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Training Log Archive: Wildsky

In the 31 days ending Dec 31, 2007:

	activity	#	time	miles		km		+ft
	Running	12	14:57:47	58.77		94.58		5856
	bike	8	13:16:26	105.7		170.11		984
	Strength Training	7	5:25:00
	Kayaking	3	4:49:00	23.15	(12:29)	37.26	(7:45)
	Nordic Skiing	1	2:30:00	6.21	(24:08)	10.0	(15:00)
	Swim	2	1:24:00	2.17	(38:37)	3.5	(24:00)
	yoga	1	55:00
	Total	20	43:17:13	196.01		315.45		6841
averages - sleep:8.2 rhr:48 weight:172lbs

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Saturday Dec 29, 2007 #

Running race (orienteering) 47:52 [3] 4.0 km (11:58 / km)
slept:8.0 shoes: Continental Divide

bog slog. Legs were tired from thurs run and lifting last night. I blew the 2nd control and actually considered walking off the course. It seems that others had their share of problems as well. Overran 8 and cost me a few seconds. But I felt like I was just slog throught he run. I wasn't able to push my threshold hence level 3.

bike race (mountain) 29:40 [4] 4.0 mi (7:25 / mi)

bike part of bog slog. legs felt great on the bike. actual time was about 33 including transition and stoping to punch/nav. I think that overall time was the fastest. Where was Eric?

Friday Dec 28, 2007 #

Strength Training 1:00:00 [3]

all legs using ball and weights

Thursday Dec 27, 2007 #

Running (trail) 2:31:00 [3] 14.5 mi (10:25 / mi)
slept:8.0 shoes: Continental Divide

Mike M gave me a call last night to go running. I am really glad he did. we had a great time at Pt. defiance. Easy run. Longest distance I have done in months. Hips, knees, Left Archilles all were sore.

C • what does not kill me... 1

Strength Training 1:00:00 [3]

worked on shoulders using balance ball, free weights and others. good workout.

Wednesday Dec 26, 2007 #

Running intervals (Soccer) 1:00:00 [4]

Monday Dec 24, 2007 #

Strength Training 50:00 [3]

Mathew and I worked out a daily routine that includes mostly core

bike (road) 35:00 [3] 8.35 mi (4:11 / mi)

not sure of the time or distance. Set off for a long ride. got going and noticed a bulge growing in my front tire. desided to head for the bike store but the tire blew out and made a nice hole in the sidewall. I replaced the tire and got to the store 15 minutes after closing so i trying to nurse it home. I should have put a wrapper in the tire to hold it it but I didn't.

It blew out again and i called cheryl to pick me up.

Saturday Dec 22, 2007 #

Strength Training 1:00:00 [3]

Low weight with high reps. My body is not happy. I pulled something in my shoulder and my hips are killing. I thought my hips were from the accident but at kayak practice last night it was clear that it was cause by roll practice. They were probably messed up before and then just put over the top.

I am going to begin weight training and rebuild my base. Time to get out the friel book.

C • healin' 1

Friday Dec 21, 2007 #

Kayaking (sea kayak) 2:37:00 [3] 12.1 mi (12:59 / mi)
slept:9.0

paddle around fox isl. Wind, tide and lack of fitness conspired to make this a real slow time

Thursday Dec 20, 2007 #

Running (trail) 2:07:00 [3] 9.0 mi (14:07 / mi) +3068ft 10:40 / mi
shoes: Continental Divide

Ran with the boys up at tiger. i am now convinced that i am in no shape to run the first few ultras. My hips are extremely sore and my lack of running has brought my fitness way down.

Wednesday Dec 19, 2007 #

Note

boys have been sick the last few day. one has green stuff coming out his nose and the other has green stuff coming out his rear. i will be lucky if i don't catch part of it. Stuck at home not much training.

bike (mountain) 1:12:00 [2] 5.95 mi (12:06 / mi)

weds night ride in the pouring rain. We had 7 riders

C • Rain - gotta love it! 1

Sunday Dec 16, 2007 #

bike (road) 3:05:46 [3] 47.9 mi (3:53 / mi)
slept:8.0

road with the old town team. My legs are still knackered. not very fast but good ride.

C • BT 1

Kayaking (sea kayak) 1:12:00 [3] 6.05 mi (11:54 / mi)

nice night paddle. good Christmas lights but real windy and choppy.

Saturday Dec 15, 2007 #

Event: COC O' Series #4: Course 7 UW

Running race (road) 28:42 [4] 5.2 km (5:31 / km)
slept:7.0 shoes: XXX Test Pair

UW O meet. Pushed as hard as I could but my legs were still tired from Si on Thurs. No real mistakes but got some good random luck. Finally beat Alex

C • Gave that one away 2

UW - Splits

Friday Dec 14, 2007 #

bike (spin class) 20:00 [3]
rhr:48 slept:8.0 weight:172lbs

easy spin. got there late but I just wanted to warm up before weight. instructor was hard to hear and she kept having the class count and stand straight up. I felt bad not doing any of the crap stuff.

Strength Training 20:00 [3]

shoulders...i can't believe how weal I am. time to get to it

C • Whats your definition of weak? 5

Thursday Dec 13, 2007 #

Swim 35:00 [3] 1.5 km (23:20 / km)
slept:6.0 weight:171lbs

well i didn't get to sleep in today. cheryl left early and the baby didn't get his required boob time so he was up at 6. I was really looking forward to sleeping in this morning after those 15 beers last night. Or was it just two?

Since i haven't been able to paddle as much, i tried to push a bit harder on this swim. waist is down to 36.5

yoga 55:00 [3]

i thought it would be a good idea to warm up with the swim before yoga but my shoulders where killing. It was a great session and time just flew by. It is amaxing how you can think you are not sore or tight but doing this just show me that I am like a knot.

BTW does doing yoga reduce your opinion of my manlyness. I am no metrosexual nor do I want to be. I really only do yoga to watch women do incredible things with their bodies (in a nonsexual sort of way).

Running (trail) 2:01:00 [3] 7.5 mi (16:08 / mi) +2789ft 11:56 / mi
shoes: Continental Divide

I suck!!! miles and peteris dropped me in the first 100 meters. My legs are very week so I just let them go and took it east. nice and snowy at the top. Great conditions

Wednesday Dec 12, 2007 #

bike (spin class) 30:00 [2]
rhr:48 slept:8.0 shoes: XXX Test Pair

easy spin. i fely a bit sick so i took it easy

Strength Training 15:00 [3]

worked on core after spin with balls again. did some stretching as well.

Running intervals (Soccer) 45:00 [4]

Lots of firemen there because of the upcoming stair climb. They really don't know how to play. i got pummled a couple of times by idiots just kicking the ball as hard as they can with no real aim. finally, a moron tried to slide tackle me (illegal in indoor). I told the asshole to mellow out. Even the women were staying out of it. i don't want to blow up my knee or ankle because some moron decides to be a star for a day.

bike (mountain) 1:38:00 [3] 9.5 mi (10:19 / mi) +984ft 9:24 / mi

great night at south seatac. 13 people showed. Lots of riding fun. i think roger go lost on the ways there because nobody saw him. Maybe he want to North seatac. distance and time a guess

Tuesday Dec 11, 2007 #

Strength Training 1:00:00 [3]
slept:9.0

worked on core and legs using various balls. Did alot of different exercises from my new book

Running intervals (Track) 53:28 [4] 10.0 km (5:21 / km)
shoes: XXX Test Pair

Ran the yasso 8 again. Had a great time. i felt better with each set. I think I was holding back a bit. Time includes warm up and cool down, running toand from the track, and 400m recovery laps between each 800. I think that 2:45 is not an unrealistic goal by next spring. I also need to start working up to 10 sets. I am beginning to think that base season track workout are very good. Good for the leg turnover, cardio, and lower risk of injury.

I dropped Mathew at scouts and ran to the track for my workout. then back for the last 15 minutes of scouts. RVG you will need to start layering in workouts like this.

Times:
3:08, 3:06, 3:12, 3:07, 3:09, 3:01

I could have broken 3 on the last but like all laps I find my mind wandering on the back loop

Monday Dec 10, 2007 #

Swim 49:00 [3] 2.0 km (24:30 / km)
slept:9.0 weight:174lbs

easy swim

Running (road) 48:00 [3] 5.34 mi (8:59 / mi)
shoes: XXX Test Pair

nice easy run around the block. Nice and crisp out. my hip flexor and hamstrings are a bit tight from skiing

Sunday Dec 9, 2007 #

Nordic Skiing 2:30:00 [3] 10.0 km (15:00 / km)

this was my first real go at Nordic skiing. RVG, aaron, Matt H, Peteris, Kimberly, and JVg all made it out for some good winter fun. need to roll this into the training schedule. Time is an estimate and who knows how far went went.

Kayaking (sea kayak) 1:00:00 [3] 5.0 mi (12:00 / mi)

nice paddle with the guys after skiing. tell me where can you ski in the morning and paddle in the afternoon?

C • Ski and Paddle 2

Wednesday Dec 5, 2007 #

bike (spin class) 30:00 [2]

Easy spin class go there late

Running intervals (Soccer) 1:00:00 [3]

Had a good time. Lots of guys at first but toward the end a bunch left and I got a pretty good workout.

bike (mountain) 1:26:00 [3] 7.0 mi (12:17 / mi)

Top need to confirm stats tomorrow. Fun time. Trails were nice.

Monday Dec 3, 2007 #

Note
slept:10.0 weight:171lbs

slept lots and it felt good. i need some long hard workout so i can get a good night's sllep. Went to the Y but the spin class was empty so i just stretched.

Sunday Dec 2, 2007 #

Event: Fall BEAST

Note

just a note on the Beast race today. I think it was it was a great course for novices. eric put alot of work into this and I think that he found the perect fit for the target ability group. I had lots of opportunity for disscusion, observation, and instruction with my group. It is great to point out to a group of newbies that with a little nav practice, they can be real good. I must say that the whole beast concept is great for growing the sport.

After the race we went out for beers and i invited tham to all the other activities that are going on.

As for me, my cardio was greet but my endurance sucks. While I didn't work hard my body was fatigued. I enjoyed focusing on the nav without being at my limit.

Running race (trail) 2:00:00 [2] 6.0 mi (20:00 / mi)
shoes: Continental Divide

nice easy running. this would be a great park to do more running in. Time is just and estimate

bike race (mountain) 3:30:00 [3] 23.0 mi (9:08 / mi)

first bike on beast race

Saturday Dec 1, 2007 #

Running race (orienteering) 35:45 [4] 4.5 mi (7:57 / mi)
shoes: Continental Divide

O course. Once again i was beat by Alex by one minute. I just can't believe it. At the beginning i was asked by a girl where she was so i had to stop and help. That must of cost me at least 2 seconds right??? Blew one control by 2 minutes and another by 10 seconds. Had a good run. I can see by looking at Alex's times that I am running slow and need some speed work

Course 7 - Splits

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