Tuesday Jan 30 |
 | Mountainbike (commute) 1:25:31 [2] 22.2 mi (3:51 / mi) +30m 2:23 / km | |
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| absolutely bitter cold (maybe 20F max) ride to work, with a big pack to pick up the course markers from COC in kenmore tonight... |
| Mountainbike (commute) 1:38:30 [1] 22.5 mi (4:22 / mi) +40m 2:42 / km | |
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| went to kenmore to the COC storage to pick up the 20 markers.. they just fit in my pack with all the other stuff i needed to carry, then with a heavy pack home.. it was absolutely freezing... took it deliberately very easy.. usually i dont follow that regimen very well.. |
Sunday Jan 28 |
| Snowshoeing 2:05:00 [2] 6.0 mi (20:50 / mi) +150m 12:01 / km | |
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| finished up the course... tried some extra cp locations...great weather... |
Saturday Jan 27 |
| Snowshoeing 3:01:20 [2] 11.0 mi (16:29 / mi) +550m 8:52 / km | |
| shoes: Montrail Stratos XCR |
| a bit chaotic outing coursechecking... did the 2nd (larger) part of the course, but the snow has hardened just to perfection so one can run all out through the forest.. it is literally 10 times faster in most places... now i am all out of cp's on that side and need to up the distance on the other part... also my snowshoe fell apart about 3/4 done and i lost a part, had to run back... and got blisters from the wrong socks... was a bit frustrated at the end... but the positive part was that the course on that section is all done and the special event practically too.. just the first part |
Friday Jan 26 |
| Mountainbike (commute) 1:26:00 [2] 22.2 mi (3:51 / mi) +30m 2:24 / km | |
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| to work |
| Mountainbike (commute) 1:25:40 [2] 22.2 mi (3:51 / mi) +30m 2:23 / km | |
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| way home |
Thursday Jan 25 |
| Swimming 45:00 [3] 1.7 km (26:28 / km) | |
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| first 700 were freestyle in one go... then about 1k in about 45 min with lots of interceptions... still need to learn a lot but liking the progress... |
Wednesday Jan 24 |
| Mountainbike (commute) 1:27:00 [2] 22.2 mi (3:54 / mi) +30m 2:25 / km | |
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| holy swiss cow did that cramp last forever... woke up and the calf was still hard like a rock, cycled to work and now its getting better.. cycle was bitter cold (sub 30 when i started, ice everywhere) and nice and warm when it ended..all warm but my toes... |
| Mountainbike (commute) 1:20:40 [3] 22.2 mi (3:37 / mi) +30m 2:15 / km | |
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| gave it a good push home... a bit on the bonk-ish side at the very end but pushed on through by standing up more... |
Tuesday Jan 23 |
| Run 20:00 [3] 2.2 mi (9:05 / mi) | |
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| warmup cooldown run to from gym |
| Swimming 1:15:00 [3] 3 km (25:00 / km) | |
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| first time in the pool in 2 years... totally overdid it... was one of the fastest if not the fastest swimmers there, great endurance and good muscle strenght, but no specific training.. what happens? cramps cramps cramps.. had to quit 15 min early and strech.. great 1st time |
Monday Jan 22 |
| Note | |
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| Today is sort of the day I am starting serious training for Gigathlon (www.gigathlon.ch). This means a lot less running, more biking, inline, and most importantly swimming, which is not really a weak discipline of mine, I just don't ever do it... as adventure racers we are very prone to focus on our strengths (MerGeo run, DART bike) instead of our weaknesses (paddle, technical riding, nav)... so i ll drag my lame @$$ to the gym more often to swim, and I ll join the inline skating team... lets see if writing this down will help execution... |
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| C • What is the inline skating tea... 2 |
| Spinning 1:00:00 [3] 28 km (2:09 / km) | |
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| just a spin on the trainer working on 4th D stuff, too busy to train much the next two weeks... |
Saturday Jan 20 |
| Trail Run 2:25:00 [3] 7.4 mi (19:36 / mi) +550m 9:53 / km | |
| shoes: Montrail Diez Vista #2 |
| got up early to get one last run in.. went up to waimea canyon to do the nounou (or something like that) trail to the hands down best lookout i have ever been, period... gran canyon holds nothing against the rugged beauty of the kauai canyon and coastline... saw some hunters carrying a 150 lbs dead wild boar up the trail... amazing... great and exhausting run as it was all uphill coming back... |
Friday Jan 19 |
| Hike 2:25:00 [2] 6.0 mi (24:10 / mi) +450m 12:11 / km | |
| shoes: Montrail Diez Vista #2 |
| hiked out on the na'pali coast trail to the 3 mile lookout, a good bit up behind the 1st beach... gorgeous and past the beach no people... saw krissy on the way there, matt was doing the whole 22 miles, crazy! after that we relaxed at the beach with krissy until matt came back, did a lot of swimming and was completely toast at night... |
| Swimming 20:00 [3] 1 km (20:00 / km) | |
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| swimming and snorkeling for about 1h.. some mini races against yumay... |
Thursday Jan 18 |
| Swimming 30:00 [3] 1.0 mi (30:00 / mi) | |
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| Swimming while snorkeling at the Na'Pali coast... lots of long distance sections that we covered, yumay wanted to race me, looks like i am fast for short sections, but no endurance yet... |
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| C • Do they allow flippers at your upoming race? 4 |
Wednesday Jan 17 |
| Trail Run 2:28:00 [3] 8.5 mi (17:24 / mi) +550m 9:01 / km | |
| shoes: Montrail Diez Vista #2 |
| Ran up at Wimea Canyon, lots of lookouts, falls, huge cliffs, and single track galore.... was super fun, though i have to say i was pretty slow at times... saw a wild boar at the very end. |
Tuesday Jan 16 |
| Hike 2:00:00 [3] 6.0 mi (20:00 / mi) +300m 10:45 / km | |
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| long recovery hike circumnavigating lihue, picking up our rental car after that.... yumay pushed me up the steepest hills, and we even ran a bit every once in a while to give the muscles some change.. feel surprisingly well... |
Sunday Jan 14 |
| Trail Run 20:54:00 [2] 72.0 mi (17:24 / mi) +5400m 8:47 / km | |
| (injured) shoes: Montrail Lenona Divide #2 |
| ARGH!! One of these... coulda woulda shoulda days.. ran the H.U.R.T 100 miler, arguably the hardest 100 miler worldwide other than barkeley.. planned on doing the 20M, 5000ft el gain loops in equal 6, 6, 7, 7, 8h intervals, accounting to aobut 35h, one shy of the cutoff... but what did i know... the trails were as bad as the pictures on the website... rutted, washed out, rooty like i have never seen before... but surprisingly dry... so I started and ran WAY too fast.. a 4h31 for my first lap.. felt great... next one a 5h23... then a 5h43.. I knew I was in for something good, I literally had 20h for the last 40 miles...picked up Yumay at mile 60 and started my night loop in a reasonable fashion, a bit slower due to difficulty of seeing the trails and the now wetness of many small torrent rainshowers.. got to the mile 67 mark and found out i was in 5th place overall ! due to the fact that both karl messner and matt hart had opted out for the 100k... on a high, started off torars jackass ginger station and at mile 69 it happened.. chatting with yumay, feeling invincible i ran down a slippery slope to the bamboo forest and did not pay attention, snap, ankle rolled and I actually felt the snap.... i fell over backwards into the bamboo forest and tried not to move, forgetting the last 15 seconds, but was not to be undone.. after 2 hours of babysteps in pain down to the 72 mile aid station I quit..... sucks... oh well, the only consolaton is that i finished 9th in the 100k category, everyone that opted for the 100 miler, but somehow had to drop after mile 67 got credited the 100k race... so i got the buckle for the 100k.... certainly the hardest run i have ever done, makes ccc 100 feel like a walk in the park..... |
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| C • Way to be dude. 6 |
Wednesday Jan 10 |
| Note | |
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| signed up for swim conditioning class today.. this is the official kick in the butt to start swimming immediately after HURT 100 to not drown at the gigathlon... one should hope that 5.5 months is enough time to become a good swimmer... |
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| C • get yourself a good swimming wetsiut 1 |
Monday Jan 8 |
| Run 1:00:00 [2] 7.2 mi (8:20 / mi) | |
| shoes: Asics Trail Gel 1090 |
| surprisingly easy run and fast pace at IMA indoor, last run before heading out to hawaii, feeling good about my preparation, i cant say i gave it 100%, but then again its more of a "fun run" than wanting to win the darn thing.... looking forward to the vacation afterwards in kauai... |
Sunday Jan 7 |
| Note | |
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| Woke up, went online to check Snoqualmie and there was a raging storm so I decided to rest easy and work on the maps for the Winter AR... no workout, zip, nada, niet... and did not even feel bad about it... |
Saturday Jan 6 |
| Run 20:00 [3] 2.0 mi (10:00 / mi) | |
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| 2 warmups, one with glen and nikolay, one by myself... this will be the last hard run until the HURT 100..., taper here i come! |
| Orienteering 47:53 [3] 6.7 km (7:09 / km) +220m 6:08 / km | |
| shoes: Brooks Cascadia Lime#1 |
| WIOL #5, Ft Steilacoom, nice, really challenging couse, all cps were in difficult locations and noone got a very clean run in... mike beat me by 1min, but i got glen by over two minutes, always happy with that! Had a bit of a rough start but then recovered well and naved good towards the end... |
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| C • Ya ya enjoy your minor glory w... 3 |
Friday Jan 5 |
| Mountainbike (commute) 1:21:00 [2] 23.0 mi (3:30 / mi) +30m 2:11 / km | |
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| commute, first did not feel like it but it ended up being a great ride.... |
| Mountainbike (commute) 1:39:00 [2] 23.0 mi (4:17 / mi) +30m 2:40 / km | |
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| bitter miserable ride (probably the toughest commute ride since I started 3 years ago) home, hard rain around freezing temps, wind gusts at 30mph made me go up to 30mph up to bothell, then sometimes no more than 5-8mph home, felt like i was standing still, if i werent so drenched and cold i would have walked the last 5 miles... |
Thursday Jan 4 |
| Note | |
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| intended ride to UW and back, but when i got up my muscles were still very sore from the day before yesterday, so i ll add another rest day instead... good tapering will be important... |
Tuesday Jan 2 |
| Run 3:19:30 [3] 23.0 mi (8:39 / mi) +30m 5:22 / km | |
| shoes: Brooks Cascadia Lime#1 |
| home commute, last long run, was very happy with my legs, speed... excellent suffering so to say... murray caught up with me at mile 3 and since he was running 13 (and maybe since he is faster) we were doing 8 minute miles for a while until I had to let him go entering bothell.. superb weather, warm and just a few clouds, plus an invaluable Ipod, what else would i want? |
Monday Jan 1 |
| Snowshoeing 2:25:00 [2] 8.0 mi (18:07 / mi) +660m 8:58 / km | |
| shoes: Montrail Stratos XCR |
| Another round of testing the Winter AR course, this time I took Yumay along, it was snowing like mad up there but was actually quite pleasant when moving, just a bit too cold when standing... conditions were much faster today and I need to add some on the course.. also the special event seems to work out great after trying it out... |
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| C • Special Event??? 4 |