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Training Log Archive: roschi

In the 28 days ending Feb 28, 2013:

activity # timemileskm+ft
  Trail Run12 15:11:23 98.36(9:16) 158.3(5:45) 7400
  Mountainbike6 10:37:33 124.5(5:07) 200.36(3:11) 7646
  Roadbiking6 6:57:14 131.8(3:10) 212.11(1:58) 2373
  Snowshoe Running2 2:27:43 14.3(10:20) 23.01(6:25) 1589
  Orienteering2 1:47:14 8.97(11:57) 14.44(7:26) 580
  XC Skiing1 52:00 8.0(6:30) 12.88(4:02) 300
  Snowshoeing1 45:00 3.0(15:00) 4.83(9:19) 400
  Bike-O1 40:00 3.73(10:44) 6.0(6:40) 50
  Total22 39:18:07 392.66(6:00) 631.93(3:44) 20338

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Thursday Feb 28, 2013 #

Trail Run 1:05:22 [3] 6.0 mi (10:54 / mi) +800ft 9:40 / mi

easy 6 with dan at cougar in am

Wednesday Feb 27, 2013 #

Mountainbike 1:54:33 [3] 15.3 mi (7:29 / mi) +1950ft 6:41 / mi

over grand ridge from sunset via tiger parking lot, felt sluggish on climbs but vdv didnt feel so hot either so it was a good overall effort, wet and muddy like GR is supposed to be in winter

Tuesday Feb 26, 2013 #

Trail Run 1:24:46 [3] 9.3 mi (9:07 / mi) +1797ft 7:42 / mi

w porter and nikolay, fast paced, fun and a bit painful

Roadbiking 1:21:44 [3] 27.3 mi (3:00 / mi) +503ft 2:57 / mi

w nikolay pm, felt really good particularly 2nd half, around the lake

Saturday Feb 23, 2013 #

Trail Run 2:11:00 [3] 10.0 mi (13:06 / mi) +1700ft 11:17 / mi

moving time, marking lord hill w pack

Thursday Feb 21, 2013 #

Trail Run 1:05:22 [3] 8.0 mi (8:10 / mi) +50ft 8:07 / mi

Wednesday Feb 20, 2013 #

Mountainbike 2:02:00 [3] 27.0 mi (4:31 / mi) +1200ft 4:20 / mi

super uber miserable cold rainy ride with joe, nikolay and others on thrilla,. nikolay and i rode separate and decided to take avondale back... 1st hour intense, 2nd hour sufferfest... still felt awesome in a miserable kinda way

Tuesday Feb 19, 2013 #

Trail Run 1:29:00 [3] 10.0 mi (8:54 / mi) +833ft 8:15 / mi

run w porter in the am, still pretty tired from sundays race but was gettting better towards end

Roadbiking 56:42 [3] 17.7 mi (3:12 / mi) +500ft 3:07 / mi

norway hill and back, pushed on the way back and was averaging about 23mph, need to get a bike fit as its still a bit off

Sunday Feb 17, 2013 #

Mountainbike 35:00 [3] 5.3 mi (6:36 / mi) +400ft 6:10 / mi

warmup in the AM

Trail Run 10:00 [3] 1.5 mi (6:40 / mi)

warmup run

Trail Run 22:43 [4] 5.0 km (4:33 / km) +60ft 4:28 / km

Duathlon Run #1, 5k, slower than last time but perfect for better legs on bike leg which i did a lot better than last time...

Mountainbike 1:22:14 [4] 15.9 mi (5:10 / mi) +1194ft 4:50 / mi

Bike Leg, 3 laps, passed 9 solo guys and wasnt passed, got into 5th place, lower back was sore and started getting small cramps on last lap...

Trail Run 23:23 [5] 5.0 km (4:41 / km) +60ft 4:36 / km

6th place guy was just about 1min behind starting the loop, and came to about 30sec at mile 2, then i put it in overdrive and built it back up to 1min at the end... very happy with result... no way to get 4th, would have to be 4 minutes faster, not feasible at the moment... made the best of what i had

Saturday Feb 16, 2013 #

Orienteering 55:16 [4] 8.0 km (6:55 / km) +80ft 6:48 / km

had a good race, 8th overall, and made only one significant mistake which cost me several minutes.... really fun new map, lots of running on bearings

Bike-O 40:00 [3] 6.0 km (6:40 / km) +50ft 6:35 / km

bike o, twice, during race i accidentally missed 2 cps (left them out), map was a bit wonky there... was doing great and in 1st place when it happened... bummer, so did it again after with matt and erin

Trail Run 12:00 [3] 1.8 mi (6:40 / mi)

warmup

Friday Feb 15, 2013 #

Roadbiking 1:04:30 [2] 20.2 mi (3:12 / mi) +70ft 3:11 / mi

kinda take out of business last 2 days due to bad back... need to do more yoga.. today was 55f and sunny, i had to get out, took giant for a spin, totally relaxed pace and just having fun out there

Wednesday Feb 13, 2013 #

Trail Run 54:30 [3] 6.2 mi (8:47 / mi) +460ft 8:13 / mi

up over to avondale and back on puget power trail, two hard efforts, rest easy

Tuesday Feb 12, 2013 #

Trail Run 38:30 [4] 5.0 mi (7:42 / mi) +30ft 7:39 / mi

hard effort 5 up north

Trail Run 42:30 [2] 5.0 mi (8:30 / mi) +30ft 8:27 / mi

easy 5 back south

Monday Feb 11, 2013 #

Roadbiking 54:33 [5] 18.3 mi (2:59 / mi) +460ft 2:55 / mi

1h balls to the wall, house to norway hill up norway and back home, the new giant bike is unbelieavably light....

Sunday Feb 10, 2013 #

Mountainbike 1:03:10 [2] 13.0 mi (4:52 / mi) +1100ft 4:30 / mi

not enough clothing for the cold, turned around early

Saturday Feb 9, 2013 #

Snowshoe Running 8:00 [3] 1.0 mi (8:00 / mi)

warmup

Snowshoe Running 52:43 [5] 5.3 mi (9:57 / mi) +389ft 9:18 / mi

happy wiht 5th, and sub 10min pace, but not the best of days.... weather/course made up for it tho

Friday Feb 8, 2013 #

XC Skiing 52:00 [3] 8.0 mi (6:30 / mi) +300ft 6:17 / mi

tried to make it an easy workout, but hard with xc, winded at teh end... super fun and very pretty out there in chelan

Thursday Feb 7, 2013 #

Snowshoeing 45:00 [3] 3.0 mi (15:00 / mi) +400ft 13:19 / mi

hiked the shoe with omer

Snowshoe Running 1:27:00 [3] 8.0 mi (10:52 / mi) +1200ft 9:31 / mi

ran up shoe, nowhere to hide, outback, down bergman, at echo valley, spectacular!

Tuesday Feb 5, 2013 #

Trail Run 2:54:55 [3] 17.95 mi (9:45 / mi) +1490ft 9:02 / mi

thrilla loop, kinda wasted the last 2 miles, probably need a rest day, this was much harder than it should have been, ran into francesca carmicael and she ran with me for 3 miles, these were faster and more effortless, maybe i just need a running partner

Monday Feb 4, 2013 #

Trail Run 1:25:52 [3] 10.0 mi (8:35 / mi) +40ft 8:33 / mi

easy 10

Roadbiking 1:29:00 [3] 26.0 mi (3:25 / mi) +800ft 3:20 / mi

lake sammamish road loop in pm, nice weather!

Sunday Feb 3, 2013 #

Mountainbike 2:25:36 [3] 35.0 mi (4:10 / mi) +1102ft 4:02 / mi

redmond to top of grand ridge and back, turned around early due to lower back pain... bummer

Saturday Feb 2, 2013 #

Trail Run 11:30 [3] 1.4 mi (8:13 / mi) +50ft 7:57 / mi

O meet warmup

Orienteering 51:58 [3] 4.0 mi (13:00 / mi) +500ft 11:37 / mi

O meet at fire mt. 2nd time there, technically challenging course, made a few small errors but overall happy, but forgot to punch last cp right by finish, DOH

Mountainbike 1:15:00 [3] 13.0 mi (5:46 / mi) +700ft 5:29 / mi

pilchuck tree farm with matt and erin.. overgrown, but fun anyways

Friday Feb 1, 2013 #

Roadbiking 1:10:45 [3] 22.3 mi (3:10 / mi) +40ft 3:10 / mi

log boom n back

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