Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roschi

In the 30 days ending Jun 30, 2006:

activity	#	time	miles		km		+ft
Trail Run	12	15:22:15	68.75	(13:25)	110.65	(8:20)	9022
Roadbiking	4	10:14:00	164.6	(3:44)	264.89	(2:19)	2231
Paddling	6	9:13:57	40.16	(13:48)	64.62	(8:34)
Run	5	9:13:04	49.25	(11:14)	79.26	(6:59)	1509
Bike-O	2	8:24:42	62.14	(8:07)	100.0	(5:03)	7218
Inlineskate	4	2:55:32	31.43	(5:35)	50.58	(3:28)	115
Orienteering	1	1:15:00	3.91	(19:10)	6.3	(11:54)	656
Mountainbike	1	55:00	23.0	(2:23)	37.01	(1:29)
Total	19	57:33:30	443.23	(7:47)	713.32	(4:50)	20751

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Friday Jun 30, 2006 #

Trail Run 38:00 [2] 4.0 mi (9:30 / mi) +66ft 9:21 / mi
shoes: Brooks Cascadia #2

out on the road to the arboretum and through the arboretum and waterways back, water level was borderline so i had to work it a bit to not get wet...

Thursday Jun 29, 2006 #

Trail Run 1:14:00 [3] 8.2 mi (9:01 / mi) +591ft 8:27 / mi
shoes: Brooks Cascadia #3

to avondale over the hill, from avondale to farrel mcwither, around farrell, and back... started fairly fast and got faster at the end... good, fun, hot run..

Wednesday Jun 28, 2006 #

Roadbiking (commute) 1:19:00 [1] 36.3 km (2:11 / km) +66ft 2:10 / km

felt 100% better this morning, strange, all muscle pain totally gone.. took it very easy but with robins carbon fiber bike i was fast-ish nonetheless even though i barely broke a sweat...

Roadbiking (commute) 1:18:00 [2] 36.3 km (2:09 / km) +66ft 2:09 / km

commute home felt a little less good.. after biking 100 miles in 4 days my butt was bruised and my stomach was also bothering me so i was taking it easy.. plus i got screwed and had wind against me both when i went up and down the other side of the lake.. strange...

C • Tja... 2

Tuesday Jun 27, 2006 #

Trail Run 35:00 [2] 4.0 mi (8:45 / mi)
shoes: Brooks Cascadia #3

easy recovery run with yumay to the end of the golf course and back...

Sunday Jun 25, 2006 #

Trail Run 3:00 [5] 0.4 mi (7:30 / mi)

Lemans start run... in bikeshoes, outch...

Note

Mountains to Sound... tough race, 94Farenheit, and I though I do well in the heat.. guess not.
Started off great except for not finding my bike after the lemans start, but then caught just about everyone on the mountianbike and we hauled ass down the ironhorse to rattlesnake.. aaron was with me still and ruri had a mechanical... on the 50M bike i dropped the last irons and came into the TA in 1st place ... but my times were so much too fast that yumay was not there yet with my kayak!! My fault even though i yelled at her like crazy.. lost 10min and 1 place and then another iron racer passed me on his surfski so i came out of the water in 3rd, just 2 min behind 2nd.... then the sun just blew me away and the 19M run became a pathetic shuffle/walk, lost 4 places for 6th overall. Was a great race though i think i ll do it again next year...

Mountainbike 55:00 [4] 23.0 mi (2:23 / mi)

Extremely fast and dangerous descent on the ironhorse drafting in a 20-30rider pulk, one fall and it would have been bloody.. mostly well ridable fire roads but gnarly sections too with baby-head sized boulders.. the average speed was an incredible 28mph in well ridable areas..

Roadbiking 2:10:00 [4] 50.0 mi (2:36 / mi) +656ft 2:34 / mi

absolutely killer fast ride.. started in the lead group (2 guys were out front, but not solos) with 14 riders, mostly team riders, some duos, 3 other solos... dropped a few, a few had flats, and then dropped some more on the last hill... ended up with just 4 of us at the end, almost 5 minutes ahead of the 2nd solo rider... man would that have been great if my kayak would have been there...! oh well, you live you learn

Paddling 2:15:00 [2] 12.0 mi (11:15 / mi)

this is it.. i am getting a surfski, it is ridiculous using a normal kayak in a race like this these guys were literally flying by me even though i am one of the better paddlers on my team... had a good kayak though got passed by 3 surfskis, passed 7 kayaks..

Run 4:00:00 [1] 19.0 mi (12:38 / mi) +164ft 12:32 / mi
shoes: Cascadia #4 Orange

felt like the longest run of my life.. was sick from mile 2 till mile 17.. the last 2 miles i ran at 8 minute mile pace.. only when the temp dropped below 90... hmm, need to get used to the heat again. anyhow i finished well, too bad ruri and aaron beat me by about 7-10 minutes.. the time i waited for my kayak.... but then they had a spill and a mechanical so it is all the same i guess...

Friday Jun 23, 2006 #

Run 15:00 [2] 1.5 mi (10:00 / mi)
shoes: Asics Trail Gel 1090

relaxation run in the middday heat...

Thursday Jun 22, 2006 #

Paddling (Perception Eclipse 17ft f) 55:00 [1] 4.0 mi (13:45 / mi)

totally easy paddling with the percetption eclipse from the abrahams to get ready for mountains to sound, nice paddle, VERY nice kayak...

Wednesday Jun 21, 2006 #

Orienteering 1:15:00 [3] *** 6.3 km (11:54 / km) +656ft 10:16 / km
shoes: Brooks Cascadia #3

about the worst orienteering i have ever done, along with the worst course i have ever been on.. about 30 minutes of errors spread across 7 out of the 9 cps, the bushwhacking of the course was ridiculous.. i am itching all over from all the blackberry bushes and nettles.. there were not even route choices.. no fun, which is very unusual for me...

Tuesday Jun 20, 2006 #

Roadbiking (commute) 1:18:00 [2] 36.6 km (2:08 / km) +66ft 2:08 / km

a nice relaxing bikeride to work this morning, after i had a flat and forgot my helmet thus had to cancel my plans.. nice day, perfect temp

Roadbiking (commute) 1:09:00 [4] 36.6 km (1:53 / km) +66ft 1:53 / km

just flew home, feeling absolutely great...

Trail Run 51:00 [3] 5.8 mi (8:48 / mi) +197ft 8:31 / mi
shoes: Montrail Diez Vista #2

With Yumay and Eric at Redmond Watershed.. felt too bloated after having just devoured a huge dinner inbetween the bike and run.. eric towed yumay and we had a fast clip for most of the run.. had to get across the new gigantic pipeline construction project three times... fun run followed by Subway, yipee!

Sunday Jun 18, 2006 #

Trail Run 2:09:15 [2] 11.0 mi (11:45 / mi) +1804ft 10:10 / mi
shoes: Brooks Cascadia #3

@ cougar with SRC, first 30 min by myself... tired as i really pushed hard yesterday... cougar is hands down the best place on earth to run trails.. i will never get tired of those..

Saturday Jun 17, 2006 #

Run race 2:45:00 [3] 15.0 mi (11:00 / mi) +492ft 10:40 / mi
shoes: Brooks Cascadia #3

Streetscramble #3, 2nd behind bill and heidi.. could have beaten them today with yumay being a wee bit faster but her knee and tailbone hurt so much that we decided to return early from the course and in 15min we could have gotten the last CP necessary to beat them.. no hard feelings at all, was a good run, did some good towing, and had a great time with her...

Friday Jun 16, 2006 #

Trail Run 20:00 [1] 1.5 mi (13:20 / mi)
shoes: Brooks Cascadia #3

warmup for streetscramble with yumay.. i worked wayyy too much this week and wiht BEAST i had no time to work out unless i would have skipped sleeping.. plus yumay had a bad accident on the bike and roadrash, so it was a lame leading the blind kinda run...

Sunday Jun 11, 2006 #

Bike-O 4:12:05 [4] 36.0 km (7:00 / km) +4921ft 5:48 / km

Section I: Skipped the super short bike and paddle and did the most brutal of all sections i have done so far.. eric sat out again, I navigated ok, did not get us lost at all, but needed about 10 extra minutes on decision points and making sure we were ok... then the ride finished with a 9mile/2500foot climb on steep fire roads up to 8200 feet... NICE! and TOUGH!, fnished 24th/31.. sometimes I wonder how nike can do this ride in 2h15, even if they know the area by heart... just incredible...

Paddling 3:00:00 [2] 16.0 km (11:15 / km)

Last Section K, nice paddle home, aaron had to leave, so Eric and Jolene joined me for a flatwater paddle of 16k and about 1k of running to the finish line all out having on wetsuits... dude that sucks! Happy that it was over, finished 20th overall of 31 teams.. not what we re used to.. I was secretly hoping for 15th or even a tad better, but even with no mistakes and perfect run/rides this would have been impossible, we all need to get stronger still...

Trail Run 5:33 [3] 1.0 km (5:33 / km) +131ft 4:37 / km
shoes: Montrail Diez Vista #2

uphill run to the finish line...

Saturday Jun 10, 2006 #

Note

Raid World Championship Qualifier in Tamarack, Idaho.
Overall ok race, better than last year, slower than expected, both because of forseeable and unforseeable circumstances... 20/31 teams, in around 31h.. Nike did it in 19h... krass!

Paddling (canoeing) 1:24:17 [3] 10.0 km (8:26 / km)

Section A:
19/31, ok paddle after a really shaky start...

Inlineskate 1:10:32 [2] 20.0 km (3:32 / km) +98ft 3:30 / km

Section B: with eric and jolene, we double towed her all the way but lost a good bit of time (est.10min)... she also fell twice but powered on, impressive ...

Trail Run 4:16:00 [4] 16.0 km (16:00 / km) +3609ft 11:54 / km
shoes: Montrail Diez Vista #2

Sat out Section C: 23rd/31, they had a good bike with no nav problems.
Section D: 20th/31, wrong decision on the Trek... Jolene is a very strong athlete but not very good at cross-running, snow running and downhilling, plus her belaying was set up wrong so we had one of the slowest belaying possible, probaby lost about 45-60 minutes on both loss of downhill speed and belaying problems.. the rappell was amazing, 300 meters of belaying!!!

Trail Run 3:39:45 [3] 23.0 km (9:33 / km) +2461ft 8:13 / km
shoes: Cascadia #4 Orange

Section E: The boys... 18th/31... had a very good, and almost clean run.. lost 3x3 minutes on dorky stuff, need to improve that, still nike did it in 2h43min29sec... so sick...

Bike-O 4:12:37 [2] 64.0 km (3:57 / km) +2297ft 3:45 / km

Section F: Eric sat out, I raced with jolene and aaron, that meant I had to navigate, 64k course with many turns, and at night.. I navigated very well, it was brutal, dead-cold (could see your own breath) and overheating on the uphills of which there were plenty, trying to go as fast as possible after having done 40k of running and 13000 feet elevation change on the last 2 sections.. still i managed to tow jolene a bit.. section was not the fastest, 23rd/31 but satisfying given that i navigated and that we had to do it at night as we were one of the last teams to start...

Monday Jun 5, 2006 #

Trail Run 30:42 [2] 3.0 mi (10:14 / mi)
shoes: Cascadia #4 Orange

easy recovery run with yumay on the sammamish river trail...

Sunday Jun 4, 2006 #

Note

How to begin.... phew!
DFL in an adventure race, who d have thought i get to see that one day... hehehe, long story very short:
Wicked Urban 6-12h race:
1) Ran good, then paddled hard to keep up with DART to the 2nd TA, William's inline performance was more than questionable, he hurt himself on a fall caused by trying to herd him along in the torrent downpour, we got cut off by a freight train while DART and Everest just made it past, the train stopped for a long time so we decided to climb over it (totally safe, there were ladders across), behind there was a cop coming from a water plant and pulled 3 teams that did that over, threatened to throw us in jail (apparently a misdemeanor type 1), after long (1h+) waits in the rain, hypothermic and exhausted she let us go, Shane was nice to not DQ us but give us the last+1min penalty.. so we decided to race on hard (was only maybe 1/4 of the race), ended up winning the stairclimb award (15 floors up and down a building) and each won a pair of runnign shoes... rest is history.. good performance, bad luck... oh well.. this will be a memory-keeper...

Run 14:00 [3] 2.0 mi (7:00 / mi)
shoes: Asics SDI

1st leg to spread people out

Paddling 1:03:00 [3] 6.0 mi (10:30 / mi)

little over an hour paddle... was fine other than that our skeg broke after 10 minutes.. harder paddling without to straighten the boat..

Inlineskate 40:00 [2] 5.0 mi (8:00 / mi)

that was about 3h of waiting for the train, then the incident with the cop, and then riding the train back to the city which was part of the race.. not much workout...

Run 20:00 [3] 2.5 mi (8:00 / mi)
shoes: Montrail Diez Vista #2

that was part3 and included a run, rappel, run, special event (running up 15 floors and down) and another run

Run 4:51 [4] 0.4 km (12:07 / km) +197ft 6:56 / km

fire escape type stairclimb up and down... we were hauling ass after our terrible day thus far, georgia was holding on to my pack for some extra speed.. at the top we did not know the time counted up and down so we lost about 10sec there but we were still 20 sec ahead of 2nd place team fortunately.. nice, a pair of la fuma goretex running shoes for each team member!

Run 1:21:00 [3] 7.0 mi (11:34 / mi) +656ft 10:38 / mi
shoes: Montrail Diez Vista #2

metro-gaine style running part 4

Roadbiking 3:00:00 [2] 24.0 mi (7:30 / mi) +1312ft 7:08 / mi

lotsa roadbike navigation at the end of the race.. fun, but rather long sprint race... was glad to get there just before they started giving away swags and prices.. not the "usual" race for mergeo.com....

Saturday Jun 3, 2006 #

Trail Run 40:00 [2] 4.0 mi (10:00 / mi) +164ft 9:38 / mi
shoes: Cascadia #4 Orange

easy prep tail run with yumay before i headed out to portland...

Inlineskate 15:00 [2] 3.0 mi (5:00 / mi) +16ft 4:58 / mi

training skate with georgia and mike, william was not there in time to join us...

Friday Jun 2, 2006 #

Inlineskate 50:00 [2] 11.0 mi (4:33 / mi)

easy inlineskate training, mostly working on technique, with yumay... some sprints... really getting more streamlined...

Thursday Jun 1, 2006 #

Paddling (canoeing) 36:40 [3] 2.0 mi (18:20 / mi)

@wac with eric, beast preview, saw a gigantic fish!

Trail Run 20:00 [2] 2.0 mi (10:00 / mi)
shoes: Cascadia #4 Orange

warmup, cooldown

Run 7:00 [4] 1.0 mi (7:00 / mi)

1st mile fast-ish

Run 6:13 [5] 1.0 mi (6:13 / mi)
shoes: Cascadia #4 Orange

2nd mile at T pretty much

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