Thursday Jul 31 |
 | Hiking 2:50:00 [2]6.0 mi (28:19 / mi) +240m 15:40 / km | |
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| Acclimatization hike w/ L , Jane and Roger in Rocky Mtn Nat Park to Mills lake and back |
Tuesday Jul 29 |
| Trail running (XT wings) 47:35 [3]7.5 km (6:21 / km) +60m 6:06 / km | |
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| lake elmo A loop + small loop to NW; warm . run with new Salomon shoes (lots of cushion) |
Monday Jul 28 |
| Swimming 22:00 [2]1 km (22:00 / km) | |
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| rest day swim at Y w/L after work.. ... quite tired from yesterday's heat and exertitions |
Sunday Jul 27 |
| Kayaking race 38:00 [4]3.0 mi (12:39 / mi) | |
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| Leg 1 of Stephen and Kari's Urban Adventure Race.. Calhoun- Lake of Isles to Cedar and back . Pushed the pace with Pete. followed by portage through the streets ( Qu: if "kayaking" the wrong way down a one way street can you get a ticket from a traffic cop ? Saw the park police a lot during the day but we behaved well within their sight) |
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| C • thanks for coming out... 1 |
| Road Biking race 15:00 [4]4.0 mi (3:45 / mi) +20m 2:18 / km | |
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| leg 2 Bike from Calhoun over to the sketchy picnic area at Wirth. |
| Orienteering race 25:00 [3]2.5 km (10:00 / km) | |
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| leg 3 from Wirth N into and through swamps ("swampateering") leg with a rinse off in the creek by Glenwood and back to wirth picnic area |
| Mtn Biking race 30:00 [4]4.0 mi (7:30 / mi) +30m 4:33 / km | |
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| leg 4 : mtn bike to wirth single track (1 loop) back to Wirth / Glenwood |
| Road Biking race (mtn bike) 40:00 [4]10.0 mi (3:59 / mi) | |
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| leg 5: to Greenway trail and E to River Rd (via fancy new curvy tension stayed bridge) |
| Orienteering race 20:00 [3]2 km (10:00 / km) +20m 9:31 / km | |
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| leg 6: 3 pts along river near Becketwood; beach was OK... no sketchy types hanging about |
| Road Biking race 45:00 [3]9.0 mi (4:59 / mi) +20m 3:05 / km | |
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| leg 7: through Minnehaha Park and pakrway to L Harriett |
| Orienteering race 20:00 [3]1.0 mi (20:00 / mi) | |
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| leg 8: 3 pts in bird sanctuary area nr Harriett |
| Road Biking race 15:00 [3]2.5 mi (6:00 / mi) | |
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| leg 9: L Harriett to finish Total elapsed time (incl 15 mins for taking kayak back to car) was 4 hr 32 min. Splits times and distances are approximate. Hung out at TinFish and Old Chicago afterwards. for a few beers. Very pleasant time had by all.
Fun event .. thanks to Stephen and Kari for putting this on and braving all kinds of situations in hanging the controls . |
Saturday Jul 26 |
| Kayaking 50:00 [1]2.0 mi (24:59 / mi) | |
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| safety boat paddle for Li in the annual swim across White Bear Lake (1 mile swim) : kayak/boat over then swim back 32:45 for L 1 mile swim |
| Road Biking 30:00 [2]7.0 mi (4:17 / mi) +60m 2:36 / km | |
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| bike to Y for evening swim |
| Swimming 26:00 [2]1.2 km (21:40 / km) | |
| weight:148lbs |
| easy cruise at Y 6 x (100 fr + 100 br) |
Friday Jul 25 |
| Orienteering (setting) 35:00 [3]*** 2.5 km (14:00 / km) +30m 13:12 / km | |
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| flagging last 8 controls for Afton POC. |
| Swimming 22:00 [2]1 km (22:00 / km) | |
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| easy swim at Y on way back from REI (buying stuff for Colorado trip) |
Thursday Jul 24 |
| Orienteering (setting) 2:00:00 [2]*** 7 km (17:09 / km) +100m 16:00 / km | |
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| setting/ flagging new Afton POC ; hot and muggy ; buckthorn is getting thick out there |
Wednesday Jul 23 |
| Orienteering race 17:04 [4]*** 2.48 km (6:53 / km) +30m 6:29 / km | |
| spiked:15/17c |
| Wirth park sprint - a nice fun course some very short legs and some longer legs. Had to concentrate hard. #9 (went through brush.. looking up reentrant) and #10 (cut over from wrong trail ) had 10 second mistakes |
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- Splits |
Tuesday Jul 22 |
| Road Biking 1:48:00  49.6 km (2:11 / km) +200m 2:08 / km | |
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| Gateway via PS to Sq Lake and back after work |
Monday Jul 21 |
| Trail running 48:00 [3]7.8 km (6:09 / km) +60m 5:56 / km | |
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| trail run after work at L Elmo - A loop plus intermediate loop to NW |
Sunday Jul 20 |
| Road Biking (mtn bike) 2:11:00 [3]56.4 km (2:19 / km) +200m 2:17 / km | |
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| Gateway via PS to SqLake - swim- then on to Stillwater (Iced latte at Strbcks) - Myrtle st hill to home via PS and KA trails . Humid but cool morning ride. |
| Swimming (open water) 10:00 [3]0.5 km (20:00 / km) | |
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| at Sq Lake. |
| Swimming 26:00 [3]1.2 km (21:40 / km) | |
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| evening cruise w/L at Y 6 x(100 fr + 100m br) |
Saturday Jul 19 |
| Swimming 28:00 [2]1.2 km (23:20 / km) | |
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| evening cruise at Y w/L 4 x (100m fr + 100m br + 100m ba) after the storms . No-one there ! |
Friday Jul 18 |
| Trail running 45:00 [3]7 km (6:26 / km) +100m 6:00 / km | |
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| Lake Elmo run on way home after work : mid -outer loop w/hills |
| Hiking 25:00 [1]1.8 km (13:53 / km) +20m 13:09 / km | |
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| evening hike at KA w/L |
Tuesday Jul 15 |
| Road Biking (mtn bike) 1:10:00 [2]26 km (2:42 / km) +60m 2:40 / km | |
| weight:147lbs |
| Bike to Y w/L ...pool closed ... someone pooped it ..... so biked around the lake and back home for some heat conditioning exercise |
Monday Jul 14 |
| Trail running 45:00 [3]6.5 km (6:55 / km) +60m 6:37 / km | |
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| Lake elmo NW loops after work on way home |
Sunday Jul 13 |
| Road Biking 30:00 [2]7.0 mi (4:17 / mi) +50m 2:36 / km | |
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| Bike to Y w/ L |
| Swimming 26:00 [2]1.2 km (21:40 / km) | |
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| easy swim at Y w/L 6 x (100m fr + 100m br) |
| Misc Outdoor activities ( sailing , etc) (speed mowing) 45:00 [2] | |
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| catching up on all the yard work |
Saturday Jul 12 |
| Note | |
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| MNOC 2008 Adventure O at Chippewa County Forest . Lots of running around in the car on forest roads and radio traffic to keep everything coordinated. A beautiful but long day! |
Friday Jul 11 |
| Orienteering 2:00:00 [3]9 km (13:20 / km) +100m 12:38 / km | |
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| setting controls for MNOC adventure A - hot and buggy in Chippewa County Forest |
Wednesday Jul 9 |
| Trail running 42:32 [2]6.3 km (6:45 / km) +80m 6:21 / km | |
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| evening slow jog at KA - 4 intermediate loops , slow to shake off the days inactivity took about 2.5 km to get going. out 317, 825, 855 907 925 back 318 |
Tuesday Jul 8 |
| Road Biking 30:00 [3]7.0 mi (4:17 / mi) +60m 2:36 / km | |
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| bike to Y with L |
| Swimming 24:00 [2]1.2 km (20:00 / km) | |
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| alt fr + br incl 200m of sprints ; easy cruise |
Monday Jul 7 |
| Road Biking 45:00 [3]12.0 mi (3:45 / mi) +100m 2:16 / km | |
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| Gateway to 96 back via hills and Pine Springs. Litter patrol ..no litter! |
Sunday Jul 6 |
| Swimming 25:00 [3]1.2 km (20:50 / km) | |
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| 3 x (100m fr + 100 m br) + 4 x 100m fr (repeats on 3 mins: 129,134,139 (lost watch),141) + 200m cooldown |
Saturday Jul 5 |
| Road Biking (mtn bike) 30:00 [3]7.0 mi (4:17 / mi) +30m 2:38 / km | |
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| bike to Y w/L |
| Swimming 25:00 [3]1.2 km (20:50 / km) | |
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| 3 x (100 Fr + 100 br) + 4 x 100 m sprints (133, 137,141, 144)+ 200 m warm down |
Thursday Jul 3 |
| Kayaking 4:00:00 [3]18.0 mi (13:19 / mi) | |
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| AR Prep work |
| Hiking 6:20:00 [3]23.0 mi (16:31 / mi) +200m 10:00 / km | |
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| AR prep work . Buggy ! |
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| C • I fully expect you will cle... 4 |
Wednesday Jul 2 |
| Trail running 36:52 [3]6 km (6:09 / km) +100m 5:40 / km | |
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| extended loop C at L E after work |
Tuesday Jul 1 |
| Trail running 38:00 [3]6 km (6:20 / km) | |
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| after work round the Lake at L Elmo Reg Park |