Saturday Nov 4 |
 | Orienteering 36:26 [4]*** 4.7 km (7:45 / km) +115m 6:54 / km | |
| spiked:8/8c |
| Brown course at MNOC meet at Nerstrand. Good run fast jog ... knee felt OK. No mistakes ... slightly off line ~ 30 meters on longer legs . Beautiful day |
Thursday Nov 2 |
| Gym workout (bike,wts etc 30:00 [3]1.5 mi (20:00 / mi) +30m 11:42 / km | |
| ahr:125 |
| Bike 15 mins, treadmill 6 mph 2.0% grade 1.5 miles at YMCA |
| Swimming 15:00 [3]0.75 km (20:00 / km) | |
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| 600m free, 100 m backstroke |
Tuesday Oct 31 |
| Gym workout (bike,wts etc 50:00 [2]2 km (25:00 / km) +100m 20:00 / km | |
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| Elliptical 20 mins, stationary bike 15 min , 2km/0.5% grade run 15 min at YMCA |
Sunday Oct 29 |
| Road Biking 1:00:00 [2]13.0 mi (4:36 / mi) +100m 2:48 / km | |
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| Bike with Lori , out to Hwy 96 , and back with side excursion trhough K Abbott on mtn bike |