Training Log Archive: WildskyIn the 29 days ending Feb 29, 2008:
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Thursday Feb 28, 2008 #
Note
The boat is going back in the water tomorrow morning and I have been crazy busy trying to get it finished. nothing like a hard deadline to focus the mind
C • HEYA 3
Wednesday Feb 27, 2008 #
Running (trail) 25:00 [3] 2.5 mi (10:00 / mi)
ran at Top before bike. hoping to get in an hour but was late
bike (mountain) 1:00:00 [3] 6.0 mi (10:00 / mi)
ToP ride
Tuesday Feb 26, 2008 #
Note
slept:6.0
I am really tired but can't sleep very well. i also have been eating like crap. i had two bowls of raison bran this morning and my stomach is paying for it now. I just couldn't resist.
First day of swim classes for the boys this morning. I was planning to swim and lift after but I was tired and it was just chaos getting two boys in and out of the pool.
First day of swim classes for the boys this morning. I was planning to swim and lift after but I was tired and it was just chaos getting two boys in and out of the pool.
Kayaking tempo (sea kayak) 1:04:29 [4] 6.0 mi (10:45 / mi)
Out and back up the bay. perfect weather. water was glass. i would have used the ssurfski but I am repairing it and it is layed up sanded and drying from some fiberglass patches.
18:30 to the point
13:50/32:20 to the turn
14:10 back to the point
17:59/32:09 finish
Tried to stay mentally awake and focused on strog pulls. I lost it occassionally as my mind would wander to other parts of my life.
I think that this is my fastest time yet in the heavy plastic sea kayak.
18:30 to the point
13:50/32:20 to the turn
14:10 back to the point
17:59/32:09 finish
Tried to stay mentally awake and focused on strog pulls. I lost it occassionally as my mind would wander to other parts of my life.
I think that this is my fastest time yet in the heavy plastic sea kayak.
Monday Feb 25, 2008 #
Swim 30:00 [3] 1.25 km (24:00 / km)
rhr:45 slept:8.0 weight:171.5lbs
swim warm up
Strength Training 1:00:00 [3]
legs
Sunday Feb 24, 2008 #
Kayaking (sea kayak) 2:12:00 [3] 12.5 mi (10:34 / mi)
aaron and I paddled paddled from alki to blake Island for a little trail running
Running (trail) 2:30:00 [3] 15.65 mi (9:35 / mi) +1640ft 8:43 / mi
slept:6.0 shoes: XXX Test Pair
Once at blake we got in a great trail run. Ran all trails in both directions. Gps to come but I forgot to turn it on for the first loop.
20080224 Blake Island Paddle/run at EveryTrail
Map created by EveryTrail:Share GPS tracks
20080224 Blake Island Paddle/run at EveryTrail
Map created by EveryTrail:Share GPS tracks
Saturday Feb 23, 2008 #
Note
slept:6.0
this caps off a great week. This week and next will probably be the longest of the year. Good balance of the three disciplines. One more hard week and the taper begins.
bike (road) 5:59:00 [3] 99.7 mi (3:36 / mi) +5249ft 3:26 / mi
shoes: Armadillo
Went up to Aaron's house today. He took Frenchy and I on a route that he and Ken went on. We hit it pretty hard. Aaron did alot of the pulls and lead the climbs. About 65 in Frenchie flatted. Three broken tubes and two patches later we were finally on the road again. We rode around Snohimish looking for a bike store and then Everett so our average speed was dropped on these slow side trips
road bike up north at EveryTrail
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road bike up north at EveryTrail
Map created by EveryTrail:Share GPS tracks
Friday Feb 22, 2008 #
Running (road) 1:24:30 [3] 9.81 mi (8:37 / mi) +984ft 7:52 / mi
rhr:45 slept:8.0 shoes: XXX Test Pair
Easy road run through the marine fog. Hate running pavement but no time to drive to trail. Tried to stay on shoulder as much as possible
Kayaking (Paddleboarding) 1:39:30 [3] 6.1 mi (16:19 / mi)
Beautiful day dead calm at the start.
27:15 to the point
21:15/48:30 to the turn
21:45/1:10:15 back to point
29:15/1:39:30
Almost 5 minutes slower than weds. I think that my shoulders are a bit tired/ I was against the tide for a bit on the way out and against the wind on the way back.
That's 15 miles this week with 3 more to go tomorrow. How's the paddleboard treating you...Sean
27:15 to the point
21:15/48:30 to the turn
21:45/1:10:15 back to point
29:15/1:39:30
Almost 5 minutes slower than weds. I think that my shoulders are a bit tired/ I was against the tide for a bit on the way out and against the wind on the way back.
That's 15 miles this week with 3 more to go tomorrow. How's the paddleboard treating you...Sean
Thursday Feb 21, 2008 #
Note
rhr:50 slept:8.0
got up this morning and my shoulders were sore as hell. I didn't realize how much work they got yesterday. I'll leave them alone today
bike (road) 2:44:00 [3] 40.55 mi (4:03 / mi) +2297ft 3:50 / mi
shoes: Armadillo
Easy ride in the beautiful sunshine. Legs reral heavy so i took it easy to save then for the big weekend.
Wednesday Feb 20, 2008 #
Kayaking (Paddleboarding) 1:34:14 [3] 6.0 mi (15:42 / mi)
slept:9.0 weight:171lbs
paddleboarded up the bay. Most single arm canoe style with some double alternating pulls. Long way shoulders were reaching there limit. Kept getting stoppped and questioned
Did you loose your paddle
forget your paddle
what are you doing
shouldn't you sit up
Even the police boat stopped to have a look. Great beautiful day.
47:07 to the turn and my watch went dead on the way back so I just doubled my time.
Did you loose your paddle
forget your paddle
what are you doing
shouldn't you sit up
Even the police boat stopped to have a look. Great beautiful day.
47:07 to the turn and my watch went dead on the way back so I just doubled my time.
bike (mountain) 1:30:00 [3] 7.5 mi (12:00 / mi)
Towers O power. What a great night. It was the best yet. Either I am getting better or the dryness helped in clearing the obsticles. Rode under clear skies with the full lunar eclipse. time and distance a guess.
Tuesday Feb 19, 2008 #
Kayaking tempo (surf ski) 58:33 [4] 6.0 mi (9:46 / mi)
slept:8.0
first outing in the surf ski this year. nice morning and not too choppy. i wanted to run the loop hard to check the fitness.
15:00 to the point
13:00/28:03 to the turn
14:00/42:00 back to the point
16:33/58:33 home
time includes about 20 seconds getting around the turn. The wind was against on the way back. the last quarter included a quarter mile of swells on the side which slowed me with a number of braces. My hips were tired through this section. I gave it a hard push on the way back even though the time doesn't show it.
2 minutes off my fastest time but i think that with calm water I could have shaved 1-1:30 off my time.
15:00 to the point
13:00/28:03 to the turn
14:00/42:00 back to the point
16:33/58:33 home
time includes about 20 seconds getting around the turn. The wind was against on the way back. the last quarter included a quarter mile of swells on the side which slowed me with a number of braces. My hips were tired through this section. I gave it a hard push on the way back even though the time doesn't show it.
2 minutes off my fastest time but i think that with calm water I could have shaved 1-1:30 off my time.
Monday Feb 18, 2008 #
bike (mountain) 3:00:00 [3] 20.0 mi (9:00 / mi) +3281ft 7:47 / mi
Not really sure of the time and distance. I was out for over four hours but my odo was coming and going. A good part of the time was spent pushing through snow. Rode around the boundrry trail system. Great trails up here and i want to come back when they are all ridable. Legs were real heavy for the first hour. I could have used another guy to help push me along. Spent alot of time just spinning up in granny. The descent was a blast and well worth it. It was the hill down from constitution that everyone rode up in PQ.
Sunday Feb 17, 2008 #
Event: Orcas Island Fat Ass
Running (trail) 3:00:00 [3] 15.5 mi (11:37 / mi) +3281ft 9:40 / mi
shoes: Hardrock
A loop of race. Went out early with Von and took it easy. Knee hurt at first but held up fine and never got bad. No drugs
2008 Orcas FA at EveryTrail
Map created by EveryTrail:Share GPS tracks
2008 Orcas FA at EveryTrail
Map created by EveryTrail:Share GPS tracks
Kayaking (paddleboard) 48:18 [3] 3.0 mi (16:06 / mi)
After my first loop I hit the paddleboard. There was ice on the lake and it was cold. 2 1.5 mile loops first was 23:38 second 24:40. My shoulders were knackers from the day before paddle
paddleboard at cascade lake at EveryTrail
Map created by EveryTrail:Share GPS tracks
paddleboard at cascade lake at EveryTrail
Map created by EveryTrail:Share GPS tracks
Running (trail) 4:00:00 [3] 15.5 mi (15:29 / mi) +3281ft 12:54 / mi
shoes: Hardrock
It was early afternoon and I felt great so i went out and sweep the course for the boys. Legs were tired but knee felt better than the first loop. Slow and easy collecting ribbons
C • Wow 3
Saturday Feb 16, 2008 #
Running (trail) 1:05:00 [3] 6.45 mi (10:05 / mi)
shoes: XXX Test Pair
Went out for an easy run with georgia before paddle
Kayaking (sea kayak) 4:40:00 [3] 25.0 mi (11:12 / mi)
Left rosario and paddled around shaw. Great day with beautiful weather. Aaron and I went fairly easy because we kept dropping seggs and norm. Distance an estimate. will correct later
Orcas Island at EveryTrail
Map created by EveryTrail:Share GPS tracks
Orcas Island at EveryTrail
Map created by EveryTrail:Share GPS tracks
Friday Feb 15, 2008 #
Strength Training 50:00 [3]
weight:173.5lbs
shoulders and core
Thursday Feb 14, 2008 #
Strength Training 1:15:00 [3]
slept:6.0 weight:172lbs
Legs and some core
Wednesday Feb 13, 2008 #
Running intervals (soccer) 1:00:00 [4]
good mix up today. just the right amount of people. hard running
bike (road) 1:11:00 [3] 18.35 mi (3:52 / mi)
nice lop bvefore tire conversion
Tuesday Feb 12, 2008 #
Strength Training 30:00 [3]
rhr:50 slept:9.0 weight:171.5lbs
core
yoga 1:00:00 [3]
it lasted 1.5 hours but there was a bunch of non workout humming
Monday Feb 11, 2008 #
Swim 30:00 [3] 1.0 km (30:00 / km)
rhr:45 slept:7.0 weight:174lbs
kick drills
sleep has be very bad lately. Just wish i could sleep through the entire night.
sleep has be very bad lately. Just wish i could sleep through the entire night.
Strength Training 1:00:00 [3]
legs pushing up the weight and dropping reps/sets
Sunday Feb 10, 2008 #
Kayaking (sea kayak) 2:21:00 [3] 12.2 mi (11:33 / mi)
rhr:45 slept:8.0
Fox isl circ. Started out at a rocking pace and thought I would break my fastest time. came around the SW side and was quickly set straight with a 10mph gusting to 30 wind in my face, 2-3 foot chop on the side, and a 1-2knot current against. Good fun grinder but I felt great. At one point a wave crested on the bow and spun me around. Thought I was going to get some real roll practice. finally came back around the NW side and was able to sustain 7-8mph on the gps just rocking down wind with the waves and tide. It is always fun to see the plastic sea kayak go that fast even though I had help.
Saturday Feb 9, 2008 #
bike (road) 4:30:00 [3] 69.75 mi (3:52 / mi)
rhr:50 slept:8.0 weight:170.5lbs shoes: Armadillo
I was supposed to go up to the mountains with the scouts this weekend but it was closed with all the snow. That is why I rode long on thurs. So i went out riding with the bike team. Last time out i kept getting dropped. The goal was a shorter ride at higher intensity. I road the first 10 miles to the meeting place real easy as a warm up.
riding with thse guys is real strange. Either it is full on at threshld or easy off and on. I tried to stay toward the front so i wouldn't get dropped. Had lots of good hard efforts. These guys are basically done at two hours and I find myself waiting for them. most of them start to peel off and go home but a few wanted more so I drove em hard then had an easy ride home.
riding with thse guys is real strange. Either it is full on at threshld or easy off and on. I tried to stay toward the front so i wouldn't get dropped. Had lots of good hard efforts. These guys are basically done at two hours and I find myself waiting for them. most of them start to peel off and go home but a few wanted more so I drove em hard then had an easy ride home.
Hiking/Walking 45:00 [1] 2.6 mi (17:19 / mi)
shoes: XXX Test Pair
brisk walk around the block with the wife
Friday Feb 8, 2008 #
Swim 35:00 [3] 1.0 mi (35:00 / mi)
warm up, kick drills and deep water running. My body is a bit knackered
Strength Training 40:00 [3]
shoulders and core. Weight up reps and set down. maximun transition
Thursday Feb 7, 2008 #
Strength Training 4:00 [4]
rhr:48 slept:7.0
seated glute compressions. 30 sec on 2 minutes off hard effort. After all that food and beer last night I need to work some of it off.
bike (road) 6:20:00 [3] 96.04 mi (3:57 / mi) +4265ft 3:48 / mi
shoes: Armadillo
Alright then. Since I will be up in the mountains with the boys scouts this weekend, Cheryl was kind enough to let me go out for a long ride. Point was to test the knee. Low intensity steady state grinder. Wanted to see how my legs are doing after basically taking the last two weeks off. Picked a new route with minimal hills.
Weather was absolute shit. I have never been in the bad stuff since Appalachien Extreme. It just wouldn't stop and the wind was howling (in my face) . I just buttoned up tight and grind it out. Thank god for Arc'teryx and neophrene booties. Also, i got a flat at the furthest point away when it was just driving rain.
As a result, I didn't take very good care of myself. I went from one bonk to the next never catching up. Let myself get dehydrated and out of electrolytes which resulted in bad cramps for the last hour. Such a fool but I just wanted to get home.
Well I came out of it great even though I finished well after dark with no haedlight. Not too tired and my knee hurts no more than my IT on my other leg. My lower back is a bit sore and my shoulders are sore because the bikle isn't fit right. i feel no worse than any other 100 miler
20080207 south Pirce Bike at EveryTrail
Map created by EveryTrail:Share GPS tracks
So the little out and back east of orting was the fact that it was raining so hard that I couldn't be bothered to take out the map and read it. Also, just west of spanaway I was following this bike map which lead on this road through all the military installations. when I got over by I-5 I was surrounded on all sides. I spend a half and hour trying to figure out how to get through. I would litterally take every road and they would end in a large concrete barrier. I was considering scaling the wall but looked at the map once more. I said that I-5 was legally ridable up to the next exit. So i took it. Never riddin I-5 before. Also, It was soo windy on the narrows bridge that I could barely stay upright.
Weather was absolute shit. I have never been in the bad stuff since Appalachien Extreme. It just wouldn't stop and the wind was howling (in my face) . I just buttoned up tight and grind it out. Thank god for Arc'teryx and neophrene booties. Also, i got a flat at the furthest point away when it was just driving rain.
As a result, I didn't take very good care of myself. I went from one bonk to the next never catching up. Let myself get dehydrated and out of electrolytes which resulted in bad cramps for the last hour. Such a fool but I just wanted to get home.
Well I came out of it great even though I finished well after dark with no haedlight. Not too tired and my knee hurts no more than my IT on my other leg. My lower back is a bit sore and my shoulders are sore because the bikle isn't fit right. i feel no worse than any other 100 miler
20080207 south Pirce Bike at EveryTrail
Map created by EveryTrail:Share GPS tracks
So the little out and back east of orting was the fact that it was raining so hard that I couldn't be bothered to take out the map and read it. Also, just west of spanaway I was following this bike map which lead on this road through all the military installations. when I got over by I-5 I was surrounded on all sides. I spend a half and hour trying to figure out how to get through. I would litterally take every road and they would end in a large concrete barrier. I was considering scaling the wall but looked at the map once more. I said that I-5 was legally ridable up to the next exit. So i took it. Never riddin I-5 before. Also, It was soo windy on the narrows bridge that I could barely stay upright.
Note
weight:174lbs
weight is probably very random. I peed 3 times in the 1/2 hour after taking it. Went to the Y tonight with the wife. She wanted to work out on one of the leg walking machines so i streched, rolled my IT and calves, and did some ankle exercises. i attemped some jump rope but I just didn't have it.
Wednesday Feb 6, 2008 #
Running (soccer) 45:00 [3]
loads of people good workout
Running (trail) 33:00 [3] 3.0 mi (11:00 / mi)
Top prerun
bike (mountain) 1:05:00 [3] 6.0 mi (10:50 / mi)
Top great ride in the rain
Tuesday Feb 5, 2008 #
yoga 1:00:00 [3]
Lots of stretching and lower body. My shoulders are very tight.
Strength Training 30:00 [3]
rhr:45 slept:8.0 weight:173lbs
core
Monday Feb 4, 2008 #
Swim 30:00 [3] 1.5 km (20:00 / km)
slept:8.0 weight:175lbs
Easy swim focusing on kick drills followed by deep water running.
Strength Training 1:00:00 [3]
Focused on legs. Started pushing leg a bit harder. Added some squats and increased weight on left leg
Running (road) 41:53 [3] 5.34 mi (7:51 / mi)
shoes: XXX Test Pair
Knee felt good so i decided to go for a little road run. felt good all the way, Did a few 2 minute hard pushes.
Sunday Feb 3, 2008 #
Event: Lord Hills 50K
Note
got up this morning and the knee feels great. Just some minor discomfort on the patella. It feels so good, I think that I will go run lord hills race....NOT
Also, my shoulders were kackered yesterday from Friday's workout and they are still sore.
Also, my shoulders were kackered yesterday from Friday's workout and they are still sore.
Kayaking (sea kayak) 4:00:00 [3] 20.0 mi (12:00 / mi)
rhr:46 slept:8.0
Aaron and i hit it up again out of the NWOC on Lake union. We wanted and easy meet for both of us with no worries about tides or ferries. Headed out to lake washington. Crossed along 520 and the water was glass. Headed south to bellevue and into this little bay then over to mercer and across alongside I-90 and back up along the west shore. Good hard pulls. My shoulders were screamin the whole time.
Saturday Feb 2, 2008 #
Note
Just got back from pool time with OAC. Got the roll down. Did it with epic paddle and pfd and it was just easier. Tried it bared handed but couldn't pull it off. Next time I do it in a sea kayak and then a double with bucky.
bike (road) 1:58:00 [2] 28.0 mi (4:13 / mi)
shoes: Armadillo
I wish I could say that I had no problems with the Knee. It was anywhere from not noticable to achy enough to raise concern. Real easy ride. Just taking it easy and testing the knee. It is stiff over the patella but doesn't hurt. I am icing it now. Tomorrow morning when I get up, will be the real test.
Friday Feb 1, 2008 #
Note
rhr:42 slept:8.0 weight:173lbs
Before last night I was really getting worried about my knee. Now I think that it is healing and making progress. I will try a short ride this weekend. today i had electroshock therapy and it felt great. time to slowly work it up again.
In the meantime, I have been hammering my core and shoulders over the past few weeks and i need to give it a rest as I start working my legs again. As for lifting, it is time to start the maximum transition phase (with the exception of my legs becasue i am 2 weeks behind). higher weigh lower reps.
In the meantime, I have been hammering my core and shoulders over the past few weeks and i need to give it a rest as I start working my legs again. As for lifting, it is time to start the maximum transition phase (with the exception of my legs becasue i am 2 weeks behind). higher weigh lower reps.
C • Knee 2
Strength Training 45:00 [3]
All shoulders. Lat pull, standing row, one arm seated row(thanks Sean for the oscar pointer this is a great addition), military press, rotator cuff, standing straight arm pull down
Swim 45:00 [3] 1.5 km (30:00 / km)
warm up/down , kick drills, hard pulls with paddles, deep water running
Kayaking (Paddleboarding) 39:02 [3] 2.51 mi (15:33 / mi)
Yep that's correct. First time out on the new paddleboard. Since it is going to be included in baja, Aaron and I went in and got a steal. Going to sell it in Cal.
It was bitchen ass cold. Since the wind dropped to 10 knots and it wasn't sleeting today, I thought that I would try it out. Went with full tri wetsiut, kayak booties, neophrene cap, and webbed neophrene glove. Once I got past the numbness in my fingers it was pretty good. Went twice around a nearby lake. great shoulder workout.
the trip is here but it is missing some data
20080201 Paddleboard at EveryTrail
Map created by EveryTrail:Share GPS tracks
It was bitchen ass cold. Since the wind dropped to 10 knots and it wasn't sleeting today, I thought that I would try it out. Went with full tri wetsiut, kayak booties, neophrene cap, and webbed neophrene glove. Once I got past the numbness in my fingers it was pretty good. Went twice around a nearby lake. great shoulder workout.
the trip is here but it is missing some data
20080201 Paddleboard at EveryTrail
Map created by EveryTrail:Share GPS tracks