Tuesday Nov 30 |
 | Swimming 16:00 [4] 1 km (16:00 / km) | |
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| 4x250 crawl, breast, crawl, breast... my time keeps improving |
| Paddling (windjammer) 30:00 [3] 3.0 mi (10:00 / mi) | |
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Monday Nov 29 |
| Trail Run 53:00 [4] 6.0 mi (8:49 / mi) +200m 4:58 / km | |
| shoes: Montrail Leona Divide |
| spring training has begun... |
Friday Nov 26 |
| Spinning 30:00 [3] 10.0 mi (3:00 / mi) | |
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Tuesday Nov 23 |
| Spinning 30:00 [3] 10.0 mi (3:00 / mi) | |
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| IMA |
Sunday Nov 21 |
| Paddling (kayaking) 1:17:00 [2] 5.0 mi (15:23 / mi) | |
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| with yumay out to the arboretum and back... using a necky amaruk fiberglass boat.. much nicer than the plastic.. |
| Trail Run 55:00 [2] 6.0 mi (9:10 / mi) | |
| shoes: Asics Trail Gel 1090 |
| at night with yumay on the marymoor park trail... i was tired at the end and yumay did intervals sprinting down back up and around me... |
Friday Nov 19 |
| Paddling (kayaking) 1:00:00 [2] 5.0 mi (11:59 / mi) | |
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| kayaked out to the bridge and back... gorgeous day... |
Thursday Nov 18 |
| Trail Run 20:00 [2] 2.0 mi (10:00 / mi) | |
| shoes: Montrail Diez Vista |
| still not recovered from saturday, seems painfully slow.. a good call for off season... |
Wednesday Nov 17 |
| Hike 1:00:00 [1] 4.0 mi (14:59 / mi) | |
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| wanted to go for a run but legs still too tired, so i went for a hike instead... |
Tuesday Nov 16 |
| Swimming 40:00 [3] 1.5 km (26:40 / km) | |
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| last swimclass... 4x250 IM, then 500 free |
Saturday Nov 13 |
| Trail Run 4:50:00 [4] 50 km (5:48 / km) +1000m 5:16 / km | |
| shoes: Montrail Diez Vista |
| tanks alot 50k race... great race overall, as the long hilly fireroads and the about 1h30 of bushwhacking (following trailbands) was unusual for trailrunners, so i was able to gain good time on that section... i finished 3rd after being first for a while after the halfpoint, but the ultrarunners are just too fast downhill... |
Thursday Nov 11 |
| Trail Run 34:00 [2] 3.4 mi (10:00 / mi) | |
| shoes: Asics Trail Gel 1090 |
| easy prep run for saturday... |
| Paddling (kayaking) 1:30:00 [3] 6.5 mi (13:50 / mi) | |
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| by myself out to 520 and back.. with a new necky 16incher.. nice boat... |
Tuesday Nov 9 |
| Swimming 40:00 [3] 1.2 km (33:20 / km) | |
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| IM 400
Crawl 400
Crawl 400
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Monday Nov 8 |
| Roadbiking (commute) 1:21:00 [2] 36.3 km (2:14 / km) +50m 2:13 / km | |
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Sunday Nov 7 |
| Trail Run 27:00 [2] 3.0 mi (9:00 / mi) | |
| shoes: Asics Trail Gel 1090 |
| short run before the kayak... |
| Paddling (kayak) 1:15:00 [3] 6.0 mi (12:29 / mi) | |
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| out to fremont and back, saw a burning boat along the way... |
Saturday Nov 6 |
| Trail Run 1:48:00 [3] 13.0 mi (8:18 / mi) +10m 5:09 / km | |
| shoes: Asics Trail Gel 1090 |
| along the river out and back... |
Friday Nov 5 |
| Roadbiking (commute) 1:17:30 [2] 36.3 km (2:08 / km) +50m 2:07 / km | |
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| i took it pretty easy this morning, it hit 32F and i want to get my body used to biking over the winter... was a great ride though once my body was warmed up... |
Thursday Nov 4 |
| Swimming 40:00 [2] 0.6 km (1:06:40 / km) | |
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| lot of butterfly stroke and kick only, quite tiring.. |
| Run Tartan (ellip) 30:00 [3] 3.85 mi (7:48 / mi) | |
| shoes: Asics Gel 1070 |
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Wednesday Nov 3 |
| Roadbiking (commute) 1:13:30 [3] 36.3 km (2:01 / km) +50m 2:01 / km | |
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| brrrrrrrrrrr. |
| Roadbiking (commute) 1:17:00 [2] 36.3 km (2:07 / km) +50m 2:06 / km | |
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| home commute... effort was more of a 3, but i think i bonked a bit, which is strange since my food/drink intake was ok all day... |
Tuesday Nov 2 |
| Swimming 40:00 [3] 1.2 km (33:20 / km) | |
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| longer swim conditioning parts now, 3x400m, few rests... |
| Run 15:00 [1] 2.5 km (6:00 / km) | |
| shoes: Asics Gel 1070 |
| warmup |
| Run Tartan (ellip) 30:00 [3] 3.5 mi (8:34 / mi) +0m 5:20 / km | |
| shoes: Asics Gel 1070 |
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| Stairmonster 15:00 [1] 0.6 mi (24:59 / mi) +100m 10:14 / km | |
| shoes: Asics Gel 1070 |
| in between series, 3x5min low level |
| Stairmonster 15:00 [5] 1.5 mi (10:00 / mi) +400m 3:24 / km | |
| shoes: Asics Gel 1070 |
| 3x5min max level running |