Wednesday Jan 31 |
 | Spinning 30:00 [4] | |
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| Got to class late and felt tired. Bagged it for the day. |
Tuesday Jan 30 |
| Swimming 40:00 [2] 0.42 mi (1:35:13 / mi) | |
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| 12/10 |
| Strength/Core (gym) 30:00 [2] | |
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| Usual set |
Monday Jan 29 |
| Spinning 50:00 [4] | |
| ahr:169 max:193 |
| Mixed. Did some intervals near the end (by choice.) |
| Strength/Core (gym) 30:00 [2] | |
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| The usual. |
Saturday Jan 27 |
| Swimming 40:00 [2] 0.4 mi (1:39:58 / mi) | |
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| 10/10 |
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| C • Speeding up! 1 |
| Strength/Core 30:00 [2] | |
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| Terrain Run (no map) 30:00 [3] 3 km (10:00 / km) | |
| shoes: Icebug MR3 (2007, orange) |
| At Interstate on the way up to WR |
Friday Jan 26 |
| Note | |
| (rest day) |
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Thursday Jan 25 |
| Swimming 35:00 [2] 0.33 mi (1:46:04 / mi) | |
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| 8 laps each of breast/free. Can tell I haven't done this in a while. |
| Strength/Core 35:00 [2] | |
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| The usual plus leg presses |
Wednesday Jan 24 |
| Spinning 55:00 [4] | |
| ahr:167 max:189 |
| Aerobic endurance 85-100% AT (some >). Legs a little mushy. |
Tuesday Jan 23 |
| Trail Run 1:35:00 [3] 9.0 mi (10:34 / mi) | |
| shoes: Icebug MR3 (2007, orange) |
| Trail run from Jiffy Lube Training Center to Wirth and back with JB, MM, MC, BD. Afterwards went to the Jiffy Lube Recovery Center for yummy pizza things and heckling the Shrub. |
Monday Jan 22 |
| Spinning hills 52:00 [4] | |
| ahr:171 max:190 |
| Three sets of steady hills 6/8/10 minutes with 1:1 intervals between. Felt more in control than last week, I think my body isn't surprised anymore. |
| Strength/Core (gym) 30:00 [2] | |
| |
| Usual set |
Sunday Jan 21 |
| Map Run 1:40:00 [3] *** 9 km (11:07 / km) | |
| shoes: Icebug MR3 (2007, orange) |
| At Interstate with Ian. Nice day with light snow and warm temps. |
Saturday Jan 20 |
| Terrain Run (no map) hills 1:00:00 [2] 3.0 mi (20:00 / mi) +300m 9:29 / km | |
| shoes: Icebug MR3 (2007, orange) |
| Hills in the snow. Not a steady run but the HR was up there at times. |
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| C • Looks like 5 |
Friday Jan 19 |
| Hiking (jog) 30:00 [2] | |
| shoes: Montrail hiking boots |
| More than a hike, not quite a trail run. This time, checking my memory of something from years ago - at an ... undisclosed location ... |
Thursday Jan 18 |
| Trail Run 45:00 [3] 8 km (5:38 / km) | |
| shoes: Icebug MR3 (2007, orange) |
| Battle Creek. Parked at the rec center, but ran mostly the lower section in order to stay off the ski trails. Beautiful night and the usual nice views from the hill tops. |
| Trail Run 55:00 [3] 6.0 mi (9:10 / mi) | |
| shoes: Icebug MR3 (2007, orange) |
| Got together late with Mike, Chuck, and Stephen. Ran from Moir Park down to the river and over to the MORC raft. Then bushwhacked along the base of the bluff back to Nine Mile. Really fun. |
| Hiking 40:00 [2] 2.0 mi (20:00 / mi) | |
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| The aforementioned bushwhacking. |
Wednesday Jan 17 |
| Spinning 50:00 [4] | |
| ahr:172 max:194 |
| Finally, a workout. Kept the effort way up there. |
| Strength/Core 20:00 [2] | |
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Saturday Jan 13 |
| Terrain Run (no map) 1:00:00 [3] 7 km (8:34 / km) | |
| shoes: Icebug MR3 (2007, orange) |
| Trail/terrain at an undisclosed location. Around 10 deg out, but not too windy. |
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| C • hmmmmmmmmm.......does this mea... 7 |
Sunday Jan 7 |
| Orienteering race 1:25:44 [4] *** 11 km (7:48 / km) | |
| spiked:23/24c shoes: Salomon XA Pro 3D (2006, black |
| O-Steve and Jerritt set up a nice long 2-loop Adventure Run in conjunction with the Lake Elmo meet. It was supposed to be a Winter AR (ski/snowshoe) but as usual the climate didn't cooperate. Run as GH with Brian, Rick and Val. Chris, Dave, and Will went as GHtoo. Good run on an easy course by O-standards. Stayed up in the lead pack with Justin & Molly and gearjunkie, came in third overall, 1st in division, 1:04 behind the leader.
Rick and Val didn't quite know what to expect, so they deserve kudos for stepping it up (way) above normal AR pace and getting such a good result. |
Saturday Jan 6 |
| Orienteering (field checking) 1:40:00 [2] *** | |
| shoes: Salomon XA Pro 3D (2006, black |
| Final round of updates for WOB. Should have the 1.0 version ready for the Tuesday board meeting. |
Monday Jan 1 |
| Ski (classic) 1:45:00 [3] | |
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| Boy am I glad I kept quiet this N. Y's Eve. Stayed up just after midnight, then woke up early to try out the fresh snow. Went to Lake Maria with AC and no one else seemed to be there yet (turned out there was one guy already out, talked with him a bit when he got back.) Most of the trails were still pristine, and the top couple of inches were nice and powdery - even though the trees were all caked with wet snow on their N/NW sides. So we managed to get the "winter wonderland" effect without the effort. Sweet. |