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Training Log Archive: roschi

In the 30 days ending Apr 30, 2007:

activity	#	time	miles		km		+ft
Mountainbike	9	26:34:24	259.2	(6:09)	417.14	(3:49)	26329
Trail Run	11	16:07:24	88.9	(10:53)	143.07	(6:46)	10725
Roadbiking	8	14:40:58	243.57	(3:37)	391.99	(2:15)	6693
Swimming	12	7:29:00	14.57	(30:49)	23.45	(19:09)
Inlineskate	3	3:05:30	36.2	(5:07)	58.26	(3:11)	98
Hike	1	2:23:00	7.3	(19:35)	11.75	(12:10)	722
Orienteering	2	46:40	3.73	(12:31)	6.0	(7:47)	115
Run	1	40:10	4.8	(8:22)	7.72	(5:12)
Total	27	71:47:06	658.27	(6:33)	1059.38	(4:04)	44682

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Sunday Apr 29, 2007 #

Mountainbike 2:59:48 [2] ** 28.5 mi (6:19 / mi) +1640ft 5:59 / mi

with the messed up ankle yumay and i decided to do the 3h bike category at streetscramble, made about 20 minutes of errors total (not happy with that) due to my own dorky-ness, and map imperfections (#46), (at the HUB) and errors (#18).. overall a good hard workout though... happy that the streetscramble season is back!

C • Street Scramble 6

Saturday Apr 28, 2007 #

Hike 2:23:00 [1] 7.3 mi (19:35 / mi) +722ft 17:55 / mi
(injured) shoes: Montrail Hardrock #1

was supposed to be a 10 mile trail run at lake ozette but about 1 mile into the run i slipped and fell on a wood plank and sprained my ankle again... argh!! walked it off and took vitaminI and iced, by now its not that bad anymore... can probably bike tomorrow.. no running for 5-7 days... oh well...
more on
4thdar.blogspot.com

Friday Apr 27, 2007 #

Mountainbike 3:52:55 [2] 19.5 mi (11:57 / mi) +4429ft 9:50 / mi

WHOA! Dungeness and Gold Creek MTB trip off of Sequim on the Olympic Peninsula, 3 day fun trip with Yumay... got a bit of a late start and then I took a wrong turn off the bat and we lost 30 min but after that it was all fun riding... some sick steep hills, very dry for the season... certainly tired at end. outing time was 5h07, lots of small breaks to take pics and relax or look at the map, started drizzling just as we finished....

C • Dungeness 13

Thursday Apr 26, 2007 #

Mountainbike (commute) 1:26:30 [2] 22.5 mi (3:51 / mi) +131ft 3:49 / mi

to gym and after gym to work...

Swimming 21:00 [3] 1.15 km (18:16 / km)

@ IMA

Mountainbike 1:21:30 [3] 12.0 mi (6:48 / mi) +1969ft 5:53 / mi

tiger ride with yumay, ruri, matt, and aaron... yumay is back in her old shape, keeping up for the most parts of the climb, in fact i never towed her the whole time...two towers as aaron was not quite up for the singletrack yet and Yand I did not want to get too wet and dirty before our mini vacation, as we left directly after that and drove to sequim...

Wednesday Apr 25, 2007 #

Run 40:10 [3] 4.8 mi (8:22 / mi)
shoes: Montrail Hardrock #1

AM, Ran at IMA, starting with 9 min/mile and slowly upping it to about 7.30 min/mile at end..

Trail Run 21:00 [2] 2.4 mi (8:45 / mi)
shoes: Montrail Hardrock #1

run after work... not much time

Tuesday Apr 24, 2007 #

Roadbiking (commute) 1:12:02 [2] 22.2 mi (3:15 / mi) +98ft 3:14 / mi

to work, finally got my front wheel back.. missed my trek

Swimming 41:00 [2] 2.2 km (18:38 / km)

swim with AV at the IMA... free pully free... good session...

Roadbiking (commute) 1:10:23 [2] 22.2 mi (3:10 / mi) +98ft 3:09 / mi

superb ride home.. really windy on the way up, which is very rare (usually the other way around) and then flying down from redmond going average 37-42kmh... nice! 37m half, 33m second..

Sunday Apr 22, 2007 #

Mountainbike 2:21:56 [2] 35.0 mi (4:03 / mi) +1640ft 3:53 / mi

slept in until 6 (had alarm on at 4 but just could not get out of bed) and then cut it short by just riding out to cougar, a short loop and rode home via E lake samm gravel trail....

C • Nice weekend! 8

Trail Run 1:21:39 [2] 7.0 mi (11:40 / mi) +820ft 10:30 / mi
shoes: Brooks Cascadia Lime#2

@ cougar

Inlineskate 40:00 [1] 8.0 mi (5:00 / mi)

good skating session with yumay... i dropped her towards the end of the turnaround point and then again once and waited, am now a little faster than her on my new K2 skates...

Saturday Apr 21, 2007 #

Mountainbike 4:45:45 [3] 58.5 mi (4:53 / mi) +6234ft 4:26 / mi

great ride out to cougar and from zoo to l'alp with yumay, then to lewis creek park where we did an orienteering race (earth day) then she went home and i did three extra loops of zoo, l'alp, down lakemont, after all that i connected with eric and rode to lake samm... then rode home along east lake samm gravel road... pretty tired at the end... good climbs...

Orienteering 21:40 [3] 2.0 km (10:50 / km) +98ft 10:05 / km
shoes: Brooks Cascadia Lime#2

(actively) shawoing yumay at the lewis creek park... was fun!

Friday Apr 20, 2007 #

Mountainbike 2:00:00 [2] 8.0 mi (15:00 / mi) +1312ft 12:59 / mi

course setting at tamarack springs.... way too much snow up there, had to turn the car around at about 3700 feet both places... rode up to 4200 feet and marked 3cps but the plan is now to reschedule the rogaine june 9th or 10th.. bummer

Trail Run 30:00 [3] 2.0 mi (15:00 / mi) +492ft 12:10 / mi

run and hike a bike portion

Thursday Apr 19, 2007 #

Mountainbike (commute) 1:18:00 [2] 22.2 mi (3:31 / mi) +98ft 3:30 / mi

#44, didnt get very much power out of my legs, even after adjusting my seat up a bit... maybe i had slight headwind...quite slow and a bit tired.. i think it was the hard swim last night... that threw me into bed at 9pm...

Mountainbike 1:37:00 [3] 15.0 mi (6:28 / mi) +2641ft 5:33 / mi

first tiger ride of the year..., aaron's first mtb ride back and he was already faster than many... impressive.... yumay felt good and left a little earlier from the car and we never caught her... i towed eric up both hills as his knee is still iffy and he chose not to clip in... the weather was amazing

Wednesday Apr 18, 2007 #

Swimming 53:30 [3] 3.0 km (17:50 / km)

all out 3k swim, free, no stops at all, was able to push and keep my HR up... totally awesome swim...

Tuesday Apr 17, 2007 #

Swimming 41:00 [3] 2.2 km (18:38 / km)

1000 free, 1000 pully, 200 various.... speedy today...

Trail Run 35:00 [3] 4.0 mi (8:45 / mi) +98ft 8:33 / mi

got in a quick swift run after talking with eric for 2h on rogaine maps and cp placements... one down a few more things to figure out left!

Monday Apr 16, 2007 #

Roadbiking (commute) 1:17:45 [2] 22.2 mi (3:30 / mi) +98ft 3:29 / mi

to work with the pink tank as my trek was still missing its front wheel and my lightspeed has a completely tacoed back wheel and a broken spoke... geeeee bikes!

C • Rest Days 3

Roadbiking 25:00 [3] 7.0 mi (3:34 / mi) +66ft 3:32 / mi

to gym, gym to bus, bus to home..

Swimming 30:00 [3] 1.5 km (20:00 / km)

was going to swim longer but the 12 people in two lanes kinda bothered me after a while... though it was good ironman training swimmg in front and behind so many people...

Sunday Apr 15, 2007 #

Roadbiking 2:31:45 [1] 53.0 km (2:52 / km) +1804ft 2:43 / km

recovery ride with yumay, towing her up to the towers at cougar hill.. then around lake sammamish... pushed a bit on the hill and at the end of the ride when yumay was strarting to feel better..

Roadbiking 30:00 [1] 6.0 mi (5:00 / mi) +492ft 4:38 / mi

went on a short relaxing evening bike ride with yumay... she totally wiped out at a red light not bein able to unclip and now has a bloody swollen knee... sucks....

C • Yumay 3

Saturday Apr 14, 2007 #

Mountainbike 2:47:00 [3] 26.0 mi (6:25 / mi) +5577ft 5:20 / mi

Idiotic but very efficient and useful hill repeat training... rode from the bottom of Issaquah (Zoo) up to the Top of Cougar (L'alp d'Issaquah).... 1400 feet in 2.7miles... did that 4 times and then once from the backside... before heading out to do flag pickup for eric.. got too late of a start (6.30am) to make it longer.... too bad..

Trail Run 2:49:00 [2] 13.1 mi (12:54 / mi) +3937ft 10:03 / mi
shoes: Brooks Cascadia Lime#1

Squak Mountain Half Marathon (trail with lots of climb!)... picked up the markers after erics Northwest Trail Run... 50 people showed up and the run went exceptionally well... great for eric.. i had the best time picking up the flags, the weather was awesome, i saw michelle maislen and ran with her for a while, and then just coasted in... legs felt great given the almost 10'000 feet of gain i got in before lunch....

Friday Apr 13, 2007 #

Swimming 30:00 [3] 1.5 km (20:00 / km)

a very good swim over lunch... 500 free, pull, free

Thursday Apr 12, 2007 #

Trail Run 2:53:00 [2] 17.4 mi (9:57 / mi) +98ft 9:53 / mi

went to sleep at 8.30pm last night due to complete exhaustion and then got up at 4.30am to run to work... ran all but a 5 mile bus shortcut (thank god for line 75), legs were certainly not so run-used as three months ago when i ran the 22.2M regularly once a week... but it was a beautiful morning and running along lake washington listening to John Bon Jovi singing "Dead or Alive" made me feel like a cowboy a little myself..... one that lost his horse i guess...

Wednesday Apr 11, 2007 #

Swimming 43:00 [3] 2.3 km (18:42 / km)

today was not a good day in many ways... got to bed way too late last night (BEAST race), could not get going in the AM and then had a horrible day at work with instruments breaking down, students messing up... all i got in was a relaxing swim... which was not that relaxing due to a high school "training" there... whats up with the hormones! gee...

C • Hormones 3

Tuesday Apr 10, 2007 #

Roadbiking (commute) 1:16:45 [2] 22.5 mi (3:25 / mi) +131ft 3:24 / mi

early AM, rode to the gym and then after a swim to work...

Swimming 40:00 [2] 2.0 km (20:00 / km)

woohoo! another 2k in the bag.... felt good, but i am still unsure about my kick, cant wait to try out the wetsuit and real lake swims!

Note

updated
http://4thdar.blogspot.com/

Orienteering 25:00 [1] 4.0 km (6:15 / km) +16ft 6:13 / km

BEAST Race, Night O picking up the controls... great event with 38 teams... super successful and fun....

Sunday Apr 8, 2007 #

Roadbiking 2:43:39 [4] 67.5 km (2:25 / km) +3609ft 2:15 / km

got up at 5am and had a great ride out to meet the SRC and matt, and biked up to cougar mountain top twice, from lakemont and issaquah, doing almost 3k feet befoere i met them.... SRC noone showed up other than Vin, so i ran with vin and matt, and then cycled back wiht matt.. averaging 22mph on the way back aroudn the lake.. the hills were gruesome and awesome!

Trail Run 1:43:00 [3] 10.0 mi (10:18 / mi) +1804ft 8:48 / mi
shoes: Brooks Cascadia Lime#2

great run, pushing a bit at first and then really good at the end, alone I would have just coasted i am sure...

Inlineskate 30:00 [2] 6.0 mi (5:00 / mi)

went out for a skate because it was WAY too beautiful to do taxes!

Note

This week was ideal, mix of hours, disciplines and hard workouts... hopefully i can continue this for anohter 3-4 week before race season starts...

C • Trainings 5

Saturday Apr 7, 2007 #

Mountainbike 2:04:00 [2] 12.0 mi (10:20 / mi) +656ft 9:49 / mi

With Team MerGeo at Black Diamond, Matt, Yumay, Peteris, Kim and Aaron showed up... had a good ride until at the last loop i fell hard and thought i broke my arm... but somehow I just hit a nerve so hard I could not move it at all for about 1 minute.. then it came back... plus banged up knee but its what i do...

C • Black Diamond 9

Trail Run 1:26:00 [3] 9.0 mi (9:33 / mi) +328ft 9:14 / mi

subsequent run....

Friday Apr 6, 2007 #

Inlineskate 1:55:30 [1] 22.2 mi (5:12 / mi) +98ft 5:11 / mi

that was a tougher than expected one... could tell i was more tired than usual when i was leaving this morning, and took it pretty easy/slow while focusing on center position and correct style... after about 15 miles i started fading and towards the end i was so tired i kept making really dumb skating mistakes that almost threw me to the ground like six times.. i must have looked like i was on skates the very first time, flailing around like Aaron when he skates...

Swimming 30:00 [3] 1.6 km (18:45 / km)

swam 1600 with no stop after work and before dinner with friends.

Thursday Apr 5, 2007 #

Note

Sleep deprived, Set alarm to 5am sharp but could not get up... well i did, walked downstairs, saw the couch and curled up only to wake up at 7... i still had enough time to get ready quickly and inline to work (had a 9.30 meeting) but caved and had a good breakfast and took the bus.. feeling a bit whimpy today...

C • Nice job 2

C • Nice job 1

Roadbiking (commute) 1:03:19 [3] 22.2 mi (2:51 / mi) +98ft 2:50 / mi

took all my frustrations of the day (and boy were there many competing ones!) out on the bike and trail.... fastest ever ride home.. this included various stops on lights/stopsigns and slaloming through congested areas... must have passed about 200-300 riders...

Trail Run 55:00 [1] 5.0 mi (11:00 / mi)

easy run with yumay along the river, did 4 100m sprints like eric suggested... felt great...

Wednesday Apr 4, 2007 #

Roadbiking (commute) 1:15:20 [2] 22.2 mi (3:24 / mi) +98ft 3:23 / mi

biked to work before the weather got too bad.. it was warm out, probably 20F warmer than yesterday... had to once again carry full set of clothing, running gear, food, etc... glad I have that gigantic cycle bag now...

Swimming 59:30 [3] 3.0 km (19:50 / km)

really good swim after work.... no excuses for once, no pressing desire to stop swimming, so i swam freestyle with no pully the whole 3k.. felt great and could have gone longer.... plus this is 3 days in a row, just like dr. eric prescribed :)

C • Good patient! 7

Tuesday Apr 3, 2007 #

Roadbiking (commute) 1:15:00 [2] 22.2 mi (3:23 / mi) +98ft 3:22 / mi

biked to work with ruri, to the gym first since I had a bit of time before my first meeting, and then to work... bittercold like january when we started.. frost and ice all over... then it got real warm and comfy...

Swimming 20:00 [3] 1.0 km (20:00 / km)

1 quick k swim at IMA all with pully.... arms a wee bit tired...

C • What's "pully"? 3

Trail Run 1:33:00 [3] 9.0 mi (10:20 / mi) +1670ft 8:47 / mi
shoes: Brooks Cascadia Lime#2

good hard run with matt hayes at cougar... i went out a little fast and then almost bonked... then we went at a good fast pace.. he said it was his 2nd fastest run of the season (other than when he ran with alex, which is fine by my ego as i never aspire to run as fast as alex)....

C • What kind of attitude is that? 4

Monday Apr 2, 2007 #

Swimming 40:00 [3] 2.0 km (20:00 / km)

really good swim at the IMA.... unfortunately there were some slowdowns getting there so my 3k plan had to be cut to 2k but i was feeling phantastic and got into a good rythm.... for a while i kinda zoned out and went through the gigathlon race course.. probably swam a couple of hundred yards until i realized i am not counting laps anymore.. which is a good thing... it needs to become that way.. just like with trailruns...

Sunday Apr 1, 2007 #

Trail Run 2:00:45 [1] 10.0 mi (12:05 / mi) +1476ft 10:36 / mi
shoes: Brooks Cascadia Lime#2

Easy recovery run at Cougar with Yumay... the pace was conversational (lots of politics today, which makes yumay all riled up and run a little faster :) and I only towed her on the first hill... my legs were fine on the uphills but hurt in the core on all the downs, so it was probably good I put in the miles at a reasonable pace...

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