Training Archive: DARTvg

Road Biking 1:20:00 [2] 17.0 mi (4:42 / mi) +328ft 4:37 / mi

Commute to work, really tired. Woke up too late to connect with Ruaraidh posse. Perhaps later next week.

Weight Training 50:00 [4]

Cross fit, supersets of plyos and core in teh pain cave

Road Biking 2:30:00 [3] 41.0 mi (3:40 / mi) +656ft 3:36 / mi

Commute home around teh north end of the lake, BG to mary moore, west lake samamish...beat.

Weight Training 1:00:00 [3]

Core core and more core. Bosu was my middle name.

Running 1:04:00 [3] 8.0 mi (8:00 / mi) +98ft 7:54 / mi

Waterfront to Magnolia bridge and back

Road Biking 35:00 [3] 11.0 mi (3:11 / mi) +98ft 3:09 / mi

to marymoore for a soccer game

Soccer 1:00:00 [4]

1.5 hour game with lots of subs...took it very easy

Road Biking 1:04:00 [3] 17.0 mi (3:46 / mi) +328ft 3:42 / mi

Issaquah to downtown, estimating mileage and climb. Need to get an odomoter on my road bike and run an altitude log.

C • Issaquah 10

Weight Training 1:15:00 [3]

One hour of power and 15 minutes of stretching. Lots of legs.
Squats super setted with box jumps x 3
leg extensions
Dumbell Bench supersetted with 10 clap push ups x 3
Weighted step ups
Rear delts
leg lifts in roman chair
Hamstring curls
some weird combo for core/back/biceps and lats (like a seated row but standing in squat position and pulling 135lbs to your belly.?.?)
Straight legged pull ups
Triceps
Full weighted sit ups
Tri extension leg lifts

Road Biking 1:00:00 [3] 17.0 mi (3:32 / mi) +328ft 3:28 / mi

Seemed easier riding home, maybe I had the wind? But my legs were fried from squats, hammy curls and step ups.

Trail Running 2:00:00 [3] 5 km (24:00 / km) +656ft 20:00 / km

Guessed on time and elevation. We did the first Trioba trekking loop backwards. Spent some time sight seeing at 9 and someone had already grabbed 5 without us knowing..

Kayaking 1:15:00 [3] 7.0 mi (10:43 / mi)

Rafted the N. Fork of the Sky....trioba route.

Event: TRIOBA Wild Sky Sprint Adventure Race presented by Outdoor Adventure Center