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Training Log Archive: roschi

In the 31 days ending Jan 31, 2006:

activity	#	time	miles		km		+ft
Trail Run	12	34:47:26	134.93	(15:28)	217.15	(9:37)	21424
Paddling	11	22:42:39	125.64	(10:51)	202.19	(6:44)	66
Mountainbike	6	21:02:45	165.71	(7:37)	266.68	(4:44)	13287
Roadbiking	3	5:53:00	96.06	(3:40)	154.6	(2:17)	427
Orienteering	3	2:49:22	10.94	(15:29)	17.6	(9:37)	1516	14 /	17c	82%
Upper body/Strength	2	2:00:00
Run	2	58:00	5.57	(10:25)	8.96	(6:28)	20
Portage	2	38:00	1.75	(21:46)	2.81	(13:32)
Spin Class	1	20:00	6.0	(3:20)	9.66	(2:04)
Total	25	91:11:12	546.59		879.65		36739	14 /	17c	82%

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Tuesday Jan 31, 2006 #

Trail Run 20:00:00 [2] 75.0 km (16:00 / km) +13780ft 12:30 / km
shoes: Brooks Cascadia #3

full 24h but about 20h moving time...the mother of all treks... after paddle bike paddle bike we knew it was going to be a painful trek, but nothing like this... a lot of teams dropped out.. so here it goes.. descend a super steep vallvey and cross a river very deep and cold, then hike up from 0 to 2200 meters via about 10 false summits in 80F heat on a volcanoe, crossing dozens of streams, being bugged by horseflys... then descend on a 40k jungle trek and fight trhough bamboo till you cant no more.. then go some more... went from 30th to 29th at false summit to 24th at summit to 19th after descent and 17th at TA... NICE

Monday Jan 30, 2006 #

Mountainbike 2:00:00 [2] 25.0 km (4:48 / km) +1969ft 4:17 / km

after midnight, finishing up on the road with lots of hills, my pack was killing me even though i had a rack wiht lots of my mandatory gear.. sleeping bag, bivy, the largest first aid kit in history, etcetcetc

Portage 18:00 [5] 1.2 km (15:00 / km)
shoes: Montrail Lenona Divide #2

with heather still bonking, the super support crew made straps for carrying all our kayaks and gear to the water, so we lifted both kayaks per 2 people (ca 180lbs), doing leapfroggin portage, plus one guy alternatively carried about 75lbs of gear and water to the lake, that being the easy job to do.. i though i was going to croak..

Paddling 5:00:00 [2] 35.0 km (8:34 / km)

scary as hell night paddle on windy mountain lake, not seeing ANYthing but my strobe light, piked up two cps skillfully navigated and gained 6 spots by bad nav from other teams... the paddle was epic though, trying not to fall asleed and fall into the lake.. thanks to no-doz it and chocolate covered coffee beans it worked....

Mountainbike 7:45:00 [2] 42.0 km (11:04 / km) +4921ft 9:24 / km

super hard, midday mountain bike and hike-a-bike, loosing a couple of spots back to 23rd... this after a 5h mandatory break period where i could not sleep as i was too pumped up... really was bad as i knew i was not going to sleep until at least the day 3 into the race...

Trail Run 1:30:00 [1] 5.0 km (18:00 / km) +328ft 16:22 / km
shoes: Brooks Cascadia #3

from 23rd position we started our trek, had a huuuge nav problem due to being too tired to think straight and due to ridiculously bad maps from the 1940s... eventually found the stream at 5am the next morgning, but decided to sleep for 1.5h (1 for me) as we needed to cross a river navel-deep and in the complete night we d have been hypothermic after... a wise move, but lost 7 and dropped to 30th..

Sunday Jan 29, 2006 #

Paddling 7:00:00 [2] 65.0 km (6:28 / km) +66ft 6:27 / km

start with capsising our kayak and starting dead last after bailing it, then a frantic paddle with lots of searing back spasms and picked up 39 places from 50th up to 11th... 35k flat, 30k upstream, wonderful vallies in patagonia...

Mountainbike 4:15:00 [2] 80.0 km (3:11 / km) +3609ft 2:59 / km

super hectic TA wich got better over time, but were really fast out of TA in 11th, dropped 9 as heather bonked pretty hard from the high temps and not drinking enough in the kayak.. gnarly ride, nothing special...

Note

Desafio de los volcanoes Expedition Adventure Race in Patagonia. I was asked by team Big Bear California to join them somewhat last minute, and the last 3 weeks were a blur of slef-doubt, frantic gear recovery and borrowing, and lots of trainig... more later, my first expedition lenght race and one of the most epic things i have ever done, from glissading down glaciers, MTB through bamboo forests, climbing volcanoes, trekking in jungles, coasteering naked in an argentinian alpine lake (to conser...

Saturday Jan 28, 2006 #

Paddling 25:00 [2] 3.0 mi (8:20 / mi)

tried out our suuuper speedy double fiberglass kayaks.. increadibly fast but super tippy...

Friday Jan 27, 2006 #

Trail Run 55:00 [2] 6.0 mi (9:10 / mi) +164ft 8:56 / mi

team run warming up for desafio, getting to know the area... mostly along the lake...

Mountainbike 35:00 [1] 6.0 mi (5:50 / mi) +328ft 5:33 / mi

team bike ride, riding around town...

Monday Jan 23, 2006 #

Paddling (windjammer) 40:00 [3] 4.0 mi (10:00 / mi)

pretty intense last training on the windjammer

Sunday Jan 22, 2006 #

Upper body/Strength 1:00:00 [3]

ascending/descending training on the ravenna bridge, about 90 feet up and down a couple of times, getting better at it finally...

Saturday Jan 21, 2006 #

Trail Run (warmup) 7:00 [3] 0.6 mi (11:40 / mi)
shoes: Brooks Cascadia #2

Orienteering race 34:11 [4] *** 4.8 km (7:07 / km) +558ft 6:03 / km
shoes: Brooks Cascadia #2

wiol nr. 6, good run with some slips.. lost 2 minutes on 1, but then again except for nachev everyone did it seem, actually glen lost 8 minutes, crazy.. the trails are not very well marked there, and bushwhacking can be a drag.. anyhow, then i lost 20sec on 3, 10sec on 4, 20 on 7 (bogus mapping, its a paved trail), 40 on 9 and 30 on 14... still it was a really intense race and i beat nikolay by 2, glen by 8, ... so i think i m top 3 at least... HR was reasonable, but i could not have gone much faster without loosing on the nav.

Orienteering 58:00 [2] *** 4.8 km (12:05 / km) +558ft 10:16 / km
shoes: Brooks Cascadia #2

shadowed yumay and tried out some other route choices, that s where i figured out how much time i lost... hindsight is a beautiful thing... yumay did really well, taking her time and only needed help 2-3 times...

Paddling 1:32:00 [2] 8.0 mi (11:30 / mi)

super calm, very nice night paddle with aaron on lake sammamish, put in 30 min after dark and paddled about halfway around the lake.. no lights necessary...

Thursday Jan 19, 2006 #

Orienteering 1:00:00 [2] *** 5.0 km (12:00 / km) +394ft 10:43 / km
shoes: Asics Trail Gel 1090

pretty intense O-training in the early AM, relocation, route choices, map handling

C • O training 3

Roadbiking 25:00 [1] 10.0 km (2:30 / km) +164ft 2:26 / km

biked up to 45 from montlake and back to bring my bike to the shop...

Mountainbike 1:10:00 [2] 7.0 mi (10:00 / mi) +328ft 9:35 / mi

DART ride at tapeworm, actually 3 DART and 3 mergeo members showed up, nice technical ride at night doing DNA and various others, had a blast...
plus the clif bar rep just gave me 2 huuuuge boxes of clif product, great!!

Wednesday Jan 18, 2006 #

Note

decided to skip the AM paddle and do a PM paddle instead, i needed the sleep and rest more...

Trail Run 58:30 [3] 6.5 mi (9:00 / mi)
shoes: Montrail Stratos XCR

different loop, almost same time as yesterday, over lunch, nice drizzle...

Tuesday Jan 17, 2006 #

Roadbiking (commute) 1:25:00 [3] 36.3 km (2:20 / km) +66ft 2:20 / km

all the rain has washed out a big landslide at burke gillman that could have killed someone if they were on the trail at that time, fortunately that did not happen, but now a section has been closed off, so i had to ride residential streets for about a mile... the rest was uneventful, it stopped raining (after about 20h of uninterrupted rain) in the night so it was quite nice out this morning, with streaky clouds... i took it easy today...

Trail Run 59:00 [2] 6.5 mi (9:05 / mi) +230ft 8:47 / mi
shoes: Montrail Diez Vista #2

lunch run to arboretum via waterfront, two one mile loops with extensions, then back... uneventful, a bit tired, sunny!!

Roadbiking (commute) 1:28:00 [3] 36.3 km (2:25 / km) +66ft 2:25 / km

took it real easy this evening, lots of standing up.. still i felt tired and bonk-ish until the end... long day at work, did not make it home until 8....

Monday Jan 16, 2006 #

Paddling 1:10:00 [2] 7.0 mi (10:00 / mi)

early AM paddle with robin, my arms were trashed and with glens wing paddle my arms got tired even faster, but then after about 40 min i got into a nice rythm.. need to go again wednesday.. the only problem now are the blisters that are getting bigger from the constant paddling.... it was pouring rain, what else is new, and now the lake is so flooded the water is about 5 yards higher than the beach line, so we had to put in on the grass....

Sunday Jan 15, 2006 #

Upper body/Strength (ascending/rapelling) 1:00:00 [3]

practicing at ravenna park 90 ft bridge to ascend/rappel, though i never went above 30 feet i did this so many times, i was completely exhausted from ascending, switching, rapelling, and all the different variations, plus i was really bad at it so i need to practice again this week and next weekend, the technical stuff was fun though...

Saturday Jan 14, 2006 #

Paddling (amaruk2p) 3:01:40 [3] 15.5 mi (11:43 / mi)

got up early, met aaron at the NWOC and paddled all the way out to the turnaround point at medina beach, almost down where bill gates lives..., the way back we went over to the west side to paddle, after about 2.5h my back started seizing up and i had a good bit of pain... better get used to it, i just hope we wont have a 10h uninterrupted paddling section...

Trail Run 2:05:00 [4] 15.6 mi (8:01 / mi) +1083ft 7:31 / mi
shoes: Brooks Cascadia #2

bridle trails lap 1, 3 and 6, ran 5 with yumay to support her on her last lap... we did good, finished in the same time as last year, but given that there were streams to run though (literally streams) and sometimes, especially on my last lap, i was kneedeep in water at places, never seen anything like this, thats what you get, 32 days of rain, not bad, one more day for the record in seattle..., finished 7th overall in the team category, believe 2nd in the couples, which is great, but a lot of fast teams did not show up... yumay did about the same time as well as last year

Trail Run 1:00:00 [1] 5.2 mi (11:32 / mi) +361ft 10:50 / mi
shoes: Montrail Lenona Divide #2

did this one nice and easy with yumay, particularly since our second headlamp was barely working, so i took that and ran basically in the dark...

Friday Jan 13, 2006 #

Trail Run 40:00 [2] 4.0 mi (10:00 / mi) +131ft 9:42 / mi
shoes: Montrail Stratos XCR

easy trail run over lunch breaking in the stratos and getting ready for tomorrows bridle race...

Thursday Jan 12, 2006 #

Portage 20:00 [3] 1.0 mi (20:00 / mi)

got up at 5am for the 3rd day in a row to do training, met with robin to kayak from the sammamish boat launch, but it was closed,so we went to state park and parked the car outside and iportaged the kayak down there and up to gain some strength...

Paddling (amaruk 2p) 50:00 [3] 5.5 mi (9:05 / mi)

had a great paddle with robin, talking about previous SPQ, the water was calm and we had some really good speed...

Wednesday Jan 11, 2006 #

Roadbiking (commute) 1:23:00 [2] 36.0 km (2:18 / km) +66ft 2:18 / km

woke up at 5am and biked to work early, but it took me ages to get my stuff together, i really need to clean the garage and get my stuff lined up so i can get ready faster..., the ride was nice, warm, wet, and got even wetter as it started pouring right before i got to work, this must be the 30th rain day in a row here..

C • Wetter... 1

Roadbiking (commute) 1:12:00 [4] 36.0 km (2:00 / km) +66ft 2:00 / km

had a really good ride home, 33min halftime, 39 min down as the wind was blowing hard north...

Tuesday Jan 10, 2006 #

Trail Run 1:27:00 [2] 7.5 mi (11:36 / mi) +787ft 10:33 / mi
shoes: Brooks Cascadia #2

got up at 5 to do a early morning long run, but decided to give it a rest after 1.5h, taking eric and glen s advice on not overtraining, my legs are still tired from the long hard weekend... the run was great, as i am not used to running early morning, i really enjoyed it, but got some toe blisters on my new injinji socks, oddly enough... gotta play around with them, after all they should prevent toe blisters, not the other way around... my cascadias are also wearing out fast...

Paddling (windjammer) 30:00 [4] 3.5 mi (8:34 / mi)

high-intensity training, 532 cal in 30min, level max

Run 12:00 [3] 1.5 mi (8:00 / mi)
shoes: Montrail Stratos XCR

Ran with my new Montrail Stratos to break them in, from work to the IMA to the bus stop..

Sunday Jan 8, 2006 #

Mountainbike 3:53:45 [2] 39.0 mi (6:00 / mi) +1969ft 5:43 / mi

the tolt and puget trails connected, down to the basin, along some additional trail and back, lots of towing yumay, a really nice outing today, but tired at the end...

Saturday Jan 7, 2006 #

Trail Run race 2:28:03 [4] 25.3 km (5:51 / km) +3675ft 4:47 / km
shoes: Montrail Hurricane Ridge

tiger fat ass 25k, like last year... did it with aaron rinn in preparation of the desafio de los volcanoes in patagonia, and had a solid run and good fun... we ended up teaming up with brock gavery and justin angle, who did the loop in 2h25 and did another one for the full 50, impressive.... as usual i had a tough start and needed to haul ass to keep up with aaron, and was behind him about a minute until about half way up poopoo point trail when i started catching everyone with my large strides... then i passed, but tied my shoes and peed, and by the time we reached the top we cruised together.. by myself i could have probabyl been 3 minutes faster... fastest time was 2h18 by brian morrison and scott jurek, so 9 minutes behind is excellent...

Paddling (necky amaruk 2p) 1:48:59 [2] 13.0 mi (8:23 / mi)

subsequent outing with aaron, using his wing paddle, feathered to 90deg, to get used to the longer races...other than my lower back everything else was fine, the outing was great, even though it was pouring on us the whole time.. we paddled in perfect calm to a house that had just burnt out, and back...

Thursday Jan 5, 2006 #

Paddling (windjammer) 45:00 [3] 4.0 mi (11:15 / mi)

so i booked the flight to valdivia and from bariloche today, there s no turning back... immediately after i went to the gym to start my paddling practice... windjammer, 699ckal in 45, used to be almost 800... i ll get back there in no time..

Spin Class 20:00 [4] 6.0 mi (3:20 / mi)

short subsequent bike interval training, 3min warmup, 1min@20 (max) and 1 min @ 15, plus 3 cooldown.. spent afterwards

Wednesday Jan 4, 2006 #

Trail Run 1:48:34 [3] 12.0 mi (9:03 / mi) +787ft 8:31 / mi
shoes: Montrail Lenona Divide #2

ran three loops at discovery, night run, did one short by myself before trea and liz showed up, then ran with them and eric two long loops, trea bailed after one, then we upped the speed and did one more where i had trouble keeping up, partly because i ate too much chicken pot pie right before, and parly because the first fast-ish loop was really starting to slow me down...

Tuesday Jan 3, 2006 #

Trail Run 49:19 [3] 5.6 mi (8:48 / mi) +98ft 8:40 / mi
shoes: Montrail Diez Vista #2

Lunch run to the Arboretum via 520 bridge, then 1 loop and back via the waterfront to UW... good run, only a bit rainy and at the end my legs were a bit tired...

Monday Jan 2, 2006 #

Mountainbike 1:24:00 [3] 36.0 km (2:20 / km) +164ft 2:19 / km

aaron just asked me yesterday if i d be interested in doing the Desafio de los Volcanoes Expedition Race in Patagonia in 4 weeks, so i decided to kickstart my training in case it happens, and ride to work in the pouring rain and miserable cold... did not wear a rainjacket and got a flat, by the time i was at work i was completely soaked and most of my body's skin completely red from freezing temps... miserable but i think i ll be ready by jan28....

Sunday Jan 1, 2006 #

Run 26:00 [2] 2.7 mi (9:38 / mi) +16ft 9:35 / mi
shoes: Montrail Lenona Divide #2

in combination with the bog slog from dec31st:
new years sprint warmup, ran around greenlake once with yumay and targo, as eric was about 30 minutes late...

Orienteering 17:11 [4] *** 3.0 km (5:44 / km) +7ft 5:43 / km
spiked:14/17c shoes: Montrail Lenona Divide #2

new years sprint, had a very clean run, probably 2x5sec and 1x10sec where i turned off a little too early, and since i did such a long warmup, which i realized is essential for me, i ran pretty fast from the start, won by over three minutes over targo...

Run (control pickup) 20:00 [3] 2.2 km (9:05 / km) +3ft 9:04 / km
shoes: Montrail Lenona Divide #2

picked up most controls with yumay as she navigated... by then it was almost 2 am but still made for a pleasant outing until i bonked at the end...

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