Thursday Mar 31 |
 | Run Tartan 45:00 [3] 5.25 mi (8:34 / mi) | |
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Wednesday Mar 30 |
| Spinning 45:00 [3] 12.0 mi (3:45 / mi) | |
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| boring but necessary bike workout... knees felt no pain at all... |
Tuesday Mar 29 |
| Orienteering 1:09:47 [2]*** 7 km (9:58 / km) +100m 9:18 / km | |
| shoes: Montrail Leona Divide |
| evening O training to get ready for night-O |
Sunday Mar 27 |
| Mountainbike 30:00 [2] 4.0 mi (7:30 / mi) +100m 4:19 / km | |
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| warm up waiting for eric, looping back and forth high way point, using brakes going downhill while pedaling, then uphill |
| Mountainbike 1:40:00 [3]** 13.8 mi (7:14 / mi) +200m 4:19 / km | |
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| beast nr.1 dry run.... met eric and then navigated my way around the course with eric actively observing, sometimes splitting up for route choices... good course, hilly, some great single track, lots of fast riding at end... |
| Orienteering 43:00 [3]*** 3.0 mi (14:19 / mi) +0m 8:54 / km | |
| shoes: Asics Trail Gel 1090 |
| the O section of the course... after the bike i ran it at a reasonable pace, navigated pretty well exept for a poor route choice... course is on the easier side navigationally, good for AR... |
Saturday Mar 26 |
| Trail Run 30:00 [4] 3.3 mi (9:05 / mi) +100m 5:10 / km | |
| shoes: Montrail Leona Divide |
| forgot my front wheel for st.eds training, followed yumay and steven while the mt biked... |
| Orienteering (o training st.eds) 1:00:00 [1]**** 3.0 mi (20:00 / mi) | |
| shoes: Montrail Leona Divide |
| o training with yumay and steven, alternatively, shadowed them along about 10cps |
| Trail Run 20:00 [3] 2.0 mi (10:00 / mi) +100m 5:23 / km | |
| shoes: Montrail Leona Divide |
| while they kayaked i did two loops at oo denny up the hill |
| Paddling (sevylor) 46:00 [3] 3.0 mi (15:20 / mi) | |
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| kayak evening training with mergeo, eric and liz in his infl. canoe, me and brook in the tahiti... did not go so well until we switched (me front) and she deflated her seat and sat on the rim... then we were cruising along finally... after a bitter day of rain we ended up wiht a truly goreous sunset as we paddled back... |
Friday Mar 25 |
| Spinning 36:00 [3] 10.0 mi (3:35 / mi) | |
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| just a quick spin on the bike... |
Thursday Mar 24 |
| Paddling (necky amaruk) 36:00 [2] 3.6 mi (10:00 / mi) | |
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| kayaked with eric up towards the bridges, fastish but chatting pace... cut it a bit short as he wasnt feeling too good.. |
Wednesday Mar 23 |
| Run Tartan 30:00 [3] 3.5 mi (8:34 / mi) | |
| rhr:50 slept:9.0 weight:174lbs shoes: Asics Gel 1070 |
| i finally started training again... it felt good doing absolutely nothing for a change... legs are feeling strong, base training will continue.. |
| Paddling (windjammer) 30:00 [1] 3.0 mi (10:00 / mi) | |
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Saturday Mar 19 |
| Trail Run race 5:31:17 [2] 31.15 mi (10:38 / mi) +1500m 5:45 / km | |
| shoes: Montrail Leona Divide |
| chuckanut 50k,... i ll write more later, overall a good race given the little training i could do.. foot felt ok, though is very sore right now... |
| Mountainbike 30:00 [3] 5.0 mi (6:00 / mi) +100m 3:31 / km | |
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| after extensive "run outs" to look for yumay krissy asked me to go find the sweepers, i found yumay about 10min before the sweepers, then turned around and biked back to yumay who was just coming in in around 9h, good given that it was her first run over 15miles... |
Thursday Mar 17 |
| Note | |
| rhr:48 slept:8.0 weight:176lbs |
| apart from the chuckanut i m going to take it easy now, as i have some more 15h+ weeks coming up in april... |
Wednesday Mar 16 |
| Run Tartan 24:00 [3] 3.0 mi (7:59 / mi) | |
| shoes: Asics Gel 1070 |
| warmup for saturday... |
| Paddling (windjammer) 30:00 [3] 2.5 mi (11:59 / mi) | |
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Tuesday Mar 15 |
| Run Tartan 30:00 [3] 3.5 mi (8:34 / mi) | |
| shoes: Asics Gel 1070 |
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Sunday Mar 13 |
| Paddling (3person) 1:27:00 [2] 5.0 mi (17:24 / mi) | |
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| paddled with yumay and aaron to the ballard locks and back... highest winds i ve experienced so far, hard paddle up against the wind, easy paddle back... |
| Trail Run 56:00 [3] 6.0 mi (9:20 / mi) +150m 5:23 / km | |
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| fast technical run with aaron at discovery... he knew a lot of extra trails i ve never been on, plus some down on the beach that involved scrambling over trees... |
Saturday Mar 12 |
| Mountainbike (pavement) 2:04:00 [2] 27.0 mi (4:35 / mi) +100m 2:49 / km | |
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| to/from hamlin park, decided to bike there with our orienteering gear... |
| Orienteering race 33:30 [3]**** 3.3 km (10:09 / km) +100m 8:49 / km | |
| spiked:10/16c shoes: Montrail Leona Divide |
| UItimate Orienteer #1 Hamlin Park, was content with my speed but found the map too difficult for my knowledge, had a few 1m errors (searching) and 30s (route choice).... winning time was around 25m... |
| Trail Run 15:00 [3] 1.5 mi (10:00 / mi) +50m 5:38 / km | |
| shoes: Montrail Leona Divide |
| warm up cool down and looking for yumay in the park... |
| Orienteering 10:00 [3]**** 0.8 mi (12:29 / mi) +50m 6:30 / km | |
| shoes: Montrail Leona Divide |
| shadowed yumay on her last 3 CPs as she finished up... |
Friday Mar 11 |
| Orienteering (training) 1:01:00 [1]**** 3.0 mi (20:19 / mi) +100m 11:27 / km | |
| shoes: Montrail Leona Divide |
| O-training with yumay at st eds.. she picked it up quite fast and we did about 10CPs before heading back... |
Thursday Mar 10 |
| Mountainbike (commute) 1:24:00 [2] 35.3 km (2:23 / km) +50m 2:22 / km | |
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| to work... |
| Note | |
| slept:7.0 |
| foot is doing better but i can still feel some pain if i press in the wrong spots... |
| Mountainbike 10:00 [1] 2.0 mi (4:59 / mi) | |
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| took the bus home and biked the last few miles... |
Wednesday Mar 9 |
| Paddling (windjammer) 40:00 [3] 3.0 mi (13:19 / mi) | |
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| Core 15:00 [1] | |
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Sunday Mar 6 |
| Mountainbike 1:43:00 [3] 11.0 mi (9:21 / mi) +300m 5:22 / km | |
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| MTB ride at black diamond with brook... she was blazing the first hour but then took it pretty easy at the end.. a bit short ride but fun |
| Trail Run 48:00 [1] 5.0 mi (9:36 / mi) +50m 5:47 / km | |
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| came home and yumay convinced me to go for a short trail run... foot did not hurt at all... hopefully that ll last... |
Saturday Mar 5 |
| Trail Run long 3:43:48 [3] 20.5 mi (10:55 / mi) +400m 6:24 / km | |
| shoes: Montrail Leona Divide |
| ran two loops at redmond watershed with yumay, then after she left did another one and finally ran home via farrel mc whither... my foot hurt a lot the last hour, taking some x-rays on wed. |
Friday Mar 4 |
| Run Tartan 30:00 [3] 3.8 mi (7:53 / mi) | |
| shoes: Asics Gel 1070 |
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| Paddling (windjammer) 30:00 [3] 3.0 mi (10:00 / mi) | |
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Thursday Mar 3 |
| Mountainbike (commute) 1:30:45 [2] 38.5 km (2:21 / km) +50m 2:21 / km | |
| ahr:140 max:155 |
| commute to work from garage... extra mileage... met kimberly in bothell and biked to UW with her, much faster pace (2 roadbicyclicsts), so probably a 3 for about half hour.... |
| Mountainbike (commute) 1:31:40 [3] 38.5 km (2:23 / km) +50m 2:22 / km | |
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Wednesday Mar 2 |
| Run Tartan 45:00 [3] 5.5 mi (8:10 / mi) | |
| shoes: Asics Gel 1070 |
| ran until my foot started hurting again, even with the insole... looks like the doctor could be right.. i m going to get it x-rayed... |
| Stairmonster 15:00 [3] 0.5 mi (29:59 / mi) +300m 6:30 / km | |
| shoes: Asics Gel 1070 |
| ended up doing stairs to fill the time up to an hour... |