Monday Jan 31 |
 | Paddling (windjammer) 1:00:00 [3] 5.0 mi (11:59 / mi) | |
| |
| |
Sunday Jan 30 |
| Trail Run 2:49:00 [3] 15.5 mi (10:53 / mi) +1100m 5:33 / km | |
| shoes: Montrail Leona Divide |
| cougar with brian and some other superfast kid... i lost them after the first hill, and caught up below bear ridge, then tried to follow them and gave up, did wilderness all the way down to the parking lot, then back to coyote and down the new parking lot..., great run, i m back at 80% or so, hamstrings are fine but my legs are still too weak to run most hills... |
| |
| C • hopp roschi 1 |
Saturday Jan 29 |
| Mountainbike 1:01:00 [1] 6.0 mi (10:09 / mi) +200m 5:43 / km | |
| |
| first time with yumay at black diamond... easy ride, she fell a lot due to her cleats being too tight.. |
| Trail Run 45:00 [2] 4.5 mi (10:00 / mi) +200m 5:28 / km | |
| shoes: Asics Trail Gel 1090 |
| subsequent run at black diamond till it started pouring... |
Thursday Jan 27 |
| Roadbiking (commute) 1:15:00 [2] 35.5 km (2:07 / km) +50m 2:06 / km | |
| |
| lower pulse, less exhausted, faster than usual... only right knee hurt a tiny bit... |
Tuesday Jan 25 |
| Run Tartan 30:00 [3] 4.0 mi (7:30 / mi) | |
| shoes: Asics Gel 1070 |
| tempo run... |
| Stairmonster 15:00 [3] 1.0 mi (14:59 / mi) +200m 5:45 / km | |
| shoes: Asics Gel 1070 |
| tired.... |
| Swimming 1:00:00 [3] 2.2 km (27:16 / km) | |
| |
| usual |
Sunday Jan 23 |
| Paddling (necky double) 1:51:00 [2] 6.0 mi (18:30 / mi) | |
| |
| not my day... bad sitting position, leg cramps, etc... the rest was fine... towards I90 bridge and back... |
Saturday Jan 22 |
| Trail Run 2:34:00 [2] 11.0 mi (14:00 / mi) +660m 7:20 / km | |
| shoes: Montrail Hurricane Ridge |
| fun run with yumay at cougar, not very fast and raining like seattle... but a good run given that i ve trained so much this week |
Friday Jan 21 |
| Trail Run 45:00 [1] 4.5 mi (10:00 / mi) | |
| shoes: Montrail Hurricane Ridge |
| to the benches and back with yumay at night.. |
Thursday Jan 20 |
| Run Tartan 40:11 [3] 5.05 mi (7:57 / mi) | |
| shoes: Asics Gel 1070 |
| |
| Swimming 1:00:00 [3] 2 km (30:00 / km) | |
| |
| again a good hard training... more intense reps, less breaks... super tired right now... |
Wednesday Jan 19 |
| Roadbiking (commute) 1:19:43 [3] 35.3 km (2:15 / km) +50m 2:15 / km | |
| |
| man is it warm here.. i think it topped 63F by the time i got to work, my clothes are set for the 30s... was sweating like it was summer |
| Roadbiking (commute) 1:15:15 [3] 35.3 km (2:08 / km) +50m 2:07 / km | |
| |
| 1h of the ride was at good speed again, almost 18mph, then the rest a bit easier... |
Tuesday Jan 18 |
| Run Tartan 30:00 [3] 3.8 mi (7:53 / mi) | |
| shoes: Asics Gel 1070 |
| |
| Stairmonster 20:00 [4] 1.2 mi (16:39 / mi) +370m 5:17 / km | |
| shoes: Asics Gel 1070 |
| |
| Swimming 1:00:00 [3] 2 km (30:00 / km) | |
| |
| swim conditioning... lots of repeats, medleys, intervalls... |
Monday Jan 17 |
| Spinning 1:00:00 [2] 18.0 mi (3:19 / mi) | |
| (injured) |
| |
| Trail Run 45:00 [2] 5.0 mi (9:00 / mi) | |
| (injured) shoes: Montrail Hurricane Ridge |
| could not take it anymore on the bike, so i ran slow and careful to the benches and back.. it was pouring cats and dogs and i was drenched and happy when i got back... my hamstring hurts after about 30-40min.. slowly getting better... |
Sunday Jan 16 |
| Mountainbike 2:12:00 [2] 13.0 mi (10:09 / mi) +600m 5:31 / km | |
| (injured) |
| at black diamond with the new team... totally snowed/iced up, difficult but no falls... was a bit slower than the rest, but was also my first real mtb training.. at the end my pedal fell off so we all quit, hamstring ok, but not great yet... |
Saturday Jan 15 |
| Mountainbike 1:50:14 [1] 16.0 mi (6:53 / mi) +300m 4:03 / km | |
| (injured) |
| with yumay out to tolt pipeline, farrel mc wither and redmond watershed.... my hamstring is not affected by biking |
Friday Jan 14 |
| Run Tartan 20:00 [3] 2.5 mi (7:59 / mi) | |
| (injured) shoes: Asics Gel 1070 |
| ran with my still huriting hamstring and think i made it worse... its in pain and needs rest, bandaging... bummer |
| Paddling (windjammer) 40:00 [3] 3.0 mi (13:19 / mi) | |
| |
| |
Thursday Jan 13 |
| Roadbiking (commute) 1:19:30 [2] 35.3 km (2:15 / km) +50m 2:14 / km | |
| |
| one real icy spot.. got to switch to the mountain bike now.... |
| Roadbiking (commute) 1:21:30 [2] 35.3 km (2:19 / km) +50m 2:18 / km | |
| |
| way home... eat enough but was a bit hypoglycemic again... maybe its the cold... |
Wednesday Jan 12 |
| Trail Run 1:35:00 [2] 8.65 mi (10:58 / mi) +300m 6:10 / km | |
| shoes: Montrail Leona Divide |
| franklin was a no show today, so i ran alone at cougar.. a bit freeky sometimes in the dark... usual loop, very icy, almost fell a few times...
my calf muscles are still shut and hurt on the uphill, plus i had problems with my thigh muscles as well |
Tuesday Jan 11 |
| Spinning 45:00 [3] 12.0 mi (3:45 / mi) +250m 2:11 / km | |
| |
| highest level, low cadence... |
Sunday Jan 9 |
| Hike 2:00:00 [1] 6.5 mi (18:27 / mi) +180m 10:34 / km | |
| shoes: Asics Trail Gel 1090 |
| hiked to farrel mc wither in the snow with yumay... still stiff from yesterdays race... |
Saturday Jan 8 |
| Paddling (necky 16footer) 1:30:00 [3] 6.0 mi (14:59 / mi) | |
| |
| out to ballard locks, all the way.. and back...
back hurt a bit at the end and was tired.. not a good way to prepare for the bridle trails race.. |
| Note | |
| |
| Bridle Trails 50k with Yumay
Great race, happy with my times and the ones from yumay... dont know the rank but we finished in 4h50 or so... terrain was slushy but not too bad.. |
| Trail Run 37:54 [5] 5.2 mi (7:17 / mi) +110m 4:15 / km | |
| shoes: Montrail Hurricane Ridge |
| 1st loop... started off at the back so had to pass a ton of people.. went too fast and had to pay for it for a while... was at my max at all times... uli did it in 28min, unbelievable... |
| Trail Run 39:15 [4] 5.2 mi (7:32 / mi) +110m 4:24 / km | |
| shoes: Montrail Hurricane Ridge |
| 2nd loop, smarter, slower start.. not that painful until the 3rd last hill... about 3.5 miles out.. happy with the loop and time.. |
| Trail Run 45:00 [4] 5.2 mi (8:39 / mi) +110m 5:03 / km | |
| shoes: Montrail Hurricane Ridge |
| 3rd loop... night, had to slow down since it was very hard to see the slush.. yumay fell a couple of times the last loop but overall we re excited it went so well.... |
Thursday Jan 6 |
| Paddling (windjammer) 40:00 [3] 3.0 mi (13:19 / mi) | |
| |
| |
Wednesday Jan 5 |
| Paddling (windjammer) 40:00 [3] 3.0 mi (13:19 / mi) | |
| |
| |
| Trail Run 1:06:00 [2] 6.5 mi (10:09 / mi) +100m 6:01 / km | |
| shoes: Montrail Hurricane Ridge |
| |
Tuesday Jan 4 |
| Roadbiking (commute) 1:22:15 [2] 36.3 km (2:16 / km) +50m 2:15 / km | |
| |
| biked to work, temp was around 20-25F... warmed up after about half... the rest of the trip was great, never seen Mt Rainer this clear and red before... |
| Roadbiking (commute) 1:21:03 [2] 36.3 km (2:14 / km) +50m 2:13 / km | |
| |
| way back with arnie... |
Monday Jan 3 |
| Trail Run 48:15 [3] 4.5 mi (10:43 / mi) +150m 6:02 / km | |
| |
| nwoc was closed, so i ran with yumay at discovery.... some extra hills and repeats... |
Sunday Jan 2 |
| Trail Run 2:31:00 [4] 26 km (5:48 / km) +1120m 4:47 / km | |
| shoes: Montrail Leona Divide |
| tiger fat ass 25/50k, did the 25, in view of next weeks bridle trail race... then after completion of the first loop felt like doing a second.. oh well, no time... felt ok in the beginning and then phantastic at the end.. no aches, no pains and even passed people on the downhill... lost some time and did some extra distance due to getting lost... |