Training Log Archive: roschiIn the 7 days ending Dec 30, 2012:
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Sunday Dec 30, 2012 #
Indoor Cycle (Keiser M4) 1:30:00 [4] 27.0 mi (3:20 / mi) +600ft 3:16 / mi
Wattage int'ls
5x1min@375W
3x3min@325W
2x5min@275W
5x1min@375W
3x3min@325W
2x5min@275W
Saturday Dec 29, 2012 #
Trail Run 9:00 [3] 1.0 mi (9:00 / mi)
warmup for bog slog
Orienteering 49:37 [4] 5.0 mi (9:55 / mi) +800ft 8:37 / mi
totally bombed #1 and made 3 other small errors, way too much for a trail only o event... was a great way to spend sat morning... saw jvg/rvg and others i havent seen in ages
Friday Dec 28, 2012 #
Trail Run 30:31 [3] 3.6 mi (8:29 / mi) +10ft 8:27 / mi
ez run with will at samm slew in the AM
Thursday Dec 27, 2012 #
Spin Class 1:10:00 [3] 18.0 mi (3:53 / mi) +600ft 3:46 / mi
hard class, all out
Mountainbike 55:00 [3] 7.0 mi (7:51 / mi) +330ft 7:31 / mi
duthie skills training
Wednesday Dec 26, 2012 #
Snowshoeing 2:30:00 [3] 6.5 mi (23:05 / mi) +1500ft 18:56 / mi
some higher int. stuff, mostly easy, with george, deby and george's friends, towards red mountain commonwealth basin
Tuesday Dec 25, 2012 #
Spin Class 40:00 [3] 14.0 mi (2:51 / mi)
high intenstity
Treadmill Run 1:10:00 [3] 5.5 mi (12:44 / mi) +2700ft 8:41 / mi
12% incline 5mph speed 5 on 2 off for 1h10, planned 1h20 but was a bit too much at the end, happy with fitness test though
Paddling 1:17:00 [3] 5.5 mi (14:00 / mi) +10ft 13:59 / mi
kayak slew to mouth of lk samm into the waves then had to turn around, up the river was very tough barely made it