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Training Log Archive: roschi

In the 30 days ending Nov 30, 2007:

activity # timemileskm+ft
  Mountainbike7 14:31:00 111.0(7:51) 178.64(4:53) 9370
  Trail Run7 8:41:21 50.16(10:24) 80.72(6:28) 1050
  Paddling3 3:20:00 15.0(13:20) 24.14(8:17) 13
  Hike1 3:05:00 9.0(20:33) 14.48(12:46) 2231
  Upper body/Strength1 30:00
  Run1 20:00 2.3(8:42) 3.7(5:24)
  Total16 30:27:21 187.46 301.68 12664
  [1-5]16 30:02:21

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Thursday Nov 29, 2007 #

Trail Run 45:00 [3] 5.0 mi (9:00 / mi)
shoes: Brooks Cascadia #3

nice run along the river with yumay in the AM...

Friday Nov 23, 2007 #

Mountainbike 1:14:00 [3] 6.0 mi (12:20 / mi) +328ft 11:44 / mi

Gooseberry Mesa again, some serious GI problems from mexican food the night before, plus one bad fall (messed up my arm a bit) , so we called it quits a bit earlier, but had a blast out there once again...

Thursday Nov 22, 2007 #

Hike 3:05:00 intensity: (2:00:00 @2) + (1:05:00 @3) 9.0 mi (20:33 / mi) +2231ft 16:39 / mi
shoes: Brooks Cascadia Grey #1

day in zion NP: hiked up lower and upper emerald pools, then to angels landing, and ran down whatever possible...
C • Angels landing is pretty co... 4

Tuesday Nov 20, 2007 #

Run 20:00 [3] 2.3 mi (8:42 / mi)
shoes: Brooks Cascadia Grey #3

warmup, cooldown

Upper body/Strength 30:00 [3]

workout at the gym in vegas...

Monday Nov 19, 2007 #

Mountainbike 2:15:00 [3] 18.0 mi (7:30 / mi) +427ft 7:20 / mi

WHOA!!! best mtb ride of my life, hands down....!!!! gooseberry mesa is like heaven for MTBers.... its like rollercoaster/bobsled type redrock intermixed with some fast paced earth trails between... going back there on the way up!
C • Please spare me the details.. 4

Sunday Nov 18, 2007 #

Mountainbike 1:45:00 intensity: (1:00:00 @1) + (45:00 @3) 12.0 mi (8:45 / mi) +1476ft 7:50 / mi

went to fruita, colorado, for a day trip and wow was it worth it!!! craziest single tracks. I highly recommend the Kessel Run trail, sweetest downhilling i have done so far... rode up to the top and down via several trails including zippedy something.. crazy ridges and rollercoaster/bobsleding type downhilling...

Mountainbike 27:00 [4] 5.0 mi (5:24 / mi) +479ft 4:57 / mi

incredible ride up prime cut down kessel run after i dropped off yumay at the car...

Saturday Nov 17, 2007 #

Mountainbike 3:22:00 [3] 28.0 mi (7:13 / mi) +2198ft 6:43 / mi

rode from town to the poison spider mesa and rode the whole loop including the somewhat dangerously stupid (walked most of it) portal trail.... overall a great day but tough riding, lots of sand and gnarly redrock passages... yumay did exceptionally well and we rode large parts with two very good riders from colorado.... my body is pretty beaten up, i fell on my knee and hip twice and scratched up the back of my leg with a nice flesh wound.... this vacation is killing me but i love it so far!

Friday Nov 16, 2007 #

Mountainbike 2:58:00 intensity: (2:00:00 @2) + (50:00 @3) + (8:00 @5) 20.0 mi (8:54 / mi) +2297ft 8:02 / mi

rode up to slickrock, then did the practice and main loop (harder direction this time)... i am so friggin out of shape!!!!
but had a great time and it was a good moab warmup...
C • Moab... 6

Thursday Nov 15, 2007 #

Trail Run 24:00 [1] 2.5 mi (9:36 / mi)
shoes: Brooks Cascadia Grey #3

easy run at klondike bluffs after two days of 10h drives right before moab, finally!

Sunday Nov 11, 2007 #

Trail Run 1:10:00 intensity: (25:00 @0) + (45:00 @3) 6.0 mi (11:40 / mi) +33ft 11:36 / mi
shoes: Brooks Cascadia Grey #1

run with yumay to the dog trails, around marymoor and back...

Paddling 1:10:00 [2] 5.0 mi (14:00 / mi) +13ft 13:58 / mi

evening to marymoor park and back with yumay... fun!

Saturday Nov 10, 2007 #

Event: Ron Herzog 50K
 

Trail Run 3:15:00 intensity: (1:15:00 @1) + (2:00:00 @3) 26.0 km (7:30 / km) +525ft 7:17 / km
shoes: Brooks Cascadia Grey #3

course marking RH50 at night... yumay dropped me off at the halfway and i ran through the traps, spanning a 50m rope across a dangerous washout and one across a river... lots of extra gear to carry and lots of marking tape (500ft) to go though... once out of the traps i ran hard 1h15 (9.5M) to the finish, mostly downhill with some up... legs felt a bit trashed afterwards

Friday Nov 9, 2007 #

Paddling 50:00 [2] 4.0 mi (12:30 / mi)

7 am paddle with robin, skies opened up and we got a great sunrise to watch.... paddled from idlewood park across the water then to the mouth of the slew and back....

Thursday Nov 8, 2007 #

Trail Run 22:00 intensity: (12:00 @3) + (10:00 @4) 3.0 mi (7:20 / mi)
shoes: Brooks Cascadia Grey #3

run in the early morning... out fast, back slower...

Trail Run 52:00 [3] 6.0 mi (8:40 / mi) +164ft 8:27 / mi

run with brook and murray over lunch....

Wednesday Nov 7, 2007 #

Trail Run 33:21 [4] 4.5 mi (7:25 / mi)
shoes: Brooks Cascadia Grey #3

phantastic run in the AM before work....

Monday Nov 5, 2007 #

Mountainbike 20:00 [2] 6.0 mi (3:20 / mi)

unmotivated ride in the AM...

Saturday Nov 3, 2007 #

Paddling 1:20:00 [3] 6.0 mi (13:20 / mi)

Rico-Challenge.... great paddle out at lake sammamish, started with AAron and Yumay... Eric had us change teams almost every TA opportunity, was great to get to know other racers a bit better...

Mountainbike 2:10:00 [3] 16.0 mi (8:07 / mi) +2165ft 7:12 / mi

phew.. i am so out of shape.. it was embarrassing... aaron towed reed while max and i tried to keep up... i naved pretty much the whole race and only had one small messup (well mismapped but i could have done better anyhow...)
C • Miss Mapped? 9

Trail Run 1:20:00 [1] 7.0 mi (11:26 / mi) +328ft 10:57 / mi

easy peasy pace naving through cougar... reed was hurting so we were going slower pace... rvg joined us for that, was nice haning out with so many people....

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