Sunday Jul 31 |
 | Orienteering (Course setting) 4:45:00 [3] *** 17.8 km (16:01 / km) | |
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| More work for 8/20 |
| MTB (technical) 30:00 [3] * 8.7 km (3:27 / km) | |
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| GPS some trails on mountain bike |
| MTB (road) 1:03:00 [4] 24.9 km (2:32 / km) | |
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| Biked from Gooseberry to Split Rock and back along the Gitchie Gumi trail (paved). Quite hilly. |
Saturday Jul 30 |
| Orienteering (Course setting) 6:15:00 [2] *** 24.6 km (15:15 / km) | |
| shoes: Montrail Vitesse II (2005) |
| Taping and map updates for 8/20 rogaine |
Thursday Jul 28 |
| MTB (road) 40:00 [3] 13.2 km (3:02 / km) | |
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| From Suzanne's house to Wirth, and back |
| MTB (technical) 58:00 [3] 12.8 km (4:32 / km) | |
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| 2 loops at Wirth Park trails |
Wednesday Jul 27 |
| MTB (technical) 30:00 [4] 8.7 km (3:27 / km) | |
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| One loop around Leb Hills. I got a late start. |
| Trail Run 34:53 [3] 7.4 km (4:43 / km) | |
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| Jensen to Holland and back. Cool and clear, excellent running conditions. Left foot felt good. |
Tuesday Jul 26 |
| MTB (technical) 1:20:00 [3] 19 km (4:13 / km) | |
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| MTB at Wirth Park with Chuck. We swapped bikes for a while and I got to try out his ca. '94 Stumpjumper with no suspension.
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Sunday Jul 24 |
| Paddling (kayak) 5:00:00 [2] | |
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| A long paddling workout on the Mississippi, started at Ketter Canoeing in BP and went upstream portaged at Coon Rapids Dam, and then halfway to the Rum River before we turned around. |
Saturday Jul 23 |
| Orienteering (Course setting) 5:05:00 [2] *** 20.5 km (14:53 / km) | |
| shoes: Montrail Vitesse II (2005) |
| Taping and map updates for the 8/20 rogaine. Nice and cool, around 80 with light rain showers most of the day. Better than the 95 deg junk at home.
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Thursday Jul 21 |
| Road Run long 2:24:00 [3] 28 km (5:09 / km) | |
| shoes: Montrail Vitesse II (2005) |
| Distance training after it cooled off in the evening. I'm not used to continuous runs of this length! Just went down Shepard, up W river road, through U of M, University to Summit. |
Tuesday Jul 19 |
| MTB (technical) 1:15:00 [3] 22.8 km (3:17 / km) | |
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| MTB the river bottoms (W) with Dave and Chuck. Blew not one, but two tubes. Dave lent me the third, and it held up... but both tubes looked as if I had a bad spoke (same damage, same place.) But the spoke and rim seemed fine?
UPDATE... turns out there was a cut on the inside of the tire, near the bead. The tube was just ballooning out there and rubbing against the edge until it split. Good excuse to get new tires. |
Monday Jul 18 |
| MTB (road) 48:40 [3] 20.2 km (2:25 / km) | |
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| Bike to and from Battle Creek |
| MTB (technical) 44:25 [4] 9.6 km (4:38 / km) | |
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| MTB trails at Battle Creek. Steep hills! Rated at 4, but it's more like constant 3 with bursts of 5. |
| Trail Run 27:50 [4] | |
| shoes: Montrail Vitesse II (2005) |
| Switched shoes to trail run with a fully loaded pack. |
Sunday Jul 17 |
| Hiking 1:10:00 [2] * | |
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| On and off trail hike at Wild River. Still mid 90s and humid. |
Saturday Jul 16 |
| MTB (road) 4:00:00 [4] 100 km (2:24 / km) | |
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| This was the 8th straight day of temperatures in the 90s, so workouts have to be early morning or after dark. Left home at 9 PM for a long road bike through Battle Creek, Lake Elmo, out to Stillwater, up Norell to CR7 and back through Grant and WBL. Got home at 1:20 AM. The temperature difference was very noticeable, comfortable in the country but about 10 deg warmer in the city. A bit of a breeze on the way back (against me, of course.)
p.s. As I was riding near 15th and McKnight I passed a yard full of partygoers, one of whom yelled out: "What's up, Lance?". I took it as one of the most complimentary things I've ever been called by a drunken high schooler :) |
Thursday Jul 14 |
| MTB (technical) 53:00 [3] 11.4 km (4:39 / km) | |
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| Twice around the new trails at Wirth Park. |
| MTB (road) 1:00:00 [4] 27.3 km (2:12 / km) | |
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| Around the Mpls Lakes |
Tuesday Jul 12 |
| MTB (technical) 58:30 [4] 15.6 km (3:45 / km) | |
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| Lebanon Hills |
| Trail Run 37:20 [3] 7.4 km (5:03 / km) | |
| shoes: Montrail Vitesse II (2005) |
| Lebanon Hills, from Jensen Lake |
Saturday Jul 9 |
| Note | |
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| MNOC AR - W Hennepin County. Exciting race on a 90+ degree day. We were 20 min behind going into the O-relay, but gained 28 min on that section to take 1st in category, 2nd overall. |
| Orienteering race (Adv Race) 2:25:00 [3] *** 7.5 mi (19:20 / mi) | |
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| MNOC AR - two sections, one on USGS maps in Crow-Hassan, the other a relay course on L Rebecca O-map. |
| MTB (road) race (Adv Race) 1:28:00 [4] * 23.0 mi (3:50 / mi) | |
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| MNOC AR - Up and down along the Crow River, between L Rebecca and Riverside County Park |
| MTB (technical) race (Adv Race) 35:00 [3] * 5.0 mi (7:00 / mi) | |
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| MNOC AR - MTB trail in Lake Rebecca. |
| Paddling (kayak) race (Adv Race) 26:00 [4] * 1.6 mi (16:15 / mi) | |
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| Kayak paddle down the Crow River. Pretty good current. Also a swim back across the river to the put-in. |
Wednesday Jul 6 |
| Trail Run 1:00:00 [2] | |
| shoes: Montrail Vitesse II (2005) |
| Mellow run on Pike Island with Mark and Suzanne. We might have goofed off if it wasn't for the bugs, that kept us moving. Managed to do a good hill sprint but no chance for repeats, so it doesn't lift it above a 2 effort. |
Tuesday Jul 5 |
| Paddling (kayak) 1:40:00 [2] | |
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| Paddling practice in the Tahitis on Mpls Lake, along with water fights, grappling & boarding, and other shenanigans. |
Monday Jul 4 |
| Trail Run 58:30 [3] 11.7 km (5:00 / km) +180m 4:39 / km | |
| shoes: Montrail Vitesse II (2005) |
| Lake Elmo, clockwise loop + around Eagle Pt. Another hot day, had to slow the pace at times. |
| MTB (road) 1:06:00 [2] 19.1 km (3:27 / km) | |
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| Gentle ride with Amy - around WB, U of M campus to Raymond and the transitway. |
| MTB (road) 1:11:00 [4] 28 km (2:32 / km) | |
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| Ride to folks' house, then to Mill Ruins park for the fireworks. Then a hard ride home in the cool evening. |
Sunday Jul 3 |
| Hiking 2:00:00 [2] * 7 km (17:09 / km) | |
| shoes: Montrail Vitesse II (2005) |
| Woke up to a thunderstorm at 6 AM, but didn't need to stow much. After the rain passed, hiked/ran and mapped the SPSP trails where bikes not allowed |
| Trail Run 45:00 [3] * 4.6 km (9:47 / km) | |
| shoes: Montrail Vitesse II (2005) |
| Split session |
Saturday Jul 2 |
| MTB (technical) 5:00:00 [3] 44.4 km (6:45 / km) | |
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| Mapping ski trails in the Remote Lakes area. Warm sunny day, no one else out (perhaps no one else was dumb enough to brave all the mosquitoes and deerflies) |