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Training Log Archive: roschi

In the 7 days ending Mar 8, 2009:

activity	#	time	miles		km		+ft
Trail Run	2	4:52:08	29.2	(10:00)	46.99	(6:13)	6924
Hike	2	2:28:00	9.3	(15:55)	14.97	(9:53)	1380
Treadmill Run	2	2:00:00	13.92	(8:37)	22.4	(5:21)	100
Run	2	1:30:00	9.5	(9:28)	15.29	(5:53)
Mountainbike	2	1:10:00	18.0	(3:53)	28.97	(2:25)	400
Spin Class	1	55:00	18.0	(3:03)	28.97	(1:54)
Upper body/Strength	2	50:00
Total	7	13:45:08	97.92		157.59		8804

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Sunday Mar 8, 2009 #

Trail Run 1:37:45 [3] 10.0 mi (9:47 / mi) +1812ft 8:21 / mi
shoes: Brooks Cascadia Grey #3

stevens creek resrervoir

Hike 1:23:00 [3] 5.3 mi (15:40 / mi) +780ft 13:45 / mi
shoes: Brooks Cascadia 08 Red #1

Saturday Mar 7, 2009 #

Trail Run 1:56:23 [4] 9.6 mi (12:07 / mi) +5012ft 8:07 / mi
shoes: Innov8 X-talon

looks like its spring here now.. next 10 days are sunny and 70F, better start taking advantage of that... got a late (8am) start at rhys ridge, lucky there was still parking, did a double black mountain as i had to be back at 12..
uphill portions, pushed hard on both but super hard on the first one...
interesting statistic black mountain (4.8M, 2500ft climb up) vs. mt. si (4M, 3250ft climb)... if i use the orienteering an military translation of adding the climb as distance (each 130meter climb equals 1k distance)
mt.si (6.4km dist +7.6km from climb=15km)
black mountain 7.7km dist + 5.8km from climb = 14.5km)
pretty comparable...

Trail Run 1:18:00 [3] 9.6 mi (8:07 / mi) +100ft 8:03 / mi
shoes: Innov8 X-talon

down, cruising well... legs held up really well... this is the first time i used the innov8 x-talon, its a phantastic shoe! its sick how light it is, feels like you re running in socks, but its stable, and has fantastic traction.. gave me no blisters in almost 4h of running without any prelubing... looks like a great choice for the steep orienteering races and maybe one or two laps at hurt100 in the rain..

Hike 1:05:00 [1] 4.0 mi (16:15 / mi) +600ft 14:14 / mi

hike at RSA in the evening...

Friday Mar 6, 2009 #

Run 45:00 [3] 5.0 mi (9:00 / mi)
shoes: Asics Gel 1090

Thursday Mar 5, 2009 #

Spin Class 55:00 [3] 18.0 mi (3:03 / mi)

6am spin class, add some more torture to torture... the class was half as good as the noon one, the girls twice as good looking, not sure if there is a correlation.. the instructor bounced around the bike like she hasnt ever been on a real one, she d have flown off that thing in a heartbeat if outside..

Upper body/Strength 20:00 [3]

some upper body and then hit the sauna..

Run 45:00 [3] 4.5 mi (10:00 / mi)
shoes: Asics SDI

Wednesday Mar 4, 2009 #

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

commute

Note

missed a bunch of opportunities for workouts due to unforseen circumstances , bummer

Tuesday Mar 3, 2009 #

Upper body/Strength 30:00 [3]

gym

Treadmill Run 1:00:00 [3] 6.7 mi (8:57 / mi)
shoes: Asics Gel 1090

Treadmill at the gym, a bit on the boring side but good music, have to work tonight so cant make it for the hill repeats so i decided to take a long lunch break

Monday Mar 2, 2009 #

Treadmill Run 30:00 [4] 3.35 mi (8:57 / mi) +100ft 8:43 / mi
shoes: Asics Gel 1090

fast-ish run, always feels harder on treadmill than the same pace on the road, either because i am not used to it or because our treadmill is not calibrated correctly

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

commute

Treadmill Run 30:00 [4] 3.87 mi (7:45 / mi)
shoes: Asics Gel 1090

i guess evenings i do a lot better running than mornings, same treadmill, ran a lot harder at seemingly similar effort, HR was higher (185ish) but felt great...

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