Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roschi

In the 31 days ending Mar 31, 2009:

activity	#	time	miles		km		+ft
Trail Run	10	20:58:59	119.3	(10:33)	191.99	(6:33)	25554
Mountainbike	9	7:58:42	110.5	(4:20)	177.83	(2:42)	3381
Roadbiking	2	6:56:51	86.7	(4:48)	139.53	(2:59)	8412
Spin Class	5	4:40:00	91.0	(3:05)	146.45	(1:55)
Treadmill Run	4	3:30:00	23.52	(8:56)	37.85	(5:33)	100
Hike	2	2:28:00	9.3	(15:55)	14.97	(9:53)	1380
Run	3	2:25:43	16.5	(8:50)	26.55	(5:29)
Orienteering	1	2:12:38	10.25	(12:56)	16.5	(8:02)	2789
Upper body/Strength	3	1:10:00
Total	30	52:20:53	467.07		751.68		41616

4:19

0:00

» now

Tuesday Mar 31, 2009 #

Mountainbike 35:00 [2] 9.0 mi (3:53 / mi) +200ft 3:49 / mi

commute

Monday Mar 30, 2009 #

Mountainbike 35:00 [1] 9.0 mi (3:53 / mi) +200ft 3:49 / mi

ez ride to work, legs a bit sore from yesterday

C • US team trials 5

Sunday Mar 29, 2009 #

Event: 14th Annual Golden Goat

Orienteering 2:12:38 [4] 16.5 km (8:02 / km) +2789ft 6:24 / km
shoes: Innov8 X-talon

had a very strong and solid run at the annual golded goat orienteering event, finishing 4th overall, only got beat by jonas, sergey and mikkel (where are the americans!!??), beating francois and greg khanalov, steve greg and so forth (i usually get my ass handed to me compared to these guys)... i made many mistakes, but almost all of them were 15-30secs, except for two bad route choices.. two of the longest legs were my strongest ones, both i even took time off of sergey and mikkel.. nav was ok, a bit jittery at times, the run itself was solid pushing sub 7.30 mile pace on the flats even two hours in, and i felt strong on the hills.. that ll give me 12 lifetime golden goat points, not bad!

C • Nice run 6

Saturday Mar 28, 2009 #

Roadbiking 3:42:17 [2] 49.0 mi (4:32 / mi) +3500ft 4:15 / mi

easy ride with yumay and reza in the woodside hills, up old la honda road, rockin beautiful day, 75F and sunny...

Friday Mar 27, 2009 #

Upper body/Strength 20:00 [3]

upper body in the gym

Treadmill Run 30:00 [3] 3.5 mi (8:34 / mi)
shoes: Asics Gel 1090

gym, morning, couldnt be bothered

Thursday Mar 26, 2009 #

Run 55:43 [3] 7.0 mi (7:58 / mi)
shoes: Asics Gel 1090

a bit shorter and faster as originally planned, could have gone for a lot longer but since i have the goat coming up sunday i need to be rested... i am sure saturdays 50M ride wont help though

Wednesday Mar 25, 2009 #

Spin Class 55:00 [3] 16.0 mi (3:26 / mi)

hard the first 30min, then crashed and burned

Tuesday Mar 24, 2009 #

Trail Run 1:20:45 8.4 mi (9:37 / mi) +1505ft 8:13 / mi
shoes: Asics Gel 1090

ran 2 full hills and two broken up thirds before and after waiting for people... 1st hill alone and Z4 in 13min31sec, second Z5 12min31sec, very happy just 10 seconds below my fastest time

Uphill - Splits

Monday Mar 23, 2009 #

Note

took a rest day today and even though i had an hour to kill at night instead of riding or running with yumay we went for a walk instead

Sunday Mar 22, 2009 #

Trail Run 1:41:05 [2] 8.6 mi (11:45 / mi) +1950ft 9:41 / mi
shoes: Brooks Cascadia 08 Red #1

easy recovery run with yumay at montebello

C • Roger live... 2

Saturday Mar 21, 2009 #

Trail Run 4:02:45 [3] 21.0 mi (11:34 / mi) +4315ft 9:41 / mi
shoes: Brooks Cascadia 08 Red #1

long run from foothill blvd and cristo rey (RSA was full) up PGnE to deer trail to black mountain, then took indian creek, stevens creek nature trail to montebello parking lot, then via canyon trail, bella vista, old ranch back to the top of black mountain, before going down the long way.. montebello open space is amazingly beautiful and reminded me of eastern washington in the summer.. felt good for most of the run, some stomach issues

Friday Mar 20, 2009 #

Trail Run 2:19:45 [4] 14.8 mi (9:27 / mi) +2850ft 7:59 / mi
shoes: Innov8 X-talon

nice long run at stevens creek reservoir in the early AM, saw one hiker and no runners in 2.5h, crazy... did two laps of the reservoir, tired at the end

Thursday Mar 19, 2009 #

Mountainbike 35:00 [2] 9.0 mi (3:53 / mi) +200ft 3:49 / mi

commute

Wednesday Mar 18, 2009 #

Spin Class 50:00 18.0 mi (2:47 / mi)

son of a gun spin class, great intervals

Tuesday Mar 17, 2009 #

Mountainbike 35:00 [3] 9.0 mi (3:53 / mi)

commute

Trail Run 1:02:00 [3] 5.5 mi (11:16 / mi) +880ft 9:47 / mi
shoes: Asics SDI

fremont older

Monday Mar 16, 2009 #

Treadmill Run 1:00:00 [2] 6.1 mi (9:50 / mi)
shoes: Asics SDI

ez recovery run

Sunday Mar 15, 2009 #

Roadbiking 3:14:34 37.7 mi (5:10 / mi) +4912ft 4:36 / mi

frenchy is visiting so we went up for a nice ride to mt. hamilton, weather kept up pretty good.. yumay was sandbagging so i had to tow fairly hard to keep the bunch together...

Saturday Mar 14, 2009 #

Mountainbike 2:18:12 [3] 27.5 mi (5:02 / mi) +1500ft 4:47 / mi

foothill, moody road to skyline and back...

Friday Mar 13, 2009 #

Mountainbike 35:00 [2] 9.0 mi (3:53 / mi)

just put 1000k of commuting on my litespeed since i got here in sept, nice!
thats 25 gallons of gas not used...

C • nice try but I'm not biting... 5

Mountainbike 1:00:30 [3] 11.0 mi (5:30 / mi) +880ft 5:07 / mi

after work to fremont older, up to the top, one small loop, and back

Thursday Mar 12, 2009 #

Trail Run 2:47:46 [3] 16.6 mi (10:06 / mi) +3650ft 8:22 / mi
shoes: Brooks Cascadia Grey #3

run in the AM on very tired legs, but pushed the pace as much as i could, calfs are a bit shot at the moment.. rancho up PGnE, deer trail to black mountain, and back around the long way, including upper wildcat canyon

Mountainbike 35:00 [2] 9.0 mi (3:53 / mi)

commute

Wednesday Mar 11, 2009 #

Spin Class 1:00:00 [4] 20.0 mi (3:00 / mi)

Tuesday Mar 10, 2009 #

Trail Run 1:06:00 [3] 5.4 mi (12:13 / mi) +1180ft 10:08 / mi
shoes: Brooks Cascadia Grey #3

to fremont older, two loops, first one very hard (Z5) uphill towing yumay kicking some bikers ass... second one Z4..

Monday Mar 9, 2009 #

Spin Class 1:00:00 [3] 19.0 mi (3:09 / mi)

after a hard weekend a bit easier than usual, but still super tired at the end

Sunday Mar 8, 2009 #

Trail Run 1:37:45 [3] 10.0 mi (9:47 / mi) +1812ft 8:21 / mi
shoes: Brooks Cascadia Grey #3

stevens creek resrervoir

Hike 1:23:00 [3] 5.3 mi (15:40 / mi) +780ft 13:45 / mi
shoes: Brooks Cascadia 08 Red #1

Saturday Mar 7, 2009 #

Trail Run 1:56:23 [4] 9.6 mi (12:07 / mi) +5012ft 8:07 / mi
shoes: Innov8 X-talon

looks like its spring here now.. next 10 days are sunny and 70F, better start taking advantage of that... got a late (8am) start at rhys ridge, lucky there was still parking, did a double black mountain as i had to be back at 12..
uphill portions, pushed hard on both but super hard on the first one...
interesting statistic black mountain (4.8M, 2500ft climb up) vs. mt. si (4M, 3250ft climb)... if i use the orienteering an military translation of adding the climb as distance (each 130meter climb equals 1k distance)
mt.si (6.4km dist +7.6km from climb=15km)
black mountain 7.7km dist + 5.8km from climb = 14.5km)
pretty comparable...

Trail Run 1:18:00 [3] 9.6 mi (8:07 / mi) +100ft 8:03 / mi
shoes: Innov8 X-talon

down, cruising well... legs held up really well... this is the first time i used the innov8 x-talon, its a phantastic shoe! its sick how light it is, feels like you re running in socks, but its stable, and has fantastic traction.. gave me no blisters in almost 4h of running without any prelubing... looks like a great choice for the steep orienteering races and maybe one or two laps at hurt100 in the rain..

Hike 1:05:00 [1] 4.0 mi (16:15 / mi) +600ft 14:14 / mi

hike at RSA in the evening...

Friday Mar 6, 2009 #

Run 45:00 [3] 5.0 mi (9:00 / mi)
shoes: Asics Gel 1090

Thursday Mar 5, 2009 #

Spin Class 55:00 [3] 18.0 mi (3:03 / mi)

6am spin class, add some more torture to torture... the class was half as good as the noon one, the girls twice as good looking, not sure if there is a correlation.. the instructor bounced around the bike like she hasnt ever been on a real one, she d have flown off that thing in a heartbeat if outside..

Upper body/Strength 20:00 [3]

some upper body and then hit the sauna..

Run 45:00 [3] 4.5 mi (10:00 / mi)
shoes: Asics SDI

Wednesday Mar 4, 2009 #

Mountainbike 35:00 [2] 9.0 mi (3:53 / mi) +200ft 3:49 / mi

commute

Note

missed a bunch of opportunities for workouts due to unforseen circumstances , bummer

Tuesday Mar 3, 2009 #

Upper body/Strength 30:00 [3]

gym

Treadmill Run 1:00:00 [3] 6.7 mi (8:57 / mi)
shoes: Asics Gel 1090

Treadmill at the gym, a bit on the boring side but good music, have to work tonight so cant make it for the hill repeats so i decided to take a long lunch break

Monday Mar 2, 2009 #

Treadmill Run 30:00 [4] 3.35 mi (8:57 / mi) +100ft 8:43 / mi
shoes: Asics Gel 1090

fast-ish run, always feels harder on treadmill than the same pace on the road, either because i am not used to it or because our treadmill is not calibrated correctly

Mountainbike 35:00 [3] 9.0 mi (3:53 / mi) +200ft 3:49 / mi

commute

Treadmill Run 30:00 [4] 3.87 mi (7:45 / mi)
shoes: Asics Gel 1090

i guess evenings i do a lot better running than mornings, same treadmill, ran a lot harder at seemingly similar effort, HR was higher (185ish) but felt great...

Sunday Mar 1, 2009 #

Trail Run 1:46:45 [3] 9.8 mi (10:54 / mi) +2300ft 8:55 / mi
shoes: Brooks Cascadia 08 Red #1

up to black mountain from rhys ridge parking lot, ran hard and towed yumay all the way, felt good, it was raining hard but warm so it was quite perfect and enjoyable

« Earlier | Later »