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Training Log Archive: roschi

In the 7 days ending Oct 28, 2007:

activity	#	time	miles		km		+ft
Trail Run	4	3:21:15	17.0	(11:50)	27.36	(7:21)	755
Mountainbike	1	2:52:16	43.5	(3:58)	70.01	(2:28)	656
Orienteering	1	58:20	3.5	(16:40)	5.63	(10:21)	394
Run	2	57:00	5.87	(9:42)	9.45	(6:02)	328
Total	7	8:08:51	69.87	(7:00)	112.45	(4:21)	2133

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Sunday Oct 28, 2007 #

Trail Run 30:00 [2] 2.5 mi (12:00 / mi)
shoes: Brooks Cascadia Grey #2

warmup cooldown inbetweens...

Trail Run 2:30 [5] 0.5 mi (5:00 / mi)
shoes: Brooks Cascadia Grey #2

5 pickup sprints with yumay, giving her 5 secs before i chased... great speed workout..

C • that a good idea. we shoul... 3

Saturday Oct 27, 2007 #

Trail Run 1:20:00 [2] 5.0 mi (16:00 / mi) +591ft 14:23 / mi
shoes: Brooks Cascadia Grey #1

ron herzog tank trap reckon mission with yumay... great weather...

Orienteering 58:20 [3] 3.5 mi (16:40 / mi) +394ft 15:04 / mi
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, 2007 #

Trail Run 30:00 [2] 3.0 mi (10:00 / mi)
shoes: Brooks Cascadia Grey #1

ez trailrun with yumay

Thursday Oct 25, 2007 #

Trail Run 58:45 [3] 6.0 mi (9:48 / mi) +164ft 9:33 / mi
shoes: Asics SDI

run with murray over lunch to the arboretum...

Wednesday Oct 24, 2007 #

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, 2007 #

Mountainbike 1:21:22 [2] 22.5 mi (3:37 / mi) +164ft 3:35 / mi

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 (4:20 / mi) +492ft 4:14 / mi

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, 2007 #

Run 25:00 [2] 2.0 mi (12:30 / mi)

warmup, cooldown, inbetweens...

Run 3:00 [5] 0.6 km (5:00 / km) +328ft 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...

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