Thursday, November 13, 2008

not potlatch part two.

none of this is for the frisbee readers. it's my defacto log. in frisbee, the kids are playing. we tried to go to a tournament, but the road got wiped out by a landslide. tommorrow, I think I'll just play frisbee with the kids, run 5 after. saturday, i'll run 10. sunday, i'll ride (90 min plus). that's technically rest. monday, we'll run and core, then i'll run longer. but it's kind of complicated, b/c i have to run xc ski practices... and i have to plan my workouts among them...

10-29 run 5
10-30 ran 5 miles and lifted
10-31 rest
11-1 8km tempo/race pace (5mile at about a 6:20 pace)
11-2 6 mile run
11-3 rest
11-4 5x1km repeats at 4:00 (like a 6:20 pace), 1 min recovery, plues 3 miles warmup cooldown
11-5 7 miles
11-6 run to gym. lift. run home. 5 miles
11-7 rest
11-8 10km race. plus 1 mile warmup. 7 miles total.
11-9 50 min run. 6 miles?
11-10 6 mile run. then 20 minutes of frisbee soccer game (i call it calvin ball. sweet. rules to follow). then 3 miles. then weights.
11-11 5.5 mile hike. call it an off day
11-12 1.25 mile warmup, 3x2mile repeats with 3 min rest. 6:20 pace. (it's a short course, let's call it 6:30 to 6:45 pace)
11-13 35min run, stadiums, core, weights, 25 min bike

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