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Training Log Archive: FunRun

In the 7 days ending May 20, 2013:

activity	#	time	miles		km		+m
Road Riding	4	3:29:10	60.02	(17.2/h)	96.6	(27.7/h)	466
Hiking	1	2:30:00	4.35	(1.7/h)	7.0	(2.8/h)
MTB Urban	3	2:14:08	32.19	(14.4/h)	51.8	(23.2/h)	277
Trail/Off-road Running	1	1:10:00
Other	1	1:00:00
Core / Weights	1	20:00
Total	8	10:43:18	96.56		155.4		743

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Monday May 20, 2013 #

Hiking (orienteering) 2:30:00 [2] 7.0 km (2.8 kph)
shoes: Saucony Kinvara TRs (Grey)

Run / hike / walk orienteering at Puslich with Kevin. Only one spot gave us real trouble where we took multiple approaches to get to the "right" spot ( no ribbons out today to confirm), a high contour area where we drifted off a bit. Focused on paths that kept the landscape easy to read, and worried less about efficiency.

MTB Urban ( commute) 22:58 [3] 8.5 km (22.2 kph)
shoes: Diadora XTrail 2 C

Ride to the Hydrocut, up hill, into the wind, with a heavy pack... lol, ok it wasn't that hard :-)

Other (trail maintenance) 1:00:00 [3]

Cut out a fallen tree, and cut and made another rideable. We tried to move this log, Igor and I could barely slide it a few inches at a time, but that was enough to convince us it could be done! Although we kept seeing flaws and a better spot, and knew we wouldn't be happy; I think we moved it three times, there's no stopping us, lol. (Time is effort time)

MTB Urban ( commute) 17:37 [3] 8.5 km (28.9 kph)
shoes: Diadora XTrail 2 C

Return from hydro cut, really focused on tilting the toes forward which really seemed to help me focus on and time the pull/ lift. Spin is getting better slowly. probably the best time yet, but frustrated at losing almost a minute at the last stop light one block from home.

Sunday May 19, 2013 #

Trail/Off-road Running long 1:10:00 [3]
shoes: Saucony Peregrine (Burgandy/Or

Hilton Falls run with Solo. Run out on double track, and back on the single track, including a mandatory run through the waterfall. Great day to run the trails, always feel better after a trail run.

(Left my sunglasses on the car so they likely fell off in the parking lot or road when we drove off; seemed ironic because we had already had had to ran back to pick up Solo's sunglasses after they were forgotten after burpees)

C • How were the bugs? 2

Core / Weights 20:00 [3]
shoes: Saucony Peregrine (Burgandy/Or

100 Burpees. Why did I pick that number? [Really feeling these today, fortunately will balance that out with sawing logs at the HydroCut]

Saturday May 18, 2013 #

Event: Adventure Rage 24 hour AR

MTB Urban (Commute) 1:00:00 [3] 21.0 km (21.0 kph) +176m
shoes: Diadora XTrail 2 C

8 AM

Note

It would appear glue patches done on the road likely won't hold (especially at 120psi). I wonder if I should even be patching road tires at all?

(I've ridden patched tubes just fine, but perhaps it was luck; the store reps explanation of it not working so well due to stretching rubber doesn't make sense due to the tight confines of a 23C tire; but his comments about the lack of drying time, despite my lounging in the sun in the grass for a few minutes, seemed more relevant.)

10 PM

Note

Slowly picking away at catching up on AP logs... so many great adventures going on!

Friday May 17, 2013 #

Road Riding (Commute) 13:18 [3] 6.9 km (31.1 kph) +40m
shoes: Diadora XTrail 2 C

Can't count it as a best time, as I stopped it at one of the lights... and I pinch flatted on the way there (I noticed the tire a bit low before rushing out, ie not rock hard, but it was really the chunk of concrete in the bike lane that I didn't notice that did me in :-/ )

Road Riding (Commute) 50:00 [3] 22.5 km (27.0 kph)
shoes: Diadora XTrail 2 C

Ride home from work and out for the evening. The cool night air felt so nice on the late night ride home, so relaxing and enlivening. (Guestimated time)

Thursday May 16, 2013 #

Road Riding (Commute) 20:00 [3] 8.4 km (25.2 kph) +47m
shoes: Diadora XTrail 2 C

Errands and trip to work. Bike lanes and good paving disappear and reappear frequently...

Road Riding (Commute) 14:48 [3] 6.9 km (28.0 kph) +60m
shoes: Diadora XTrail 2 C

Wednesday May 15, 2013 #

9 AM

Road Riding (Commute) 14:02 [3] 6.9 km (29.5 kph) +41m
shoes: Diadora XTrail 2 C

Oh, nice time to work! I think I only ran one light :-P [safely]

6 PM

Road Riding warm up/down (Commute) 13:34 [3] 6.9 km (30.5 kph) +60m
shoes: Diadora XTrail 2 C

Bam! Fastest ride home (elapsed time). Ironically, I was intending this to be warm-up pace for the intervals that would follow after I dropped off my knapsack.

Road Riding warm up/down 6:31 [3] 2.9 km (26.7 kph) +18m
shoes: Diadora XTrail 2 C

Rest of warm-up after dropping off stuff, getting out of the city

Road Riding intervals 1:00:42 [4] 28.7 km (28.4 kph) +153m
shoes: Diadora XTrail 2 C

Out and back, 6x6min intervals w/ 2min rest, then 10 minutes sprints. [Out seemed largely uphill and into the wind, a slog, which made the return feel so, fast...12kph difference in average speed, lol]

Road Riding warm up/down 16:15 [3] 6.5 km (24.0 kph) +47m
shoes: Diadora XTrail 2 C

Total riding tonight 1:37:03 and 45kms+278m / 27.8 kph

Tuesday May 14, 2013 #

MTB Urban (Commute) 13:08 [4] 6.9 km (31.5 kph) +41m
shoes: Diadora XTrail 2 C

Commute to work. Elapsed time 15:07, ride time 13:08. Almost broke 15 minutes :-D

Previously I logged elapsed time, I just stuck in ride time to see the speed. I've always been torn about this, hardcore runners often record run time not elapsed time, stopping their watch at every intersection.

But to me, that time stopped is a break and is recovery allowing you to run faster or at a higher exertion level than if you ran straight without stopping. It never seemed representative of what you could do. I can push hard between stop lights, which is fun, but it's a lot different to try and maintain that pace if I don't get to stop.

In this case, I do indeed ride a faster pace than the slower elapsed time indicates but it doesn't change how fast I can get to work, lol.

C • Logged Time 9

MTB Urban ( commute) 20:25 [3] 6.9 km (20.3 kph) +60m
shoes: Diadora XTrail 2 C

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