1

1-Jan

Cycling, Paseo to Mill Creek

1

50

1.83

1,630

173

HR=130 out, 145 up, 140 back

19.7

2

3-Jan

Running, HR135, @ LGCH

1

21

1.35

340

7.5

3

4-Jan

Running @ Sun, HR135

1

00

1.00

174

135 Mile approx 10min

5.5

4

5-Jan

Cycling, Sun to Sierra

1

57

1.95

2,180

176

54

HR=160out, 170-180's up, 160's back

22.7

5

6-Jan

Spin, HR135

1

00

1.00

175

54

15

6

7-Jan

Spin, HR125

1

00

1.00

174

52

12

7

8-Jan

Running @ Sun, HR135

1

00

1.00

5.5

8

9-Jan

Cycling Pl. Ridge

2

06

2.10

2,710

56

Vavg=8.7mph, 18.4mi, mostly aerobic

18.4

9

9-Jan

Weights

0

20

0.33

10

10-Jan

Spin, HR130

1

00

1.00

Used left ankle brace, worked ok

12

11

11-Jan

Spin, HR125-135

1

00

1.00

174

52

Left ankle a little sore, no brace

15

12

11-Jan

Weights

0

20

0.33

13

12-Jan

Running @ Sun, HR135

1

00

1.00

New shoes, used brace (store bought)

5.5

15

14

13-Jan

Spin, HR125 - 135

1

00

1.00

54

Used new brace, worked well.

15

15

13-Jan

Weights

0

00

0.00

slow pace, HR not elevated enough.

16

14-Jan

Spin, HR125-135

1

00

1.00

173

54

used brace, worked well.

15

17

14-Jan

Running @ Sun, Intervals

1

00

1.00

ran too hard. Intervals should stay <165

6.5

18

16-Jan

Spin, HR125-135

1

30

1.50

173

56

used brace, felt fine. No soreness.

19

19

17-Jan

Cycling, Paseo to Milpitas

1

39

1.65

780

171

57

HR145-165, Vavg=15.1mph

25.1

20

17-Jan

Weights

0

00

0.00

21

18-Jan

Spin, HR125

1

00

1.00

171

54

12

22

19-Jan

Spin, HR 125

1

00

1.00

Left Outside Tendon sore.

12

23

20-Jan

Spin, HR125

1

00

1.00

170

56

12

24

21-Jan

Spin, HR125

0

55

0.92

173

54

10

25

22-Jan

Spin, HR125-145

1

00

1.00

172

51

Lowest RHR yet, 51. Hit 50 a couple times.

12

26

23-Jan

Cycle, Paseo/Mill Crk/Paseo/Park

1

54

1.90

1,610

172

55

Vavg=14.2, rode stumpie, HR=140-180

27

27

24-Jan

Spin, HR125-140

1

30

1.50

Low Intensity

19

28

25-Jan

Running, Mission Peak

0

50

0.83

1,650

Ran to top gate & back, HR=160-180

5

29

26-Jan

Spin, HR125-130

1

00

1.00

172

55

Low HR, but spun good resistance

15

30

27-Jan

Spin, HR115-125

1

00

1.00

171

53

Ditto

12

31

28-Jan

Spin, HR115-125

1

00

1.00

171

51

14

32

29-Jan

Cycling, Pleasanton Ridge

1

29

1.48

1,900

172

55

HR 140-180, avg = 8.7mph

12.9

33

31-Jan

Spin, HR115-135

2

00

2.00

173

56

28

34

1-Feb

Running @ Sun

1

00

1.00

HR=145 mostly, 1mi @135 in 10:00min

6.5

35

2-Feb

Cycling @ Sun, Jacklin/Piedmont

1

00

1.00

500

173

HR=145-175, avg=16.8mph

20

36

3-Feb

Cycling @ Sun, Jacklin/Piedmont

1

00

1.00

400

HR=130-149, rode easy, avg 15.8mph

20

37

4-Feb

Running @ Sun, HR135

1

10

1.17

135mi=10:15. Run felt effortless.

6

38

5-Feb

Spin, HR125-130

1

00

1.00

174

53

14

39

6-Feb

Spin HR126-160

1

20

1.33

20

40

7-Feb

Spin HR 135

1

30

1.50

172

55

20

41

8-Feb

Spin HR 125

1

00

1.00

173

52

15

42

8-Feb

Weights

0

00

0.00

30 min weights, no cardio

43

9-Feb

Spin HR125-140

0

45

0.75

171

Short workout, late for work.

10

44

10-Feb

Spin HR 125-165

1

00

1.00

172

51

2 good intervals, standing, 5-8min each

15

45

11-Feb

Spin HR 125

0

45

0.75

173

8

46

12-Feb

Spin HR 125-145

1

00

1.00

173

53

15

47

13-Feb

Cycle, Paseo/Calaveras/Penitencia

3

54

3.90

4,000

173

56

HR130-180, mostly over 150, Vavg=13.2

51.5

48

14-Feb

Weights

0

00

0.00

No cardio

49

15-Feb

Spin HR120-145

1

00

1.00

172

15

50

16-Feb

Spin, HR120-160

1

00

1.00

15

51

21-Feb

Spin, HR125-145

1

00

1.00

170

52

15

52

22-Feb

Spin, HR120-140

1

00

1.00

15

53

23-Feb

Spin, HR120-140

1

00

1.00

Long warm-up

12

54

24-Feb

Spin, HR120-140

1

00

1.00

15

55

25-Feb

Spin, HR120-135

1

00

1.00

12

56

27-Feb

Cycle Paseo/Jacklin/Calaveras

2

47

2.78

2,250

52

First 15min=warmup, Vavg=12.6, all under 150

35.3

57

28-Feb

Spin HR110-120

0

55

0.92

10

58

1-Mar

Spin HR12-130

1

00

1.00

172

15

59

1-Mar

Weights

0

00

0.00

60

2-Mar

Spin HR115-135

1

00

1.00

Output at 125 felt high

15

61

3-Mar

Spin HR115-140

1

00

1.00

170

50

Output felt high overall, RHR was 49-51!!!

15

62

4-Mar

Spin HR115-140

1

00

1.00

15

63

5-Mar

Spin HR115-125

1

00

1.00

12

64

6-Mar

Cycle Paseo/Jacklin/Alum Rock

3

01

3.02

1,300

Vavg=14.5, finished a little too hard.

44

65

8-Mar

Spin HR110-120

0

50

0.83

10

66

9-Mar

Nordic Track/Spin

1

00

1.00

2

8

67

13-Mar

Cycling Pl. Ridge/Foothill road

1

33

1.55

1,500

Vavg=8.45 @ HR 135! (close to target!)

13

68

14-Mar

SpinHR 115-130

1

00

1.00

12

69

15-Mar

SpinHR 115-125

1

00

1.00

170

54

12

70

16-Mar

SpinHR115-130

0

52

0.87

10

71

18-Mar

SpinHR110-125

1

00

1.00

10

72

21-Mar

SpinHR110-125

0

45

0.75

10

73

22-Mar

SpinHR110-125

0

45

0.75

168

53

10

74

23-Mar

Spin HR120-145

1

00

1.00

15

75

24-Mar

Spin HR115-140

1

00

1.00

15

76

25-Mar

Spin HR120-145

1

00

1.00

12

77

27-Mar

Spin HR120-135

1

10

1.17

15

78

28-Mar

Running HR120-145

1

00

1.00

Ran around the lake in Fremont

5

79

29-Mar

Spin HR115-130

1

00

1.00

12

80

31-Mar

Spin HR125-140

1

05

1.08

13min Out of Saddle, felt easy

13

81

1-Apr

Spin HR115-125

0

35

0.58

Light day, running late

7

82

2-Apr

Cycling Pleasanton Ridge

2

08

2.13

2,370

HR120-149, Vavg approx 7.5

15

83

4-Apr

Weights

0

00

0.00

Weights, 45min. Good wkout.

84

4-Apr

Running Morrison Canyon Road

1

15

1.25

880

Beautiful Run! Blue Skies. HR<150 100%

5

85

5-Apr

Spin HR115-125

0

50

0.83

10

86

7-Apr

Spin HR115-130

1

00

1.00

14

87

8-Apr

Spin HR115-140

1

00

1.00

15

88

12-Apr

Running Morrison Canyon Road

1

12

1.20

750

5

89

13-Apr

Spin, HR115-145

1

00

1.00

171

55-57

13

90

13-Apr

Weights

0

00

0.00

91

16-Apr

Running Mission Pk/OWT

3

00

3.00

3,000

HR=180 almost the whole 3 hrs. HOT!!!

11

92

17-Apr

Spin HR105-119

0

35

0.58

Recovery workout

5

93

18-Apr

Cycling Paseo/Wm. Sprngs

2

00

2.00

790

HR=115-145

29

94

19-Apr

Running around the Lake, Fremont

1

00

1.00

HR 125-135, felt effortless

5

95

21-Apr

Running Morrison Canyon Road

1

00

1.00

700

HR 145

5

96

22-Apr

Cycling Paseo/Wm. Sprngs

2

14

2.23

880

HR 125-145, heavy winds

29.5

97

23-Apr

Cycling Pleasanton Ridge

2

45

2.75

3,070

HR 125-165

18

98

24-Apr

Spin HR105-115

0

35

0.58

Recovery workout

5

99

26-Apr

Spin HR 115-125

1

00

1.00

12

100

27-Apr

Spin HR 115-135

1

20

1.33

170

53-55

Did 16 min OOS, felt good.

18

101

28-Apr

Running Morrison Canyon Road

1

30

1.50

970

HR 135-149, felt good.

7.5

102

30-Apr

Cycling Calaveras/Paseo

4

30

4.50

3,700

HR 125-165, Vavg=12mph

54

103

6-May

Cycling Mission/Wm. Spr/Piedmont

2

12

2.20

1,000

HR 125-145

32

104

7-May

Running Morrison Canyon Road

0

55

0.92

600

HR 130-148

5

105

8-May

Spin HR 115

0

50

0.83

easy day

10

106

9-May

Spin HR 110-120

1

00

1.00

medium low day

12

107

10-May

Spin HR 115-145

1

00

1.00

15

108

13-May

Spin HR 115-125

0

55

0.92

12

109

14-May

Cycling Pleasanton Ridge

2

06

2.10

2,520

HR 135-170, medium hard day, Vavg=8.2

17.4

110

15-May

Spin HR 110-120

0

55

0.92

12

111

16-May

Spin HR 115-148

1

00

1.00

15

112

17-May

Spin HR 110-130

0

55

0.92

12

113

18-May

Cycle to Sun & back via Paseo

1

42

1.70

800

HR 110-175, pushed it a little on climbs.

25

114

20-May

Running Mission Pk/OWT

0

50

0.83

1,150

HR 145-170

4

115

21-May

Cycling Paseo/Wm. Sprngs

1

33

1.55

800

HR 125-165

24

116

22-May

Running around the Lake, Fremont

1

00

1.00

HR 125-145

5

117

26-May

Spin HR 115-125

0

45

0.75

10

118

27-May

Running Mission Pk/OWT

1

25

1.42

2,820

HR 135-195

7

119

30-May

Spin HR 115-140

1

00

1.00

12

120

2-Jun

Spin HR 115-135

1

00

1.00

15

121

3-Jun

Weights

0

00

0.00

122

5-Jun

Cycling Home/MissionPK/Home

2

00

2.00

1,800

HR 115-203

18.5

123

6-Jun

Running Morrison Canyon Road

0

52

0.87

750

HR 120-150

5

124

7-Jun

Weights

0

00

0.00

125

8-Jun

Cycling Morrision Cyn

1

00

1.00

1,270

Vavg=10.4mph, HR under 150

11

126

12-Jun

Cycling Mission/Paseo/Mowry

1

15

1.25

530

Vavg=15.1mph, HR 120-150

19

127

15-Jun

Spin HR 115-145

0

45

0.75

10

128

17-Jun

Cycling Mission Peak

1

15

1.25

2,200

Vavg=5.4, HR= 150-205

7

129

28-Jun

Spin HR 110-120

0

35

0.58

6

130

29-Jun

Spin HR 110-140

0

40

0.67

7

131

1-Jul

Weights

0

00

0.00

132

2-Jul

Spin HR 110-160

1

10

1.17

15

133

3-Jul

Spin HR 110-150

0

50

0.83

10

134

4-Jul

Cycle Mission/Mission PK/MSCC

2

10

2.17

2,750

Vavg=8.6, HR = 120-190

19

135

5-Jul

Spin HR 115-125

1

00

1.00

12

136

6-Jul

Spin HR 110-145

0

45

0.75

10

137

7-Jul

Spin HR 110-145

0

45

0.75

10

138

9-Jul

Spin HR 110-125

0

45

0.75

10

139

10-Jul

Surfing, Montara, w/Len

0

20

0.33

Surfed 45min, COLD!

1

140

11-Jul

Cycling Mission Peak/MSCC

1

40

1.67

1,960

Rode up to gravel road, HR 115-195

16

141

15-Jul

Jog Mission Peak w/Jud

1

30

1.50

2,100

HR 130-180

6

142

21-Jul

Cycling Mission Peak

0

57

0.95

1,800

5.5

143

23-Jul

Running Mission Pk

0

30

0.50

800

2

144

24-Jul

Cycling Paseo/Mission Blvd

1

25

1.42

700

19

145

25-Jul

Running around the Lake, Fremont

0

50

0.83

5

146

27-Jul

Cycling Mission Peak

0

47

0.78

1,400

4

147

29-Jul

Jog Mission Peak

0

55

0.92

1,800

5.5

148

31-Jul

Cycle Paseo/Mission

1

05

1.08

600

15

149

1-Aug

Cycle Mission/Mission PK/MSCC

1

30

1.50

1,600

14

150

3-Aug

Cycle Mission Pk/Top Gate

0

55

0.92

1,600

5.5

151

4-Aug

Weights

0

00

0.00

152

6-Aug

Spin

0

55

0.92

12

153

7-Aug

Cycle Paseo/Mill Crk/Mission

1

20

1.33

1,200

16.5

154

8-Aug

Cycle to Church

1

00

1.00

350

15

155

12-Aug

Weights

0

00

0.00

156

13-Aug

Cycle Home/Mission PK/Home

2

05

2.08

2,750

Rode to top trash cans, Vavg=8.9

18.5

157

14-Aug

Cycle Mt. Diablo

2

13

2.22

3,330

1:30 flat to summit, 11.34 mi, HR 160-180

23

158

15-Aug

Cycle to MSCC

1

00

1.00

570

14

159

19-Aug

Running around the Lake, Fremont

0

50

0.83

5

160

22-Aug

XTerra, Half Moon Bay!!!

3

39

3.65

2,880

HR 175-195 the whole time

6.9

17

0.6

161

23-Aug

Spin

0

35

0.58

5

162

24-Aug

Weights

0

00

0.00

163

25-Aug

Hike/run Mission Pieak

1

30

1.50

2,100

HR 140-170 approx

6

164

29-Aug

Cycle Mt. Diablo

1

46

1.77

2,220

Took it easy

19

165

31-Aug

Hike Mission Pk +20lbs

1

45

1.75

1,800

Hike up to trash cans, HR=110-135

5

166

5-Sep

Run from LGCH

1

20

1.33

200

Hot!

8

167

10-Sep

Cycling from LGCH up Hwy 9

1

47

1.78

1,600

Vavg=12.8, took it easy

23

168

11-Sep

Cycling from LGCH up Hwy 9

1

52

1.87

1,400

vavg=12.2, took it easier

23

169

12-Sep

Jog Mission Peak

1

05

1.08

1,600

Medium / Med. Hard pace, up to TopGate

5

170

13-Sep

Weights

0

00

0.00

171

18-Sep

Spin

0

55

0.92

Did 10 min OOS

15

172

19-Sep

Running around the Lake, Fremont

0

50

0.83

Took it easy

5

173

22-Sep

Jog Mission Peak

1

30

1.50

2,100

Medium to Medium-Hard effort

6

174

23-Sep

Running at Calico, Weights

0

32

0.53

300

Ran Riverwalk & 30 flts of stairs

3.5

175

26-Sep

Cycle to MSCC via Mission Pk

1

44

1.73

2,200

Vavg=9.3

16

176

26-Sep

Running around the Lake, Fremont

0

30

0.50

3.5

177

27-Sep

Running around the Lake, Fremont

0

30

0.50

Ran w/Sunshine

3.5

178

28-Sep

Cycle Mission Pk/Top Gate

0

58

0.97

1,600

Super dry, hot (at dawn!) big fire hazard.

5

179

30-Sep

Cycle home from Toyota

0

36

0.60

174

Super easy ride home, flat.

7

180

1-Oct

Cycle to Fremont Toyota

0

30

0.50

Super easy ride, flat.

6

181

3-Oct

Cycle to MSCC via Mission Pk

2

09

2.15

2,720

Vavg=8.6

19

182

5-Oct

Cycle Mission Peak/Hitching Post

1

05

1.08

1,800

6

183

6-Oct

Run @ Lunch, Calico, Weights

0

30

0.50

100

3

184

7-Oct

Cycling Mission Pk, Top Gate

0

55

0.92

1,600

Semi-easy ride

5

185

10-Oct

Cycling Mission Ridge

2

00

2.00

3,000

Felt difficult today, walked steepest pitches

11.6

186

14-Oct

Cycling Mission Pk, Top Gate +

1

00

1.00

1,650

Tough day again.

5.5

187

15-Oct

Jog Mission Pk, Top Gate

1

00

1.00

1,600

Took it easy, ran fireroads (except gravel).

5

188

17-Oct

Moved Furniture etc

0

00

0.00

Wore 15lb pack while working, ~3hrs.

189

19-Oct

Run the lake, Fmt

0

50

0.83

5

190

21-Oct

Jog Mission to Top Gate

1

00

1.00

1,600

Took it super easy.

5

191

22-Oct

Run the lake, Fmt

1

00

1.00

5

192

24-Oct

Run the lake, Fmt

1

00

1.00

Sped up last 1-2 mi to 8-9 min/mi pace

5

193

26-Oct

Jog Mission Pk, Top Gate

1

00

1.00

1,600

5

194

28-Oct

Jog Mission Pk, Top Gate

1

00

1.00

1,600

5

195

1-Nov

Weights

0

00

0.00

196

2-Nov

Run the lake, Fmt

1

00

1.00

5

197

3-Nov

Weights

0

00