Sunday Oct 28 |
 | Trail Run 30:00 [2] 2.5 mi (11:59 / mi) | |
| shoes: Brooks Cascadia Grey #2 |
| warmup cooldown inbetweens... |
| Trail Run 2:30 [5] 0.5 mi (4:59 / mi) | |
| shoes: Brooks Cascadia Grey #2 |
| 5 pickup sprints with yumay, giving her 5 secs before i chased... great speed workout.. |
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| C • that a good idea. we shoul... 3 |
Saturday Oct 27 |
| Trail Run 1:20:00 [2] 5.0 mi (15:59 / mi) +180m 8:56 / km | |
| shoes: Brooks Cascadia Grey #1 |
| ron herzog tank trap reckon mission with yumay... great weather... |
| Orienteering 58:20 [3] 3.5 mi (16:39 / mi) +120m 9:22 / km | |
| 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 |
| Trail Run 30:00 [2] 3.0 mi (10:00 / mi) | |
| shoes: Brooks Cascadia Grey #1 |
| ez trailrun with yumay |
Thursday Oct 25 |
| Trail Run 58:45 [3] 6.0 mi (9:47 / mi) +50m 5:56 / km | |
| shoes: Brooks Roadrunners |
| run with murray over lunch to the arboretum... |
Wednesday Oct 24 |
| 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 |
| Mountainbike 1:21:22 [2] 22.5 mi (3:37 / mi) +50m 2:14 / km | |
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| 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 (4:19 / mi) +150m 2:38 / km | |
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| 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 |
| Run 25:00 [2] 2.0 mi (12:29 / mi) | |
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| warmup, cooldown, inbetweens... |
| Run 3:00 [5] 0.6 km (5:00 / km) +100m 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... |