Saturday Mar 31 |
 | Mountainbike 5:07:45 [2] 61.5 mi (5:00 / mi) +960m 2:58 / km | |
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| ARGH!! One of the three days per year when I hate living in the Northwest.... rain, drizzle, fog, bittercold and I forgot my goretex booties at work, so I could not feel my feet for the whole ride.. the trails were just soaked... did the rough guestimate of the "Son of the Last Dirt Trail".. rode to Redmond Heights, Farrell McWither, Snoqualmie Valley, Carnation, Tolt, Fall City, High Point Way and back via East Lake Sammamish... inside of my left knee bothered me a good bit but its 100% fine when I walk/run... |
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| C • FYI, it's "McWhirter" 2 |
Friday Mar 30 |
| Note | |
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| On a roll getting some real good sponsorship for the Gigathlon!! Blue Seventy is going to equip me with the Helix, the Triathlon Wetsuit of the Year!!
http://www.blueseventy.com/products/helix.html# |
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| C • Great--now swim more 3 |
| Inlineskate (commute) 1:42:30 [2] 21.5 mi (4:46 / mi) +30m 2:57 / km | |
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| The new K2s are fast but its like having a ferrari and not knowing how to use a gear shifter... I can roll faster but am still pretty instable so I was only marginally (2min?) faster than usually... and got some blisters needing to get used to the shoes.... carried a ton of stuff, shoes, swimming gears, food, clothing, , to go swim/run afterwards... |
| Swimming 17:00 [3] 0.9 km (18:53 / km) | |
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| got in a 1000 yard swim at the pool on the way to work... all with pully, great workout, tired since i am already flailing my arms around when skating... |
| Run 8:00 [3] 0.9 mi (8:52 / mi) | |
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| and then ran to work... super heavy pack with all the inline skating gear, messenger bag was busting with stuff.. great AM pre-work workout! |
Thursday Mar 29 |
| Note | |
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| Finally sort of done for those who have too much time on their hands to read one more blog... !!
http://www.4thdar.blogspot.com/
I ll try to update much more frequently but backdating 6 years I had to cut some serious corners... |
| Roadbiking (commute) 1:13:00 [3] 22.2 mi (3:17 / mi) +30m 2:02 / km | |
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| eventhough i felt sluggish I was pretty fast..., rode first part with ruri at 6.30... |
| Roadbiking (commute plus) 1:35:00 [2] 28.8 mi (3:17 / mi) +200m 2:00 / km | |
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| rode home, then to marymoor, back to redmond and up to bellevue..., had a great ride after i put my saddle down, it was misteriously too high..weird.... |
Wednesday Mar 28 |
| Roadbiking (commute) 1:18:00 [2] 22.2 mi (3:30 / mi) +30m 2:10 / km | |
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| to work, got a late start due to being way too tired to get up.. i think i need massively more sleep in the next few weeks.. my blog is 99% done and will be published tonight or tomorrow.. i am excited... 6 months of work, probably about 200 pages written and 500-600 pictures... woohoo! |
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| C • blog? 8 |
| Roadbiking (commute) 1:22:00 [2] 22.2 mi (3:42 / mi) +30m 2:17 / km | |
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| rode back with julia halfway a bit slower pace and then fast pace home... beautiful evening! |
| Note | |
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| spent a little over two hours driving around and walking around scouting out the BEAST race #1 with eric, the course is coming along very nicely and i think its one of the best venues to date, simply because there is an abundance of beautiful singletrack and i love the navigatoin which is going to be pretty tricky but fun.. |
Tuesday Mar 27 |
| Swimming 42:00 [2] 2 km (21:00 / km) | |
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| 500 free, 500 free/w pully, repeat...
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| Mountainbike (commute) 1:18:33 [2] 22.2 mi (3:32 / mi) +30m 2:11 / km | |
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| way home... saw ben hall and chatted with him... |
Monday Mar 26 |
| Note | |
| (rest day) |
| Will try to keep Monday as my rest day for the rest of the season, maybe swim a bit but otherwise really keep it off the legs.... |
Sunday Mar 25 |
| Swimming 50:00 [3] 2.5 km (20:00 / km) | |
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| wanted to do a ride/run/ride to and at cougar but forgot that both cleat sets are on both bikes that are in the shop, so i coul not put anything on my pinkie bike, decided to join yumay indoor at proclub.. an enjoyable sunday morning.... but love trianing outdoors much more.. started off with a 1h swim with yumay, she corrected a few of my stoke problems,... and improved my kick... |
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| C • Nice multisport day! 7 |
| Spinning (spin class) 1:14:00 [3] 16.0 mi (4:36 / mi) +200m 2:46 / km | |
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| my first ever spin class... funny, fun, dong some "hill workouts".. like aaron said, some of these gals have never ridden a real bike in their life it looks like... |
| Run 55:00 [3] 5.0 mi (10:59 / mi) +200m 6:05 / km | |
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| ran at the gym a bit between swim and cycle and then ran home.... |
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| C • gals on real bikes 5 |
| Inlineskate 45:00 [3] 9.0 mi (4:59 / mi) | |
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| Took my new K2 skates out to the trail, and after a wee bit of wobbling I got the hang of them real fast... speaking of fast holy swiss cow they are! I did a quick speed calc from mile 4-6, 17.2MPH and I was not pushing too hard.. the problem now is to not fall and injure myself since I am not that superbly stable yet... but at least I cant blame the skates no more... |
Saturday Mar 24 |
| Trail Run 2:25:00 [3] 10.0 mi (14:30 / mi) +380m 8:04 / km | |
| shoes: Brooks Cascadia Lime#1 |
| ran the northwe(s)t trailruns course early AM with yumay to help eric with course marking, we marked the whole 10 mile course except for a small out and back loop and had to go back for some streamer checking... so it ended up being just about 10m overall... it was dumping on us the whole time, and we had to run/wade through some serious lakes out there... i was going to pick up markers for a 20m run but since eric already had a guy doing it i went for sushi with yumay instead... yeehaaw! |
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| C • shoot i missed this 2 |
Friday Mar 23 |
| Roadbiking (commute) 1:19:00 [2] 22.2 mi (3:34 / mi) +30m 2:12 / km | |
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| rode into work today a bit late after not hearing the alarm, hmm, probably a sign i am not sleeping enough... saw matt hart and justin along the way, riding towards redmond and had a quick chat with them... |
Thursday Mar 22 |
| Mountainbike 25:00 [3] 4.0 mi (6:14 / mi) +100m 3:36 / km | |
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| to bus, to work, to performance to bring in bike for checkup.. |
| Swimming 35:00 [3] 2 km (17:30 / km) | |
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| according to michi i am not swimming enough so i went for an extra swim today... 4x500s, with and without pully... i actually had fun swimming which does not happen all the time... |
| Note | |
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| on another very good note K2 skates just sent me two pairs of their latest and greatest radical 100 skates for free! one pair for me to race and one pair for yumay to train with me... plus extra rain wheels.. they are amazing!!
The new skates
I am wearing them right now as i am writing this... one review compared the skates to a german sports car.. fast, sleek and realiable.. i like it |
Wednesday Mar 21 |
| Trail Run 2:11:00 [3] 8.0 mi (16:21 / mi) +2022m 5:42 / km | |
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| ah sweet sweet double si... not many places in the world can one leave work, get in a 7000 foot climb and be in bed before midnight....
today was just the opposite of yesterday, with no rain and warm weather even though the forecast was dim... first Mt. Si with brock gavery and murray, second with murray, kimberly and peteris... first one pushing good, 1h01 to haystack even with the slushy slippery snow.. second one survival mode... nice views from top... |
| Trail Run 1:41:00 [1] 8.0 mi (12:38 / mi) | |
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| incredibly slow downhills.. the second one took me almost an hour... slippery conditions, tired legs and a failing light caused the pathetic speed on the down... |
Tuesday Mar 20 |
| Swimming 40:00 [2] 2 km (20:00 / km) | |
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| 4 500s... freestyle... 2 with 2 witout pully... |
| Roadbiking (commute) 1:20:10 [2] 22.2 mi (3:37 / mi) +30m 2:14 / km | |
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| the weather report read partly sunny, 10% chance of rain.. so i went out totally unprepared... heck i was even contemplating leaving the legwarmers back in the office... once i started biking it was bitter cold and started raining hard after a while... by the time i got home i was an icicle... took me 30 minutes in the shower and in front of space heater to get back to normal... the worst feeling when you take a hot shower and your skin feels like its peeling off for a minute due to its frozen state.... |
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| C • Peeling skin 4 |
Monday Mar 19 |
| Roadbiking (commute) 1:26:00 [1] 22.2 mi (3:51 / mi) +30m 2:24 / km | |
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| was supposed to be my off day but the weather was really nice and so i decided to cycle to work... more like a cycle stroll recovery... had this tune stuck in my head all during the ride... RnB baby!!! |
Sunday Mar 18 |
| Roadbiking 1:23:00 [3] 20.0 mi (4:09 / mi) +550m 2:23 / km | |
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| Out to Cougar Mountain for the SRC Sunday run @ 7.30... left at 6 and was too early so I rode up to Cougar Peak to add some climb and time.. and on the way down (it had been raining the whole time) had to ride back up for a while twice since I got so cold I shivered uncontrollably.... tough outing... |
| Trail Run 1:55:54 [3] 11.5 mi (10:05 / mi) +450m 5:35 / km | |
| shoes: Brooks Cascadia Lime#1 |
| first run in a week.. been biking so much lately... legs were jello going up the first hill and never really recovered, but on the flats/down i was doing ok.. met murray and matt at the parking lot, murray added some, matt and i biked back.. |
| Roadbiking 1:15:00 [3] 21.0 mi (3:34 / mi) +200m 2:09 / km | |
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| with matt... great ride via east lake sammamish back... jello legs now... good satisfying week
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| Note | |
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| felt better after some recoverite and rest and was going to head out with yumay for an inline session, but yumay chickened out (very unlike her, usually I am the whimpy one) and i was easily convinced, so we went for a 1h fast-ish walk instead.. not worthy of logging.... |
Saturday Mar 17 |
| Roadbiking 1:50:00 [3] 35.0 mi (3:08 / mi) +150m 1:56 / km | |
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| my "big" training day got reduced to kind of a joke... woke up ok, the we could not find yumay's bike shoes.. once we did and left i realized at mile 3 that i forgot my helmet... back, then changed our lake wash route to lake samm route, so i figured i ll go for a long MTB ride afterwards.... chain broke after 1mile, then back, replaced... then out agian and on the first hill realized the gears are all out of whack... so i just called it a day and it was not even midday yet... gee..
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| C • Days like this 2 |
| Mountainbike 40:00 [2] 11.0 mi (3:38 / mi) +100m 2:12 / km | |
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Friday Mar 16 |
| Roadbiking (commute) 1:14:30 [3] 22.2 mi (3:21 / mi) +30m 2:05 / km | |
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| nice am ride... ruri came to my house at 6.30 from issaquah, our commutes overlap at about 40%, so i rode with him to bothell and then on to UW.. in kenmore i started laying down the hammer and despite the pretty bad headwind did the second half in 35min... since the wind was blowing pretty good it looked like the people i was passing were pedaling but not moving... the day off yesterday really helped... |
| Roadbiking (commute) 1:15:00 [2] 22.2 mi (3:22 / mi) +30m 2:05 / km | |
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| took it pretty easy on the way home until Ruri shot by me saying something insulting in scottish i am sure that i did not understand.. anyhow, picked up the pace to catch up wiht him and rode at a chatty but a bit faster pace... was nice having someone to ride with.... |
| Swimming 45:00 [3] 1.2 mi (37:29 / mi) | |
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| drills with tyler patterson (who swam once around lake washington in 37h last year!) and aaron vanderwaal... tyler had good suggestions and tips for my stroke mostly, my kick is weak but allright i guess... i was visibly faster after all the tips but also tired faster... shooting for about 15min/K at this time... a quite possible goal... |
Thursday Mar 15 |
| Swimming 40:00 [2] 1.5 km (26:40 / km) | |
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| 7.30am drills with julia,... good learning to erase some errors.. but new ones occur, will still be difficult for a while... |
| Note | |
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| left work all motivated going for a run.. but after the swim my legs were just too tired, even walking home felt tiring, so i made that excecutive decision to leave it out... |
Wednesday Mar 14 |
| Inlineskate (commute) 1:50:12 [2] 22.2 mi (4:57 / mi) +30m 3:04 / km | |
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| gorgeous day out, left a bit earlier to enjoy the sunshine on my way home... on way home met a really good skater, probably mid 50s, i looked like i was standing still and i was working pretty hard... tracked him down and talked to him about trainings, looks like i have to meet them regularly to learn some more skating skills.... |
Tuesday Mar 13 |
| Mountainbike (commute) 1:26:12 [2] 22.2 mi (3:53 / mi) +30m 2:24 / km | |
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| since the roadie is out of service i brought the bike... but that one needs a service as well.. kind of slow for a commute even for mtb but since i am doing back to backers it s ok... |
| Mountainbike (commute) 1:21:55 [3] 22.2 mi (3:42 / mi) +30m 2:17 / km | |
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| considerably higher effort... weird but for the last two weeks we have had severe winds towards the north, which always makes my horseshoe shaped commute a biotch for the 2nd part... today was ridiculous.. 1st part i averaged over 20mph, effort level maybe 2... second part i averaged 13mph, effort level 4, riding as hard as i can... |
Monday Mar 12 |
| Roadbiking (commute) 1:16:30 [2] 22.2 mi (3:25 / mi) +30m 2:08 / km | |
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| surprisingly slow for the effort... legs felt fresh after a full day off (well not really off, cleaned the house in a frenzy, grouted and sealed the bathrooms and did some powershopping with yumay, buying materials for the last, big bathroom) so I never ended up getting a minute to go out for a run... which was not too hard to resist due to the excessive rain all day... |
| Roadbiking (commute) 1:18:00 [2] 22.2 mi (3:30 / mi) +30m 2:10 / km | |
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| bike and rider out of whack... bottom bracket was misbehaving and i felt kind of demotivated so i just rode easy home... (Bike Commute #25) |
Saturday Mar 10 |
| Mountainbike 1:58:54 [3] 22.6 mi (5:15 / mi) +625m 3:01 / km | |
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| early AM pre-race workout... doing the fall beast loop and adding the two miles (4RT) down to the fall city plateau and back up.. this ride includes the two hills from hell... both sides start with a quater mile strech of 300 ft. elevation.... was pretty tough doing it on wet ground... those should be logged sepearately as Z5 but i m too lazy right now.. off do go racing the colinoba ... |
| Run 2:30:00 [2] 11.0 mi (13:37 / mi) +200m 8:01 / km | |
| shoes: Brooks Roadrunners |
| Colinoba III: The revenge of the Black Butte Porter...
Guiness won though, again, we (4thDAR/Tiger Ale) finished 2nd.. raced with John Black and this years race (aobut 3.5h of racing, apart from running involved a good bit of nav, bus riding, library explorations, and most of all beer drinking, 3 pints in 3 bars.... ) Racing with John was fun, though a wee bit on the slow side.... i towed him (with my new wego (www.wegoteamlink.com) towing device. Gave out some cards to interested people too...
Lost about 10 min on nav errors... and lost by 8min to DART/Guinness... a very fun race as always! |
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| C • I'm not sure that you sure be ... 4 |
Friday Mar 9 |
| Roadbiking (commute) 1:17:30 [2] 22.2 mi (3:29 / mi) +30m 2:10 / km | |
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| large ring, controlled slow spin and pushing... no sitting up... once tiger mountain is open again i d rather do that up to preston but this works ok... quite tired at the end... |
| Roadbiking (commute) 1:25:34 [2] 22.2 mi (3:51 / mi) +30m 2:23 / km | |
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| left early to finish the bathrooms tonight... easy ride home, though it turned out to be tougher than anticipated with a lot of wind toward me at the end.. felt like i was standing still... but on the upside it did not rain... |
Thursday Mar 8 |
| Swimming 40:00 [3] 1.5 km (26:40 / km) | |
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| really helpful swimming practice with julia in the early AM, working on alternative breathing, straigher positioning and my kick, which looks ok but is pathetically weak... hey, i am learning and slowly coming along.. |
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| C • Earning your gills 9 |
| Trail Run 1:05:00 [4] 4.0 mi (16:15 / mi) +1000m 5:41 / km | |
| shoes: Brooks Cascadia Lime#1 |
| attempted double si tonight.... made a stupid rookie error.. ate small lunch early and then big lunch very late around 3.40 and completely overate.... by the time i started the run my stomach was cramping big time.. decided early on to just do single....by the time i got up there i had major stomach cramps that reminded me of traveling in good old india and nepal... |
| Trail Run 45:30 [1] 4.0 mi (11:22 / mi) | |
| shoes: Brooks Cascadia Lime#1 |
| real easy on the down... murray was with me and he s nursing a bad ankle back.. and i had cramps... that and add snowing and raining to it and it was a bit of a dreary outing i would say... |
Wednesday Mar 7 |
| Swimming 40:00 [3] 2 km (20:00 / km) | |
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| 4x500, 1min rest...
worked extensively on my kick today, watching one of those girls that obviously grew up swimming... her kicks were like a boat propeller... amazing.. i never cease to be surprised how a quite chubby girl can kick my butt swimming, i bet she s not as strong as me, does not have the endurance, but the perfect swimming style is all that matters! |
| Roadbiking (commute) 1:11:05 [3] 22.2 mi (3:11 / mi) +30m 1:59 / km | |
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| planned on an easy cycle home but when i got outside (never saw the light of day all day long) i was so happy to see the sun that this sudden urge of riding fast took over and i succumbed to a hard-ish training... will take it a wee bit easier on double si tomorrow... had to take some recoverite since my legs felt pretty trashed.... would have been faster but i had the wind in my face for most of the ride.. |
Tuesday Mar 6 |
| Inlineskate 1:47:00 [3] 22.2 mi (4:49 / mi) +30m 2:59 / km | |
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| felt like a million bucks this morning... dry path up to bothell (52.30 min) and then wet difficult surface halfway down to UW... that s a speedy time for wet surface... i probably lost 5 min... that and some new skates and i can easily get that down to 1h40.... no worries at gigathlon except for the uphill one on day three, which i still need to practice... seem to be doing quite well on wet surfaces too but i ll probably add another couple of rain-day training once it gets a little warmer... hip flexors are a bit sore right now.... |
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| C • Uphill on fruit boots 4 |
Monday Mar 5 |
| Trail Run 1:33:00 [3] 10.0 mi (9:18 / mi) +215m 5:25 / km | |
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| took the day off tiling all day... but snuck in a run anyways....ran up to bridle via crest trail, back down and around the dog trails at marymoor... legs are tired.... |
Sunday Mar 4 |
| Trail Run 2:05:10 [3] 13.2 mi (9:29 / mi) +600m 5:10 / km | |
| shoes: Brooks Cascadia Lime#1 |
| Got up at 5 to run three laps at discovery before meeting up with AV and DART... i was still a bit sore from all the hills yesterday and took 1 and 2 pretty easy, but the beginning of the third lap this small asian girl passed me like i was standing still... so i went for it and tried to hang on.. she was faster on the flats but i always caught her on the downs and ups... battled it out and did the last one in 38 minutes... was fun.... |
| Paddling (amaruk 2p fiberglass) 2:00:00 [3] 11.0 mi (10:55 / mi) | |
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| pretty fast paddle with AV, DART was in a 3p boat and once they caught up we hung with them for a few minutes before heading back.. beautiful weather... |
| Inlineskate 30:00 [2] 6.0 mi (4:59 / mi) | |
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| was going to start tiling the bathroom immediately but when i got home the skates were right there... i was already sweaty and the sun was out... so i went for a quick spin working on my posture and leg kick... |
Saturday Mar 3 |
| Mountainbike 4:05:00 [2] 26.1 mi (9:23 / mi) +1040m 5:11 / km | |
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| Very fun ride at Capitol Forest wiht DART... JVG,RVG, Glen and AR showed up, plus one of ARs buddies... it was still raining when we left and bitter misearbly cold, but we got it three good hills and going towards cap peak we encountered up to 1 foot of snow... never ridden in that much snow but it was very exhausting.... very rememberable ride... need to go down there more often... |
Friday Mar 2 |
| Upper body/Strength 30:00 [3] | |
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| hauled up 600lbs of materials to the 2nd, 3rd floor for about 30 minutes to remodel the bathrooms.. reminded me of my first job... but now i do it for fun... crazy... |
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| C • You are crazy! 9 |
Thursday Mar 1 |
| Swimming 40:00 [2] 2 km (20:00 / km) | |
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| done in 4x500m, with 1m break... boring but getting a bit better at my leg technique... not very tired at the end... |
| Trail Run 3:50:15 [3] 16.0 mi (14:24 / mi) +1995m 6:27 / km | |
| shoes: Brooks Cascadia Lime#1 |
| Revived our Wed/Thu night double Si training again! Met up with Glen and Brock Gavery, Brock was on his 2nd and informed us it was slow but safe up to the top, lots of snow... ran up there in around 105 the first one, then brock went home and Glen and I continuted for 2nds... I was feeling great and glen told me to go ahead (he s been training oodles) so i hauled up there in 103... not partiularly fast but considering the snow conditions i gave it all i had... tired on the 2nd down.... |