January 26 - February 1

Monday 1/26

Off - Achilles very sore

Tuesday 1/27

4 miles at Dome. Achilles fair. Massage

4 miles - :35 total

Wednesday 1/28

Off - Achilles sore from massage. Tired from memorial.

Thursday 1/29

Off 

Friday 1/30

Saturday 1/31

Sunday 2/1

Week total - miles - Elliptical  - Bike  miles - Swim 

total time - 

January 19-25

Monday 1/19

Off - still beat up from being sick

Tuesday 1/20

Off - still weak

Wednesday 1/21

3 miles very easy at Dome. 3 miles very easy on bike

Felt horrible

3 miles - :35 total

Thursday 1/22

Off - got massage

Friday 1/23

Off - travelled PDX

Saturday 1/17

5 miles in Forrest Park with B. Evans, S. Schilter with new test shoe

Felt good on trails

5 miles - :40 total

Sunday 1/18

3 miles. Leg tightened up and achillies very sore

Don't understand why

3 miles - :20

Week total - 11 miles - Elliptical  - Bike 3 miles - Swim 

total time - 1:35

Tough week!

January 12 -18

Monday 1/12
A.M. Bike to Malibu 40 miles

P.M. 11 miles. Felt very sluggish at first but loosened up 6:35-50 pace. Good run/leg better

11 miles - 3:30 total 
Tuesday 1/13

Off-Travel/Needed

Leg stiff

Wednesday 1/14

5 miles very easy at Dome. 4 miles very easy on bike

5 miles - 1:00 total

Thursday 1/15

Off - legs still swollen

Friday 1/16

Bike 27 miles HR 145

1:20 total

Saturday 1/17

Bike 30 miles. 25 miles hard (1:00) Good workout.HR 150

1:20 total

Sunday 1/18

2 miles. Horrible. Food poisoning last night

2 miles - :20

Week total - 18 miles - Elliptical  - Bike 101 miles - Swim 

total time - 7:30

January 5-11

Monday 1/5
Run at Dome 6:45 pace/Drills

Felt OK/Shin fair

9 miles - 1:10 total 
Tuesday 1/6

Bike 37 miles HR 135-140

1:40 total

Wednesday 1/7

A.M.11 miles easy at Dome HR 140. Tired but leg felt better

P.M. Bike 19 miles HR 130. Felt good

11 miles - 2:20 total

Thursday 1/8

11 miles @ Dome with Ben Evans. Tired but ran 6:40-45 for most. Leg sore.

11 miles - 1:15 total

Friday 1/9

Bike 20 miles Venice Beach. Nice

1:05 total

Saturday 1/10

A.M. 11 miles 6:40 pace/6:30 last 2 miles leg sore but fair

P.M. 20 miles bike. Easier than usual 

11 miles - 2:15 total

Sunday 1/11 

A.M. 14 miles 6:45-50 pace. Tired but OK. Warm 75

P.M. Bike Venice to Hermosa Beach 30 miles

14 miles - 3:10 total

Week total - 56 miles - Elliptical  - Bike 126 miles - Swim 

total time - 11:45