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Training Log Archive: Wildsky

In the 7 days ending Jan 31, 2009:

	activity	#	time	miles		km		+ft
	Running	3	6:46:53	29.76	(13:40)	47.89	(8:30)	5587
	Trainer/Spin	5	4:00:00
	bike	1	2:30:00	34.5	(4:21)	55.52	(2:42)	2526
	Swim	3	1:56:31	3.11	(37:30)	5.0	(23:18)
	Mountain Bike	1	1:30:00	7.5	(12:00)	12.07	(7:27)	449
	Kayaking	1	1:05:39	6.0	(10:57)	9.66	(6:48)
	Strength Training	1	15:00
	Total	7	18:04:03	80.87		130.14		8563
averages - sleep:8.4 rhr:49 weight:177lbs

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Saturday Jan 31, 2009 #

Running (track) 30:00 [3] 3.75 mi (8:00 / mi)
shoes: Asics GT 2110

running form clinic. now i know all the terms that Eric B uses. got some great ideas. mostly track did some strides and 10sec hill repeats. Good clinic

C • Running form clinic? 2

Running (track) 30:00 [3] 3.75 mi (8:00 / mi)
shoes: Asics GT 2110

more track work after the clinic. i was hoping to get some benchmarks to establish my vdot but it was clear that my legs were still beat from mt Si. I did 2 400 and 2 800 with warm-up/down times are not meaningful.

Running (trail) 2:45:00 [3] 10.0 mi (16:30 / mi) +2051ft 13:49 / mi

nice course scouting for trioba 6-12. It is going to be a great treking section. love the terrain. easy runnable open forest, trails, roads..everything. announcement will be coming soon. lots of snow. used snowshoes for a bunch and it was great. Ran into a random couple out there.

Friday Jan 30, 2009 #

Trainer/Spin (trainer) 45:00 [2]
rhr:50 slept:8.0

tired this morning so I cut it short

Thursday Jan 29, 2009 #

Trainer/Spin (trainer) 1:00:00 [2]
ahr:109 max:122 slept:6.5

easy spin. legs still a bit tired butheld up ok

Swim 47:00 [3] 2.0 km (23:30 / km)

tried to keep it solid effort. might be some extra laps in there. elbows a bit so for the first bit.

24
23

Running (trail) 1:13:19 [3] 3.75 mi (19:33 / mi) +3232ft 10:46 / mi
ahr:129 shoes: Vasque Velocity 11/08

mt Si...worst condition i have ever seen. from mile marker 2 it was ice and slushy ice the rest of the way. Not too bad on the way up. stopped at the base of the first exposed climb. not worth it to continue up to the bench. Only redeaming quality was how nice it was there. linkn park blaring, sliver moon with venus just above , nobody there but a great view of the snow top cascades in the darkness.

Running (trail) 1:11:25 [2] 3.75 mi (19:03 / mi)
ahr:99 shoes: Vasque Velocity 11/08

It almost took me longer to come down than up. 45 minutes back to mile marker 2 and ice free trail. i was a skating ring and I let the spikes at home. this one had disaster written all over it. could barely walk down without slipping on my arse. next time I'm bringing the spikes

Wednesday Jan 28, 2009 #

Trainer/Spin (trainer) 30:00 [2]
ahr:99 max:116 rhr:50 slept:8.0 weight:178lbs

leg feel tired and couldn't get the HR up so I cut it short. Today will be an active recovery day

Swim 23:43 [3] 1.0 km (23:43 / km)

still tired so I cut it short as well.

Mountain Bike (mountain) 1:30:00 [3] 7.5 mi (12:00 / mi) +449ft 11:21 / mi
ahr:121 max:156

Good solid effort at the worm. 4th weds in a row that the weather and trails were perfect. large turnout - 10 of us.

Come out and join us next weds.

Tuesday Jan 27, 2009 #

Trainer/Spin (trainer) 1:00:00 [2]
ahr:105 max:124 rhr:47 slept:9.0 weight:176lbs

super easy spin. felt tired and wanted to save the legs for tonight

Swim 45:48 [3] 2.0 km (22:54 / km)

Felt real good. pulled hard and was focused for the first half. i wore my watch to monitor my laps and times. second half wasn't as focus as i started to drift thinking about trioba. 3 land managers called me today and we are getting close to an announcement.

splits
22:00
23:48 there might be an extra lap in here

This is meters not yards. Added the extra laps to make up for the meters vs yards difference

Running (road) 37:09 [3] 4.76 mi (7:48 / mi) +305ft 7:22 / mi
ahr:132 max:152 shoes: Asics GT 2110

run around the block while Mathew was in scout. Nice focused run. Counted my strides and was between 175 and 178.

Bruise in my leg is migrating to my right foot. Talked with hammer and they recommended stopping the supplements as there could be some effects on the coumadin.

I intended to run hard tonight and to some tests to determine my training intensity but because of my leg i decided to hold off until saturday when I will be attending a running clinic

Monday Jan 26, 2009 #

Trainer/Spin intervals (spin class) 45:00 [4]
ahr:143 max:158 rhr:47 slept:8.5

great class. record turnout 17. worked hard and started using lessons learned from other classes.

Kayaking (sea kayak) 1:05:39 [3] 6.0 mi (10:57 / mi)
ahr:106 max:119

nice evening out and back to the head of Wollochet. Felt real good and enjoyed the paddle. Was focused on the way out but lost it quite a few time on the way back.
splits
32:15 AHR108
33:24 AHR104

Strength Training 15:00 [3]

After spin class i worked on single leg strengthing and I don't have it at all. Long road ahead

Sunday Jan 25, 2009 #

bike long (road) 2:30:00 [2] 34.5 mi (4:21 / mi) +2526ft 4:04 / mi
ahr:127 max:152 rhr:53 slept:10.5 shoes: Armadillo

real easy spin. body real tired. I have to keep reminding myself that I am 1.5 months behind and it ok to be tired, let my mind wander and just enjoy the ride. Nice and brisk few cars. Loads of sleep and RHr up. Thinking that I might be catching the wifes cold

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