gobble gobble

monday, skied an hour, lifted squat, 5x5 225, 4x10 chinups, bench, 3x10 115, 135. core
tuesday, 2 skis of an hour in slow slow snow.
wednesday, about 1.5 hours easy, weights, warmup, deadlift, 3x11,11,10 @ 205, 4x8 chinup, bench (same as monday), cable chops, row, calf raises.

iono

been getting my train on.
weights, and 6miles monday
3 miles, and bike intervals tues
wed
6am weights:
core and warmup
squats 5x135, 4x155, 3x 185, 2x195, 1x 205, 5x 5x205.
chinups, 4x10, 1x3.

bike 18miles, run 2.4 miles.
play frisbee 6v6 1.5 hours.
hamstring cramp.

kids got me some hot new 5ulti shorts

wish we could be playing. but the other coaching goes on.
cross country in position to battle for 1st for boys and girls. the boys will be in a dogfight, but, can win.
girls, prohibitive favorites in oregon 5a.

9/29/2005 3:42, 3:49, 3:49, 3:49, 3:34.
10/3/2005 3:41, 3:38, 3:38, 3:40, 3:30
9/20/2006 3:37, 3:25, 3:21, 3:20, 3:16, 3:16
9/19/2007 3:45, 3:35, 3:30, 3:25, 3:30. Plus 2km warmup, 1.5 km cooldown.
9/26/2007 3:40 3:35 3:30 3:25 3:30 3:40 plus 2km warmup, 2 kim cooldown.
9/22/20009 3:25, 3:21, 3:15, 3:11, 3:20, 3:25
10/6/2009 3:35, 3:20, 3:15, 3:02, 3:18
10/23/2009 3:26, 3:21, 3:18, 3:15, 3:12

and 10/27 400/800/4/8/4/8/4 in drake
:85/2:55/:80/2:40/:75/3:00/:85

9/29/2010 3:23 3:13 3:13 3:16 3:26
achy hamstring at end of last 400

9/26/2011
3:30 3:25 3:25 3:20 3:25 3:35 pacing a kid.
not bad, for fighting sinuses and literal insomnia last night
love to get back to 2009

10/4
3:35, 3:30, 3:25. 3:20, 3:25
10/11/2011
3:30, 3:25, 3:20, 3:20, alone.

9/29/2005 3:42, 3:49, 3:49, 3:49, 3:34.
10/3/2005 3:41, 3:38, 3:38, 3:40, 3:30
9/20/2006 3:37, 3:25, 3:21, 3:20, 3:16, 3:16
9/19/2007 3:45, 3:35, 3:30, 3:25, 3:30. Plus 2km warmup, 1.5 km cooldown.
9/26/2007 3:40 3:35 3:30 3:25 3:30 3:40 plus 2km warmup, 2 kim cooldown.
9/22/20009 3:25, 3:21, 3:15, 3:11, 3:20, 3:25
10/6/2009 3:35, 3:20, 3:15, 3:02, 3:18
10/23/2009 3:26, 3:21, 3:18, 3:15, 3:12

and 10/27 400/800/4/8/4/8/4 in drake
:85/2:55/:80/2:40/:75/3:00/:85

9/29/2010 3:23 3:13 3:13 3:16 3:26
achy hamstring at end of last 400

9/26/2011
3:30 3:25 3:25 3:20 3:25 3:35 pacing a kid.
not bad, for fighting sinuses and literal insomnia last night
love to get back to 2009

PTSS -- aka hills

hills

9/27/2005 4:00, 3:45, 3:35

2007 april 18 4, 3:40, 3:30

8/18/09 3:45, 3:35, 3:25, 3:21.

9/2009 . 3:25, 3:20, 3:25, 3:18, 3:15.

may 5 2010 3:50, 3:40, 3:30, 3:22

may 10 2010 3:35, 3:25, 3:20, 3:15

may 18 2010 3:35, 3:32, 3:30, 3:20, 3:22.

may 25 2010 3:10, 3:15, 3:15, 3:20, 3:30, 3:30 (cheated, and estimating for the last one) went out a little hard.

aug 31 2010 3:45, 3:45, 3:35, 3:30. uninspired. first
team time trial the next day. 12:53. slowest in years. but back to back hard days after a pretty unambitious summer.

13 september. Did we not run hills as a team last year?
4:00, 3:50, 3:57, 3:57, 4:27. Hotter than hell. 88 air tempature, who knows what running on asphalt. Air quality moderate due to fire smoke. Achy knee (Chondromalacia? PFS? tendonitis?).... PTSS (pain train .... ....)

miles

2011 1:45 rest... i think i shouldn't have gone around the lightpost, but around the tree, 6:20,6:16, 6:30, 6:45. got's to get my proper diet, proper rest, and game face on.
2010 2:00 rest 6:10, 6:00, 5:50, 5:50 (painful
2010 (1:30 rest). 5:53, 5:53, 6:00, 6:25 (last at tempo pace)
2009 (2:15 rest) 5:52, 5:52, 6:00, 6:04, 6:35 (last was at tempo rate).
2008 (3 minute rest) 6:10, 6:00, 5:50
2007 (don't know the rest) 6, 5:55, 5:50, at 5:57.
2006 (don't know the rest) 6:18, :15, :15, :05, :10

A nice ride.

Left town around 10, home around 2, with some lolly gagging along the way. probably 35 miles. Good scenery. A few pics. Rich at the top, me below, both taken at swede ridge shelter with the sisters in the background. Last pic? No idea. Just fooling around with my camera.