4月16日
April and May Race Schedule and Training Logs
Saturday April 18, Road Bike Time Trial, 10 Miles, done
33:13 at 18mph overall pace, 18 of 20 in the Master Men category. these guys are blood and guts!
Started too fast and pursued better bikers too hard,
the last 2 miles was tough not to drop down a gear, live and learn once again!
Still my best time this year for 10 miles.
Photo by Andy Romang of Anchorage
Saturday April 25, 5k Heart Run, done!
Run time: 34:22, 11:27 pace, 5.2mph, best yet!
Sunday April 26, Seward Highway 35k Bike Time Trial, did not enter.
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April Workout Log |
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Dist |
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Reps/Splits |
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Date |
Activity |
K |
Where |
or Laps |
Times |
Notes |
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1 |
ski |
2.5 |
Besh |
1 |
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sticky snow with volcano ash, last ski!! |
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2 |
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3 |
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4 |
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5 |
hike |
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Turnagain |
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1+hrs |
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6 |
Bike |
16.1 |
Swd Hwy |
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41:44:00 |
14.6mph mov ave 19mph max, old mtn bike w/85psi tires |
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7 |
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8 |
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9 |
Run |
5 |
Neighhborhood streets |
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42:09 overall total ascent 261
walked 1.5-2.0,
4.4mph mov ave |
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10 |
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11 |
Hike |
1 |
Turnagain Trail by Windy Corner |
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48 minutes |
steep trail with some ice & snow .8 miles 1.9mph mov ave 290 ft ascent |
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12 |
Run |
5 |
Old Seward Hwy along Potter |
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38:15:00 |
3.1 miles 4.8mph mov ave 100 ft ascent |
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13 |
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14 |
Road Bike |
16 |
Seward Hwy Potter to Beluga and rtn |
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34:57:00 |
17mph overall ave, 18- out 20+ in first ride on the old racing bike |
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15 |
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16 |
Road Bike |
26 |
Seward Hwy., Potter South 8 miles & rtn |
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53:00:00 |
16 miles, first time using aerobars, quite nice a little squirrelly, 18.1mph overall, about 16-17 out, 20+ back |
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17 |
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18 |
Road Bike |
12.9 |
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8 mile pre race warm up |
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Time Trial |
16.1 |
Fort Rich shooting range to Arctic Valley Road driving range and rtn |
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33:13:00 |
10 mile Time Trial, started out too fast and pursued faster rider too hard, was tough the last 2 miles to hold a pace, glad it's done! 18mph overall pace |
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19 |
Run |
5 |
Old Seward Hwy along Potter |
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38:52:00 |
3.1 miles 4.7mph mov ave 100 ft ascent |
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20 |
Bike |
40 |
Seward Hwy. Potter South to Indian Creek and rtn |
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1:34:00 |
25 mile out and back, tough head wind after the turn around for a few miles, 16mph overall pace |
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21 |
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22 |
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23 |
Run |
5 |
Elmore-Abbott Paved Path |
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39:23:00 |
126 feet ascent, 4.7mph move ave |
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24 |
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25 |
Run |
5 |
Heart Run |
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34:22.6 |
Mat to Mat (actual run time) |
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947 of 1238 mat to mat |
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11:27 pace, 5.2mph |
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26 |
Hike |
4 |
Abbott Trail head to Campbell Creek |
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2.6mph, stiil a lot of snow and mud and had to bushwack a couple places around ponds |
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27 |
Hike |
2.5 |
Woranzof Coastal Trail |
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1.5 miles at lunch |
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Bike |
25 |
Seward Hwy Potter 5 8mi and rtn |
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57:20:00 |
16 miles moderate pace with some speed intervals on aero bars 16.74mph |
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28 |
Run |
5 |
Waronzof S out and back |
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37:30:00 |
3.1 miles, 179 feet ascent, slow on uphills! |
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29 |
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30 |
Hike |
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Coast Trail |
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1 mile at lunch, 3.7mph |
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Run/Walk |
3 |
Potter Old Rd |
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11:10 |
1 mile run, walked back, felt too tight |
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May Workout Log |
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Dist |
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Reps/Splits |
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Date |
Activity |
K |
Where |
or Laps |
Times |
Notes |
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2 |
Hike |
5 |
Jodpur track to Lekisch along bluff |
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2.7 mph move ave 720 feet total ascent |
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3 |
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4 |
Run |
5 |
Potter Old Rd |
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35:49:00 |
3.1 miles, 5.2mph |
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5 |
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6 |
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7 |
Bike |
16 |
Potter to Beluga and return |
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22:50 12:00 |
5 miles out, 13.1, mph 5 miles return, 25mph |
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8 |
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9 |
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10 |
Run |
5 |
Potter Old Rd |
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37:10:00 |
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11 |
Bike |
17 |
Abbott Elmore & rtn |
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44:00:00 |
10.6 miles with hills |
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12 |
Bike |
32 |
Seward Hwy Potter 10mi and rtn |
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1:12:00 |
20 miles, 10 out and 10 back, was cruisin out, headwind back but geared down and kept going, wind relented the last 2 miles and was able to put on a good burn to complete, nice! 18mph ave |
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13 |
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14 |
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15 |
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16 |
Run |
5 |
Bear Valley Challenge |
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approx. 42 minutes 409 foot vertical ascent, some steep muddy single track trail |
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17 |
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18 |
Run |
5 |
Round the block |
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42:10:00 |
Hills! |
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19 |
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20 |
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21 |
Run |
3 |
Elmore Path |
1 mile |
10:05 |
6mph |
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22 |
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1 mile |
11:15 |
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23 |
Bike |
32 |
Potter 10 mi S & Rtn |
10 mi |
41:10:00 |
14.6mph out |
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10 mi |
26:19:00 |
22:8mph rtn |
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1:07:29 |
17.9mph ave |
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24 |
Hike |
3 |
Ridge above Bear Valley with Courtney |
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1.5 hours up and back, approx. 1,000ft climb |
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25 |
Run |
3 |
Elmore Paved Path |
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9:43 |
First Mile, walked some after |
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26 |
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9:50 |
Second Mile |
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27 |
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28 |
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29 |
Run |
3 |
High School Track |
2 miles |
21:27 |
2 miles, 5.6mph ave |
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30 |
Run |
3 |
Track |
2 miles |
21:54 |
really windy |
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