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Training Log Archive: roschi

In the 7 days ending Feb 22, 2009:

activity	#	time	miles		km		+ft
Trail Run	2	3:10:42	15.8	(12:04)	25.43	(7:30)	2650
Run	2	2:11:19	14.49	(9:04)	23.31	(5:38)	1620
Treadmill Run	1	1:30:00	9.7	(9:17)	15.61	(5:46)	140
Mountainbike	2	1:10:00	18.0	(3:53)	28.97	(2:25)	400
Spin Class	1	1:00:00	18.5	(3:15)	29.77	(2:01)
Hike	1	1:00:00	3.0	(20:00)	4.83	(12:26)	100
Upper body/Strength	1	30:00
Total	7	10:32:01	79.49		127.92		4910

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Sunday Feb 22, 2009 #

Trail Run 1:13:12 [3] 6.0 mi (12:12 / mi) +300ft 11:39 / mi

felt strange and weak on the hills and stomach was in knots so i cut it short...

Saturday Feb 21, 2009 #

Hike 1:00:00 [1] 3.0 mi (20:00 / mi) +100ft 19:23 / mi

lots of walking around san fran

Friday Feb 20, 2009 #

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

gorgeous morning commute, left at 6 just as the sun was starting to color the mountains red...

Trail Run 1:57:30 9.8 mi (11:59 / mi) +2350ft 9:46 / mi
shoes: Brooks Cascadia 08 Red #1

black mountain from rhys trailhead with will, great run, weather was nice for once and we pushed at a pretty good clip to the top and took it easy on the way down....

Thursday Feb 19, 2009 #

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

commute

Run 33:00 [2] 3.0 mi (11:00 / mi)
shoes: Asics Gel 1090

warmup cooldown inbetweens

Run 15:40 [5] 4.0 km (3:55 / km)

thursday track workout, 3m55s almost to the milisecond for all four K repeats, did not push hard at all as i am running two sprints this weekend, so i am getting faster (used to be hell to do 4 ks in 4minutes exact).. improvement is slow and i am so far from the good runners norm that it will take a long time getting there...

C • Nice 5

Wednesday Feb 18, 2009 #

Spin Class 1:00:00 [4] 18.5 mi (3:15 / mi)

great spin class at SC1, my first there, and will make it a regular wed. workout, i got totally worked

Tuesday Feb 17, 2009 #

Run 1:22:39 9.0 mi (9:11 / mi) +1620ft 7:51 / mi
shoes: Asics Gel 1090

three hill repeats at regnart and monrovia, did the first one Z5 in 12.39, but had way too much pasta before i left and started to feel pretty sick for the 2nd hill, 3rd one was with tapio

C • Regnard Rd Loop 5

Upper body/Strength 30:00 [3]

gym over lunch

Uphill - Splits

Monday Feb 16, 2009 #

Treadmill Run 1:00:00 [2] 6.1 mi (9:50 / mi) +140ft 9:38 / mi
shoes: Asics Gel 1090

easy run on the treadmill, was more sore before the run than after so i guess that did the trick

C • Is it raining down there? 6

Treadmill Run 30:00 [4] 3.6 mi (8:20 / mi)
shoes: Asics Gel 1090

the weather was absolutely heinous and inbetween doing the taxes i could only make myself run on the TM again, after all it was 5 feet away and ready to go.. started off at about 10MM pace, then 9, 8, 7 and finished at 6.30 pace

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