Sunday Dec 31 |
 | Swimming 32:00 [3]1.5 km (21:20 / km) | |
| |
| mixed strokes cruise |
| |
| C • Swimming goal. 2 |
| Gym workout (bike,wts etc 10:00 [3]2 km (5:00 / km) | |
| |
| bike work inside... when is the crappy rain going to end and when will we have some decent winter weather? |
Saturday Dec 30 |
| Road Biking 55:00 [2]13.5 mi (4:04 / mi) | |
| |
| Bike around White Bear Lake w/ Lori . A little damp but roads were ice/snow free . |
Friday Dec 29 |
| Gym workout (bike,wts etc 50:00 [3] | |
| ahr:130 |
| Bike 20min elliptical 20 mins, wts 10 mins |
| Swimming 16:00 [4]0.8 km (20:00 / km) | |
| |
| 500m free 8:08, 200mbk,200 br, 100free warm down |
Wednesday Dec 27 |
| Gym workout (bike,wts etc 30:00 [3]1.5 mi (20:00 / mi) | |
| ahr:132 |
| bike + elliptical |
| Swimming 22:00 [3]1.1 km (20:00 / km) | |
| |
| mixed strokes |
Sunday Dec 24 |
| Road Biking 1:03:00 [3]13.9 mi (4:31 / mi) +50m 2:47 / km | |
| |
| Mtn bike to Pine Springs , Gateway N to 96 and back via Hwy 12/hills . Gateway plowed to Hwy 12, then snow and ice (1"+) covered therafter. 40 deg F in Dec! |
Saturday Dec 23 |
| Gym workout (bike,wts etc 50:00 [3] | |
| |
| YMCA elliptical, bike, wts |
| Swimming 22:00 [3]1.2 km (18:20 / km) | |
| |
| 800 m free, 200 m back, 200 m br |
Monday Dec 18 |
| Gym workout (bike,wts etc 30:00 [2]3 km (10:00 / km) | |
| |
| In fitness room at Holiday inn at Augusta.... about 5 minutes into it the hotel fire alarm went off, ignored it for about 5 mins .... then manager came along an shooed me outside. Continued running laps around the outside of building watching all the fire trucks and squad cars. More arrived with very lap .Then they took a drunk guy (who had set off several of the alarm stations) off in a county "limo" to the county "hotel" (aka the big house). Maybe he wanted some freq jail stay points?
Allowed us back in, so got back on treadmill and then went for a swim after. |
| Swimming 10:00 [2]0.5 km (20:00 / km) | |
| |
| lots and lots of laps of 10m pool ( 2 strokes turn 2strokes,turn,....) at Holiday Inn until I got bored stupid......(well more stupid than I normally am)
only another 750 meters to make 50 km swimming for 2006 |
Sunday Dec 17 |
| Orienteering 50:00 [3]*** 5.9 km (8:28 / km) +30m 8:16 / km | |
| spiked:10/11c |
| running around at Wirth with the gang and TV crew. Kind of disjointed .... we went backwards round the course , stopped and started. I mistakenly skipped from 6 to 5 so did some control pick up to make amends . Lots of buckthorn removal going on... first time at wirth in daylight for a long time. |
Saturday Dec 16 |
| Road Biking 1:20:00 [2]20.0 mi (3:59 / mi) +60m 2:28 / km | |
| |
| 48 degrees in December so went for ride to Pine Pooint via Maht and Gateway, return via hills/hwy 12 and Pine Springs |
| Swimming 24:00 [3]1.25 km (19:12 / km) | |
| |
| Freestyle 1000m 17:45, warm down 100m back, 100m free, 50m br |
| |
| C • Isn't the water a little cold? 4 |
Tuesday Dec 12 |
| Gym workout (bike,wts etc (elliptical trainer) 20:00 [2]3 km (6:40 / km) | |
| ahr:124 max:130 |
| Elliptical at Y |
| Swimming 24:00 [3]1.2 km (20:00 / km) | |
| |
| 1000m free 18.05 ; 200m back warm down |
Monday Dec 11 |
| Orienteering 40:00 [4]*** 5.9 km (6:47 / km) +30m 6:37 / km | |
| spiked:18/21c |
| Fun training night with gang, Good interesting courses set by JJ at Como. Able to run on entire map (incl N section which we don't normally use) . Couple of errors in sequence. Had to backtrack to correct control (2x), should have taken more care to draw lines between controls with the convoluted courses . So wasted about 2 mins total. Fun night O. |
| Orienteering (control retrieval) 20:00 [3]*** 2.5 km (8:00 / km) +10m 7:51 / km | |
| spiked:8/8c |
| Control retrieval after night O training |
Sunday Dec 10 |
| Mtn Biking 1:04:00 [2]12.0 mi (5:20 / mi) +50m 3:16 / km | |
| |
| Mtn biking at L Elmo far N - NW loop and inner loop |
| Trail running 12:00 [2]1.5 km (8:00 / km) | |
| |
| Litght jog at L Elmo after biking |
Saturday Dec 9 |
| Mtn Biking 40:00 [2]6.5 mi (6:08 / mi) +40m 3:45 / km | |
| |
| Mtn biking around L Elmo ... cold but sunny |
| Road Biking 1:00:00 [2]14.0 mi (4:17 / mi) | |
| |
| Took car (running rough) in to Tires+ in Oakdale, then biked over to L Elmo park, back to coffee shop to warm up feet, then back home via Pine Springs and KA park ($$ repair bill at shop in the works ...) |
Sunday Dec 3 |
| Orienteering race 2:43:39 [4]13.5 km (12:07 / km) +300m 10:55 / km | |
| shoes: salomon xa pro w inserts |
| Possum Trot X. Cold and very icy. Fast run 15 m behind lead pack to #1, then ran my own race til end of map #1 , then 14- 20 chasing down Mike C; 21 - 30 on my own to end of race. Very slippery. .. tough to keep upright . needed front points on some uphills. An excellent technical course. Skipped #11 and 24. Brand new compass developed an enormous bubble in it by control#2 so couldn't use it . Made me read the terrain much more. 13th place so I stay well in the lead in the MNOC section of the Possum Trot standings. |
| |
| C • Knock! Knock! 1 |
| |
|
- Splits |
Saturday Dec 2 |
| |
| Event: Possum Trot Weekend
|
| Orienteering race 31:39 [4]4 km (7:55 / km) +40m 7:32 / km | |
| |
| OK sprint race icy , but fun .. good run |
| |
|
Sprint - Splits |