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Training Log Archive: roschi

In the 31 days ending Jul 31, 2009:

activity	#	time	miles		km		+ft
Trail Run	14	24:32:02	137.48	(10:42)	221.25	(6:39)	22487
Mountainbike	11	17:25:00	160.6	(6:30)	258.46	(4:03)	12981
Treadmill Run	5	5:09:00	29.27	(10:33)	47.1	(6:34)	3140
Orienteering	1	3:03:25	11.43	(16:03)	18.4	(9:58)	3500
Core	4	2:05:00
Run	2	1:19:17	8.6	(9:13)	13.84	(5:44)	1040
Hike	3	1:18:00	5.36	(14:33)	8.63	(9:03)
Spin Class	1	1:00:00	12.0	(5:00)	19.31	(3:06)	1200
Total	26	55:51:44	364.74		587.0		44348

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Friday Jul 31, 2009 #

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

commute

Thursday Jul 30, 2009 #

Trail Run 1:21:12 [3] 8.34 mi (9:44 / mi) +1530ft 8:18 / mi
shoes: Brooks Cascadia M4 Silver #1

PGnE loop, down ridge to wildcat canyon at the end, felt fresh, weather was perfect in the 60s and misty, ran sub 7 the last two miles slight downhill, surprising how much better i feel now than a few weeks ago, maybe more training is indeed better..., 60 miles in the last 7 days is usually about top mileage for me..

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

commute

Run 10:00 [1] 1.0 mi (10:00 / mi)
shoes: Asics Gel 1090

warmup cooldown

Run 12:31 [5] 2.0 mi (6:15 / mi)

4 800s, two minutes rest inbetween

Wednesday Jul 29, 2009 #

Trail Run 1:02:57 [3] 7.03 mi (8:57 / mi) +650ft 8:14 / mi
shoes: Brooks Cascadia M4 Silver #1

started off a bit sluggish and then quickly got into a good rythm, and was cruising at the end, ran up to the ridge via coyote canyon trail and back

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

commute with my new zaskar is 200% more fun!

Monday Jul 27, 2009 #

Trail Run 1:01:57 [3] 6.32 mi (9:48 / mi) +755ft 8:48 / mi
shoes: Brooks Cascadia M4 Silver #1

legs were heavy but dragged my butt out to rsa and was going to do the regular 7.5m loop, but ground bees attacked another runner (just like sat.) at the same area so i turned around and did a modified loop.., i pushed pretty hard and was quite tired at the end

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

commute

Sunday Jul 26, 2009 #

Trail Run 4:00:57 [2] 20.1 mi (11:59 / mi) +4600ft 9:51 / mi
shoes: Brooks Cascadia 08 Red #1

not the best of runs.. went out too hard up PGnE in the early AM, then when it got hot up at the top already had stomach issues and tired legs...toughed it out ran the 6 at montebello and the long way around back to make it an even 20

Saturday Jul 25, 2009 #

Trail Run 1:27:00 [3] 8.6 mi (10:07 / mi) +1000ft 9:07 / mi
shoes: Brooks Cascadia 08 Red #1

RSA

Friday Jul 24, 2009 #

Trail Run 1:12:24 [3] 7.63 mi (9:29 / mi) +890ft 8:33 / mi
shoes: Brooks Cascadia 08 Red #1

lake/ridge loop at RSA, cut down to deer hollow at then end to add another half mile or so.. cloudy for the first time in three months, what a nice change..

Treadmill Run 1:00:00 [2] 6.12 mi (9:48 / mi) +120ft 9:38 / mi
shoes: Asics Gel 1090

evening

Monday Jul 20, 2009 #

Spin Class 1:00:00 [4] 12.0 mi (5:00 / mi) +1200ft 4:34 / mi

phew

Sunday Jul 19, 2009 #

Treadmill Run 1:29:00 [3] 7.6 mi (11:43 / mi) +1030ft 10:23 / mi
shoes: Brooks Cascadia 08 Red #1

run at rancho with yumay, hip feeling much better again...

Core 15:00 [3]

Friday Jul 17, 2009 #

Run 56:46 [3] 5.6 mi (10:08 / mi) +1040ft 8:37 / mi
shoes: Brooks Cascadia 08 Red #1

twice up regnart to top as fremont older was closed due to some trail maintenance, legs still achy slow on the steep uphills

Treadmill Run 40:00 [2] 4.3 mi (9:18 / mi)
shoes: Asics Gel 1090

relaxed run at the gym over lunch

Thursday Jul 16, 2009 #

Core 25:00 [3]

C • Core 2

Wednesday Jul 15, 2009 #

Trail Run 1:03:45 [3] 7.14 mi (8:56 / mi) +350ft 8:32 / mi
shoes: Brooks Cascadia 08 Red #1

brisk run in the afternoon heat at RSA, felt good but towards the end the legs were a bit achy

Hike 18:00 [1] 1.16 mi (15:31 / mi)
shoes: Brooks Cascadia 08 Red #1

from RSA to car

Core 15:00 [3]

Tuesday Jul 14, 2009 #

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

commute

Trail Run 1:31:24 [3] 8.51 mi (10:44 / mi) +1540ft 9:10 / mi
shoes: Brooks Cascadia 08 Red #1

3 times up regnart to fremont older, one lap up there, 1st solo, 2nd with sergey, 3rd short with sergey and tapio

Monday Jul 13, 2009 #

Trail Run 3:26:30 [3] 18.61 mi (11:06 / mi) +5022ft 8:50 / mi
shoes: Brooks Cascadia 08 Red #1

california version of double si, ran up black mountain twice, 1h02 to top each time, appx 41-43 min down each time... hot already at 6.30, unbearable at 10...

Sunday Jul 12, 2009 #

Mountainbike 1:32:00 [3] 12.6 mi (7:18 / mi) +1000ft 6:47 / mi

saratoga gap to grizzly flat wiht my new zaskar, loved the ride, smooth, light, and felt very agile

Core 1:10:00 [3]

abs, back, kempo

Saturday Jul 11, 2009 #

Trail Run 1:50:00 [3] 10.0 mi (11:00 / mi) +1700ft 9:28 / mi
shoes: Brooks Cascadia 08 Red #1

RSA, towed yumay up PGnE, then ran down the long way around

Hike 20:00 [1] 1.2 mi (16:40 / mi)
shoes: Brooks Cascadia 08 Red #1

Friday Jul 10, 2009 #

Mountainbike 1:40:00 [2] 11.0 mi (9:05 / mi) +1400ft 8:07 / mi

easy peasy singletrack ride before we had to head out of tahoe in the AM

Thursday Jul 9, 2009 #

Orienteering 3:03:25 [3] 18.4 km (9:58 / km) +3500ft 7:44 / km
shoes: Brooks Cascadia 08 Red #1

Vetted the Middle Blue and Long Blue of the 2 day BAOC Club championships on Aug 8/9 (i ll be doing the Headlands 100 then), I am very happy i did, it was brutal terrain and i suffered on every hill due to tired legs but the navigational aspect was great, not too many errors, and very interesting terrain...

C • Can you really do the Headl... 11

Wednesday Jul 8, 2009 #

Mountainbike 4:36:00 [3] 35.0 mi (7:53 / mi) +4200ft 7:05 / mi

same loop as 2 days ago but parked at incline village and did the big climb first... about 27 miles of singletrack, yeeehaw!

Tuesday Jul 7, 2009 #

Trail Run 3:05:00 [2] 17.5 mi (10:34 / mi) +1730ft 9:40 / mi
shoes: Brooks Cascadia 08 Red #1

up to flume from highway, down flume to the lake and back.. saw a sweetwater lobster in the lake...

C • Sweet Water Lobster... 2

Monday Jul 6, 2009 #

Mountainbike 4:51:00 [3] 35.0 mi (8:19 / mi) +4200ft 7:28 / mi

epic ride, parked up at mt rose summit, bombed down TMT (13 miles), around lake marlette, flume trail to incline village, and then the exctuciating ride towing yumay up to mt rose at the end.. she had a broken clip pedal so that made the day a bit slower going, but the ride was incredible
http://connect.garmin.com/player/8071712

Sunday Jul 5, 2009 #

Hike 40:00 [1] 3.0 mi (13:20 / mi)
shoes: Brooks Cascadia 08 Red #1

Trail Run 1:00:00 [1] 4.0 mi (15:00 / mi) +350ft 13:51 / mi
shoes: Brooks Cascadia 08 Red #1

burton creek at tahoe city , first o training with yumay, then ran back from 5 due to time running out as it got late

Saturday Jul 4, 2009 #

Trail Run 1:00:00 [2] 5.0 mi (12:00 / mi) +500ft 10:58 / mi
shoes: Brooks Cascadia 08 Red #1

easy peasy run

Friday Jul 3, 2009 #

Trail Run 1:28:56 [3] 8.7 mi (10:13 / mi) +1870ft 8:30 / mi
shoes: Brooks Cascadia 08 Red #1

been really happy with my motivation to get up at 5 and run before work lately, no more changing my mind as the alarm goes off.. ran at stevens creek reservioir, been a while, it was cool temps and not a soul around, perfect
http://connect.garmin.com/player/7899061

Mountainbike 1:16:00 [3] 13.0 mi (5:51 / mi) +980ft 5:27 / mi

tired after work but yumay convinced me to do a loop, out to de anza, fremont older, 7springs loop, up to ridge down to stevens creek reservoir and home via mc clellan...

Thursday Jul 2, 2009 #

Treadmill Run 1:00:00 [4] 4.85 mi (12:22 / mi) +1990ft 8:55 / mi
shoes: Asics Gel 1090

uphill run on TM

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

hopefully last commute wiht my litespeed ... should get my zaskar carbon expert tomorrow!

Wednesday Jul 1, 2009 #

Treadmill Run 1:00:00 [3] 6.4 mi (9:22 / mi)
shoes: Asics Gel 1090

unfortunately i did not have enough time for black mountain and to get to work at 7.30, so i just ran on TM

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