. 2 miles home.
3 on treadmill, 3 min abs
Fri: 4 around work complex
Sat: 7.75 2.5 wm, 2.25 cd, 5k Shoreline race (20:53)
Total: 45.25
Tuesday, October 17, 2006
Log: Oct 8 - 14 2006
Sun: 13.25 (2 hours) on Alpine Rd.
Mon: 3.5 (32+) Stanford 3.5 loop
weights and 5 min abs
1.65 on treadmill, knee hurt so I rode
16 mins on the bike
Tue: 11 20 min wm, 4 strides, 8 x 1k at 10k effort on the bark chip trails at Stanford, 2 minutes recovery, roughly (4:27, 4:35, 4:23, 4:22, 4:29, 4:28, 4:21, 4:10), 17 min cooldown
Wed: 7.75 (65:36), last two miles was 15:38, first two was 18:03.
3.5 29 minutes on treadmill
5 min abs
Thu: 7 warmup to/from Stanford track 8 x 100 strides, jog the turns
weights and 3 mins abs
50 minutes of spinning class
Fri: 4 on treadmill, 3 mins abs, stretched
Sat: 8.25 3.25 wm, 4 strides, 8 x 300m hills (10 minutes) 2.25 cool down
Total: 60
Mon: 3.5 (32+) Stanford 3.5 loop
weights and 5 min abs
1.65 on treadmill, knee hurt so I rode
16 mins on the bike
Tue: 11 20 min wm, 4 strides, 8 x 1k at 10k effort on the bark chip trails at Stanford, 2 minutes recovery, roughly (4:27, 4:35, 4:23, 4:22, 4:29, 4:28, 4:21, 4:10), 17 min cooldown
Wed: 7.75 (65:36), last two miles was 15:38, first two was 18:03.
3.5 29 minutes on treadmill
5 min abs
Thu: 7 warmup to/from Stanford track 8 x 100 strides, jog the turns
weights and 3 mins abs
50 minutes of spinning class
Fri: 4 on treadmill, 3 mins abs, stretched
Sat: 8.25 3.25 wm, 4 strides, 8 x 300m hills (10 minutes) 2.25 cool down
Total: 60
Tuesday, October 10, 2006
Log: Oct 1 - 7 2006
Sun: 14 Ran for 2 hours around Fremont trails
Mon: 3.5 treadmill
weights, 5 min abs.
3.5 Stanford loop 28:??
Tue: 10.25, 2.5 warmup, 4 strides, 4x 7 min on Stanford bark trails at 10k pace, 3 minutes recovery, 2 mile cooldown
Wed: DNR, cuz I suck and it was dark and wet.
Thu: 8, 2.5 wm, 8 x 1:30 at 3k effort with 1 minute recovery 2 mile cd
weights, 5 min abs.
3.5 one loop around complex, rest on treadmill
Fri: DNR, cuz I suck.
Sat: 9.75, 2.75 wm, 3.5 cd, 2 strides, Presidio Race 3.55 miles, the hills kicked my butt, but I ran 1 second faster than last year and felt terrible.
Total: 52.5
Mon: 3.5 treadmill
weights, 5 min abs.
3.5 Stanford loop 28:??
Tue: 10.25, 2.5 warmup, 4 strides, 4x 7 min on Stanford bark trails at 10k pace, 3 minutes recovery, 2 mile cooldown
Wed: DNR, cuz I suck and it was dark and wet.
Thu: 8, 2.5 wm, 8 x 1:30 at 3k effort with 1 minute recovery 2 mile cd
weights, 5 min abs.
3.5 one loop around complex, rest on treadmill
Fri: DNR, cuz I suck.
Sat: 9.75, 2.75 wm, 3.5 cd, 2 strides, Presidio Race 3.55 miles, the hills kicked my butt, but I ran 1 second faster than last year and felt terrible.
Total: 52.5
Sunday, October 01, 2006
Log: Sept 24 - 30 2006
Sun: 13 (119:5?) Ran in wee hours of the morning to Corte Madera and Alpine and back.
Mon: 7 (58:46) To first bridge on Stanford Ave and back. Last two miles were 15:40. Last mile was 7:35.
Tue: 9.25 (24:50) Dish Loop Tempo (hard), 3 mile wm/cd
3.5 (31) On treadmill, started at 9+/mile, finished at 8:30s
Wed: 7.75 (68:59) Big Stanford Loop, really tired from yesterday. Saw David and ran with him for a couple miles. owwie.
Thu: 6.75 I think I ran to/from Stanford track and did 4 strides.
Fri: 4
Sat: 7 Garrin Park race 2 miles wm and cd, 5k race (21:51)
Total: 58.25
Mon: 7 (58:46) To first bridge on Stanford Ave and back. Last two miles were 15:40. Last mile was 7:35.
Tue: 9.25 (24:50) Dish Loop Tempo (hard), 3 mile wm/cd
3.5 (31) On treadmill, started at 9+/mile, finished at 8:30s
Wed: 7.75 (68:59) Big Stanford Loop, really tired from yesterday. Saw David and ran with him for a couple miles. owwie.
Thu: 6.75 I think I ran to/from Stanford track and did 4 strides.
Fri: 4
Sat: 7 Garrin Park race 2 miles wm and cd, 5k race (21:51)
Total: 58.25
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