Wednesday Jan 31 |
 | Swimming 20:00 [4]1.1 km (18:11 / km) | |
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| 1000 m (100 free,100br, 100bk x3 + 100m free) 18:28 , 100 m warmdown |
| Gym workout (bike,wts etc 25:00 [3] | |
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Tuesday Jan 30 |
| Gym workout (bike,wts etc 40:00 [3] | |
| ahr:120 max:125 |
| Elliptical 25 , bike 10 and weights 5min |
| Swimming 19:00 [3]1 km (19:00 / km) | |
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| 5 x (100 free + 100m br or back) |
Sunday Jan 28 |
| Orienteering 37:00 [4]** 4.46 km (8:18 / km) +45m 7:54 / km | |
| spiked:11/11c shoes: Boots |
| Lake Elmo Permanent Course advanced start-P-Z-finish. about 3" snow off the trails and on the lakes. Ran with heavy boots and small pack for added load. mostly Memory O |
| Misc Outdoor activities ( sailing , etc) 30:00 [2] | |
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| sawing , splitting, stacking wood (oak) . Good upper body workout. |
Saturday Jan 27 |
| Hiking 40:00 [1]4 km (10:00 / km) +30m 9:38 / km | |
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| Hiking around KA with Lori .. Cold NW wind .. wind chill |
Thursday Jan 25 |
| Gym workout (bike,wts etc (elliptical) 36:00 [4]4.06 mi (8:52 / mi) | |
| ahr:140 max:155 |
| Hill program w 5 min cooldown |
| Swimming 19:30 [3]1 km (19:30 / km) | |
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| 5 x (100fr+ 100br) |
Tuesday Jan 23 |
| Gym workout (bike,wts etc 50:00 [4]3.5 km (14:17 / km) +50m 13:20 / km | |
| ahr:135 max:152 |
| Elliptical 25 mins plus treadmill 15 min hills 10 mins weights. Unable to swim due to foreign object (not foreign person!) in pool .....1st p**p out of 2007 at NE YMCA! |
Sunday Jan 21 |
| Orienteering (map run) 1:40:00 [3]** 10 km (10:00 / km) | |
| shoes: salomon xa pro w inserts |
| Map run w/ Pete at Interstate park (WI) . about 3" snow on the ground |
Saturday Jan 20 |
| Gym workout (bike,wts etc 40:00 [3] | |
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| Elliptical 25 bike 15 at Y |
| Swimming 21:00 [3]1.05 km (20:00 / km) | |
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| 5 x 100m fr , 100m br + cooldown 50m |
| Hiking 35:00 [2]3 km (11:40 / km) | |
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| checking out area N of Tamarack - combination of marshy areas, buckthorn, inholdings etc -. |
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| C • Rest of Bald Eagle-Otter Lake Park 2 |
Thursday Jan 18 |
| Swimming 20:00 [3]1.1 km (18:11 / km) | |
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| alternate 100's (free,br,back) |
| Gym workout (bike,wts etc 30:00 [3]3.0 mi (10:00 / mi) | |
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| elliptical 20 bike 10 |
Tuesday Jan 16 |
| Gym workout (bike,wts etc 30:00 [3]3.2 mi (9:23 / mi) | |
| ahr:135 max:142 |
| Elliptical at YMCA |
| Swimming 19:00 [3]1.05 km (18:06 / km) | |
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| 600 m free 200 br 250 back |
Sunday Jan 14 |
| Hiking 25:00 [2]3 km (8:20 / km) +25m 8:00 / km | |
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| Hike around Kath Abbott . Cold and no snow |
| Road Biking 25:00 [2]3.5 mi (7:08 / mi) +20m 4:22 / km | |
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| Bike around Mahtomed. Wore boots which kept my toes warm, |
Saturday Jan 13 |
| Swimming 20:00 [3]1 km (20:00 / km) | |
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| 2 x 4 x 100 IM + 200 fr |
| Misc Outdoor activities ( sailing , etc) 30:00 [2] | |
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| worked up a sweat splitting some tough oak logs . Good upper body workout |
| Gym workout (bike,wts etc 1:00:00 [3]0.75 mi (1:20:00 / mi) | |
| max:140 |
| YMCA : elliptical 20 , bike 25 , wts 10 , + 0.75 mile run 8min |
Thursday Jan 11 |
| Gym workout (bike,wts etc 15:00 [3]2.0 mi (7:30 / mi) | |
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| bike at Y |
| Swimming 23:00 [3]1.2 km (19:10 / km) | |
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| 900 m free , 200 m br , 100 m back |
Sunday Jan 7 |
| Orienteering 25:00 [2]2.5 km (10:00 / km) | |
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| replacing a "missing" control |
| Orienteering race 56:10 [4]*** 7.16 km (7:51 / km) +85m 7:24 / km | |
| spiked:19/19c |
| MNOC Lake Elmo meet fast running through the open land (grasses were down/not thick). Stayed focused , mostly straight line running on the terrain. No compass use. |
| Note | |
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2007 goals for what they are worth
312 hrs of exercise (=6 hrs /week average) (2006 316 hrs)
2000 km of exercise (bike / run / swim/kayak etc) (2006 2057km)
550 contols of orienteering (2006 524 )
60 km swimming (2006 53 km)
150 km kayak (2006 137km)
10,000 m climb (2006 23,050m incl Kilimanjaro )
- not have Lyme disease mess up my knee etc
- at least 3 hrs of sub 9 min/km orienteering
- 2 triathlons
- go above 14,000 feet at least once
- only drink premium beer ( at around 20 km/beer)
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| C • MGD 5 |
Saturday Jan 6 |
| Road Biking 1:22:00 [2]22.5 mi (3:38 / mi) +180m 2:13 / km | |
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| To Gateway tr via Pine Springs then trail snow free to 1 m NE of 96 (ice covered so turned back to 96), to St Croix river up Myrtle St hill then 12 to Gateway to Pine Spriings to home. |
Monday Jan 1 |
| Hiking 30:00 [1]3 km (10:00 / km) +30m 9:31 / km | |
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| Hiking around KA with Lori and Kelly. Bright sunshine, new snow on trees.... |