Saturday Apr 5 |
 | running warm up/down (pre-race) 15:00 [2]1.5 mi (10:00 / mi) +40m 5:44 / km | |
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| running race (1st leg sugarbush) 32:15 [5]5.0 mi (6:26 / mi) +40m 3:55 / km vdot: 51.1 | |
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| 2nd fastest ironman, with transition I was first into the river |
| canoeing race (Mad River) 48:28 [4]6.0 mi (8:04 / mi) | |
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| 2nd fastest, 1 kayak passed me. |
| biking race (uphill to ski area) 34:51 [5]8.0 mi (4:20 / mi) +300m 2:25 / km | |
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| suprisingly, the fastest ironman |
| skate skiing (slushly loops) 22:18 [5]4 km (5:34 / km) +80m 5:04 / km | |
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| 4 loops on a slushy course with a fast downhill of alternating soft slush, hard slush, and ice followed by a vicious sharp turn.
Slid out my first loop, but stayed upright the next 3.
Used my 150 cm Tempo skates, which I think reduced the flail factor on the climbs but they felt real slow on the flat slush sections. |
Friday Apr 4 |
| running tempo (w/ Allison) 22:00 [2]2.0 mi (10:59 / mi) +40m 6:26 / km | |
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| skate skiing hills (crust cruise) 15:00 [2]1.0 mi (14:59 / mi) +30m 8:32 / km | |
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| biking hills (mtb on road) 23:00 [2]3.0 mi (7:40 / mi) +110m 4:17 / km | |
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Thursday Apr 3 |
| walking warm up/down (with Kestrel) 40:00 [1]1.5 mi (26:39 / mi) +110m 13:30 / km | |
| (rest day) |
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Wednesday Apr 2 |
| running warm up/down 15:00 [2]1.5 mi (10:00 / mi) +50m 5:38 / km | |
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| biking (road) 45:00 [3]9.0 mi (4:59 / mi) +140m 2:58 / km | |
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| Nasty cold, windy, snowy. 21F |
| canoeing warm up/down (whitewater Black Riv.) 1:00:00 [2]1.0 mi (1:00:00 / mi) | |
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| Water level way up. Cold and windy |
Tuesday Apr 1 |
| running tempo (dirt roads very icy) 30:00 [3]3.0 mi (10:00 / mi) +110m 5:35 / km | |
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| strength (moving canoes) 10:00 [4] | |
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| biking intervals (exer-bike inside) 20:00 [3] | |
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| walking warm up/down (with Allison + Kestrel) 50:00 [1]1.5 mi (33:20 / mi) | |
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Monday Mar 31 |
| walking warm up/down (with Kestrel) 1:05:00 [1]2.5 mi (25:59 / mi) +110m 14:13 / km | |
| (rest day) |
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| canoeing long (teaching Lamoille R.) 1:30:00 [2]3.0 mi (29:59 / mi) | |
| (rest day) |
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Sunday Mar 30 |
| running warm up/down 30:00 [2]3.0 mi (10:00 / mi) +110m 5:35 / km | |
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| biking warm up/down (milk run plus other ride) 1:10:00 [2]9.0 mi (7:46 / mi) +50m 4:45 / km | |
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| biking intervals (road bike) 1:00:00 [3]14.0 mi (4:17 / mi) +200m 2:33 / km | |
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| about 38F |
| skate skiing hills (slushy crust on field) 40:00 [4]6 km (6:40 / km) +240m 5:33 / km | |
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| sandwiched between the two bike sessions |