Monday Feb 28 |
 | Running warm up/down 43:30 [2] 6.9 km (6:18 / km) +70m 6:00 / km | |
| ahr:140 shoes: VJ Sarva |
| Running down to the Golf course and back plus jogging between loops. |
| Running tempo 29:15 [4] 4.5 km (6:30 / km) +165m 5:30 / km | |
| ahr:162 max:178 shoes: VJ Sarva |
| 3 fast loops on Blackhawk Golf course, Each loop had 3 hills pushing the pulse into the mid 170ies but recovering on the downhills despite running fast. 4' rest in between loops. Snow covered ground made it a good off-trail workout. |
Sunday Feb 27 |
| Climbing race 1:00:00 [1] +50m | |
| |
| My first Bouldering competition. 2nd in the 'Experienced' class (Beginner-Experienced-Advanced-Open), Probably M-Brown or so...
We had 3.5h to try as many routes as you wanted but only the top 5 scores counted. |
| |
| C • how does the scoring work? 4 |
| XC-Skiing (Skate) 48:00 [2] | |
| |
| Sort ski on Odana. Well let's put it that way: there was still some snow... |
Saturday Feb 26 |
| Running long 2:00:01 [3] 21.5 km (5:35 / km) +200m 5:20 / km | |
| ahr:145 max:170 shoes: Addidas |
| Long Run: Bike Path-Arboretum-Vilas
About half of it on snow covered trails in the Arboretum. Very nice, sunny day! |
Thursday Feb 24 |
| Climbing 1:00:00 [1] | |
| |
| at Boulder's. They were ripping down all holds in half of the gym for Sundays comp, so we did a rather short toprope session. |
Wednesday Feb 23 |
| Running warm up/down 42:20 [2] 7.9 km (5:22 / km) | |
| ahr:156 shoes: Addidas |
| Indoor @ the Shell
Warm up/down and running between Series. |
| Running intervals 30:25 [4] 8 km (3:48 / km) | |
| ahr:174 max:187 shoes: Addidas |
| Intervals: 4x400m, 2x800m, 1x1600m, 2x800m, 4x400m
jogging 1/2 of the previous distance in between (incomplete recovery).
Times (average): 1:29, 3:01, 6:05, 3:04, 1:33
I guess I started out a bit too hard. I probably did not yet recover completeley from last Saturday. |
Tuesday Feb 22 |
| Climbing 1:00:00 [1] | |
| |
| The usual climbing at Boulder's Gym |
Sunday Feb 20 |
| Running 1:13:00 [2] 12.5 km (5:50 / km) +100m 5:37 / km | |
| ahr:135 max:147 shoes: VJ Sarva |
| Recovery run, Arbo Loop
Some fresh snow made it a pleasant run. |
Saturday Feb 19 |
| Orienteering long 3:50:00 [3] ** 20 km (11:30 / km) +1000m 9:12 / km | |
| ahr:153 max:180 shoes: VJ Sarva |
| '6h' Snowgaine at Mississippi Palisades State Park with Dmitry. 2nd place behind Frey/Buckley who won in an amazing time of 3:08!
We started good and were up with them until about 1/4 when we made a strategic misstake which cost us probably 10'. Afterwards we slowed a bit down and apparently they speed up...
It was a nice long run with some map reading and very pelasant company! |
Thursday Feb 17 |
| Climbing 1:00:00 [1] | |
| |
| at Boulder's Gym |
Wednesday Feb 16 |
| Running 40:00 [3] 7 km (5:43 / km) | |
| ahr:155 shoes: Mizuno |
| Warm up/down plus jogging between the two TR |
| Running 20:00 [4] 5.1 km (3:55 / km) | |
| ahr:176 shoes: Mizuno |
| indoor @ the Shell
2x10' Tempo Run |
Tuesday Feb 15 |
| Running 1:08:00 [3] 12.5 km (5:26 / km) +100m 5:14 / km | |
| ahr:142 max:164 |
| Arbo loop |
Monday Feb 14 |
| Swimming 50:00 [3] | |
| |
| 20' breast stroke, 20' crawl plus some cool down. |
Sunday Feb 13 |
| Running long 2:01:00 [3] 20 km (6:03 / km) +150m 5:50 / km | |
| ahr:138 max:156 shoes: Mizuno |
| Ice Age trail and Military Ridge trail out in Verona.
Probably a *** on the ugly scale: continuous rain/drizzle, right above freezing. Ground switched between ice, water soaked snow, ankle deep (ice) water and dirt... oh and I forgot about the wind... |
Saturday Feb 12 |
| Orienteering 1:05:00 [3] *** 6 km (10:50 / km) +255m 8:56 / km | |
| ahr:156 max:174 shoes: VJ Sarva |
| O-Training at Bluemound. It was tough, still some snow and each step you break in ankle deep. Slow speed makes for easy navigation. |
| XC-Skiing (Skate) 45:00 [3] 8 km (5:38 / km) +155m 5:08 / km | |
| ahr:145 max:176 |
| Some easy skating after the run. Trails getting very soft. |
Friday Feb 11 |
| Running 45:00 [3] 8 km (5:38 / km) | |
| shoes: Mizuno |
| Inoor @ the shell
warm up cool down and running between series |
| Running 21:00 [4] 5.6 km (3:45 / km) | |
| ahr:174 max:187 shoes: Mizuno |
| 7x800m between 2:55 and 3:01 |
Thursday Feb 10 |
| Climbing 1:00:00 [1] | |
| |
| at Boulder's Gym |
Wednesday Feb 9 |
| Running 56:00 [3] 10.5 km (5:20 / km) | |
| ahr:152 shoes: Mizuno |
| Indoor at the shell.
HR a bit high for the speed, still recovering but it feels good to run again. |
| Running 6:55 [4] 1.8 km (3:51 / km) | |
| ahr:178 max:185 shoes: Mizuno |
| Could not resist and ran 1x800m and 1x1000m fastish. Not pushing too hard because I'm not 100% fit yet |
| Strength 25:00 [1] | |
| |
| 3x the usual |
Monday Feb 7 |
| Note | |
| (sick) |
| Looks like the flu caught me. Don't feel too bad but have to stay close to a restroom... |
Sunday Feb 6 |
| Running 1:05:00 [3] 12.5 km (5:12 / km) +100m 5:00 / km | |
| ahr:149 max:189 shoes: Mizuno |
| Arbo Loop
slightly faster than usual, pushing the hills |
| Note | |
| |
| I was planning to do the Badger state games XC marathon today but they cancelled it because it rained away all the snow over night. Bummer! No qualifying time for the Birkie now, so I'm not sure if I'll do it or not. Let's see if they will have enough snow... |
Saturday Feb 5 |
| Running 23:00 [3] 4.3 km (5:21 / km) +60m 5:00 / km | |
| ahr:142 max:174 shoes: Mizuno |
| |
Friday Feb 4 |
| Running 1:13:00 [3] 12.4 km (5:53 / km) +90m 5:41 / km | |
| ahr:134 max:172 shoes: Mizuno |
| Easy Arbo Loop
3 accelerations up the hills towards the end |
Thursday Feb 3 |
| Climbing 1:00:00 [1] | |
| |
| At Boulder's Gym
|
Tuesday Feb 1 |
| XC-Skiing (Skate) 55:00 [3] 13 km (4:14 / km) +200m 3:56 / km | |
| ahr:149 max:169 |
| Easy skiing at Elver, just a bit icy but very fast! |