Saturday Jun 30 |
 | Trail running warm up/down 20:00 [3]1.0 mi (20:00 / mi) +120m 9:03 / km | |
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| Down to the beach and back (2X) as warm up/cool down for the Croixathlon |
| Swimming race 11:58 [4]0.6 km (19:57 / km) | |
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| Swim leg of Croixathlon at Camp St Croix (with wet suit) 29th place |
| Trail running race 2:59 [3]0.3 mi (9:57 / mi) +60m 3:49 / km | |
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| up hill from beach to transition area 37th place |
| Road Biking race 42:09 [4]13.9 mi (3:01 / mi) +50m 1:52 / km | |
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| Bike leg nice rolling hills 39th place |
| Trail running race 26:04 [4]3.0 mi (8:41 / mi) +25m 5:16 / km vdot: 34.9 | |
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| Trail run leg of Croixathlon on N side of Camp St Croix. Strong finish 51st place on run; 36th place overall (out of 189) total time 1:24:09 4th place in M50 to 59 |
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| C • something tells me it would be... 5 |
| Swimming 25:00 [2]1 km (25:00 / km) | |
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| evening slow cruise at Y with L |
Wednesday Jun 27 |
| Gym workout (bike,wts etc 50:00 [3]3.0 mi (16:39 / mi) | |
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| walk, run on indoor track, wts , elliptical and treadmill at Augusta Y |
Monday Jun 25 |
| Swimming 20:00 [3]1 km (20:00 / km) | |
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| evening swim at Y |
Sunday Jun 24 |
| Road Biking (mtn bike) 51:00 [2]14.5 mi (3:30 / mi) +60m 2:09 / km | |
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| scoping out visit to bike route for Croixathlon ; nice undulating course |
| Kayaking 55:00 [3]4.0 mi (13:45 / mi) | |
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| lower Kinni from F to St Croix and back upriver to beach; many trees across river |
| Hiking 10:00 [3]0.5 mi (19:58 / mi) +60m 9:03 / km | |
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| hauling kayak (with wheels) up from beach to parking lot at Kinni SP. a good strength building work out |
| Road Biking (mtn bike) 15:00 [3]3.0 mi (4:59 / mi) | |
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| back to car at cty rd F; hit 45 mph on the hill down to the river. |
| Swimming 20:00 [3]1 km (20:00 / km) | |
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| swim w/L at Y ; congested in the lap lanes! |
Saturday Jun 23 |
| Note | |
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| TriLoppet - urban tri - 8k kayak-5k run-10k mtn bike in Mpls |
| Kayaking warm up/down 20:00 [2]1 km (20:00 / km) | |
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| warm up paddle from car to start of Tri Loppet |
| Kayaking race 57:53 [4]8 km (7:14 / km) | |
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| Great paddle on Lake Calhoun-Lake of Isles-Cedar Lake -Brownie lake leg 1 TriLoppet - need a longer kayak next year! |
| Trail running race 30:19 [3]5 km (6:04 / km) +20m 5:57 / km vdot: 30.4 | |
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| run leg of Triloppet through wirth park - left ankle decided to object for some reason |
| Mtn Biking race 29:53 [4]10 km (2:59 / km) +30m 2:57 / km | |
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| fast 3rd mtn bike leg of triloppet (6th place in solo category on bike , for 14th place in solo category) .... nearly caught Stephen B at teh finish (5 seconds behind) |
| Road Biking warm up/down (mtn bike) 20:00 [1]3.0 mi (6:40 / mi) | |
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| Bike back to car w/J , M and G |
Friday Jun 22 |
| Swimming 24:00 [2]1 km (24:00 / km) | |
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| slow swim before triloppet 5 x (100m fr + 100br) |
Thursday Jun 21 |
| Swimming 25:00 [3]1.2 km (20:50 / km) | |
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| 1000m free + 200 m br cool down |
Tuesday Jun 19 |
| Orienteering 41:00 [3]*** 5 km (8:12 / km) +10m 8:07 / km | |
| spiked:10/10c |
| TNT Como route comparisons .. an excellent exercise |
Monday Jun 18 |
| Swimming 27:00 [2]1.2 km (22:30 / km) | |
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| rest day slow cruise w/L at Y (alternating 100 free/100 br) |
Sunday Jun 17 |
| Kayaking 3:30:00 [2]11.0 mi (19:05 / mi) | |
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| C • Where at? 2 |
Saturday Jun 16 |
| Kayaking 2:20:00 [3]9.0 mi (15:33 / mi) | |
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| Wild River SP to Taylors Falls ... one section I have not done before ... (checked it off and won't do again (rather flat ... lots of turtles..) |
| Road Biking (mtn bike) 45:00 [3]12.0 mi (3:45 / mi) +30m 2:19 / km | |
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| Bike shuttle back to Wild river SP |
Friday Jun 15 |
| Hiking 25:00 [1]2 km (12:30 / km) +20m 11:54 / km | |
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| evening hike around KA w/L |
Thursday Jun 14 |
| Swimming 25:00 [2]1.2 km (20:50 / km) | |
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| evening cruise at Y 1000m free 100 br 100 ba |
Wednesday Jun 13 |
| Note | |
| (rest day) |
| went to Y to swim and outdoor pool closed . Some idiot p**p*d the pool again. So took a rest day.. |
Tuesday Jun 12 |
| Mtn Biking 45:00 [4]7.5 mi (6:00 / mi) | |
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| 2 loops single track at Wirth with Tues night training (17:30 and 18:30) plus ride to and from beach |
| Orienteering 20:05 [3]*** 2.3 km (8:44 / km) +40m 8:02 / km | |
| spiked:5/5c |
| training at Wirth |
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| C • Splits? 2 |
Monday Jun 11 |
| Road Biking (mtn bike) 55:00 [3]13.5 mi (4:04 / mi) +50m 2:30 / km | |
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| Gateway via Pine Springs to 96 and back via hills and KA |
Sunday Jun 10 |
| Trail running 1:50:00 [3]9 km (12:13 / km) +20m 12:05 / km | |
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| Trail run |
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| C • Colorado trip 1 |
| Mtn Biking 2:00:00 [3]23 km (5:13 / km) +60m 5:09 / km | |
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| Warm and muggy |
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| C • This seems like a good idea. ... 20 |
Saturday Jun 9 |
| Kayaking 2:20:00 [2]6.5 mi (21:32 / mi) | |
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| First outing of year : Kinni from River Falls to Cty Rd F w/ Lori . A couple of trees blocking river . Nice June day . River at 83 cfs flow ; touched bottom a fair amount but a nice ride. |
| Road Biking (mtn bike) 32:00 [3]7.5 mi (4:15 / mi) +60m 2:35 / km | |
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| Bike shuttle back to River falls from cty rd F |
Friday Jun 8 |
| Swimming 10:00 [2]0.5 km (20:00 / km) | |
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| quick early swim before work |
Thursday Jun 7 |
| Gym workout (bike,wts etc (003000) 30:00 [3]2.0 mi (14:59 / mi) | |
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| Bike and wts |
| Road running (indoor track) 18:00 [3]2.0 mi (9:00 / mi) | |
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| Indoor track at Y Augusta |
| Swimming 10:00 [3]0.5 km (20:00 / km) | |
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| 500 m free |
Tuesday Jun 5 |
| Gym workout (bike,wts etc 1:00:00 [3]8 km (7:30 / km) | |
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| run on indoor track, wts, exercise bike etc at August Y |
Sunday Jun 3 |
| Road Biking (mtn bike) 1:35:00 [3]25.4 mi (3:43 / mi) +100m 2:18 / km | |
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| to Gateway via Pine Springs. then to Stillwater via 96 (Starbuck break with v tasty raspberry cake). Down to river then up infamous 2nd street hill (25% grade) and back home via 12 and Gtwy / PIne Spr / Willernie.
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| Road Biking (mtn bike) 32:00 [2]7.5 mi (4:15 / mi) +20m 2:38 / km | |
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| Bike to Y w/L |
| Swimming 27:00 [2]1.2 km (22:30 / km) | |
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| slow cruise at Y w/L |
Saturday Jun 2 |
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| Event: MNOC Lake Elmo sprints
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| Note | |
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| MNOC Lake Elmo members only event |
| Orienteering (setting) 1:15:00 [2]*** 6 km (12:30 / km) +20m 12:18 / km | |
| spiked:14/15c |
| setting score O and sprint courses for L elmo MNOC memebrs only meet |
| Orienteering 6:28 [4]0.98 km (6:36 / km) +10m 6:17 / km | |
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| Lake Elmo MNOC sprint short (non ranked) was setter |
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short sprint - Splits |