The Training Blog of khylowens

Logbook Activity

• Type: Swim
• Date: 08/19/2008
• Time: 15:12:31
• Total Time: 1:00:00.00
• Distance: 3000 yd
• Average Pace: 2:00.32/100yd

Logbook Activity

• Type: Cycle
• Date: 08/19/2008
• Time: 05:21:53
• Total Time: 1:33:04.00
• Distance: 31.2 miles
• Average Speed: 20.11 mph

Logbook Activity

• Type: Run
• Date: 08/18/2008
• Time: 11:34:02
• Total Time: 1:00:00.00
• Distance: 6.5 miles
• Average Pace: 9:13.85/mile

had a good ride this morning, set out to do 75 miles. after about 50 miles I wanted to quit but I kept going and got 76 miles in. the last 25 didn’t seem like it was ever going to end. next week I’ll do 80 miles.

Logbook Activity

• Type: Cycle
• Date: 08/17/2008
• Time: 09:30:57
• Total Time: 3:58:00.00
• Distance: 76.01 miles
• Average Speed: 19.16 mph
• Max Speed: 26 mph

 I was at the pit in flagstaff having a good day i had just red pointed a 5.11b (I climbed it  with out falling) so I thought that I would do the 5.11c right next to it. it  started out good got the first clip no problems  started towards the next bolt was doing good, it was a little balancey but not to bad. I get to the bolt and I am looking at it, I hook  my quick draw on the bolt reach down grab the rope to clip the draw, still no problems, but then as I am trying to clip for some reason I can’t clip it so I let the rope go so my belayer can take up the slack in the rope, at this point I am about 25 feet of the ground and my only protection is about 10 feet below me, I think at this point my belayer had taken up almost all of the slack and my fingers slipped off and I was falling. My foot got caught just enough to flip me so my back was going towards the ground, then the rope took up tight and my belayer came off the ground, we collided in the air but he kept going up and I kept going down. I ended up sliding  across the ground uninjerd. I got lucky. If my foot didn’t get caught in th rock I probably would have hit feet first and that could have injured me. The Only thing that happened to me is that I got a prity nasty rope burn on the back of my leg. the belayer was fine. I was shaking a little bit,  but I was ok.

after that I tried leading  a climb that was a lot easer (5.10d) but couldn’t do it so I let some one els go and I ended up top roping it.

even after all that I can’t wait for next week to get back out and try something new.

Logbook Activity

• Type: Other
• Date: 08/16/2008
• Time: 19:21:56
• Total Time: 1:30:00.00

Logbook Activity

• Type: Cycle
• Date: 08/15/2008
• Time: 06:04:26
• Total Time: 1:17:36.00
• Distance: 27.24 miles
• Average Speed: 21.06 mph
• Max Speed: 30.1 mph

Logbook Activity

• Type: Swim
• Date: 08/14/2008
• Time: 15:33:18
• Total Time: 00:35:00.00
• Distance: 2000 yd
• Average Pace: 1:44.9/100yd

Logbook Activity

• Type: Run
• Date: 08/13/2008
• Time: 14:39:19
• Total Time: 1:18:52.00
• Distance: 9 miles
• Average Pace: 8:45.55/mile

did an actual work out today, rather than just running.

4-100 yard sprints

4-200 yard sprints

4-400 yard sprints

25 min run incline 2

I was supposed to do nine miles but my ankle  was started to bother me so slowed down and did my cool down. maybe next time I get the nine miles

Logbook Activity

• Type: Run
• Date: 08/11/2008
• Time: 14:06:36
• Total Time: 1:05:00.00
• Distance: 6.25 miles
• Average Pace: 10:23.92/mile

Logbook Activity

• Type: Cycle
• Date: 08/11/2008
• Time: 05:43:27
• Total Time: 1:28:45.00
• Distance: 29.8 miles
• Average Speed: 20.15 mph
• Max Speed: 25.9 mph