Monday Apr 30 |
 | Hiking 40:00 [2]3.0 mi (13:19 / mi) +20m 8:07 / km | |
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| Hiking with Lori around trails at Wonewok Conference Center |
| Misc Outdoor activities ( sailing , etc) (Rowing (fixed seat)) 15:00 [2]1.0 mi (14:59 / mi) | |
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| Rowing the skiff at Wonewok around the lake |
Sunday Apr 29 |
| Road Biking 1:30:00 [1]15.6 mi (5:46 / mi) +200m 3:27 / km | |
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| Biking around Stillwater for radio support for March of Dimes Walkathon. |
| Mtn Biking 30:00 [3]5.2 mi (5:46 / mi) +50m 3:29 / km | |
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| Loop around l Elmo regional park. Saw scout troop with leader starting out on POC. They were doing "put red fred in the shed" and pace counting to get to point A from the start . Didn't have the heart to interfere. |
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| C • Sweet 1 |
Saturday Apr 28 |
| Road Biking (mtn bike) 2:00:00 [2]28.0 mi (4:17 / mi) +120m 2:38 / km | |
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| Bike along Gateway to Pine Point and Square lake for lunch with Keith, Kelly ,& Lori |
Friday Apr 27 |
| Swimming 25:00 [3]1.25 km (20:00 / km) | |
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| 4 x (100mfr+100br+100ba) +50m evening cruise |
Thursday Apr 26 |
| Trail running 29:00 [3]4 km (7:15 / km) +40m 6:54 / km | |
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| Kath abbott trail run 1 outer loop , 3 inner loops. Knee a little twingy. |
Wednesday Apr 25 |
| Road Biking (mtn bike) 1:26:00 [3]20.5 mi (4:11 / mi) +80m 2:35 / km | |
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| Through KA to Pine Springs to Gateway to Pine Point and back via hills and Willernie. Felt sluggish ... rear brakes rubbing a bit and headwind and ?? |
Sunday Apr 22 |
| Note | |
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| MNOC Sand Dunes |
| Orienteering (control retrieval) 45:00 [2]*** 3.5 km (12:51 / km) +30m 12:20 / km | |
| spiked:3/4c |
| Control retrieval in the rain at Sand Dunes plus looking for 3 lost boy scouts (they eventually found a house and a ride back ). |
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| C • Did you do a course? 3 |
| Orienteering 1:25:00 [4]*** 5.9 km (14:24 / km) +130m 12:59 / km | |
| spiked:11/14c |
| Sand Dunes MNOC event
Started in heavy rain shower . Started out cautiously since almost immediately felt low level of contact with the map (rain on glasses etc) . 20m off #1 , #2 approached in a safe arc from the NW, spiked #3, #4,& #5 (used safe attackpoint of road junction to NW). #6 veg in openish area didn't match well so took safe approach and went until saw trail bend NW of #6 and looped back, #7 spiked, #8 spiked (nice area).
Then the overconfidence kicked in, # 9 (lots more open area and recent forestry work to the W ) , couldn't find it went off to NW , saw trail on NW relocated , came back through again (saw Jim Mullin also looking) , and went all the way going E to about 100 m from trail heading to #8. Then finally got the topo and the unmapped veg changes figured out and carefully came back again and found #9 (15 minutes goofing around ... all basically along the right NW-SE line but shifted 75 m N ).
#10 spiked, #11 (shaky ... 75 m wide to the W ), #12 spiked, #13 spiked. #14 spiked.
It was classic sand dunes (scratchy, and somewhat trashy underfoot) with complex topography. The courses were well designed with great use of the topography and some challenging "way out there away from any good atrtackpoints" controls (espec #9 and to some extent # 4,6, 11, 13). As usual at Sand Dunes the penalty for losing contact with the map was severe ! I was lucky to get only a 15 minute penalty ! |
Saturday Apr 21 |
| Trail running 30:00 [3]4 km (7:30 / km) +40m 7:09 / km | |
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| Early run at Kath Abbott (1 outer loop , 3 inner) . |
| Swimming 20:00 [3]1 km (20:00 / km) | |
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| 3 x (100m fr + 100 br + 100 ba) + 100 fr |
| Misc Outdoor activities ( sailing , etc) 20:00 [1] | |
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| attacked an oak stump and also planted 4 yew trees and 1 pine. Warm day (finally) |
Friday Apr 20 |
| Road Biking 1:12:00 [2]15.8 mi (4:33 / mi) +80m 2:47 / km | |
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| Mtn bike on road with Lori after work...out to 96 back via hills and hwy12 .
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Wednesday Apr 18 |
| Swimming 23:00 [3]1.2 km (19:10 / km) | |
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| evening swim at Y 4 x (100 fr+100br+100ba) |
Tuesday Apr 17 |
| Hiking 10:00 [1]1 km (10:00 / km) | |
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| Lunchtime walk at Battle Creek (Winthrop area). If we can get the Lidar data then it would be a great place for a summer sprint (open with scattered trees, lots of topography). |
| Road Biking 1:16:00 [3]19.5 mi (3:53 / mi) +40m 2:24 / km | |
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| Gateway trail (out via Pine Springs to Pine Point) then run then back via Willernie. |
| Trail running 10:00 [3]1.2 km (8:20 / km) +20m 7:42 / km | |
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| trail run at Pine Point. Legs felt heavy after the bike ride and Sundays efforts |
Sunday Apr 15 |
| Note | |
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| MNOC Lebanon Hills |
| Orienteering race 1:11:23 [4]*** 8.03 km (8:53 / km) +200m 7:54 / km | |
| spiked:17/17c |
| Perfect day at MNOC Lebanon Hills meet ; some great courses which took advantge of all the buckthorn clearing work they have done. Lots of trails. Navigated well; stayed in contact >95% of the time . |
| Orienteering race 18:09 [3]2.37 km (7:39 / km) +55m 6:52 / km | |
| spiked:12/13c |
| Sprint course at Lebanon Hills ; great course. I enjoyed running through the pines on 6 of the legs. Nice control placment by Pete making those micro route choices important and some good route choice problems . Thanks Pete! |
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| C • Glad you enjoyed it 5 |
| Orienteering (control retrieval) 25:00 [3]*** 2.5 km (10:00 / km) +50m 9:05 / km | |
| spiked:7/7c |
| Retrieval at Leb hIlls |
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Sprint - Splits |
Saturday Apr 14 |
| Misc Outdoor activities ( sailing , etc) 1:30:00 [1] | |
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| Raking, pulling stumps, and chopping oak logs. Good upper body work out! |
| Hiking 20:00 [2]2 km (10:00 / km) +20m 9:31 / km | |
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| Brisk evening walk around KA with L |
Friday Apr 13 |
| Road Biking 57:00 [3]14.0 mi (4:04 / mi) +80m 2:29 / km | |
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| Bike out on Gateway via Pine Springs and hills back |
Tuesday Apr 10 |
| Gym workout (bike,wts etc 30:00 [3]2.0 mi (14:59 / mi) | |
| ahr:124 |
| elliptical and bike |
| Swimming 21:00 [3]1.05 km (20:00 / km) | |
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| 3 x (100 fr+ 100 br + 100 ba) +150 |
Sunday Apr 8 |
| Trail running 25:00 [3]3.5 km (7:09 / km) +50m 6:40 / km | |
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| Loops around Kath Abbott |
| Mtn Biking 15:00 [3]5 km (3:00 / km) +50m 2:51 / km | |
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| Loops around Kath Abbott. Cold but sunny |
Saturday Apr 7 |
| Road Biking 30:00 [3]8.0 mi (3:45 / mi) +15m 2:19 / km | |
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| asphalt trails at L Elmo w Keith. Windy and cold |
| Misc Outdoor activities ( sailing , etc) 1:00:00 [1] | |
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| Splitting logs, digging, raking , grinding up brush pile most of the morning. Cold and windy |
Friday Apr 6 |
| Gym workout (bike,wts etc 25:00 [3] | |
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| Bike and wts |
| Swimming 20:00 [3]1 km (20:00 / km) | |
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| 500m free (8:25) then br/fr/ba |
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| C • have you noticed.... 4 |
Thursday Apr 5 |
| Swimming 24:00 [3]1.2 km (20:00 / km) | |
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| 3 x (100m fr+ 100 m br+ 100 m ba) + 300m fr |
Sunday Apr 1 |
| Note | |
| (rest day) |
| decided to check progress so far on 2007 goals (after 3 months of winter or 1/4 of year ):
50 hrs exercise (vs 78 target) (just been lazy)
280k travelled vs 500k target (need to get out on bike out & put some miles on)
210 controls vs 138 target (good selection of out of town O- UK, GAOC,BGR etc))
20 km swim vs 15 km target
0 km kayak .....too icy!
2700 m climb vs 2500 m target
198 minutes of sub 9 min/km orienteering vs 180 for entire year (complete .. so i can slow down now) .
beer consumption (mostly premium)
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