Saturday Jul 29 |
 | Trail Run 1:55:00 [1] 11.0 mi (10:27 / mi) | |
| shoes: Brooks Roadrunners |
| ran twice in the AM, first one with chris around kitchen lake where andre is getting married, second time with yumay as she requested another hour of sleep but then wanted to run anyways.. now my knee is in pain, but way less than weeks ago.. overall its improving, and the kneebrace really helps... |
Friday Jul 28 |
| Trail Run 55:00 [1] 5.0 mi (10:59 / mi) | |
| shoes: Cascadia #4 Orange |
| ran to vondelpaark and back to hotel with yumay.. with her knee brace it works quite well now.. a bit of pain later, but i really think its a bone bruise now... |
Thursday Jul 27 |
| Trail Run 25:00 [3] 28.0 mi (53 / mi) | |
| shoes: Brooks Roadrunners |
| ran to vondelpaark in amsterdam with yumay till my knee hurt, then i waited for her for 30 min and we walked back... overall better now though... slowly improving... |
Sunday Jul 23 |
| Mountainbike 3:35:00 [3] 34.0 mi (6:19 / mi) +1300m 3:31 / km | |
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| from 6 miles out of monmoth up to cascade arm at 3600ft.. lots of initial undulating terrain, then a 2M 1300ft climb, NICE! towed yumay up that hill, nice weather, but too many bugs kept us from hiking onwards up.. there were millions of them, felt like finnland... |
Saturday Jul 22 |
| Paddling 1:30:00 [2] 2.0 mi (45:00 / mi) | |
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| 1 mile up (1h25) and 1 mile down (5') the skagit river, it was flowing at 4.5-6mph and almost impossible to get up on.. sometimes i got off and pushed it up the river while yumay paddled.. it was frantic but fun... |
Thursday Jul 20 |
| Paddling 1:03:05 [3] 5.5 mi (11:28 / mi) | |
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| paddling at NWOC with julie, aaron, ruri.. |
Wednesday Jul 19 |
| Mountainbike (commute) 1:24:45 [2] 22.5 mi (3:45 / mi) +20m 2:20 / km | |
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| same old way over, again with the horsetrack singletrack as the road is still being fixed.. a nice little change of pace.. heavy pack, wind and too many clothes on made it for a slower ride but i got a good workout nontheless.. knee hurts only a tiny bit and has been good the rest of the day (e.g. 2-3% pain level)... |
| Mountainbike (commute) 1:12:53 [4] 22.0 mi (3:19 / mi) +20m 2:03 / km | |
| (injured) |
| short draft off some roadies in the beginning, then took off and rode hard till i got home.. now is the time when i am supposed to run 70-90M per week, and I cant, instead i am riding 100-150M on mountainbike, crazy.. oh well, so it goes.. |
Tuesday Jul 18 |
| Mountainbike (commute) 1:18:45 [3] 22.0 mi (3:34 / mi) +20m 2:13 / km | |
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| biked to work, great workout, sunny, good time, knee did not hurt as usual on the bike.. even had to do 1.5 miles of singletrack along a horsetrail as the samm. river trail is getting repaved... redmond rocks! too bad seattle probably wont follow suit, at least now its brandnew flat paved until woodinville...
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| Hike 48:30 [1] 1.8 mi (26:55 / mi) +100m 14:17 / km | |
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| fast hike at squak mountain while yumay, ruri and eric ran a big lollipop route with 1600 foot ascent! i m so impatient about this knee thing.. friday 8am is doctors aptm. cant wait!!! knee felt ok, just a little painful... |
Monday Jul 17 |
| Run 40:00 [2] 4.8 mi (8:20 / mi) | |
| (injured) |
| terrible this knee pain... 5 days of I, icing and rest and nothing got better.. off to the doctor friday.. fortunately i can bike just fine... |
Sunday Jul 16 |
| Paddling 1:20:00 [3] 4.0 mi (20:00 / mi) | |
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| super hard kayak up river and easy downriver at lord hill, trying out some mapping options for 6 degrees, too hard for "normal" competitors... was fun but involved a lot of hike-a-kayak |
| Portage 15:00 [4] 0.3 mi (49:58 / mi) | |
| shoes: Asics Trail Gel 1090 |
| hike-a-kayak part, some with the transport wheels on, some without... |
Saturday Jul 15 |
| Mountainbike 4:01:04 [3] 25.0 mi (9:37 / mi) +1350m 5:08 / km | |
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| white river suntop loop, a couple of bad falls by yumay, and at the very end she tore her chain, her derailleur is done for.. so i towed her along the airstrip.. overall a great ride and climb... |
Friday Jul 14 |
| Mountainbike 1:43:04 [2] 12.0 mi (8:34 / mi) +150m 5:08 / km | |
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| @ white river, squokum flats out and road plus camp shepard singletrack back... great evening training before camping out there... |
Wednesday Jul 12 |
| Trail Run 1:19:00 [2] 8.4 mi (9:24 / mi) +10m 5:49 / km | |
| (injured) |
| run with yumay to marymoor, one big loop including the dogtrails and back... in the A.M. |
| Orienteering 51:00 [4] 8 km (6:22 / km) +125m 5:55 / km | |
| (injured) shoes: Cascadia #4 Orange |
| ran the wilburton park/kelsey creek race and had a fun time but lost about 6-8' in the first 6 CPs, once eric caught me i was focussed and ended up almost catching him again at the end, but overall it was not the greatest run of all times.. additionally my IT band flared up real good and is now in full pain/inflammation state.. i guess 4 days of rest and Ibuprophen were not enugh... |
| Trail Run 20:00 [3] 2.0 mi (10:00 / mi) | |
| (injured) |
| short warmup long cooldown because of my IT band and trying to find yumay on the course |
Tuesday Jul 11 |
| Mountainbike (commute) 1:24:17 [2] 22.24 mi (3:46 / mi) +20m 2:21 / km | |
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| biked to work with my mountainbike and a heavy pack with food and fresh clothes... |
Sunday Jul 9 |
| Trail Run 28:00 [1] 2.0 mi (14:00 / mi) | |
| (injured) shoes: Cascadia #4 Orange |
| hmm, inflamation on left inside of right knee... not sure if its from the fall yesterday or the run (overuse?) friday... in any event i stopped right away and went back.. had this before once but did not log it.. i think it went away with vitamin I and rest.. |
| Mountainbike 1:38:52 [2] 11.6 mi (8:31 / mi) +700m 4:28 / km | |
| (injured) |
| yumay dragged my lazy ass out to tiger, my knee hurts when i walk/run but cycling it 100% fine, strange... nothing a little bit of naproxen cant fix i hope... she actually probably broke a rib last thursday so she cant downhill bike too well so we raced it out up to preston, no towing which was nice, and then did the preston and nw timber loop with a bit more dismounts than usual.. nice ride in the cooler evening air... |
Saturday Jul 8 |
| Mountainbike 3:52:45 [2] 25.0 mi (9:18 / mi) +1350m 4:57 / km | |
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| super duper ride with matt, trea and martin... WR loop 2 in reverse, 18 mile singletrack.. squokum flats, fireroad to suntop and down via fawn ridge.. felt great, rode a lot with matt waiting intermitten for trea and martin.. legs felt incredibly fresh. just a really good outing with friends, plus a kicker workout and good technical training including an over the handlebar diver... |
Friday Jul 7 |
| Trail Run 4:28:30 [2] 20.8 mi (12:54 / mi) +1250m 6:46 / km | |
| shoes: Cascadia #4 Orange |
| drove down to buck creek at white river and ran the first loop of WR50, including about half of the airstrip in order to get 26.2 in for the day.. well i did poor food planning and had curry and greasy potato salad and after the first hard uphill my stomach blew up and soon my legs.. stuck it out for 21 miles but turned around at noble knob instead of corral pass.. went back to buck creek still feeling strong though at the end.. good as i knew i had a big ride the next morning... camped wild at the airstrip... no biggie except for some loud drunk kids nearby.. |
Thursday Jul 6 |
| Trail Run 1:20:45 [3] 8.0 mi (10:05 / mi) +175m 5:52 / km | |
| shoes: Cascadia #4 Orange |
| around the education hill trails to avondale and back in the early AM |
| Mountainbike 1:26:00 [2] 9.0 mi (9:32 / mi) +175m 5:36 / km | |
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| mountain bike ride at tiger with a solid 7 person mergeo.com team, NICE! |
Tuesday Jul 4 |
| Trail Run 3:24:30 [2] 18.5 mi (11:03 / mi) +1650m 5:23 / km | |
| shoes: Brooks Cascadia #3 |
| Cougar very early AM run, first CCC100 training really.. ran with a heavy pack, 100oz water, extra clothes and food, and felt good throughout the whole run.. not too tired at the end.. |
| Paddling 1:55:00 [2] 10.0 mi (11:30 / mi) +5m 7:08 / km | |
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| actual paddling time.. out there for much longer..
paddled to idlewood and back up the sammamish river and down.. both were a bit disasterous.. 1pair of slippers lost, 1 pair broken, 2 times capsized (up and downriver) and a bent skeg.. it rained this AM and was way too much water to make it up there .. walked a good bit in waist deep water.. anyhow we had fun, we went to idlewood for ivans party and everyone though we were a little insane for commuting by kayak.. hey, no parking problem... |
Monday Jul 3 |
| Paddling (amaruk 2p) 40:00 [3] 3.5 mi (11:25 / mi) | |
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| lake sammamish paddle with yumay at idlewood, as we were there anyways to exchange boats with eric.. |
Sunday Jul 2 |
| Hike 3:30:00 [2] 7.0 mi (30:00 / mi) +1350m 11:39 / km | |
| shoes: Montrail Lenona Divide #2 |
| hiked mailbox with yumay and sergio, stiff pace up the hill, a little on the slow side down, that is one steep mountain.... |
Saturday Jul 1 |
| Orienteering 2:55:00 [3] 16.0 mi (10:56 / mi) +250m 6:29 / km | |
| shoes: Cascadia #4 Orange |
| Streetscramble #4, last in the series.. i think we finally did it and beat the W.I.N, but not a fun win at all with bill going to the ER with heavy chest pains.. hope he s going to be ok.. after Brian and RVG that would be the 3rd buddy in one week to endanger his life racing.. weird streaks sometimes.... a SRC team was first 20 points ahead of us but we got more points than what they counted up so we need to tell them... I had a very well and clean run, almost no mistakes except for 2x1 min due to mismapping and 1x4 min at the zoo for not going far enough on the map.. |