10 min easy w/u; then 30 minutes of plyometrics/body weight strength training exercises, then ran 25 minutes of intervals, accelerating up the short, steep hills...5 min c/d. Felt good to get my heart rate up high again, and definitely helped clear out my sinuses...an added bonus.

Great swim with my friend Steph in Corvallis. This was my first major workout since being under the weather for a week. Practiced technique a lot, tried to focus on body rotation, which must have been working...even though I was still congested from my cold, my lungs felt good and I never felt like I was working too hard. Yummy dinner at Nearly Normal's afterwards!

Very slow run to remind my legs that they can still move after severeal days off. Even though I still felt sick, I couldn't help but get out on a rare sunny day. The run felt remarkably well- I didn't cough much, but got a little tired towards the end. I like to think the fresh air helped my lungs...if nothing else, it helped my spirit.

Whew! What a workout. Moderate warm up with pull intervals. 30-s hill intervals, 20-s sprints, 12 min hill climb gradual load increase 1-min stand/sit.

Felt pretty strong and motivated...It's the most focused I've felt in a long time. Good, hard workout.

Did some intervals on the spin bike at the gym...5-min w/u, 1:30-min intervals with 30 s rest...started with speed, then did some standing intervals.

Also did full body weights beforehand

3 sets of circuit R21A:
Partial co-con lunges (x14), incline DB bench (x14@22.5)ham balls x14

3 sets circuit R21B:
seated WG row (x14@50lb), step-ups w/DBs X14@10, 12, 15)