Friday Mar 31 |
 | Road Running 1:03:17 [3]9.0 mi (7:01 / mi) | |
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| Fantastic day for a run. The sun is out and it's warming up! I had a nice long run over th locks to Discovery park and did a loop on the trails over there. It was pretty muddy in spots. Felt pretty good although my nose is still running quite a bit. I'm wondering if I have some allergies kicking in. |
| Rock Climbing (bouldering) 1:30:00 [2] | |
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| Went to the gym and did some bouldering tonight. It didn't go well at all. I think I was pretty tired from my long run earlier. Oh well, hopefully I can make it back in the gym on Sun and climb a little better. |
Tuesday Mar 28 |
| Road Running intervals (Track) 1:00:00 [4]7.0 mi (8:34 / mi) | |
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| Did some track intervals today:
4mi trail run warmup.
4x 100m warmup strides on track
Workout: 200x400x600x400x200 with equal distance jog recovery at ~2mi race pace.
Easy 1.5mi cooldown
Felt pretty good today. Last week was a little weak on training, so I could use some consistancy to feel better in my workouts. |
Monday Mar 27 |
| Road Running 24:36 [3]3.5 mi (7:01 / mi) | |
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| Easy run after work. Great day out there. Bring on spring! |
Sunday Mar 26 |
| Road Running 46:40 [3]6.5 mi (7:11 / mi) | |
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| Easy run today. Ran across the locks and over to Discovery park and did a loop on the trails. Nice and sunny out today. |
Saturday Mar 25 |
| Snow Skiing 6:00:00 [2] | |
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| Went up to Crystal Mt. for some skiing today. Snow was actually real good up on top, but the warming earlier in the week made the lower mt and sun-soaked areas a little crusty/icy. The conditions were better than I thought they would be though. |
Thursday Mar 23 |
| Note | |
| (sick) (rest day) |
| Still Sick today, but I feel better. Should be able to go for a run tomorrow, hopefully. |
Wednesday Mar 22 |
| Note | |
| (sick) (rest day) |
| Woke up Sick this morning. Rest Day. |
Tuesday Mar 21 |
| Road Running (Trail/road) 45:00 [3]6.5 mi (6:55 / mi) | |
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| Did a trail run with Skilz tonight. Got some fartlek work in the middle of the run 6x roughly 1:00on x 1:00off. Felt a little tired tonight, but not too bad. It was raining out. |
| Rock Climbing (Indoor) 1:30:00 [2] | |
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| Did some bouldering and a couple top-rope climbs tonight after my run. I was really tired and didn't climb too well. |
Sunday Mar 19 |
| Rock Climbing (Indoor) 2:00:00 [2] | |
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| Did some bouldering in the gym this afternoon. I felt pretty good today and I climbed pretty well. I was able to climb a few V-2's that I have been working on and I climbed several V-1's. |
Saturday Mar 18 |
| Orienteering race 1:09:28 [5]*** 8 km (8:41 / km) +195m 7:44 / km | |
| 22c |
| Ultimate #1 at Pt. Defiance Park today. I did ok today. Made major mistakes on control 3 and 14 and made a few other route decision errors that cost me some time. I went out too hard, so I was paying for it in the middle of the run, but I felt like I finished fairly strong. It was a really nice course, but maybe could have been a bit more challenging on control placement. |
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COC Ultimate #1 Course 3 - Splits |
Friday Mar 17 |
| Snow Skiing 5:00:00 [3] | |
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| Happy St. Paddy's Day! Headed up to Crystal Mt. for some fantastic skiing today. I was making fresh turns all morning long on the High Campbell. It was a nice day, I think I might even have some 'coon eyes after being in the sun today! |
Thursday Mar 16 |
| Road Running 38:09 [2]4.5 mi (8:28 / mi) +100m 4:56 / km | |
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| Ran on a new trail tonight. Wasn't very good. There was alot of off-camber mud, so it was hard to run for a bit (It will be good this summer though). I smacked my knee on a steel post sticking out of a concrete wall that was hidden by a shrub, so that didn't feel too good. Other than that is was a nice evening for a recovery run. |
Tuesday Mar 14 |
| Road Running (Track Intervals) 1:00:00 [5]8.0 mi (7:30 / mi) | |
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| Warmup: 16:00 easy, 6x100m strides on straights jog the curves.
Interval workout: 3 sets of (400m at 1600m race pace x 200m jog x 200m finish kick) with ~7:00 set recovery.
Splits: Set1- 400: 69 200rec: 61 200kick: 31
Set2- 400: 69 200rec: 63 200kick: 32
Set3- 400: 68 200rec: 63 200kick: 33
Cooldown: 15:00easy
First speed workout of the year. Felt pretty good considering. It was nice to get back on the track and put the hammer down a bit. Hopefully can get that 400 down to 58-59 and 200 kick down to 28-29 later this year. |
| Rock Climbing (Indoor) 1:30:00 [2] | |
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| Went to the gym after my workout for some climbing. Only did a few routes tonight. Spent some time trying to get a dyno on one of the routes. |
Sunday Mar 12 |
| Road Running race 19:13 [5]3.4 mi (5:39 / mi) vdot: 58.3 | |
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| St. Paddy's Day race:
67th place male
18th place in age group
19:13 for 3.4mi
1mi split: 5:38
2mi split: 11:36
Felt ok racing today. I took it easy out of the start and I felt good at the finish as a result. Weather was superb for racing. A bit cold for warmup, but not bad. |
Saturday Mar 11 |
| Rock Climbing (Indoor/Bouldering) 2:00:00 [2] | |
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| Did some bouldering this afternoon. Felt pretty good today, but a little weak. I climbed mostly V-1s with a few V-2s thrown in. I want to get back in the gym and nail some of the routes that I messed up. |
Friday Mar 10 |
| Road Running 43:10 [4]6.5 mi (6:39 / mi) +100m 3:56 / km | |
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| Ran from my house tonight (in shorts). I felt pretty good tonight and I dropped the hammer for the second half of the run. Hopefully I'll feel as good for the race on Sunday. |
Wednesday Mar 8 |
| Road Running 23:12 [3]3.5 mi (6:37 / mi) | |
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| Easy run after work. Felt a bit slow, but it was cold and windy out and I'm ready to run in shorts. I'm kind of sick of winter, so bring on spring! |
Tuesday Mar 7 |
| Road Running 43:00 [4]6.5 mi (6:37 / mi) | |
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| Did a Fartlek workout today: Ran about 15:00 warmup and then 6x 1:00on/1:00off Fartlek workout with about 2.5mi cool-down. Felt pretty good today after taking the weekend off. |
| Rock Climbing (Indoor) 1:30:00 [2] | |
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| Went to the climbing gym after my run. Climbed: 5.9, 5.9, 5.10a, 5.10a, 5.10c. Not very many routes tonight, but I felt pretty good. |
Sunday Mar 5 |
| Rock Climbing (Indoor) 2:00:00 [2] | |
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| Climbed in the gym this afternoon. I warmed up on a couple of 5.9s and then climbed: 5.10a, 5.10b+, 5.10b, 5.10c, 5.10a. Felt pretty good today, but still need to work on my technique. I've been bouldering a lot lately, so my endurance is probably a little bit lacking. |
Friday Mar 3 |
| Road Running 35:00 [4]5.5 mi (6:21 / mi) +150m 3:39 / km | |
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| Ran pretty well today. It was a nice day out and that always helps. |
Thursday Mar 2 |
| Biking (Road) 35:00 [4]10.0 mi (3:29 / mi) | |
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| Rode off the ferry tonight. I forgot my headlamp, so I was lucky to follow another biker with a headlamp on the bike path. Felt pretty nice to get on the cross-bike and ride once again. It's been a couple months since my last ride. |
Wednesday Mar 1 |
| Road Running 45:00 [3]6.0 mi (7:30 / mi) +200m 4:13 / km | |
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| Run from home. I felt a bit tired on the hills today, but once I got going it went ok. I ran after going to the dentist, so half my mouth was numb. Kinda wierd feeling. |