Sunday Feb 12 |
 | Note | |
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| MNOC Nerstrand |
| Orienteering race 1:11:00 [4] *** 7.4 km (9:36 / km) +180m 8:33 / km | |
| spiked:14/16c weight:146.8lbs (injured) shoes: Salomon XA Pro 3D (2006, black |
| Long course at Nerstrand. About 4 inches of snow still on the ground, more on north slopes. less on south. |
| |
| C • Cracked rib ? 3 |
| Orienteering (control retrieval) 30:00 [2] *** 2.5 km (12:00 / km) | |
| spiked:5/5c shoes: Salomon XA Pro 3D (2006, black |
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Friday Feb 10 |
| Note | |
| weight:149.6lbs |
| Went to Afton Alps after work with Chuck, Dave, and Jay. |
Thursday Feb 9 |
| Spinning intervals (gym) 50:00 [4] | |
| |
| Mostly 60/60, some 90s. Didn't go hard enough for 5 |
| Strength/Core 30:00 [2] | |
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| Swimming 30:00 [2] | |
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Wednesday Feb 8 |
| Spinning hills 50:00 [4] | |
| ahr:164 max:185 |
| High resistance, low cadence to simulate hills. A 2 min sprint near the end. |
| Swimming 1:00:00 [2] | |
| |
| Same as yesterday. Seeing some improvement. |
Tuesday Feb 7 |
| Spinning (gym) 50:00 [4] | |
| ahr:164 max:180 weight:148.4lbs |
| Endurance ride. Not feeling 100% today so I resisted the urge to sprint. |
| Strength/Core (gym) 30:00 [1] | |
| |
| The usual set, back first |
| Swimming (gym) 50:00 [2] | |
| |
| s/b "Swimming" with those little quotation marks you make with your hands. Practice: gliding; back float; tread water; freestyle stroke; breathing at poolside and during stroke. The breathing still isn't clicking grr... mouth out of water and tucked but not willing to gulp air. Watched another guy in the pool for a while (intermediate level). Stopped when I started to get tired and sloppy - no bad habits! |
| |
| C • curious? 9 |
Monday Feb 6 |
| Road Run intervals (gym) 29:30 [4] 4.0 mi (7:22 / mi) | |
| ahr:175 max:191 |
| 8 x 200 intervals 2:3 plus warmup/cooldown |
| Swimming (lessons) 45:00 [2] | |
| |
| Learned a bunch of basics: float, kick, stroke, side breathing. Introduced freestyle, back, and breast stroke. |
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| C • Swim O! 3 |