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!

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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!!

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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

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!

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

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Found at: sports.aol.com/fanhouse

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.

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