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Training Log Archive: roschi

In the 7 days ending Jan 27, 2013:

activity # timemileskm+ft
  Mountainbike1 2:20:58 24.0(5:52) 38.62(3:39) 1700
  Trail Run3 2:00:47 14.62(8:16) 23.52(5:08) 950
  Indoor Cycle2 1:40:00 30.0(3:20) 48.28(2:04) 1000
  Run2 1:21:46 9.61(8:31) 15.46(5:17) 150
  Paddling1 1:05:00 4.5(14:27) 7.24(8:59)
  Roadbiking1 1:02:12 20.5(3:02) 32.99(1:53) 50
  Treadmill Run1 1:00:00 7.0(8:34) 11.27(5:20)
  All Body1 20:00
  Total6 10:50:43 110.22 177.39 3850

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Sunday Jan 27, 2013 #

Mountainbike 56:30 [3] 8.5 mi (6:39 / mi) +500ft 6:18 / mi

warmup ride duathlon in the am, checking glen's course markings, they were in great shape, did both run/bike leg on bike

Run 5:00 [3] 0.5 mi (10:00 / mi)

quickie warmup run pre-race

Run 22:16 [5] 5.0 km (4:27 / km) +150ft 4:16 / km

first 5k, took it a bit easier this time on mile 1 (6.50 vs 6.38 last time) and it paid out, easier on the run , no back issues on the bike

Mountainbike 1:24:28 [4] 15.5 mi (5:27 / mi) +1200ft 5:05 / mi

Bike Leg, passed 3 riders in total.., getting into about 15th place..

Trail Run 24:22 [4] 5.0 km (4:52 / km) +150ft 4:40 / km

2nd 5k... back was very tight when i started but i felt better within minutes, and passed 2 guys in the 1st mile, settled in to 11th and kept there.. could not have pushed much harder... i was overall very happy with my result, but still 12 minutes behind 1st place (1h58 winner) thats massive

Saturday Jan 26, 2013 #

Run 54:30 [3] 6.0 mi (9:05 / mi)

warmup run for duathlon

Friday Jan 25, 2013 #

Trail Run 1:10:00 [3] 8.0 mi (8:45 / mi) +750ft 8:02 / mi

farrel mcwirhter and back, pushed hard on all the hills, rest easy

Indoor Cycle 40:00 [3] 10.0 mi (4:00 / mi) +500ft 3:49 / mi

hill training

Thursday Jan 24, 2013 #

Roadbiking 1:02:12 [3] 20.5 mi (3:02 / mi) +50ft 3:02 / mi

to log boom and back... felt good, hips a bit sore

All Body 20:00 [3]

insanity

Wednesday Jan 23, 2013 #

Trail Run 26:25 [4] 3.51 mi (7:32 / mi) +50ft 7:26 / mi

sammamish slew golf course out and back, fast-ish

Paddling 1:05:00 [3] 4.5 mi (14:27 / mi)

upriver was pretty brutal today, lotsa flow

Tuesday Jan 22, 2013 #

Treadmill Run 1:00:00 [3] 7.0 mi (8:34 / mi)

7mm pace for 20, 15, 10, with 5 slow rest

Indoor Cycle 1:00:00 [4] 20.0 mi (3:00 / mi) +500ft 2:56 / mi

wattages
350 1m on 1m off for 10min
300 1m on 1m off for 10min
200 5m on 2m off for 40min

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