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Training Log Archive: roschi

In the 31 days ending Mar 31, 2013:

activity	#	time	miles		km		+ft
Trail Run	16	22:23:16	146.3	(9:11)	235.45	(5:42)	7384
Roadbiking	5	13:43:52	238.0	(3:28)	383.02	(2:09)	8014
Mountainbike	4	7:17:35	89.5	(4:53)	144.04	(3:02)	3849
Swimming	1	1:00:00	1.24	(48:17)	2.0	(30:00)
All Body	2	55:00
Indoor Cycle	2	50:00	18.0	(2:47)	28.97	(1:44)
Yoga	1	20:00
Total	23	46:29:43	493.04		793.48		19247

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Sunday Mar 31, 2013 #

Trail Run 1:15:00 [3] 6.0 mi (12:30 / mi) +600ft 11:25 / mi

st. eds with Christine, chatting about websites

Roadbiking 1:43:00 [3] 34.0 mi (3:02 / mi) +300ft 3:00 / mi

to UW and back.., fast hard effort

Friday Mar 29, 2013 #

Trail Run 1:30:00 [3] 5.0 mi (18:00 / mi) +650ft 16:02 / mi

marking dash point with tamara

Thursday Mar 28, 2013 #

Trail Run 40:00 [3] 3.5 mi (11:26 / mi) +500ft 10:04 / mi

w stefan

Wednesday Mar 27, 2013 #

Yoga 20:00 [3]

Trail Run 44:15 [3] 4.3 mi (10:17 / mi) +350ft 9:33 / mi

exploration around the new place... found some good trails and some gnarly ones

Mountainbike 1:38:01 [3] 20.9 mi (4:41 / mi) +1599ft 4:22 / mi

thrillaaaa, very tired, heavy legs, rode with rick b and nikolay

Tuesday Mar 26, 2013 #

Roadbiking 5:03:40 [3] 83.0 mi (3:40 / mi) +2950ft 3:32 / mi

Nice sunny and long ride with VdV to his parents house in Enumclaw and back, amazing day

Sunday Mar 24, 2013 #

Trail Run 2:11:33 [3] 14.9 mi (8:50 / mi) +50ft 8:48 / mi

run at night on the beach, awesome fun

Saturday Mar 23, 2013 #

Roadbiking 3:11:36 [3] 55.9 mi (3:26 / mi) +1873ft 3:19 / mi

ocean shores to tahulah and back

Friday Mar 22, 2013 #

Trail Run 2:59:41 [3] 20.0 mi (8:59 / mi) +50ft 8:58 / mi

ocean shores run at the beach whole time, good tunes, crazy weather, one of the best runs I remember... not in ultra shape right now, mile 18-20 hurt too much...

Tuesday Mar 19, 2013 #

Trail Run 2:42:29 [4] 18.7 mi (8:41 / mi) +1498ft 8:05 / mi

loc to redhook then shorter version of thrilla and back, with porter and nikolay, hard effort could still not quite keep up

Sunday Mar 17, 2013 #

Trail Run 1:49:45 [3] 12.4 mi (8:51 / mi) +687ft 8:25 / mi

stefans to double bridle and back

Saturday Mar 16, 2013 #

All Body 25:00 [3]

upper body pre grand ridge

Mountainbike 1:19:36 [3] 12.1 mi (6:35 / mi) +1540ft 5:52 / mi

miserable (weather) but fun team ride at grand ridge, legs felt heavy and lungs hurt a bit but was able to hang with andy and parker up all the way, had to cut short due to appointment

Friday Mar 15, 2013 #

Trail Run 1:05:58 [3] 8.1 mi (8:09 / mi) +470ft 7:43 / mi

bridle loop and back

Indoor Cycle 30:00 [3] 12.0 mi (2:30 / mi)

hard effort 30min

All Body 30:00 [3]

full body workout, machines

Thursday Mar 14, 2013 #

Trail Run 1:05:46 [3] 8.1 mi (8:07 / mi) +484ft 7:41 / mi

good run, relatively hard effort, to bridle, loop and back

Wednesday Mar 13, 2013 #

Indoor Cycle 20:00 [4] 6.0 mi (3:20 / mi)

5 warmup 1 min 350W 1min ez, x 5, 5 cooldown

Trail Run 32:05 [3] 3.8 mi (8:27 / mi) +238ft 7:58 / mi

am on powerline

Tuesday Mar 12, 2013 #

Trail Run 47:24 [3] 5.8 mi (8:10 / mi) +30ft 8:08 / mi

one 0.5 mile push to 6.20 pace, the rest easy

Monday Mar 11, 2013 #

Roadbiking 1:27:46 [3] 26.0 mi (3:23 / mi) +518ft 3:19 / mi

w kurt watson around the lake, easy pace, pushed on some hillz

Sunday Mar 10, 2013 #

Mountainbike 2:10:50 [3] 27.5 mi (4:45 / mi) +410ft 4:41 / mi

picked up clothing/markers from lake samammish half, went w lake samm on way back

C • Awesome 2

Thursday Mar 7, 2013 #

Trail Run 1:00:00 [3] 6.0 mi (10:00 / mi) +1100ft 8:31 / mi

dan dns'ed so i ran solo at cougar

Tuesday Mar 5, 2013 #

Trail Run 1:20:35 [3] 9.6 mi (8:24 / mi) +550ft 7:58 / mi

to bridle, small loop and back with porter

Monday Mar 4, 2013 #

Swimming 1:00:00 [3] 2.0 km (30:00 / km)

Rusty's class, great with lots of work on form

Sunday Mar 3, 2013 #

Roadbiking 2:17:50 [3] 39.1 mi (3:32 / mi) +2373ft 3:20 / mi

i m absolutely IN LOVE with my new giant, rides awesome, felt good, pushed semi hard for most of the ride, last one as hard as i could, 4m51 up union hill to redmond ridge

Trail Run 1:14:59 [4] 10.0 mi (7:30 / mi) +40ft 7:28 / mi

brick run after ride, started off around 7.45 pace and quickly settled into that, realized i could go harder and knocked out a sub 7.30 pace average, compared to 6 years ago when i was training for gigathlon that is probably 2 min/mile faster, now i gotta drop 10 more pounds and add some endurance rides and i ll be in great shape for the race

Saturday Mar 2, 2013 #

Mountainbike 2:09:08 [3] 29.0 mi (4:27 / mi) +300ft 4:25 / mi

setting up mile markers and event notice signs for next weekends lake sammamish half, big ass pack and all

Friday Mar 1, 2013 #

Trail Run 1:23:46 [3] 10.1 mi (8:18 / mi) +87ft 8:14 / mi

usual, river run in AM, slower in the beginning, sped up a bit at the end, could have easily done 15-18 today...

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