Monday Jul 31 |
 | Swimming 25:00 [4]1.2 km (20:50 / km) | |
| |
| 500m 9:11 , 45 sec pause, 500 m 9:16 , 200m cooldown , arms only . Evening cruise w/ Lori at Y . Very hot 98F... cool front on horizon |
Sunday Jul 30 |
| Kayaking 1:05:00 [3]3.0 mi (21:40 / mi) | |
| |
| First time ever kayaking on the main Lake Elmo; strong breeze from SE and lots of chop . Good work out going upwind. Put in at the main boat landing and cruised all around , poking into the small bays at N end where all the stinkpot motorboats couldn't go. Saw several large herons, a snapping turtle, and lots of lily flowers in bloom. |
| Swimming 25:00 [3]1.2 km (20:50 / km) | |
| |
| 1000m arms only (500m 9:30, 1000m 19:50) 200 m cooldown (sort of....in the 85 deg water !) . Evening swim w/Lori |
Saturday Jul 29 |
| Kayaking 45:00 [4]2.75 mi (16:21 / mi) | |
| |
| Power cruise from Bellaire beach around Manitou Island and back . Good wind and waves made for lots of spray to keep me cool. |
| Swimming 22:00 [4]1.1 km (20:00 / km) | |
| |
| 1000 m arms only (500m split 9:45, 1000m @ 19:20) plus 100 m cooldown swim at Y with Lori |
Tuesday Jul 25 |
| Orienteering 30:00 [3]4.6 km (6:31 / km) | |
| |
| Como Park Tuesday evening training. 2 nice courses (sprint type with micro O) Set by Pete. Didn't use compass at all. J-man just beat me on course 1 on the run in to the finish and also beat me by about 1 minute on second course but had micro O penalty. Knee felt relatively OK at the time but very painful about 4 hours later. Dr says need to take a rest for a while (~ 10 days) |
Sunday Jul 23 |
| Swimming 26:00 [4]1.1 km (23:38 / km) | |
| |
| 500 m freestyle arms only 10m:15s followed by 5 x 100m sprints (arms only) starting every 3 mins (1-44, 1-46,1-47,1-46, 1-44) .100 m cooldown. Try to rest my right knee. |
Saturday Jul 22 |
| Kayaking 2:40:00 [2]10.2 mi (15:41 / mi) | |
| |
| St Croix w/Lori : Osceola to Marine Landing. water low ! |
Friday Jul 21 |
| Swimming 35:00 [3]1.5 km (23:20 / km) | |
| |
| 1200m free cruise (24m 50s) + 300m cool down evening cruise with Lori at Y |
Wednesday Jul 19 |
| Orienteering (setting) 40:00 [1]*** 3 km (13:20 / km) +60m 12:07 / km | |
| spiked:12/12c |
| setting epunch units at KAbbott for micro O, short and long O |
Tuesday Jul 18 |
| Orienteering (setting) 55:00 [1]3 km (18:20 / km) +120m 15:17 / km | |
| |
| Flagging sprint , long short and micro for KA mini meet |
Sunday Jul 16 |
| Note | |
| (rest day) |
| Too hot and humid. rest after a long day on Sat. Do MNOC paperwork . Set some courses at Kath Abbott on OCAD in my cool basement |
Saturday Jul 15 |
| Kayaking 3:40:00 [2]9.5 mi (23:08 / mi) | |
| |
| St Croix Raspberry Landing to Cty O 9.5 miles very strong headwinds kicking up some 1 - 2 foot waves. water very low had to hike 2X 50meters . Very warm |
| Trail running 2:10:00 [3]10.5 mi (12:23 / mi) +150m 7:22 / km | |
| |
| Gov Knowles Forest trails from Cty O landing back to Raspberry Landing on St Croix... very hot 95+F |
Friday Jul 14 |
| Road Biking 25:00 [3]6.0 mi (4:09 / mi) +30m 2:33 / km | |
| |
| Bike to Y and back for evening swim with Lori |
| Swimming 34:00 [3]1.5 km (22:40 / km) | |
| |
| Warm up 200 m then 1000 m at moderate pace (20:12) then 300 m cooldown |
Wednesday Jul 12 |
| Road Biking 45:00 [3]11.0 mi (4:06 / mi) +120m 2:28 / km | |
| |
| Bike S out to Gateway then N and back via Grant and Mahtomedi hills . |
Monday Jul 10 |
| Gym workout (bike,wts etc 20:00 [4]3.2 km (6:15 / km) +120m 5:16 / km | |
| |
| Treadmill at Holiday Inn , Augusta |
| |
| C • Augusta G..A.... 1 |
| Swimming 10:00 [3]0.4 km (25:00 / km) | |
| |
| Short swim in 20 m pool |
Sunday Jul 9 |
| Swimming 25:00 [3]1.2 km (20:50 / km) | |
| |
| 500m in 9:43, then cruise another 700m of mixed strokes at Y with Lori |
Saturday Jul 8 |
| Note | |
| |
| MNOC Adventure race |
| Mtn Biking 45:00 [3]*** 6 km (7:30 / km) +60m 7:09 / km | |
| spiked:2/2c |
| Control retrieval MNOC Adv Race |
| Orienteering 20:00 [3]*** 1.5 km (13:20 / km) +50m 11:26 / km | |
| spiked:2/2c |
| Control retrieval MNOC AR ... getting warm and humid at end of day. A very successful event! |
Friday Jul 7 |
| Orienteering 20:00 [3]*** 1.5 km (13:20 / km) +75m 10:40 / km | |
| spiked:2/2c |
| Setting more controls for 2006 AR |
| Mtn Biking 1:50:00 [3]*** 14 km (7:51 / km) +150m 7:27 / km | |
| spiked:6/6c |
| Mountain biking in Levis Mound area for setting controls for 2006 Adventure race... warm. |
Thursday Jul 6 |
| Orienteering 1:20:00 [3]*** 5.5 km (14:33 / km) +100m 13:20 / km | |
| spiked:6/6c |
| Setting controls for MNOC adventure O at Levis Mound area |
Tuesday Jul 4 |
| Road Biking 1:50:00 [3]35.0 mi (3:08 / mi) +150m 1:56 / km | |
| |
| Cruise via Gateway trail to Sq Lake and back via hills |
| Swimming 8:00 [3]0.4 km (20:00 / km) | |
| |
| swim at Sq Lake between bike segments |
Monday Jul 3 |
| Mtn Biking 1:00:00 [3]10.0 mi (6:00 / mi) +120m 3:36 / km | |
| |
| Backwards off road triathlon training- mtn bike 1st |
| Trail running 40:00 [3]5 km (8:00 / km) +60m 7:33 / km | |
| |
| 2nd leg trail run |
| Swimming 20:00 [3]1 km (20:00 / km) | |
| |
| 100% front crawl cruise |
Sunday Jul 2 |
| Misc Outdoor activities ( sailing , etc) 1:00:00 [1] | |
| |
| 2 hrs of yard work stretching, bending, cutting, hoeing , hauling etc , then 2 hrs of sailing with Richard G on WBL |
Saturday Jul 1 |
| Kayaking 3:00:00 [3]9.0 mi (20:00 / mi) | |
| |
| Kayaking in Wisconsin |
| Road Biking 30:00 [3]8.0 mi (3:45 / mi) +50m 2:17 / km | |
| |
| Road bike for kayak shuttle |
| Hiking 20:00 [3]1.0 mi (20:00 / mi) +50m 10:46 / km | |
| |
| Hiking down and up the bluffs along river |