January 18-24

Monday 1/18

Off - Massage

Tuesday 1/19

10 miles w/ Jerry. Felt better

10 miles - 1:15 total

Wednesday 1/20

A.M. Bike 10 miles EZ

P.M. @ Dome 400-300-200 x 3 in 72/53/36 + 2 x 200 in 36. Felt OK. Hammy a bit tight on warm down

9 miles - 1:40 total

Thursday 1/21

Bike - 12 miles EZ

:40 total

Friday 1/22

Bike 15 miles

Massage

:50 total

Saturday 1/23

4 miles - Cut workout short hamstring tender

4 miles - :30 total

Sunday 1/24

16 miles hamstring good

17 miles bike

16 miles - 2:55 total

Week total - 39 miles - Elliptical - 44 Bike miles

total time - 7:50

January 11-17

Monday 1/11

A.M. 4 mile run. 12 mile bike

P.M. 8 miles (5 in Forest Park)

12 miles - 2:10 total

Tuesday 1/12

A.M. 2 mile run. Bike 15 miles EZ

P.M. 10 miles @ Forest Park

12 miles - 2:25 total

Wednesday 1/13

A.M. Bike 10 miles EZ

P.M. @ Dome 8:00 tempo @ 6:00/1 mile TT 5:05 (75/78/78/74)/8 min T - 6:00/8 min T - 5:55 - 10 miles total. Very tired. Felt flat

10 miles - 1:45 total

Thursday 1/14

Bike - 8 miles very EZ

:30 total

Friday 1/15

A.M. - Bike 10 miles

P.M. -10 miles EZ w/ Jerry. Felt much better.

10 miles - 1:50 total

Saturday 1/16

@ Dome. 9 x 200 in 36/ 1 x 400 in 72. Felt poor but ran OK.

Bike - 15 miles

10 miles - 2:00 total

Sunday 1/17

A.M. -18 miles EZ. Tired from Sat.

P.M. - Bike 20 miles

18 miles - 3:15 total

Week total - 72 miles - Elliptical - Bike 75 miles

total time - 13:55

January 4-10

Monday 1/4

Off - Tired from Sunday

Tuesday 1/5

A.M. Bike 10 miles EZ

P.M. 10 miles easy outside

10 miles - 1:50 total

Wednesday 1/6

A.M. Bike 10 miles EZ

P.M. Tempo @ Dome 10/8/6 min. w/ 2:00 jog 5:45 pace

11 miles - 1:55 total

Thursday 1/7

A.M. Bike 10 miles EZ

10 miles EZ outside. Very tired. Probably ran too hard Wed.

10 miles - 1:15 total

Friday 1/8

Off- Tired save self for trip.

Saturday 1/9

A.M. 8 miles EZ in Beaverton w/ Esther. One lap at Nike on chips

P.M. 5 miles w/ Ben in PDX

13 miles - 1:40 total

Sunday 1/10

12 miles in Forest Park w/ Ben, Scott & Eron. Lots of hills. Struggled

12 miles - 1:30 total

Week total - 56 miles - Elliptical - Bike 30 miles

total time - 8:20

January 1-3

Friday 1/1

Off- Feel terrible from training.

Saturday 1/2

Speed @ Dome - 4 x 200-37 sec./2 x 400 - 76 sec./1 x 800 - 2:36/ 2 x 400 - 76/ 4 X 200 - 37.

Good workout. Tired.

10 miles - 1:20 total

Sunday 1/3

A.M. 20 miles EZ. 1st 1:15 w/ Sam. Good run.

P.M. 15 miles bike EZ

20 miles - 3:25 total

Week total - 30 miles - Bike 15 miles - Total 4:45