Wednesday Apr 28 |
 | Inlineskate 1:02:00 [1] 11.0 mi (5:37 / mi) | |
| |
| at marymoore park with yumay, somehow nothing s hurting, got a decent speed and heartrate going... now i really need some skills, that would help... |
Tuesday Apr 27 |
| Spinning 1:00:00 [4] 22.0 mi (2:44 / mi) | |
| ahr:160 |
| bike |
Monday Apr 26 |
| Run 35:00 [4] 4.0 mi (8:44 / mi) | |
| shoes: Asics Blade |
| goldsmith park paved road... it s been a long hard day, needed to let some steam off... hips hurt though so i stopped early, felt tired anyways... |
Saturday Apr 24 |
| Run 2:00:00 [3] 14.0 mi (8:34 / mi) | |
| shoes: Asics Blade |
| circled the honeyman road 7 miler twice in scapoose/OR... views to mt st helens, hips allright, no problems... feel fit and ready for the races... |
Friday Apr 23 |
| Run (Sand) 1:00:00 [2] 6.0 mi (10:00 / mi) | |
| shoes: Asics Blade |
| ...another run in the morning... felt tired and not quite up to it.. ran slow and even walked some parts... but was worth my time out anyways... |
Thursday Apr 22 |
| Trail Run (Sand) 1:35:00 [3] 12.0 mi (7:54 / mi) | |
| shoes: Asics Blade |
| Extensive run down at Cannon Beach/OR, great day to be out... felt good till the end, but hips felt a bit tired ... |
Sunday Apr 18 |
| Trail Run 1:16:00 [3] 7.5 mi (10:08 / mi) +350m 5:30 / km | |
| shoes: Asics Blade |
| ... kind of maxed out this week... was tired but dragged my butt out there because the weather was so gorgeous... didnt get to the cougar parking lot till 10, did a shorter loop and thouroughly enjoyed every moment of it, even the painful uphills... need to rest this week... |
Saturday Apr 17 |
| Roadbiking 2:58:00 [2] 72 km (2:28 / km) +610m 2:22 / km | |
| |
| met up with jeff a little late at 8 am and went south through the seattle waterfront via alki beach down further south, looped around and decided on a relatively short ride.... |
| Trail Run 1:34:00 [3] 8.0 mi (11:44 / mi) +300m 6:32 / km | |
| shoes: Asics Blade |
| continued with a trailrun at discovery park, two looks plus some extra... nice day out and i felt good, hips were quite ok.... |
Friday Apr 16 |
| Spinning 30:00 [2] 8.0 mi (3:45 / mi) | |
| |
| bike |
| Stairmonster 30:00 [3] 1.5 mi (20:00 / mi) +400m 6:48 / km | |
| shoes: Asics Gel 1070 |
| somehow much lower heartrate than usual.... |
Thursday Apr 15 |
| Trail Run 1:32:00 [4] 10.1 mi (9:07 / mi) +450m 4:58 / km | |
| ahr:175 shoes: Asics Blade |
| went to cougar parking lot at 6.50, no cars but then justin from the seattle running company drove in by coincidence as well... did a pretty intense run (for me, he took it easy)...
first trailrun in 3 weeks and it went ok, sure dont have the strength at the moment, and hips did hurt a bit towards the end... i just have ot play by feel at the moment.... they feel great at the moment though.. |
Wednesday Apr 14 |
| Spinning 1:00:00 [3] 18.0 mi (3:19 / mi) | |
| |
| bike, excruciatingly boring at the moment, but hips are getting better so i need to stick it out... hopefully i ll be on the trails again tomorrow... |
| Stairmonster 30:00 [4] 3 km (10:00 / km) +450m 5:43 / km | |
| ahr:180 shoes: Asics Gel 1070 |
| surprisingly easy, heart rate ok |
Tuesday Apr 13 |
| Run 1:00:00 [4] 7.3 mi (8:12 / mi) | |
| shoes: Asics Gel 1070 |
| ellip |
| Spinning 40:00 [4] 15.0 mi (2:39 / mi) | |
| |
| bike, all out |
| Stairmonster 10:00 [5] 1.1 mi (9:05 / mi) +200m 3:37 / km | |
| shoes: Asics Gel 1070 |
| |
| Stairmonster 10:00 [2] 0.3 mi (33:18 / mi) +80m 11:20 / km | |
| |
| |
Sunday Apr 11 |
| Hike 2:30:00 [1] 8.0 mi (18:44 / mi) +1000m 8:23 / km | |
| |
| hiked mt si with yumay, 15 pound backpack, hips felt reasonably good... |
Saturday Apr 10 |
| Roadbiking 4:32:00 [2] 113 km (2:24 / km) +850m 2:19 / km | |
| |
| most 2, some 4, lots of hills, roadbike from discovery via bellevue and I-90 back with jeff, j.f. and kimberly... great ride.. |
Friday Apr 9 |
| Inlineskate 1:02:00 [1] 9.0 mi (6:53 / mi) | |
| |
| rollerbladed with yumay the same section, turned around a bit before.. hips still inflammed.. wont be able to run much next few weeks.... |
Thursday Apr 8 |
| Inlineskate 1:02:00 [2] 11.0 mi (5:37 / mi) | |
| |
| Marymoore park to Bothel and back... hips are still inflamed, ankle still hurts and other workouts are in dire need right now... |
Tuesday Apr 6 |
| Hike 1:45:00 [2] 6.0 mi (17:29 / mi) +620m 8:14 / km | |
| shoes: Asics Blade |
| hiked tiger mt with rainer... all good until the last few yards where i managed to misstrip and sprain my ankle a bit again... oh well, no running till sunday... |
Monday Apr 5 |
| Spinning 50:00 [3] 16.0 mi (3:08 / mi) | |
| |
| bike |
| Stairmonster 30:00 [4] 2.0 mi (14:59 / mi) +450m 5:29 / km | |
| shoes: Asics Gel 1070 |
| |
| Paddling 7:45 [5] 2 km (3:52 / km) | |
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Sunday Apr 4 |
| Trail Run 1:15:00 [2] 6.0 mi (12:29 / mi) +300m 6:43 / km | |
| shoes: Asics Blade |
| fist trail run with yumay... SRC training started late i guess (daylight savings time) and so we went by ourselves to the upper trails (coyote, AA trailhead)... |
Saturday Apr 3 |
| Trail Run 1:20:00 [3] 9.0 mi (8:52 / mi) +100m 5:20 / km | |
| shoes: Asics Blade |
| after dropping andre off at the airport i was over 1h15 early for the dirtworld training.... so i just went for a trailrun following the black diamond bike trails, no bikers yet (7.am), .... hips didnt hurt but still blocked a little... |
| Mountainbike 2:30:00 [3] 20.0 mi (7:30 / mi) +200m 4:31 / km | |
| |
| ... following the run i did the dirtworld training... getting better technically, still cant follow the main guys and had a few scary moments (ended up with 2 falls and some scratches.. fun overall though...) |
Thursday Apr 1 |
| Trail Run 1:00:00 [3] 7.3 mi (8:12 / mi) | |
| shoes: Asics Blade |
| goldsmith park |