December 29 - January 4

Monday 12/29

Off- Massage

Tuesday 12/30

Run 8 miles uphill 15%-0/Bike 13 miles.

Shin sore

8 miles - 1:35 total
Wednesday 12/31

Run 14 miles 6 outside (-8)/8 treadmill 10%-0 6:40 pace/Bike 5 miles

Felt OK shin sore

14 miles - 1:55 total

Thursday 1/1 

Bike 21 miles HR 130

1:05 total

Friday 1/2

OFF

Saturday 1/3

OFF

Sunday 1/4 

6 miles run outside (-10) leg hurt/Bike 12 miles

Bad day

6 miles total - 1:20 total

Week total - 28 miles - Bike  51 miles- total time - 5:55

December 22-28

Monday 12/22
Elliptical :25/Run 5 miles 10%-0% HR 140/Bike 6 miles

Legs tired from yesterday

5 miles - 1:20 total
Tuesday 12/23

Run 10 miles (1 mile wrmup treadmill)/Spin class 12 miles.

Legs sore/Spin class good workout

10 miles - 2:00 total
Wednesday 12/24

Swim 1150 yards/Bike 12 miles

Legs sore from running

Good workout but swimming sucks

1:15 total

Thursday 12/25

Run 7 miles uphill 15%-3%/Elliptical :35/Bike 7 miles HR - 140-150

Shin tender but fair

7 miles total - 1:50 total

Friday 12/26

Bike 12 miles/Weights-Plyos-Jumps

Good strength/Legs tired, didn't feel like run/elliptical

:40 total

Saturday 12/27

A.M. Run 7 mile treadmill 15%-0% - increase speed to 10.0/Bike 5.0 miles

P.M. Swim 800 yards

Felt OK but shin sore. Swimming sucks!
7 miles total - 1:30 total
Sunday 12/21
Run 16 miles (14 out/2 tread.) Cold 0 degrees/Elliptical :50

Felt OK shin fair. Ran farther than anticipated.

16 miles total - :2:40 total
Week total - 45 miles - Elliptical 1:50 - Bike 54 miles - Swim 1950 yards

total time - 11:15

December 15-21

Monday 12/15
Swim 500 yards/Run treadmill uphill 7-10% 4 miles/Elliptical :20/Bike 3 miles
Plyos - step ups and box jumps light. Felt good
4 miles - 1:15 total
Tuesday 12/16
Treadmill uphill 15% to 0% HR 140

Felt good

6 miles total - :45 total
Wednesday 12/17
Swim 500 yards/Elliptical :35/Stairs :10/Bike 3 miles

Strength :30 w/ Laura

Run @ Dome with J. Dimoff/very light drills

Felt good, but tired

4 miles total - 1:40 total
Thursday 12/18
Off - needed break
Friday 12/19
Run @ Dome 9 miles HR 150 w/ very light drills/Bike 12 miles easy HR 135

Felt very good

9 miles total - 1:40 total
Saturday 12/20
Elliptical :25/Run treadmill 5 miles 10%-0% HR 140

Ski 20K

Felt good but a bit tired

5 miles total - 2:00 total
Sunday 12/21
Run outside 5 degrees 18 miles w/ J Ross, T Ritchie, J Wirum/Bike 6 miles

Felt good but tired @ end

18 miles - 2:25 total
Week total - 46 miles Run/1:20 Elliptical/24 miles Bike/Swim 500 yard/Ski 20K - 9:45 total

December 8-14

Monday 12/8

Off

Tuesday 12/9

:45 Elliptical/2 miles treadmill uphill/4 miles bike

Weights/Abs/light plyo

Felt good. Leg still sore

2 miles total - 1:15 total

Wednesday 12/10

:30 Elliptical/3 miles treadmill uphill

Light weights

Felt good

3 miles total - :50 total

Thursday 12/11

:55 Elliptical HR 135/10.5 miles bike (31:00) HR 130-35

Felt good

1:25 total

Friday 12/12

500 yd swim 15:00 HR 150

:55 elliptical HR 135/3 miles treadmill uphill/1 mile bike

Weights/Abs/light plyos

3 miles total - 1:35 total

Saturday 12/13

2 miles. Leg not good.

Ski 10K.

2 miles total - :50 total

Sunday 12/14

:55 elliptical HR 130/4 miles treadmill uphill/6 miles bike

Weights/Abs

Great workout, felt good. Getting stronger

4 miles total - 1:45 total

Week total - 14 miles + 20 miles bike + 500 yd. swim + 4:00 elliptical + 10K ski

6:40 total

December 1-7

Monday 12/1

Ellipital 35 minutes HR 135

Bike 4 miles

Weights. Light legs/arms/abs/light plyo

Good workout

:50 total

Tuesday 12/2

Swim 500 yards 15:00

massage

Resting leg

:15 total

Wednesday 12/3

Off/travel

Thursday 12/4

Easy 5 miles

Leg sore but not bad

5 miles total - :35 total

Friday 12/5

9 miles easy with K. Paulk, B. Wallace, C. Farley

Leg still sore but not worse

9 miles total - 1:10 total

Saturday 12/6

8 miles easy on Willamette w/ C. Farley

Felt good, but leg still tender

8 miles total - 1:00 total

Sunday 12/7

7 miles easy at Forest Park

w/ B. Evans, M. V-Lang, C. Livett

Felt good but leg same.

7 miles total - 1:00 total

Week total - 29 miles + 4 miles bike + 500 yd. swim + :35 elliptical

4:50 total