Wednesday Jun 30 |
 | Mountainbike (commute) 1:35:00 [2] 26.5 mi (3:35 / mi) | |
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| commute to work, unusally tired muscles, heart rate low, didnt even break much of a sweat... |
| Paddling (kayaking) 50:00 [3] 4.0 mi (12:29 / mi) | |
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| kayaked out over lunchbreak to see where the rich folk live in seattle... |
| Mountainbike (commute) 1:35:00 [1] 24.0 mi (3:58 / mi) | |
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| back, easy, still got a run ahead of me.... |
| Trail Run 1:03:00 [2] 6.5 mi (9:40 / mi) | |
| shoes: Montrail Diez Vista |
| ran right after the biking with yumay on marymoor park.... at the end yumay took off and left me in the dust... |
Tuesday Jun 29 |
| Spinning 1:00:00 [4] 22.0 mi (2:44 / mi) | |
| (injured) |
| good ole workout at the IMA, foot s felling better, no running yet, but maybe tomorrow, i cant wait... |
Monday Jun 28 |
| Note | |
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| the swelling has gone down to almost zero, the stability feels good and the flexibility as well, maybe it wasnt as bad as i thought... need at least a few more days of rest before i can try running again though... |
| Paddling (kayaking) 40:00 [2] 3.0 mi (13:19 / mi) | |
| (injured) |
| kayaking for lunch break on montlake cut, the freeway bridges cirling around heading back though the cut |
Saturday Jun 26 |
| Trail Run 3:41:00 [3] 20.6 mi (10:43 / mi) +910m 5:52 / km | |
| (injured) shoes: Montrail Diez Vista |
| hmm, what a day... started running with yumay at red town trailhead.... she left her keys in the car, so needed my car to go get her seconds... she fell twice on steep downhills, so i told her to watch out... after a loop i went by myself and almost got myself killed on wilderness trail by stepping over a stone and tripping, instead of falling trying to catch myself, running across the edge and falling into a valley... fortunately my fall was stopped by a tree, no harm done except for some scratches on my wrist... then i got dehydrated because the run took longer than expected, and at the very end of the run, less than a mile from the parking lot i tripped and tore my ligaments again.. very swollen now, i ll be out for a couple of weeks... byebye white river 50 |
Friday Jun 25 |
| Roadbiking (commute) 1:25:00 [3] 43 km (1:59 / km) | |
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| commute to work, had a couple of drafters... legs feeling good, looks like i m back to normal |
Thursday Jun 24 |
| Paddling (kayak) 1:00:00 [1] 5 km (12:00 / km) | |
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| out to lake washington with brook, more to check out the kayaks and chat ..... |
Wednesday Jun 23 |
| Trail Run (greenlake) 1:02:00 [1] 6.5 mi (9:32 / mi) | |
| shoes: Montrail Diez Vista |
| with yumay twice around greenlake.... |
Tuesday Jun 22 |
| Inlineskate 40:00 [2] 6.0 mi (6:40 / mi) | |
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| marymoor park, warmup |
| Trail Run 1:00:00 [3] 7.0 mi (8:34 / mi) | |
| shoes: Asics Blade |
| marymoor park |
| Note | |
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| Note:
I noticed both my knees being severly cramped and hurt sunday after the bike, so i took monday off and now after the run i feel like after a 24h race, could be due to overtraining, need to take a few days of rest and re-nutritioning... also my weight s been constantly dropping from 185 to below 170 now.... |
Sunday Jun 20 |
| Mountainbike (road) 3:22:00 [2] 75 km (2:42 / km) +500m 2:36 / km | |
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| big loop via marymoor, bothell, UW, I90 bridge and bellevue back home.... rode it with yumay and it was her 1st time in 5 years, great speed on the flats, i pushed her on the uphills..... |
Saturday Jun 19 |
| Orienteering 3:08:00 [3] 15 km (12:32 / km) +500m 10:45 / km | |
| shoes: Montrail Diez Vista |
| Teanaway West: cascade orienteering event in cle elum.... my first orienteering event, very technical but fun... lost almost 1h on CP3 (went everywhere but to the CP), but then i got it finally and did quite well at the end.... |
Friday Jun 18 |
| Roadbiking (commute) 1:20:00 [3] 43 km (1:52 / km) | |
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| felt great today, my left knee is a bit sore but other than that i feel great, .... saw ebone on the way over... note to self, need improve my navigational skills.... |
| Roadbiking (commute) 1:35:00 [2] 43 km (2:13 / km) +100m 2:11 / km | |
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| riding back enjoying the incredible weather... got stung by a bee though, fortunately i am still not allergic... |
Wednesday Jun 16 |
| Trail Run 30:00 [2] 3.0 mi (10:00 / mi) | |
| shoes: Asics Gel 1070 |
| ran at the IMA down to the arboretum and back around the stadium, some additional loops... just too nice to train inside |
| Paddling (windjammer) 30:00 [3] 3.0 mi (10:00 / mi) | |
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| added some upper body workout on the windjammer |
| Trail Run 1:00:00 [1] 4.5 mi (13:19 / mi) | |
| shoes: Asics Blade |
| easy run with yumay at goldsmith park... |
Tuesday Jun 15 |
| Mountainbike (commute) 1:30:00 [3] 27.0 mi (3:19 / mi) | |
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| commuting to work with the mountain bike, feeling great.... |
| Mountainbike (commute) 1:40:00 [2] 27.0 mi (3:42 / mi) +100m 2:17 / km | |
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| rode back home, feeling a bit tired and out of strength... will let tomorrow slide and just go for a run/kayak |
Monday Jun 14 |
| Run Tartan 30:00 [5] 6.6 km (4:33 / km) | |
| shoes: Asics Gel 1070 |
| ran the rounds at IMA, getting a bit faster from beg. of season... from pathetic slow to pretty slow... |
Sunday Jun 13 |
| Hike 3:00:00 [1] 7.0 mi (25:43 / mi) | |
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| the downhill part, brutal with the ice in my face... good thing my navigation was perfect or else we d have hiked a lot longer... |
Saturday Jun 12 |
| Hike 5:00:00 [4] 7.0 mi (42:51 / mi) +1600m 15:34 / km | |
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| mt adams (part one) up to lunch counter... carrying a 60lbs backpack filled with lots of rainers stuff (tent, etc) and additional water (9 liters)....
by the time we got there a huge storm started, snowed us in for about 14 hrs until we decided we needed to go down asap, 100 mile gusts, icestorm, complete whiteout... tent broke down and we had to leave it up there.... what a bummer... just happy to make it down safe... |
Thursday Jun 10 |
| Spinning 50:00 [4] 20.0 mi (2:29 / mi) | |
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| over lunch break |
Wednesday Jun 9 |
| Trail Run 1:20:00 [2] 8.0 mi (10:00 / mi) +300m 5:34 / km | |
| shoes: Montrail Diez Vista |
| training run with brook at cougar, usual route, usual speed... |
| Paddling (windjammer) 45:00 [3] 3.0 mi (14:59 / mi) | |
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Saturday Jun 5 |
| Paddling (kayaking) 2:00:00 [2] 5.0 mi (24:00 / mi) | |
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| kayaking portion, downriver and only last few minutes flat where we could pick up the speed and finally pass some teams |
| Mountainbike 3:00:00 [3] 25.0 mi (7:11 / mi) +1000m 3:59 / km | |
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| Fire road galore up to hiking section, passed about 10 teams... |
| Trail Run 3:00:00 [3] 10.0 mi (17:59 / mi) +500m 9:41 / km | |
| shoes: Montrail Diez Vista |
| bad navigation, ok movement... lost a few positions... |
| Mountainbike 5:00:00 [3] 35.0 mi (8:34 / mi) +1500m 4:42 / km | |
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| 2nd bike sections, huge uphill to mission ridge, mission ridge downhill, to hike section 2, gained a spot to stay fixed at 5th place |
| Trail Run 4:30:00 [3] 15.0 mi (17:59 / mi) +1300m 8:49 / km | |
| shoes: Asics Blade |
| tried to tow jeff a bit at the end.. he was tired and i felt unusually fit.. great navigation, no mistakes... |
| Mountainbike 30:00 [2] 10.0 mi (3:00 / mi) | |
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| downhill home at night... |
| Note | |
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| Adventure Race, Trioba 24h # 1 in wenatchee with Jeff, awesome race, started off with a 1.5 h paddle on the columbia river, pretty tough to not fall in the icecold water... then a lot of fire road biking and the great mission ridge downhill singletrack, topped off with a good 10-15 mile navigation and abseil in the end...
came in 5th of 32 teams i believe... 2nd after completely nutz in the open mens division... jeff was stomach sick the whole way and toughed it out... almost flawless navigation, it was a blast.... |
Wednesday Jun 2 |
| Trail Run 1:20:00 [2] 8.0 mi (10:00 / mi) +300m 5:34 / km | |
| shoes: Asics Blade |
| last run before the trioba... anna belu was in town so we ran at cougar and chatted the whole time... a good last check, legs feel great, some problem with my right knee, everything else is ready to go... |
Tuesday Jun 1 |
| Paddling (windjammer) 45:00 [3] 3.0 mi (14:59 / mi) | |
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