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Training Log Archive: FrankTheTank

In the 31 days ending Jan 31, 2014:

activity # timemileskm+ft
  Biking7 6:17:00 62.61 100.76 1220
  Road Running4 1:16:39 9.08 14.6
  Strength2 1:15:00
  Rowing4 1:08:35 10.56(6:30) 17.0(4:02)
  Orienteering1 44:08 2.8(15:47) 4.5(9:48)20c
  Swim1 15:00
  Total13 10:56:22 85.04 136.86 122020c

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Friday Jan 31, 2014 #

6 AM

Biking (commute) 38:00 [3] 9.5 mi (4:00 / mi)
shoes: Jake The Snake

Ride into work. Fenders were earning their keep today. Toes got a little cold. I need to change my brake pads and do some work on Jake.

Thursday Jan 30, 2014 #

5 PM

Biking (MTB) 1:56:00 [3] +1220ft

Stottlemyer ride with Hayes. Good pace, good ride.

Wednesday Jan 29, 2014 #

12 PM

Rowing 7:18 [4] 2.0 km (3:39 / km)

Quick indoor row at lunch break at work. Felt pretty good, but not really warmed up great for the 2k test. I think I can break 7min with proper warmup and row settings.

Road Running 5:00 [1]

Quick walk/jog over to the gym at lunch. This was my warmup.

Sunday Jan 26, 2014 #

9 AM

Road Running race 22:05 [4] 5.0 km (4:25 / km)

NW Multisport Duathalon #2: First run.

Biking race (MTB) 1:28:00 [4] 16.0 mi (5:30 / mi)

Bike section of the Du: Lap splits were: 28:40, 29:20, 30:00.
I forgot how much climbing was on that course.

Road Running race 28:34 [4] 5.0 km (5:43 / km)

Final run of the Du. It was very painful. I did pass one person and didn't get passed by anyone, so that was something good.

Saturday Jan 25, 2014 #

10 AM

Road Running 4:30 [2] 0.5 mi (9:00 / mi)

Easy warmup around the track before rowing.

Rowing 19:35 [4] 5.0 km (3:55 / km)

Rowing session. Felt pretty good.

Strength 15:00 [3]

Did some abs and lat pulls.

Thursday Jan 23, 2014 #

5 AM

Biking (Commute) 35:00 [3] 9.5 mi (3:41 / mi)
shoes: Jake The Snake

Ride into work. Pretty good tail-wind out of the North.
3 PM

Biking (commute) 30:00 [3] 9.0 mi (3:20 / mi)
shoes: Jake The Snake

Ride into Silverdale after work. Tree down on the clear creek trail boardwalk near the 303 overpass.

Saturday Jan 18, 2014 #

Event: COC Winter O' Series/WIOL #6: Lincoln Tree Farm
 

Friday Jan 10, 2014 #

7 PM

Swim 15:00 [3]

TRI Friday: Start with the pool swim. Did ok, but need to figure out how to breathe correctly.

Biking (Spin) 30:00 [4] 15.5 mi (1:56 / mi)

Spin Bike after the swim. Good transition time!
8 PM

Road Running (Indoor) 16:30 [4] 3.8 km (4:21 / km)

Run around the indoor track after the spin. Legs felt pretty rough for the first 800m, but then got going. Splits were 3:49 first 800m, then 3:25 (7:15 mi), then 3:21, then 3:23 (14:00 2min), then 1:38 next 400m. and 0:51 final 200m.

Thursday Jan 9, 2014 #

5 PM

Rowing 20:52 [4] 5.0 km (4:10 / km)

Row machine. Time was actually much better than this, but had to pause to re-tighten the foot straps several times.

Monday Jan 6, 2014 #

5 AM

Strength 1:00:00 [3]

1/2 mile warmup on the track, 5k row in 20:50, 5:00 Jacobs Ladder.

Rowing 20:50 [3] 5.0 km (4:10 / km)

Row machine

Sunday Jan 5, 2014 #

1 PM

Biking 40:00 [1] 5.0 km (8:00 / km)

Course pickup for the 5k run section of the NW Multisport.

Saturday Jan 4, 2014 #

Event: COC WIOL/Winter O' #5: Shoreview Park
 
11 AM

Orienteering race 44:08 [3] ** 4.5 km (9:48 / km)
20c

WIOL #5 at Shoreview Park: Better run today, but still had some problems. Only one major mistake, but a few other hesitations. My lack of fitness is really showing in the results this year. It's too bad we're going to miss the next meet.

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