Tuesday Mar 29 |
 | MTB (road) 2:18:00 [3] 52.5 km (2:38 / km) | |
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| Biked to and from REI Bloomington to help with the O clinic. Windy but in the 60s. |
Monday Mar 28 |
| Road Run 1:30:00 [3] 18.7 km (4:49 / km) | |
| shoes: Montrail Vitesse 2 |
| Long workout since this is going to be a busy week. Ran to folks' house in Mpls, short rest, run back. Took Summit/River Road. Upper 40s. |
Saturday Mar 26 |
| Orienteering 1:15:00 [2] ** | |
| spiked:28/28c shoes: Salomon XA Comp XCR |
| Got together with Ian and Jane to set/vet for 4/2 event at Hyland Park. |
Friday Mar 25 |
| Trail Run 50:00 [3] 8.2 km (6:06 / km) +200m 5:26 / km | |
| shoes: Salomon XA Comp XCR |
| Battle Creek. Total session 70 min 11.7 km ~300m. Along with the usual deer, saw a pair of wild turkeys near the NE singletrack descent (W park section) |
| Trail Run 20:00 [4] 3.5 km (5:43 / km) +100m 5:00 / km | |
| shoes: Salomon XA Comp XCR |
| Split session for correct intensity. |
Thursday Mar 24 |
| Trail Run 1:35:00 [2] 12.6 km (7:32 / km) | |
| shoes: Salomon XA Comp XCR |
| River bottoms trail run with Mark. Lots of deep water from melting snow. |
Wednesday Mar 23 |
| Trail Run 53:00 [3] 9.1 km (5:49 / km) +190m 5:16 / km | |
| shoes: Salomon XA Comp XCR |
| Sloppy muddy day at Battle Creek. Similar run to all the others. |
Tuesday Mar 22 |
| Note | |
| (rest day) |
| Recovery |
Monday Mar 21 |
| Note | |
| (rest day) |
| Recovery |
Sunday Mar 20 |
| Orienteering race (Night Rogaine) 8:41:22 [3] ** 24 km (21:43 / km) +1425m 16:45 / km | |
| spiked:27/35c shoes: Montrail Vitesse 2 |
| PTOC event - night rogaine @ Bluffwoods CA. Wasn't able to find a teammate so did the race solo. Like earlier in the day, clean navigation (on south side of the course) - until about 4 AM when I ran off the map near #31. Did pretty badly on the north side and so didn't get as many as I had hoped. Counted 285 contour lines crossed @ 5m
Those of you who heard a lone gunshot around 3:20 AM, that was fired in my general direction, by the gentleman living along the access road just north of #8. None the worse, but the map should probably be updated "dangerous area."
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| C • Restless Natives 1 |
Saturday Mar 19 |
| Orienteering race 2:43:46 [4] *** 13.2 km (12:24 / km) +450m 10:36 / km | |
| spiked:22/26c shoes: Salomon XA Comp XCR |
| PTOC event - 3 hour Score O at Weston Bend. Hills and undergrowth started to frustrate me but my navigation was dead on.
Climb may be inaccurate (map hard to read.) I estimated lower though. |
Wednesday Mar 16 |
| Road Run hills 28:55 [3] 6.3 km (4:35 / km) +160m 4:04 / km | |
| shoes: Salomon XA Comp XCR |
| Three quick loops down Grand, up Summit (40m climb in 300m, about 13% grade) |
Tuesday Mar 15 |
| Trail Run hills 51:30 [3] * 9 km (5:43 / km) +200m 5:09 / km | |
| shoes: Salomon XA Comp XCR |
| Battle Creek. I'll have to find another hill training venue soon - this is getting a little boring. But it's so close to home!
Hm, time seems awfully fast. But this time I didn't attack the hills as much and didn't wear out early - strong all the way. No need for level 4 split. Maybe that's key? |
| Strength/Core 20:00 [2] | |
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Monday Mar 14 |
| Note | |
| (rest day) |
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Sunday Mar 13 |
| Map Run 1:25:00 [2] ** | |
| spiked:15/15c shoes: Salomon XA Comp XCR |
| Control taping for 4/2 O clinic at Hyland. |
| Orienteering 27:14 [4] ** 4.11 km (6:38 / km) +80m 6:02 / km | |
| spiked:10/10c shoes: Salomon XA Comp XCR |
| Full run of the 4K adv course at the 4/2 clinic (as if I were competing)
2:50 3:19 2:09 2:38 1:12 1:24 3:07 3:45 2:40 1:59 2:11 |
| Strength/Core 15:00 [2] | |
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Saturday Mar 12 |
| Map Run 1:30:00 [2] 12 km (7:30 / km) +300m 6:40 / km | |
| shoes: Salomon XA Comp XCR |
| Off trail jog/scramble at Interstate SP (WI) |
Friday Mar 11 |
| Trail Run hills 50:00 [3] * 8 km (6:15 / km) | |
| shoes: Salomon XA Comp XCR |
| Battle Creek AGAIN. Some new snow on the trails, cold and blustery. Took it a little easier today (have to save energy for going out later!) |
| Strength/Core 15:00 [3] | |
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Thursday Mar 10 |
| Trail Run 31:00 [3] * 5.3 km (5:51 / km) +120m 5:15 / km | |
| shoes: Salomon XA Comp XCR |
| Battle Creek, twilight, similar climb and distance to last Fri. This time trails were icy with snow on top - but enough to get traction. |
| Trail Run 20:00 [4] * 2.8 km (7:09 / km) +100m 6:04 / km | |
| shoes: Salomon XA Comp XCR |
| Split session for correct intensity |
| Strength/Core 20:00 [2] | |
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| Upper body, especially abs |
Wednesday Mar 9 |
| Orienteering 45:00 [3] * 7 km (6:26 / km) | |
| spiked:9/11c shoes: Salomon XA Comp XCR |
| Memory O @ Lake Elmo again. Very icy, even off trail. Had to go very slow, but still smashed my shin by sliding into a tree. At least it's terrain training. |
Tuesday Mar 8 |
| Note | |
| (rest day) |
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Monday Mar 7 |
| Road Run 28:36 [3] 6.2 km (4:37 / km) | |
| shoes: Salomon XA Comp XCR |
| Just a short neighborhood run. Cold and windy. |
Sunday Mar 6 |
| Trail Run 40:00 [3] 9 km (4:27 / km) | |
| shoes: Salomon XA Comp XCR |
| River Bottoms from Lyndale to Cedar and back. It's not all bottoms - there's a couple of pretty good hills involved but not enough to qualify as hill training. Temperatures up near 50 made it really muddy underfoot. Total session 12.0 km 57:16 |
| Trail Run 17:16 [4] 3 km (5:45 / km) | |
| shoes: Salomon XA Comp XCR |
| Split session for proper intensity levels |
| MTB (road) 1:20:00 [3] 30.5 km (2:37 / km) | |
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| Vento Trail, up around Phalen and back on Gateway. I wonder if these were "junk miles" - they didn't feel like it near the end! Well, can't waste a 55 degree day in March. |
Saturday Mar 5 |
| Hiking hills 1:20:00 [2] ** +130m | |
| shoes: Salomon XA Comp XCR |
| Brisk hike through the ravines at S end of Standing Cedars. Went with Mom so it wasn't really training as such, although off trail. |
| Map Run hills 40:00 [3] ** +100m | |
| shoes: Salomon XA Comp XCR |
| By myself, working down and up through ravines at a good pace. Used USGS topo map @ 20 ft contours. |
Friday Mar 4 |
| Trail Run hills 32:00 [3] * 5.4 km (5:56 / km) +130m 5:17 / km | |
| shoes: Salomon XA Comp XCR |
| Night trail run at Battle Creek, with map. Rec center down to 61 and back, tried to hit the biggest hills. An inch or two of snow/slush added to the fun, wet to the waist by run's end. Single session total 8.3 km 240 m 54 min |
| Trail Run hills 22:00 [4] * 2.9 km (7:35 / km) +110m 6:23 / km | |
| shoes: Salomon XA Comp XCR |
| Split entries to log times at proper intensity level |
Thursday Mar 3 |
| Road Run 38:50 [3] 8.32 km (4:40 / km) | |
| shoes: Salomon XA Comp XCR |
| 34 deg, light S wind. Nice. Randolph and Grand hills. |
Wednesday Mar 2 |
| Road Run 30:33 [3] 6.7 km (4:34 / km) | |
| shoes: Salomon XA Comp XCR |
| Normal Randolph loop. Very chilling out today. |
Tuesday Mar 1 |
| Ski (classic) 1:04:19 [3] 12 km (5:22 / km) | |
| shoes: Alpina X-C ski boots |
| Five loops at Elm Creek. 20 deg falling, clear skies, NW wind. |