Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roschi

In the 30 days ending Jun 30, 2007:

activity	#	time	miles		km		+ft
Mountainbike	7	21:28:20	148.3	(8:41)	238.67	(5:24)	15256
Trail Run	7	18:50:39	81.9	(13:48)	131.81	(8:35)	11056
Roadbiking	5	11:38:50	207.6	(3:22)	334.1	(2:06)	4843
Orienteering	3	7:01:00	22.97	(18:20)	36.97	(11:23)	3117
Inlineskate	3	5:13:30	58.0	(5:24)	93.34	(3:22)	328
Swimming	5	3:20:00	5.77		9.29
Paddling	3	2:56:16	14.6	(12:04)	23.5	(7:30)	16
Spin Class	1	1:00:00	18.0	(3:20)	28.97	(2:04)
Portage	1	20:00	1.0	(20:00)	1.61	(12:26)
Yoga	1	15:00
Total	23	72:03:35	558.15		898.25		34616

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Saturday Jun 30, 2007 #

Trail Run 4:10:00 [1] 19.0 mi (13:09 / mi) +1476ft 12:15 / mi

very slow run (and some walking, mostly at the end) with yumay, doing the 19mile... it was a great outing, and she slow speed ideal for a last test.. i am ready to go, hopefully the arm will be too.. not much pain anymore, just cant strech it fully yet and still a bit swollen/tender...

Friday Jun 29, 2007 #

Spin Class 1:00:00 [2] 18.0 mi (3:20 / mi)

spin @ home, felt awesome and i was sweating like a pig...

Note

pain down to a 2-3, meds are working, range of motion still bad..

Thursday Jun 28, 2007 #

Note
(injured)

very frustrating... no additional to all the greencard problems i must have done some big number on my ellbow... the right one, its not swollen but i have barely been able to move it without major pain for 1.5 days... will see a doctor this AM... still planning on leaving for CH though..

C • Elbow 4

Wednesday Jun 27, 2007 #

Swimming 20:00 [1]

open water swim.. still no travel document... man is that a bummer...

C • More trips to Tukwila? 3

Swimming 30:00 [2]

good swim at ima

Tuesday Jun 26, 2007 #

Swimming 40:00 [3] 2.5 km (16:00 / km)

WHOA, I lOVE the new blue seventy helix wetsuit, they hooked me up good!!, its like being a boat.. i floated and kept gaining speed.. was significantly faster with it than without.. though it was in the pool so i got way way too hot...

Swimming 20:00 [1] 1.1 mi (18:11 / mi)

basically just level 1-2 floating with long strokes... had a blast swimming... that i have never felt like before...

C • Open Water Swimming 1

Monday Jun 25, 2007 #

Inlineskate 2:03:00 [3] 22.5 mi (5:28 / mi) +164ft 5:26 / mi

shockingly slow skate home.. to my defense i found that my skates were at work, plus one tech shirt and beach shorts, so i skated home unprepared... met yumay about 2/3 through and skated home with her...

Saturday Jun 23, 2007 #

Mountainbike 7:50:00 [2] 40.0 mi (11:45 / mi) +5577ft 10:23 / mi

Superbly successful day of course scouting for the 24h race on the 15th of september (www.4thDAR.com) (well alltogether it was 22h of driving there, riding/driving/running around on the course and talking to people), Glen did an amazing job choosing this area and we scouted two major places each 3 and 6.5h (with some downtime)...

C • :-( 3

Friday Jun 22, 2007 #

Orienteering 2:05:30 [4] 9.0 mi (13:57 / mi) +656ft 13:03 / mi
shoes: Montrail Continental Divide

awesome solistice streetscramble event with yumay... #58 was not there the first time (someone had taken it down) and so we went back later and lost 5 minutes, and i lost 1-2 minutes on not reading questions/answers correctly, but navigated like a charm, we won our division by over 150 points and got close to likes of nikolay, targo, john, ... really impressive how fast yumay ran.. after the last cp, 2h into it i would say we had a combined tow-speed of sub 7min/mile during the end 15 minutes...

Thursday Jun 21, 2007 #

Mountainbike (commute) 1:24:25 [1] 22.5 mi (3:45 / mi) +164ft 3:44 / mi

easy recovery ride to work, never pushed very hard...

Swimming 20:00 [2] 1.0 km (20:00 / km)

quick swim over lunch, wish i had more time but the day went so fast..

Trail Run 1:02:13 [1] 5.2 mi (11:58 / mi) +492ft 10:59 / mi
shoes: Brooks Cascadia Lime#1

eric's solistice run with yumay... but it was all messed up, her meeting ran 1.5h late, we got there 30 min late, she wasnt feeling good so we took it easy... blessing on my legs actually, today (fri) they feel much better...

C • Solstice 4

Wednesday Jun 20, 2007 #

Roadbiking (commute) 1:11:45 [2] 22.5 mi (3:11 / mi) +164ft 3:10 / mi

to work, some of the detour was reduced... my butt is hurting from a lot of saddle time and run chafing... fun times...

Orienteering 1:25:00 [2] 8.0 km (10:38 / km) +164ft 10:18 / km
shoes: Cascadia #4 Orange

oh gee, quite possibly the worst orienteering course i have done... maybe second to excactly the same event last year... bruce is a super nice guy but the course was just MAYHEM... bushwhacking galore, missing and misplaced checkpoints, some in the worst dark green areas ever... the sprint took me 1h, eric took 37m (for a 3.1k sprint), then i did course 4 but 2 was never set so i ran aound a bit more and called it a day... learned a lot though running fast on the map, and relocations... plus the weather was killer good...

C • worst. orienteering. course. ever. 4

Tuesday Jun 19, 2007 #

Inlineskate (commute) 1:58:30 [2] 23.5 mi (5:03 / mi) +164ft 5:01 / mi

tough one... commute to work, was tired off the bat, and it went downhill from there... the heavy pack (running home tonight) did not help, and there was a long-ish detour in kenmore on the bumpy street.... the skates are better for short stints, i think i still like the old ones for longer skating sessions as they support my ankles more... anyhow, the weather was great and I had good music, so it wasnt all that bad...

Swimming 30:00 [2] 1.0 mi (30:00 / mi)

swim over lunch at ima.. not too much time.., swam pretty fast...

Trail Run (commute...) 3:51:26 [2] 23.5 mi (9:51 / mi) +164ft 9:47 / mi
shoes: Cascadia #4 Orange

phew, flat runs always kill me more than hilly ones... ran at decent pace until kenmore, had to take a big detour as there was some big shooting and they crossed it all off with crime scene tape.. crazy... saw max on the way home too...

Sunday Jun 17, 2007 #

Inlineskate 1:12:00 [2] 12.0 mi (6:00 / mi)

rain training for gigathlon.. it had just stopped as i got up so i skated on very wet tarmac up to bothell and back, felt fine except for the headwind back, wet roads and headwind made for a slow go.. no incidents, sliders or falls...

C • Gigathlon kommer snart 5

Orienteering (rogaining) 3:30:30 [1] 9.0 mi (23:23 / mi) +2297ft 18:50 / mi
shoes: Brooks Cascadia Lime#1

distance and el. a guess, need to look at map... got to erics rogaine site at 4pm to help with cp retrieval.. tough, wilderness area, lots of very steep up and down, mostly off trail, yumay rolled her ankles a couple of times, but was fun being out there with her, she even co-navigated a few cp's...

Saturday Jun 16, 2007 #

Roadbiking 5:51:45 [2] 103.0 mi (3:25 / mi) +3268ft 3:19 / mi

rode out to marymoor park and then did the flying wheels 100 mile road ride.. road with julie, aaron and robin, julie did the 50M, and we dropped robin after a while, yumay was totally done for around mile 90 and i towed/pushed her for the last 10... great ride!

C • That was you! 4

Friday Jun 15, 2007 #

Swimming 40:00 [2] 1.5 mi (26:40 / mi)

Swim over lunch... i should have really swam more getting ready for the race but what s done is done...

Thursday Jun 14, 2007 #

Mountainbike (commute) 1:21:00 [3] 22.3 mi (3:38 / mi) +164ft 3:36 / mi

biked to work with all the gear to go to tiger tonight...

C • Hrs 1

Mountainbike 1:23:55 [2] 10.0 mi (8:24 / mi) +1804ft 7:10 / mi

rode at tiger with yumay, matt, aaron and ruri, yumay had derailleur problems and then lost a back break pad so we rode up the fire road instead of the singletrack... good workout, i was tired already from the high volume of the last few days...

Wednesday Jun 13, 2007 #

Trail Run 1:36:00 [3] 6.0 mi (16:00 / mi) +4757ft 9:08 / mi
shoes: Brooks Cascadia Lime#2

up times of mt.si 1 and 0.5 (2nd until i met up with murray and lisa)... ran 1st with glen, julie and tom... great calm weather at top...

Trail Run 1:24:00 [1] 6.0 mi (14:00 / mi)
shoes: Brooks Cascadia Lime#2

down

Tuesday Jun 12, 2007 #

Roadbiking (commute) 1:09:30 [3] 23.3 mi (2:59 / mi) +164ft 2:58 / mi

carried a huge load of papers (all my immigration stuff), about 30lbs to work, my back was a bit sore at the end but the overall speed was satisfying....

Roadbiking (commute) 1:03:55 [4] 23.3 mi (2:45 / mi) +164ft 2:44 / mi

felt strong as a bull.... when not having to slalom around the gazillion burke gilman tourists (e.g. the people that use the trail on the 7 warmest days of the year) i was going about 24-25mph up the lake and 21-22mph against the wind... this bodes well for my switzerland race if they ll give me the travel documents in time..

C • so is there still a chance....... 3

Portage 20:00 [3] 1.0 mi (20:00 / mi)

kayak to river and back

Paddling 1:21:45 [2] 6.3 mi (12:59 / mi)

kayaked downriver with robin, then back up... nice paddle, a little colder and cloudy which was appreciated after a hot day..

Sunday Jun 10, 2007 #

Roadbiking 1:31:55 [2] 27.5 mi (3:21 / mi) +591ft 3:17 / mi

lake sammamish loop with yumay, super windy... i was too tired from the race to give it all, so yumay lead the whole way, and almost dropped me on the hills a couple of times... great to see her improve...

Yoga 15:00 [2]

Yoga session with Yumay... tough....

Saturday Jun 9, 2007 #

Event: 4th Dimension Spring Rogaine

Trail Run 52:00 [3] 3.2 mi (16:15 / mi) +328ft 14:49 / mi

got up at 4 am to put out the last two cps, ran back and started registration.. race went exceptionally well, was super well received, all the cps were in right place, and had great volunteers.... almost 80 racers was also a good showup given the SS in everett and SRC cougar 7.5M run...

C • 4thD 7

Mountainbike 1:30:00 [2] 8.0 mi (11:15 / mi) +656ft 10:26 / mi

found 7 course flag pickup volunteers!! so i only did 6cps.. got home way early, nice break...

Trail Run 30:00 [2] 1.5 mi (20:00 / mi) +558ft 14:48 / mi
shoes: Brooks Cascadia Lime#2

foot pickup... bottom valley one.. i was toast at the end.. no sleep or shower for 2 days, felt a little like an expedition race....

Friday Jun 8, 2007 #

Trail Run 4:50:00 [2] 15.0 mi (19:20 / mi) +3281ft 16:01 / mi
shoes: Brooks Cascadia Lime#2

set out 24 out of the 26 control flags from 2.30pm until 12.45 am ... lots of running, hiking, bushwhacking, driving around and occasional biking... tough, really tough, hot at first, then cool but i was just tired as heck.. don d helped me for the last 4 hours...

Mountainbike 2:00:00 [2] 10.0 mi (12:00 / mi) +984ft 10:59 / mi

bike portions...

Tuesday Jun 5, 2007 #

Event: BEAST Race #3

Paddling (aluminum canoe) 32:31 [3] 3.0 mi (10:50 / mi) +16ft 10:47 / mi

BEAST #3, my first ever not organizing but racing, eric did a superb job on course design... it just never gets repetitive even after a 3rd time at the WAC... raced with yumay, and barry joined us for the paddle as solos get to team up for the paddle... and we had a choice to skip two land or one water control.. we went for the land option and splitting up (e.g I run, they paddle, they pick me up) but I badly undershot CP1 and lost 3 minutes... bummer.. finished the paddling in 3rd place just 2 minutes behind glen and sarah...

Roadbiking 50:00 [2] 8.0 mi (6:15 / mi) +492ft 5:54 / mi

lost 3 minutes on finding the TA but otherwise had a great biking leg, especially at the end where we blew by everyone that undershot and sneaked to the finish before most teams... time is guess right now

Trail Run 35:00 [3] 2.5 mi (14:00 / mi)

horrendous mistake (first trying to bushwhack and then not reading cp question right, undershooting, overshooting, and so fofth) and lost our really good position, got on the bike after a great US states puzzle special test.... since manny's and robin/clif made a cp error we ended up in 2nd or 3rd instead of 4-5th... coulda woulda shoulda done much better on the nav...

Sunday Jun 3, 2007 #

Note
(injured)

Hmm... bummer, tried to go for a run but had to abort at about 100 steps into it.. i think i did a bigger number on it continuing at the big muddy, and last weeks orienteering race did not help... will rest it until tuesday and race the BEAST and see how it goes...

C • yes doing the o race was not a... 8

Paddling 1:02:00 [2] 5.3 mi (11:42 / mi)

killer paddle down the sammamish river and up with yumay, weather was stunning the way the storm moved in, and the wildlife abundant... what a place we live in!, did some hard strokes about every 10min...

Saturday Jun 2, 2007 #

Mountainbike 4:38:00 [2] 25.0 mi (11:07 / mi) +4265ft 9:34 / mi

epic ride with yumay... up devils gulch, down mission ridge.. started off at 9.30 and that was about 1.5h too late, it was already 80+F and got hotter and hotter... yumay had some initial problems but over time got used to the long tough climb... great outing... foot still hurts...

Friday Jun 1, 2007 #

Mountainbike 1:21:00 [2] 10.5 mi (7:43 / mi) +1640ft 6:43 / mi

late evening ride at lake wenatchee with yumay... originally planned doing mad lake with would have been a better choice, did chihuaua, never seen that many mosquitoes.... had to ride dwon fire road to not get eaten alive....

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