Wednesday Oct 31 |
 | Gym 30:00 [2] | |
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| Chest, arms and shoulder workout. Getting stronger. |
Tuesday Oct 30 |
| Hike 39:00 [4]1.5 mi (25:59 / mi) +520m 7:47 / km | |
| shoes: Brooks Cascadia #2 |
| Hike up to Poo-Poo with the 45lb paraglider pack. Pushed quite ahrd to be back home in time. |
| Paragliding (Solo #10 Flight #13) 15:00 [0] | |
| |
| Nice flight down. Good clean launch and I flew myself all the way to LZ with no radio contact. Did a few soaring turns before heading down. Wind was a bit stronger so I landed a bit short and only just hit the short grass by 2 ft! Still, not complaining, it was fun. |
Monday Oct 29 |
| Road Bike (Commute) 1:00:00 [3]18.2 mi (3:17 / mi) +50m 2:02 / km | |
| slept:6.0 weight:172lbs shoes: Pearl Izumi Vagabond |
| West lake Sammamish to work. Not very fast, never have a fast time when its dark? |
| Racquetball 1:00:00 [3] | |
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| Against Bill V. I won 2-1, close games. |
| Road Bike (Commute) 57:00 [3]18.2 mi (3:08 / mi) +50m 1:56 / km | |
| shoes: Pearl Izumi Vagabond |
| West lake back from work. |
| |
| C • What has been your score wi... 3 |
Sunday Oct 28 |
| Road Bike 50:00 [0]8.0 mi (6:14 / mi) +0m 3:53 / km | |
| shoes: Pearl Izumi Vagabond |
| Spin with Lewis in the trailer and Tanya on the MTB around Alki. V. slow but nice out. |
Saturday Oct 27 |
| Hike 50:00 [1]1.5 mi (33:20 / mi) +520m 9:58 / km | |
| rhr:42 slept:6.5 weight:172lbs |
| Slow hike up to Poo-Poo with the 45lb paraglide pack. Rich forgot to take his athsma tablet so was wheezing all the way. |
| Paragliding (Solo #9 Flight #12) 7 [0] | |
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| Zero wind launch. Had to push really hard to get the wing up and run super fast. Nearly clipped a tree at launch just after getting airborne but non-eventful besides that. Spot landed in the zone again - cool! |
Friday Oct 26 |
| Gym 20:00 [1] | |
| |
| More weights but not so long since I'm going flying and need some control with my arms. |
Thursday Oct 25 |
| Road Bike (Commute) 35:00 [3]11.5 mi (3:01 / mi) +20m 1:53 / km | |
| rhr:42 slept:6.0 weight:172lbs shoes: Pearl Izumi Vagabond |
| Idlewood Pk to work, nice out but foggy in places. The new wagon is way easier to get the bike on and off - yay! |
| Gym 40:00 [3] | |
| |
| Free weights on chest, arms and shoulders. Benched 180 x 10 at top pyramid so getting better. Might go for a max rep soon at 220.
Squats and lunges to finish. |
| Road Bike 34:00 [3]11.8 mi (2:52 / mi) +20m 1:47 / km | |
| shoes: Montrail Continental Divide#1 |
| Work to Inglewood, nice tailwind in the sunshine. |
Wednesday Oct 24 |
| Road Bike (Commute) 1:00:00 [3]20.0 mi (3:00 / mi) +150m 1:49 / km | |
| shoes: Montrail Continental Divide#1 |
| Bike from home to 124th to collect Tanya's car. I left it at the garage and drove my NEW 4MOTION wagon home last night!! The pathy is gone, never to be seen again. |
| Racquetball 45:00 [3] | |
| |
| Got beat by Bill V, 2-0. Humiliation, still I was using a borrowed racquet so plenty excuses. |
Tuesday Oct 23 |
| Road Bike 15:00 [1]3.5 mi (4:17 / mi) | |
| shoes: Pearl Izumi Vagabond |
| Bike to tanya's work to collect car. |
Sunday Oct 21 |
| Trail Run 2:05:00 [3]13.5 mi (9:15 / mi) +750m 4:54 / km | |
| rhr:42 slept:6.0 weight:174lbs shoes: Montrail Continental Divide#1 |
| Cougar trail with SRC (sorry Eric as I had to see a car at 10am). Legs felt great and not tired at all even though I've done next to no trail running in the past 2 months. Really don't have much speed though so had to try quite hard to keep up with Brian and the others. Nice to get out though. |
| |
| C • Absence excused... 1 |
Friday Oct 19 |
| Note | |
| (injured) |
| Woke up this morning and my left hammy was really sore. I'll give it a couple days to see what happens. |
| Gym 30:00 [1] | |
| |
| Free weights then some lunges and star jumps. Hammy freed itself loose OK. |
Thursday Oct 18 |
| Trail Run 40:00 [2]5.0 mi (7:59 / mi) +0m 4:58 / km | |
| shoes: Brooks Glycerin #1 |
| Traffic was mad so I dropped into to Marymoor on the way home for a run. Ran from the rowing club along the road and round the park to the lake. Quite nice really except the rain.
Left achilees hurt for the 1st 5 mins then settled down, think I need to become more bendy? |
Wednesday Oct 17 |
| Gym 40:00 [2] | |
| |
| Weights, some hoops and some stepper machine. |
Tuesday Oct 16 |
| Road run (Commute) 1:16:00 [2]8.5 mi (8:55 / mi) +20m 5:31 / km | |
| rhr:42 slept:6.5 weight:172lbs shoes: Brooks Glycerin #1 |
| Redmond to my work. Nice out with clear sky and twinkly stars. Calf muscles are really tight as was achilees. Reckon its all the heavy pack hiking recently.
WIERD NOTE: Some guy was hiking along the trail in the buff - unless he is shortly due to get married then thats plain wierd.... |
| Gym 15:00 [1] | |
| |
| Lacked motivation today, prob due to run this morning. Quick weights then some laps in pool. Nice pink goggles today.. |
| Road run (Commute) 1:15:00 [3]8.5 mi (8:49 / mi) +20m 5:27 / km | |
| shoes: Brooks Glycerin #1 |
| Bothell to Redmond. Pretty slow although the calves were not as bad as this morning. Won't be running tomorrow. |
Monday Oct 15 |
| Gym 30:00 [1] | |
| |
| 1st session of free weights in ages, chest and shoulders. Actually getting stronger again although it may be some time before I'm benching over 100kg again. |
Saturday Oct 13 |
| Hike 38:00 [4]1.5 mi (25:19 / mi) +520m 7:35 / km | |
| rhr:42 slept:7.0 weight:172lbs shoes: Montrail Continental Divide#1 |
| Hike up Poo-Poo pt with 45lb pack on. Achilees hurts quite a bit right now every time I hike with the big pack. |
| Paragliding (Solo #8 Flight #11) 12:00 [0] | |
| |
| Nice flight down. Zero wind and I only just got off the hill. Had to run super fast at launch. No radio contact and was meant to hit the target zone. Knocked over the centre cone - yeah baby, right on the money! |
Friday Oct 12 |
| Hike 40:00 [4]1.5 mi (26:39 / mi) +520m 7:59 / km | |
| rhr:42 slept:6.0 weight:172lbs shoes: Montrail Continental Divide#1 |
| Hike up Poo-Poo Pt for paragliding with 45lb pack on. |
| Paragliding (Solo #7 (total #10)) 12:00 [0] | |
| |
| Nice flight down on a test wing. Landed in the zone. |
Thursday Oct 11 |
| Gym 40:00 [3] | |
| rhr:42 slept:4.5 weight:171lbs |
| Same old, same old - boring... |
Wednesday Oct 10 |
| Gym 40:00 [3] | |
| rhr:42 slept:6.0 weight:172lbs (sick) |
| Chest, shoulders and arms then a 2000m row off against Bill V!
OK time of 7:11 for 2000m, Bill was 7:36 or thereabout. |
Tuesday Oct 9 |
| Note | |
| rhr:42 slept:6.5 weight:175lbs (sick) |
| Still not great today. Hoking up all kinds of crap.
Weight - I've put on 12lbs since MAR in Montana - WTF??!! Must give up the Pop-tarts.... |
| Gym 40:00 [3] | |
| |
| Chest, legs then some situps. Lunge and squat jumps added in. |
Monday Oct 8 |
| Note | |
| rhr:42 slept:5.0 weight:170lbs (sick) |
| Headache and sore throat today and not feeling great. My calf muscles are tighter than, well something very tight. Don't think I warmed down properly yesterday but they were tight after about a mile running. The faster than usual pace probably did it.
Will do some weights later today on other areas. |
| Gym 40:00 [2] | |
| |
| Usual, upper body, chect and legs workout. Lifted much heavier than normal, must be getting used to it again. Still a weanie though! |
Sunday Oct 7 |
| Road run race 37:17 [5]10 km (3:44 / km) vdot: 56.4 | |
| rhr:42 slept:6.5 weight:170lbs shoes: Brooks Glycerin #1 |
| Issaquah Salmon Days 10k
Wanted to beat 36mins but since this is my 1st 10km since this race 2 years ago that was a tough call. Not enough running recently. However I was happy enough with the run. 1st mile was too quick at 5:40, the next at 6:00 a 6:20 when I got the usual chest pains then settled into 6:00 pace. Got passed a a bunch of runners after mile 1 - 4 then I picked a few off on the last couple including a lady! On trail I usually aim to beat the 1st lady home, on tarmac it's more like trying to beat the 1st W50 home... |
Friday Oct 5 |
| Road Bike (Commute) 35:00 [3]11.5 mi (3:01 / mi) +20m 1:53 / km | |
| rhr:42 slept:7.0 weight:170lbs shoes: Pearl Izumi Vagabond |
| Marymoor to work. Dry but very dark...
Got bitten all over my ass, think a spider got me about 10 times last night as I slept on the sofa (Lewis was making a pile of noise not because I was bad..) |
| |
| C • You know what to do... 1 |
| Gym 20:00 [1] | |
| |
| Short session of chest/arms/legs. |
| Road Bike (Commute) 32:00 [4]11.6 mi (2:45 / mi) +20m 1:42 / km | |
| shoes: Pearl Izumi Vagabond |
| Work to Marymoor |
| Hike 40:00 [3]1.5 mi (26:39 / mi) +520m 7:59 / km | |
| shoes: Pearl Izumi Vagabond |
| Forgot my trail shoes so had to wear the bike shoes to hike up Poo-Poo. With 45lb paraglide pack. Calves felt really tight after the workout on them at lunch. |
| Paragliding (Solo#6) 7:00 [3] | |
| |
| Sled ride down. No radio contact until I was on final. Did most of the approach myself and got a bit of radio contact, Overshot and landed at end of LZ but still in the field so OK!
Fun and hopefulyl another 1 tomorrow morning. |
Thursday Oct 4 |
| Gym 40:00 [3] | |
| |
| Upper body weights then legs. Finished off with some lunges and squat jumps. Gotta get those legs in shape for ridin that pow-pow.
|
Wednesday Oct 3 |
| Road Bike 15:00 [1]2.0 mi (7:30 / mi) +70m 4:12 / km | |
| shoes: Pearl Izumi Vagabond |
| Rode back from auto shop to work. |
| Racquetball 40:00 [2] | |
| |
| Against Ron (side note:" He is 62 but has been playing for years so don't think I'm beating up on old guys!")
I won 2-0 with a few stops more than normal due to him resting. Broke my strings 1/2 through 2nd game but used skill to win rather than power. |
Tuesday Oct 2 |
| Gym 45:00 [3] | |
| rhr:42 slept:6.0 weight:171lbs |
| Upper body and leg weights followed by 1000m rowing to loosen up. |
Monday Oct 1 |
| Racquetball 45:00 [3] | |
| |
| Against Bill V. I won 2-1. 15-3 / 11-15 / 15-14.
Younger engineers rule... |