Sunday Oct 31 |
 | Trail Run 1:52:00 [4] 12.0 mi (9:20 / mi) +650m 4:58 / km | |
| shoes: Montrail Diez Vista |
| moslty hard running, especially uphills, on cougar.. did the large round counterclockwise, hard up indian trail, via marsh and the lake to bear ridge, down and up to coyote and the rest... |
Saturday Oct 30 |
| Paddling (kayaking) 2:07:00 [3] 11.0 mi (11:32 / mi) | |
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| kayaked with yumay out to mid-520 bridge and then left north for about a mile.. then back via UW and montlake cut |
| Run Tartan 53:00 [2] 3.5 mi (15:09 / mi) +150m 8:18 / km | |
| shoes: Asics Trail Gel 1090 |
| ran one loop with extras at discovery park right after the kayak... |
Friday Oct 29 |
| Run Tartan 30:00 [3] 3.8 mi (7:53 / mi) | |
| shoes: Asics Gel 1070 |
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| Paddling (windjammer) 20:00 [3] 2.0 mi (10:00 / mi) | |
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Thursday Oct 28 |
| Swimming (class) 40:00 [3] 0.7 km (57:09 / km) | |
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| though not a lot of distance.. lots of swim-turns and footwork... |
| Run Tartan 30:00 [3] 3.8 mi (7:53 / mi) | |
| shoes: Asics Gel 1070 |
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| Stairmonster 30:00 [4] 2.5 mi (11:59 / mi) +500m 4:36 / km | |
| shoes: Asics Gel 1070 |
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| Run 20:00 [2] 4 km (5:00 / km) | |
| shoes: Asics Gel 1070 |
| warmup, intermediate, cooldown |
Wednesday Oct 27 |
| Trail Run 42:00 [2] 4.5 mi (9:20 / mi) | |
| shoes: Asics Trail Gel 1090 |
| got up a little late at 7 this morning and went for a short run with yumay... she s getting a bit faster now so the usual loop s taking a few minutes less... |
| Paddling (windjammer) 45:00 [3] 3.0 mi (14:59 / mi) | |
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Tuesday Oct 26 |
| Swimming 40:00 [2] 0.9 km (44:27 / km) | |
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| morning classes... swimming more laps now.... |
Monday Oct 25 |
| Roadbiking (commute) 1:18:00 [2] 36.3 km (2:09 / km) +50m 2:08 / km | |
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| it s really getting cold, fortunately i am winter-proof except for my toes, that are even frozen with thick shoes, gore-tex socks and wool socks... woder how its going to be in 2 months from now... |
| Roadbiking (commute) 1:10:00 [3] 36.3 km (1:56 / km) +50m 1:55 / km | |
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| night commute back... strange going at 20mph during the night... my new onespot light is OK, could use a halogen one though...
the ride was surprisingly easy and fast... |
Sunday Oct 24 |
| Trail Run 45:00 [2] 5.0 mi (9:00 / mi) | |
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| trailrun with yumay |
Saturday Oct 23 |
| Orienteering 6:31:54 [1] 15.9 mi (24:38 / mi) +1300m 12:13 / km | |
| shoes: Montrail Diez Vista |
| the redo of the adventure race trekking section in leavenworth... drove out after work and night-navigated the 9CPs perfectly (not like it was that difficult given the fact that i had just been on the section 2 weeks ago)
yumay was a trooper, since we trekked it without having to look for the CPs it was a very fast trek with a lot of runs and fast bush-whacking.... |
Thursday Oct 21 |
| Swimming 45:00 [2] 0.6 km (1:15:00 / km) | |
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| Run Tartan 1:00:00 [4] 8.0 mi (7:30 / mi) +0m 4:40 / km | |
| shoes: Asics Gel 1070 |
| laps at IMA, starting with 8min miles, then down to 7 |
Wednesday Oct 20 |
| Roadbiking (commute) 1:14:00 [3] 36.3 km (2:02 / km) | |
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| going steady fast for 1h, then tapering off... |
Tuesday Oct 19 |
| Swimming 45:00 [1] 0.5 km (1:30:00 / km) | |
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| swim training... intervals with rest periods, class style... |
Monday Oct 18 |
| Roadbiking (commute) 1:23:30 [2] 36.3 km (2:18 / km) +50m 2:17 / km | |
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| somehow surprisingly slow .... |
Sunday Oct 17 |
| Trail Run 56:36 [2] 7.0 mi (8:04 / mi) | |
| shoes: Asics Trail Gel 1090 |
| flat 7mi run.... |
Saturday Oct 16 |
| Trail Run 1:02:00 [2] 6.2 mi (10:00 / mi) | |
| shoes: Asics Trail Gel 1090 |
| run along the redmond trail during pouring rain.... |
Friday Oct 15 |
| Roadbiking (commute) 1:17:00 [2] 36.3 km (2:07 / km) +50m 2:06 / km | |
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| commute to work... back in the saddle... |
| Roadbiking (commute) 1:10:00 [3] 36.3 km (1:56 / km) +50m 1:55 / km | |
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| back home... |
Thursday Oct 14 |
| Trail Run 30:00 [2] 3.3 mi (9:05 / mi) | |
| shoes: Asics Trail Gel 1090 |
| light jog on the marymoor park trail... still a bit sick and got very tired at the end... even though i was almost walking... |
Monday Oct 11 |
| Note | |
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| super-sore today... the towing and 7minute miles at the end of the race really took it out of me... i ll need a few days of complete rest...even my arms are dead from the kayaking.... |
Sunday Oct 10 |
| Paddling 1:21:00 [3] 3.3 mi (24:32 / mi) | |
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| 3 loops (of 5) to begin with, jeff and mark did one each.. went really well, however we were in the bottom half at the end... |
| Mountainbike 8:00:00 [3] 42.0 mi (11:25 / mi) +1500m 6:24 / km | |
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| to mad lake and back via about 4 CPs, easy nav., towed mark for about 2h, plus some pushing his bike |
| Trail Run 11:30:00 [2] 24.0 mi (28:45 / mi) +2000m 14:11 / km | |
| shoes: Asics Trail Gel 1090 |
| tough and bad navigation, rest ok, carried marks pack for 2h, then bonked a bit myself and he had some food that bounced me back... |
| Note | |
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| with jeff and mark, trioba nr 3...
essentially a great race, the course, the team, my overall shape... we had some troubles on the navigation and mark was a bit sick the day before but overall a great race... finished 7th of 40 teams..., the crazy thing was that we were 9th about 1h before the race was over and then ran back the 7miles in less than 1h, passing 2 teams on the descent... my body has to pay for that... |
Thursday Oct 7 |
| Run Tartan 40:00 [2] 4.5 mi (8:52 / mi) | |
| shoes: Asics Gel 1070 |
| easy run @ IMA to get warmed up for the weekend... |
Tuesday Oct 5 |
| Paddling (windjammer) 30:00 [4] 3.5 mi (8:34 / mi) | |
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| Spinning 30:00 [3] 10.0 mi (3:00 / mi) | |
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Sunday Oct 3 |
| Trail Run 40:00 [2] 4.0 mi (10:00 / mi) | |
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| yumay dragged me out to run... low motivation, short run... |
Saturday Oct 2 |
| Trail Run 59:02 [3] 6.0 mi (9:50 / mi) +180m 5:36 / km | |
| shoes: Asics Trail Gel 1090 |
| to whither and back, quite positively surprised, knee and hips didnt hurt much.. sore from the run though as i havent been able to run for a while... |
Friday Oct 1 |
| Run Tartan 30:00 [3] 3.5 mi (8:34 / mi) | |
| shoes: Asics Gel 1070 |
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| Paddling 20:00 [3] 2.0 mi (10:00 / mi) | |
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