Saturday Dec 31 |
 | Bike-O 48:00 [3]*** 6 km (8:00 / km) +100m 7:23 / km | |
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| 1st part of Bog Slog, did well on the map and on the bike, except for 2cps where i had a route choice error and one wrong turn... |
| Orienteering 1:12:00 [4]*** 7.5 km (9:36 / km) +300m 8:00 / km | |
| shoes: Brooks Cascadia #1 |
| 2nd part, dead tired from my recent illness, and some questionable mapping, CP placement, and an error here an there.. ended up loosing oodles of time to eric, who did this part in under 56...... 3rd overall, just one minute behind glen
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Tuesday Dec 27 |
| Trail Run 1:20:00 [4] 8.0 mi (10:00 / mi) +400m 5:23 / km | |
| shoes: Montrail Lenona Divide #2 |
| harder parts of klondike bluffs run, from the 2.7 mile mark to the top towing yumay, plus a 20 minute all out stint after yumay realized she forgot her fanny pack up on the top and i went to get it... |
| Trail Run 1:00:00 [2] 5.2 mi (11:32 / mi) | |
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| the downhill running part, took it very easy and still was severely tired at the end, unsurprisingly due to the large training volume of the last few days..., one more day and then rest for the triple orienteering event on the 31st... |
Monday Dec 26 |
| Mountainbike 4:31:44 [2] 31.0 mi (8:46 / mi) +1140m 4:53 / km | |
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| hands down the best bike ride of my life.... yumay convinced me to do the porcupine rim loop, i thought it would be too hard for her, but she s improved a lot technically and mastered most great, in fact i was the one with two endos, not her, once i fell into a big bush on a steep downhill and could only hold on by one hand, would have been a crappy end to a great trip..
we started with a 10mile 2000 foot road uphill, then 4 miles, 1400 ft on singletrack, before the 11mile downhill on one of the rims up with views to the arches national park, and canyonlands-like mountains.. just increadible... |
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| C • I am sooooooo jealous!!!!!!!!!... 3 |
Sunday Dec 25 |
| Trail Run 38:00 [3] 3.0 mi (12:39 / mi) +160m 6:45 / km | |
| shoes: Montrail Lenona Divide #2 |
| ran with yumay to the delicate arch and back... rest of the day was spent hiking as i was not doing so well, stomach cramps, diarrhea and a slight fever... feeling better now... |
| Hike 2:05:00 [3] 5.5 mi (22:43 / mi) +250m 12:23 / km | |
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| hiked the devils canyon part of arches national park, feeling good and bad at times... |
Saturday Dec 24 |
| Mountainbike 1:18:00 [3] 10.0 mi (7:48 / mi) +100m 4:42 / km | |
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| what a christmas! we decided last minute to drive down to moab, 19h drive, but totally worth it, and spend 4-6 days down here, today did bartlett wash pracrice loop in the morning... |
| Mountainbike 1:55:00 [3] 11.0 mi (10:27 / mi) +800m 5:18 / km | |
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| gee, finally did the whole slickrock trail, as 4 years ago my rear hub broke... yumay did really well, though we were both awefully tired... i better not tell my parents that this is the best christmas ever!! |
Wednesday Dec 21 |
| Trail Run 1:15:00 [2] 7.0 mi (10:42 / mi) +200m 6:07 / km | |
| shoes: Montrail Hurricane Ridge |
| night-run with liz, aaronVdV and franklin.. liz twisted her ankle so we took it a wee bit easier towards the end.. |
Tuesday Dec 20 |
| Spinning 30:00 [3] 9.0 mi (3:19 / mi) | |
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| bike hometrainer |
Monday Dec 19 |
| Trail Run 52:00 [2] 5.5 mi (9:28 / mi) | |
| shoes: Montrail Diez Vista #2 |
| intended a 2-3 mile repeat interval training but got cut short when after 0.5 miles on the first lap i slipped on a particularly difficult corner at full speed, probably about 10miles and hour.. hit the gravel hard with my knees.. interestingly my pants (odlo long pants) did not rip, had they been lycra they would have been shred.. my knees hurt a lot in the beginning but i relized quickly it was just from having scraped knees, the kneecaps and ligament feel fine, so after a few minutes of walking i quit the idea of intervals and ran home via the UW waterways.. met kimberly shavender on the way back and chatted for five minutes... all in all about 1h run.. |
| Trail Run 3:05 [4] 0.5 mi (6:10 / mi) | |
| shoes: Montrail Diez Vista #2 |
| well on my way to a 6.30 mile including the elevation before i wiped out... |
Sunday Dec 18 |
| Trail Run 1:45:43 [2] 11.0 mi (9:36 / mi) +50m 5:53 / km | |
| shoes: Brooks Cascadia #2 |
| trail run, first half with yumay, was still very tired from yesterday.. gorgeous day though... |
Saturday Dec 17 |
| Trail Run 10:00 [1] 1.0 mi (10:00 / mi) | |
| shoes: Brooks Cascadia #1 |
| warmup cooldown |
| Orienteering 28:26 [4]**** 3.9 km (7:17 / km) +90m 6:32 / km | |
| shoes: Brooks Cascadia #1 |
| WIOL #4, hmm, not sure wether to be happy with the race or not.. finished 3rd behind ericB and glenR, did really well on most CPs but bombed 6 and 9 therefore lost almost 3 minutes there, accumulated with other small errors..noone was perfect, and i ran pretty fast and accurate most of the time... |
| Orienteering 40:00 [2]*** 2.5 km (16:00 / km) +80m 13:48 / km | |
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| shadowed yumay at a shortened course, she navigated really accurately, but was a bit confused at times and stopped a bit often.. she s really improving though..., last weeks class helped a lot |
Friday Dec 16 |
| Trail Run 54:38 [2] 5.5 mi (9:55 / mi) +60m 5:58 / km | |
| shoes: Montrail Lenona Divide #2 |
| lunch run down to the UW arboretum, below 520 and over to the pagoda.. what a great day for running.. my legs, however were not the same opinion, still very heavy from wednesday and my right knee, left side was bothering me... |
Wednesday Dec 14 |
| Trail Run 2:51:43 [3] 16.0 mi (10:43 / mi) +1120m 5:29 / km | |
| ahr:157 max:191 shoes: Montrail Diez Vista #2 |
| one of the most memorable runs, tiger fat ass loop with aaronR, aaronVDV and franklin...
started off trying to navigate though frozen plant landscape that looked like it was from alice in wonderland, then up poopoo point at a good speed, hit snow at the top and cruised downhill and across the 15 mile loop to the christmas tree, running in ankle deep snow every once in a while... at the top of tiger 3 we saw all of greater seattle and the million lights.. just awesome... |
Tuesday Dec 13 |
| Trail Run 50:00 [2] 5.5 mi (9:05 / mi) +20m 5:35 / km | |
| shoes: Montrail Diez Vista #2 |
| warmup, cooldown, running to the arboretum, inbetween miles, met carol o hear and lamented about the fact that she did not get into western states 100 this year, because she was not top10, for the first time in three years, which is total bogus, and now she lost in the lottery and cant go at all, so she cant do the grand slam... |
| Trail Run 13:22 [5] 2.0 mi (6:40 / mi) +15m 4:03 / km | |
| shoes: Montrail Diez Vista #2 |
| 6.44
6.38
only two miles, still need to get used to the pain, its so different from AR, and i really dont enjoy it but know it will make me faster... first lap i went out faster and was well under 6.30 pace but blew up,... i ll get the hang of it.. |
Sunday Dec 11 |
| Orienteering 4:00:00 [1] 10.0 mi (24:00 / mi) +500m 12:54 / km | |
| shoes: Montrail Hurricane Ridge |
| 2nd day of nav course with team, organized by eric.. teanaway area, usgs map, very challenging course with a ton of reentrants and ridges, got lost on 2 and took over an hour to find it, whole time out was about 5.5 h, some was standing around reading map... great training |
Saturday Dec 10 |
| Orienteering 11:30 [4]*** 2.1 km (5:29 / km) +80m 4:36 / km | |
| spiked:9/11c shoes: Brooks Cascadia #1 |
| first course of erics orienteering class for the team, great excercises and it was good gettting out there to do some additional fast O after line course excersices... |
| Trail Run 15:00 [3]*** 2.1 km (7:09 / km) +80m 6:00 / km | |
| shoes: Brooks Cascadia #1 |
| control pickup |
| Orienteering 21:04 [3]** 2.74 km (7:41 / km) +80m 6:43 / km | |
| spiked:10/12c shoes: Brooks Cascadia #1 |
| reliefO, only topo, no trails, did really well except for one where i was at the right place but did not see it behind a tree, lost about 1-2 minutes.. took my time running and reading but was tired nontheless at the end... |
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| C • 2 |
Thursday Dec 8 |
| Roadbiking (commute) 1:25:00 [2] 36.3 km (2:20 / km) +50m 2:20 / km | |
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| it was 28F when i left the house this morning, about as cold as it gets here in the winter... i was fine other than some cold knees, but the water bottle froze shut and so i could not drink much... as usual, the shower at work was hell as the frozen toes started thawing... |
| Roadbiking (commute) 1:28:00 [2] 36.3 km (2:25 / km) +50m 2:24 / km | |
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| way home, already cold and completely dark which made an awesome ride, except for even though i ate some clif blocks and a hammer gel i felt like i was bonking a bit at the end... |
Wednesday Dec 7 |
| Trail Run 1:53:25 [3] 9.0 mi (12:36 / mi) +600m 6:29 / km | |
| shoes: Brooks Cascadia #1 |
| at cougar with eric, ruri and his mountain runner friend shane.. he did not have as much experience running technical trails at night so we had to take it slower on the downhills, both ruri and shane once took a good beating, slowed us down a bit, but the hills were done at a good fast pace... |
Tuesday Dec 6 |
| Roadbiking (trainer) 45:00 [2] 14.0 mi (3:13 / mi) | |
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| at home on trainer... |
Sunday Dec 4 |
| Orienteering 45:00 [2]*** 3.0 mi (14:59 / mi) +10m 9:14 / km | |
| spiked:14/14c shoes: Brooks Cascadia #2 |
| course vetting of the beast race, right before people came in from the bike, ran easy with treas boyfriend, no mistakes.. |
| Orienteering 28:00 [2] 2.0 mi (14:00 / mi) +5m 8:38 / km | |
| shoes: Brooks Cascadia #2 |
| control pickup at night with almost no light left, as i did not bring a headlamp franklin and I were trying to do it as quickly as possible.. |
Saturday Dec 3 |
| Trail Run 15:00 [2] 1.0 mi (14:59 / mi) | |
| shoes: Brooks Cascadia #2 |
| warup for WIOL#3 race |
| Orienteering 26:25 [4]*** 4.4 km (6:00 / km) +50m 5:41 / km | |
| spiked:13/17c shoes: Brooks Cascadia #2 |
| bad day at WIOL #3, lost 2 minutes in an incredibly dumb move to try to bushwhack, and then 30 sec on two because i was totally out of sync.. then it got better and apart from #8 i had a clean run, not terribly fast... eric was 21 some...
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| Run 16:00 [3] 2.0 mi (7:59 / mi) | |
| shoes: Brooks Cascadia #2 |
| was way late so i ran to dinner with shane and robin... cold weather so i did not even break a sweat... |
Friday Dec 2 |
| Trail Run 13:00 [1] 1.5 mi (8:39 / mi) +10m 5:17 / km | |
| shoes: Montrail Diez Vista #2 |
| warmup/cool down to from pagoda |
| Trail Run 22:00 [4] 3.0 mi (7:19 / mi) +45m 4:21 / km | |
| shoes: Montrail Diez Vista #2 |
| UW Japanese Park mile repeats, what a great place to do repeats.. the loop is exactly 1 mile and about 40feet elevation, did three laps with liz,
7m20
7m40
7m00
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