Back in the Saddle - Dec 31, 2009

1 hour w/Luna

1.4 miles to work down Corbett hill to get Julia's car.

30 mins w/John on neck

(post kink on Monday 12-20; massage w/ Luna T 12-21, 2 Chiro w/Dan, 30 mins w/John Tues 12/29)

Tuesday 11-10-09

Sick for 6 days

168.5#

Tuesday 11-03-09

AM Walk in Hillsdale neighborhood
1.25 mi 30 mins

Monday 11-02-09

AM 166.5#

Monday 10/26/09

169.5 pm

Wednesday October 14

Walk to Safeway

Monday October 12

AM walk with stroller to Deli and Park ~3.2 mi, untimed

Sunday October 11

Am walk with stroller to Deli and Park ~3.2 mi untimed

Saturday October 10

AM Walk with stroller to Deli and Park ~3.2 mi untimed

PM 30 minute walk/run 3/1 distance not measured

Monday October 5, 2009

Walk in the Hilsdale neighborhood with A in jogger

1.5 hours no distance measured

Friday September 25

50 minute walk in Hillsdale neighborhood

Thursday 9-24-09

30 minute walk inthe Hillsdale neighborhood.

Tuesday 9-22-09

Morning
30 minute walk w/stroller and Caitlin ~ 1.5 miles

Afternoon
1.5 hours at Champogoe State Park with Caitlin and Anthony ~3 mi 90 degrees

Monday 9-21-09

35 minute morning walk in Hillsdale

Wed. 9/16/09

Walk to work

Tuesday 9-15-09

3 mile walk in Cascade Locks with Caitlin and Anthony.

Sunday 9-13-09

Volks Walk Canby Dahlia Fields

10k (6.2 mi) with Anthony in jogging stroller
1 hour 45 mins

Monday 9-7-09

Hike Leif Erickson 4.1 miles 1.25 hours

Tuesday 9-01-09

Walk to work, untimed, 1.6 miles down hill

Monday 8-31-09

Rest, Recovery, and Massage

Sunday 8-39-09

Reovery walk in Seaside ~2 miles

Saturday 8-29-09

Olney Exchange 32

Gentle hills, 4.08 miles, pace 14.44 mph, clear, sunrise ~6.05 am

Friday August 28

Portland to Coast - Leg 32 - Pittsburg Hill

5.25 miles, pace 15.09 mph, 3 pm start

overcast, rain on the dirt road section

Monday 8-24-09

Yoga pm

Hip stretches 20 mins
General unwinding stretches/relaxing after ~15 mins

Sunday 8-23-09

Council Crest - Markum Trail

3.6 miles 1 hr 40 mins

1.3 miles down - street & trail 40 mins, easy pace (turned around @ Hwy 26 crossing)
1 mile return/up - 20 mins, picked up pace (skipped the CC park loop)
1.3 mile down & back up in 40 mins (toward the Markum shelter)

8-18-09 Tuesday PM

Pittock Mansion 5.30 pm Temp ~88 shady 70%

4.7 mi in 1.5 hr - NO strairs - all surface streets

Leg 1 - up 1.8 mi in 39 min
Leg 2 - down .5 in 5 mins
Leg 3 - back up .5 mi in 11 mins
Leg 4 - down 1.9 mi (wrong turn) in 35 mins

8-17-09 Monday

Am Yoga 20 minutes - basics

PM 24 Treadmill

5 mins @ 0 incline 2.8 mph .2 miles
20 mins @ 3 incline 3 mph 1 mile
16.5 mins @ 3 incline 3.4 mph .9 mile
20 mins @ 0 incline 3.0/10 mi 2.6/10 mins 1 mi

8-16-09 Sunday PM

Yoga 20 minutes - Hip streches

Wednesday 8-12-09 PM

24 Circuit 7 pm

10 mins treadmill
10 mins eliptical
6 mins stair (.36 mi)
10 mins treadmill
10 mins eliptical
1 mi treadmill @ 3 incline pace 3.0 mph
1 mi treadmill @ 3 incline pace 3.4 mph
.84 mi cooldown @ 2.8 mph

Monday 8-10-09 PM

Pittock Mansion 6 pm start ~78 degrees

Start @ 24th & Kearney
(http://go2girle.blogspot.com/2009/03/pittock-mansion-trek.html)

1.85 miles in 43 minutes up to the Mansion
1.65 miles in 32 minutes down

Wednesday 8-5-09

24 Hour treadmill WO ~ 1hr 15 mins

3 minute warm up @ 3 mph 0 incline .15 mi
4.0 incline @ 3.0 mph 1 mile
0 incline 3.8 mpb .5 mile
5.0 incline @ 3.4 mph .85 mile
0 incline @ 3.4 mph 1 mile
cool down 15 minutes (10m @ 3.4) (5m @ 2.8)

15# DB Halo 10L 10 R
12# DB Windmill 5L 5R
12# DB 5 cleans R and 5 cleans l

Monday 8-3-09

PM 24 Hour Fitness Circuit

10 minutes WU treadmil
10 minutes eliptical
6 minutes strairs @ level 5
10 minutes treadmill @ 4.0
10 minutes eliptical
row 250 ~ 1.06 min
rest 1 minute
row 250 ~ 1.03 min
Treadmill walk 1 mile @ 4.0 pace with 4.0 slope (22 mins)
10 minute cool down
25 sit-ups flat w/25# plate OH
Weight 162#

Wednesday 7-29-09

AM - Hike Terwilliger-Markum Trail (see Tues 7-16 for route detail)

~78 dergees - 6.30 am - 2.7 mi - 53 minutes (cut 7 minutes)
no rest breaks/stops

Monday 7-27-09

AM - Yoga 20 minutes

PM - Walk Corbett hill, down City trail 4 (stairs and hill)
return up trail 4 and down Corbett
Temp ~ 95 partial shade
time ~ 45 mins
dist ~ TBD later (forgot pedometer)

Sunday 7-26-09

Walk home from work 5.30 pm
~90 degrees
1.4 miles up Corbett Hill (NO STOPS!)
40 minutes

Saturday 7-25-09

Gnat Creek Fish Hatchery, Clatskanie
Waterfall stroll - .50 total - untimed

Astoria Parkway
2 miles w/jogging stroller - 40 minutes


Lots of short walks with Anthony, running and digging in the sand

Friday 7-24-09

Untimed - Nature walk with Anthony
1 mile City trail 6, I think

Monday 7-20-09 PM

5.55 pm start - 87 degrees - walk/hike in 3 legs

Leg 1 - Walk from home thru neighborhood to Markum Trailhead (Terwilliger)
2 miles - 40 mins - sun & shade

Leg 2 - Markum Trail - see post Wed 7-16 for detail
2.5 miles - 61 minutes - nice and shady, almost cold at the bottom

Leg 3 - Retun walk home - Terwilliger to Barbur
1.8 miles - 30 mins - still warm, mostly shaded

Totals - 2 hrs 31 mins - 6.3 miles

Sunday 7-19-09

PM - 3 mile stroll/hike through the Wildwood Wilderness area in Welches with Anthony (on leash) - not for time - he walked the whole thing!

Saturday 7-18-09

AM 20 minutes Yoga
PM Walk in Hillsdale w/Anthony in jogging stroller
2.9 miles - 1 hour - up and down

Friday 7-17-09 AM

20 mins Yoga
30 minute easy walk
90 minute maaassssage!

Thursday 7-16-09

Rest day

Wednesday PM

Hike Markum Trail
2.70 mi - 60 mins flat - 87 degrees - all shade
Terwilliger across 14th to trail crossing for Council Crest - return
Lots of up and down

Wednesday 7-15-09 am

AM 20 mins yoga
PT 45 mins - back care - stretches w Cliff

Tues PM

Walk home from work up Corbett hill - 40 mins - 1.4 miles
20 min rest for laundry then....

Walk in the neighborhood to Terwilliger, down Trail 3, under Barbur Blvd, out at Corbett, return via Trail 4 stairs behind Zupan's - 1 hour 20 mins - 3.4 miles. Medium warm afternoon 83ish - half of the route in sun

Tuesday 7/12/2009

AM
20 min yoga
Walk to work downhill - 35 mins - 1.6 mi