Wednesday Feb 28 |
 | Spinning 48:00 [4] | |
| ahr:169 max:191 |
| AT is definitely rising a few beats since mid-January. Up from 182 to 187. Did a couple of sprints today. |
| Strength/Core (gym) 20:00 [2] | |
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| Usual set. |
Tuesday Feb 27 |
| Strength/Core (gym) 25:00 [2] | |
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| Usual set. |
Monday Feb 26 |
| Spinning 55:50 [4] | |
| ahr:172 max:191 |
| Afternoon coffee turned it into a hard one (4+) With Suzanne and Mark. Three hills: just below AT, then AT push, then threw out a 5 effort ALAP. Did 5 min at 187. |
Sunday Feb 25 |
| Ski (classic) 1:15:00 [3] 12.5 km (6:00 / km) | |
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| Wandered around the ski trails at Lake Elmo. Ran into Gerry Bauer and talked for a few minutes. |
Friday Feb 23 |
| Swimming 24:00 [2] 0.33 mi (1:12:44 / mi) | |
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| Short swim before team meeting. |
| Note | |
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| Team meeting. Much carb loading. AR season is set, though. |
Wednesday Feb 21 |
| Note | |
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| A bit tired after work and quads not quite recovered. Made it an unplanned rest day. |
Tuesday Feb 20 |
| Note | |
| (rest day) |
| Planned rest day. |
Monday Feb 19 |
| Orienteering race (Extreme-O) 2:57:47 [3] *** 13.7 km (12:59 / km) +345m 11:32 / km | |
| spiked:23/25c shoes: Icebug MR3 (2007, orange) |
| A reprise of the Extreme-O course from 3 years ago, with a couple of added surprises. Ian and I teamed up and steadily worked our way past the field. In rough order, we had a regular O-map, then plot from park map, then a bearing/distance (no map), then another plot, memory leg, a couple of contours only controls, a couple of UTM plot and bearing problems, a strip map, a culvert crawl, a swamp crawl (plus barking dogs), a photo-O, a canoe into another culvert, another strip map, a rope bridge (we bypassed on a log because of a slow short-course team), the infamous Tunnel of Death (my turn this time), and another swamp crawl to the finish. Took 1st by about 10 min, even including the 5 minutes looking for Ian's glasses in fallen leaves and time to go retrieve a forgotten instruction sheet. Even though I remembered a fair amount of the course, it was still fun and my approach to the navigation was very different than I remember from before - more experienced I guess. |
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| C • looks like you had some solid ... 9 |
Sunday Feb 18 |
| Orienteering race 1:37:34 [4] *** 9.1 km (10:43 / km) +410m 8:45 / km | |
| spiked:17/18c shoes: Icebug MR3 (2007, orange) |
| Blue Day 2. Climb didn't seem as bad but it was still impressive. Only one major mistake when I let concentration lapse for a moment. I really have to stop doing that. |
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| C • You two scare me. 2 |
| Hiking 30:00 [1] 2.0 mi (14:59 / mi) +270m 6:34 / km | |
| shoes: Salomon XA Pro 3D (2006, black |
| Visited Stone Mountain outside ATL with Ian "Billy-Bob" Harding. Took the tram to the top and walked down the east slope and back along the base below the north face. A little worried about my fellow hiker, as he seemed to be gazing a little too reverentially at the massive bas-relief of the Heroes of the Confederacy - as the brochure proudly states, BIGGER THAN MOUNT RUSHMORE. I guess there's still some hard feelings against Mr. Lincoln. |
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Day 2 Blue - Splits |
Saturday Feb 17 |
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| Event: Georgia Navigator Cup
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| Orienteering race 1:40:59 [4] *** 9.55 km (10:34 / km) +460m 8:31 / km | |
| spiked:17/21c shoes: Icebug MR3 (2007, orange) |
| Nice course at Sweetwater Creek, but the climb was brutal. Made a pair of 3-5 minute mistakes on 4-5 and 6-7, but recovered and ran the rest of the course pretty cleanly. Unusual blue course in that we had a map exchange after 11. |
| Orienteering race (sprint) 19:54 [4] *** 2.28 km (8:44 / km) +35m 8:06 / km | |
| spiked:9/12c shoes: Icebug MR3 (2007, orange) |
| US Team fundraiser sprint. Legs were a little wobbly and limited my speed/effort to 4 (footing wasn't real open either.) Made mistakes on 3 and 6, enough for Ian to close the gap on me at 7 (he started 1min after me), but seeing him gave me a little extra boost. Not that good a run - too many mistakes for a sprint. |
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Sprint - Splits |
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Blue - Splits |
Thursday Feb 15 |
| Swimming 35:00 [2] 0.44 mi (1:19:33 / mi) | |
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| 13/7, more focus on effort than technique |
| Strength/Core (gym) 25:00 [2] | |
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| Usual plus leg presses. Sweetwater Creek has some hills. |
Wednesday Feb 14 |
| Spinning 50:00 [4] | |
| ahr:167 max:190 |
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| Note | |
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| Start taper for the weekend. Maybe a swim tomorrow. |
Tuesday Feb 13 |
| Note | |
| (rest day) |
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Monday Feb 12 |
| Spinning 55:00 [4] | |
| ahr:161 max:186 |
| Mixed ride. |
| Strength/Core (gym) 20:00 [2] | |
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| Short session. |
Sunday Feb 11 |
| Orienteering race 56:17 [4] *** 7 km (8:02 / km) +130m 7:21 / km | |
| spiked:13/13c shoes: Icebug MR3 (2007, orange) |
| Good run at L Maria. Snow depth was only 2-4 inches and almost melted away on some south-facing hills. Great course by Justin and Molly to keep us off the ski trails and in the woods most of the time. |
| Ski (classic) (control retrieval) 45:00 [3] | |
| spiked:5/5c |
| Skied the loop around the north side of the park. Lost my master map right at the beginning. Luckily the ski controls are just off trail and I had earlier visited the two that weren't. |
Saturday Feb 10 |
| Map Run 1:15:00 [2] 5 km (15:00 / km) +120m 13:24 / km | |
| shoes: Icebug MR3 (2007, orange) |
| Checking the SW section of the WOB map. There's one major trail loop (with one lonely ski track). Unfortunately all the off trail areas are moderately to extremely overgrown with buckthorn. It felt like I should have logged some swimming. |
Friday Feb 9 |
| Swimming 30:00 [2] 0.45 mi (1:06:40 / mi) | |
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| 12/10 easy day. Then celebrated the end of the week with a grossly oversized "value" meal and watched tonight's double Iridium flare with fries in my mouth. |
Thursday Feb 8 |
| Swimming 1:00:00 [2] 0.61 mi (1:38:19 / mi) | |
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| 17/15 plus listening in on a trainer helping another guy prep for a tri. He swam better than me but had no cardio :) |
| Strength/Core (gym) 30:00 [2] | |
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| Usual, plus leg presses |
| Note | |
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| Suzanne is coming to Mon spinning. Time for get in shape for AR season! Now if I can just get my team to start logging on AP... |
Wednesday Feb 7 |
| Spinning 50:00 [4] | |
| ahr:166 max:191 |
| endurance work to push AT |
| Strength/Core (gym) 30:00 [2] | |
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| Usual set. |
Tuesday Feb 6 |
| Swimming 1:00:00 [2] 0.58 mi (1:43:30 / mi) | |
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| 15/15 plus some kicking and tread practice |
| Strength/Core 30:00 [2] | |
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| Usual plus leg presses |
Monday Feb 5 |
| Spinning 50:00 [4] | |
| ahr:174 max:189 |
| Felt good today. |
| Strength/Core (gym) 30:00 [2] | |
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| Usual set. |
Saturday Feb 3 |
| Swimming 45:00 [2] 0.58 mi (1:17:37 / mi) | |
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| 15/15. Right shoulder a little tweaky. |
| Strength/Core (gym) 25:00 [2] | |
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| Usual set |
| Road Run (track) 24:00 [4] 3.3 mi (7:16 / mi) | |
| shoes: Salomon XA Pro 3D (2006, black |
| Includes warmup/cooldown. Track is boring so I added 5x 150m 1:1. Stomach didn't agree after one but worked through it for the others. Quit early to avoid nodding off to sleep. |
Thursday Feb 1 |
| Swimming 40:00 [2] 0.5 mi (1:19:57 / mi) | |
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| 13/13 |
| Strength/Core (gym) 30:00 [2] | |
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| Got a lot of sleep last night and felt much better today.h |