OFF - fly home Chicago to SF-ran 2:34. Went quite well! (certainly compared to my 7/9 fiasco). down to Baker beach, then up over to Crissy and all way to Ferry (1:25), then back to Crissy windsurf and up thru redwoods.Legs a little tired in first hour from biking, final, but that went away and in final 1.5 hr was tired but able to 'zone' it and breath/run at a good pace.
UID:533-260372 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080719T080000 DTEND:20080719T080000 SUMMARY:OFF UID:533-260347 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080720T080000 DTEND:20080720T080000 SUMMARY:OFF (prep for Ian's screening of 'Goodbye bear') UID:533-260346 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080721T080000 DTEND:20080721T080000 SUMMARY:ebike :40. Felt really really good. felt easy, went med hard. UID:533-260345 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080722T080000 DTEND:20080722T080000 SUMMARY:run - 50:00 Crissy field, with 40 min of it at LT. I felt really good. UID:533-260348 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080723T080000 DTEND:20080723T080000 SUMMARY:easy run 23 min with dogs. I felt great. UID:533-260349 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080724T080000 DTEND:20080724T080000 SUMMARY:OFF (didn't want to skip but too much KS work) UID:533-260352 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080725T080000 DTEND:20080725T080000 SUMMARY:in G-ville run 30 min morning easy with dogsride 1:26 Dutcher Creek loop, 94, windy, but good ride. 889 work. UID:533-260351 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080726T080000 DTEND:20080726T080000 SUMMARY:in G-ville run 30 min morning easy with dogsswim 10 min in lake3+ hours scurrying around house/yard on projects-I was tired at night! UID:533-260350 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080727T080000 DTEND:20080727T080000 SUMMARY:ebike 45 moderate vigorous, felt real good UID:533-260344 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080728T080000 DTEND:20080728T080000 SUMMARY:OFF
UID:533-260343 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080729T080000 DTEND:20080729T080000 SUMMARY:bike 3:50 vineman loop from g-ville house, 63 miles, 3:50 wheel spin time (4:17 elapsed). Moderate hard. Felt good throughout. Really enjoyed it. Gorgeous 88F at 3 pm start, down to 78f at 7:17 finish. Final climb into Vineyard exhausted me.
UID:533-260337 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080730T080000 DTEND:20080730T080000 SUMMARY:bike 2:10 36 miles, up past CLoverdale to 1:00 turnaround past the Geyser peak turn off, very nice ride, legs were pretty good despite yesterdays ride
UID:533-260336 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080731T080000 DTEND:20080731T080000 SUMMARY:OFF?
UID:533-260338 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080801T080000 DTEND:20080801T080000 SUMMARY:25 min run, easy
UID:533-260339 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080802T080000 DTEND:20080802T080000 SUMMARY:OFF
UID:533-260342 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080803T080000 DTEND:20080803T080000 SUMMARY:4:19 marathon, legs quite stiff and sore afterwards, but not as bad as many marathons - I can at least go down stairs;
pace 9:52
Splits: 7.6 miles: 1:11:26 pace 9:24
half: 2:01:33 pace 9:17
So 2nd half was 2:18, a slow down of ~1 min/mile
UID:533-260341 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080804T080000 DTEND:20080804T080000 SUMMARY:OFFlegs & me much better than I would have guessed, active on GO/Framework boxes for Computer Tech museum pickup
UID:533-260340 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080805T080000 DTEND:20080805T080000 SUMMARY:OFF
UID:533-260353 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080806T080000 DTEND:20080806T080000 SUMMARY:ebike 15 min, legs felt pretty goodcore/stretch 15 min
UID:533-260354 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080807T080000 DTEND:20080807T080000 SUMMARY:OFF, 1 mile walk
UID:533-260366 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080808T080000 DTEND:20080808T080000 SUMMARY:ebike 30 min, legs felt surprisingly tired, easy
UID:533-260365 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080809T080000 DTEND:20080809T080000 SUMMARY:OFF, lots of movement & stairs getting ready for Forefront party
UID:533-260364 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080810T080000 DTEND:20080810T080000 SUMMARY:morning: run 34 min Lovers lane with dogs, legs felt really goodthen 8 min hard ebikeafternoon: 1:33 Hawkhill 3x repeats, felt quite strong and high power on first 2, fun!
UID:533-260367 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080811T080000 DTEND:20080811T080000 SUMMARY:OFF
UID:533-260368 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080812T080000 DTEND:20080812T080000 SUMMARY:ebike 30 min, felt goodcore 15 min
UID:533-260371 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080813T080000 DTEND:20080813T080000 SUMMARY:15 min ebike before driving to Kirkwood with Ian & Genna
UID:533-260370 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080814T080000 DTEND:20080814T080000 SUMMARY:hike ~6 miles Sierras tough climbing w/ Ian & Genna
UID:533-260369 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080815T080000 DTEND:20080815T080000 SUMMARY:hike ~6 miles Sierras tough climbing w/ Ian & Genna
UID:533-260363 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080816T080000 DTEND:20080816T080000 SUMMARY:hike ~6 miles Sierras tough climbing w/ Ian & Genna
UID:533-260362 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080817T080000 DTEND:20080817T080000 SUMMARY:OFFwalk 1 mile to church
UID:533-260356 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080818T080000 DTEND:20080818T080000 SUMMARY:bike 1:22 Dutcher Creek loop. Felt real good after warmup, took it mod easy but rode in good time.
UID:533-260355 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080819T080000 DTEND:20080819T080000 SUMMARY:bike 4 Geyser Peak Loop - I was low energy from start of this ride - had had veggies for lunch :-() and despite good nutrition through the ride by time I hit the top steepest section I bonked, lost most all energy. So it was hard finishing, but I did. I had been feeling pretty good the long steady climb up back side and really enjoying it before the steep part/bonk part.
UID:533-260357 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080820T080000 DTEND:20080820T080000 SUMMARY:OFF
UID:533-260358 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080821T080000 DTEND:20080821T080000 SUMMARY:OFF
UID:533-260361 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080822T080000 DTEND:20080822T080000 SUMMARY:ebike 30 min easycore 15 min
UID:533-260360 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080823T080000 DTEND:20080823T080000 SUMMARY:bike 2:38 Tiburon loop - went very hard at 'race pace' and got excellent workout
UID:533-260359 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080824T080000 DTEND:20080824T080000 SUMMARY:run dogs 30 min - lovers lane, felt real goodpaint with Rose!xebike 45
UID:533-260397 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080825T080000 DTEND:20080825T080000 SUMMARY:OFF
UID:533-260398 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080826T080000 DTEND:20080826T080000 SUMMARY:ADL 3:56, hard right, shoulders and back tired afterwards, basically took it steady, felt pretty good
UID:533-260449 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080827T080000 DTEND:20080827T080000 SUMMARY:run Crissy Field loop, 57 min, felt pretty good, but afterwards and next day right hip had some kind of pull
UID:533-260448 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080828T080000 DTEND:20080828T080000 SUMMARY:OFF
UID:533-260447 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080829T080000 DTEND:20080829T080000 SUMMARY:bike ADL 3:47 great ride, was strong and fast feeling
UID:533-260450 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080830T080000 DTEND:20080830T080000 SUMMARY:run 30 min easy dogssailing
UID:533-260451 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080831T080000 DTEND:20080831T080000 SUMMARY:bike 3:46 Geyser Peak loop - strong headwinds to Cloverdale added 10 min so really a 3:36, pretty good ridesailing
UID:533-260454 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080901T080000 DTEND:20080901T080000 SUMMARY:run 30 min easy dogs in G-ville UID:533-260453 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080902T080000 DTEND:20080902T080000 SUMMARY:OFF UID:533-260452 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080903T080000 DTEND:20080903T080000 SUMMARY:bike 3:38 ADL - great ride! felt real strong and good (3 day cycle from last hard ride worked well). Big big difference from ADL a couple weeks ago. Doing ADL or Geyser Peak climbs every 3 days or so has really paid off.1:52 dam2:11 top of hill2:35 ranger station 3:00 path (Teak furn) 3:38 home UID:533-260446 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080904T080000 DTEND:20080904T080000 SUMMARY:OFF, fly to LA / PV for Wayfarers UID:533-260445 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080905T080000 DTEND:20080905T080000 SUMMARY:ran 52 min in PV, pretty hard towards end, felt strong UID:533-260439 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080906T080000 DTEND:20080906T080000 SUMMARY:ran 42 min in PV, easy, felt good UID:533-260438 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080907T080000 DTEND:20080907T080000 SUMMARY:run easy 30 min dogs lovers lanebike Tiburon loop race pace, 2:36?- great! UID:533-260440 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080908T080000 DTEND:20080908T080000 SUMMARY:OFF UID:533-260441 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080909T080000 DTEND:20080909T080000 SUMMARY:bike 30 min to Tenderloin and back UID:533-260444 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080910T080000 DTEND:20080910T080000 SUMMARY:ebike 45 mincore 15 min UID:533-260443 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080911T080000 DTEND:20080911T080000 SUMMARY:drove SF to Kirkwood from 11:30 to 3:30...run 30 min Kirkwood - felt great UID:533-260442 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080912T080000 DTEND:20080912T080000 SUMMARY:OFF - driving from Kirkwood to St. George. Flat before Tonopah, so took 95 S. through Las Vegas to stay on better travelled roads UID:533-260455 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080913T080000 DTEND:20080913T080000 SUMMARY:HooDoo500 - rode ~140 miles in 30 hours, team placed 4th overall, 1st in 50+. Race started 11 am Sat, we finished Sunday 5:15 pm UID:533-260456 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080914T080000 DTEND:20080914T080000 SUMMARY:HooDoo500 UID:533-260469 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080915T080000 DTEND:20080915T080000 SUMMARY:OFF - drive to PV UID:533-260468 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080916T080000 DTEND:20080916T080000 SUMMARY:walk 50 min with Mom & Dad in PV UID:533-260467 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080917T080000 DTEND:20080917T080000 SUMMARY:walk 20 min Mom & Dad then run 1:06 hard LT to Malaga Cove & back, felt really good! UID:533-260470 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080918T080000 DTEND:20080918T080000 SUMMARY:30 min bike in PV, fun, felt pretty good UID:533-260471 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080919T080000 DTEND:20080919T080000 SUMMARY:OFF - go to cruise UID:533-260474 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080920T080000 DTEND:20080920T080000 SUMMARY:OFF - on cruise, walk few miles in Ensenada UID:533-260473 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080921T080000 DTEND:20080921T080000 SUMMARY:walk 1:15 on cruise shiprock climb 3x UID:533-260472 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080922T080000 DTEND:20080922T080000 SUMMARY:OFF - drive LA to SF UID:533-260466 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080923T080000 DTEND:20080923T080000 SUMMARY:run 1:56 moderate hard, Beach House-Noriega-Lands End-Baker - really needed a good exercise, went real well UID:533-260465 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080924T080000 DTEND:20080924T080000 SUMMARY:ebike 30core 15 UID:533-260459 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080925T080000 DTEND:20080925T080000 SUMMARY:OFF UID:533-260458 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080926T080000 DTEND:20080926T080000 SUMMARY:run Fillmore 25 hard, lots of huffing! UID:533-260457 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080927T080000 DTEND:20080927T080000 SUMMARY:bike 3:40 Jeff, Mike, Mike - reverse Tiburon +4 corners to Muir beach - great new route (sidi shoes) right knee pain at night in next couple nights UID:533-260460 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080928T080000 DTEND:20080928T080000 SUMMARY:run 30 slow w/ dogs on Lovers UID:533-260461 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080929T080000 DTEND:20080929T080000 SUMMARY:OFF UID:533-260464 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20080930T080000 DTEND:20080930T080000 SUMMARY:ebike 30core 15 UID:533-260463 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081001T080000 DTEND:20081001T080000 SUMMARY:run Crissy mod hard whole way, 54 min UID:533-260462 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081002T080000 DTEND:20081002T080000 SUMMARY:ebike 20core 10right knee pain at night UID:533-260437 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081003T080000 DTEND:20081003T080000 SUMMARY:OFF - want to rest & baseline my right now. I had some pain this night. UID:533-260436 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081004T080000 DTEND:20081004T080000 SUMMARY:OFFno right knee pain. UID:533-260410 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081005T080000 DTEND:20081005T080000 SUMMARY:run 1:48 - first 37 slow lovers with dogs then GG Park to chalet & back through bluegrass festival, moderate hard in this second part, felt suprsingly good.no right knee pain. UID:533-260409 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081006T080000 DTEND:20081006T080000 SUMMARY:run 1:10 baker beach + crissy loop, moderate hard. Warm noon day, felt quite good given yestereday's long run. Wanted to purge the huge market crash & think about Greg's situation, as well as continue to test my right knee for running - so far it's been fine for 48 hrs including after yesterday's big run.no right knee pain. UID:533-260408 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081007T080000 DTEND:20081007T080000 SUMMARY:JCC: core 30 min, swim 10no right knee pain until 2 hours after JCC... bummer... maybe it was the short bike ride to JCC? UID:533-260411 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081008T080000 DTEND:20081008T080000 SUMMARY:run 56 min Crissy loop moderate; legs finally feel tired, from the Sun-Mon runs and/or exercises yesterday UID:533-260412 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081009T080000 DTEND:20081009T080000 SUMMARY:OFF(went to G-ville for woodpeckers & router)no right knee pain until twinges at night after driving to/from G-ville (3 hours driving) UID:533-260415 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081010T080000 DTEND:20081010T080000 SUMMARY:run 1:03 crissy loop mod slow w/ Jesse... watch blue angels... gorgeous windyright knee twinged little before the run. Sitting after the run right now it's twinging more...shin,knee&thigh hurt after dinner during movie, but OK at night UID:533-260414 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081011T080000 DTEND:20081011T080000 SUMMARY:right kidneystone hurt in morningdrinking lots of water seemed to clear it up within hoursright leg generally OK todaybike to post office.OFF - just a bike to post office & back, morning walk to 12th & clement UID:533-260413 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081012T080000 DTEND:20081012T080000 SUMMARY:run 34 min easy lovers with dogs.bike to church.some leg pain in night, rt quad continues to feel like a muscle pull at beginning of run but warmed up nicely by end.right knee pain sitting at desk after run... UID:533-260407 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081013T080000 DTEND:20081013T080000 SUMMARY:bike ~45 min SF loop, went pretty hard, felt real good.Since leg has been acting up despite no biking decided to start biking again.Leg pain in evening and during night again. UID:533-260406 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081014T080000 DTEND:20081014T080000 SUMMARY:bike hawkhillx3 ~1:40really enjoyed some good hard bike riding again, felt great whole time, not a twinge in the right leg till later in day while sitting UID:533-260400 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081015T080000 DTEND:20081015T080000 SUMMARY:swim 20! felt good.leg fine UID:533-260399 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081016T080000 DTEND:20081016T080000 SUMMARY:bike 1:10 vigorous SF loop with 2x Lincoln hill and zoo extenderleg fine, just midnight knee pain last nightadjusted seat 1-1.5 cm higher per Dennis advice that right knee might be due to low seat height - my seat looked low to him and Sean at RAAM and Hoodoo UID:533-260401 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081017T080000 DTEND:20081017T080000 SUMMARY:OFFlittle walking, bike to/from churchleg fine UID:533-260402 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081018T080000 DTEND:20081018T080000 SUMMARY:4:45 bike w/ Jeff, Nicasio-Samuel Taylor (w/out leg to Pt. Reyes). Gorgeous ride. Jeff was tired from 3rd big day but he perked up, generally pretty good overall pace. I felt good througout though bit tired last 1.5 hrs - my longest ride since March.leg fine UID:533-260405 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081019T080000 DTEND:20081019T080000 SUMMARY:run 35 min easy w/ dogsleg fine UID:533-260404 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081020T080000 DTEND:20081020T080000 SUMMARY:OFFchores in G-villeleg fine UID:533-260403 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081021T080000 DTEND:20081021T080000 SUMMARY:bike 1:10 - 15 min warm up at base of Geyser Peak, then 45 min to climb it to first top, then 10 min down. Great ride.-leg fineRaised seat 1cm more, slid it forward 1 cm and tiltled it more level. Feels good now. Could feel the diff position in my hamgs and glutes. UID:533-260416 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081022T080000 DTEND:20081022T080000 SUMMARY:run 58 min, Crissy loop, felt great, mod hardleg fine UID:533-260417 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081023T080000 DTEND:20081023T080000 SUMMARY:OFF UID:533-260430 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081024T080000 DTEND:20081024T080000 SUMMARY:run 31 min, started on lovers lane finished with lyons st steps, ran hard, good workout, felt greatleg fine UID:533-260429 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081025T080000 DTEND:20081025T080000 SUMMARY:bike 2:30tiburon loop with Mark & Jeff, fast, fun racy-pace, good ride!leg fine UID:533-260428 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081026T080000 DTEND:20081026T080000 SUMMARY:OFF UID:533-260431 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081027T080000 DTEND:20081027T080000 SUMMARY:run 38 min8 with Jesse then mod hard lovers+lyons10 min core/stretch UID:533-260432 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081028T080000 DTEND:20081028T080000 SUMMARY:bike ~3:00Climb Mt. Diablo w/ Dave Weir, 1:15 to climb, took wrong turn on way down so ended at 'north gate' instead of 'south gate'. Whoops! Able to swing back around via Ygnacio in Walnut Creek to 'Iron Horse' bike trail down to Alamo UID:533-260435 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081029T080000 DTEND:20081029T080000 SUMMARY:OFF UID:533-260434 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081030T080000 DTEND:20081030T080000 SUMMARY:OFF UID:533-260433 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081031T080000 DTEND:20081031T080000 SUMMARY:run 1:2323 min w/ dogs easythen moderate crissy loophernia started hurting after ~50 min... made rt. leg quirky UID:533-260427 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081101T080000 DTEND:20081101T080000 SUMMARY:OFF (Vineyard club annual meeting, drove 3 hrs)right shin pain evening after the driving UID:533-260426 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081102T080000 DTEND:20081102T080000 SUMMARY:run 30 min slow dogs on Fillmore, very little hernia/rt. leg pain UID:533-260420 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081103T080000 DTEND:20081103T080000 SUMMARY:still some right shin painbike 40 min (to & from jury service, in the rain coming home!) UID:533-260419 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081104T080000 DTEND:20081104T080000 SUMMARY:ebike 30 mincore 15 min UID:533-260418 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081105T080000 DTEND:20081105T080000 SUMMARY:ebike 25 min hardcore 7 min hernia painful/limpy at night UID:533-260421 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081106T080000 DTEND:20081106T080000 SUMMARY:run 57 min Crissy loop, mod hard, felt great overall, hernia okay, no problem, just twitchy UID:533-260422 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081107T080000 DTEND:20081107T080000 SUMMARY:bike 1:00 in SF, did the Lincoln climb 2x, loved it, felt good, went hard UID:533-260425 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081108T080000 DTEND:20081108T080000 SUMMARY:run 33 min to Fillmore with dogs, easy UID:533-260424 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081109T080000 DTEND:20081109T080000 SUMMARY:run 43 min, easy, on Calif, Sac, to JCC & back... nice, took it easy for hernia UID:533-260423 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081110T080000 DTEND:20081110T080000 SUMMARY:OFF UID:533-260335 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081111T080000 DTEND:20081111T080000 SUMMARY:OFF - cranking on K&S UID:533-260334 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081112T080000 DTEND:20081112T080000 SUMMARY:bike 1:11 in SF, felt real good UID:533-260231 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081113T080000 DTEND:20081113T080000 SUMMARY:run 35 min mod, dull ache before during & after but nothing bad UID:533-260230 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081114T080000 DTEND:20081114T080000 SUMMARY:bike 1:35 3xHawkhill, took it moderate, felt real good, warm 75, no hern pain UID:533-260229 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081115T080000 DTEND:20081115T080000 SUMMARY:OFF - in gville w/ Greg & Jack UID:533-260232 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081116T080000 DTEND:20081116T080000 SUMMARY:run 58 min Crissy mod hard; only slight hernia discomfort during run; at night & next day the right leg twinges (mostly right shin) for first time in weeks... UID:533-260233 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081117T080000 DTEND:20081117T080000 SUMMARY:OFF - work on K&S hard UID:533-260236 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081118T080000 DTEND:20081118T080000 SUMMARY:ebike 30 min, felt goodcore 7 min UID:533-260235 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081119T080000 DTEND:20081119T080000 SUMMARY:ebike 30 min, good UID:533-260234 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081120T080000 DTEND:20081120T080000 SUMMARY:run 25 lovers, pretty hard, felt real good UID:533-260228 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081121T080000 DTEND:20081121T080000 SUMMARY:ebike 30 mincore 7 minfelt good, went hard UID:533-260227 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081122T080000 DTEND:20081122T080000 SUMMARY:OFF - yard work 1.5 hrs UID:533-260221 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081123T080000 DTEND:20081123T080000 SUMMARY:run 28 min in G-ville with dogs, great UID:533-260220 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081124T080000 DTEND:20081124T080000 SUMMARY:ebike 30 min UID:533-260222 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081125T080000 DTEND:20081125T080000 SUMMARY:ebike 30 mincore 8 UID:533-260223 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081126T080000 DTEND:20081126T080000 SUMMARY:bike 35 min to/from 450 Sutter periodontistrun 15 min UID:533-260226 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081127T080000 DTEND:20081127T080000 SUMMARY:ebike 25 min, easy, felt tired UID:533-260225 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081128T080000 DTEND:20081128T080000 SUMMARY:OFFplay whiffle ball with cousins!1/2 hour power walk with Tom UID:533-260224 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081129T080000 DTEND:20081129T080000 SUMMARY:run 59 min, felt good doing it but hernia area + more was sore & limpy for almost next 48 hrs... UID:533-260237 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081130T080000 DTEND:20081130T080000 SUMMARY:OFF UID:533-260238 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081201T080000 DTEND:20081201T080000 SUMMARY:30 min ebike UID:533-260251 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081202T080000 DTEND:20081202T080000 SUMMARY:OFF UID:533-260250 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081203T080000 DTEND:20081203T080000 SUMMARY:HERNIA SURGERY UID:533-260249 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081204T080000 DTEND:20081204T080000 SUMMARY:walk 30 min UID:533-260252 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081205T080000 DTEND:20081205T080000 SUMMARY:walk 20 minpain picked up noticeably after pump ran dry 10 am UID:533-260253 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081206T080000 DTEND:20081206T080000 SUMMARY:OFF UID:533-260256 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081207T080000 DTEND:20081207T080000 SUMMARY:OFF UID:533-260255 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081208T080000 DTEND:20081208T080000 SUMMARY:walk 45 min, felt good, no pain UID:533-260254 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081209T080000 DTEND:20081209T080000 SUMMARY:walk 60 min bit more vigorously, joged 1 min..bit more pain UID:533-260248 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081210T080000 DTEND:20081210T080000 SUMMARY:20 min ebikefine UID:533-260247 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081211T080000 DTEND:20081211T080000 SUMMARY:OFFDoc gives hernia green light UID:533-260241 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081212T080000 DTEND:20081212T080000 SUMMARY:run 27 min mod hard to Fillmore, no problems from hernia! UID:533-260240 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081213T080000 DTEND:20081213T080000 SUMMARY:run 45 min hard lovers + extra, felt real good UID:533-260239 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081214T080000 DTEND:20081214T080000 SUMMARY:OFF UID:533-260242 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081215T080000 DTEND:20081215T080000 SUMMARY:ebike 30 hard, good! UID:533-260243 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081216T080000 DTEND:20081216T080000 SUMMARY:run 1:08 easy with Dennis! UID:533-260246 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081217T080000 DTEND:20081217T080000 SUMMARY:ebike hard 30 min UID:533-260245 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081218T080000 DTEND:20081218T080000 SUMMARY:run 1:10 moderate but faster than Tues, reverse crissy, UID:533-260244 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081219T080000 DTEND:20081219T080000 SUMMARY:ebike easy 20 min UID:533-260219 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081220T080000 DTEND:20081220T080000 SUMMARY:OFF - in LA UID:533-260218 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081221T080000 DTEND:20081221T080000 SUMMARY:OFF - in LA UID:533-260193 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081222T080000 DTEND:20081222T080000 SUMMARY:OFF - drive home from LA UID:533-260192 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081223T080000 DTEND:20081223T080000 SUMMARY:run 31 min Fillmore with dogs UID:533-260191 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081224T080000 DTEND:20081224T080000 SUMMARY:ebike hard 60 mincore 15 min UID:533-260194 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081225T080000 DTEND:20081225T080000 SUMMARY:run 30 min Fillmore dogs UID:533-260195 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081226T080000 DTEND:20081226T080000 SUMMARY:OFF - drive to Kirkwood UID:533-260198 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081227T080000 DTEND:20081227T080000 SUMMARY:ski 10 runs, day 115 min easy xcountry UID:533-260197 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081228T080000 DTEND:20081228T080000 SUMMARY:ski 12 runs, day 215 min easy xcountr UID:533-260196 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081229T080000 DTEND:20081229T080000 SUMMARY:ski 5 runs, day 3, kind of off day30 min easy x country half meadow UID:533-260190 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081230T080000 DTEND:20081230T080000 SUMMARY:ski 16 runs, day 4, including 5 great ones on chair 4 with Ian and Gena UID:533-260189 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20081231T080000 DTEND:20081231T080000 SUMMARY:ski 5 runs, day 5, drive to SF16 min hard x country half meadow UID:533-260183 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090101T080000 DTEND:20090101T080000 SUMMARY:run 1:48. 11.65 miles. 9:16 pace.30 min Fillmore with Jesse, then 1:18 GG park - lands end. Mod hard pace at various times, but walked up Cliff house hill. Did surprisingly well given this is my first long run in quite a while. UID:533-260182 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090102T080000 DTEND:20090102T080000 SUMMARY:run 20 min easy Mtn Lake park with dogslegs sore from yesterdays run!was going to do ebike but got lazy... UID:533-260184 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090103T080000 DTEND:20090103T080000 SUMMARY:run 35 min lovers lane loop with dogs easy UID:533-260185 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090104T080000 DTEND:20090104T080000 SUMMARY:Kirkwood{day 6, ski 7 runs with Brigid! UID:533-260188 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090105T080000 DTEND:20090105T080000 SUMMARY:Kirkwood{day 7 ski 16 runs with Brigid - freezing rain in morning - we got wet!, but clear & icy in afternoon UID:533-260187 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090106T080000 DTEND:20090106T080000 SUMMARY:x-country ski 34 min around meadow, mostly skate skiing, good workout UID:533-260186 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090107T080000 DTEND:20090107T080000 SUMMARY:ran 1:48. ~11.5 miles Went well. Quads bit tired (from xcountry yesterday?). 1:48 was right length, legs tired by end. GG Park to Ocean, left down to Pacheco, then lands end & lake home.goal: (run 2:10) UID:533-260199 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090108T080000 DTEND:20090108T080000 SUMMARY:ebike 30 min hard, felt good! UID:533-260200 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090109T080000 DTEND:20090109T080000 SUMMARY:run 8 min to/from dentist (no kidding)drive to Kirkwood UID:533-260212 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090110T080000 DTEND:20090110T080000 SUMMARY:in Kirkwood w/ Ian, Genna, Jason, Nickday 8 ski 7 runshard xcountry 30 min UID:533-260211 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090111T080000 DTEND:20090111T080000 SUMMARY:day 9 ski 7 runshard xcountry 30 minRenee here too! UID:533-260210 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090112T080000 DTEND:20090112T080000 SUMMARY:drive home from KirkwoodOFF UID:533-260213 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090113T080000 DTEND:20090113T080000 SUMMARY:(goal was run 2:25)run 1:05 (1:00 crissy, mod hard on LT, felt good) + 5 min dogs easybike to tooth extraction & back, 35min UID:533-260214 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090114T080000 DTEND:20090114T080000 SUMMARY:OFF day, busy at work UID:533-260217 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090115T080000 DTEND:20090115T080000 SUMMARY:ran 2:30. Pretty good run on whole. Ran to church then down Lyon & W on Crissy to lands end/beach chalet (1:31), then down to Lawton & back (1:50) then back thru GG park to home 2:30.Since 2:30 is a big increment up from a long run of 1:48, legs were moderately crampy the last 50 min. But ok, and recovring ok next day.Right leg had funny quirks going on last hour, mostly upper right quad by groin (close to rt. hernia), twinges in butt ham too... juz don't understand this... UID:533-260216 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090116T080000 DTEND:20090116T080000 SUMMARY:OFFwoodworking with Ian! UID:533-260215 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090117T080000 DTEND:20090117T080000 SUMMARY:*do a practice 1/2 marathon on the Kaiser Perm courseran 20 min easy with dogs,then ebike 20 min easy UID:533-260209 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090118T080000 DTEND:20090118T080000 SUMMARY:ran 38 minfirst 24 easy dogs,then 14 hard with 8-9 at LT, felt good UID:533-260208 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090119T080000 DTEND:20090119T080000 SUMMARY:ebike 30 mod hard,core+stretch 13 min UID:533-260202 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090120T080000 DTEND:20090120T080000 SUMMARY:(goal was run 2:15)ran 1:59. To Yonemura periodontist & then ferry building, rt. to Pacbell park, then back on embarcadero.Was 1:10 from pacbell park to home. Went well except lots of pain in right upper quad in last hour esp. in groin towards end. Is this ancillary to hernia wound? It was aching last 45 min too. UID:533-260201 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090121T080000 DTEND:20090121T080000 SUMMARY:day 10 ski 6 runs with Rick, old snow, but soft & nice on groomers UID:533-260203 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090122T080000 DTEND:20090122T080000 SUMMARY:day 11 ski 4 runs in heavy wet powder with Rick UID:533-260204 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090123T080000 DTEND:20090123T080000 SUMMARY:OFF - raining/snow, just drove home UID:533-260207 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090124T080000 DTEND:20090124T080000 SUMMARY:ran 32 min Fillmore with dogs, felt good15 min core+stretch UID:533-260206 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090125T080000 DTEND:20090125T080000 SUMMARY:ran 47 min hard30 min with dogs on Lovers lane, did hill bounding on all hills, then LT pace to/from Mtn Lakert. thigh started twinging after ~30 min, not bad UID:533-260205 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090126T080000 DTEND:20090126T080000 SUMMARY:ebike 30 min mod - light setting but very fast. Good workout.
core+stretch 20 min
UID:533-260257 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090127T080000 DTEND:20090127T080000 SUMMARY:(goal was 2:45)
ran 1:49. To beach chalet then most way to zoo. But by 40 min was getting pain in right groin (adductors), and I cut run short. Pain very bad at times. Stopping and massaging rt. quad and adductors would help. Running faster helped (momentum carries leg forward).
UID:533-260258 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090128T080000 DTEND:20090128T080000 SUMMARY:ebike 30 min hard. Good.
core+stretch 15 min
UID:533-260308 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090129T080000 DTEND:20090129T080000 SUMMARY:OFF - fly to LA for Wayfarers
UID:533-260307 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090130T080000 DTEND:20090130T080000 SUMMARY:ran 18 min easy, groin felt fine
core-5min
UID:533-260306 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090131T080000 DTEND:20090131T080000 SUMMARY:ran 24 min easy, groin felt fine
core-5min
UID:533-260309 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090201T080000 DTEND:20090201T080000 SUMMARY:ran 33 min w/ dogs lovers lane. Did some hill bounding & sprints and my groin started aching pretty quickly
UID:533-260310 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090202T080000 DTEND:20090202T080000 SUMMARY:
ebike 22 min hard first thing in morning
20 min hard riding to/from Dr. Bickel (hand surgeon)
UID:533-260313 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090203T080000 DTEND:20090203T080000 SUMMARY:1:20 bike Hawkhill x2
Great start to biking season, felt pretty good, raised seat another 1.5cm, felt it in hams a bit. Really fun to be on real bike again.
UID:533-260312 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090204T080000 DTEND:20090204T080000 SUMMARY:OFF?
UID:533-260311 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090205T080000 DTEND:20090205T080000 SUMMARY:bike 40 min to/from Dr. Engert in city
UID:533-260305 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090206T080000 DTEND:20090206T080000 SUMMARY:ebike 30 min very hard & heavy load, good, strong.
15 min core & stretch
UID:533-260304 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090207T080000 DTEND:20090207T080000 SUMMARY:OFF
25 min vig rake/sweep at G-ville
UID:533-260298 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090208T080000 DTEND:20090208T080000 SUMMARY:ran 35 min w/ dogs lovers lane. Vy easy whole way, groin stayed pretty good but could tell aductors feeling wee bit stress/strain.
ebike 20 min spin fast but light. Legs tired (from Wed & Fri rides?)
UID:533-260297 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090209T080000 DTEND:20090209T080000 SUMMARY:day 12 SKI
14 runs in 2' fresh driest powder on front side. Snowed more while skiing. Worked really hard!
UID:533-260299 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090210T080000 DTEND:20090210T080000 SUMMARY:day 13 SKI
15 runs in same 2' powder on backside that was only opened today, blue skies. An incredible day, Did Sunrise chair pomo lift to tree route, loved the powder there. Jumped 'cliff' in Thunder Saddle. Very sore in hips, calfs, & back afterwards, lots of hard work.
UID:533-260300 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090211T080000 DTEND:20090211T080000 SUMMARY:OFF
enjoyed off day, tired & sore from hard skiing
-lower left back (kidney area and towards hip) has moderate muscle pull
UID:533-260303 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090212T080000 DTEND:20090212T080000 SUMMARY:bike 1:55, hawkhillx4, went really well, enjoyed it, able to do it mod hard to hard
Harvey of Redhawk dianosed & corrected a frozen anteriorly rotated SI (sacro illiac) (same problem I had 4-5 years ago) joint. Need to follow the 4 essential stretches he gave me.
UID:533-260302 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090213T080000 DTEND:20090213T080000 SUMMARY:OFF - letting SI joint rest
UID:533-260301 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090214T080000 DTEND:20090214T080000 SUMMARY:OFF - letting SI joint rest
UID:533-260314 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090216T080000 DTEND:20090216T080000 SUMMARY:10 min ebike
20 min stretch & core
drive to Kirkwood
UID:533-260315 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090217T080000 DTEND:20090217T080000 SUMMARY:day 14 SKI
7 runs in stormy windy but good skiing w/ fresh powder with Rich
UID:533-260328 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090218T080000 DTEND:20090218T080000 SUMMARY:day 15 SKI
10 runs in fresh 1' powder with Rich, blue skies, very nice
UID:533-260327 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090219T080000 DTEND:20090219T080000 SUMMARY:day 16 SKI
8 runs
back bothering me, feels like I made it worse this week skiing,
drove home this night
UID:533-260326 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090220T080000 DTEND:20090220T080000 SUMMARY:15 min stretch routine - good boy
15 min ebike?
UID:533-260329 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090221T080000 DTEND:20090221T080000 SUMMARY:15 min stretch routine - good boy
UID:533-260330 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090222T080000 DTEND:20090222T080000 SUMMARY:15 min stretch routine - good boy
ebike 30 min, mod hard, felt good, no probs
UID:533-260333 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090223T080000 DTEND:20090223T080000 SUMMARY:15 min stretch routine - good boy
UID:533-260332 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090224T080000 DTEND:20090224T080000 SUMMARY:
bike 1:50 hawkhill x4, went very well, no pain in right groin area at all.
-but lower back really killed me, really froze up after the bike ride - all due to lower right back muscle pull
UID:533-260331 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090225T080000 DTEND:20090225T080000 SUMMARY:lower back very frozen up, decided to take a lot of rest in coming days
UID:533-260325 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090226T080000 DTEND:20090226T080000 SUMMARY:OFF for back rest
UID:533-260324 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090227T080000 DTEND:20090227T080000 SUMMARY:
OFF for back rest
UID:533-260318 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090228T080000 DTEND:20090228T080000 SUMMARY:
OFF for back rest
UID:533-260317 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090301T080000 DTEND:20090301T080000 SUMMARY:
OFF for back rest
UID:533-260316 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090302T080000 DTEND:20090302T080000 SUMMARY:OFF for back rest UID:533-260319 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090303T080000 DTEND:20090303T080000 SUMMARY:OFF for back rest UID:533-260320 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090304T080000 DTEND:20090304T080000 SUMMARY:OFF for back restback slowly got better over the days, I did some of the SI stretches on some days but generally took it very easy UID:533-260323 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090305T080000 DTEND:20090305T080000 SUMMARY:-Back gets fixed!-Redhawk PT - Harvey diagnosed left lumbar muscle as strained & locked up, he used point pressure and stretches to release it - instantly much better. Gave me 2 new stretches to add. Christina recommended ice bags and later at night heat whenever it's getting torgqued/strained.-he says I can bike some just not too hard, it's good to lube the joints upwalked 1.5 miles to/from PT UID:533-260322 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090306T080000 DTEND:20090306T080000 SUMMARY:ON!ran 12 min w/ Jesse, lower back bit tight but warmed upthen I did ebike for 30 min, felt real good20 min stretch UID:533-260321 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090307T080000 DTEND:20090307T080000 SUMMARY:JCC stairclimber 10 minspinbike8 minstretch15 minswim 10minmassage 1 hr UID:533-260296 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090308T080000 DTEND:20090308T080000 SUMMARY:vigorous 20 min walk w/ dogshawkhill 2x, 1:30, legs tired from stair climber on Sat, back fineskipped stretching UID:533-260295 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090309T080000 DTEND:20090309T080000 SUMMARY:run 25 min w/ dogs, nice 15 min stretch UID:533-260270 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090310T080000 DTEND:20090310T080000 SUMMARY:ebike 30 min, hard, felt real goodstretch 25 min UID:533-260269 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090311T080000 DTEND:20090311T080000 SUMMARY:vigrorous 15 min walk dogssome stretching during dayOFF UID:533-260268 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090312T080000 DTEND:20090312T080000 SUMMARY:drive to Kirkwoodin Kirkwood HOA gym did: 8 min ebike, 5 min running on treadmill, 8 min on stairclimber, then some light upper body weights for first time in years. felt good. UID:533-260271 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090313T080000 DTEND:20090313T080000 SUMMARY:X-country 16 minstretch 10 minDay 17 SKI 6 runs down chair 6 by myself, beaut sunny day UID:533-260272 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090314T080000 DTEND:20090314T080000 SUMMARY:Day 18 SKI 6 runs, mostly backside,w/ Ian, Genna, Jeremy & ElizabethX-country around meadows 33 min, felt surprisingly goodstretch 15 min UID:533-260275 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090315T080000 DTEND:20090315T080000 SUMMARY:Day 19 SKI 12 runs w/ Ian, Genna, Jeremy & Elizabeth, big day, very tired at end UID:533-260274 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090316T080000 DTEND:20090316T080000 SUMMARY:X-country 35 min around meadow UID:533-260273 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090317T080000 DTEND:20090317T080000 SUMMARY:OFFstretch 30 min night UID:533-260267 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090318T080000 DTEND:20090318T080000 SUMMARY:ebike 20 min morningrun 30 min lovers lane in afternoon with Jesse, loved it but could tell I was out of running shape!stretch 10 min night UID:533-260266 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090319T080000 DTEND:20090319T080000 SUMMARY:stretch 10 minebike 15 min at night UID:533-260260 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090320T080000 DTEND:20090320T080000 SUMMARY:ebike 60 min in morning, legs tired but worked moderate, went wellstretch at night: 20 min UID:533-260259 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090321T080000 DTEND:20090321T080000 SUMMARY:ran 32 min lovers lane with dogs, felt greatstretch UID:533-260261 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090322T080000 DTEND:20090322T080000 SUMMARY:OFFwalk 20bike church 10clean office 3 hrs UID:533-260262 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090323T080000 DTEND:20090323T080000 SUMMARY:Day 20 SKI 8 runs w/ Rich on chair 6, gorgeous blue sky and new snow UID:533-260265 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090324T080000 DTEND:20090324T080000 SUMMARY:X-country 40 min around meadow working hardDay 21 SKI 7 runs w/ Rich on chair 6 in afteroon, Sentinel bowl was very sweet UID:533-260264 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090325T080000 DTEND:20090325T080000 SUMMARY:X-country 30 min around meadow, hard but felt good, did much betterstretch 25 min in evening UID:533-260263 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090326T080000 DTEND:20090326T080000 SUMMARY:ebike 30 min, mod hard, felt real goodstretch 12 min UID:533-260276 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090327T080000 DTEND:20090327T080000 SUMMARY:ebike 1 hour hard, felt goodstretch 8 min UID:533-260277 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090328T080000 DTEND:20090328T080000 SUMMARY:ran 35 min lovers lane with dogs, felt great1 hour passing bricks at churchstretch 25 min UID:533-260289 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090329T080000 DTEND:20090329T080000 SUMMARY:bike 1:40 hawkhillx3, lowerback got tight for 3rd time. but loose by time homesome stretching UID:533-260288 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090330T080000 DTEND:20090330T080000 SUMMARY:
Day 25 SKI - 10 runs on chair 6
UID:533-260287 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090331T080000 DTEND:20090331T080000 SUMMARY:X-country 30 min, Mom, Dad & Rich
Day 23 SKI - 4 runs by myself
UID:533-260290 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090401T080000 DTEND:20090401T080000 SUMMARY:bike 1:52 hawkhill x4, went very well, felt pretty strong doing it and felt great afterwards. First really encouraging hard bike ride of year.
UID:533-260291 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090402T080000 DTEND:20090402T080000 SUMMARY:OFF
walk 40 min w/ Greg & dogs
UID:533-260294 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090403T080000 DTEND:20090403T080000 SUMMARY:bike 2:10 hawkhill x5, bit tired legs but strong whole time, got legs real toasty by end, good workout!
UID:533-260293 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090404T080000 DTEND:20090404T080000 SUMMARY:OFF - start of easter break vacation
UID:533-260292 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090405T080000 DTEND:20090405T080000 SUMMARY:run 30 min San Simeon
UID:533-260286 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090406T080000 DTEND:20090406T080000 SUMMARY:run 30 min PV
UID:533-260285 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090407T080000 DTEND:20090407T080000 SUMMARY:OFF 5 min swim
UID:533-260279 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090408T080000 DTEND:20090408T080000 SUMMARY:run 51 min Del Coronado down the Silver Strand - vy nice, pretty hard fartlek pace
25 min weights & stretch in gym
5 min swim
UID:533-260278 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090409T080000 DTEND:20090409T080000 SUMMARY:OFF - drive home to SF
stretch 15 min
UID:533-260280 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090410T080000 DTEND:20090410T080000 SUMMARY:
15 min hard ebike (fast spin) in morning before drive to Kirkwood
Day 24 SKI - 12 runs on chair 6 in 2 hours, some good powder from last 2 days, nice packed powder, great end of season skiing, worked it hard!
UID:533-260281 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090411T080000 DTEND:20090411T080000 SUMMARY:Day 25 SKI - 10 runs on chair 6
UID:533-260284 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090412T080000 DTEND:20090412T080000 SUMMARY:Day 26 SKI - 12 runs on chair 6 from 9-11 on sunny Easter morning, before driving to Galt for Easter dinner
UID:533-260283 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090413T080000 DTEND:20090413T080000 SUMMARY:ADL bike ~4:00 (total 4:10 with few brief snack stops), went surprisingly well, legs up to climbing, but back and body got pretty tired by 4th hour as this is my longest ride in very long time
UID:533-260475 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090414T080000 DTEND:20090414T080000 SUMMARY:OFF
UID:533-260181 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090415T080000 DTEND:20090415T080000 SUMMARY:ADL bike ~4:15 ride time, cold, miserable, half bonked (no carbs at dinner last night!), legs a bit loaded but I think it was more the bonk. But I kept plugging away and got it done.
UID:533-260526 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090416T080000 DTEND:20090416T080000 SUMMARY:run 28 min fillmore, mod fast, felt good
light stretch
UID:533-260680 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090417T080000 DTEND:20090417T080000 SUMMARY:bike 2:10 Hawkhill x5, legs a bit loaded but road strong and good
15 min stretch
UID:533-260679 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090418T080000 DTEND:20090418T080000 SUMMARY:at G-ville for BOD meeting
Petaluma Chileno Valley ride 1:50
UID:533-260678 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090419T080000 DTEND:20090419T080000 SUMMARY:off
UID:533-260681 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090421T080000 DTEND:20090421T080000 SUMMARY:ADL bike 4:00, ride time maybe 3:50
UID:533-260682 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090422T080000 DTEND:20090422T080000 SUMMARY:OFF
UID:533-260685 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090423T080000 DTEND:20090423T080000 SUMMARY:run 26 min lovers lane
15 min stretch
UID:533-260684 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090424T080000 DTEND:20090424T080000 SUMMARY:OFF
UID:533-260683 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090425T080000 DTEND:20090425T080000 SUMMARY:camp carr - Dennis, Nick, Chris & Kevin
bike 4:00 half Vineman loop, gorgeous 70F, mod pace, felt good
stretch 10 min
UID:533-260677 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090426T080000 DTEND:20090426T080000 SUMMARY:bike 9:20 100 miles famous Lake Sonoma -Skaggs Springs-Steward Point road, Tin Barn, Meyers Grade, Jenner, back up Westside / Dry Creek
wheel roll 7:30, 9:20 elapsed, 100 miles
13.4 mph avg
exact, 10,000' exactly
Camp Gualala mile 27 (2:30 roll time), 56 is water two (Jenner)
temp 70, 2 water bottles was enuf for getting
my legs felt quite good for the ride, my main problem was lower back pain and tired upper shoulders/back, but both were manageable. Really enjoyed the ride!
UID:533-260676 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090427T080000 DTEND:20090427T080000 SUMMARY:bike 4:10 Geyser Peak loop, felt real good!
48 miles
12.4 mph avg
3:51 wheel spin time
4300' net climbing
269' climb from vineyard sign to top of hill
UID:533-260670 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090428T080000 DTEND:20090428T080000 SUMMARY:
OFF
UID:533-260669 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090429T080000 DTEND:20090429T080000 SUMMARY:run 57 min, Crissy loop, moderate pace, felt pretty good, great to go for an hour for first time since January!
5 min stretch
UID:533-260671 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090430T080000 DTEND:20090430T080000 SUMMARY:OFF
UID:533-260672 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090501T080000 DTEND:20090501T080000 SUMMARY:ebike 20 min
stretch 15 min
UID:533-260675 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090502T080000 DTEND:20090502T080000 SUMMARY:OFF
walk dogs 30 min Vineyard lake
UID:533-260674 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090503T080000 DTEND:20090503T080000 SUMMARY:bailed on Grizzlypeak 112 miler due to rain, so rode ebike hard 60 min,
then good core+stretch 20 min, felt good!
UID:533-260673 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090504T080000 DTEND:20090504T080000 SUMMARY:OFF
UID:533-260686 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090505T080000 DTEND:20090505T080000 SUMMARY:ebike 30 min hard
10 min stretch
UID:533-260687 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090506T080000 DTEND:20090506T080000 SUMMARY:run 55 min Crissy loop, hard pace, felt good
10 min stretch
UID:533-260700 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090507T080000 DTEND:20090507T080000 SUMMARY:bike 3:53 ADL hard & fast, only 1 short break on the 3:53
new altimeter watch: tot climb 4726',
first hill: 140 to 1100
down to 700' at dam
next top: 1505'
highest sister: 2030'
Pantoll: 1500'
UID:533-260699 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090508T080000 DTEND:20090508T080000 SUMMARY:OFF
UID:533-260698 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090509T080000 DTEND:20090509T080000 SUMMARY:run 34 min easy Lovers Lane with dogs, very nice way to start the day!
UID:533-260701 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090510T080000 DTEND:20090510T080000 SUMMARY:run 32 min med Lovers Lane w/ dogs,
core + stretch 20 min
UID:533-260702 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090511T080000 DTEND:20090511T080000 SUMMARY:OFF
stretch 10
UID:533-260705 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090512T080000 DTEND:20090512T080000 SUMMARY:bike 2:13 Hawkhill x 5
tot climb 3600'
base 275', saddle 575', top 820', bottom back of saddle 200, so each climb from back is 620'
UID:533-260704 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090513T080000 DTEND:20090513T080000 SUMMARY:run 1:04, to church then down Lyons steps and reverse Crissy loop, about 700' tot climb
UID:533-260703 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090514T080000 DTEND:20090514T080000 SUMMARY:
ebike 15 min moderate
20 min core/stretch
UID:533-260697 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090515T080000 DTEND:20090515T080000 SUMMARY:OFF - in G-ville, walk lake w/ dogs, then 1.5 hours weed whacking which counts as core / upper... vy tiring
UID:533-260696 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090516T080000 DTEND:20090516T080000 SUMMARY:
run 30 min Gill creek loop with dogs, felt good
2 hours yard work/weed whacking
UID:533-260690 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090517T080000 DTEND:20090517T080000 SUMMARY:run 37 min slow w/ dogs on lovers lan
I was tired from the G-ville work!
pretty tired & run down rest of day
UID:533-260689 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090518T080000 DTEND:20090518T080000 SUMMARY:OFF
UID:533-260688 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090519T080000 DTEND:20090519T080000 SUMMARY:ebike 1:01, moderate hard intensity, felt easy, felt good
core & stretch 20 min
UID:533-260691 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090520T080000 DTEND:20090520T080000 SUMMARY:run ~1:00 crissy moderate
UID:533-260692 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090521T080000 DTEND:20090521T080000 SUMMARY:ebike 15 min
core/stretch 10 min
UID:533-260695 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090522T080000 DTEND:20090522T080000 SUMMARY:bike 3:00 from Camp Meeker to Monte Rio to Cazadero and up the Kings Ridge road from Cazadero towards Tin Barn road.
2800' cumm climb.
UID:533-260694 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090523T080000 DTEND:20090523T080000 SUMMARY:OFF
UID:533-260693 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090524T080000 DTEND:20090524T080000 SUMMARY:bike 2:04 camp Meeker to Occidental to ocean via Coleman Valley road. Wonderful! 3400' cumm climb. All the climbing felt easy.
UID:533-260668 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090525T080000 DTEND:20090525T080000 SUMMARY:bike 5:15 from Camp Meeker to SF! about 5400' cumm. Route: Valley Ford, Middle Road to Tomales, Rt 1 to Marshall & Pt. Reyes. Then lunch with Rachel at Cafe Reyes. Then Rt 1 to Bolinas Lagoon and Muir Beach and over hill to Sausalito.
UID:533-260667 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090526T080000 DTEND:20090526T080000 SUMMARY:OFF
UID:533-260642 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090527T080000 DTEND:20090527T080000 SUMMARY:OFF
UID:533-260641 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090528T080000 DTEND:20090528T080000 SUMMARY:run 1:04 Crissy loop in reverse, felt good!
UID:533-260640 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090529T080000 DTEND:20090529T080000 SUMMARY:OFF
UID:533-260643 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090530T080000 DTEND:20090530T080000 SUMMARY:34 min run w/ dogs on Lovers lane, easy
18 min ebike mod hard, felt good
stretch throughout day
UID:533-260644 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090531T080000 DTEND:20090531T080000 SUMMARY:
33 min run w/ dogs Lovers lane, easy
UID:533-260647 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090601T080000 DTEND:20090601T080000 SUMMARY:OFF
UID:533-260646 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090602T080000 DTEND:20090602T080000 SUMMARY:ebike 60 min, 20 min warm up, then 40 very hard. went well.
afternoon bike 40 min (clunker ride downtown & back)
UID:533-260645 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090603T080000 DTEND:20090603T080000 SUMMARY:ebike 60 min, 10 min warmup then 50 hard. Legs were loaded from yesterday but by 2nd half hour was able work quite hard
UID:533-260639 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090604T080000 DTEND:20090604T080000 SUMMARY:
ebike 30 min, was planning longer but legs tired, so took it pretty easy
some stretch
UID:533-260638 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090605T080000 DTEND:20090605T080000 SUMMARY:run 1:13, from Sutter x Gough to Ferry Building and back along water front to Crissy and up the trail. Med Fast run for most of the distance, could feel it used upper leg muscles more, I guess I haven't been striding out like that for longer distances
UID:533-260632 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090606T080000 DTEND:20090606T080000 SUMMARY:walk 30 min brisk with dogs
UID:533-260631 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090607T080000 DTEND:20090607T080000 SUMMARY:Sequoia Century from Palo Alto VA, up Saratoga Gap via Stevens Creek Canyon road, down to Big Basin & back up 9 and then down Alpine to La Honda, out to ocean, back up Tunitas creek.
A great century. I am still in pretty good shape for long rides and mountains. This was 101 miles, 9000' climb. Did it with Dave Weir. We had 7 hours wheel spin time and 9 hours total time (lots of 10 min rest stops and a 1/2 hour lunch break).
Grey till noon, then sunny. We started at 7 am and finished at 4 pm. Took me 50 min to drive there leaving at 5:45 am.
UID:533-260633 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090608T080000 DTEND:20090608T080000 SUMMARY:1 hour weed whacking at G-ville. hard work! Arms and lower back started hurting right away, maybe they use same muscles as bike riding...
UID:533-260634 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090609T080000 DTEND:20090609T080000 SUMMARY:25 min fast spin on ebike, legs loaded from Sunday so kept it easy. 10 min stretch.
UID:533-260637 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090610T080000 DTEND:20090610T080000 SUMMARY:fly to NY. Arms very tired!
UID:533-260636 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090611T080000 DTEND:20090611T080000 SUMMARY:12 min hard on elliptical at exercise room then 15 min mixed weights at aerobic pace... felt good!
UID:533-260635 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090612T080000 DTEND:20090612T080000 SUMMARY:at 'Glen Cove Mansion' on North Shore, nice facilities. 45 min racquet ball with Rose - fun! and good workout. Then 5 min swim... 5 min stretch
UID:533-260648 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090613T080000 DTEND:20090613T080000 SUMMARY:OFF - big day driving Long Island to Aunt Paulines to Warwick
UID:533-260649 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090614T080000 DTEND:20090614T080000 SUMMARY:40 min run in Warwick with Ian & Rose!!! run/walk at slow pace
UID:533-260661 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090615T080000 DTEND:20090615T080000 SUMMARY:60 min run, mod hard, in rolling Warwick hills, very good, kinda hard, 5 min stretch
afternoon: 30 min mod hard run with Rose!
UID:533-260660 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090616T080000 DTEND:20090616T080000 SUMMARY:OFF - drive Warwick to Statue of Liberty to midtown NYC, see Hair!
UID:533-260659 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090617T080000 DTEND:20090617T080000 SUMMARY:25 min in gym of Iroqouis hotel, NYC - 12 min stair climber, 12 min vigorous weights
hours of walking!
UID:533-260662 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090618T080000 DTEND:20090618T080000 SUMMARY:OFF - fly back from NYC
UID:533-260663 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090619T080000 DTEND:20090619T080000 SUMMARY:OFF
15 min stretch
UID:533-260666 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090620T080000 DTEND:20090620T080000 SUMMARY:bike 90 mile bike ride, ~8000' climb, with Dave Weir & Scott Langmack
From Black Mtn road (26 min from here on 280), down La Canada, up PageMill, down Alpine, up Old La Honda, dn 84 (La Honda) to Pescadero, then up Tunitas and back La Canada.
I did fine till half way up Tunitas, when I couldn't keep the fast & easy pace Dave & Scott were setting. I think I burned a match there, because I was really tired for rest of ride and afterwards, more so than after the 6/7 Sequoia. Also, perhaps I lost some fitness with no real riding from 6/8 through 6/19.
UID:533-260665 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090621T080000 DTEND:20090621T080000 SUMMARY:OFF
ride bike to church
clean garage & putter on bikes
UID:533-260664 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090622T080000 DTEND:20090622T080000 SUMMARY:run 25 min lovers lane fast & hard
stretch 15 min
UID:533-260658 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090623T080000 DTEND:20090623T080000 SUMMARY:~2:15 bike med hard with Lindo, 4 corners + muir beach
UID:533-260657 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090624T080000 DTEND:20090624T080000 SUMMARY:run 1:03 mod hard, reverse Crissy with church, went real well, felt strong and good gait
stretch 15 min
UID:533-260651 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090625T080000 DTEND:20090625T080000 SUMMARY:OFF
walk 2 miles brisk
UID:533-260650 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090626T080000 DTEND:20090626T080000 SUMMARY:2:45 bike hard with Lindo, Tiburon loop + Belvedere island
UID:533-260652 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090627T080000 DTEND:20090627T080000 SUMMARY:
run 30 min easy G-ville loop with dogs
1 hour hard weed wacking
UID:533-260653 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090628T080000 DTEND:20090628T080000 SUMMARY:
1:25 bike hard in G-ville, Dutcher Creek loop, went fast, felt good
UID:533-260656 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090629T080000 DTEND:20090629T080000 SUMMARY:
hike 1:12 horseshoe meadow in Kirkwood w/ Jon & Rich
UID:533-260655 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090630T080000 DTEND:20090630T080000 SUMMARY:hike 1:50 Thunder mountain trail in Kirkwood w/ Jon & Rich
UID:533-260706 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090701T080000 DTEND:20090701T080000 SUMMARY:OFF
drive home from Kirkwood
UID:533-260630 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090702T080000 DTEND:20090702T080000 SUMMARY:OFF
drive to G-ville
UID:533-260718 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090703T080000 DTEND:20090703T080000 SUMMARY:bike 3:30 (wheel spin ~3:15) the classic Geysers loop. I went hard and fast the whole way and felt real good. 3 water bottles + camelbak got me through a 80-85 F day... very pretty & enjoyable. Rode my steel serrota -heavy & with big rear pack & no low gears - worked hard on the steeps!
my 4/27 ride on this route with the guys says:
48 miles
3:51 wheel spin time
4300' net climbing
my watch today says 2700' accum... maybe watch not so accurate?
UID:533-260758 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090704T080000 DTEND:20090704T080000 SUMMARY:
tennis 1 hour Jack, Jessica & Greg - fun! pretty good exercise
sail 45 min in 2 great races...
UID:533-260757 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090705T080000 DTEND:20090705T080000 SUMMARY:
OFF - Plantation Visitors day
UID:533-260756 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090706T080000 DTEND:20090706T080000 SUMMARY:bike 1:34 3x hawk hill, mod hard, but moved seat 1/4" higher and really felt the diff, or some of it was soreness from Tennis on Sat?
20 min stretch
UID:533-260759 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090707T080000 DTEND:20090707T080000 SUMMARY:run 32 min, mod hard to library & around Mtn Lake etc... good
UID:533-260760 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090708T080000 DTEND:20090708T080000 SUMMARY:
bike 1:20 right in SF, 6 hills, hard intensity on hills. Felt real good & fun. Seat was even less than 1/4" higher and I moved it half back. Fine. I don't think Mon was much about seat height.
2x up to Legion of Honor, 1 up Lincoln Blvd, 2x my loop in Presidio and then finished with the Arguello gate hill
UID:533-260763 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090709T080000 DTEND:20090709T080000 SUMMARY:OFF
UID:533-260762 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090710T080000 DTEND:20090710T080000 SUMMARY:run 34 min lovers lane revsere + with dogs, easy
stretch+core 20 min
UID:533-260761 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090711T080000 DTEND:20090711T080000 SUMMARY:run 32 min G-ville loop w/ dogs, easy
bike 1:10 W Dry Creek road w/ Ian & Genna, easy, very nice!
sail
UID:533-260755 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090712T080000 DTEND:20090712T080000 SUMMARY:run 25 min fast G-ville loop with dogs, some hard hill bounding
bike 1:10 W again Dry Creek road w/ Ian & Genna, easy, very nice!
UID:533-260754 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090713T080000 DTEND:20090713T080000 SUMMARY:bike 1:45 4x hawkhill
went hard and fast, felt good
stretch 20 min
UID:533-260748 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090714T080000 DTEND:20090714T080000 SUMMARY:OFF
UID:533-260747 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090715T080000 DTEND:20090715T080000 SUMMARY:run 53 min Crissy
hard first 2/3 then easy
legs tired from Mon
good hard workout - not easy!
(it's been 3 weeks since I ran > 30 min)
UID:533-260749 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090716T080000 DTEND:20090716T080000 SUMMARY:
walk 2 miles w/ Ian
stretch 25 min
UID:533-260750 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090717T080000 DTEND:20090717T080000 SUMMARY:
bike ~2:00 with Lindo, pretty hard, felt really good, 1.5 hawkhill plus 2x up the battery townsley road from marine mammal center
UID:533-260753 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090718T080000 DTEND:20090718T080000 SUMMARY:35 min bike to/from dental surgeon
dental surgery - implant!
UID:533-260752 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090719T080000 DTEND:20090719T080000 SUMMARY:30 min 2 mile speed walk with dogs
UID:533-260764 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090720T080000 DTEND:20090720T080000 SUMMARY:OFF, jaw hurting a lot
stretch 30 min
UID:533-260746 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090721T080000 DTEND:20090721T080000 SUMMARY:ebike 20 min hard, felt good
UID:533-260767 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090722T080000 DTEND:20090722T080000 SUMMARY:ebike 20 min hard, felt good
UID:533-260778 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090723T080000 DTEND:20090723T080000 SUMMARY:ebike 30 min, very hard the last 20, felt real good
UID:533-260779 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090724T080000 DTEND:20090724T080000 SUMMARY:run 31 min w/ dogs on Clay, easy, felt really good
bike 30 min to/from dental surgeon, legs a little loaded from yesterday
UID:533-260776 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090725T080000 DTEND:20090725T080000 SUMMARY:3:03 bike in G-ville - up 'Rockpile' road. A terrific new A+ biking option... really liked it. Nice grade, tough climbing but no grade is insane, varied turns and rollers, almost no traffic, but some houses so you feel safe, cell phone coverage most of the way, great pavement.
from my house:
33 min, 10 mi to bottom of dam
1:43, 22.4 mi to where I turned around, at top of a hill about 1.5 mi before the gate
total distance 44.8 mi, 3:30...
I felt strong and good whole way
UID:533-260775 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090726T080000 DTEND:20090726T080000 SUMMARY:1:59 bike G-ville - 30 mile loop from home to W Dry Creek into town, then N on residential roads closest to 101, come out at Lytton springs. Very nice way N from Healdsburg.
Rose with Dave Grossman. Nice recovery ride for me, good time.
UID:533-260780 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090727T080000 DTEND:20090727T080000 SUMMARY:
OFF - rest!
UID:533-260783 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090728T080000 DTEND:20090728T080000 SUMMARY:run 1:01 moderate hard, reverse Crissy, real headwind, felt vy good, better the longer I ran, for once!
UID:533-260782 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090729T080000 DTEND:20090729T080000 SUMMARY:OFF
UID:533-260781 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090730T080000 DTEND:20090730T080000 SUMMARY:bike 1:10 17 miles with Ian & Genna - from Vineyard Club hill up G-ville ave. to Asti, then back. Good ride.
UID:533-260777 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090731T080000 DTEND:20090731T080000 SUMMARY:bike 1:40, 22 miles with Ian & Genna - from Vineyard club hill to Healdsburg via the Chiquita ave. back road... very nice. Lunch at Fitch Mtn Eddies!
UID:533-260765 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090801T080000 DTEND:20090801T080000 SUMMARY:3:09 bike in G-ville - from home up 'Rockpile' road. 45.6 miles, 4300' cumm climb. Loved it again, just like last Sat. Went a little further this time, but turns out the road ends just down the hill from the crest I turned around on last time.
Found water fountain at dam picnic area.
10.0 mile exactly to dam again, 34 min this time. From there, less than 15 min to get past the marina traffic.
My legs were a bit tired but I went hard the whole time.
UID:533-260768 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090802T080000 DTEND:20090802T080000 SUMMARY:
OFF
yard work at Gville...
fighting the wood peckers with netting and rifles...
UID:533-260774 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090803T080000 DTEND:20090803T080000 SUMMARY:run 32 min easy w/ dogs on lovers lane, a sunny day at last!
UID:533-260766 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090804T080000 DTEND:20090804T080000 SUMMARY:OFF
too much work to do...
UID:533-260769 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090805T080000 DTEND:20090805T080000 SUMMARY:bike 2:20 w/ Jeff Block
we rode to Camino Alto and did 4 climbs, about 6:15-6:30 each time for me. I was a couple hundred yards behind Jeff who was blistering...
UID:533-260770 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090806T080000 DTEND:20090806T080000 SUMMARY:OFF
UID:533-260773 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090807T080000 DTEND:20090807T080000 SUMMARY:25 min easy run Presidio
UID:533-260772 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090808T080000 DTEND:20090808T080000 SUMMARY:25 min walk dogs w/ Jen around lake
10 min swim in lake - felt good!
UID:533-260771 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090809T080000 DTEND:20090809T080000 SUMMARY:3:25 bike 49 miles dutcher creek loop with Marshall + Mike (friend of Will Evers), then W dry creek to Lambert bridge to Lytton to Gville then I tacked on a climb up front of Geyser Peak (1500').
Maybe 3000' cumm climb?
UID:533-260751 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090810T080000 DTEND:20090810T080000 SUMMARY:OFF
UID:533-260707 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090811T080000 DTEND:20090811T080000 SUMMARY:run 55 min Crissy loop, mod hard, felt real good...
UID:533-260719 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090812T080000 DTEND:20090812T080000 SUMMARY:walk dogs vig for 25 min
OFF
UID:533-260745 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090813T080000 DTEND:20090813T080000 SUMMARY:bike 1:52 4x hawk hill, mod hard, felt real good and fast.
legs tired at first (from Tues run?) but warmed up and new serotta w/ lower gearing felt light & fast compared to my old serrota mtn work in Sonoma these past weeks
UID:533-260717 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090814T080000 DTEND:20090814T080000 SUMMARY:OFF
UID:533-260720 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090815T080000 DTEND:20090815T080000 SUMMARY:run 42 min easy w/ dogs, ramble by new/old VA bldng
UID:533-260721 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090816T080000 DTEND:20090816T080000 SUMMARY:run 18 fast with dogs
play in lake at G-ville -sailing, a little swimming
UID:533-260724 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090817T080000 DTEND:20090817T080000 SUMMARY:3:00 bike Gville up Rockpile to final crest;
this time my watch said 2500' cumm climb, go figure!
-felt real good, worked hard, took lots of salt pills
UID:533-260723 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090818T080000 DTEND:20090818T080000 SUMMARY:swim 10 min in lake, lots of congestation at night, darn
UID:533-260722 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090819T080000 DTEND:20090819T080000 SUMMARY:OFF
working at 8th ave
UID:533-260716 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090820T080000 DTEND:20090820T080000 SUMMARY:~1 hr misc city biking for periodontist & errands
-working at 8th ave
UID:533-260715 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090821T080000 DTEND:20090821T080000 SUMMARY:run 54 min Crissy loop, hard, good
UID:533-260709 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090822T080000 DTEND:20090822T080000 SUMMARY:OFF
walk dogs
UID:533-260708 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090823T080000 DTEND:20090823T080000 SUMMARY:in Gville for day with Louise, Ben, Will, Andi & Rose, 10 min hard kayaking & 1 hr sailing
UID:533-260710 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090824T080000 DTEND:20090824T080000 SUMMARY:
ebike 30 min hard, felt good
UID:533-260711 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090825T080000 DTEND:20090825T080000 SUMMARY:OFF
UID:533-260714 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090826T080000 DTEND:20090826T080000 SUMMARY:bike ~2:00 in headlands, go to Youth Hostel for Ann Monrad meeting; 2.5 climbs of Hawk hill
UID:533-260713 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090827T080000 DTEND:20090827T080000 SUMMARY:
bike ~1:15 with Ian and Genna in headlands, beaut 70f day, easy riding
UID:533-260712 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090828T080000 DTEND:20090828T080000 SUMMARY:run 53 min Crissy loop, hard LT for first 2/3, good
UID:533-260725 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090829T080000 DTEND:20090829T080000 SUMMARY:
ebike 30 min fast, light load but pretty hard
UID:533-260726 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090830T080000 DTEND:20090830T080000 SUMMARY:run 33 min easy with dogs
UID:533-260739 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090831T080000 DTEND:20090831T080000 SUMMARY:ebike 45 min, very hard after 8 min warmup, felt real good
UID:533-260738 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090901T080000 DTEND:20090901T080000 SUMMARY:run 54 min Crissy Loop, mod hard whole time, felt real good
UID:533-260737 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090902T080000 DTEND:20090902T080000 SUMMARY:bike 3:45 (3:54) ADL, first time doing Alpine Dam Loop for quite a while. Felt good and fast, warm slightly muggy weather, even some raindrops by the dam
UID:533-260740 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090903T080000 DTEND:20090903T080000 SUMMARY:run 57 min Crissy loop, last 2 days were hard, legs a bit tired, took an easy pace, gorgeous day
UID:533-260741 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090904T080000 DTEND:20090904T080000 SUMMARY:OFF
UID:533-260744 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090905T080000 DTEND:20090905T080000 SUMMARY:ebike 47 min, 26 min warm up then vy hard; felt easy & good
UID:533-260743 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090906T080000 DTEND:20090906T080000 SUMMARY:bike 1:52 G-ville with 14 Vineyard club cyclists, easy 24 mile loop Lytton Springs up W Dry Creek and back on Canyon road. Gorgeous early Fall morning and big turnout. fun!
UID:533-260742 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090907T080000 DTEND:20090907T080000 SUMMARY:
bike 1:52 hawkhill 4x repeats. Legs tired, which was surprising, I guess from Sat's hard 20 min; but went very well, gorgeous 65 F sunny day, felt easy 'cept for tired legs on first few reps. Mod hard the whole way.
UID:533-260736 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090908T080000 DTEND:20090908T080000 SUMMARY:run 1:06 Crissy loop with Jonah Matranga, very easy pace, fun!
UID:533-260735 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090909T080000 DTEND:20090909T080000 SUMMARY:bike 2:11 hawkhill 5x repeats. Hard, steady effort, went well, legs toasty at end. Watch altimeter shows each climb ~600', so 3000 + change, about 3500'+ climb?
UID:533-260729 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090910T080000 DTEND:20090910T080000 SUMMARY:walk 1 hour with Mom & Dad at Terranea in PV, gorgeous pre-sunset cliff-top walk
UID:533-260728 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090911T080000 DTEND:20090911T080000 SUMMARY:run 45 min, PV, easy first half, nice strong pace 2nd half, good, but very humid 70F, I got the 'eye twitch' a little at the end even
UID:533-260727 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090912T080000 DTEND:20090912T080000 SUMMARY:OFF - Wayfarer's meetings in P.V.
UID:533-260730 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090913T080000 DTEND:20090913T080000 SUMMARY:run 24 min easy Presidio with dogs
bike 4 mile to/from church twice
UID:533-260731 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090914T080000 DTEND:20090914T080000 SUMMARY:bike (3:59) ADL, 'con brio', rode hard and fast for the hour before the climb and throughout the climb, legs were good and toasty by end of climb, mostly in LT zone for climb. Hard work but good conditioning.
stretch 20 min - first time in forever!
UID:533-260734 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090915T080000 DTEND:20090915T080000 SUMMARY:run 24 min Kirkwood - out and back on Meadows drive, mod level but breathing hard with the altitude
8 min elliptical
5 min weights
UID:533-260733 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090916T080000 DTEND:20090916T080000 SUMMARY:
trail run 47 min, Kirkwood, dirt road up to chair 2 and then to Caples Crest. Beaut 65F sunny mid afternoon, mountains all in Autumnal glory. Wend pretty hard on both up (32 min) and down (25 min).
UID:533-260732 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090917T080000 DTEND:20090917T080000 SUMMARY:OFF - drive home from Kirkwood
UID:533-260654 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090918T080000 DTEND:20090918T080000 SUMMARY:
bike 2:48 Hawkhill 11x 'halfers' (maybe 2:38 wheel spin), Hawkhill repeats; top half was closed due to small fire, so I climbed to the saddle once and then climbed it 10x more from the back. They were each about 7.5min/climb, and about 380 or 400'. Since it takes about 1/2 hour each way to get to/from Hawkhill, I was climbing for roughly 1:38 (and doing quick descents).
I stayed in moderate aerobic mode the whole time, working less hard than my usual hawkhills, and stayed away from LT. I was able to just keep going and going. Felt good. Maybe 5000' total climb?
UID:533-260476 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090919T080000 DTEND:20090919T080000 SUMMARY:walk dogs 30 min
OFF otherwise
UID:533-260629 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090920T080000 DTEND:20090920T080000 SUMMARY:
run 34 min Lovers lane with dogs easy
UID:533-260525 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090921T080000 DTEND:20090921T080000 SUMMARY:OFF
generally pretty tired Sat - Mon so took it easy, tried to sleep lots at night and naps
UID:533-260524 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090922T080000 DTEND:20090922T080000 SUMMARY:bike 5:11 (5:02) to Pt. Reyes Station, via classic loop to Nicasio (1:54, a bit faster than usual 2:00), then dog leg out to Pt. Reyes T intersection, then back through Samuel P Taylor.
Times:
1:54 to Nicasio
2:24 to Pt. Reyes Station (just about dead middle time-wise)
so about 2.5 hours to PRS, and 2.5 hours back.
I hammered at LT pace for 18 up long grade from Lagunitas to Fairfax hill. Strong for hour 3+.
Pretty fast pace all day till last hour when I took it a bit easier. Climbed well. Watch claimed 1700' cumm.
UID:533-260527 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090923T080000 DTEND:20090923T080000 SUMMARY:
OFF
UID:533-260528 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090924T080000 DTEND:20090924T080000 SUMMARY:OFF
wanted to run, but neck pulled muscle is causing upper spine, neck & shoulders to spasm. Ouch!
UID:533-260531 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090925T080000 DTEND:20090925T080000 SUMMARY:
bike 1:30, 2 trips downtown SF & back (gum doctor; google meeting), nice city riding!
stretch 15 min
UID:533-260530 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090926T080000 DTEND:20090926T080000 SUMMARY:
run 34 min lovers lane easy w/ dogs, vy nice
UID:533-260529 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090927T080000 DTEND:20090927T080000 SUMMARY:
run 34 min lovers lane easy w/ dogs, vy nice
neck finally mostly better today
UID:533-260523 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090928T080000 DTEND:20090928T080000 SUMMARY:
ebike 51 min, hard for ~20, felt real good
core+stretch 10 min
neck 95% better today!
UID:533-260522 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090929T080000 DTEND:20090929T080000 SUMMARY:
run 52 min Crissy loop, hard, fast, felt real good
UID:533-260516 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20090930T080000 DTEND:20090930T080000 SUMMARY:
bike 34 min, 2 quick loops in Presidio, fast, fun; keep legs loose!
UID:533-260515 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091001T080000 DTEND:20091001T080000 SUMMARY:
off
UID:533-260517 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091002T080000 DTEND:20091002T080000 SUMMARY:bike 45 min easy in Presidio, couple warm up loops with Dennis & Nick
UID:533-260518 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091003T080000 DTEND:20091003T080000 SUMMARY:
bike 7:40 Levi Lepheimer Gran Fondo Century. We rode from 8:20 till about 5:20. Lots of rest stops and some mechanical issues on Dennis' bike. But a really great century with Dennis & Nick. 7:40 was the wheel time by Dennis' computer; 8000' climbing. Mod intensity for the ride.
UID:533-260521 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091004T080000 DTEND:20091004T080000 SUMMARY:run 30 min GG park to Rose garden, felt great, legs not too loaded
core+stretch 20 min
UID:533-260520 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091005T080000 DTEND:20091005T080000 SUMMARY:off
UID:533-260519 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091006T080000 DTEND:20091006T080000 SUMMARY:
ebike 30 min, hard for last 20, strong and good
core+stretch 15 min
UID:533-260532 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091007T080000 DTEND:20091007T080000 SUMMARY:ebike 15 spin fast easy
UID:533-260533 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091008T080000 DTEND:20091008T080000 SUMMARY:run 30 min easy
stretch 10 min
UID:533-260546 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091009T080000 DTEND:20091009T080000 SUMMARY:ebike 10 min vig in morning before flight to Maui
UID:533-260545 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091010T080000 DTEND:20091010T080000 SUMMARY:run 8 min on beach with Rose; some swimming in surf
UID:533-260544 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091011T080000 DTEND:20091011T080000 SUMMARY:run 30 min mod on side road by Ruth Stone in Maui
UID:533-260547 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091012T080000 DTEND:20091012T080000 SUMMARY:run 10 min easy on 'long beach' on Maui by Makena
UID:533-260548 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091013T080000 DTEND:20091013T080000 SUMMARY:OFF
UID:533-260551 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091014T080000 DTEND:20091014T080000 SUMMARY:run 40 min hard in Maui on side road by Ruth Stones; felt good, went pretty hard
UID:533-260550 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091015T080000 DTEND:20091015T080000 SUMMARY:run 34 min easy lovers lane with Jonah
ebike 10 min hard
UID:533-260549 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091016T080000 DTEND:20091016T080000 SUMMARY:
ebike 10 min
UID:533-260543 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091017T080000 DTEND:20091017T080000 SUMMARY:run 1:04, 54 hard fast on Crissy loop, strong run, 8 just before with dogs easy
UID:533-260542 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091018T080000 DTEND:20091018T080000 SUMMARY:
run 16 min docs on Sacramento
UID:533-260536 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091019T080000 DTEND:20091019T080000 SUMMARY:OFF
UID:533-260535 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091020T080000 DTEND:20091020T080000 SUMMARY:
bike 35 min, to/from Stockpower on Mainden Lane
UID:533-260534 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091021T080000 DTEND:20091021T080000 SUMMARY:bike 3:10 park in Portola Valley & up Old La Honda, down to San Gregorio store, back up Tunitas, back across Whiskey Hill Road. Less then ~6 min stops. Legs seemed tired first hour, but then warme up. Good ride!
UID:533-260537 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091022T080000 DTEND:20091022T080000 SUMMARY:bike 50 min; 40 of them to/from SGH, hard downtown, beaut day in SF
UID:533-260538 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091023T080000 DTEND:20091023T080000 SUMMARY:OFF
UID:533-260541 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091024T080000 DTEND:20091024T080000 SUMMARY:run 36 min easy with dogs Lovers Lane
stretch 5 min
UID:533-260540 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091025T080000 DTEND:20091025T080000 SUMMARY:run 36 min easy with dogs Lovers Lane (yes, 2 days in row)
UID:533-260539 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091026T080000 DTEND:20091026T080000 SUMMARY:bike 50 min SF loop, nice
core+stretch 30 min
UID:533-260514 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091027T080000 DTEND:20091027T080000 SUMMARY:OFF
UID:533-260513 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091028T080000 DTEND:20091028T080000 SUMMARY:bike 45 min to/from Dolphin club
swim 11 min in Bay!!! felt good, 59F
UID:533-260488 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091029T080000 DTEND:20091029T080000 SUMMARY:run 54 min Crissy loop, hard, fast
UID:533-260487 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091030T080000 DTEND:20091030T080000 SUMMARY:bike 40 min to/from Dolphin club
swim 17 min in Bay!!! to flag & back; felt good, water a little cooler?
UID:533-260486 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091031T080000 DTEND:20091031T080000 SUMMARY:run 36 min easy, Lovers lane with dogs
5 min stretch
UID:533-260489 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091101T080000 DTEND:20091101T080000 SUMMARY:
OFF
walk dogs 40 min
UID:533-260490 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091102T080000 DTEND:20091102T080000 SUMMARY:bike 1:40 hawkhill x3, felt strong, went moderate, was still fresh at end
UID:533-260493 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091103T080000 DTEND:20091103T080000 SUMMARY:bike 40 min to/from Dolphin club
swim 18 min in Bay!!! I already feel much stronger as a swimmer, nice surprise on only my 3rd session, 57F
UID:533-260492 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091104T080000 DTEND:20091104T080000 SUMMARY:run 1:03 Crissy + Lyson stairs. Mod hard. Ready to start stretching runs out longer!
5 min stretch
UID:533-260491 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091105T080000 DTEND:20091105T080000 SUMMARY:
ebike 10 min vigorous
core+stretch 10 min
UID:533-260485 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091106T080000 DTEND:20091106T080000 SUMMARY:OFF
drive to G-ville
UID:533-260484 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091107T080000 DTEND:20091107T080000 SUMMARY:yardwork 1:00 mostly raking & sweeping & carrying leaves... good back & shoulders workout
UID:533-260478 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091108T080000 DTEND:20091108T080000 SUMMARY:walk 60 min - lovers lane with Arjen & dogs; nice
UID:533-260477 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091109T080000 DTEND:20091109T080000 SUMMARY:run 38 min, Lovers lane with dogs, vy easy
ebike 10 min fast spin
core+stretch 10 min
UID:533-260479 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091110T080000 DTEND:20091110T080000 SUMMARY:run 45 min, Lands End with Jonah + dogs, very easy
UID:533-260480 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091111T080000 DTEND:20091111T080000 SUMMARY:
bike 30 min to/from citioptix
UID:533-260483 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091112T080000 DTEND:20091112T080000 SUMMARY:ebike 45 min hard, felt good and not difficult
bike 30 min to/from citioptix for new glasses
stretch 15 min
UID:533-260482 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091113T080000 DTEND:20091113T080000 SUMMARY:OFF
fly to San Diego for wedding
UID:533-260481 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091114T080000 DTEND:20091114T080000 SUMMARY:gym for 30 min (11 min elliptical, hard weight & core)
swim for 5 min
UID:533-260494 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091115T080000 DTEND:20091115T080000 SUMMARY:run 30 min on UCSD
UID:533-260495 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091116T080000 DTEND:20091116T080000 SUMMARY:OFF
fly home to SF
UID:533-260507 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091117T080000 DTEND:20091117T080000 SUMMARY:bike 1:10 ride to UCSF (Dr. Watts), then 3x climb twin peaks, each climb was ~10min very steep climb. Felt good.
UID:533-260506 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091118T080000 DTEND:20091118T080000 SUMMARY:run 1:05 GG park to beach chalet & back, 8 miles, mod hard, did pretty well. Could feel it in legs & shoulders for next day.
walk 2 mile to get dogs from groomers
UID:533-260505 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091119T080000 DTEND:20091119T080000 SUMMARY:OFF
UID:533-260508 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091120T080000 DTEND:20091120T080000 SUMMARY:ebike 20 min fast easy spin
UID:533-260509 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091121T080000 DTEND:20091121T080000 SUMMARY:ebike 52 min, 30 very hard
stretch + core 10 min
UID:533-260512 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091122T080000 DTEND:20091122T080000 SUMMARY:run 31 min easy w/ dogs Clay to Fillmore
UID:533-260511 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091123T080000 DTEND:20091123T080000 SUMMARY:run ~1:00 GG park to South windmill, some walking ~10 min, otherwise a hard LT run
UID:533-260510 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091124T080000 DTEND:20091124T080000 SUMMARY:??
UID:533-260504 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091125T080000 DTEND:20091125T080000 SUMMARY:??
UID:533-260503 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091126T080000 DTEND:20091126T080000 SUMMARY:run 31 min Fillmore w/ dogs
UID:533-260497 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091127T080000 DTEND:20091127T080000 SUMMARY:walk ~1 hour easy Crissy field with family
UID:533-260496 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091128T080000 DTEND:20091128T080000 SUMMARY:ebike 40 min, 30 mod hard, felt easy and good
UID:533-260498 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091129T080000 DTEND:20091129T080000 SUMMARY:run 35 min Lovers lane with dogs easy
UID:533-260499 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091130T080000 DTEND:20091130T080000 SUMMARY:OFF
UID:533-260502 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091201T080000 DTEND:20091201T080000 SUMMARY:bike 35 min downtown to Yonemura & back
ebike 30 min (20 mod hard),
10 min core
UID:533-260501 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091202T080000 DTEND:20091202T080000 SUMMARY:run 65 min GG park to Beach chalet, 32 there, 33 back, mod hard
UID:533-260500 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091203T080000 DTEND:20091203T080000 SUMMARY:
1 hr walk Crissy field w/ Janice Warne
UID:533-260552 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091204T080000 DTEND:20091204T080000 SUMMARY:
OFF (Celia RIP)
UID:533-260553 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091205T080000 DTEND:20091205T080000 SUMMARY:run 35 min easy lover's lane run with dogs
ebike 20 min easy fast
core 10 min
UID:533-260603 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091206T080000 DTEND:20091206T080000 SUMMARY:OFF fly to JFK
UID:533-260602 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091207T080000 DTEND:20091207T080000 SUMMARY:20 min cross trainer stair machine in Garden City Hampton Suites inn
UID:533-260601 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091208T080000 DTEND:20091208T080000 SUMMARY:run 1:24, to Dr. Yonemura, then ferry bldng (34 min) then back around embarcadero and up redwood trail. Mod hard for most. Felt pretty good. Legs tired at end but they did well stepping up to a longer run time.
UID:533-260604 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091209T080000 DTEND:20091209T080000 SUMMARY:OFF (Dennis M, Kim Rogn here)
UID:533-260605 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091210T080000 DTEND:20091210T080000 SUMMARY:
OFF (Dennis M, Kim Rogn here)
UID:533-260608 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091211T080000 DTEND:20091211T080000 SUMMARY:OFF
UID:533-260607 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091212T080000 DTEND:20091212T080000 SUMMARY:run 33 min easy dogs to FIllmore
core hard 15 min
UID:533-260606 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091213T080000 DTEND:20091213T080000 SUMMARY:ebike 25 min, 20 was vy hard, felt really great
UID:533-260600 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091214T080000 DTEND:20091214T080000 SUMMARY:
run 1:25 10 miles, to Beach Chalet then 8 min down Great Hwy & back. 4 min walk break at apogee. Moderate pace. Felt pretty good but legs a little tired from bike yesterday then tired from long run!
UID:533-260599 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091215T080000 DTEND:20091215T080000 SUMMARY:OFF - prep for colonoscopy
UID:533-260593 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091216T080000 DTEND:20091216T080000 SUMMARY:OFF - prep for colonoscopy
UID:533-260592 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091217T080000 DTEND:20091217T080000 SUMMARY:run 1:04 GG park to beach chalet, 31 min there, 33 back, pretty hard for most all the park part. Felt real good.
UID:533-260594 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091218T080000 DTEND:20091218T080000 SUMMARY:ebike 30 min -med hard
15 min core+stretch
UID:533-260595 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091219T080000 DTEND:20091219T080000 SUMMARY:OFF
fly to LA
walked the loop in Lunada Bay twice!
UID:533-260598 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091220T080000 DTEND:20091220T080000 SUMMARY:OFF
dig trench to find sewer pipe for 30 min w/ Rich
UID:533-260597 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091221T080000 DTEND:20091221T080000 SUMMARY:run 22 min mod in Goleta CA on way back North
UID:533-260596 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091222T080000 DTEND:20091222T080000 SUMMARY:run 55 min - to Beach Chalet, then to J&R Auto to get Prius, mod hard, 31.5 min to Beach Chalet
UID:533-260609 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091223T080000 DTEND:20091223T080000 SUMMARY:OFF - prep for week trip to Kirkwood
UID:533-260610 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091224T080000 DTEND:20091224T080000 SUMMARY:ebike 30 min, 22 vy hard
core 10 min
UID:533-260623 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091225T080000 DTEND:20091225T080000 SUMMARY:ski day 1 8 runs w/ Rose, Ian & Genna
x-country - 1x meadow loop, ~40 min, around meadow, w/ dogs mod, went pretty well for first time of year
UID:533-260622 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091226T080000 DTEND:20091226T080000 SUMMARY:ski day2 8 runs w/ Rose, Ian & Genna
x-country - 1x meadow loop,~40 min, 30 hard, vy tired at end, can tell it's beginning of season for these muscles!
UID:533-260621 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091227T080000 DTEND:20091227T080000 SUMMARY:
sky day3 12 runs,
x-country 18 min half loop, easy
UID:533-260624 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091228T080000 DTEND:20091228T080000 SUMMARY:Ski day 4 6 runs on chair 6,
x-country 40 min full loop, mod
UID:533-260625 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091229T080000 DTEND:20091229T080000 SUMMARY:Ski day 5 11 runs,
x-country 18 min half loop, mod
UID:533-260628 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091230T080000 DTEND:20091230T080000 SUMMARY:OFF
UID:533-260627 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20091231T080000 DTEND:20091231T080000 SUMMARY:ebike 30 min mod hard
core 10 min
UID:533-260626 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100101T080000 DTEND:20100101T080000 SUMMARY:run 34 min Lovers Lane w/ dogs, easy, legs could feel the ebike from yesterday
stretch 35 min at night, good session!
UID:533-260620 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100102T080000 DTEND:20100102T080000 SUMMARY:run 1:30 mod, first 32 min with dogs easy on Clay, then Crissy loop mod hard. Felt really pretty good the whole way!
UID:533-260619 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100103T080000 DTEND:20100103T080000 SUMMARY:
OFF
UID:533-260613 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100104T080000 DTEND:20100104T080000 SUMMARY:
ebike 33 min, warm up fast spin 12 min, then mod hard
core hard 8 min
UID:533-260612 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100105T080000 DTEND:20100105T080000 SUMMARY:run 1:05 to Beach Chalet, 32 min there, first mile easy then quite hard for next 7... felt pretty good tho pushing vy hard
UID:533-260611 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100106T080000 DTEND:20100106T080000 SUMMARY:OFF
fly to LA
UID:533-260614 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100107T080000 DTEND:20100107T080000 SUMMARY:run 11 min easy in PV
4 min core
UID:533-260615 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100108T080000 DTEND:20100108T080000 SUMMARY:OFF
UID:533-260618 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100109T080000 DTEND:20100109T080000 SUMMARY:walk 30 min PV loop with Mom & Dad
UID:533-260617 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100110T080000 DTEND:20100110T080000 SUMMARY:run 1:33 36 min easy with dogs, then mod hard; run felt good and pretty easy
UID:533-260616 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100111T080000 DTEND:20100111T080000 SUMMARY:
ebike 33 min; 12 easy 21 mod hard, felt real easy
core 10 min
UID:533-260591 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100112T080000 DTEND:20100112T080000 SUMMARY:OFF
UID:533-260590 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100113T080000 DTEND:20100113T080000 SUMMARY:Ski day 6 - 7 runs down chair 6 & 10 with Rich; light snowfall at times
UID:533-260565 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100114T080000 DTEND:20100114T080000 SUMMARY:Ski day 7 10 runs down chair 6 with Rich; blue skies, perfect tracked powder skiing
x-country 1:20 2x loop, mod pace, beautiful, felt good
UID:533-260564 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100115T080000 DTEND:20100115T080000 SUMMARY:
OFF
UID:533-260563 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100116T080000 DTEND:20100116T080000 SUMMARY:run 1:35; easy 40 min w/ dogs, then to Baker beach & back, from easy to mod hard, felt real good.
UID:533-260566 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100117T080000 DTEND:20100117T080000 SUMMARY:
OFF
UID:533-260567 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100118T080000 DTEND:20100118T080000 SUMMARY:epic morning fighting basement sewage backup
run/elliptical/bike/core at JCC, 60 min, great session. Ran to/from, then 10 min ellip, then ~15 on 'expresso' spinbike... vy nice
UID:533-260570 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100119T080000 DTEND:20100119T080000 SUMMARY:run 35 min very easy with dogs.
UID:533-260569 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100120T080000 DTEND:20100120T080000 SUMMARY:
run 57 min Crissy loop; mod pace, felt hard, body tired (poor sleep recent nights?), and legs tired (presumably from JCC new exercises 2 days ago). But it was good to be out between rain storms.
UID:533-260568 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100121T080000 DTEND:20100121T080000 SUMMARY:OFF
UID:533-260562 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100122T080000 DTEND:20100122T080000 SUMMARY:
Ski day 8 x-country ~2.5 hrs w/ Gary & Dennis, mostly on other side of highway, probably 1:30 moving time. Then a couple hours later Gary & I did the meadow loop in about 45 min.
UID:533-260561 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100123T080000 DTEND:20100123T080000 SUMMARY:Ski day 9 xcountry ~2 hours w/ Gary & Dennis, at Schneider trailhead by North middle of Caples lake, climbed ~1000' up to Sierra Vista trail and looped back, felt pretty good, really gorgeous, light snow, 25F... great day
Ski 2 runs down from top, mountain was mobbed
Skate ski 10 min on meadow, love my new skis
UID:533-260555 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100124T080000 DTEND:20100124T080000 SUMMARY:
OFF
drive home from Kirkwood, drop Gary & Dennis at SAC airport
UID:533-260554 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100125T080000 DTEND:20100125T080000 SUMMARY:run 33 min, Fillmore +, hard & fast, felt real good
UID:533-260556 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100126T080000 DTEND:20100126T080000 SUMMARY:ebike in library, 30 min, hard
core 5 min
UID:533-260557 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100127T080000 DTEND:20100127T080000 SUMMARY:run LSD 1:41 GG park to chalet and leg to South & back. Steady pace, felt pretty good whole time! Get me ready for the 1/2 marathon in 11 days...
UID:533-260560 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100128T080000 DTEND:20100128T080000 SUMMARY:OFF
drive to Kirkwood with 8 Lowell teenagers
UID:533-260559 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100129T080000 DTEND:20100129T080000 SUMMARY:Ski day 10 - 10 runs down chair 6 in afternoon, very nice! Felt good and fast!
UID:533-260558 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100130T080000 DTEND:20100130T080000 SUMMARY:Ski day 11 - 3 runs afternoon with Ben, Julian & Rose
X-country - 2:15 moving time, from condo to bottom of agony, ~30 min, then 45 min to Schneider trailhead intersection, 1:00 back... felt pretty good!
UID:533-260571 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100201T080000 DTEND:20100201T080000 SUMMARY:run 54 min Crissy loop, hard, felt pretty good.
UID:533-260572 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100202T080000 DTEND:20100202T080000 SUMMARY:OFF
drive to Kirkwood with Rich & Jon
UID:533-260584 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100203T080000 DTEND:20100203T080000 SUMMARY:Ski day 12 8 runs down chair 6 with Rich, very nice skiinng.
X-country - 1 fast loop around meadow, ~40 min
UID:533-260583 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100204T080000 DTEND:20100204T080000 SUMMARY:
Ski day 13
X-country - 60 min, down Meadow and did the hilly loop Jobes Jaunt up to left of x-country center, then back up meadow. Mod hard, really liked it, loop was vy pretty. Felt much stronger than yesterday
UID:533-260582 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100205T080000 DTEND:20100205T080000 SUMMARY:OFF
UID:533-260585 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100206T080000 DTEND:20100206T080000 SUMMARY:
OFF
30 min yard work in G-ville, picking branches & raking
rest for 1/2 marathon tomorrow!
UID:533-260586 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100207T080000 DTEND:20100207T080000 SUMMARY:
run 1:44 - SF 1/2 marathon; gorgeous sunny day (first in a while between rain storms!). I had not done a lot of training and didn't know what to expect. Hoped to do 1:45 but not sure. First mile ~8:25, then 8's a mostly 7:50's for next 6. Opened my stride nicely on the long gradual downhill through GG park. There were headwinds the last 3 miles North on Grt Hwy and then a quarter mile hill to the finish. Otherwise it would have been a 'fast' course. To my surprise, was able to hold to 8min pace for most of the long last 6 miles on Great Highway. 10,000 runners. Really enjoyed this race!
UID:533-260589 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100208T080000 DTEND:20100208T080000 SUMMARY:OFF - legs light-moderate stiff from the half marathon
UID:533-260588 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100209T080000 DTEND:20100209T080000 SUMMARY:ebike 30 min, mod hard, felt suprisingly good
UID:533-260587 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100210T080000 DTEND:20100210T080000 SUMMARY:ebike 18 min, mod hard,
core 5 min
UID:533-260581 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100211T080000 DTEND:20100211T080000 SUMMARY:run 52 min hard Crissy field loop, legs surprisingly good
UID:533-260580 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100212T080000 DTEND:20100212T080000 SUMMARY:OFF
UID:533-260574 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100213T080000 DTEND:20100213T080000 SUMMARY:bike 1:20 Hawkhill x2. First time of season! Felt pretty good. Shoulders and back got a wee bit sore and tired.
UID:533-260573 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100214T080000 DTEND:20100214T080000 SUMMARY:run 35 min Lovers lane with dogs, easy
core 5 min
stretch 30 min
UID:533-260575 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100215T080000 DTEND:20100215T080000 SUMMARY:run 15 min dogs easy to Mtn Lake & back
ebike 16 min fast spin hard, good
UID:533-260576 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100216T080000 DTEND:20100216T080000 SUMMARY:OFF
UID:533-260579 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100217T080000 DTEND:20100217T080000 SUMMARY:Ski day 14
X-country 3:40
Today I went out to do X-Country for first time in 2 weeks. It was my big day. I went from the condo, up the meadow, across the highway, up 'agony', and then picked up the trail at the Schneider trailhead, and I went on up all the way to Sierra Vista. Then I returned the same way. 3:40 total time, I was skiing about 3:15 of that. My legs held up pretty good. My back and shoulders are quite tired. Guess my running wasn't working them in quite the same way as x-country.Weather was gorgeous, sunny, high of 48.Starting out the day the snow was hard and firm and cold, so Dennis would have liked how fast it was to glide on the meadow.By the time I turned around on Sierra Vista and started all the descents, it was noon and any snow in the sun was soft and slow, while the tree shadow snow was still cold and fast. This made the descending very technical. I had 4 big high speed wipeouts. Spectacular even. Not fun. But I think I started developing a better technique for this slow-fast-slow-fast snow conditions.So I think I can do the Birkie!
UID:533-260578 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100218T080000 DTEND:20100218T080000 SUMMARY:Ski day 15 - 4 runs downhill chair 6, icy but sunny day
X-country - 10 min skate ski to hut & back - skate is hard cuz uses diff muscles
UID:533-260577 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100219T080000 DTEND:20100219T080000 SUMMARY:Ski day 16
X-country 2:09, to top of Rambler (Schneider trail head) and back, legs tired from Wed but warmed up after 45 min, felt pretty good, worked hard coming home
UID:533-260282 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100220T080000 DTEND:20100220T080000 SUMMARY:
walk 45 min dogs
stretch 30 min
UID:533-259564 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100221T080000 DTEND:20100221T080000 SUMMARY:OFF
UID:533-260180 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100222T080000 DTEND:20100222T080000 SUMMARY:run 54 min Crissy loop, fast & hard first 2/3, then backed off a bit
UID:533-259768 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100223T080000 DTEND:20100223T080000 SUMMARY:ebike 20 min hard
UID:533-259767 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100224T080000 DTEND:20100224T080000 SUMMARY:
OFF (fly to Milwaukee)
UID:533-259766 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100225T080000 DTEND:20100225T080000 SUMMARY:Ski day 17 X-country ~1:20, Kettle Morrain 10 or 11k loop with Dennis, beautiful rollers in woods, nice warmup for Sat's Berkie!
UID:533-259769 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100226T080000 DTEND:20100226T080000 SUMMARY:OFF - at Telemark Inn in Cable, WI to pick up rack packet, get wax, do wax job on my skis at Brian Gustin's friends house...
UID:533-259770 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100227T080000 DTEND:20100227T080000 SUMMARY:Ski day 18 BERKIE X-Country 6:36 54km, very hilly for first 1/3, amazing gorgeous course, wending and winding through hills, my conditioning was light for this distance but I was able to pace myself through successfully. Knees got a bit sore from the angled chevron climbing pattern. Next year I would train with a few more 3.5hour climbs at Kirkwood in the previous 2-3 weeks.
UID:533-259773 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100301T080000 DTEND:20100301T080000 SUMMARY: OFF - fly home Chicago to SF
OFF - catch up on work
ebike 40 min vy hard, felt real good,
5 min core
UID:533-259765 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100304T080000 DTEND:20100304T080000 SUMMARY:
run 56 min Crissy loop, mod, legs a bit sore/tired, I guess from yesterday's bike
stretch 30 min
UID:533-259764 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100305T080000 DTEND:20100305T080000 SUMMARY: ebike 20 min hard
core 5 min
stretch 20 min
UID:533-259758 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100306T080000 DTEND:20100306T080000 SUMMARY:
OFF
attend VC club bod
work cleaning furnace room
UID:533-259757 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100307T080000 DTEND:20100307T080000 SUMMARY: ebike 30 min very hard
drive to Kirkwood at 5pm...
UID:533-259759 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100308T080000 DTEND:20100308T080000 SUMMARY:
Ski day 19, 5 runs down chair 6 in steady snowfall, very nice
15 min skate ski on X-country in 3" of fresh powder - not easy for a beginner!
UID:533-259760 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100309T080000 DTEND:20100309T080000 SUMMARY: Ski day 20, 11 runs in 8" powder, (6 over to Palisades)
15 min skate ski on nice groomed tracks
UID:533-259763 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100310T080000 DTEND:20100310T080000 SUMMARY: bike 24 min - mod to Dr. Bickel & back w/ city bike,
bike 1:45 Hawkhill x3. Legs felt tired, from Tues ski? In any case, did pretty well, esp. since it's been almost a month since my last ride.
OFF
rainy day
UID:533-259774 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100313T080000 DTEND:20100313T080000 SUMMARY:
Ski day 21, skate ski the whole meadow! Took 25-30 min, I went slow n steady, starting to get hang of it, double pole with torso is very powerful esp useful on small hills.
UID:533-259775 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100314T080000 DTEND:20100314T080000 SUMMARY:
Ski day 22, 9 runs downhill (2 with Rose, Alice & Maggie on chair 7), 6 on chair 6, 4 of which were Olympic perfect packed powder 35F blue skies!
Skate ski the whole meadow, 26 min, starting to enjoy it. Boy you feel like you can go fast.
UID:533-259788 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100315T080000 DTEND:20100315T080000 SUMMARY: run 57 min Crissy Loop, moderate, legs tired from skate ski
core+stretch 5 min
GOAL: this week do hawkhillx4 and a Tiburon loop
UID:533-259787 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100316T080000 DTEND:20100316T080000 SUMMARY: OFF
bike 1:55 Hawkhill x4, hard effort, went well, lots of good LT time
ebike - 20 min - fast spin, recovery
run 53 min Crissy Loop, mod-hard, felt easy, upper legs just slightly sore from hard bike 2 days ago
core - 5 min
stretch 20 min
UID:533-259793 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100320T080000 DTEND:20100320T080000 SUMMARY: wee bit 'o walking
OFF
UID:533-259792 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100321T080000 DTEND:20100321T080000 SUMMARY:
run 36 min Lovers land very easy with dogs
ebike 31 min mod hard, felt easy and good
bike 2:15 hawkhillx5, mod hard, little toasty on 5th but generally felt pretty good!
this week do hawkhillx5 and ADL
UID:533-259785 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100323T080000 DTEND:20100323T080000 SUMMARY: ebike 15 min hard, felt good and easy and strong
core 5 min
UID:533-259784 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100324T080000 DTEND:20100324T080000 SUMMARY:
ebike 45 min hard, vy good session, was steady hard for 43 min
Ski day 23 ~25 min Skate ski the meadow
arrived noon for a solo batchelor long weekend and the HOA meeting Sat.
UID:533-259777 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100326T080000 DTEND:20100326T080000 SUMMARY: Ski day 24 6 runs in 4" powder over icy, nice powder at spots
1:45 classic ski Scneider trailhead up Outpost to Vista & back. My first classic skiing in ~1 month since Birkie. Loved it. Felt pretty easy doing this tough loop. Snow sticking to kick zones.
UID:533-259776 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100327T080000 DTEND:20100327T080000 SUMMARY:
Ski day 25, 1:30 skate ski Scneider trailhead up Outpost to Vista & back. My first real hills with Skates. Went pretty well, starting to like skate. Lots of short breather breaks on uphills. 3 falls on way down despite what I thought was easy snow...
stretch 15 min
(Kirkwood Meadowstone annual HOA meeting)
UID:533-259779 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100328T080000 DTEND:20100328T080000 SUMMARY: Ski day 26 skate ski 25 min meadow; legs vy tired from yesterday's big Skate up to Vista. But I really liked it, you can feel fast and easy on skates.
downhill 4 runs on chair 6, really liked it, could bomb Olympic with hard packed powder
UID:533-259780 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100329T080000 DTEND:20100329T080000 SUMMARY:
OFF - body a rest after all that X-country
ebike 30 min spin fast, mod hard, felt good, good recovery from weekend
(ADL)
UID:533-259782 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100331T080000 DTEND:20100331T080000 SUMMARY: 33 min, vy hard (LT pace), legs were strong
UID:533-259781 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100401T080000 DTEND:20100401T080000 SUMMARY:
OFF
drive to G-ville this evening with Rose, Hannah, Andrea
UID:533-259756 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100402T080000 DTEND:20100402T080000 SUMMARY: bike 30 min vy hard, after a day of rain in G-ville dashed out with the sun at 5 pm and rode to Grange & back then 3x the steep Vineyard hill. Good workout.
(70 mi ride)
UID:533-259755 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100403T080000 DTEND:20100403T080000 SUMMARY: bike 4:10 ADL, first time in a long time. About 10 min stop time on the 4:10 so it was about 4:00 wheel time. Took it slow and easy. After 2 hr rides it was a big step up to do 4 hour with the mountain. Went pretty well. Some back and shoulder tireness/ache. Perked up in 2nd half. 2 stop the clock 5 min breaks at hill tops helped a lot.
OFF
bike ~1:28 Headlands with Lindo, vy fast, hard on hills, I dragged him up the last hill
UID:533-259728 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100406T080000 DTEND:20100406T080000 SUMMARY:
run 28 min, to Fillmore on Clay, mod hard, felt good
UID:533-259731 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100407T080000 DTEND:20100407T080000 SUMMARY:
bike ~1:55 to far side of Camino Alto and back, pretty fast & hard, felt pretty easy but legs slightly tired. Was going to do ADL but just felt like getting home & doing work
run 58 min Crissy loop moderate
stretch 30 min
UID:533-259735 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100409T080000 DTEND:20100409T080000 SUMMARY: OFF
stretch 30 min
UID:533-259734 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100410T080000 DTEND:20100410T080000 SUMMARY: bike ~4 hours, to Nicasio & back with Mark Weinstock and Nick. 1:52 there, fast pace, esp up all the hills, I got good and tired. Really toasted by the end and rest of the day. Great work out. Some surprise rain showers on way out.
OFF prep for Kirkwood & cook dinner for Richard Rem & Zoe
moderately tired still from bike ride yesterday
UID:533-259727 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100412T080000 DTEND:20100412T080000 SUMMARY: ski day 27 x-country classic around meadow 40 min, drove up in morning with Jon & Rich through a tough winter-style storm, enjoyed the classic x, 5 pm with steady snow fall, so pretty!
UID:533-259726 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100413T080000 DTEND:20100413T080000 SUMMARY:
ski day 28 - downhill 8 runs with Rich, blue skies, gorgeous fun skiing.
30 min skate ski around the meadow
UID:533-259720 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100414T080000 DTEND:20100414T080000 SUMMARY: ski day 29 - downhill 3 runs, x-country classic around the meadow with Rich in the afternoon, very nice, he did well!
ski day 30 - skate ski the meadow in 25 min, sunny, 8:30 am, very nice, gorgeous way to end the season
UID:533-259721 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100416T080000 DTEND:20100416T080000 SUMMARY:
bike 3:45 spin time, ADL, mod pace 'cept on the big ADL climbs I took it steady and hard, the 2nd half o these I was alwasy in 2nd gear to simulate steep hills. It toasted my legs some but by the end I was still going strong and I wasn't too wiped out in the afternoon.
trip to Galt for babyshower & house hunting
UID:533-259725 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100418T080000 DTEND:20100418T080000 SUMMARY: run 27 min lovers lane moderate
bike 1:25 Dutcher Creek loop, moderate, felt good, legs still a little loaded from Fri!
2 hours yard work at G-ville house
UID:533-259723 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100420T080000 DTEND:20100420T080000 SUMMARY: OFF
OFF
stretch 20 min
UID:533-259737 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100422T080000 DTEND:20100422T080000 SUMMARY: bike 25 min to/from city planning dept
run 1:02 Crissy, took it moderate to slow; was pretty tired in 2nd half, both upper groin muscles started aching. Only reason I can think was stretching last night but I thought it was a typical routine.
fly to Pomona to attend Ian's thesis
Guys arrive
UID:533-259748 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100424T080000 DTEND:20100424T080000 SUMMARY: Skaggs Creek Ride - leave dam at 8:10, finished about about 5:30
103 mile ride but I and 4 guys did 93 miles due to work helping Brandon ('Getaway Adventures') get his van out of ditch. So we rode with him in Sag van for 10 miles to catch up.
Good day ride. I felt pretty good and ride pretty easy through first 4 big climbs, then our sag ride skipped the 5th ride. I tired out 3/4 through day, 10 mile after Guerneville after a long lead pull.
I think I tired out because my longest training ride was 4 hours. A training ride of 6 hours would have been a good idea. but my legs were well trained for all the hill climbing.
The route has 5 big climbs: 1st (longest?) to the dam, then 2nd to the crest before descent to Gualala river valley, then 3rd climb is from 'Haupt creek' bridge (heart break bridge) up to left turn on Tin Barn, (this is toughtest, ~2 mile, 12% grade), then 4th climb is medium on Tin Barn, then 5th is after the descent to Hauser Creek bridge and climb up from it to Plantation.
UID:533-259747 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100425T080000 DTEND:20100425T080000 SUMMARY:Vineman Loop -we left at 9:20 and got back at 2:40... warm day 80-85 no winds, I rode with the fast leader pack. Stopped at Starbucks in Windsor for 30 min then for an hour at Dry Creek general store
I felt pretty good considering yesterday's ride.
UID:533-259750 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100426T080000 DTEND:20100426T080000 SUMMARY:
bike 3:00, ~38 miles, 4k climbing; plan was to park in Monte Rio, do the exact Grand Fondo route Cazadero, Kings Ridge, Hauser bridge rd, Meyers grade road, down towards Bodega bay, left on Coleman valley, back down past Meeker to Monte Rio.
Chris and I forgot our bike shoes so we had to drive home and come back, so we rolled at 11:20 am, Dennis picked us up at on Meysers past Fort Ross school. We climbed almost 4k. That King Ridge is great but does have tough climbing...
UID:533-259751 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100427T080000 DTEND:20100427T080000 SUMMARY: OFF - rain day
UID:533-259754 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100428T080000 DTEND:20100428T080000 SUMMARY:
OFF
Guys fly home
UID:533-259753 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100429T080000 DTEND:20100429T080000 SUMMARY: run 26 min Lovers lane, hard, for first 10 min really felt loaded quads from bike climbing
bike 2:30? Lindo Tiburon loop, legs still tired from Camp Carr, but very enjoyable
OFF
walk dogs 30 min then
run 17 min Mtn lake, felt good
bike 1:45 to Camino Alto & back with Lindo, very nice ride, legs felt real strong
run 27 min Lover lane, felt real good
bike 1:20 ~Alcatraz loop in SF with Jeff Block, mod pace, felt real good
run 26 min Lovers lane, felt great.
OFF
stretch 30 min
UID:533-259743 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100508T080000 DTEND:20100508T080000 SUMMARY: bike 3:00 (2:45 wheel spin), Dutcher Creek loop with Ann Friedlander then I split off and did front of Geyser peak. It was hard - my blue serrota has hard gearing for steep climbing... this peak is definitely a good workout for the Skaggs Springs route. Overall felt pretty good and enjoyed the riding.
UID:533-259742 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100509T080000 DTEND:20100509T080000 SUMMARY:
OFF
stretch 20 min
UID:533-259794 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100510T080000 DTEND:20100510T080000 SUMMARY: run 60 min, Crissy loop, slow and easy; upper quads tired from bike climb on Fri
OFF - brisk walk 20 min
run 55 min Crissy loop, hard, strong
OFF watch Gabe / Wash high play for SF championship
bike 55 min - SF loop, very nice
swim 5 min Double Tree hotel Claremont, mostly vigorous treading water
run 20 min Claremont, hard morning run the day of Ian's graduation, to/from the graduation site
lots of carry of Ian's stuff to the car!
swim 10 min Double Tree hotel Claremont, nice, felt good
bike 51 min - SF loop, quite hard, strong
UID:533-259848 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100519T080000 DTEND:20100519T080000 SUMMARY:
run 57 min, Crissy loop, moderate pace
UID:533-259842 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100520T080000 DTEND:20100520T080000 SUMMARY:
OFF
UID:533-259841 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100521T080000 DTEND:20100521T080000 SUMMARY:
OFF
bike 2:40 Tiburon loop, mod-hard to hard, felt good, legs toasted by 4/5, did lots of higher gear work on hills
walk 35 min dogs to Mtn Lake
run 27 min Lovers lane, felt real good
stretch 25 min
UID:533-259836 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100524T080000 DTEND:20100524T080000 SUMMARY: bike 56 min - SF loop, easy, nice
swim 14 min 13 laps at JCC, very nice.
UID:533-259840 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100526T080000 DTEND:20100526T080000 SUMMARY:
run 57 min Crissy loop, mod hard, good
OFF
bike 1:30 up from Camp Meeter - tried Coleman Valley road to Willow Creek but maybe 5 miles down WC it was closed - turned to dirt road and a gate. a hiker told me it's preserved lands they're turning into a state park sometime (see landpaths.org), and does in deed go all way down to Jenner but one probably needs a mountain bike. I would like to explore this, the valley towards the ocean looked really beautiful.
UID:533-259851 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100529T080000 DTEND:20100529T080000 SUMMARY:
bike 1:45 Camp Meeter up Morelli road on ridge to East, then Harrison Grade down to Green Hill road, across 116 to Vine Hill, then back into Graton where I found a West County Regional trail bike trail that runs Santa Rosa to Sebastobol to Forestville.
I rode home on Occiental road then hoped to paralle rd on south 'Cherry Hill' which rejoined Occidental - this road was nice but pretty hilly.
A very nice ride where I was relaxed and exploratory.
UID:533-259852 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100530T080000 DTEND:20100530T080000 SUMMARY:
walk 60 min, to/from Occidental on the Occidental-Camp Meeker old road with Bette, Jennifer, Andrea, Terry...
bike 5:00 Camp Meeker to SF! Left at 10 am and arrived 3:10. About 5 hour wheel roll time after 10 min break in Nicasio. ~65 and high clouds for first 2 hours then more and more sun and warmth. Very nice day.
2:10 to top of hill south of Chileno valley, 2:50 to Nicasio, 2:10 from Nicasio. Not an easy course, at least 7 good climbs. Pace was easy to moderate, legs were loaded by 2:30 but I got a 2nd wind after Nicasio 10 min break. I really enjoyed the ride.
2 water bottles was enuf to get me from St. Dorothys to Nicasio store.
UID:533-259864 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100601T080000 DTEND:20100601T080000 SUMMARY: swim 15 min at JCC, very nice. 9 min breast then continuous crawl.
UID:533-259863 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100602T080000 DTEND:20100602T080000 SUMMARY:
OFF
run 25 min Lovers Lane
OFF
drive Ben & Louise & Evan around Mountain View / Cupertino for apartments
UID:533-259870 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100605T080000 DTEND:20100605T080000 SUMMARY: walk 45 min dogs to radio tower
run 55 min Crissy loop, mod hard, leg quad tired as if still from 5/31 bike
walk 45 min dogs radio tower
UID:533-259868 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100607T080000 DTEND:20100607T080000 SUMMARY:
bike ~52 min, SF loop, hard, felt great
bike ~52 min, SF loop, mod hard, felt good, legs a bit tired from yesterday
OFF - day with Google lawyers
OFF
run 45 min run to/from Ben Kaplan's office, very hilly
bike ~50... 10 min to/from church, then 40 min to/from Dolphin club
swim 16 min Dolphin club- first of the year! Good hot 80F day.
bike 1:28 to Rodeo beach bunker hill & back. Nice ride, but legs feel like they've lost a lot of hill climbing since Camp Carr!
Another 10 min bike to/from church.
swim 16 min Dolphin club (Rose & friends on beach).
yard work: ~2.5 hours weed whacking in G-ville, good arm & upper back
OFF
run 55 min Crissy, mod hard, legs felt good
OFF
weights 12 min at JCC with Ian
swim 20 min at JCC, mod hard, starting to get good at swimming again
yard work: 45min weed whacking
bike 3:06 G-ville house to end of Rockpile road and back. Perfect ~80F day, lots of tough climbing but I did fine, really enjoyed it.
UID:533-259806 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100621T080000 DTEND:20100621T080000 SUMMARY:
weights 45 min at JCC with Ian, then 5 min elliptical, 5 min stretch, very nice
run 25 min Lovers lane, mod hard, legs felt good
weights 25 min hard at JCC with Ian
swim 15 min at JCC, mod hard
OFF
run ~57 min Crissy loop, mod hard, legs tired! (from weights?)
UID:533-259811 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100626T080000 DTEND:20100626T080000 SUMMARY:
yard work: 1 hr weed whacking
bike 1:31 G-ville house to end North bridge of Cloverdale, 6:15 pm eve ride on hot day, nice time to ride, very con brio & hard, really enjoyed it
yard work: ~4 hours cleaning/finishing floors, finish weed whacking, very very exhausted at end!
run ~57 min Crissy loop, mod hard, legs better
run 58 min Crissy loop, easy, wow, 3 Crissy's in 5 days!
weights 45 min at JCC with Ian (35 weight, 10 on elliptical); starting to do heavier settings, went well
UID:533-259796 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100701T080000 DTEND:20100701T080000 SUMMARY:
swim 24 min at Dolphin, first 9 w/ Rose slow (she had wheezing probs) then bouies ; vy good
weights 45 min at JCC with Ian (40 weight, 5 on elliptical); went really well
UID:533-259799 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100703T080000 DTEND:20100703T080000 SUMMARY:
bike 4:00 ADL Alpine Dam Loop, sunny 70F in SF, gorgeous ride, mod pace, felt pretty good the whole time... still in the game!
off - walk dogs ~1.5 mile to/from Library
off - drive SF to PV
run 1:16 PV, to Malaga Cove & back, started slow, warmed up, great run
off - busy in PV with Mom & Dad & KAS work
walk 2 miles w/ Mom & Dad
run 1:15 PV, to Malaga Cove & back, felt very good.
UID:533-259826 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100709T080000 DTEND:20100709T080000 SUMMARY:
off - drive PV to SF
run 14 min, to/from JCC
weights 40 min at JCC - didn't lose much in week off
UID:533-259824 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100711T080000 DTEND:20100711T080000 SUMMARY:
run 28 min Lovers Lane - slow, legs tired from yesterday's weight lifting
UID:533-259827 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100712T080000 DTEND:20100712T080000 SUMMARY:
off - drive to G-ville, get settled, Dennis had already ridden
bike 3:03 wheels, (3:06 tot) Vineman loop with Dennis, nice 72F day, 12-3, generally fast pace, felt quite good, we cut off a few miles in Windsor by going left after graveyard, and we parked in G-ville which was a treat.
UID:533-259831 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100714T080000 DTEND:20100714T080000 SUMMARY:
bike 1:55 climb front of Geyser Peak by myself (had to cancel ride with Dennis because lawyer called re. possible Ann Monrad settlement)
off - drive Geyserville to SF; found bikes stolen in SF garage!
bike 1:10 couple Presidio loops testing bikes at City Cycle, bought Cervelo R3!
walk 7 miles, La Purissima, George, Andrew & Vic, very nice, vigorous loop climb
walk dogs 2 mile
weights 45 min at JCC
off
run 1:00 Crissy loop, legs felt well knit & strong from weights, good
run 1:08 GG park to/from Beach Chalent, slow 36 min out, mod strong 32 back, overall good run
weights 60 min at JCC (50 weight & core, 10 stair) all hard level
run 56 min Crissy loop,vy good
off?
bike 50 min the city loop plus down Arguello at beginning, felt super good, super easy
UID:533-259718 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100726T080000 DTEND:20100726T080000 SUMMARY:
off
bike 3:50 Vineman loop medium then slow with Gary & Dennis, very nice
bike 3:00 reverse Vineman slow with Gary & Dennis, shortcut home from Windsor starbucks up Old Redwood Hwy and Chiquita
weights 50 min at JCC (50 weight & core) all hard level
bike 20 min at City Cycle while picking up new Cervelo R3 bike
run 57 min Crissy field
walk 40 min dogs Mtn lake park
off work
off work
bike 2 24 miles, 1:50 Marin headlands on my new Cervelo R3 bike, love it, Garmin does wonderful job of data on website... total climbing maybe 1500', hard to tell cuz I left the garmin on and it kept doing spurious work in basement!
run 1:10 36 min to Beach chalet, 34 min back, good stride & strong last 1/3
UID:533-259611 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100805T080000 DTEND:20100805T080000 SUMMARY:
bike 30 min - to / from Ben Kaplans on clunker
run 57 min Crissy field - legs tired, slow & steady
weights 50 min at JCC (50 weight & core) all vy hard level
walk 40 min dogs Mtn lake park
UID:533-259605 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100809T080000 DTEND:20100809T080000 SUMMARY:
bike 2:46 (2:50) 41.7 miles, 1800' el gain on my new Cervelo R3 bike. Tiburon loop. Mod effort. Loved the sunshine once I got down to Sausalito. Tib loop is longer than I thought!
off for deposition with BEK
bike 35 min, to/from downtown for US Trust & Dr. Yonemura appointments, rode hard, legs a bit tired
bike 56 min, SF loop, easy - with garmin: 12.75 mile, 1000' climb,
run 1:10 GG Park, mod out, strong back, used garmin
bike Rockpile 3:10 44.9 miles 3800' climb Rockpile proper has lots of 10% grades, some 12%; Vineyard club hill hits 15% for most of its steep part!
My home is 529', bottom of VC hill 300', 436' top of Canyon Creek hill (260' in G-ville), the Dam parking lot is 280', top of turnaround is 2056' at 22.7mile
I felt pretty good on this ride, did better than I was expecting. Weight lifting on hips paid off, strong on the up lift cycle.
UID:533-259621 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100815T080000 DTEND:20100815T080000 SUMMARY: bike Dutcher Creek loop, 23 miles, 1:24, 1152' climb, legs were toasted from yesterday's climb (not surprisingly) but I road fast & high cadence.
UID:533-259634 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100816T080000 DTEND:20100816T080000 SUMMARY:
off
bike 53min 1056' climb - city loop, moderate, could still feel tiredness in legs from Sat
weights 60 min at JCC (50 weight & core then 10 min elliptical) all vy hard level. Though 12 days since last session I was able to lift at the same level.
UID:533-259635 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100819T080000 DTEND:20100819T080000 SUMMARY:
run 57 min Crissy field - legs tired, slow & steady
off work
walk 40 min dogs Mtn lake park
run ~1:10 8 miles GG Park to Beach Chalet
bike 2:52 (2:56 total so few breaks) 45 miles to Rachel's in Inverness, 2034', went pretty fast much of hte time. Gorgeous sunny day!
off
bike 1:31 (1:34) 19 miles, 1739', GG bridge, climbed to saddle twice from bridge and twice back up from far side. Felt easy.
off - take Rose to Oxbow!
run ~55 min Crissy field - hard & strong
bike 1:24 (1:26) 18.6 mi, 1978' Headlands, similar to 8/24,GG bridge, climbed to saddle twice from bridge and twice back up from far side. Worked quite hard and fast.
move Ian
UID:533-259625 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100829T080000 DTEND:20100829T080000 SUMMARY:move Ian
UID:533-259626 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100830T080000 DTEND:20100830T080000 SUMMARY: bike 1:54 (1:54) 22.4 mi, 2365' Headlands, 3.5x, up from bridge to saddle, then 3x all way down to sea level under bridge and back up to saddle. Steady effort. Very good workout.
run ~1:15 8 miles, GG park, legs very tired from yesterday, steady slowish pace,
bike 1:29 (1:30) SF Loop and back, 20.8 miles, 1814' climb. Legs still very tired from Mon & Tues... did this at mod steady pace...
off needed rest, busy with work & BEK
weights 50 min at JCC (40 weight & core then 10 min elliptical) - surprisingly still good at it after 16 day break, took it at about 90% level of previous couple so I don't burn myself for some hard riding in g-ville
UID:533-259601 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100904T080000 DTEND:20100904T080000 SUMMARY:
bike 1:29 (1:30) SF Loop and back, 20.45 miles, 1929' climb. Legs felt great, like I was coming off a taper, hungry for more.... did this at mod steady pace so I can hit it hard once or twice in G-ville. The whole block of 45th ave below Vic & Stacy's is amazing very even 16%.... wow...
walk 30 min G-ville walk dogs around lake
UID:533-259575 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100906T080000 DTEND:20100906T080000 SUMMARY:
bike Rockpile 3:07 (3:10) 44.8 miles 3684' climb. Mod hard & fast pace, felt strong and good for whole climb, on way home legs were a bit toasty. Hot day (forecast to be 94 in G-ville, rode 9:30-12:30, avg temp 83F. 5 salt pills.
off drive home from G-ville, work
run ~30 min, Lovers Lane, easy
bike 1:50 (1:50) 22.9 mi, 2369' Headlands, 3.5x, up from bridge to saddle, then 3x all way down to sea level under bridge and back up to saddle. Steady effort. Very good workout. Felt pretty easy, I did not push it and so I was still in good shape at end.
bike 55 (56min) 12.52 mi, 1020' SF loop but including climb from Crissy field to bridge. Legs were tired from yesterday, I took it easy.
bike ADL - 3:50 (4:00) 54.3 mi 4147' climb, was under gun to get home in 4 hours exact for George play & dinner with book group at Fish & Farm. So went pretty fast first 1.5 hours (El Camino Alto etc.), climbed fine for most all the ADL climbing but by last of the 7 sisters my legs were really toasty. But overall a strong, fast-feeling ride.
UID:533-259579 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100913T080000 DTEND:20100913T080000 SUMMARY:
off - fly to Seattle
off - drive to Tswwassen then Swartz Harbor then Salt Sping Island
run ~ 30 min, hard, Salt Spring Island, felt real good & strong
run ~ 22 min, hard, Salt Spring Island
run ~ 22 min,hard from Salsbury house in Capitol Hill Seatttle
walk 90 min Ken, Trudy, Andi, Bo & Malt (weimeraner dogs)
run ~ 20 min,
weights 20 min at Woodmark gym (Kirkland WA)
run ~ 14min, mod, in Capitol hill area, through Volunteer park
bike 1:50 (1:50) 22.4 mi, 2388' Headlands, 3.5x, up from bridge to saddle, then 3x all way down to sea level under bridge and back up to saddle. Moderate effort. Good workout. I did not push it and so I was still in good shape at end. I want to save myself for big ride with Dave Weir in 2 days.
bike ~46 min SF 1-way Loop mod pace... 10.9 miles
bike ~3:45 (4:00) ride with Dave Weir. Computer wasn't reset from yesterday, so the 2 rides together were 64 mile & 5627', so call today 53 mi and 4600'. Felt really good.
Nice route: from La Canada & 92, up Old La Honda, down to La Honda, Pescadero, up Alpine back to ridge, down Page Mill, North on Atascadero, Portola etc. Good water fountain just N. of part at top of Page Mill, another water fountain at Robert's market corner in Portola.
UID:533-259583 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100924T080000 DTEND:20100924T080000 SUMMARY:
run 59 min Crissy loop, easy pace
UID:533-259595 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100925T080000 DTEND:20100925T080000 SUMMARY:
walk 40 min dogs & Andi to Mtn Lake park
bike 30 min light commuter cycling to/from church & to/from Ian's apartment
bike 6:35 (7:06) 98.5 miles, 4659' Nicasio-Marshall Wall & back through Samuel P Taylor. Great ride. Heat wave up to 90's inland. Left SF at 9:45 and got back home at ~5:50, so that's basically 7 hours. Road constantly except for 10 min break at Nicasio store & 10 min at Marshall store and water fountain refills.
Was careful to be moderate pace and no burning of matches in first half.
Distances: 20 mi to Fairfax, 29 to Nicasio (1:56), ~51 to Marshall (~3.5 hrs)
No back pain the whole time, which was a surprise since had slight back pain with Dave Weir last Thurs. Kind of got a 2nd wind on way home from Marshall.
Most gorgeous stretches: riding the E-West valley towards Marshall, except for a hill at E end and the Wall at the W end, it's a gorgeous ride with very very slight down so you are swooping.
Riding S on Hwy 1 from Marshall, it was brand new pavement the whole 9 miles till 1 mile before Pt. Reyes Stn, gorgeous sunny sparkly Tomales Bay
View from top of Wall to North, West & South of Tomales Bay, really gorgeous, a pretty great descent.
Climbs:Camino Alto ~300'
Whites Hill ~ 500'
The Wall ~500' but steeper
East on Whites Hill - also 500" but across 15 miles
UID:533-259596 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100928T080000 DTEND:20100928T080000 SUMMARY:
off - rest day after my 100 miler!
bike 1:28 (1:34) SF Loop and back, 19.97 miles, 1788' climb. Legs felt a bit tired from Mon 100 miler but I was pleasantly surprised at how good I felt - eager and strong to ride and climb.
UID:533-259600 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20100930T080000 DTEND:20100930T080000 SUMMARY:
off - rest day - focus on work
run 15 min, to/from JCC for weight workout
weights 30 min at JCC - felt good, light on legs to save them for biking, hard on rest
UID:533-259598 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20101002T080000 DTEND:20101002T080000 SUMMARY:
bike 2:55 (2:57) Geyser Peak loop, 43 miles, but from Cloverdale instead of from G-ville home. Parked at Ray's market at 1st Cloverdale exit, worked really well as starting & ending location, since I was climbing within 20 min and with fresh water bottles and I liked having about an hour ride from Gyser Peak descent to get back to car - I could work hard.
I felt really fresh & strong. Rode fast and crisp. Climbed the wall at top of GP in ~13 min, it was 10-12-14% the whole way. LT was my limiter - legs were strong whole stretch.
20 min to start of climb, 1:17 to top of slow GP climb and beginning of the wall, about 1:40 to descent of highest peak.
Total climb is from 300' to height of 2600', interesting that before the wall you climb to 1600', bottom of long gradual climb is 900', (up from 300')...
avg temp of 75F, high overcast, perfect riding weather except no breeze, could have used a little. 2 water bottles were enough to get me to Grange for a refill for the ride back to Cloverdale.
UID:533-259592 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20101003T080000 DTEND:20101003T080000 SUMMARY:
off - rest day - VC bod meeting at my house
run 15 min, to/from JCC for weight workout
weights 30 min at JCC - good & hard
10 min on elliptical
UID:533-259585 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20101005T080000 DTEND:20101005T080000 SUMMARY:
bike ~50 min easy & slow loop in SF, just to rest up legs & spin them, enjoyable
run ~60 min, easy Crissy loop, legs tired (from Sat bike? from Mon weights?)
off - rest day - focus on work
bike 9 mi, 548', 47 min, tour of Crissy field, bridge, fort point, Presidio at very easy pace with the guys to test bikes and warm legs up.
bike 7:02 (8:55) 7753' 102mi; crossed starting line at 8:17 am, crossed finish at 5:12 pm. Perfect weather, low 50, high 85 in Santa Rosa, sunny, no wind till top of Coleman.
Great ride. I think I really nailed the training for this, all my hill work and then doing a century 12 days ago and then Geyser Peak was the perfect tune up ride last Sat.
If I rode my pace, minimized stops and was further forward in crowded start, I could go 8:05 to 3:45 or so. Would make for relaxed finish rest!
Rode with Dennis M, Nick Rogne & Dennis K. DM go separate from us early on, rode the day with DK. Nick and I had to wait for him for 1-5 min at top of number of climbs. But DK kept at it.
Morning schedule: we got up at 4, started driving at 5:08 am and pulled in exactly 6:08 am to the coffee shop parking lot (corner of Stony Point rd. 1 long block S of race park. This was ideal location again for coffee shop, bathroom, and the starting line was right in front of us, so we waited in car until 8 am start and then joined the mass and shuffled forward to the starting line for 17 min. (next year could start further forward...)
Directions: N 101, W on 12, first exit N on Stony Point. Picking up packets about 6:30 am worked just fine, no bad crowds, good help.
Looks like might be a fun expo to attend on Fri some time. Next year leave sweat bag at check at registration for showers right after ride? Could put bick into their bike valet.
All I carried with me were: baggie with paper towels, id card, cash, car key; sun screen, salt pills; 3 cliff bloks tubes and a gel as emergency. Only used 1 of these. 1 whole wheat PBJ got me through first 2 hours then I used the great rest stop food.
Very chilly 52F start, arm warmers & vest were not quite enuf... maybe next year do Nick's style of tshirt and jersey, not vest. You can then zip jersey open.
Elapsed time was much longer because about mile 10 Nick stopped & helped 14 yr old boy who had just crashed, we spent ~30 min there. Then we had about XX lunch break. Otherwise our rest stops were relaxed but not super fast.
UID:533-259589 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20101010T080000 DTEND:20101010T080000 SUMMARY:
off - rest day
off - rest day
run ~1:14 8 miles, GG park to chalet & back. Legs felt ok, bit tired. Easy first half, strong run last 1/3...
off - rest day (visit Pete Labosky & Greg in Palo Alto)
bike 47 min, 10.4 miles, ~900', easy SF loop, felt great
UID:533-259690 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20101015T080000 DTEND:20101015T080000 SUMMARY:
bike 1:32 (1:37) 21.3 miles, 1939'. Wonderful riding right west of Napa on afternoon I was picking Rose up from Oxbow.
Parked at corner of Redwood Rd & Browns Valley Rd. (take Trancas/Redwood Rd exit going N. on 29 in Napa, head west). About 15 min into a slight climb I took leg off on Redwood Rd. from Mt. Veeder Rd. Went pass Hess up to dead end, a climb of 400' to 1000'. Nice climb, kind of like Old Page Mill but not as steep. Then I came down and went up Mt Veeder, very good climbing, pretty steep towards end. The Mt. Veeder climb was 400' at junction to Hess up to 1400'. Great views from there. Looked like that might have been the crest where it then goes down to Dry Creek Valley road.
Next time a nice loop would be to come back on Dry Creek Rd. which looks like a Silverado trail like road.
Riding at 3 & 4 pm was nice since sun was in West so I was in shade most of time on a warm 85F day.
Another good ride would be off Old Sonoma rd. the Congress Valley rd area looked very nice, some dead end roads there too, Old Sonoma would be safe to ride on. Looks easy to get from Redwood rd. down/back to Old sonoma rd.
UID:533-259689 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20101016T080000 DTEND:20101016T080000 SUMMARY: off
walk 30 min dogs to Mtn Lake
run 15 min, to/from JCC for weight workout
weights 45 min at JCC - very hard on weights and then 10 on elliptical
UID:533-259693 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20101018T080000 DTEND:20101018T080000 SUMMARY:
off - fly to PV
off - rain stopped me from running
run 40 min, to/from cut in P.V. - after 2 days rain finally a sunny break, almost too hot & little humid, slow & steady
run 1:15 min, to/from JCC for weight workout
off - fly to SF from PV
walk 35 min dogs to Mtn Lake
weights 55 min (40 min weight, 15 on elliptical) - hard workout
bike 43 min, 11 miles, ~800', hard fast SF loop, felt great
UID:533-259682 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20101026T080000 DTEND:20101026T080000 SUMMARY:
bike 1:14 min, 16 miles, ~1700', double back SF loop, took it mod, legs tired
UID:533-259683 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20101027T080000 DTEND:20101027T080000 SUMMARY:
walk 15 min from JCC bus stop
run 15 min, to/from JCC for weight workout
weights 30 min at JCC - mod hard on weights
UID:533-259686 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20101028T080000 DTEND:20101028T080000 SUMMARY:
off - Dupuytrens left pinky injected yesterday, will be broken today
off - let my Dupuytrens hand heal
run 40 min vigorous & hard - to Fillmore & past to Lafayette park & back. Felt real good, legs hungry to run. Hand did not bother me.
run 30 min, to/from Fillmore.
run 1:01 Crissy loop, easy, legs tired from 3rd day running
bike 45 min, 11 miles, ~800', hard fast SF loop, felt great
UID:533-259710 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20101103T080000 DTEND:20101103T080000 SUMMARY:
off - walk dogs 20 min; see Dr. Daphne Miller this day
bike 1:23 2.5x up Headlands hills, 18 miles, 1800' climb; took it moderate. Felt really good, really easy.
UID:533-259712 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20101105T080000 DTEND:20101105T080000 SUMMARY:
walk dogs 25 min around G-ville lake, vigorous misc work almost another hour
UID:533-259713 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20101106T080000 DTEND:20101106T080000 SUMMARY:
bike ~1:20 Dutcher Creek loop in G-ville, hard & fast on steel Serrota, nice ride!
UID:533-259716 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20101107T080000 DTEND:20101107T080000 SUMMARY:
run 30 min Fillmore, easy, legs tired from biking??
run ~1:18 GG park to Cliff house, lands end, sac street. Legs tired most all way. Slow & steady. Gorgeous cool vy windy sunny day. Right leg crampy on outer thigh for next 2 days, some sorness in knee and lower leg... a nerve issue?
swim 20 min at JCC, felt suprisingly good and strong; delightful!
bike 47 min, SF loop, 11 miles, 800', easy, helped the legs get better from right leg crampy from Mon long run
UID:533-259707 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20101111T080000 DTEND:20101111T080000 SUMMARY:
off - drive to G-ville
bike 2:43 ~38 miles, 2950' climb, Pine Flat out and back (PFOB). Wonderful! steady 5-10% grade, good pavement, very quiet, towards top spectacular views including close up of top of Mt St. Helena, then the pine flats is a fun valley to ride in.
Due to late in day I turned around in middle of Pine flats so I had gone ~9 of the 12 mile road.
30 min to Jim town turn, then 1:05 to middle of valley, about 30 to descent again.
UID:533-259700 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20101113T080000 DTEND:20101113T080000 SUMMARY:
off
walk dogs 30 min Mt. Lake
upper right tooth hurting a lot this weekend, root canal coming?
UID:533-259702 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20101115T080000 DTEND:20101115T080000 SUMMARY:
run ~40 min, to/from Dr. Bickel, felt real good
off
run ~58 min Crissy loop, felt good, did hard LT on crissy flats
bike 53 min, SF loop + 1more up China Beach, 13 miles, 1264', very hard
off - got start of root canal by Dr. Stanninec... some walking to/from Laurel village & walgreens... really hurt afterwards!
run 62 min Crissy, easy-mod
bike ~53 min, SF loop + 1more up China Beach, same as 10/18, little more moderate
weights 35 min at JCC; 25 min weights + 10 min on elliptical; mod hard on weights, surprisingly good for 1 month off...
walk 30 min home from De Young Impressionist exhibit, very brisk; morning to/from Laurel village with dogs
swim 20 min at JCC, enjoyed it, even did backstroke which was a delight
soccer 1 hr. on Rich's lawn, very good workout; gaspy on sprints, but legs held up ok just a bit sore
run 15 min easy in east galt from Comfort inn; legs stiff from soccer
Whiffle ball in afternoon - fun!
UID:533-259658 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20101127T080000 DTEND:20101127T080000 SUMMARY: weights 50 min at JCC; 35 min weights + 15 min on elliptical; vy hard, good
walk 30 min dogs Mtn Lake
bike 1:57 min, Hawkhill 4x moderate pace, legs could feel it the last 3 times, but overall went real good. 23 miles, 2933' climbing. The new roads are finally finished and I love them (Conkelman and McCollough down to right from new traffic circle).
Top of Hawk Hill = 800', bottom of McCollough is 200'. Easy to do the math on the 600' climb. Some day I'll do 8 * 600' = 4800 or over 5000' for the ride from here. If 4x is 2 hour ride, then 8x would be 3 hr.
UID:533-259650 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20101130T080000 DTEND:20101130T080000 SUMMARY: off - finish root canal by Dr. Stanninec
run 30 min mod, Lovers Lane
run 30 min mod, to/from hardware store twice to get stuff for Javier on lamppost
weights 37 min at JCC; 22 min weights + 15 min on elliptical; mod hard on weights,
run 15 min mod to/from JCC
off - lots of vigorous organizing and project work
off - lots of vigorous organizing and project work
run 1:25 reverse Lands end gg park loop; mod; generally good, better views in this direction!
off - drive to Kirkwood (trapped 2 hrs by Apple tech support call, then 2 more hours by jack-knived propane big rig)
FIRST DAY OF SKIING!
Ski Day 1 - 6 runs (5 on 6), felt really good, must be in better shape thanks to weight lifting or something...
X-country - did whole meadow, ~45 min, again, felt surprisingly good
Ski Day 2 - 3 runs, heavy wet snow from rain so stopped quickly, legs a bit tired
X-country - did 1/2 meadow, very tired... so this was plenty
weights 55 min at JCC; 33 min weights + 22 min on elliptical; hard on weights
walk 50 min dogs Mtn Lake
bike ~1:20 min (timer not on), 16 miles, ~1700', double back SF loop, took it mod, pretty good for first ride in 13 days...
UID:533-259670 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20101213T080000 DTEND:20101213T080000 SUMMARY:
run 40 min run to/from Dr. Bickel's office Calif/Van Ness
off -
run 58 min Crissy loop, good mod run
bike 1:30 min, 23 miles, Dutcher Creek loop in G-ville, mod hard, good
off - drive to Sonoma & Napa for Oxbow
off - Oxbow final projects with Rose!
run 28 min fillmore, mod hard, good
run 28 min inner Richmond & Presidio ramble (golf course), mod hard, good
bike 58 min, 13 mi, 1250' climb, SF loop w/ 2nd climb from China Beach, easy & nice
UID:533-259661 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20101222T080000 DTEND:20101222T080000 SUMMARY:
off - busy shopping & wrapping
run 58 min Crissy loop, mod hard, good
bike ~50 min, SF loop
UID:533-259667 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20101225T080000 DTEND:20101225T080000 SUMMARY:
walk 40 min dogs Mtn Lake
bike 11 min spin cycle, liked it!
weights 25 min at JCC; mostly 1 rep on weights;
run 13 min to/from JCC
Ski Day 3 - 7 runs on 6 in light sow; kept feeling better as I skiied more.
X-country - 40 min round meadow - I felt better the more I did.
UID:533-259871 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20101229T080000 DTEND:20101229T080000 SUMMARY:
Ski Day 4 - 9 runs on 6 after a 2' storm, good (slightly heavy) powder, really great skiing, felt in good form!
UID:533-259872 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20101230T080000 DTEND:20101230T080000 SUMMARY:
Ski Day 5 - 8 runs on 6 - blue bird day, nice!
X-country - 1:10, about 1.9 x Meadow loop (2nd time on inner), felt surprisingly good!
UID:533-260076 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20101231T080000 DTEND:20101231T080000 SUMMARY:
Ski Day 6 - 7 runs on 6 after a 2' storm, good (slightly heavy) powder, really great skiing, felt in good form!
UID:533-260075 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110101T080000 DTEND:20110101T080000 SUMMARY:
walk 40 min dogs Mtn Lake
bike 26 min spin cycle, pretty hard, good workout
weights 34 min at JCC; hard, hammered on x-country upper body moves
Ski Day 7 X-Country - 1:35 - down meadow to XC center, then 2x Jobe's jaunt (~9 min each), then High trail & high trail extension. Fun to do hills again, started coming back. Very hard fast workout... really tuckered at end. Got very chilly coming back the meadow at 4 pm, in shade, head wind, was underdressed...
Ski Day 8 - 4 runs down chair 6, gorgeous blue sky 30F day
X-Country - 1 hr lesson Debbie from X-Country, took me back to basics, I was very uncoordinated
X-Country - 15 min Skate ski - condo to warm hut and back, fun.
Ski Day 9 X-Country - 1:13 practice on flats & low hills down behind X-Country center. Legs, feet, body very tired, but stuck with it, seemed to loosen up and get better by end.
X-Country - 37 min classic around meadow, starting to get the hang of the new form!
UID:533-260080 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110106T080000 DTEND:20110106T080000 SUMMARY:
off -
off - take good rest from hard x-country start; cold, grey dank 40-45F days
1 hr vigorous leaf & branch cleaning at G-ville
walk 40 min dogs Mtn Lake
run 60 min mod, Crissy, felt pretty good for a long time since last run...
Ski Day 10 X-Country - 1:30 - lesson w/ Debbie for 60 min, then Caples Lake - Beaver run loop;
Ski Day 11 X-Country - 1:10 - 2x Meadow loop, concentrate on form, vy good workout, shifting weight all to one ski uses new muscles
Ski Day 12 X-Country - 3:00 - from X-Country ski center up Agony & up Outpost to Sierra Vista then back down. About 3x 5 min breaks, so about 2:45 ski time. Steady moderate pace. Did quite well. Trails had drift powder which was nice at times, tricky at others.
off - take good rest from hard x-country start; cold, grey dank 40-45F days
bike 45 min SF Loop 1x - 10.7 miles, 800' climb; fun!
bike 51 min SF Loop 1x - 11.1 miles, 800' climb; legs tired from yesterday; the bike training cycle begins!
walk 36 min dogs Mtn Lake
run 29 min easy Lovers Lane, legs & body felt very tired, so took it easy
bike 1:25 16.7 miles, 1700', Hawk Hill x2, nice start to season, felt pretty good on the ride and climbs, was pretty steady and vigorous on climbs.
Stretching: 20 min at night
run 59 min easy Crissy loop, felt mod tired
run 26 min fast Lovers Lane, felt great and fast and strong for a change
Ski Day 13 X-Country - 2:10 - from Condo to X-Country ski center up Agony & right back down Ecstasy then beaver pond then high trail loop then back meadow. Moderate pace. By end really felt my form coming together. Generally felt easy.
Slush & ice conditions with no fresh snow for long time so lots of pine debris, tricky crudy skiing, good practice.
UID:533-260094 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110121T080000 DTEND:20110121T080000 SUMMARY: Ski Day 14 X-Country - 3:15 hours total ski time. 1:15 in morning 2x meadow (first outer, which Dennis garmin measured 2.8 miles then inner which was 2.5 miles).
1:00 on High trail, extension & caples loop during Gary & Dennis lesson
1:00 2x the rambler loop from Schneider trailhead
UID:533-260097 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110122T080000 DTEND:20110122T080000 SUMMARY: Ski Day 15 X-Country - 2:00 Schneider trailhead up to Sierra Vista & back with Gary & Dennis, slow & steady, window but sunny, generally very nice... was feeling pretty tired and beat up. But after an afternoon off in the evening I'm feeling strong again and will go out again tomorrow...
Ski Day 16 X-Country - 3:20 (3:00 moving) whole mountain, from condo, inner trail, Caples lake leg, up Agony, up Outpost, out Sierra Vista. 2:05 to the tippy top part of Sierra Vista, including ~10 min of food breaks.
I was tired from 3 days of skiing but it went pretty well. Trails were 'firm' (icy) but groomed so they were smooth for hard snow plow on descents where necessary. I didn't fall once!
UID:533-260101 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110124T080000 DTEND:20110124T080000 SUMMARY: off - take good rest from hard x-country start
run 59 min mod Lovers Lane, legs & body felt very tired, so took it easy
walk 50 min dogs + Mom & Dad Mtn Lake
run 26 min hard Clay to Fillmore, felt real good
off - busy hosting Mom & Dad
bike 1:36 19.6 miles, 2500', Hawk Hill x3, easy 1st climb then quite fast and strong and hard on 2nd, mod hard on 3rd, felt surprisingly easy even tho first bike ride since Jan 17.
run 16 min dogs vy easy then 28 Clay st mod hard, vy good
UID:533-260084 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110131T080000 DTEND:20110131T080000 SUMMARY: Ski Day 17
ski 5 down w rich
1x meadow outer loop 40 min, focus on form, felt good
UID:533-260087 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110201T080000 DTEND:20110201T080000 SUMMARY: Ski Day 18 X-Country - 3:57 (3:20 moving?) whole mountain, from condo, inner trail, Caples lake leg, up Agony, up Outpost, out Sierra Vista. 2:05 to the tippy top part of Sierra Vista.
Windws 30pmh with gusts to 50pmh from NE. Very window. Temp at 30 or 35 but cold in wind!
Snow was cold dry new groomed powder. Fresh swix wax on skis made a real diff.
I enjoyed the climb to top. 11:02 --> 1:20 pm... so 1:18 to top but had ~17 break, (7 min in hut to eat, about 10 min on 3 diff phone calls).
But on way down hands (esp. left pinky) got cold and stayed cold despite putting heavier gloves + liner on. I was tired and bit hungry and hands would not warm up (till down on Caples Lake streth suddenly they felt warm).
Lesson: if hands get cold, do cut off on descent to warming hut and warm them up properly - they will almost never warm up on own in gloves. Bring mittens? Bring warmer packs?
Lesson: bring bit more food.
Lesson: backpack with water worked well, layering worked well. Hi tech tshirt, long tech shirt, red favorite bike jacket, x-country wind breaker.
UID:533-260088 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110202T080000 DTEND:20110202T080000 SUMMARY: Ski Day 19
ski 33 min inner loop, fast, pretty good form, bit tired from yesterday but good almost LT workout
ski 5 runs down w/ Rick
UID:533-260091 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110203T080000 DTEND:20110203T080000 SUMMARY: off - too busy
run 38 min (10 easy dogs, 28 lovers lane me) legs still bit tired
Ski Day 20
ski 27 min inner loop, fast, icy and fast, good form, lots of double poling
ski 10 runs with Ian & Rose - lots of fun! Our lightning strike visit
Fri night 7 pm to 11:15 pm to get there (1 gas stop)
Sat 2:45 to 6:25 for home, no stops, would have been 6:15 'cept for Caldecott tunnel
UID:533-260064 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110206T080000 DTEND:20110206T080000 SUMMARY: walk dogs 40 min
run 1:20 (first 10 to GG park on phone w/ Greg, so walk/some jog). 70F sunny day, saw the SF 1/2 marathon finishing by Beach Chalet, good run!
bike 1x SF loop, 45 min, pretty vig, felt good and fine, working on using glutes
UID:533-260038 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110208T080000 DTEND:20110208T080000 SUMMARY:
run 1:03 (to/from Dr. Y), steady, legs tired
bike sf loop + 1 extra china beach climb
strong, fast
UID:533-260036 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110210T080000 DTEND:20110210T080000 SUMMARY: run 59 min Crissy, mod hard, legs tired (crampy quads)
off
hot tub
UID:533-260040 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110212T080000 DTEND:20110212T080000 SUMMARY: bike 56 min? SF loop + 1 more China Beach climb
walk dogs 40 min Mtn Lake
run 1:26 - GG park, Cliff House, Lands End, Lake St, slow, steady, felt ok, legs a bit tired / crampy
off - pick up Gary & drive to Kirkwood
Ski Day 21
X-C ski 4:15 moving (4:45 elapsed) with Gary. From lodge up Agony up Outpot & Sierra Vista. Tacked on 'Round Up' on way down (extra 15 min) and back down ecstasy to lodge then did full Meadow. Sunny, 30's, but vy windy. But great day. We both did very well. Got big hematoma bruise on right hip from fall on icy trail. we're ready for the Birkie!
UID:533-260035 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110216T080000 DTEND:20110216T080000 SUMMARY: Ski Day 22
X-C 30 min in raging blizzard with gary 30 min 1/2 Meadow
Downhill 3 runs on 5 & 11 in blowing blizzard, ok, new powder!
X-C 60 min in still heavy snow and wind in Meadow, full loop, in 4" deep powder on trails that were groomed 4 hours before - hard work, good workout...
UID:533-260034 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110217T080000 DTEND:20110217T080000 SUMMARY: run 29 min Clay to Fillmore, mod, good after 5 hour drive home from Kirkwood w/ Gary
weights & elliptical: 53 min JCC - 23 min weights; 30 min elliptical, felt easy, too it aerobic
elliptical: 50 min JCC - 50 min elliptical, pretty vigorous at 120 rpm, 210 watts, 120 climbing to 130 heart bpm; felt easy on legs, arms a bit tired (yesterday weights). I'm in good shape!
bike 1:28 G-ville Dutcher Creek loop, mod hard, 22.x miles, felt vy good spirits afterwards!
UID:533-260030 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110221T080000 DTEND:20110221T080000 SUMMARY:
run 30 min Lovers, slow and steady, legs a wee bit tired, want to start the taper for the Birkie...
elliptical 30 min ellip
run to/from15 min
UID:533-260032 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110223T080000 DTEND:20110223T080000 SUMMARY:
run 25 min, to/from 8th & JCC; 16 min on spin bike with new shoes - worked nice!
UID:533-260031 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110224T080000 DTEND:20110224T080000 SUMMARY:
off - fly to Milwaukee - where it was cold and snowy! stay at Brumder
off - Gary picks me up at ~12 ish, drive up to cabin in the 'Flowage'
Ski Day 23 Birkie 54km hilly Classic ski 6:09 time, better than last year's 6:36.- misery fest start out at 0F at start line, at 9 am, by 11 am finally climbed above 0, high of day was 6F (notes here).
off, fly home
legs feel just like after hard marathon, stiff and sore for almost 3 days, mostly upper quads
UID:533-260056 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110301T080000 DTEND:20110301T080000 SUMMARY: run 28 min, walk / slow jog with dogs
Elliptical - Gym: 30 min elliptical, felt easy, 30 min spin bike, was harder and newer good workout
walk dogs 40 min
run 20 min easy, few sprints, during errands
spin bike 33 min , mod hard, I3 seat position, very good
spin bike 43 min mod hard
off - too busy w/ Andi's birthday!
spin bike 60 min at JCC, mod hard, good
Ski Day 24, 5 downhill runs with Rich, 15 min Skate ski 1/2 meadow - uses diff muscles, a bit sore!
Ski Day 25, 9 downhill w/ Rich, really nice high chair 6 groomers, snow was about perfect; used the old 'viper' carver skis and enjoyed them
X-C Skate - down and back in meadow in 22 min
UID:533-260047 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110310T080000 DTEND:20110310T080000 SUMMARY: Ski Day 26, full meadow loop on Skate ski, ~24 min, pretty good, foot and hip joints still get tired and crampy, but it's fun!
spin bike 31 min hard, felt easy
Ski Day 27, 9 runs with Rose!
Bike-Spin: 30 min?
spin bike - 40 min hard, good
run JCC 10 min treadmill - 7 mph pace
weights upper body 10 min
spin bike - 30 min hard, felt good again
run - 28 min to Fillmore/back
spin bike - 50 min hard, felt good again
spin bike - 35 min, hard, good; (Andi at JCC with me)
weights - 5 min, pull ups etc.
off -focus on K&S coding on subscription renewal email reminders
run - 54 min, to Model Boat Lake & back, slow there, moderate to strong on way back; did better than I thought I would
bike - Hawk Hillx4, 2:01 (2:04), 2860' climbing, 23.2 miles, felt really pretty good for first day on real bike since Feb 12th (5.4 weeks); first couple climbs I had deep groin tiredness - geometry must be slightly different from spin.
spin bike - 40 min, hard, good;
weights - elliptical 10 min hard
overall easy feeling workout; walked home briskly
UID:533-260156 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110323T080000 DTEND:20110323T080000 SUMMARY:
off - too busy, 3 hour meeting Greg Sondern
weights -17 min mostly upper
spin bike - 30 min, fast RPM style hard;
UID:533-260158 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110325T080000 DTEND:20110325T080000 SUMMARY:
spin bike - 40 min, 5 min warmup, then 35 min at heavy load the whole time, 2 min standing, 2 sitting, good hard workout!
UID:533-260157 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110326T080000 DTEND:20110326T080000 SUMMARY:
off -fly SFO to JFK
off -day trip via Long Island Railroad into NYC with Andrea & Rose
run - 60 min; long Island, 30-32F, West County Park behind Stiles Drive! Gorgeous.
run - 30 min - Hudson River park - up and back from Chelsea 23rd st to ~52nd and back.
OFF drive to Bard then Pittsfield, MA
see Williams in Williamstown MA, then Bennington College in Bennington VT
run - 63 min; wonderful mod hard trail & field rambler in North Bennington, around campus then around wooded trails...
OFF drive
Charles Hotel, 30 min hard on elliptical
run - 1:04 Crissy loop; slow; low energy, dragged whole way - jet lag?
bike Hawkhill x5, 2:14, 26.2 miles, 3450' climb; as legs warmed up was able to do it steady, legs pretty toasty by end but great ride; sunny & 70F!
spin bike - 20 min, fast spin, hard;
weights - elliptical 10 min hard
15 min mixed weights work
UID:533-260161 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110406T080000 DTEND:20110406T080000 SUMMARY:
run - 30 min - Lovers Lane loop, vy easy
UID:533-260174 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110407T080000 DTEND:20110407T080000 SUMMARY:
bike 28 mi, 2:15, up and back on leg past Cloverdale w/ Gary & Dennis, few min of hail, few min of rain, but nice warm up ride
UID:533-260173 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110408T080000 DTEND:20110408T080000 SUMMARY:
bike 3:45 56 mi, vineman loop, Gary & Dennis, little gray and cool, but overall vy good ride, mod pace, felt it in my legs by end; got my first flat in tubeless
bike 3:00:22 31.7mi, 3695ft climb; bottom of hill to Geyser Peak up front side all way to 2nd top where I met Dennis coming the other way. Legs a bit tired but able to do it pretty steady. 200' up to 1850' first, then 2250 then lose 450 then reclimb to 2450. Total climb of 3000' at that point, then total total 3450' when turned around and redid the first big dip.
22 min to start of climb; 47 min to climb to first peak.
UID:533-260175 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110410T080000 DTEND:20110410T080000 SUMMARY:
OFF rest from biking
run - 41 min - Lovers Lane loop + extra leg to Mtn Lake; moderate; felt real good!
UID:533-260179 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110412T080000 DTEND:20110412T080000 SUMMARY:
bike Hawkhill x1 + loop out and up Fort Conkhite hill 2000' climb, 1:50, 21.5 miles. I was going to try to do 6+ hawkhills but could tell my legs were tired from the 3 day weekend with the guys so I took it at a moderate pace and kept it short.
run - 30 min - to Fillmore, mod hard, felt good
UID:533-260177 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110414T080000 DTEND:20110414T080000 SUMMARY:
spin bike - 10 min, fast spin, hard;
weights - elliptical 10 min hard
25 min mixed weights work
UID:533-260171 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110415T080000 DTEND:20110415T080000 SUMMARY:
OFF pick up Nick at SFO and take him to Army street area to rent van
drive to G-ville
UID:533-260170 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110416T080000 DTEND:20110416T080000 SUMMARY: bike 5:16 CAMP CARR1 - Skaggs Creek loop, I drove first 1.5 hours to bridge, (10mile) then again Myer's descent to Jenner (15 mi?), so my wheels spinning was 79 mile, close to 5728' climb, ~5:16 wheel spin hours ride time, didn't get exact.
We left dam at 8:30... got back at 6:15 pm including long lunch break at Rivers End fancy restaurant in Jenner. Great grass feed burger and beer. Stuck with fast pack guys on climb after bridge and then all the paceline from Jenner to Dam.
we had 2 flats, tire slice, broken chain, be sure to bring:
-extra older tires, tubs, pump
-tools including chain tool
-first aid kit!
-water, sunscreen
UID:533-260164 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110417T080000 DTEND:20110417T080000 SUMMARY: bike 3:53 - Vineman with 11 of us, Dennis and I did a 6 person slow pack...
2134' climb, 3:53 wheel spin 56.6 miles
UID:533-260163 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110418T080000 DTEND:20110418T080000 SUMMARY: OFF - most of the guys did Geyser Peak loop, I needed to do K&S work so I stayed in the cabin and got lots of work done...
bike - 2:33 St. Helena Pope Valley to Angwin descent loop. Awesome ride.
2:33 riding time, 40.9 miles, 2600' climb,
very nice 65F day, mostly cloudy, no wind
stuck with the faster guys
Route is:
park at Gotts at intersection of 128 and Pope rd. in St. Helena (Gotts is great burger stand with upscale food; get burger + sweet potato fries)
E. on Pope St, R on Silverado Trail for 3 mi
L. on Sage Canyon Rd, this is a nice gradual climb of about 600' past Lake Hennessey
L on Lower Chiles Valley Rd, this turns into Chiles & Pope Valley rd, it's all one long valley with some rollers and nice roller coaster fun fast in middle. But road can be pretty bumpy. Might be good to ride with 25cm at 90lb pressure.
At intersection with Howell Mtn Rd, there is a store for supplies
Continue N. on Pope Valley rd ~1.5 miles then left on Ink Grade. This is about 1000-1100' climb, remniscent of Tunitas creek, very nice., maxes at 1925'.
Then down Howell Mtn road - best descent in N. Cal: well paved, broad, not too steep but fast. My max speed was 42.5 mph.
In future looks interesting to extend this ride with out and back up to Butts Canyon road.
UID:533-260165 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110420T080000 DTEND:20110420T080000 SUMMARY:
OFF close up G-ville and drive home
run - 39 min, Lovers lane + leg to Mtn Lake and back; hard, fast, felt great!
stretch 20 min
UID:533-260169 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110422T080000 DTEND:20110422T080000 SUMMARY:
OFF spend day at Quinn Emanuel to prep for Apple deposition
bike 2:40 33.5 miles, 3350' climb; start in Fairfax after helping Rose drive to Nadia's for first time; then take standard ADL route home. Felt really pretty good and strong.
weights - 15 min mixed weights
elliptical 15 min hard
walk 4 miles: to/from chruch vigorous pace; walk to/from Mtn Lake
UID:533-260142 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110425T080000 DTEND:20110425T080000 SUMMARY:
spin bike - 30 min, fast spin, hard;
stretch 20 min
UID:533-260141 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110426T080000 DTEND:20110426T080000 SUMMARY:
run - 30 min, Lovers lane in 7 am morning before deposition, steady pace
bike 1:10 16.6 miles, 1545' climb; SF loop into GG park then turn around and climb the wonderful 18% grade on 45th ave on way back; next time add the arguello down hill to make this ride a little longer...
run - 57 min, down to Baker beach and out along it and back, just like old times with dogs. Very windy but sunny day, pretty. Enjoyed the run a lot, by 2nd half was warmed up and feeling pretty good running...
OFF. Busy doing work, also prep for lawyers...
bike 2:52 Tiburon loop, 41.7 miles, ~1600' climb. Felt easy and fast for more than 2 hours, got a bit tired last 45 min; gorgeous sunny day, must have been 70f in Tib.
weights - 17 min mixed weights work
spin bike - 30 min, fast spin, very hard;
UID:533-260120 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110502T080000 DTEND:20110502T080000 SUMMARY:
OFF - with lawyers in DC, after flying red eye to here
run - birthday run! 1:16 in Wash DC, from W hotel down to mall then clockwise around including around the Jefferson memorial. Stopped to read inscriptions in Jefferson & Lincoln - inspiring. Ran from 4:30ish to 6, nice 70's day with some humidity and lots of breezes, really gorgeous... good meditative run to get the lawyer stuff out of me.
OFF - testify in Wash DC, fly home
bike 1:38, 20.0 miles, 1780' climb, SF look into GG park then turn around, but with the Arguello hill and Crissy flats added on both ends. Very nice ride, felt strong and great.
run Crissy strong & fast 57 min
OFF drive to G-ville, run VC club annual meeting
stretch 25 min
bike 1:39 20.9mi 1991' SF loop into GG park then turn around, but with the Arguello hill and Crissy flats added on both ends. Addition of riding Lake st. to 8th ave first. Very nice ride, felt strong and great. Can't explain why today's ride was 1991' and Thurs was 1780'. That's a big diff!
bike 1:28 20.1mi 1780' SF loop into GG park then turn around, but with the Arguello hill and Crissy flats added on both ends. Pretty hard, legs a wee bit tired from yesterday but warmed up and worked well.
stretch 15 min
bike 3:30 41.5 miles, 4300' climb. Overall pace moderate. Old La Honda to San Gregorio and back up Tunitas Creek and down King Mountain road. Parked at tiny lot just off 280 Sandhill exit. This location worked well. 1500' climb to top of Old La Honda. 2000' climb up to top of Tunitas. 1.5 hours to San Gregorio. About a 50 min climb up Tunitas from base to top.
Legs felt tired for first half from last 2 days of intense rides in SF. But felt surprisingly good climbing Tunitas, and more and more good as I approached the top.
Sunny 70F day in Palo Alto but was grey and cold on coast, but I was dressed for it and survived. Tunitas has gorgeous new pavement, can do down and ups on it now. One idea is to park at top of Tunitas (just off Skyline), there is good shoulder. Then do down and ups. Another idea is that Kings Mountain is pretty quiet on a weekday morning, so park in Woodside and climb up it and down Tunitas and then back up again. This avoids the fast highway before and after La Honda.
UID:533-260110 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110511T080000 DTEND:20110511T080000 SUMMARY: run Lovers Lane 29 min, moderate,
stretch 20 min
run Cemetary + Lovers Lane 36 min, moderate, gorgeous day, legs quite tired from biking at beginning, but warmed up and I enjoyed the run
stretch 20 min
bike 1:30 20.0mi 1900' SF loop into GG park then turn around, but with the Arguello hill and Crissy flats added on both ends. Pretty hard.
stretch 20 min
run Lovers Lane+extra 40 min, hard, strong, legs felt great and rested finally...
OFF
ebike 1:15, went 'long' at JCC, wanted to really do a hard workout, 30 min warmup, 40 min very hard, 5 min cool down, felt surprisingly good afterwards
run Clay street, 28 min, felt good
run Crissy loop, 58 min, moderate, felt good
stretch 20 min
bike Pine Flat from bottom all way to very tippy top. Parked at bottom, E of Jimtown.
3250' 2:16 time 22.9 mi.
In future, going about 10 miles up, just to the 2nd powerplant building, is enuf. The final climb is exposed, steep and not good descent. But views are awesome. There is 200 yds I had to walk in my socks!
UID:533-260137 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110520T080000 DTEND:20110520T080000 SUMMARY:
bike big ride ~70 miles (computer batteries ran out) 4000' 5 hours ride time
From from VC club riding ring to Pine Flat, up into Pine Flat to power building, then down across Lytton St, left at Ridge Winery to Headlsburg; lunch at Oakville. Then West to Westside rd, right on Mill Creek Rd. This was gorgeous, lotsa redwoods, one steep hill at beginning but then surprisingly flat and light rolly as it follows the creek west for 8 miles. Finishes with 15% grade at end which I turned around. On maps it looks like if you go up this 'wall' you actually pop over into a creek that is Austin creek watershed. Cool. I wonder if you can mtn bike past the gate at end. Back home via West Dry Creek.
I had good energy the whole day, nice to see after yesterdays monster climb. Rode with 'brio' the last couple hours, sign I could have kept going. Think I'm ready for the big Missippii ride!
UID:533-260140 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110521T080000 DTEND:20110521T080000 SUMMARY:
OFF. rest from big ride yesterday.
bike 10 min - to/from church.
stretch 15 min
run Lovers Lane+extra 40 min, hard, strong, legs felt great and rested finally...
ebike 30 min JCC, pretty hard. Went fine. Also 10 min bike to/from church.
UID:533-260131 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110525T080000 DTEND:20110525T080000 SUMMARY:
run Lovers Lane 28 min, moderate.
bike SF double-back loop, 20 mi, 1960', 1:28, very nice. Mod pace, felt easy
run Crissy loop, 59 min, moderate, felt good
stretch 20 min
45 sweeping & pruning in G-vile yard (really an off day, surprisingly cool and even some showers up here with Rose)
bike 4 hours total. 50+ miles? 1.5 hour loop with Vineyard club folks, then turned R at Grange and went down to Pine Flat andup to 2nd pump plant in the flats. Easy with VC folks, worked pretty hard the last 2.5 hours, on blue Serotta so higher gearing... felt good. Nice weather, really enjoyed Pine Flat again.
30 min walk dogs; 30 sweeping & pruning in G-vile yard
ebike 30 min JCC, pretty hard. Went fine.
run Crissy loop, 57 min, easy first half, then hard and strong in 2nd half.
ebike 60 min JCC, steady ramp, hard for last 40 min, build to very hard.
stretch 25 min
ebike 65 min JCC, warm up for 20, then hard for 42, then 3 cool down... felt surprisingly good afterwards though first 45 min legs felt tired
stretch 25 min
UID:533-260025 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110604T080000 DTEND:20110604T080000 SUMMARY:
OFF - just a break day to get more work done
UID:533-259922 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110605T080000 DTEND:20110605T080000 SUMMARY:ebike 65 min JCC, warm up for 10, then hard for 53, then 2 cool down... felt surprisingly good throughout; felt easy, went hard, legs felt just fine all afterwards.
run 38 min Lovers Lane + extension down to Mtn Lake, mod, nice
bike 45 min short SF loop 1x, 11 miles, 900' climb, it's fun to ride a real bike again! Vigorous.
run lovers 29 min, easy, legs felt tired, want to taper, so walked several hills
UID:533-259924 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110609T080000 DTEND:20110609T080000 SUMMARY:off - flly to Milwaukee, picked up by Dennis Shepherd, taken to Dennis Mueller
UID:533-259927 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110610T080000 DTEND:20110610T080000 SUMMARY:get loaner BMC Team bike from John
drive to Davenport IA
UID:533-259926 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110611T080000 DTEND:20110611T080000 SUMMARY:bike xx hours, 106 miles TOMRV
left 7 am, arrive about 4 pm...
4500' climb,
cloudy, mid 60's
felt quite perky all day, always wanted to go faster,
road with Dennis & Gary first 60 or 70, then Dennis and me for rest
Galena IA is gorgeous
tips: mark drop bag with ribbons
UID:533-259925 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110612T080000 DTEND:20110612T080000 SUMMARY:92 miles TOMRV day 2,
3700' climbing
left Dubuque 6:40 am, arrive 1:15 in Davenport
legs tired but able to perform nicely all day,
overall tiredness middle half
main prob was some sore butt and upper back, but never got too bad
think I could do a cross country with long ride every day!
UID:533-259919 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110613T080000 DTEND:20110613T080000 SUMMARY:off
UID:533-259918 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110614T080000 DTEND:20110614T080000 SUMMARY:off
UID:533-259912 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110615T080000 DTEND:20110615T080000 SUMMARY:off
UID:533-259911 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110616T080000 DTEND:20110616T080000 SUMMARY:run 30 min w/ Rich on Milwaukee lakefront, moderate, nice, felt great to exercise
UID:533-259913 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110617T080000 DTEND:20110617T080000 SUMMARY:run 37 min from Brumder to River and back on Wisc ave, 6 am, nice morning run like old days, mod hard pace, felt great.
UID:533-259914 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110618T080000 DTEND:20110618T080000 SUMMARY:
run 40 min in North Park with Rich
UID:533-259917 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110619T080000 DTEND:20110619T080000 SUMMARY:run 35 min in North Park with Rich
UID:533-259916 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110620T080000 DTEND:20110620T080000 SUMMARY:bike ~50 min, SF loop + down Arguello to Crissy; vigorous, felt great, felt easy
UID:533-259915 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110621T080000 DTEND:20110621T080000 SUMMARY:run 58 min Crissy loop, pretty fast after 15 min warm up, felt great
UID:533-259928 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110622T080000 DTEND:20110622T080000 SUMMARY:off - some house cleaning
UID:533-259929 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110623T080000 DTEND:20110623T080000 SUMMARY:run 58 min Crissy loop, steady pace
UID:533-259942 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110624T080000 DTEND:20110624T080000 SUMMARY:off, drive to G-ville, leaf blow & rake
UID:533-259941 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110625T080000 DTEND:20110625T080000 SUMMARY:Hike Mt. St. Helena with Ralph, George, Andrew & Vic.
~8 miles N. of Calistoga park on 29(?) at crest of pass at trailhead, climb 20 min on wooded trail then rest of way on open road. 5 miles each way. 3 hours for us to go up with stops and me waiting, 2 hours down, 1 hour at top in shade of tower. Views would be awesome on truly clear day in Winter. Bring binocs and good camera and detailed map next time.
2 large water bottles were not enough for me on 83F day.
UID:533-259940 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110626T080000 DTEND:20110626T080000 SUMMARY:
off - pick Gary & Dennis up, travel to G-ville, futz with bike wheels
UID:533-259943 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110627T080000 DTEND:20110627T080000 SUMMARY: bike 3:56 rolling (4:27) 47.6 mi, 4019' climb, classic Geyser Peak Loop from my door back to my door. Ride with Gary & Dennis, good pace line speed by me up to Cloverdale, then relaxed climbing pace, I went up the Wall pretty fast at my pace (1.3 miles, 750' climb), I left them at bottom of the front of G-peak so I could speed back, I paced very fast home and up the hill.
Overall felt real good, pretty fresh the whole day.
UID:533-259944 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110628T080000 DTEND:20110628T080000 SUMMARY:
bike - rainy day. Did Dutcher Creek loop from G-ville up to central exit for Starbucks
1:14 ride, 18 miles, 800' climb
drizzly but since 60F not too bad, nice off day
UID:533-259947 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110629T080000 DTEND:20110629T080000 SUMMARY: bike - 2:31 (2:51), 31 miles, 2300', with Gary & Dennis; bit chilly gray day (surprisingly chilly at top) but sunny by end. Parked at Grange to Pine Flat road, climb, down to Jimtown for lunch, then back to Grange.
JCC with Gary
elliptical climber - hard for 20 min
ebike - spin intense for 20 min
run - 28 min Lovers Lane, legs felt bit tired
stretch - 30 min
run - 38 min, Lovers + Mtn lake extension, felt good
bike 10 min to/from church
hike 50 min Lands End w/ Rose & Andi
bike 1:31 20.1 mi, 1891' climb. SF double back loop, pretty vigorous, enjoyed & felt good.
run - 27 min, Lovers + Mtn lake extension, felt good
off - drive to P.V.
UID:533-259933 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110707T080000 DTEND:20110707T080000 SUMMARY:
run - 1:17 - classic cliff tops to Malaga Cove and back. Hot 80 sunny 3pm run, took it steady. had not run this long in some time. Enjoyed it a lot.
walk 40 min around Lunada Bay with Oddman, Mom & Dad
run - 12 min on Torrance beach during our visit
off - drive to SF
UID:533-259936 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110710T080000 DTEND:20110710T080000 SUMMARY:
bike 10 min to/from church
run - 60 min, Crissy, easy pace
off
bike - Pine Flat, from house and back, 2:30 rolling (2:34 elapsed - across 2 rests), 37 miles, 2700' climb. Could go as fast as I wanted, generally pretty vigorous pace except first half of climb my climbing legs were feeling a bit tired / weak / out of condition. But they warmed up after that. Gorgeous 74 F temps and mostly sun on 3:20 to 6:00 ride. Wonderful.
UID:533-259884 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110714T080000 DTEND:20110714T080000 SUMMARY:
off
bike - 1:21 new Cross-bike from DennisM, with new Williams wheels and 32cm tires. Rode up Foxridge rd (insanely steep) and then to top of dirt road, all was still bit too steep for even low gearing on cross bike, but I did ok
kayak 9 min - hard work! felt good.
bike - ~1 hr. Up Pocket Ranch road and other dirt road up towards Monkey rock or something
walk 10k, ~2.5 hours, SF Aids Walk with Andi. Got me good and tired. Andi can walk pretty fast!
bike - ~1 hr. Up Pocket Ranch road and other dirt road up towards Monkey rock or something
yardwork at G-ville - 1 hour vigorous trimming eucalyptus trees
yardwork at G-ville - 1.5 hour vigorous trimming eucalyptus trees, very tired & sore the next day!
run - 1:01 - Crissy loop. Took it slow, felt tired.
weights 45 min w/ Ian, JCC. Free weights, mostly upper then 10 min core ball.
run -27 min, Lovers, finally felt really good for running, strong frisky legs, vig
run -1:12 min, GG park to Beach Chalet & back. Legs felt tired today, to my surprise, after yesterday's good feeling. Took it easy. 34:30 to the BC; felt bit more lively coming back... ended up feeling like just the right length for my first 'long run'.
off (skipped work due to time at Wells Fargo meeting)
bike - SF Loop (w/ Crissy field at start) 57 min, 13 miles, 1000' climb, felt good
UID:533-259876 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110727T080000 DTEND:20110727T080000 SUMMARY:
run -55:30 Crissy, mod pace, but felt pretty fast & strong
off (hour on phone w/ Gary)
bike - 1:42, G-ville house on Cross bike up Ridge Oaks road. had hoped to do loop to West to Pocket Ranch road and down to Asti but the road was closed, explored up to end of Monkey Rock road, found the Nicholsons new house, and Monkey rock, the hammerhead end of our road to access MR. Felt great on ride.
yardwork at G-ville - 1.5 hour, weed whack, uncover leaking hose, fix fountain
swim 8 min - breast and tread on lake. Felt great.
sail for 1 hour in the race
bike - 1:10 Mountain Bike (NEEDS GEARs worked on - skips at times in all 3 chain rings; hard and soft pedlaing). Baseball field then up Foxride and Pocket Ranch to the Y (about 2/3). Boy that's a steep hill at times. Liked the M bike.
run -35 min - post office then a reverse Lovers Lane, felt good
run -1:24, LONG to Beach Chalet and then South to corner of Lincoln (45 min) and then back again. Legs tired and loaded. Took it easy first half, but obviously warmed up a bit by second half since had faster time coming home...
off - drive SF to PV (to pick Rose up from CSSA this Fri)
run -25min Lunada Bay, steady
walk 60 min: 30 min w/ Mom & Dad, then another 30 min talking to Gary
run - 24min Lunada Bay in PV
run -35min SF - ramble past Mountain Lake to new trail behind Mariner's hospital
bike - 18 min ebike in SF garage! set up blue serrota on stand in garage with fan. Intense pace. Felt real good, left wanting more.
run -28 min in Olympia, WA. Along marina and around Capitol lake, mod hard, good.
UID:533-259907 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110808T080000 DTEND:20110808T080000 SUMMARY:
off - drive Olympia to Portland
run -1:28 long run, N along Portland waterfront from Avalon hotel in SW riverfront district, then bit extra S of hotel. Generally quite good.
walk 2 hrs (2 x 1 hr each Lewis & Clark & Reed tours), more walking in downtown
weights 45 min, 23 on elliptical, then weights, core etc. at gym at Portland hotel Avalo
run - 55 min Crissy loop mod hard, but started from 8th ave.
stretch 20 min
bike - 1:35 climb to Monkey rock. 20 min to bottom of big climb after Y (via Pocket Ranch road), then 40 min climb to top, 5 min on our easement road... bit hot, but gorgeous day, felt good
UID:533-259894 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110814T080000 DTEND:20110814T080000 SUMMARY:
run - 1:41 LSD, GG park to beach chalet (39 min, slow, past Outlands concert), left down to Lawton, up to Lands End and home on Lake. Pretty good overall.
UID:533-259895 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110815T080000 DTEND:20110815T080000 SUMMARY:
run - 28 min Lovers Lane moderate
ebike 20 min, mod hard, felt real good
UID:533-259897 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110817T080000 DTEND:20110817T080000 SUMMARY:
run - 57 min, Crissy, hard, LT for all flats, worked legs hard
ebike 30 min, mod hard, felt real good
off - wailing on K&S release
run - 2:05 LSD, GG park to beach chalet (35:30) to zoo corner (yeah!)(58), back, 1:21, then lands end. So beach chalet to home via lands end was about 45 min vs. 35 to beach chalet.
This was my break through run, felt pretty good the whole way, was running, good energy.
UID:533-259999 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110821T080000 DTEND:20110821T080000 SUMMARY:
walk 30 min, to/from 8th ave. with Louise, Evan, Andrea etc. easy
real story is I was too busy to ride the bike like I wanted to.
UID:533-259998 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110822T080000 DTEND:20110822T080000 SUMMARY:
run - 58:30 Crissy field; legs definitely tired, stayed moderate n easy, but by the bridge I was feeling perky enough to run the rest in a kind of fartlek style, with ~6 pick up sprints of 50-100m, and couple longer lt ... generally ended up fun and good. These legs are getting stronger!
UID:533-259997 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110823T080000 DTEND:20110823T080000 SUMMARY:
bike 45 min, SF loop (no Crissy part) hard pace, mostly Sunny, lots of fun and easy
run 28 min Lovers lane
off - focus on shipping K&S navigator
ebike 20 min vy hard, vy good, celebrate today's release of Navigator!
UID:533-260003 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110827T080000 DTEND:20110827T080000 SUMMARY:
run - 2:16 LSD, GG park to beach chalet (38:30) to zoo corner and then to end of parking lots on beach top (added 5+5min or 10min); back, then lands end. I was 3 min slower to beach chalet, thought I was slower overall, so adding 10 min at beach top and slower overall should have taken 2:05 to 2:20 at least, so perhaps I ran a little faster in 2nd half?
felt pretty good the whole way. By the final 4-5 miles legs were starting to get that long run crampy feeling, so it's good training for a marathon!
UID:533-260002 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110828T080000 DTEND:20110828T080000 SUMMARY:
bike 12 min to/from church
drive to Kirkwood w/ Greg & Jack
UID:533-259996 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110829T080000 DTEND:20110829T080000 SUMMARY: hike 1.5 hour hike to Caples Crest & back... Kirkwood with Greg & Jack
run 35 min on Kirkwood meadow, great beaut, felt good
hike 2 hours active, Carson Pass to Lake Winnemucca with Jack & Greg, 1 hour up, nice lake-side break, 1 hour down. Pretty tiring
UID:533-259989 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110831T080000 DTEND:20110831T080000 SUMMARY:
run 33 min on Kirkwood meadow, great beaut, felt good
hike 1:20 hours active, from 88 past Silver lake at the Lake Shealor trailhead, down to lake shealor, gorgeous views, hiking on big open granite
UID:533-259988 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110901T080000 DTEND:20110901T080000 SUMMARY:
off - too busy with K&S, bills, etc.
run 2:40 LSD, similar course to July 18, 2008. down to Baker beach, then up over to Crissy and all way to Ferry (1:25), then back to Crissy windsurf and up thru redwoods. well rested. Ran first hour with Andrew, which was fun. Good pace from there to Free bldng. Returning was tired and got a bit crampy, but on the whole did pretty well. Sunny day, got some shoulder & neck slight burns.
bike 22 miles 1:30 with Joan & John, Abby & Gene, Mike & Linda, Marshal, Elliot & Katharine, + Shannon's cousin from Atlanta
eevers@mediaventurepartners.com>cc abby sadin
Joan Fries <jajfries@avispmail.com>,Marshall Kilduff <MKilduff@sfchronicle.com>,Linda Schroeter <ljsdesign@earthlink.net>,Gene Schnair <gene.schnair@som.com>,
UID:533-259994 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110904T080000 DTEND:20110904T080000 SUMMARY: walk 30 min dogs & Andi around the lake
50th anniversary party at the club house
UID:533-259993 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110905T080000 DTEND:20110905T080000 SUMMARY:walk 20 min dogs in G-ville
run 28 min Lovers Lane, legs vy tired (from big Fri long run I guess), so took it easy but with some pick ups....
run 28 min lovers lane, legs still quite tired
run 38 min Lovers Lane + leg to Mtn lake; legs felt good n strong finally. Moderate with Lots of pickups.
ebike - 20 min, mod
UID:533-260019 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110909T080000 DTEND:20110909T080000 SUMMARY:
run 56 min, Baker beach then up stairs and back on Washington Blvd. Was going to do 3 hr run but legs felt pretty tired so I decided to resched LSD for Mon. Of course the last 20 min legs felt better and perkier!
UID:533-260018 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110910T080000 DTEND:20110910T080000 SUMMARY:
kayak 10 min very vigorous, then sail 20 min, also light chores 1 hour at G-ville house
ebike 20 min, very easy, trying to rest for LSD run tomorrow...
run 2:49 LSD, same course as Sept 2. Down to Baker beach, then up over to Crissy bathroom 1:02 and all way to Brannan st (past Bay bridge) (1:45), then back to Dolphin club 2:10 and then home 2:49. My run past Ferry building was 7 min in each dir, so that's 14 min at good pace, so rest of run was faster than Sept 2 since overall time was only 9 min more. Well rested today - a 9 day gap from last long run was good. Ran first hour very moderate, then picked up pace, concentrated on a running form with chin level to aid breathing, slight lean forward to lean into the run and legs just flipping up backwards, fast rpm gait, easy efficient upper body.
Gorgeous day. Overall really excellent run.
UID:533-260021 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110913T080000 DTEND:20110913T080000 SUMMARY: off - too busy, rest day, felt pretty good!
off - fly to LAX w/ Andi for Peggy Miese funeral
run 43 min, PV, Paseo del Mar to cut and back; muggish 70 with clouds but felt good, mod hard pace, nice run!
ebike - 40 min, mod hard, great little session
UID:533-260016 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110917T080000 DTEND:20110917T080000 SUMMARY:
run 1:06, 8 mi, to/from Beach Chalet through the park. Sunny gorgeous day. 33 min each direction, which works out to 8:15 pace for the 4 miles. This was a pretty hard level of effort for me - the final 1/3 it seems like a race pace - almost all out effort. Pretty worn out at the end, but hopefully a good training effect will come of it.
UID:533-260015 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110918T080000 DTEND:20110918T080000 SUMMARY:
bike 12 min to/from church
hike 30 min, very fast vigorous, to/from 8th ave then bev mo, felt really good to walk - I should do more of this as exercise. Felt great as recovery from yesterday's run, (legs weren't too bad at all by this afternoon from yesterday)
run 1:10, 8 mi, to/from Beach Chalet through the park. Sunny gorgeous day. 35 min each direction, which works out to 8:45 pace for the 4 miles.
Today my goal was to really back it off from Sat, which felt like a hard race pace. I backed it off a lot - shortened my stride a little, but kept rpm up and kept my breathing deep aerobic. Felt much easier. I was shooting for 37 min (9:15 pace) each way, but to my surprise it only took 35 min. Felt easy. Go figure.
UID:533-260008 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110920T080000 DTEND:20110920T080000 SUMMARY:
bike - 40 min, mod, to/from Dolphin club
swim 19 min - bouyies to/from flag against tide & wind. Gorgeous 75F day. I'm hooked all over again.
hike 30 min, v
run 58min, Crissy loop, the Advanced Marathoning book calls for hard 10-12k simulation races the day before some of the longer runs so I thought I'd give it a try. I did a pretty fast pace Crissy loop. I had lots of energy because of a couple easy days.
stretch 20 min
run 3:01 LSD, same course as Sept 12. Down to Baker beach, then up over to Crissy bathroom 1:02 and all way to PacBell Park (1:50), then back. As an experiment I did a pretty hard 1 hour run yesterday, and today it made for a pretty tiring hard second half of this 3 hour run. The last 45 min my legs felt alot like the last hour of a marathon. Hopefully this was a good training effect!
stretch 15 min
hike 20 min
hike 25min (to church, to 144,etc.)
ebike 20min, spin fast, all lower gear, but was pretty hard, good aerobic
run 38min, to/from Ian's apartment, nice sunny day, easy run with lots of short pickups. Legs tired first 7 min but after warmup felt pretty good!
UID:533-259987 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20110927T080000 DTEND:20110927T080000 SUMMARY:
run 58min, Crissy loop, legs a bit tired at start but warmed up, pretty sprightly run, number of pickups and generally good pace, but tried to not overdo it.
stretch 20 min
ebike 20min, spin fast, all lower gear, but was pretty hard, good aerobic
bike - 50 min, mod, to Dr. Yonemura, then stockton to Dolphin, then from Dolphin club
swim 17:40 min - bouyies to (9:30)/from flag against tide. Very nice. Swimming felt much easier than 1 week ago.
run 1:30 final 'long run' before the marathon. Nice day ran past the Strictly Bluegrass festival in speedway, to Great Highway, then 10 min down that, back along Lincoln Blvd's dirt path.
About 1:00 into the run on Lincoln path I started getting upper right groin pains, remniscent of 3 yrs ago. They got quite sharp, esp. when I walked. Tightness and slight pain also at top of rt. buttock, I think it's related. I walked 5 min by De Young, then was able to jog home. But feels like a bad muscle pull. Very stabbing pain later on even walking gently on sidewalk with Jessie.
The muscle that is pulled is the one you stretch with Linda's clclist stretch on a stair step.
My diagnosis: not stretching enough, I've been having tightness build up in that top right buttuck for a few weeks, now that I remember it. Perhaps that stressed out this muscle and made it vulnerable. I remember that right before the pain started I did have one slight roll of left foot, I think that jammed the right leg such that it pulled this muscle.
stretch 20 min
Rest for pulled groin - hot tub; for these 3 days I did very little walking, basically just stayed in the house
Rest for pulled groin - hot tub
Rest for pulled groin - hot tub
UID:533-259966 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20111004T080000 DTEND:20111004T080000 SUMMARY:
ebike - 20 min, light spin, as experiment on groin pull, felt basically good, groin a bit tender
UID:533-259965 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20111005T080000 DTEND:20111005T080000 SUMMARY:
run 23min to/from Divisadero on Clay/Sac. Groin felt a bit tender but run basically went well.
stretch 30 min test
run 27min, to/from Fillmore, snappy pace, groin felt fine!
ebike - 15 min, fast spin, felt good!
Rest - walked a fair amount at McCormick center to do packet pickup...
UID:533-259951 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20111009T080000 DTEND:20111009T080000 SUMMARY:
run 4:15:10 Chicago Marathon
Ran a very good race, roughly at my goal pace. I was able to run the 2nd half as fast or faster than the first and my legs did not cramp badly. Did not feel much 'wall' or change in range of miles 16-18. Pulled groin muscle did not bother me at all really. But lots of lower back pain and right glute. Poking and massaging with firm finger tips while I ran helped.
2nd to last mile was ~9:15
last mile was 8:45.
Gear:
-bought new Saucony grid stabils 2 weeks ago so shoes were fresh
-socks were anklets ____, worked well
-put lubricant on nipples, arm pits, feet all over, crotch
-brooks tight running shorts - worked well
-new running pack I bought day before, worked well, can take 4 goos in outer loops (worked well), and can attach # to it as well (worked well). Next time put potty packs in loops also, so bag mostly has phone, id, backup potty pack and goo.
-TOMRV tshirt - good sun protection, wicks well, minimum friction - great shirt for long run.
Used 4 goos + tons of gatorade and water and 2 cliff blocks, 2 salt pills and 2 ibuprofen around 20 miles to be safe, since 70F felt hotter and lots of sweating.
UID:533-259950 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20111010T080000 DTEND:20111010T080000 SUMMARY:
Rest
walk 42 min into Presidio and to/from church, vy vigorous, hard workout in its own right
UID:533-259953 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20111012T080000 DTEND:20111012T080000 SUMMARY:
20 min walking
UID:533-259956 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20111013T080000 DTEND:20111013T080000 SUMMARY:
20 min walking
UID:533-259955 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20111014T080000 DTEND:20111014T080000 SUMMARY:
run 28 min Lovers Lane, easy, legs still a bit tired but not too bad
ebike - 20 min, low gear but vigorous
core 10 min - hard! those muscles are out of shape
run 58 min Crissy Loop, moderate, but with pickups and vigor here and there. Surprisingly good for 1 week after the marathon. Could feel right glute tight and hurting and lower back, so will have to work on core / stretching etc.
bike - 45 min, to/ from Dolphin club
swim 17:00, really enjoyed it
stretch 10 min
UID:533-259980 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20111018T080000 DTEND:20111018T080000 SUMMARY:
Rest
run 28 min Lovers Lane, pretty vig, feeling good
stretch/core 20 min
UID:533-259978 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20111020T080000 DTEND:20111020T080000 SUMMARY:
bike - 45 min, to/ from Dolphin club
swim 16:40, really enjoyed it
UID:533-259981 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20111021T080000 DTEND:20111021T080000 SUMMARY:
run 1:02 Crissy loop, easy; legs tired - from swimming yesterday? (I did lots of breast kick & double kicking), or from running pelvic tilted up more in front? or both?
UID:533-259982 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20111022T080000 DTEND:20111022T080000 SUMMARY:
hike 1:20, easy, at Vineyard club with bookgroup guys (lake + gill creek)
UID:533-259985 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20111023T080000 DTEND:20111023T080000 SUMMARY:
hike 2:00, hard, park on Pocket Ranch rd (below Mark's old place) and then walk up road all way to top to picnic tables. Very nice, - hard climb, gorgeous views.
UID:533-259984 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20111024T080000 DTEND:20111024T080000 SUMMARY:
ebike - 20 min, vig and hard
stretch 30 min
run 1:06 GG Park to/from Beach Chalet; fast pace (felt fast at least), almost LT much of time, 33:30 to turnaround, did 1 min walk on way back at Crossover. Hard good run.
hotub 20 min
UID:533-259977 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20111026T080000 DTEND:20111026T080000 SUMMARY:
Rest - too busy
Took Ian to Heart Health talk with Dr. Christine at Daphne's
UID:533-259976 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20111027T080000 DTEND:20111027T080000 SUMMARY:
ebike - 20 min, vig and hard
core 10 min
walk 40 min with Mom & Dad to/from Lunnie Bay
run 1:15 PV to Malaga Cove & back, 3 pm, 70F sunny day, very nice, I was tired first third, took it easy, picked up pace after that and felt pretty good. Legs and I were not tired afterwards at all, can tell I still have some improved running endurance from Marathon 1
hike 2 hours, Rachel, Paul and Jonathan at PCA convention at the trail head at end of Crenshaw blvd.
UID:533-259971 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20111030T080000 DTEND:20111030T080000 SUMMARY:
run 22 min PV
UID:533-259972 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20111031T080000 DTEND:20111031T080000 SUMMARY:
run 22 min PV
UID:533-259975 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20111101T080000 DTEND:20111101T080000 SUMMARY:
run 1:05 Presidio reverse long loop to Church & Lyon St steps then usual. Nice going counter clockwise. Pretty vig in last 2/3.
stretch 30 min
UID:533-259974 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20111102T080000 DTEND:20111102T080000 SUMMARY:
ebike - 20 min, vig and hard
core 10 min
run 58 min Crissy Loop, moderate, but with pickups and vigor here and there. Surprisingly good for 1 week after the marathon. Could feel right glute tight and hurting and lower back, so will have to work on core / stretching etc.
UID:533-261630 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20111107T080000 DTEND:20111107T080000 SUMMARY:
Rest
UID:533-261631 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20111108T080000 DTEND:20111108T080000 SUMMARY:
run 28 min Lovers Lane, pretty vig, feeling good
stretch/core 20 min
UID:533-261632 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20111109T080000 DTEND:20111109T080000 SUMMARY:
bike - 45 min, to/ from Dolphin club
swim 16:40, really enjoyed it
UID:533-261633 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20111110T080000 DTEND:20111110T080000 SUMMARY:
run 1:02 Crissy loop, easy; legs tired - from swimming yesterday? (I did lots of breast kick & double kicking), or from running pelvic tilted up more in front? or both?
hike 1:20, easy, at Vineyard club with bookgroup guys (lake + gill creek)
run 1:05 Presidio reverse long loop to Church & Lyon St steps then usual. Nice going counter clockwise. Pretty vig in last 2/3.
stretch 30 min
UID:533-261636 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20120401T080000 DTEND:20120401T080000 SUMMARY:
weight: 167.2
hike 25min (to church, to 144,etc.)
ebike 20min, spin fast, all lower gear, but was pretty hard, good aerobic
UID:533-299002 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20120402T080000 DTEND:20120402T080000 SUMMARY:
weight: 166.4
run 38min, to/from Ian's apartment, nice sunny day, easy run with lots of short pickups. Legs tired first 7 min but after warmup felt pretty good!
UID:533-299003 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20120403T080000 DTEND:20120403T080000 SUMMARY:
weight: 166.3
run 58min, Crissy loop, legs a bit tired at start but warmed up, pretty sprightly run, number of pickups and generally good pace, but tried to not overdo it.
stretch 20 min
UID:533-299004 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20120404T080000 DTEND:20120404T080000 SUMMARY:
weight: 165.6
ebike 20min, spin fast, all lower gear, but was pretty hard, good aerobic
UID:533-299005 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20120405T080000 DTEND:20120405T080000 SUMMARY:
weight: 167.0
bike - 50 min, mod, to Dr. Yonemura, then stockton to Dolphin, then from Dolphin club
swim 17:40 min - bouyies to (9:30)/from flag against tide. Very nice. Swimming felt much easier than 1 week ago.
UID:533-299006 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20120406T080000 DTEND:20120406T080000 SUMMARY:
weight: 167.6
run 1:30 final 'long run' before the marathon. Nice day ran past the Strictly Bluegrass festival in speedway, to Great Highway, then 10 min down that, back along Lincoln Blvd's dirt path.
About 1:00 into the run on Lincoln path I started getting upper right groin pains, remniscent of 3 yrs ago. They got quite sharp, esp. when I walked. Tightness and slight pain also at top of rt. buttock, I think it's related. I walked 5 min by De Young, then was able to jog home. But feels like a bad muscle pull. Very stabbing pain later on even walking gently on sidewalk with Jessie.
The muscle that is pulled is the one you stretch with Linda's clclist stretch on a stair step.
My diagnosis: not stretching enough, I've been having tightness build up in that top right buttuck for a few weeks, now that I remember it. Perhaps that stressed out this muscle and made it vulnerable. I remember that right before the pain started I did have one slight roll of left foot, I think that jammed the right leg such that it pulled this muscle.
stretch 20 min
UID:533-299007 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20120407T080000 DTEND:20120407T080000 SUMMARY:
weight: 167.0
Rest for pulled groin - hot tub; for these 3 days I did very little walking, basically just stayed in the house
UID:533-299008 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20120408T080000 DTEND:20120408T080000 SUMMARY:
weight: 166.6
Rest for pulled groin - hot tub
UID:533-299009 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20120409T080000 DTEND:20120409T080000 SUMMARY:
weight: 166.6
Rest for pulled groin - hot tub
UID:533-299010 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20120410T080000 DTEND:20120410T080000 SUMMARY:
weight: 166.4
ebike - 20 min, light spin, as experiment on groin pull, felt basically good, groin a bit tender
UID:533-299011 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20120411T080000 DTEND:20120411T080000 SUMMARY:
weight: 167.0
run 23min to/from Divisadero on Clay/Sac. Groin felt a bit tender but run basically went well.
stretch 30 min test
UID:533-299012 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20120412T080000 DTEND:20120412T080000 SUMMARY:
weight: 166.4
run 27min, to/from Fillmore, snappy pace, groin felt fine!
UID:533-299013 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20120413T080000 DTEND:20120413T080000 SUMMARY:
weight: 166.2
ebike - 15 min, fast spin, felt good!
swim 17:00, really enjoyed it
stretch 10 min
UID:533-299014 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20120414T080000 DTEND:20120414T080000 SUMMARY:
weight: 166.4
run 1:06, 8 mi, to/from Beach Chalet through the park. Sunny gorgeous day. 33 min each direction, which works out to 8:15 pace for the 4 miles. This was a pretty hard level of effort for me - the final 1/3 it seems like a race pace - almost all out effort. Pretty worn out at the end, but hopefully a good training effect will come of it.
UID:533-299015 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20120415T080000 DTEND:20120415T080000 SUMMARY:
weight: 166.4
run 58 min Crissy Loop, moderate, but with pickups and vigor here and there. Surprisingly good for 1 week after the marathon. Could feel right glute tight and hurting and lower back, so will have to work on core / stretching etc.
UID:533-260875 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20120416T080000 DTEND:20120416T080000 SUMMARY:
weight: 166.6
bike 12 min to/from church
drive to Kirkwood w/ Greg & Jack
UID:533-260876 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20120417T080000 DTEND:20120417T080000 SUMMARY:
weight: 166.2
run 58 min Crissy Loop, moderate, but with pickups and vigor here and there. Surprisingly good for 1 week after the marathon. Could feel right glute tight and hurting and lower back, so will have to work on core / stretching etc.
UID:533-260877 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20120418T080000 DTEND:20120418T080000 SUMMARY:
weight: 166.0
run 28 min Lovers Lane, pretty vig, feeling good
stretch/core 20 min
weight: 166.0
bike - 45 min, to/ from Dolphin club
swim 16:40, really enjoyed it
UID:533-260879 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20120420T080000 DTEND:20120420T080000 SUMMARY:
weight: 165.8
run 1:02 Crissy loop, easy; legs tired - from swimming yesterday? (I did lots of breast kick & double kicking), or from running pelvic tilted up more in front? or both?
UID:533-260880 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20120421T080000 DTEND:20120421T080000 SUMMARY:
weight: 166.2
hike 1:20, easy, at Vineyard club with bookgroup guys (lake + gill creek)
UID:533-260881 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20120422T080000 DTEND:20120422T080000 SUMMARY:
weight: 166.8
run 4:15:10 Chicago Marathon
Ran a very good race, roughly at my goal pace. I was able to run the 2nd half as fast or faster than the first and my legs did not cramp badly. Did not feel much 'wall' or change in range of miles 16-18. Pulled groin muscle did not bother me at all really. But lots of lower back pain and right glute. Poking and massaging with firm finger tips while I ran helped.
2nd to last mile was ~9:15
last mile was 8:45.
Gear:
-bought new Saucony grid stabils 2 weeks ago so shoes were fresh
-socks were anklets ____, worked well
-put lubricant on nipples, arm pits, feet all over, crotch
-brooks tight running shorts - worked well
-new running pack I bought day before, worked well, can take 4 goos in outer loops (worked well), and can attach # to it as well (worked well). Next time put potty packs in loops also, so bag mostly has phone, id, backup potty pack and goo.
-TOMRV tshirt - good sun protection, wicks well, minimum friction - great shirt for long run.
UID:533-299016 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20120423T080000 DTEND:20120423T080000 SUMMARY:
weight: 166.2
Rest
UID:533-299017 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20120424T080000 DTEND:20120424T080000 SUMMARY:
weight: 165.6
hike 1.5 hour hike to Caples Crest & back... Kirkwood with Greg & Jack
UID:533-299025 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20120425T080000 DTEND:20120425T080000 SUMMARY:
weight: 165.6
walk 42 min into Presidio and to/from church, vy vigorous, hard workout in its own right
UID:533-299018 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20120426T080000 DTEND:20120426T080000 SUMMARY:
weight: 165.8
run 35 min on Kirkwood meadow, great beaut, felt good
hike 2 hours active, Carson Pass to Lake Winnemucca with Jack & Greg, 1 hour up, nice lake-side break, 1 hour down. Pretty tiring
UID:533-299026 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20120427T080000 DTEND:20120427T080000 SUMMARY:
weight: 165.6
20 min walking
UID:533-299019 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20120428T080000 DTEND:20120428T080000 SUMMARY:
weight: 165.4
off - too busy with K&S, bills, etc.
UID:533-299027 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20120429T080000 DTEND:20120429T080000 SUMMARY:
weight: 165.4
20 min walking
UID:533-299020 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20120805T080000 DTEND:20120805T080000 SUMMARY:
weight check: 200 pounds
UID:533-400351 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20120807T080000 DTEND:20120807T080000 SUMMARY:
Tuesday Workout Schedule:
5:00 - 5:05: Warm up, treadmill or stationary bike
5:05 - 5:15: Stretch
5:15 - 5:45: weights (high rep low weight)
- 3 sets leg press 15 reps
- 2 sets calf raises 25 reps
- 3 sets leg extensions and curls 10 reps
- 3 sets pull downs 15 reps
- 2 sets back extensions 10 reps (very light weight)
- 5 min ab workout (do somethng different each week)
5:45 - 6:00 cooldown and stretch
UID:533-400336 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20120809T080000 DTEND:20120809T080000 SUMMARY:weight check: 198 pounds
Thursday Workout Schedule:
5:00 - 5:05: Warm up, treadmill or stationary bike
5:05 - 5:15: Stretch
5:15 - 5:45: weights (high rep low weight)
- 2 sets Shoulder flys 16 reps (8 to the side and 8 to the front)
- 2 sets shoulder raises 15 reps
- 3 sets concentrated curls 8-10 reps
- 3 sets hammer curls 8-10 reps
- 3 sets tricep pul downs 12 reps
- 3 sets tricep extensions 12 reps
- 2 sets forearm curls 20-25 reps
- 5 min ab workout (do somethng different each week)
5:45 - 6:00 cooldown and stretch
UID:533-400346 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20120812T080000 DTEND:20120812T080000 SUMMARY:weight check: 197 pounds
UID:533-400352 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20120814T080000 DTEND:20120814T080000 SUMMARY:Tuesday Workout Schedule:
5:00 - 5:05: Warm up, treadmill or stationary bike
5:05 - 5:15: Stretch
5:15 - 5:45: weights (high rep low weight)
- 3 sets leg press 15 reps
- 2 sets calf raises 25 reps
- 3 sets leg extensions and curls 10 reps
- 3 sets pull downs 15 reps
- 2 sets back extensions 10 reps (very light weight)
- 5 min ab workout (do somethng different each week)
5:45 - 6:00 cooldown and stretch
weight check: 196.5 pounds
Thursday Workout Schedule:
5:00 - 5:05: Warm up, treadmill or stationary bike
5:05 - 5:15: Stretch
5:15 - 5:45: weights (high rep low weight)
- 2 sets Shoulder flys 16 reps (8 to the side and 8 to the front)
- 2 sets shoulder raises 15 reps
- 3 sets concentrated curls 8-10 reps
- 3 sets hammer curls 8-10 reps
- 3 sets tricep pul downs 12 reps
- 3 sets tricep extensions 12 reps
- 2 sets forearm curls 20-25 reps
- 5 min ab workout (do somethng different each week)
5:45 - 6:00 cooldown and stretch
UID:533-400347 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20120819T080000 DTEND:20120819T080000 SUMMARY:weight check in: 197 punds
UID:533-400353 SEQUENCE:0 END:VEVENT BEGIN:VEVENT DTSTAMP:20150713T021534Z DTSTART:20120821T080000 DTEND:20120821T080000 SUMMARY:Tuesday Workout Schedule:
5:00 - 5:05: Warm up, treadmill or stationary bike
5:05 - 5:15: Stretch
5:15 - 5:45: weights (high rep low weight)
- 3 sets leg press 15 reps
- 2 sets calf raises 25 reps
- 3 sets leg extensions and curls 10 reps
- 3 sets pull downs 15 reps
- 2 sets back extensions 10 reps (very light weight)
- 5 min ab workout (do somethng different each week)
5:45 - 6:00 cooldown and stretch
weight check: 195 pounds
Thursday Workout Schedule:
5:00 - 5:05: Warm up, treadmill or stationary bike
5:05 - 5:15: Stretch
5:15 - 5:45: weights (high rep low weight)
- 2 sets Shoulder flys 16 reps (8 to the side and 8 to the front)
- 2 sets shoulder raises 15 reps
- 3 sets concentrated curls 8-10 reps
- 3 sets hammer curls 8-10 reps
- 3 sets tricep pul downs 12 reps
- 3 sets tricep extensions 12 reps
- 2 sets forearm curls 20-25 reps
- 5 min ab workout (do somethng different each week)
5:45 - 6:00 cooldown and stretch
weight check: 194.5 pounds
Thursday Workout Schedule:
5:00 - 5:05: Warm up, treadmill or stationary bike
5:05 - 5:15: Stretch
5:15 - 5:45: weights (high rep low weight)
- 2 sets Shoulder flys 16 reps (8 to the side and 8 to the front)
- 2 sets shoulder raises 15 reps
- 3 sets concentrated curls 8-10 reps
- 3 sets hammer curls 8-10 reps
- 3 sets tricep pul downs 12 reps
- 3 sets tricep extensions 12 reps
- 2 sets forearm curls 20-25 reps
- 5 min ab workout (do somethng different each week)
5:45 - 6:00 cooldown and stretch
Tuesday Workout Schedule:
5:00 - 5:05: Warm up, treadmill or stationary bike
5:05 - 5:15: Stretch
5:15 - 5:45: weights (high rep low weight)
- 3 sets leg press 15 reps
- 2 sets calf raises 25 reps
- 3 sets leg extensions and curls 10 reps
- 3 sets pull downs 15 reps
- 2 sets back extensions 10 reps (very light weight)
- 5 min ab workout (do somethng different each week)
5:45 - 6:00 cooldown and stretch
weight check: 193 pounds
Goal reached!
Thursday Workout Schedule:
5:00 - 5:05: Warm up, treadmill or stationary bike
5:05 - 5:15: Stretch
5:15 - 5:45: weights (high rep low weight)
- 2 sets Shoulder flys 16 reps (8 to the side and 8 to the front)
- 2 sets shoulder raises 15 reps
- 3 sets concentrated curls 8-10 reps
- 3 sets hammer curls 8-10 reps
- 3 sets tricep pul downs 12 reps
- 3 sets tricep extensions 12 reps
- 2 sets forearm curls 20-25 reps
- 5 min ab workout (do somethng different each week)
5:45 - 6:00 cooldown and stretch