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Training Log Archive: roschi

In the 7 days ending Feb 17, 2013:

activity # timemileskm+ft
  Trail Run4 3:23:36 25.71(7:55) 41.38(4:55) 640
  Roadbiking2 1:59:03 38.5(3:06) 61.96(1:55) 530
  Mountainbike1 1:57:14 21.2(5:32) 34.12(3:26) 1594
  Orienteering1 55:16 4.97(11:07) 8.0(6:55) 80
  Bike-O1 40:00 3.73(10:44) 6.0(6:40) 50
  Total6 8:55:09 94.11(5:41) 151.46(3:32) 2893

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MoTuWeThFrSaSu

Sunday Feb 17, 2013 #

Mountainbike 35:00 [3] 5.3 mi (6:36 / mi) +400ft 6:10 / mi

warmup in the AM

Trail Run 10:00 [3] 1.5 mi (6:40 / mi)

warmup run

Trail Run 22:43 [4] 5.0 km (4:33 / km) +60ft 4:28 / km

Duathlon Run #1, 5k, slower than last time but perfect for better legs on bike leg which i did a lot better than last time...

Mountainbike 1:22:14 [4] 15.9 mi (5:10 / mi) +1194ft 4:50 / mi

Bike Leg, 3 laps, passed 9 solo guys and wasnt passed, got into 5th place, lower back was sore and started getting small cramps on last lap...

Trail Run 23:23 [5] 5.0 km (4:41 / km) +60ft 4:36 / km

6th place guy was just about 1min behind starting the loop, and came to about 30sec at mile 2, then i put it in overdrive and built it back up to 1min at the end... very happy with result... no way to get 4th, would have to be 4 minutes faster, not feasible at the moment... made the best of what i had

Saturday Feb 16, 2013 #

Orienteering 55:16 [4] 8.0 km (6:55 / km) +80ft 6:48 / km

had a good race, 8th overall, and made only one significant mistake which cost me several minutes.... really fun new map, lots of running on bearings

Bike-O 40:00 [3] 6.0 km (6:40 / km) +50ft 6:35 / km

bike o, twice, during race i accidentally missed 2 cps (left them out), map was a bit wonky there... was doing great and in 1st place when it happened... bummer, so did it again after with matt and erin

Trail Run 12:00 [3] 1.8 mi (6:40 / mi)

warmup

Friday Feb 15, 2013 #

Roadbiking 1:04:30 [2] 20.2 mi (3:12 / mi) +70ft 3:11 / mi

kinda take out of business last 2 days due to bad back... need to do more yoga.. today was 55f and sunny, i had to get out, took giant for a spin, totally relaxed pace and just having fun out there

Wednesday Feb 13, 2013 #

Trail Run 54:30 [3] 6.2 mi (8:47 / mi) +460ft 8:13 / mi

up over to avondale and back on puget power trail, two hard efforts, rest easy

Tuesday Feb 12, 2013 #

Trail Run 38:30 [4] 5.0 mi (7:42 / mi) +30ft 7:39 / mi

hard effort 5 up north

Trail Run 42:30 [2] 5.0 mi (8:30 / mi) +30ft 8:27 / mi

easy 5 back south

Monday Feb 11, 2013 #

Roadbiking 54:33 [5] 18.3 mi (2:59 / mi) +460ft 2:55 / mi

1h balls to the wall, house to norway hill up norway and back home, the new giant bike is unbelieavably light....

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