Training Log Archive: Frenchy

Went for a ride with Gill, Joiner and Tony around West Seattle to Burien and Seatac/SouthCenter. The ride had a lot of not not-hills (double-reverse psychology)... good pace on flats, good pace on hills... was pushing the small gear ratio on very steep hills... training the power output.

Felt suprisingly well after the trail running race and bike ride home yesterday.

Race the 21k division at Squak Mtn. Amanda, Katie and Dan were there racing the 10k.

Didn't warmup so I was way over my LT for the first hour since Squak's first 1/3 of the race is straight the %@^%$ up the mountain. Never felt like I took the upper hand on my breathing or heart rate. Everything fell into place once the first downhill section started... passing many racers. We had to loop back into the middle of the first uphill and felt much better climbing it. Then, once at the top again, raced hard downhill for at least 4-5 miles... met with a woman who was going the wrong direction and she was definitely pissed... she ran hard and well downhill when she realized her mistake and she pumped me up to race hard to the end. I definitely left all I had on the course. Pretty happy overall but have to improve my race starts.

Rode home from the Squak race (after stopping at Katie's for yummy brunch)

C • Good to 1

ran with Amanda for a little pre-race run.

Went running with Gretchen at Redwood park... we did an interval training with 1 minute high intensity and 5 minutes Zone 3. There were a lot of steep hills.

Ran/Walk from Berkeley to Sprint Store 4 miles away and back. Many stop lights, cars and traffic...