Miles:
1096 total / 196 in 2012
Goal:

Western States 100 mile finish and US championship in orienteering

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Nik logged 1096 miles.

Last workout 7 days ago. Help get them back on track!

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Entries

  1. RUN
    alright backyard 1.43 mi 00:14:39 10:16 pace

    legs still dead, 60-60s x only 6

  2. RUN
    alright nimshew loop 5.42 mi 00:49 08:58 pace

    dead legs+ hills = tough night.

  3. RUN
    alright flume trail 4.27 mi 00:39 09:09 pace

    1/4 mile surges/1/4 mile jog, dead legs from racquetball last night but still didn't do too badly. Except got mild heat exhaustion afterwards, rapid recovery with some cold water head soaking. Di... read more

  4. RUN
    good track 4.16 mi 00:51 12:13 pace

    interval ladder 100-100-200-200-400-800-400-200-200-100-100. Lots of fun. 19-19-37-37-86-3:18-86-36-36-16-16s. Seems like I should be able to go faster on the short sprints but I guess I'm not y... read more

  5. RUN
    good back yard 2.58 mi 00:26 09:59 pace

    60-60s x12

  6. RUN
    good skyway 5.03 mi 00:42 08:22 pace

    5 mile TT, up the hill and back

  7. RUN
    good back yard intrevals 1.89 mi 00:27 14:08 pace

    450m repeats, tough go at it. 2 minute rests. Cut short because I had limited time

  8. RUN
    good 2.15 mi 00:21 09:33 pace

    60-60's x9 in terrain, tough go of it but it will make me faster

  9. RUN
    alright around the block 2.9 mi 00:30 10:11 pace

    almost-mile repeats x3, pretty good uphill in the back stretch. not feelin it today though.

  10. RUN
    good treadmill 3 mi 00:23 07:47 pace

    3 mile tt

  11. RUN
    alright poa hill 3.31 mi 00:39 11:41 pace

    1 minute surges w/ 1 min rest on the Hill loop, brutal run

  12. RUN
    good wyclif 3 mi 00:25 08:20 pace

    3 mile hills

  13. RUN
    great back yard 3.07 mi 00:30 09:45 pace

    30-30's x30

  14. RUN
    good poa loop 5.49 mi 00:57 10:27 pace

    1/2 mile repeats x7 with random hills and 1/4 mile walk between. Good workout

  15. RUN
    good Ridge Run 5k 3.01 mi 00:25 08:26 pace

    lost some GPS signal in the woods; it was actually 3.1 this time. Hilly 5k with about half on trails, came in 2nd in 35-44 age group and about 6th overall for 98 runners. First time I have ever w... read more

  16. RUN
    good back yard 2.19 mi 00:22 10:05 pace

    30-30's x22

  17. RUN
    good track 4.1 mi 00:40 09:48 pace

    3xmile repeats, time trial mile was 7:03. warmup was 7:48, last one was 7:24.

  18. RUN
    good Sacramento Zoo Zoom 5k 3.1 mi 00:24 07:50 pace

    baseline 5k time, my coach thinks he's going to get me under 20 minutes by June. Felt pretty good, negative splits by a few seconds, beat a 10 year old boy and a 9 year old girl with my finish spr... read more

    • Nik W.
      Nik W.

      also this was the first race in a long time I didn't run the longest option-- felt weird.

      about 1 month ago Like

    • Alisyn G.
      Alisyn G. Cheers
      Cheers:

      Awesome! Great job out there! Too funny, wish I had known you were going to be there!

      about 1 month ago

  19. RUN
    good treadmill 4 mi 00:53 13:15 pace

    hill half mile repeats, 6mph @ 5-6-7-6-5 % grade, 7% one was 5.6mph. 1/4 mile recovery

  20. RUN
    good treadmill 3 mi 00:25 08:09 pace

    3 mile run