Saturday Dec 31 |
 | X-C skiing 1:20:00 [2] ** 7 km (11:26 / km) +150m 10:19 / km | |
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| Vetting for Jan MNOC meet at Afton State Park; new snow partially groomed |
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| C • Don't forget 4 |
| Snowshoeing 1:10:00 [3] *** 5 km (14:00 / km) +140m 12:17 / km | |
| spiked:6/6c |
| Setting for snowshoe section on Jan MNOC meet at Afton State Park (N section) |
Friday Dec 30 |
| Gym workout (bike,wts etc 1:15:00 [3] | |
| ahr:128 max:155 |
| Elliptical 30 min, crosstrainer 20 min wts 10 mins run 15 mins |
Thursday Dec 29 |
| Downhill Ski 1:45:00 [2] | |
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| Downhill ski at Afton with Keith,Kelly, Lori,George ,Gillie. |
Wednesday Dec 28 |
| Orienteering (setting-vetting-mapping) 1:45:00 [2] *** 6.5 km (16:09 / km) +200m 14:00 / km | |
| spiked:16/17c |
| Vetting and map updating at Afton for jan 15th meet ; only about 3' snow on ground so went on foot. S part of park only |
Tuesday Dec 27 |
| Gym workout (bike,wts etc 1:10:00 [4] | |
| ahr:140 max:161 |
| elliptical 35 wts 15 treadmill hills 20 |
Saturday Dec 24 |
| Gym workout (bike,wts etc 1:35:00 [3] 2 km (47:30 / km) | |
| ahr:126 max:145 |
| elliptical 35, bike 30 , run 30 |
Thursday Dec 22 |
| Gym workout (bike,wts etc 45:00 [3] | |
| ahr:126 max:165 |
| at woodbury ymca elliptical , 1 mile run on track, bike |
Sunday Dec 18 |
| Gym workout (bike,wts etc 1:00:00 [4] | |
| ahr:132 max:140 rhr:75 |
| elliptical 35 mins 135 HR, bike 20 min 128 HR , 10 min treadmill |
Saturday Dec 17 |
| Gym workout (bike,wts etc 55:00 [3] | |
| ahr:125 max:135 |
| Elliptical 25 bike 25 stretches 5min |
Thursday Dec 15 |
| Gym workout (bike,wts etc 55:00 [3] | |
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| elliptical 15 weights 15 min, tredmill 20 min |
Sunday Dec 11 |
| Road running 25:00 [3] 3.2 km (7:49 / km) +20m 7:35 / km | |
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| run along streetcar trail to SW park and back |
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| C • Don't go 1 |
Saturday Dec 10 |
| Trail running 45:00 [2] 3.5 km (12:51 / km) +80m 11:32 / km | |
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| Running with Mike and Julia |
Sunday Dec 4 |
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| Event: Possum Trot IX
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| Orienteering race 4:04:00 [4] *** 15 km (16:16 / km) +900m 12:31 / km | |
| spiked:21/25c |
| Possum Trot IX - lots of hills - rough start ... lost the pack .. so ran my own race. Ran full blast into barbed wire fence (one of the many unmapped ones) , hit ground hard and winded myself plus pulled a muscle in back . Carried on but at reduced pace and then overtook most of those who had fallen behind lead packs. Fun event. Many thanks to Dick and PTOC ! |
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|
- Splits |
Saturday Dec 3 |
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| Event: Kansas Orienteering Championships
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| Orienteering race 40:00 [5] *** 4.94 km (8:06 / km) +100m 7:21 / km | |
| spiked:14/15c |
| OK/MO champs at Shawnee Mission . Mass start. Forked/looped courses with one loop of micro O. Aced the micro O. Mispunched second to last control (2 controls same feature (ditch- trail junction) 40m apart) so MSP(along with Jerritt) Nice day but cold . Fun event |
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| C • Why 1 |