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.... |