Sunday Dec 31 |
 | Note | |
| (sick) |
| Woke up this morning feeling like a bag of dirt, and went back to bed after deciding to skip the long run, sleeping until midday, something is certainly off.. so I am skipping and doing the last two long trainings mon and tue before starting to taper... |
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| C • I hope... 2 |
Saturday Dec 30 |
| Bike-O 48:40 [3] 8 km (6:05 / km) +175m 5:29 / km | |
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| Bog Slog Bike part... since i was meet director and had to help hang the first and last flag I did it without counting, and did well due to probably no pressure of wanting to do well... had a lot of fun.. cold, wet and icy... |
| Orienteering 33:08 [3] 4.8 km (6:54 / km) +150m 5:58 / km | |
| shoes: Cascadia #4 Orange |
| Bog Slog Foot part, again without pressure of competing i had a clean run, even 6 and 7 which were the only two reasonalby difficult CPs I got clean, 2 minutes behind eric and 1 ahead of glen, matt, nikolay and peteris all made larger mistakes and lost minutes... |
| Bike-O 30:00 [3] 5 km (6:00 / km) +100m 5:27 / km | |
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| control pickup at the end, got the far out bike cps, not easy riding with all those flags and stands.. |
Thursday Dec 28 |
| Trail Run 3:39:45 [2] 23.0 mi (9:32 / mi) +30m 5:55 / km | |
| shoes: Brooks Cascadia Lime#1 |
| Since Yumay needed the car I decided to run to work (Redmond, Bothell, Kenmore, Seattle) instead of doing Double Si, I am fine on the hills as is anyways... so I got a 5.30 AM start with Yumay and she ran with me for the first 6 miles before turning around, then I continued on at a bit faster pace at first, but my stomach decided it hates early AM runs and so I settled into a slower pace... great morning run... |
Wednesday Dec 27 |
| Run 1:00:00 [3] 7.0 mi (8:34 / mi) | |
| shoes: Asics Trail Gel 1090 |
| Just an easy recovery run since I am still a bit sick, hopefully I will be able to do Double Si tomorrow... cold is very slowly going away... |
Tuesday Dec 26 |
| Snowshoeing 4:00:00 [2] 10.0 mi (24:00 / mi) +500m 12:54 / km | |
| shoes: Montrail Stratos XCR |
| That was fun! Went up to Snoqalmie Pass and scouted out my potential (on paper only at first) 4thDimension Winter AR race (www.4thDAR.com) on the 4th of Feb. Eric came with me to help with scouting and course design, and it went well but not without problems as expected... the snow is so deep at places it was like doing the full hip workout going 0.2 miles per hour... did about 50% of the intended route, so there needs to be some course adjustments.. but overall Eric liked it as much as I did which is a great sign... will need to go back up twice more next week to finalize the CPs and test run the special event... |
Monday Dec 25 |
| Trail Run 2:52:00 [3] 17.5 mi (9:49 / mi) +200m 5:54 / km | |
| shoes: Brooks Cascadia Lime#1 |
| ran the fall beast route, slow at first, having some trouble getting past some blown out trees, then nice and faster at the other side, pipeline trail... nice weather for a change.. |
Sunday Dec 24 |
| Run 45:00 [2] 4.0 mi (11:14 / mi) | |
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| easy on treadmill |
Thursday Dec 21 |
| Trail Run 1:08:12 [3] 7.0 mi (9:44 / mi) +70m 5:52 / km | |
| shoes: Brooks Cascadia #3 |
| run with eric during work hours to arboretum, couple laps, back.... |
| Run 40:00 [3] 2.66 mi (15:02 / mi) +660m 5:17 / km | |
| shoes: Asics Trail Gel 1090 |
| treadmill at a full 15 percent inclination and 4.0 speed, hard since it is boring and tough... |
| Stairmonster 14:00 [3] 0.4 mi (34:58 / mi) +280m 6:51 / km | |
| shoes: Asics Trail Gel 1090 |
| hard. tired. unmotivated. |
Wednesday Dec 20 |
| Trail Run 1:00:00 [2] 6.0 mi (10:00 / mi) | |
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| easy birthday run with yumay.. i could have gone by myself since she felt terrible but i was not in the running mood so i just quit it way short since we planned on doing the 19... |
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| C • dood! happy birthday! 3 |
Monday Dec 18 |
| Trail Run 3:31:00 [2] 22.6 mi (9:20 / mi) +30m 5:47 / km | |
| shoes: Brooks Cascadia Lime#1 |
| commute run, this time on monday, bringing the grand 7 day total to 83 miles.. a little on the high side for my body... the run home was a bit slower than last week since i was hurting,... the nice thing was that yumay came toward me and met me at the 6 mile mark to run home with me, what pleasant company.... |
Sunday Dec 17 |
| Snowshoeing 3:15:00 [1] 9.0 mi (21:40 / mi) +400m 11:50 / km | |
| shoes: Montrail Stratos XCR |
| Snowshoe-O with MerGeo organized by Eric, Yumay, Kim, Peteris, Matt and I naved alternatively to CPs that eric had there permanently as well as added randomly on the map... a great outing, cold, but super weather, and snowshoes were very necessary not like last year... naved well and kept on the map, interesting terrain... |
Saturday Dec 16 |
| Run 10:00 [2] 0.6 mi (16:39 / mi) +50m 8:13 / km | |
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| easy warmup before the race... |
| Orienteering 35:15 [4] 5.5 km (6:25 / km) +270m 5:09 / km | |
| shoes: Montrail Lenona Divide #2 |
| WIOL #4, measly start to #1, good run to #7, then an absolutely terrible performance to the end.. got caught by glen who started 2 min later at #12, then he actually dropped me to the finish and finished 3 minutes ahead... legs felt super tired from 17-18-19, long legs with some el.gain. ... no surprise,... all in all a good training and a fun course... |
Friday Dec 15 |
| Trail Run 1:01:00 [1] 6.2 mi (9:50 / mi) +140m 5:43 / km | |
| shoes: Cascadia #4 Orange |
| recovery run with yumay during the massive power outage after the extreme storm last night.. in typical fashion the weather was dead calm and sunny after the strom, we had to jump across many fallen trees, duck under phonelines and even saw a trampolin in a tree.. lots of damage... |
Thursday Dec 14 |
| Trail Run 3:29:50 [2] 17.6 mi (11:54 / mi) +1110m 6:12 / km | |
| shoes: Montrail Diez Vista #2 |
| got an early start at 5am and ran cougar big loop with bear ridge, wilderness and deleo... good going but hamstrings still sore and achy from tuesdays run... was raining buckets the last hour.... |
Tuesday Dec 12 |
| Trail Run 3:23:00 [2] 23.0 mi (8:49 / mi) +30m 5:28 / km | |
| shoes: Montrail Diez Vista #2 |
| man i hammered today..... well not hammered really but i was at or below 9min/mile for the whole commute run home... after mile 3 i met eric who was at magnusson and ran home to bothell, what a great surprise.... we had a really good chat and so the time flew by like crazy, he decided to add another 2 miles and so we ran to the 11 mile mark... from then on i wanted to run slower but did actually speed up until mile marker 5 when the legs tired significantly... i love the commute run now, will try to make it a weekly occurence.... ran with gregory reactor, extra jacket, gloves, 100oz bladder and the umbrella i had to bring back to yumay... |
Monday Dec 11 |
| Run 30:00 [3] 4.0 mi (7:30 / mi) | |
| shoes: Asics Trail Gel 1090 |
| ellip @ ima |
| Stairmonster 10:00 [4] 0.3 mi (33:18 / mi) +200m 6:45 / km | |
| shoes: Asics Gel 1070 |
| level 7 |
Sunday Dec 10 |
| Trail Run 59:00 [4] 2.6 mi (22:41 / mi) +520m 8:42 / km | |
| shoes: Cascadia #4 Orange |
| Helped Eric out with his northwest trail run, showing up there at 6.30am to lug up water and food to the aid station and mark the trail while yumay did registration.. we were the only volunteers so it was super hectic and the race did not start until 30 min later, not good for business but oh well.... the training aspect was 1A though... this section was carrying 40lbs of water and 20lbs of food to the top aid station, which felt like a trek up everest.. calfs were burning and i was super tired at the top... defenately a level 4 workout.. misread the map early and carried it up on the singletrack instead of road which made it harder... |
| Trail Run 1:40:00 [2] 7.8 mi (12:49 / mi) +500m 6:39 / km | |
| shoes: Cascadia #4 Orange |
| middle section where i "only" had to mark, lots of breaks marking and reading map, overall time just over 2h... a combination of level 2 and 4, sort of like a very extended intevall hill training... |
| Trail Run 22:00 [2] 2.4 mi (9:10 / mi) | |
| shoes: Cascadia #4 Orange |
| after meeting terry up at the aid station i ran back down fast trying not to completely blow out my legs... |
Saturday Dec 9 |
| Orienteering 1:35:00 [2] 8.0 mi (11:52 / mi) +100m 7:06 / km | |
| shoes: Montrail Diez Vista #2 |
| Streetscramble at the Market.. ran this one with matt hayes and yumay... ran pretty good, naved well and had absolute terrible route planning, our longest route took a ridiculous 1h35 out of 2h, but gettting one 10 pointer at the end out and back would have been pushing it.. so we literally missed 80 points early by being way too pessimistic... the good part was a fun event and racing with matt will be great this season.. plus i was really not tired at the end even though we ran good.. my running is finally picking up on the longer streches.... |
Thursday Dec 7 |
| Trail Run 2:08:00 [2] 11.0 mi (11:38 / mi) +600m 6:11 / km | |
| shoes: Montrail Diez Vista #2 |
| woke up at 4.45AM and took some mental conviction to get out of bed and into the cold... hardest thing about getting ready for the HURT and working too much and trying to get the training in is the lack of sleep...
once out at cougar I absolutely loved the run, it was great out there, the trails were awesome dry and the music rocked... ran at a decent pace except when it was still very dark...
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Tuesday Dec 5 |
| Trail Run 3:31:03 [3] 23.0 mi (9:10 / mi) +30m 5:41 / km | |
| shoes: Montrail Diez Vista #2 |
| A small epic... I have been wanting to run home from work before but never got around to it and then decided last minute since yumay said she ll be home late.. packed a 70 oz bladder of plenty of perpetuem and water and ran at a decent pace to bothell and after a short bathroom break i was moving fast home, sometimes 8min/M or faster... not sure if its the added training of the woodoo Hammer pills but i am feeling much better these days when i run, and recover quicker... |
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| C • Yikes, Marathon mayhem 2 |
Sunday Dec 3 |
| Orienteering 51:00 [2] 3.5 mi (14:33 / mi) +100m 8:19 / km | |
| shoes: Montrail Lenona Divide #2 |
| Control Setup in very early AM to set out the 4 bike controls, on foot.... messed up twice by not paying attention, eric put out the streamers before so i knew where they were supposed to go... |
| Orienteering 40:00 [2] 2.5 mi (16:00 / mi) +10m 9:49 / km | |
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| ran out with matt hayes to double check the controls and add some streamers, out at cp13-21 |
| Orienteering 30:00 [2] 2.5 mi (11:59 / mi) +20m 7:17 / km | |
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| first O loop vetting, running |
| Orienteering 25:00 [1] 1.0 mi (24:59 / mi) +10m 15:04 / km | |
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| second O loop vetting with terry and kim, maphike |
Saturday Dec 2 |
| Orienteering 31:12 [4] 5 km (6:14 / km) +60m 5:53 / km | |
| shoes: Montrail Hurricane Ridge |
| WIOL#3, good run, lost 2x30sec on loosing contact with the map for a sec, and 1min on a really dumb mistake on 14 where i was practically standing on top of the CP and then went back to reorient myself to go back to the same CP, think i finished 5th, just 50 seconds behind second, eric was as usual lightyears ahead...
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| Orienteering 40:00 [1] 4 km (10:00 / km) +20m 9:45 / km | |
| shoes: Montrail Hurricane Ridge |
| map hike with yumay, pseudo shadowing and stopping to explain map features... pleasant outing, running a bit... |