Friday, June 27, 2008

Brutal Bike Ride


Wow, it has been a while since I was on a mountain bike actually on a mountain. I just got back from riding Waterton Canyon, the road leading up to the dam, and the singletrack loop at the end. Whew! I was in my lowest gear just crawling up some of the climbs, and I had to dismount to get down some of the descents. Overall, it was a fun time, even got an ice bath in to heal my legs in the creek afterwards. Just over 100 minutes of aerobic exercise, no wonder in Colorado everyone is so fit!

In other news, I was poking around the Orienteering world last night, and found this.

Three Sprint Courses for North American Sprint Series at Manitou Park (Woodland Park)
Saturday, July 19th, 2008


Doesn't this look totally awesome!! They have beginner courses, they even hook you up with maps and compasses. I think WTFAC should totally do this, it would be loads of fun! Let me know what you think, either in comments or in person.

See you all bright an early (7:00) tomorrow morning!

SEP

Thursday, June 26, 2008

Track Intervals

Weird work-out tonight, I thought it would be hard, but everyone seemed to say it was very easy, rating about a 3 on the perceived exertion scale. Huh. That confuses me a bit, but, it is good information to have. I think next week we will reduce the rest, and we will try having our split times be the averages we achieved tonight.

Back to L & O!!

SEP

June 26th Intervals
10 x 400 m 3:00 rest































Name Split Interval 1 Interval 2 Interval 3 Interval 4 Interval 5 Interval 6 Interval 7 Interval 8 Interval 9 Interval 10 Average
Alex 1:20 1:20 1:15 1:18 1:16 1:15 1:13 1:10 1:09 1:08 1:06 1:13
Taylor 1:25 1:22 1:18 1:19 1:20 1:18 1:17 1:15 1:15 1:15 1:15 1:17
Brenden 1:30 1:27 1:21 1:22 1:26 1:24 1:21 1:18 1:20 1:16 1:17 1:21
Jake 1:30 1:28 1:21 1:22 1:26 1:24 1:22 1:19 1:20 1:18 1:18 1:21
Ryan 1:35 1:30 1:29 1:26 1:28 1:27 1:26 1:27 1:26 1:25 1:22 1:26












The Ladies 1:40 1:38 1:35 1:35 1:37 1:36 1:37 1:39 1:37 1:35 1:34 1:36

Wednesday, June 25, 2008

Red Rocks June 24th

Sorry for the delay*, but here is the data from yesterday's Red Rocks training session. The total number of steps went down from last week, but that is because we were starting on the 15th step. The first 14 easier steps were roped off, so we spent more time on the upper steeper ones. I was very impressed with everyone, we had a great turnout, and people attacked the stairs better than they had in the past. Excellent job!

Red Rocks June 24th












1st Level 2nd Level 3rd Level 4th Level 5th Level 6th Level Top Level Total Steps



Katelyn 10 20 30 27 28 23 23 161



Caroline 10 20 30 27 28 23 25 163



Kim 10 20 30 24 28 25 27 164



Kelli 10 20 30 27 28 26 27 168



Kelsey D. 10 20 30 40 28 27 35 190



Melanie 10 20 30 40 42 26 30 198



Kelsey G. 10 20 30 40 35 28 35 198



Ryan 10 20 30 40 50 35 33 218



Jake 10 20 30 40 50 35 34 219



Taylor 10 20 30 40 50 37 41 228



Patrick 10 20 30 40 50 43 41 234



Jack 10 20 30 40 50 54 33 237



Kevin 10 20 30 40 50 54 54 258



Derek 10 20 30 40 50 54 54 258



Alex** 10 20 30 40 50 54 54 258



* I was brewing my new creation yesterday, a coffee IPA, I really hope it comes out OK. I think I might have pitched the yeast a little early when it was a bit cold, but we'll see. I brought it upstairs to warm it up, hopefully that will wake the buggers up!

** Alex not only made it all the way up the ladder, but then he went back down the entire ladder as well, for a grand total of 408 steps!! Wow!

Friday, June 20, 2008

Top Ten Athletes of the World

Ran across this while killing some time waiting to go golfing this afternoon.

Interesting, to say the least.

Wall Street Journal's Top Ten Athletes


SEP

Found at: sports.aol.com/fanhouse

Tuesday, June 17, 2008

Updated Records Sheet

The current crop of athletes have many of the records at CHS for the distance events, but not all. I believe, with a lot of hard work and dedication, we can get those last few records that have been up there for a few years. Remember, records are made to be broken! Let's go break some!!


(Click on the record chart for an closer, more detailed view.)

Red Rocks June 17th Table

Red Rocks June 17th































































































































































































































































1st Level 2nd Level 3rd Level 4th Level 5th Level 6th Level Top Level Total Steps






















































































































































































































































Caroline 10 20 30 30 31 32 31 184






















































































































































































































































Katelyn 10 20 30 31 33 35 31 190






















































































































































































































































Kirsten 10 20 30 36 36 31 31 194






















































































































































































































































Kelli 10 20 30 35 36 38 31 200






















































































































































































































































Melanie 10 20 30 40 41 31 31 203






















































































































































































































































Jake 10 20 30 40 50 34 38 222






















































































































































































































































Josh 10 20 30 40 50 30 43 223






















































































































































































































































Ryan 10 20 30 40 50 48 44 242






















































































































































































































































Patches 10 20 30 40 50 47 48 245






















































































































































































































































Patrick 10 20 30 40 50 60 45 255






















































































































































































































































Jack 10 20 30 40 50 60 57 267






















































































































































































































































Alex 10 20 30 40 50 60 69 279






















































































































































































































































Kevin 10 20 30 40 50 60 69 279



Today was a great first day of the 2008-2009 training season! Red Rocks is a brutally hard work-out, even the "warm-up" is tougher than what most people do out there. We had 13 kids attending, and only 6 pukers. :) Make sure to get some fluids in you this afternoon, you need to replenish.

I like the idea of keeping the chart, it gives us something to shoot for to improve from week to week.

Rest up today, go for an longish run tomorrow and do 8 strides or so afterwards. I can't wait to see everyone on Thursday evening!

Good job today guys, very good job.

SEP