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.