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Training Log Archive: ShadowCaster

In the 29 days ending Feb 29, 2012:

activity # timemileskm+m
  Run20 17:21:21 97.75(10:39) 157.31(6:37) 3011
  Biking4 9:26:18 88.4(9.4/h) 142.26(15.1/h) 957
  Skiing1 1:07:00 9.22(8.3/h) 14.84(13.3/h)
  Strength3 51:00
  Stretching4 31:00
  Hike1 15:00
  Total30 29:31:39 195.37 314.41 3968
  [1-5]28 28:45:39

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Wednesday Feb 29, 2012 #

7 PM

Run (Hash) 1:25:31 [1] 9.52 km (8:59 / km) +358m 7:34 / km

Hump hash leap year run - lots to bashing through the shiggy. Cold and wet, but fun.

Monday Feb 27, 2012 #

7 PM

Run 36:13 [1] 4.2 km (8:37 / km) +169m 7:10 / km

Monday hash with Georgi - walk up a mountain, then run down - pretty easy.

Sunday Feb 26, 2012 #

10 AM

Run 1:21:36 [1] 13.22 km (6:10 / km) +330m 5:29 / km

Cool long run from Washington Park/Zoo, over Council Crest, then down to the street car at Moody / Tramway. Felt much easier than last week, probably becasue more trails, and more down, not so much climbing. Rolled right ankle at one point.

Saturday Feb 25, 2012 #

2 PM

Run 45:10 [1] 7.17 km (6:18 / km) +266m 5:19 / km

Cool run in Forest Park - stated from Mcley creek, then up a muddy Wildwood trail to top. Sunny even though it has been raining lots. Did 3 or 4 strides on route, but hard to do because trail was either up or down. Got a flat tire on ride over, but left bike at bike shop to get it fixed during my run.

Friday Feb 24, 2012 #

1 PM

Run 30:22 [1] 5.54 km (5:29 / km) +7m 5:27 / km

easy run through hop fields behind outlet megamall while girls shopped.

Thursday Feb 23, 2012 #

4 PM

Run 51:33 [1] 9.35 km (5:31 / km) +61m 5:20 / km

Wednesday Feb 22, 2012 #

7 PM

Run (hash) 50:39 [1] 4.36 km (11:36 / km) +8m 11:30 / km

Pump Hash in Gladstone with Georgi. Lost in brambles, running trail backwards. Not sure if i should even log this as training since we mostly stood around wondering where trail was.

Tuesday Feb 21, 2012 #

5 PM

Run 28:40 [1] 5.07 km (5:39 / km) +21m 5:32 / km

Run up to North Portland, took MAX back. Kind of slow and tired, left stabilizers a bit hurting - too much pavement?

Stretching 7:00 [0]

Monday Feb 20, 2012 #

Strength 17:00 [1]

7 PM

Run 54:48 [1] 6.89 km (7:57 / km) +131m 7:16 / km

Kahuna hash in Hillsdale/Garden Home. Got a ride there with Big Shitter. Rainy but fun hash.

Sunday Feb 19, 2012 #

9 AM

Biking 3:18:45 [1] 58.83 km (17.8 kph) +567m

Long ride down new Trolly Trail (still under construction) to Oregon City, then back via Tyron Creek trail & Tewilligar Blvd. Long ride, but felt ok - pretty easy going, getting tired on long climbs at end.

Saturday Feb 18, 2012 #

9 AM

Run 1:33:16 [1] 14.96 km (6:14 / km) +424m 5:28 / km

Three volcanoes run - ran over Rocky Butte, Mt. Tabor and finished at creepy Kelly Butte. Fun epic run, found a few short-cuts, so that helped keep the distance down.

Friday Feb 17, 2012 #

6 PM

Run 32:17 [1] 5.57 km (5:48 / km) +31m 5:38 / km

Left-right run through Irvington

Wednesday Feb 15, 2012 #

11 AM

Biking 1:35:53 [1] 28.5 km (17.8 kph) +213m

Ride across north Portland, up Rocky Butte, back to Cully St. Good Thai lunch on Alberta St. Forgot to re-start it after lunch, so some of the distance.
7 PM

Run (Hash) 52:54 [1] 7.05 km (7:31 / km) +183m 6:39 / km

Hump hash starting near rocky butte. Lots of pavement & lots of boob checks. Running in bush along the interstate.

Tuesday Feb 14, 2012 #

9 AM

Run 1:10:05 [1] 10.89 km (6:26 / km) +410m 5:25 / km

Cool epic run from our house to Mcauley Creek, then up to Pitock Mansion, & over to Washington Park. MAX train home. A bit longer than planned - lots of climb.

Monday Feb 13, 2012 #

11 AM

Biking 1:03:42 [1] 20.94 km (19.7 kph) +4m

Easy ride from Greshem to Airport via Fairview-Gresham trail to Marine Drive trail, ending at IKEA. Cool & overcast, but didn't rain. Mostly downhill & coasting it seemed.
7 PM

Run 45:10 [1] 6.32 km (7:08 / km) +71m 6:46 / km

1st hash in Portland - Kahuna hash - wiskey on trail - I was guest RA.

Sunday Feb 12, 2012 #

Strength 17:00 [1]

9 AM

Biking 3:27:58 [1] 33.99 km (9.8 kph) +173m

Worst Day of the Year ride with Finn & Georgi - inc. bike to start & return. Lots of stops, very slow, perhaps even zone 0! Nice day, some sunny-ish breaks.

Saturday Feb 11, 2012 #

Stretching 10:00 [0]

10 AM

Run 55:32 [1] 10.47 km (5:18 / km) +42m 5:12 / km

First long run in Portland, man up to Homan St, then over to 9th & back down. Saw Finn and Georgi and Irving Park. Not bad run, legs a bit tired at end. Pretty brisk pace.

Thursday Feb 9, 2012 #

Stretching 7:00 [0]

Hike 15:00 [0]

Walk on deck of MV Matanuska. Very windy. Just to get warmed up for strength after.

Strength 17:00 [1]

Plank easier towards end. Leg raises very hard.

Wednesday Feb 8, 2012 #

Stretching 7:00 [0]

Streching helped, should remember to do that.
1 PM

Run 40:03 [1] 5.55 km (7:13 / km) +174m 6:14 / km

Rainbird trail in Ketchican - groin still quite sore. Trail much better used than 2yrs ago. Came down gully to streets on hill above town.

Tuesday Feb 7, 2012 #

1 PM

Run 1:00:02 [1] 8.65 km (6:56 / km) +221m 6:09 / km

Ran forest bog and Mosquito cove trails in Sitka. Very icy, and groin very sore so ran quite slow.

Monday Feb 6, 2012 #

2 PM

Run 45:29 [1] 8.1 km (5:37 / km) +104m 5:17 / km

Run in Skagway across foot bridge & up to Dyea road.

Sunday Feb 5, 2012 #

Skiing 1:07:00 [1] 14.84 km (13.3 kph)

nice fast ski, all of Lower & Upper Valley

1st day of new training plan.

Friday Feb 3, 2012 #

Run 44:11 [1] 7.73 km (5:43 / km)

millenium loop, 8 strides. Felt good, even after tiring day. Icy and windy, but warm.

Wednesday Feb 1, 2012 #

Run 37:50 [1] 6.69 km (5:39 / km)

Run around millenium trail. Hamstrings felt tight, perhaps from stacking wood? Did 6 strides.

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