Saturday Jun 30 |
 | Road Bike 35:00 [1]5.5 mi (6:21 / mi) +0m 3:57 / km | |
| |
| With Tanya and pulling Lewis in the trailer. Was going to go up Si but still not right, feel shit really. Def. tomorrow morning. |
Friday Jun 29 |
| Note | |
| (sick) (rest day) |
| Still feeling like crap and worse now, like the flu.
May go for a jog later as I can't stand not doing anything for 2 days and I'm not even meant to be tapering. Grrrr. |
Thursday Jun 28 |
| Note | |
| (sick) (rest day) |
| Was going to cycle in but felt crap and also slept in. Think the shots I got yesterday have given me something. |
Wednesday Jun 27 |
| Road Bike (Commute) 54:00 [4]18.4 mi (2:55 / mi) +30m 1:49 / km | |
| rhr:40 slept:6.0 weight:164lbs |
| Post getting my green card shots ride into work. Lets hope I don't get sick |
| Road Bike (Commute) 1:03:00 [1]18.1 mi (3:29 / mi) +30m 2:09 / km | |
| |
| Via west lake. |
Tuesday Jun 26 |
| Mountain Bike (Commute) 30:00 [1]9.0 mi (3:19 / mi) +20m 2:03 / km | |
| rhr:42 slept:6.0 (injured) |
| Rode from Rog's house to work on old trek with flats and no helmet. Remember to pick up road bike from John in Redmond and give Rog his paddle. |
| Road run 1:04:00 [1]7.6 mi (8:25 / mi) +20m 5:11 / km | |
| shoes: Brooks Glycerin #1 |
| Slow to start then felt OK but tired really badly at 45mins. Then everything started to ache. Need some more rest. |
| Mountain Bike 30:00 [2]9.0 mi (3:19 / mi) +0m 2:04 / km | |
| |
| Work to Rog's house. |
Monday Jun 25 |
| Note | |
| rhr:42 slept:8.5 weight:162lbs (rest day) |
| Nothing for me today as a bit gingerly. May take Lewis for a hike somewhere after I take him to the hospital.
Resting HR was 60 last night which is way high for me. Freaking hungry all day and just downed a pile of sushi - yum. |
| Hike 1:00:00 [1]3.0 mi (20:00 / mi) +0m 12:26 / km | |
| |
| Carried Lewis on backpack around arboreatum while waiting for rush hour traffic to die down. Beautiful out. Shoulder giving a bit of grief. |
Sunday Jun 24 |
| |
| Event: Mountains To Sound
|
| Mountain Bike race 58:00 [5]23.0 mi (2:31 / mi) +482m 1:28 / km | |
| rhr:40 slept:5.5 weight:165lbs |
| Great tactic of leaving MTB at far end of the course meant I avoided the tunnel backup. Got through the course safely sitting nicely in the lead pack. |
| |
| C • You Rock 2 |
| Road Bike race 1:53:00 [5]43.0 mi (2:37 / mi) +300m 1:36 / km | |
| |
| Got a great bike group, pissing down though. Had a quandry as I was bursting so lost the group but only a minute or so down at the end. Came in with 2 other guys, 3rd iron in as I had to go again at TA! |
| Kayak race 2:02:00 [5]13.0 mi (9:23 / mi) +0m 5:50 / km | |
| |
| Good paddle although got passed by a few surf skis. Still reckon I had one of the fastest, if not the fastest for a sea kayak. Lake Wash was super choppy and some surf skis guys got dipped a few times. 3rd iron in. |
| Road run race 2:05:00 [5]13.1 mi (9:32 / mi) +20m 5:54 / km vdot: 34.7 | |
| shoes: Brooks Glycerin #1 |
| Legs absolutely dead from the get go but eased themselves out pretty well for about 6 miles. Had a pit stop for dodgy stomach and then again in UW, stomach was in bits for the whole run. Pace was crap but never got passed by any irons. |
| Road run race 59:00 [5]6.0 mi (9:50 / mi) +10m 6:05 / km vdot: 31.5 | |
| shoes: Brooks Glycerin #1 |
| Continuation of run, pace still naff but got in eventually. Got pssed by some guy 2 miles from finish who was blazing. He must have been a crap biker and paddler as he made up a ton of time over the run and went past me faster than if I had fresh legs.
4th Open Iron / 5th overall / 33rd in incl all teams.
Great training and I am totally spent now. |
| |
| C • Great job 4 |
Saturday Jun 23 |
| Note | |
| rhr:40 slept:7.0 weight:165lbs (rest day) |
| Rest day prior to Mountains to sound race. Hoping the shoulder stands up and I manage the run OK, not run that far this year. |
Friday Jun 22 |
| Road Bike (Commute) 38:00 [3]12.0 mi (3:09 / mi) +20m 1:57 / km | |
| rhr:40 slept:7.5 weight:165lbs (injured) |
| Loads of sleep last night and feel great today. Took it easy on the bike due to race Sun. Tailwind helped. Shoulder bugging me today. |
| Road Bike (Commute) 42:00 [1]12.0 mi (3:29 / mi) +20m 2:10 / km | |
| |
| Easy peasy ride home, collected Rog's paddle en route. |
Thursday Jun 21 |
| Note | |
| rhr:40 slept:5.5 weight:164lbs (injured) (rest day) |
| Resting up now since my legs are tired and racing on Sunday. Shoulder starting to hurt again last 2 days so resting that too. |
| Gym 45:00 [2] | |
| rhr:40 weight:165lbs (rest day) |
| Worked on shoulder with light weight and stretching exercises. 20 mins on kayak trainer with no prob, only movement to the side is the issue. |
Wednesday Jun 20 |
| Road Bike (Commute) 1:06:00 [3]22.6 mi (2:55 / mi) +50m 1:48 / km | |
| rhr:42 slept:5.5 weight:164lbs |
| Bike with Lakemont riders to Marymoor at a rate of knots then took it easy to Bothell. No leading today due to race on Sun. Taper begins tomorrow. |
| Road run 22:00 [1]2.8 mi (7:51 / mi) +20m 4:47 / km | |
| |
| Ball bagged for some reason so gave up and headed home. I suppose I should rest up for a couple of days. |
| Road Bike (Commute) 1:30:00 [3]27.0 mi (3:19 / mi) +150m 2:02 / km | |
| |
| Home via performance and East lake. Tired.
Weighed bike at 18lb. |
Tuesday Jun 19 |
| Road Bike (Commute) 1:00:00 [3]19.2 mi (3:08 / mi) +50m 1:56 / km | |
| slept:7.0 weight:164lbs |
| 1st spin on the new carbon Look. She's not a looker but climbs well. Will have to see how the average speeds play out when I get a new speedo. Don't think there is much difference. |
| Road Bike 53:00 [3]16.6 mi (3:11 / mi) +150m 1:56 / km | |
| |
| Lunch spin to Kenmore, up Juanita Dr and back round to test the Look on hills, very responsive. Distance estimate as no computer for her yet. |
| Road Bike (Commute) 1:00:00 [3]19.2 mi (3:08 / mi) +50m 1:56 / km | |
| |
| Nice ride back home but don't like the bars on new look. |
| Note | |
| |
| Bears ate trash at house last night and spread it all over the front, delayed start to morning commute! |
Monday Jun 18 |
| Mountain Bike (Commute) 40:00 [2]12.0 mi (3:19 / mi) +20m 2:04 / km | |
| |
| Dry then misty rain, very easy pace. |
| Road run 58:00 [3]8.8 mi (6:35 / mi) +30m 4:03 / km | |
| shoes: Brooks Road shoe |
| Legs felt great today after a 3 day lay off, had to try and hold back since I've got a long race on Sat but not easy. |
| Mountain Bike 40:00 [3]12.0 mi (3:19 / mi) +50m 2:03 / km | |
| |
| Back to Marymoor. |
| Note | |
| |
| Sold the Bianchi today, sad times seeing her leave on the roof of another mans car.
Flip side is a carbon look with tasty Campy Record but this one doesn't look as sexy as the old one, I suppose you can never match your 1st love..... |
Sunday Jun 17 |
| Hike 1:00:00 [1]4.5 mi (13:19 / mi) +0m 8:17 / km | |
| (rest day) |
| Easy walk with Tanya and Lewis since it was Fathers day after all. |
| Kayak 1:00:00 [3]5.5 mi (10:55 / mi) +0m 6:47 / km | |
| (rest day) |
| Lake Sammamish to test out Bill V's PWS kayak, its nice - the one Roger used for Oakridge 24hr. State park to Vasa Park and back just before it got dark. Water was mostly lovely and flat. |
Friday Jun 15 |
| Note | |
| (rest day) |
| Work outing to totally flat golf course. Had to ride the cart so absolutely zip exercise. I did drink 2 beers and down a pile of wings and nachos though. |
Thursday Jun 14 |
| Mountain Bike (Commute) 41:30 [2]12.0 mi (3:27 / mi) +20m 2:08 / km | |
| rhr:42 slept:5.5 weight:163lbs |
| MTB to work as showing road bike for sale today. |
| Road run 40:00 [2]5.5 mi (7:16 / mi) +20m 4:28 / km | |
| shoes: Brooks Road shoe |
| Knacked! |
| Mountain Bike (Commute) 40:00 [2]12.0 mi (3:19 / mi) +20m 2:04 / km | |
| |
| RIde back to Marymoor. |
| Mountain Bike 2:00:00 [4]17.0 mi (7:03 / mi) +400m 4:05 / km | |
| |
| Not really sure of the stats but once we got going climbing up Preston that was a good climb. Legs were shot going uphill tonight so although I wasn't very fast tonight, it got a 4 for effort cos it was hard going! |
Wednesday Jun 13 |
| Road Bike (Commute) 56:55 [5]21.4 mi (2:39 / mi) +50m 1:38 / km | |
| rhr:42 slept:6.0 weight:164lbs |
| Wow, what a speedy ride. part of the way with Lakemont bikers. I led off for a mile at 26+ mph then blazed into work on my own for the last 12 miles. PB time into work. |
| Racquetball 40:00 [3] | |
| rhr:42 slept:6.0 weight:162lbs |
| Tired after the morning sprint, but ended up ahead 1.5-0. |
| Road Bike (Commute) 1:10:00 [2]20.9 mi (3:21 / mi) +50m 2:04 / km | |
| |
| Easy pace ride back home although into nasty headwind all the way - grr. Felt really spent due to morning speed. |
Tuesday Jun 12 |
| Road Bike (Commute) 1:02:23 [3]19.0 mi (3:16 / mi) +50m 2:01 / km | |
| rhr:42 slept:6.0 weight:164lbs |
| West Lake today since Lewis has moved daycare I have different route on Mon/Tue/Thurs. Bit slow to get going. |
| Gym 50:00 [3] | |
| slept:6.0 weight:164lbs |
| 20 mins kayak trainer, remainder on upper body weights / sit-ups etc. |
| Road Bike (Commute) 56:00 [3]18.3 mi (3:03 / mi) +50m 1:53 / km | |
| |
| Back along West Lake as will be the norm M/T/T. Nice day. |
Monday Jun 11 |
| Kayak 2:30:00 [4]12.0 mi (12:29 / mi) +0m 7:46 / km | |
| |
| 1st paddle of the year and it was real nice. Chattam 19 from NWOC. Out to 520, across the bay and up past Laurelhurst for a few miles then back. Google earth for the distances. Arms felt great and no pain at all. Got tired at 2hrs though. |
| |
| C • that's what I'm talking about.... 2 |
| Trail Run 55:00 [1]6.0 mi (9:10 / mi) +150m 5:17 / km | |
| shoes: Montrail Continental Divide#1 |
| Cougar Mtn. Not sure of the distance, but it was not much since legs were tired. Got spooked when passed ranger and he said there was a mother and cub bear 100yrd ahead so turned around and went different direction. |
Sunday Jun 10 |
| Note | |
| (rest day) |
| Nothing except housework stuff, quite tired from yesterday. |
Saturday Jun 9 |
| Trail Run warm up/down 15:00 [1]1.0 mi (14:59 / mi) +50m 8:04 / km | |
| rhr:42 slept:7.0 weight:164lbs shoes: Montrail Continental Divide#1 |
| Warm up prior to Cougar Mtn race 7.5 miles. Stretching included. |
| Trail Run race 48:18 [5]7.5 mi (6:26 / mi) +200m 3:42 / km | |
| shoes: Montrail Continental Divide#1 |
| Change of tactic, went balls out from the start since it was a flatish race and only 7.5 miles. Managed to hold of people behind. Legs got tired after 17 mins on 1st hill. Thought tactics were shot but turned out to be the right thing to do. Overtook some guy on the down as I was flying then he passed on the ups and never saw him until the finish.
Placed 5th / 250 racers which I was well chuffed with. Only done a handful of trails this year and that was the 1st race. |
| |
| C • nicely done! 4 |
Friday Jun 8 |
| Note | |
| rhr:42 slept:6.5 weight:163lbs (rest day) |
| 1st day of rest since May 28th (11 days straight with some form of exercise). Going to do the Cougar trail race, 7.5 miles tomorrow. Gym work at lunchtime today for something to do, no leg work. |
| Road Bike 10:00 [3]3.0 mi (3:19 / mi) | |
| |
| Bike to collect my car. |
| Racquetball 50:00 [4] | |
| weight:164lbs |
| Got beat, bummer. Was going to rest but decided against it. |
Thursday Jun 7 |
| Mountain Bike (Commute) 1:30:00 [2]22.5 mi (3:59 / mi) +20m 2:29 / km | |
| rhr:42 slept:6.5 weight:163lbs |
| Rode the whole East lake trail (11 miles) and then usual route along river trail. Pissing rain all the way. Actually quite enjoyed the change of scene and took it real handy. |
| Racquetball 55:00 [4] | |
| |
| Against Bill V. Won 2-1 again with some good rallys. Tennis elbow from weights yesterday but will be good in a day or so. |
| Mountain Bike (Commute) 1:30:00 [3]22.5 mi (3:59 / mi) +20m 2:29 / km | |
| |
| Back along the East Lake Sammamish trail, dry this time! |
Wednesday Jun 6 |
| Gym 45:00 [3] | |
| slept:6.0 weight:163lbs |
| Low weight, high rep on upper body and 20 mins kayak trainer (5 length / 7-9 level) |
| Trail Run 45:00 [2]5.0 mi (9:00 / mi) +150m 5:07 / km | |
| rhr:42 slept:6.0 weight:163lbs |
| Issaquah school trail up to highpoint via bus trail. Doing work up there so trails are all closed so just nipped back and forth avoiding the blockages. Legs feel like they are getting strong, but speed is naff and they are also tired. |
Tuesday Jun 5 |
| |
| Event: BEAST Race #3
|
| Road Bike (Commute) 1:07:00 [3]22.4 mi (3:00 / mi) +50m 1:51 / km | |
| rhr:42 slept:5.5 weight:166lbs |
| Rode in easy today until just before Marymoor then started hauling. Got the average over 20mph which is always nice and the 1st time I've managed it on morning commute this year. |
| Racquetball 1:00:00 [4] | |
| weight:164lbs |
| Put some hurt on the older engineer and won 2-1 (mercy game for the 3rd!). Shoulder felt fine although backhand was a bit weak. |
| Road Bike (Commute) 1:35:00 [3]25.5 mi (3:43 / mi) +150m 2:16 / km | |
| |
| Short trip from Bill V's to BEAST#3. Helped get that going then biked home via I90 and Newport. Got pissed on from a height for last 6 miles and totally soaked and cold now. |
Monday Jun 4 |
| Road Bike 42:00 [3]12.0 mi (3:29 / mi) +150m 2:06 / km | |
| slept:6.0 |
| Mercer Island to Childrens hospital as I was on duty all day. |
| Road Bike 43:00 [3]12.0 mi (3:35 / mi) +150m 2:09 / km | |
| |
| Childrens Hospital back to Mercer Island. Missed the T-storm again - phew! |
Sunday Jun 3 |
| Road Bike hills 44:00 [3]9.0 mi (4:52 / mi) +400m 2:40 / km | |
| |
| Hills around Cougar Mtn and Lakemont, lovely morning at 6:30. |
| Trail Run hills 1:30:00 [3]10.0 mi (9:00 / mi) +600m 4:43 / km | |
| rhr:41 slept:6.0 weight:166lbs shoes: Brooks Cascadia #1 |
| Hills a guesstimate. Ran with SRC to Wilderness then came back on my own since I had to go to hospital and they were going to Squak. Great to be back on fast trails again and ran fairly well. Still need more time on foot. |
| Road Bike 42:00 [3]12.0 mi (3:29 / mi) +150m 2:06 / km | |
| |
| Ride to Chidrens from Mercer Island, wish I could have been out all day. |
| Road Bike 40:00 [3]12.0 mi (3:19 / mi) +150m 2:00 / km | |
| |
| Ride back from Childrens hosp to Mercer Island, narrowly missed the thunderstorm although did get a bit rained on. Legs tired when pumping hard up the hills. |
Saturday Jun 2 |
| Road Bike 42:00 [3]12.0 mi (3:29 / mi) +100m 2:07 / km | |
| |
| Mercer Island to Childrens hosp. |
| Road Bike 1:40:00 [3]27.0 mi (3:42 / mi) +300m 2:13 / km | |
| |
| Childrens hosp to Mercer island and around then down to Bellevue direction. Pretty tired legs and just ticking along. |
Friday Jun 1 |
| Road Bike (Commute) 1:30:00 [3]26.3 mi (3:25 / mi) +150m 2:05 / km | |
| slept:3.5 |
| Mercer island, Lk Wash Blvd to Childrens hosp then Burke Gilman to Woodinville. Tired but a nice ride in. |
| Road Bike (Commute) 2:00:00 [3]36.0 mi (3:19 / mi) +300m 2:01 / km | |
| weight:166lbs |
| Bothell to childrens hosp then to Mercer Island. Took a spin round Mercer in the dark which was cool but sketchy due to my headlight batteries nearly dying. Had 30mins nap at hospital which made me feel way fresher. |