Monday Apr 30 |
 | Bike Commute 25:00 [2] 4.88 mi (5:07 / mi) | |
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| Strength and Stretching - BW 5:00 [1] | |
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| Trail Run warm up/down 20:19 [2] 2.58 mi (7:53 / mi) | |
| shoes: Brooks Cascadia-Lighting Blue! |
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| Trail Run intervals 20:00 [4] 2.81 mi (7:06 / mi) | |
| shoes: Brooks Cascadia-Lighting Blue! |
| Two sets of: 5 x 1:00 strides, 1:00 normal. |
| Strength and Stretching - BW 5:00 [1] | |
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| RMRDs 1 [0] | |
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| Rocky Mountain Running Drills...not to be confused with the SRRDs (Secret Russian Running Drills) |
Saturday Apr 28 |
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| Event: West Point A-Meet
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| Event: Backyard Challenge XVIII Adventure Race
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| Adventure Race race (Sprint) 2:58:51 [4] 19.74 mi (9:03 / mi) | |
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| Sprint distance Backyard Challenge Adventure race in Monument. Joined up with Maiya's team who were one person short. We think we won by a good margin.
Run: 5.16 miles.
Bike: 6.07 miles
Trek: 2.29 miles
Bike: 6.22 miles
Total 19.74 miles
I did a flying over the handlebars, endo onto a hardpacked gravel road during the last bike section. I landed on my jaw and helmet. My front tire got sucked into a patch of mud so soft it could have been quicksand had it been deeper, which stopped the tire but not me, sending me flying. I haven't done that in a while. |
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| C • are you ok? the rest sounds li... 3 |
| Orienteering (Memory O) 23:31 [2] *** 1.8 km (13:04 / km) | |
| spiked:3/5c shoes: VJ Inegrators |
| Quick memory O exercise while picking up the control points for the Long category of the Adventure Race. |
Friday Apr 27 |
| Bike Commute 25:00 [2] 4.88 mi (5:07 / mi) | |
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Thursday Apr 26 |
| Bike Commute 25:00 [2] 4.88 mi (5:07 / mi) | |
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| Strength and Stretching - BW 5:00 [1] | |
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| Trail Run 47:31 [3] 5.09 mi (9:20 / mi) | |
| shoes: Brooks Cascadia-Lighting Blue! |
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| Strength and Stretching - BW 10:00 [1] | |
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Wednesday Apr 25 |
| Bike Commute 25:00 [2] 4.88 mi (5:07 / mi) | |
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| Strength and Stretching - BW 5:00 [1] | |
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| Note | |
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| Added 4 more pictures of me specifically here. |
| Bike, Trail Run, Bike 1:02:37 [3] 8.0 mi (7:49 / mi) | |
| shoes: Brooks Cascadia-Lighting Blue! |
| Wednesday evening group run. I ran with people faster than me at an almost tempo pace. 5:25 bike there, 51:55 run, 5:16 bike home. |
Tuesday Apr 24 |
| Strength and Stretching - BW 5:00 [1] | |
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| It's snowing!!!!!!! |
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| C • snow 3 |
| Cycling Rollers 1:29:41 [2] | |
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Monday Apr 23 |
| Bike Commute 25:00 [2] 4.88 mi (5:07 / mi) | |
| (rest day) |
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| Strength and Stretching - BW 5:00 [1] | |
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Sunday Apr 22 |
| Note | |
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| Saturday was the bad day, Sunday was much much better but still not a good day...
Routes are here.
Results are here.
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| Orienteering race 1:56:23 [5] ***** 8.1 km (14:22 / km) +290m 12:11 / km | |
| spiked:17/18c shoes: VJ Inegrators |
| A much much better run. Only made one small error but when I corrected I found the control right away! I still had no energy, speed, stamina or strength while running this course.
If I'd felt like I'd been able to run fast the whole way, or even for a little ways, I'd consider this a good race. |
| Strength and Stretching - BW 5:00 [1] | |
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Blue, Day 2 - Splits |
Saturday Apr 21 |
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| Event: HVO A-Meet
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| Trail Run warm up/down 20:00 [2] 1.8 km (11:07 / km) | |
| shoes: VJ Inegrators |
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| Orienteering race 2:27:56 [5] ***** 8.5 km (17:24 / km) +300m 14:48 / km | |
| spiked:15/17c shoes: VJ Inegrators |
| A bad run, actually one bad mistake. One of those two controls I didn't spike cost me over 20 minutes!!
I navigated to the control circle perfectly, I was even inside the control circle, but just missed seeing the control flag. So, instead of starting to search for the flag, I began to try to relocate, and relocating in Harriman is no easy feat. That was my mistake, I should have stayed put because I knew I was in the correct place. Instead I walked about and ended up right back where I started, at which point I found the marker. Aaarrrggghhhh!!!
After that I had little energy to carry me through the rest of the course. |
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Blue, Day 1 - Splits |
Friday Apr 20 |
| Strength and Stretching - BW 5:00 [1] | |
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| Ankle work in the airport, several funny glances too... |
Thursday Apr 19 |
| Bike Commute 25:00 [2] 4.88 mi (5:07 / mi) | |
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| C • Good luck! 5 |
Wednesday Apr 18 |
| Bike Commute 25:00 [2] 4.88 mi (5:07 / mi) | |
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| Trail Run 39:00 [3] 4.43 mi (8:47 / mi) | |
| shoes: Brooks Cascadia-Lighting Blue! |
| In Ute Valley before Dodgeball. |
| Dodgeball!! 40:00 [2] | |
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| Lost both matches. |
Tuesday Apr 17 |
| Strength and Stretching - BW 5:00 [1] | |
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| Cycling Rollers 44:45 [3] | |
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| Bike Commute 20:00 [2] 4.0 mi (4:59 / mi) | |
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Monday Apr 16 |
| Bike Commute 25:00 [2] 4.88 mi (5:07 / mi) | |
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| Strength and Stretching - BW 5:00 [1] | |
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| Trail Run warm up/down 21:08 [2] 2.68 mi (7:53 / mi) | |
| shoes: Brooks Cascadia-Lighting Blue! |
| Warm up and cool down for intervals. |
| Trail Run intervals 26:30 [5] 3.71 mi (7:08 / mi) | |
| shoes: Brooks Cascadia-Lighting Blue! |
| 1 set of 10 - 30 seconds on, 30 second off, 1 set of 8 - 30 seconds on, 30 seconds off, and 1 set of 10 - 30 seconds on, 30 seconds off. 3:00 rest between sets. |
| Trail Run intervals 6:00 [0] 0 mi ( / mi) | |
| shoes: Brooks Cascadia-Lighting Blue! |
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| Note | |
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| I seem to be slowing down these past two weeks. What did I do wrong...? |
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| C • training 2 |
| Bike Commute 25:00 [2] 4.88 mi (5:07 / mi) | |
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Sunday Apr 15 |
| Strength and Stretching - BW 5:00 [1] | |
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| Trail Run 42:09 [3] 4.73 mi (8:54 / mi) | |
| shoes: Brooks Cascadia-Lighting Blue! |
| Ouch, it's definitely called a recovery run for a very good reason... |
| Bike Commute 25:00 [2] 4.88 mi (5:07 / mi) | |
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Saturday Apr 14 |
| Orienteering race 57:18 [5] *** 6.45 km (8:53 / km) | |
| spiked:14/15c shoes: VJ Inegrators |
| At Fox Run park. I rolled my ankle a bit which is still not 100% healthy... |
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| C • Ankles... 2 |
| Note | |
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| Results are here.
Pictures are here. |
Friday Apr 13 |
| Strength and Stretching - BW 5:00 [1] | |
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Thursday Apr 12 |
| Bike Commute 25:00 [2] 4.88 mi (5:07 / mi) | |
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| Strength and Stretching - BW 5:00 [1] | |
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Wednesday Apr 11 |
| Trail Run 30:57 [3] 3.58 mi (8:38 / mi) | |
| shoes: Brooks Cascadia-Lighting Blue! |
| In Ute Valley before Dodgeball with several of my team mates. |
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| C • Dodgeball 3 |
| Dodgeball!! 25:00 [2] | |
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| 1st match, lost 5 games to 2. |
| Dodgeball!! 25:00 [2] | |
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| Match 2, lost again 4-3, but we played much better this time... |
Tuesday Apr 10 |
| Strength and Stretching - BW 5:00 [1] | |
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Monday Apr 9 |
| Bike Commute 25:00 [2] 4.88 mi (5:07 / mi) | |
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| C • carpool 2 |
| Trail Run warm up/down 20:18 [2] 2.51 mi (8:06 / mi) | |
| shoes: Brooks Cascadia-Lighting Blue! |
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| Trail Run intervals 25:00 [5] 3.87 mi (6:27 / mi) | |
| shoes: Brooks Cascadia-Lighting Blue! |
| 5x5:00 with 3:00 rest. |
| Trail Run intervals 12:00 [0] 0 mi ( / mi) | |
| shoes: Brooks Cascadia-Lighting Blue! |
| Rest... |
| Strength and Stretching - BW 5:00 [1] | |
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Sunday Apr 8 |
| Bike Commute 25:00 [2] 4.88 mi (5:07 / mi) | |
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| Road Ride 10:00 [2] 2.0 mi (4:59 / mi) | |
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| To the Grocery store with my bike trailer in tow. |
Saturday Apr 7 |
| Bike Commute 25:00 [2] 4.88 mi (5:07 / mi) | |
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| Trail Run 47:15 [3] 6.11 mi (7:43 / mi) | |
| shoes: Brooks Cascadia-Lighting Blue! |
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Friday Apr 6 |
| Bike Commute 25:00 [2] 4.88 mi (5:07 / mi) | |
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| Cycling Rollers 1:31:43 [2] | |
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| C • oof... 3 |
Thursday Apr 5 |
| Bike Commute 25:00 [2] 4.88 mi (5:07 / mi) | |
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| Trail Run 30:52 [3] 3.66 mi (8:25 / mi) | |
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| Strength and Stretching - BW 5:00 [1] | |
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Wednesday Apr 4 |
| Bike Commute 25:00 [2] 4.88 mi (5:07 / mi) | |
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| Strength and Stretching - BW 5:00 [1] | |
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| Bike Commute 25:00 [2] 4.88 mi (5:07 / mi) | |
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| After a 2 hour nap it's back to work for me!! |
Tuesday Apr 3 |
| Bike Commute 25:00 [2] 4.88 mi (5:07 / mi) | |
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| Note | |
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| Maps from this weekends' training event are posted here. |
| Cycling Rollers 49:28 [2] | |
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| Strength and Stretching - BW 5:00 [1] | |
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Monday Apr 2 |
| Trail Run warm up/down 22:05 [2] 2.8 mi (7:53 / mi) | |
| shoes: Brooks Cascadia-Lighting Blue! |
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| Trail Run intervals 22:30 [5] 3.28 mi (6:51 / mi) | |
| shoes: Brooks Cascadia-Lighting Blue! |
| 3 sets of: 8 times 30 seconds on / 30 seconds off with 2:30 rest between sets. Tried to go for ten reps, but ended up at 8 again. |
| Trail Run intervals 5:00 [0] 0 mi ( / mi) | |
| shoes: Brooks Cascadia-Lighting Blue! |
| Rest between sets. |
| Strength and Stretching - BW 5:00 [1] | |
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| I've been slacking off with my stretching and definitely felt it today... |
| Bike Commute 25:00 [2] 4.88 mi (5:07 / mi) | |
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| To work again... |
| Note | |
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| Checked up on the last time I ran this workout: Ran :17/mile faster than last time. Ahhh good, progress. |
Sunday Apr 1 |
| Note | |
| (rest day) |
| If I intend to run intervals tomorrow, I'll need a rest from the hard runs yesterday... |