Monday Mar 29 |
 | Trail Run 1:00:00 [2] 6.5 mi (9:13 / mi) | |
| shoes: Asics Blade |
| trail run at goldsmith park.... unusually slow pace, maybe from snowboarding yesterday... |
| Spinning 50:00 [3] 16.0 mi (3:08 / mi) | |
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| bike |
| Paddling (row machine) 10:00 [3] 1.2 mi (8:20 / mi) | |
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Saturday Mar 27 |
| Mountainbike 3:03:00 [3] 25.0 mi (7:19 / mi) +500m 4:17 / km | |
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| Dirtworld.com adventure race training... mountainbike section, very technical... getting slightly better at it, still hit a lot of trees though... i guess thats what they call being in touch with nature.... |
| Trail Run 2:00:00 [3] 14.0 mi (8:34 / mi) | |
| shoes: Asics Blade |
| ... trailrun section, very few scrambles/searches/stops.... tired, hips still not great, feet hurt a bit... but got easier with time... |
Thursday Mar 25 |
| Spinning 1:00:00 [3] 17.0 mi (3:32 / mi) | |
| ahr:130 |
| bike |
| Run 1:00:00 [3] 7.0 mi (8:34 / mi) | |
| ahr:145 shoes: Asics Gel 1070 |
| ellip |
Sunday Mar 21 |
| Trail Run 3:28:00 [3] 19.0 mi (10:56 / mi) +1300m 5:37 / km | |
| shoes: Asics Blade |
| trail run at cougar..... extremely stuffed up... felt good in the beginning, but got tired already after 1h, .... had problems on the downhills, last h dehydrated as well... need rest and sleep |
Saturday Mar 20 |
| Roadbiking 4:07:00 [2] 112 km (2:12 / km) +500m 2:09 / km | |
| ahr:130 |
| discovery park, burke gillman, marymoore park, cougar mt. red town trailhead, I-90, seattle downtown back up to discovery park.. moderate pace with jeff... muscles feeling great, cold not really getting better... |
Friday Mar 19 |
| Spinning 1:00:00 [2] 18.0 mi (3:19 / mi) | |
| ahr:130 |
| bike |
Tuesday Mar 16 |
| Run Tartan 30:00 [5] 4.25 mi (7:03 / mi) | |
| ahr:185 max:203 shoes: Asics Gel 1070 |
| probably slower than some of the swiss cows out there but thats as fast as i can run in 30min, legs feel good after slowdown, heartrate was the problem... need to do more intervall training... |
| Run Tartan 30:00 [2] 3.6 mi (8:20 / mi) | |
| ahr:140 shoes: Asics Gel 1070 |
| jog out..... |
Monday Mar 15 |
| Run 1:00:00 [4] 7.0 mi (8:34 / mi) | |
| ahr:168 |
| ellip |
Sunday Mar 14 |
| Hike 4:00:00 [1] 8.0 mi (29:59 / mi) +800m 14:13 / km | |
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| hiked lake serene with yumay... big heavy expedition style boots and 40 pound backpack (artificial load-up), streneous pace... great hike, snow the last hour or so.. hamstrings hurt like hell from yesterday, knees ok.... |
Saturday Mar 13 |
| Roadbiking 5:05:00 [2] 110 km (2:46 / km) +950m 2:39 / km | |
| ahr:120 |
| Dirtworld training, easy pace ride with extra hill training... great ride and not particularly exhausting except for a 30 minute catch-up after a flat.... |
| Trail Run 1:03:00 [3] 6.5 mi (9:40 / mi) +250m 5:23 / km | |
| ahr:140 shoes: Asics Blade |
| ... continuation after change... discovery park.... |
| Paddling 1:22:00 [3] 4.0 mi (20:29 / mi) | |
| ahr:140 |
| ... end of training, my first time, but in the end i was ok.... extremely sore upper arms and shoulders now.... , incredibly beautiful on westlake upwards north.... |
Wednesday Mar 10 |
| Run (Pavement) 45:00 [2] 4.0 mi (11:14 / mi) | |
| shoes: Asics Blade |
| Goldsmith park, ankle good, no pain, but very tired, even at slow pace.... so i stopped after 45m |
Tuesday Mar 9 |
| Spinning 1:00:00 [2] 18.0 mi (3:19 / mi) | |
| (injured) |
| Off the flexicast, ankle ok, no pain during the bike |
Sunday Mar 7 |
| Trail Run 2:20:00 [4] 14.0 mi (10:00 / mi) +800m 5:17 / km | |
| (injured) shoes: Asics Blade |
| Seattle running company run, stayed with the top guys the whole time, all out... barely able to follow, misstepped after about 1h, (the right, good foot at least), thought i d be allright, very sore and a little swollen now... need to rest from running this week... |
| Run 20:00 [3] 1.0 mi (20:00 / mi) | |
| shoes: Asics Blade |
| Jog in, Walk out |
Saturday Mar 6 |
| Mountainbike 2:20:00 [2] | |
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| Bike and Run with Dirtworld... had a lot of trouble following them and gave up after 1 h, so did ryan, so we went on the road and put in some quantity miles..... |
| Trail Run 1:20:00 [2] 9.0 mi (8:52 / mi) +50m 5:26 / km | |
| shoes: Asics Blade |
| Run right after bike... very easy pace, no problems, felt fit... |
Thursday Mar 4 |
| Spinning 1:00:00 [2] 19.0 mi (3:09 / mi) | |
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| Bike |
Wednesday Mar 3 |
| Spinning 1:00:00 [3] 17.0 mi (3:32 / mi) | |
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| Bike |
Tuesday Mar 2 |
| Trail Run 1:40:00 [3] 10.0 mi (10:00 / mi) +350m 5:36 / km | |
| shoes: Asics Blade |
| Cougar, upper trails (coyote, mill creek...etc) tired at first, a good go in the end... had to try out my new mini ipod, works great! |