Friday Mar 31 |
 | Swimming 45:00 [3] | |
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| Went to Dan's gym to get our swimming cert. Swam hard for 45 minutes, but had to revert more and more to breaststroke as time went on (I'm not very efficient yet w/freestyle, although I go reasonably fast I can't sustain it.) |
Wednesday Mar 29 |
| Swimming (gym) 55:00 [2] | |
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Tuesday Mar 28 |
| Swimming (gym) 55:00 [2] | |
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| Pretty much the same routine as yesterday. Focused on tucking my chin for better breathing position. I'm still not as relaxed as I need to be, overaccentuating the roll left so the stroke turns less symmetrical as time goes on. |
Monday Mar 27 |
| Swimming (gym) 1:00:00 [2] | |
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| All I can say - Dan's a kickass instructor. 15 laps with breaststroke (no problem) mixed with another 15 or so of freestyle (but with a float between my knees.) Finally getting proper position and upper body rotation to get reliable breathing. Surprisingly, all lanes were full so the water was a bit choppy. |
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| C • congratz! 2 |
| Strength/Core (gym) 30:00 [2] | |
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| Usual set, plus single-leg presses |
Saturday Mar 25 |
| Note | |
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| MNOC Hyland clinic |
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| C • Thanks! 2 |
| Orienteering (course setting) 1:30:00 [2] ** | |
| shoes: Salomon XA Pro 3D (2006, black |
| Set out about half the controls for the Hyland clinic. Easy pace, we had plenty of time (for once) |
| Orienteering race 9:26 [5] ** 1.82 km (5:11 / km) | |
| spiked:8/8c shoes: Salomon XA Pro 3D (2006, black |
| All out effort on the sprint course. NR of course since I set it, but took clean routes, np brambles or thrashing. I was sure feeling it on the steep uphill 7-8, but don't feel too bad for putting the others through it. I'm willing to eat what I cook, so to speak. |
Friday Mar 24 |
| Trail Run 51:23 [4] 10.4 km (4:56 / km) | |
| ahr:181 max:193 shoes: Salomon XA Pro 3D (2006, black |
| Parked at Fort Snelling and did the Ford - W 7th bridge loop. First half was lots of fun in the slush and mud, also had to run just inches from the edge of the river to get to where M'haha creek joins up. Stayed up top on the other side of the river and picked up the pace - 31/21 split at end of Ford bridge. Didn't get the electronic speed limit monitor to pick me up this time. |
Thursday Mar 23 |
| Swimming (gym) 45:00 [2] | |
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| with Dan. Stronger than I've been lately, and he showed me a few "tricks". |
Wednesday Mar 22 |
| Swimming (lessons) 1:00:00 [2] | |
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Tuesday Mar 21 |
| Orienteering (course setting) 1:10:00 [3] ** 5 km (14:00 / km) | |
| spiked:23/23c shoes: Montrail hiking boots |
| Retaped the sprint course, adjusted some control codes on the beginner courses, and taped the Brown as twilight gave way to dark. |
Monday Mar 20 |
| Swimming (lessons) 1:00:00 [2] | |
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Sunday Mar 19 |
| Orienteering (course setting) 1:30:00 [3] ** 3.5 km (25:43 / km) | |
| spiked:34/34c shoes: Montrail hiking boots |
| Out with Jerritt, taping controls for Hyland. We need quite a few updates to the map. I have to completely redo the sprint course. |
Friday Mar 17 |
| Ski (classic) (classic) 55:00 [3] | |
| ahr:162 max:188 shoes: Alpina X-C ski boots |
| Loop at Lebanon Hills after work. After a full day of March sun, trails not so good anymore. Lots of icy spots, but few bare spots. Felt like I was on the luge a couple of times - a couple of sharp turns made for some trouble. Snow on trees was still pretty though. |
Wednesday Mar 15 |
| Swimming (lessons) 1:00:00 [2] | |
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Tuesday Mar 14 |
| Swimming (gym) 1:00:00 [2] | |
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| Strength/Core (gym) 30:00 [2] | |
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Monday Mar 13 |
| Swimming (lessons) 55:00 [2] | |
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Sunday Mar 12 |
| Ropes 45:00 [3] | |
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| Taylors Falls, before snow started. Used the Croll ascender a few times up. |
Friday Mar 10 |
| Swimming (gym) 1:00:00 [2] | |
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Thursday Mar 9 |
| Spinning (gym) 51:00 [4] | |
| ahr:171 max:191 |
| Build up to and down from 10 min high endurance |
| Strength/Core (gym) 30:00 [2] | |
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Wednesday Mar 8 |
| Swimming (lessons) 1:00:00 [2] | |
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| C • Swimming 6 |
Tuesday Mar 7 |
| Swimming (gym) 55:00 [2] | |
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| Strength/Core (gym) 30:00 [2] | |
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Monday Mar 6 |
| Swimming (lessons) 1:10:00 [2] | |
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Sunday Mar 5 |
| Swimming (gym) 55:00 [2] | |
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| Strength/Core (gym) 30:00 [2] | |
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| Map Run 1:45:00 [3] *** 8.6 km (12:13 / km) +290m 10:27 / km | |
| ahr:159 max:183 shoes: Salomon XA Pro 3D (2006, black |
| Interstate WI again. 2 inches of fresh snow, but it was heavy and wet and made for good footing. A couple of spectacular slips and slides when, partway up a hillside, I crossed a couple of frozen streams in quick succession and went careening down a solid layer of ice just below the new snow. |
Friday Mar 3 |
| Swimming (gym) 1:10:00 [2] | |
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Wednesday Mar 1 |
| Swimming (lessons) 1:05:00 [2] | |
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