Monday Jan 31 |
 | gym (bike) 1:25:00 [3] | |
| slept:6.0 (sick) shoes: NB AR #2 |
| nose/throat all scratchy and nice green gobs produced |
Sunday Jan 30 |
| Orienteering (snowshoe) 28:30 [4]3 km (9:30 / km) +80m 8:23 / km | |
| spiked:12/13c slept:7.6 (sick) shoes: NB TRAIL RUNNERS |
| club meeting at walkers
short sprint course for runners, skiers and snowshoers
about 12" snow to lift your legs through |
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| C • Climb? 1 |
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Munnisunk Woods - Splits |
Friday Jan 28 |
| sports (hockey) 45:00 [5] | |
| slept:6.0 (sick) |
| something coming. throat/nose |
Thursday Jan 27 |
| gym (bike) 55:00 [3] | |
| slept:5.0 (sick) shoes: NB AR #2 |
| throat is scratchie and sore |
Wednesday Jan 26 |
| sports (hockey) 30:00 [5] | |
| slept:7.5 |
| not worth describing the embarassment we went thru tonight |
Tuesday Jan 25 |
| gym (trek) 53:00 [3] | |
| slept:6.5 shoes: NB AR #2 |
| feel good, hip is really coming around |
| gym (bike) 25:00 [3] | |
| shoes: NB AR #2 |
| just spinning intervals |
Monday Jan 24 |
| gym (bike) 1:05:00 [3] | |
| slept:6.0 shoes: NB AR #2 |
| hills |
Sunday Jan 23 |
| xc ski 40:00 [1] | |
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| with evalin and pavlina. temps about 15 and
the wind was kickin, tracks disappeared in 3 minutes.
snow shoed a bit and did the sled hill with evalin. |
Friday Jan 21 |
| sports (hockey) 45:00 [5] | |
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| tie game, hip much better |
Thursday Jan 20 |
| gym (bike) 1:05:00 [4] | |
| slept:5.0 shoes: NB AR #2 |
| low plateau setting,
watched shallow hal and mermaids. not sure which was worse. |
Wednesday Jan 19 |
| sports (hockey) 40:00 [5] | |
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Monday Jan 17 |
| Orienteering 23:10 [3]2.9 km (7:59 / km) +120m 6:37 / km | |
| shoes: VJ twister |
| not fealling up to racing today. just took it easy and finished way back. cold temps and wind were harsh. |
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Sprint - Splits |
Sunday Jan 16 |
| Orienteering 1:56:26 [3]11.9 km (9:47 / km) +580m 7:52 / km | |
| spiked:21/23c slept:8.0 (rest day) shoes: VJ twister |
| long hard race, tough from the beginning, uphill, across the hill and down the hill.
some rock underfoot made it hard work on my tired legs. stuck with it, enjoyed 8-14, then back up the hill, over and down to the finish.
stomach was bothering me early and I was happy to make it to the toilet before things became messy. ugh!! |
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Blue - Splits |
Saturday Jan 15 |
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| Event: US Team Fundraiser 3-day
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| Orienteering 39:30 [4]4.8 km (8:14 / km) +360m 5:59 / km | |
| spiked:13/15c slept:8.0 shoes: VJ twister |
| WRE middle distance race.
had a decent run due, I think, to running the model event yesterday. I enjoyed the course and terrain and the result was nice too. new shoes held up - no blisters. |
| bike (MTB) 30:00 [2]6.0 mi (4:59 / mi) | |
| slept:8.0 |
| MTB over to park on roads. easy ride, few pushes. |
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M21 WRE - Splits |
Friday Jan 14 |
| Orienteering 29:06 [2]4 km (7:16 / km) | |
| slept:3.0 |
| model event at Oak Mt SP
did 90 out of number 2 and turned it into a 180
decided to stop and check for nearby geocaches - nothing close so I went back to running the course.
checked out the black 'X's along the park boundary. turned out to be survey markers delineating the park. the rest of the course went ok, was a little too careful avoiding climb to 5. |
| bike (road) 45:00 [4]10.0 mi (4:30 / mi) | |
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| rode MtB back from east end of park. really hammered the park section and backed off once outside. headwind at the end sucked.
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Tuesday Jan 11 |
| gym (trek) 35:00 [3] | |
| slept:7.0 shoes: NB AR #2 |
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Monday Jan 10 |
| gym (bike) 55:00 [3] | |
| shoes: NB AR #2 |
| hill repeats |
| D 30:00 [2] | |
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| at home: abs/hips routine w/ lots of stretching |
| D 30:00 [2] | |
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| at home: abs/hips routine w/ lots of stretching |
Sunday Jan 9 |
| D 45:00 [2] | |
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| hips, abs, arms/shoulders
stretching |
Saturday Jan 8 |
| reserved 1:15:00 [1] | |
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| snowshoe with evalin at bennet's pond. snowshoes too slow so I carried them. then the poles were to slow, so I carried them too. did not have to carry evalin.
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Friday Jan 7 |
| sports (hockey) 45:00 [5] | |
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Thursday Jan 6 |
| D 15:00 [1] | |
| slept:4.0 |
| abs/hips, light weights, stretch |
Wednesday Jan 5 |
| sports (hockey) 32:00 [5] | |
| slept:7.0 |
| we had 7 skaters, not much rest, but that suits me fine.
we lost 4-0 although we matched their shots on net.
hip feels ok after, better than last week.
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Tuesday Jan 4 |
| gym (bike) 35:00 [3] | |
| ahr:103 max:121 shoes: NB AR #2 |
| moderate pace
watched the end of jurassic park #1 |
| D 15:00 [1] | |
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| at home abs/hips/stretch and massage |
Monday Jan 3 |
| gym (trek) 30:00 [4] | |
| ahr:119 max:142 slept:6.0 shoes: NB AR #2 |
| hill setting level 18
good push on the last climb
watching 'honeymoon in vegas' with nick cage
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| gym (bike) 25:00 [3] | |
| ahr:101 max:125 slept:6.0 shoes: NB AR #2 |
| interval setting
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| gym (bike) 24:00 [3] | |
| ahr:101 max:125 slept:6.0 shoes: NB AR #2 |
| low plateau setting
finished watching 'honeymoon in vegas'
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| gym (bike) 15:00 [2] | |
| max:100 shoes: NB AR #2 |
| warmup on spin bike |
| D 15:00 [1] | |
| slept:7.0 shoes: NB AR #1 |
| abs, weights, hips and stretch |
Sunday Jan 2 |
| xc ski 45:00 [3]6 km (7:30 / km) | |
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| spent some time with pepa working on climbing
knees and hip position, arms closer etc |
Saturday Jan 1 |
| xc ski 1:15:00 [3]12 km (6:15 / km) | |
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| craftsbury vermont: couple times around lemon haunt and then race loop
snow cover is minimal, very icey in spots
weather warm and windy |
| reserved (snowshoe) 30:00 [3]6 km (5:00 / km) | |
| shoes: NB TRAIL RUNNERS |
| snowshoe around craftsbury trails after dark.
used the led-lenser headlamp. plenty of light.
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