Log: Nov 26 - Dec 2 2006

Sun: 7, 62 minutes
Mon: .5 miles on treadmill after weights
weights and 5 min abs
Tue: 9.5, 2.5 wm, 4 strides, 4x 1 mile (Adams State) on Stanford Ave (7:07[up], 6:37[down], 7:02[up], 6:30[down]) with ~3 min recovery between each. Better/faster than last time! =), 2 mile cd
2 miles, 3 min abs
Wed: ?
Thu: ?
Fri: ?
Sat: ?

Total: ???

Log: Nov 19 - 25 2006

Sun: 8 miles, 2 wm, 2 cd, 4 strides 6k race, PA Championships, 26:00, first mile at 6:2-, 13:2-, 20:3-, 114th, hammy hurt on cool down
Mon: 2 left hamstring still hurts
weights, 5 min abs
48 min bike
Tue: 7 (57:48) Big Stanford Campus Loop w/ David
Wed: DNR
Thu: 8.25 2.25 wm, 2 cd, 1 x 800 @5k pace up incline, tempo until completion of 30 minutes
Fri: 2.75 (24 minutes)
2.5 moderate and 5 mile strenous hikes
Sat: 5.75 (50 minutes)

Total: 33.75 (plus 7.5 mile hiking, plus 48 min biking)

Log: Nov 12 - 18 2006

Sun: 9.5 (80 minutes) around Quarry Lakes and trails
Mon: 5.5 (48.5 minutes) loop around horseshoe lake
weights and 5 min abs
Tue: 8 2.5 wm (incl. 4 strides) 3.75 x 3 min (I had to stop the last one because my left hammy was twinging badly) w/ 2-3 min recov on bark chip trails, 3 mile cd
3.75 with holly
Wed: 5 (46) out to middle of horseshoe lake and back. easy
Thu: DNR
weights and 5 min abs
Fri: 6.5 2.25 wm, 2.5 cd, 4 strides, 90 sec on/off x 4
2.75 on treadmill and 3 min abs
Sat: 4

Total: 45

Log: Nov 5 - 11 2006

Sun: 10.5 (93:--)
Mon: DNR
Weights and 5 min abs
Tue: 10 3 mile wm, 4 strides, 4 x Adams State miles (up, down, up, down : 7:14, 6:36, 7:28, 6:53) on Stanford Ave. with 3-4 minutes recovery. 2 mile cool down.
3.5 (26:53) 2 laps around complex
3 min abs
Wed: 5 miles around RWC high school track with Holly
Thu: DNR
Weights and 5 min abs
Fri: 6.5 to stanford track and back, 2 strides, hamstring hurt a bit
moved, up and down two flights of stairs with stuff for 2+ hours
Sat: 7 3 wm, 1.75 cd, 3x3 min at 5k pace, 3 min at tempo from mission blvd. to a little past sequoia bridge.

Total: 42.5

Log: Oct 29 - Nov 4 2006

Sun: 10.5 (92:16) Around Stanford on trails I could find.
Mon: 7 (~57) Edgewood with Max
weights and 5 min abs.
Tue: 9 Sawyer Camp, 2 mile wm/cd, 4 strides, 4x1 mile back and forth between mile marker 2 and 1. 3-4 min recovery, (6:43, 6:51, 6:42, 6:53). Yes, the slight downhill efforts were slower than the uphill efforts. Need to work on downhills more.
3 (27 mins) and 3 min abs
Wed: 6 (50:19) around Stanford with David
Thu: 6 2 wm, 1.75 cd, 6x400 at 90 pace on treadmill with 200 recov.
Fri: 4 (~37)
Sat: 8.5 Fleet Feet Sac race, 2 wm, 2.5+ cd, 4 strides, pulled my left hammy jumping at the starting line, 25:26 for 6km race

Total: 54