Monday Feb 28 |
 | Note | |
| rhr:48 (rest day) |
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Sunday Feb 27 |
| Trail Run long 3:02:42 [3] 18.0 mi (10:08 / mi) +1000m 5:23 / km | |
| shoes: Montrail Leona Divide |
| run with the seattle running company.... decided to go for the version (carol and mike did 28m) and run with vin, eric and some more guys... pretty relaxed pace on the flats, pushing the uphills... legs surprisingly fresh from yesterday... its been a long week... |
Saturday Feb 26 |
| Mountainbike 3:02:00 [2] 22.0 mi (8:15 / mi) +200m 5:00 / km | |
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| dirtworld training at black diamond.... rode with cyril, jeff, and some guy with a single speed.. saw jen probala joined us for a while as well... |
| Paddling (necky amaruk) 3:11:00 [2] 15.0 mi (12:44 / mi) | |
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| long kayak session with cyril, .... back started aching after a while but it strangely went almost away after 2.5h.... |
| Core 10:00 [1] | |
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| stretching/core to stabilize my back... will try to log it all the time now to have it become a regular thing... |
Friday Feb 25 |
| Paddling (necky 18ft) 57:30 [3] 4.5 mi (12:46 / mi) | |
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| kayak lunch
montlake loop, out to ballard bridge, back |
Thursday Feb 24 |
| Trail Run 54:38 [4] 7.0 mi (7:48 / mi) +25m 4:48 / km | |
| shoes: Montrail Leona Divide |
| same as last week, just quite a bit faster, had some negative energy to get rid off.... |
Wednesday Feb 23 |
| Mountainbike (commute) 1:24:00 [2] 35.3 km (2:23 / km) +50m 2:22 / km | |
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| Mountainbike (commute) 1:20:21 [2] 35.3 km (2:17 / km) +50m 2:16 / km | |
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Tuesday Feb 22 |
| Paddling (windjammer) 50:00 [3] 4.0 mi (12:29 / mi) | |
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| have certainly improved since last year.... faster and less worn out... |
| Core 10:00 [1] | |
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Monday Feb 21 |
| Mountainbike 1:20:00 [2] 15 km (5:20 / km) +400m 4:42 / km | |
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| tolt mc donald, parked my car at ames lake and tried accessing the park, no luck, went via tolt hill rd, did a long loop along the river, then up to the trails, and crossed over via 294th back to the car... |
Sunday Feb 20 |
| Trail Run 2:11:08 [2] 12.5 mi (10:29 / mi) +660m 5:36 / km | |
| shoes: Montrail Leona Divide |
| run at cougar with aaron, a little tired from yesterday... |
Saturday Feb 19 |
| Trail Run long 3:07:25 [2] 18.0 mi (10:24 / mi) +500m 5:57 / km | |
| shoes: Montrail Leona Divide |
| from our house to farrel mc wither, along 160th to redmond watershed, 1.5loops and back... had a bit of a crash and my hamstring hurt quite a bit after 1.5hrs, then after 2h i recovered.... |
| Paddling (necky 18ft) 45:00 [3] 4.0 mi (11:14 / mi) | |
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| usual.... |
Friday Feb 18 |
| Paddling (windjammer) 30:00 [3] 2.0 mi (14:59 / mi) | |
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Thursday Feb 17 |
| Mountainbike (commute) 1:23:00 [2] 35.3 km (2:21 / km) +50m 2:20 / km | |
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| to work with my 35pound tank... i need a roadbike again...
started off at 25F, absolutely freezing... realizing that its still february... though the sunny weather soon warmed up so the last 30 minutes were thoroughly enjoyable... |
| Mountainbike (commute) 1:25:00 [2] 35.3 km (2:24 / km) +50m 2:23 / km | |
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| same strange thing... top of right knee hurt only on the way home... i think i need to increase the cadence.... |
Wednesday Feb 16 |
| Trail Run 57:18 [3] 7.0 mi (8:10 / mi) +25m 5:02 / km | |
| shoes: Montrail Leona Divide |
| along the water, palm of foot still hurts... |
Tuesday Feb 15 |
| Swimming 50:00 [3] 1.8 km (27:47 / km) | |
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Sunday Feb 13 |
| Trail Run long 2:11:08 [3] 13.2 mi (9:55 / mi) +790m 5:12 / km | |
| shoes: Asics Trail Gel 1090 |
| trail run this morning with van phan and brian morrison from SRC |
| Upper body/Strength (core) 30:00 [1] | |
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| Note | |
| rhr:50 slept:9.0 weight:174lbs |
| today was my first run since the tanks alot 50k that i was thoroughly happy with my performance... after towing yumay for parts of the race yesterday and carrying a 20lbs backpack, my legs felt fine today, and i ran almost all uphills with brian, waiting for van at the top... another thing i ve noticed is that i m getting better at downhilling, which is probably due to my winter night runs at cougar, and its helping me a ton on speed for the longer races... i ve still got a while to go to be back at last summers shape, but getting there... |
| Paddling (necky amaruk) 1:06:00 [2] 5.0 mi (13:11 / mi) | |
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| too nice weather to pass up, so Y and i kayaked out to the bridge and back...., took it fairly easy except for the last 10 minutes or so when we went all out... |
Saturday Feb 12 |
| Trail Run race (Adventure Race) 6:45:00 [2]**** 16.5 mi (24:32 / mi) +800m 13:15 / km | |
| spiked:10/13c shoes: Montrail Hurricane Ridge |
| winteroba with yumay as team swiss miss
had a good start and ran the flat 3 miles plus uphill where i towed her for the 1100 feet of climb, and hit the first cp straight on... no troubles until we narrowly missed and overshot cp5, about 3minutes lost... the downhill was ok, though yumay needs some hike downhill bushwhack experience... then we ran and i navigated well until at the tyrolean traverese we were less than 50min behind dirtworld and montrail... though that changed as yumay became hypothermic from the cold and constant downpour (6h of quite hard rain) and i missed cp12 and 13(terribly, 40min error) and we finished down 9th (from 5th) of the 15 teams.... lots of rain, a bit of snow, and tons of fun with yumay on the race... |
Thursday Feb 10 |
| Run Tartan 1:00:00 [3] 7.5 mi (7:59 / mi) | |
| shoes: Asics Gel 1070 |
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| Run Tartan 15:00 [3] 0.8 km (18:45 / km) +330m 6:07 / km | |
| ahr:195 shoes: Asics Gel 1070 |
| had to stop for today, HR way too high... dont know why, felt fine .... |
Wednesday Feb 9 |
| Mountainbike (commute) 1:24:00 [2] 35.3 km (2:23 / km) +50m 2:22 / km | |
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| my road bike died.... after 16 years no wonder... now i m using my 35pound full suspension mountain bike, need a road bike very soon.... |
| Mountainbike (commute) 1:25:00 [2] 35.3 km (2:24 / km) +50m 2:23 / km | |
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Tuesday Feb 8 |
| Paddling (windjammer) 1:00:00 [3] 5.0 mi (11:59 / mi) | |
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| Stairmonster (step mill) 30:00 [3] 1.5 mi (20:00 / mi) +600m 5:32 / km | |
| ahr:170 rhr:50 weight:174lbs shoes: Asics Gel 1070 |
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Monday Feb 7 |
| Trail Run 37:54 [3] 4.5 mi (8:25 / mi) | |
| shoes: Asics Trail Gel 1090 |
| to the benches and back with yumay... could barely keep up still having a bit heavy legs from saturday.. her running is really improving... |
Sunday Feb 6 |
| Upper body/Strength (core) 1:00:00 [2] | |
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Saturday Feb 5 |
| Trail Run 6:44:38 [2] 35.8 mi (11:17 / mi) +1600m 6:10 / km | |
| shoes: Montrail Leona Divide |
| lord hills fun run... well was a fun run until mid 2nd loop where i missed a turn, adding 2 miles to the 33.8 it was supposed to be.. went out a bit too fast and paid for it on loop 2, then loop three was quite good, running with some 50 year old that was just on autopilot... not much blistering, but quite painful legs at the moment...
note: as usual after such a long run i submerged myself into ice-water (lower body only, i m not that insane)... hoping that it will really trigger some kind of anti-inflamatory effect... why else do it right? |
Wednesday Feb 2 |
| Note | |
| rhr:49 slept:7.0 weight:176lbs (rest day) |
| i decided to leave the rest of the weeks training except for tomorrows swim, to see if i that will help my run on saturday... feeling ok but not as strong as last year yet... |
Tuesday Feb 1 |
| Run Tartan 30:00 [2] 3.5 mi (8:34 / mi) | |
| shoes: Asics Gel 1070 |
| taper run at IMA |
| Stairmonster 30:00 [3] 1.0 mi (30:00 / mi) +350m 8:56 / km | |
| shoes: Asics Trail Gel 1090 |
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| Swimming 15:00 [2] 0.8 km (18:45 / km) | |
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| quick swim, not up for more |