Wednesday Feb 28 |
 | Bike Commute 30:00 [2] 4.88 mi (6:08 / mi) | |
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| Our office had a B&E!!! |
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| C • what does B&E mean? 7 |
| Trail Run warm up/down 27:11 [2] 3.33 mi (8:09 / mi) | |
| shoes: Brooks Cascadia-Lighting Blue! |
| Warm up and Cool Down for Intervals. |
| Trail Run intervals 14:15 [4] 2.05 mi (6:56 / mi) | |
| shoes: Brooks Cascadia-Lighting Blue! |
| Ran three sets of : 10 times 15 seconds on, and 15 seconds off, with 3 minutes of rest between each set. So each set had 10x15secs. on and 9x15 secs. off. Time and distance above are for total time and distance.
Also, I ran these in a raging blizzard through inches of snow. Good thing I have a pair of clear glasses. |
| Trail Run intervals 6:00 [1] 0 mi ( / mi) | |
| shoes: Brooks Cascadia-Lighting Blue! |
| Rest between sets of intervals. |
Tuesday Feb 27 |
| Bike Commute 30:00 [2] 4.88 mi (6:08 / mi) | |
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| Strength and Stretching - BW 5:00 [1] | |
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| Trail Run 34:09 [2] 3.62 mi (9:26 / mi) | |
| shoes: Brooks Cascadia-Lighting Blue! |
| In the Garden under a very bright moon! |
| Bike Commute 30:00 [2] 4.88 mi (6:08 / mi) | |
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| Back to work again. |
Monday Feb 26 |
| Bike Commute 30:00 [2] 4.88 mi (6:08 / mi) | |
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| Note | |
| (rest day) |
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| Strength and Stretching - BW 5:00 [1] | |
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Sunday Feb 25 |
| Telemark Skiing 5:30:00 [4] | |
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| Awesome day at A-Basin. While it was sunny and warmish on the Front Range, it was snowing furiously in the mountains making for a cold but awesome day.
I also felt like I had a breakthrough in my Tele skills. Blacks no longer seem so steep, and I am able to descend them with some style. Plus, moguls no longer seem so daunting as I can switch from one turn to the next much easier and efficiently. I'm happy!! |
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| C • You'll be triggering avalanche... 2 |
Saturday Feb 24 |
| Orienteering (Ski O!!) 1:30:45 [4] ** 10.5 km (8:39 / km) | |
| spiked:12/13c |
| Ski Orienteering meet (Score O style) at Snow Mountain Ranch! I'm not a great skate skier but I still found all but two controls, and I crashed, and I took off my skiis and ran it in for the last 100 meters... A fun day!
Distance is approximate...(and slow too! for skis) |
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| C • Ski-O 4 |
| Note | |
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| Results are posted here:
http://www.rmoc.org/index.php?option=com_content&t...
I won!!! |
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| C • Won? 2 |
| Swimming (Aqua jogging) 23:22 [2] | |
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Friday Feb 23 |
| Bike Commute 30:00 [2] 4.88 mi (6:08 / mi) | |
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| Strength and Stretching - BW 5:00 [1] | |
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| Trail Run 45:08 [3] 6.1 mi (7:24 / mi) | |
| shoes: Brooks Cascadia-Lighting Blue! |
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Thursday Feb 22 |
| Bike Commute 30:00 [2] 4.88 mi (6:08 / mi) | |
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| Strength and Stretching - BW 5:00 [1] | |
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| Cycling Rollers 47:50 [2] | |
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| Felt good to loosen up my legs after yesterday... |
Wednesday Feb 21 |
| Bike Commute 30:00 [2] 4.88 mi (6:08 / mi) | |
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| Strength and Stretching - BW 5:00 [1] | |
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| Trail Run warm up/down 25:54 [2] 2.71 mi (9:32 / mi) | |
| shoes: Brooks Cascadia-Lighting Blue! |
| Warm up and Cool Down for Intervals. |
| Trail Run intervals 24:00 [5] 3.71 mi (6:27 / mi) | |
| shoes: Brooks Cascadia-Lighting Blue! |
| 8 x 3:00 Intervals.
Felt like I was moving fairly well, but apparently not as fast as I thought or hoped to... |
| Trail Run intervals 12:00 [1] 0 mi ( / mi) | |
| shoes: Brooks Cascadia-Lighting Blue! |
| 90 seconds rest between Intervals. |
| Bike Commute 30:00 [2] 4.88 mi (6:08 / mi) | |
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| Back to work yet again...! |
Tuesday Feb 20 |
| Bike Commute 30:00 [2] 4.88 mi (6:08 / mi) | |
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| C • wondering... 3 |
| Trail Run 38:54 [3] 5.01 mi (7:45 / mi) | |
| shoes: Brooks Cascadia-Lighting Blue! |
| Ahhh, the power of daylight as a motivator. Ran right at sunset under a Chesire Cat Moon, my favorite.
I also noticed a reason why my achiles becomes inflamed. When I run using my full stride, eg. a race or intervals, at a slower pace, I seem to aggravate my achiles.
Anyone know, biomechanically, why this is, or is it a matter of my achiles not being strong enough to handle my full stride at a slower cadence. With race or interval pace there's no problem... |
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| C • this would be a pure guess on ... 3 |
| Bike Commute 30:00 [2] 4.88 mi (6:08 / mi) | |
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| Figured two trips to the office on my bike would qualify for the 45 mins of spinning Sandra's schedule calls for... |
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| C • intervals today 2 |
| Strength and Stretching - BW 5:00 [1] | |
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Monday Feb 19 |
| Note | |
| (rest day) |
| I felt it deep in my bones that I needed a rest day... |
Sunday Feb 18 |
| Bike Commute 30:00 [2] 4.88 mi (6:08 / mi) | |
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| Trail Run 51:37 [3] 6.11 mi (8:26 / mi) | |
| shoes: Brooks Cascadia-Lighting Blue! |
| In Palmer Park on a beautiful day...! |
| Bike Commute 20:00 [2] 3.93 mi (5:05 / mi) | |
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| A monumentous event took place tonight! I had to change the batteries in my rear bike bliky! I've had it for almost 5 years...ahh the power of LEDs. |
Saturday Feb 17 |
| Road Ride 1:40:07 [3] 18.61 mi (5:23 / mi) | |
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| 1.5 loops in the Garden. |
Friday Feb 16 |
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| Event: Vancouver Sprint-O Training Camp 2007
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| Bike Commute 30:00 [2] 4.88 mi (6:08 / mi) | |
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| Trail Run 49:57 [3] 6.15 mi (8:07 / mi) | |
| shoes: Brooks Cascadia-Lighting Blue! |
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Thursday Feb 15 |
| Trail Run warm up/down 22:56 [2] 2.41 mi (9:31 / mi) | |
| shoes: Brooks Cascadia-Lighting Blue! |
| Warm up and Cool down to and from The Hill. |
| Trail Run hills 25:31 [5] 3.72 km (6:52 / km) | |
| shoes: Brooks Cascadia-Lighting Blue! |
| Six interval repeats on The Hill. Recovery was jogging back down The Hill and is included in the total time.
Splits were: 1:42 1:46 1:44 1:45 1:52 1:48.
I had a hard time with the fifth one and even though I didn't want to do the sixth, at least it was faster than the previous one.
The Hill is about 340 meters long and about 100 feet of climb... |
Wednesday Feb 14 |
| Strength and Stretching - BW 10:00 [1] | |
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| Note | |
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| Got a new pair of trail running shoes today and have entered them into my log in an effort to track the mileage on these shoes... |
Tuesday Feb 13 |
| Bike Commute 30:00 [2] 4.88 mi (6:08 / mi) | |
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| Brrr... Winter is back! |
| Strength and Stretching - BW 10:00 [1] | |
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| Cycling Rollers 1:05:37 [2] | |
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Monday Feb 12 |
| Bike Commute 30:00 [2] 4.88 mi (6:08 / mi) | |
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| Strength and Stretching - BW 5:00 [1] | |
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| Trail Run long 1:28:43 [3] 9.16 mi (9:40 / mi) | |
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| On the Santa Fe trail through most of the Academy. |
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| C • pretty mucky along that trail ... 3 |
Sunday Feb 11 |
| Mtn. Bike Ride 1:28:07 [2] 15.94 mi (5:31 / mi) | |
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| Found the biggest, tackiest, muckiest mudhole in Colorado along the Front Range Trail, North of my house... |
Saturday Feb 10 |
| Road Ride 2:11:44 [3] 19.43 mi (6:47 / mi) | |
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| Rode with Iona for part of her training today. We rode up and down Lookout Mountain. |
| Swimming 20:15 [2] | |
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| More like flailing... Tried 5 mins. of aquajogging with a float belt, but didn't feel like it was doing anything... Then did about 10 mins. of regular swimming, and finally did 5 mins. of unassisted aquajogging, a much more satisfying workout...! |
Friday Feb 9 |
| Bike Commute 30:00 [2] 4.88 mi (6:08 / mi) | |
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| Trail Run warm up/down 10:50 [1] 1.26 mi (8:36 / mi) | |
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| Trail Run tempo 16:14 [4] 2.34 mi (6:56 / mi) | |
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| Short tempo-ish run. Still feeling the intervals from Wednesday. |
Thursday Feb 8 |
| Bike Commute 30:00 [2] 4.88 mi (6:08 / mi) | |
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| Totally foggy this morning, visibility was less than a city block! (less than .1 mile) |
| Strength and Stretching - BW 5:00 [1] | |
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| Trail Run 31:14 [2] 3.5 mi (8:55 / mi) | |
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| Didn't want to do this 'cause I felt like crap. Felt like crap when I started out. Felt quite a bit better by the end of it... I guess that's why it's called a recovery run. |
Wednesday Feb 7 |
| Bike Commute 30:00 [2] 4.88 mi (6:08 / mi) | |
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| Strength and Stretching - BW 10:00 [1] | |
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| Trail Run warm up/down 21:19 [2] 2.42 mi (8:47 / mi) | |
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| Warm Up/Cool Down for Intervals |
| Trail Run intervals 20:00 [4] 3.2 mi (6:14 / mi) | |
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| 4 x 5:00 intervals. First three felt great, the fourth one I definitely slowed down... |
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| C • Yay!!!
These will make you ST... 2 |
| Trail Run 10:00 [1] 0 mi ( / mi) | |
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| Rest between Intervals. |
| Note | |
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| Good, good. The last time I did this workout I ran at a 6:32 pace... Even though I felt more tired this time I still improved. |
Tuesday Feb 6 |
| Bike Commute 30:00 [2] 5.5 mi (5:26 / mi) | |
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| I finally decided to measure this distance and it's a bit less than I thought... oh well.
This later became: to work, then home from David's new house... |
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| C • did you use GPS? 3 |
| Strength and Stretching - BW 5:00 [1] | |
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| Bike Commute 25:00 [2] 3.93 mi (6:21 / mi) | |
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Monday Feb 5 |
| Bike Commute 30:00 [2] 4.88 mi (6:08 / mi) | |
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| Trail Run 30:17 [3] 2.91 mi (10:24 / mi) | |
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| BAD DAY!!!!! What was supposed to be an intervals workout became a fight against exhaustion, I'm blaming the winter cold, ice and mud. I'm also going to switch up my routine and try something different.
Sandra: I'm going to move these intervals to Wednesday, the tempo run to Friday and the Trail Run to Monday. It's wierd, I had no trouble doing intervals on Mondays in the Summer, but now it's just not working so I think a long easy trail run to start the week might work better. Let me know what you think! |
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| C • Spending entire weekend either... 3 |
Sunday Feb 4 |
| Backcountry Snowsports (Ski Touring) 2:00:00 [2] | |
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| Up the valley past Montezuma with Iona. |
Saturday Feb 3 |
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| Event: US Ski-Orienteering Champs
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| X Country Skiing (Skate Skiing) 1:30:00 [3] 18 km (5:00 / km) | |
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| At the Frisco Nordic Center. |
Friday Feb 2 |
| Strength and Stretching - BW 5:00 [1] | |
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| Trail Run 51:07 [3] 4.57 mi (11:11 / mi) | |
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| Ute Valley, very snowy and extremely icy, almsot every other random step was slippery. I need a pair of IceBugs, or maybe just some YakTraks... |
Thursday Feb 1 |
| Strength and Stretching - BW 10:00 [1] | |
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| It's amazing how much stronger and more stable my Left leg is compared to my Right. I suppose in my history of injuries my Right leg has spent more time injured than my Left... |
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| C • we'll have to remember that wh... 3 |
| Trail Run 50:33 [3] 6.26 mi (8:04 / mi) | |
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| Lunch time run from the office into Bear Creek Park. I ran a loop that went up The Hill and back to the office. |