Wednesday Oct 31 |
 | Trail Run 40:00 [1] 3.5 mi (11:25 / mi) | |
| shoes: Brooks Cascadia Lime#2 |
| warmup cooldown inbetweens |
| Trail Run 4:55 [5] 0.9 km (5:28 / km) +150m 2:59 / km | |
| shoes: Brooks Cascadia Lime#2 |
| oh boy... i was going to do 6 of those but after the 3rd, on the way down, i started getting very acidic and sort of threw up a little..., up times were 1.32, 1.42, 1.41
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Sunday Oct 28 |
| Trail Run 30:00 [2] 2.5 mi (11:59 / mi) | |
| shoes: Brooks Cascadia Grey #2 |
| warmup cooldown inbetweens... |
| Trail Run 2:30 [5] 0.5 mi (4:59 / mi) | |
| shoes: Brooks Cascadia Grey #2 |
| 5 pickup sprints with yumay, giving her 5 secs before i chased... great speed workout.. |
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| C • that a good idea. we shoul... 3 |
Saturday Oct 27 |
| Trail Run 1:20:00 [2] 5.0 mi (15:59 / mi) +180m 8:56 / km | |
| shoes: Brooks Cascadia Grey #1 |
| ron herzog tank trap reckon mission with yumay... great weather... |
| Orienteering 58:20 [3] 3.5 mi (16:39 / mi) +120m 9:22 / km | |
| shoes: Brooks Cascadia Grey #2 |
| Night-Vampire O with Yumay... initially got like 16/25, then vampired.. started with 8 got to 14 again, and vampired again... then got a 18CP one and got to 20 before we had to run in... fun as always... |
Friday Oct 26 |
| Trail Run 30:00 [2] 3.0 mi (10:00 / mi) | |
| shoes: Brooks Cascadia Grey #1 |
| ez trailrun with yumay |
Thursday Oct 25 |
| Trail Run 58:45 [3] 6.0 mi (9:47 / mi) +50m 5:56 / km | |
| shoes: Brooks Roadrunners |
| run with murray over lunch to the arboretum... |
Wednesday Oct 24 |
| Run 20:00 [1] 2.0 mi (10:00 / mi) | |
| shoes: Brooks Cascadia Grey #1 |
| interval training with matt hart at the greenlake track... it was raining cats and dogs the whole time and the track was underwater in places... but overall it was a GREAT experience and i ll be back... apart from me, yumay and aaron, a couple of other ARers showed up too, including clif, tim and jill... |
| Run 9:00 [5] 1.5 mi (6:00 / mi) | |
| shoes: Brooks Cascadia Grey #1 |
| ran 6 x 400 m (1m26, 1m29, 1m31, 1m30, 1m34, 1m30) with 1.5m rest inbetween.... note to self.. no calzone before intervals.. blaeh! |
Tuesday Oct 23 |
| Mountainbike 1:21:22 [2] 22.5 mi (3:37 / mi) +50m 2:14 / km | |
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| bike to work for the first time since forever.. i think it was beginning of august... felt great and now that i am back in the groove i ll do it again regularly... after a long break i am feeling much better about training again... |
| Mountainbike 1:30:54 [3] 21.0 mi (4:19 / mi) +150m 2:38 / km | |
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| biked to north sea to meet don b to discuss 24h races next year and then biked home at night... superbly warm and nice! |
Monday Oct 22 |
| Run 25:00 [2] 2.0 mi (12:29 / mi) | |
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| warmup, cooldown, inbetweens... |
| Run 3:00 [5] 0.6 km (5:00 / km) +100m 2:44 / km | |
| shoes: Brooks Cascadia Grey #1 |
| two all out sprints, 1m27, 1m33.. up to 162nd... wanted to do a third one but almost fainted... i need to get started easy again... |
Sunday Oct 21 |
| Run 45:16 [4] 5.0 mi (9:03 / mi) +120m 5:14 / km | |
| weight:450lbs shoes: Brooks Cascadia Grey #1 |
| intended doing 10 miler at soaring eagle but switched to 5 miler halfway though as i was about to faint... plus hips were massively sore from the newfound running i havent done in ages... plus i am fat... ok, no more excuses than that.... |
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| C • welcome back. This is your... 12 |
Saturday Oct 20 |
| Orienteering 51:33 [4] 5 km (10:19 / km) +100m 9:22 / km | |
| shoes: Brooks Cascadia Grey #1 |
| phew... i dont know what to say..... 2 of 17 spiked...
did learn a few things from my errors though... |
| Run 50:00 [2] 3 km (16:40 / km) +50m 15:23 / km | |
| shoes: Brooks Cascadia Grey #1 |
| shadowed yumay from 7-17... fun... |
Wednesday Oct 17 |
| Run 1:00:00 [3] 6.0 mi (10:00 / mi) | |
| shoes: Brooks Cascadia Grey #1 |
| various runs in the early AM with julia and eric haning glow sticks and picking them up around greenlake before and after the AVS 5k run... felt great to be running again... |
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| C • 5k run 4 |
Sunday Oct 14 |
| Orienteering 1:05:00 [2] 4.0 mi (16:15 / mi) +75m 9:33 / km | |
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| ended up doing the same thing again as yesterday, just more extensive.. gorgeous day! |
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| C • Sorry 6 |
Saturday Oct 13 |
| Orienteering 40:00 [3] 5 km (8:00 / km) +30m 7:46 / km | |
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| O training with yumay... good run when running, lots of slow nav,... had to be patient, was fun though... |
Thursday Oct 11 |
| Trail Run 54:38 [3] 6.3 mi (8:39 / mi) +40m 5:17 / km | |
| shoes: Brooks Roadrunners |
| nice pretty fast run with brook to the arboretum, long loop and back... felt exhausted at the end... |
Tuesday Oct 9 |
| Trail Run 26:22 [3] 5 km (5:16 / km) +5m 5:15 / km | |
| shoes: Brooks Roadrunners |
| WOOOHOO!! started training again.. still coughing up a storm but the rest feels great... except the legs are mush now.. did the AVS 5k run preview at greenlake... |
Monday Oct 8 |
| Note | |
| (sick) |
| sick for the 8th day straight.. cant believe it.. seeing a doctor today finally... |
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| C • sick 5 |
Sunday Oct 7 |
| Upper body/Strength 30:00 [3] | |
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| just dont want to have a 0 training week ever! worked our bums off all sat and sun tiling the upper large bathroom, after i started the two small ones in the spring! |
Monday Oct 1 |
| Trail Run 1:10:00 [3] 7 km (10:00 / km) +15m 9:54 / km | |
| (sick) shoes: Brooks Cascadia Grey #1 |
| oh boy... totally messed up on #9 at lake samm. meet, walked around for 20-25minutes on the wrong feature... embarrassing..... had a good run until then and after (was slow given my recent lack of training) .. it was pouring and after that i got really sick... |
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| C • #9 2 |