Sunday Feb 11 |
 | Orienteering race 56:17 [4] *** 7 km (8:02 / km) +130m 7:21 / km | |
| spiked:13/13c shoes: Icebug MR3 (2007, orange) |
| Good run at L Maria. Snow depth was only 2-4 inches and almost melted away on some south-facing hills. Great course by Justin and Molly to keep us off the ski trails and in the woods most of the time. |
| Ski (classic) (control retrieval) 45:00 [3] | |
| spiked:5/5c |
| Skied the loop around the north side of the park. Lost my master map right at the beginning. Luckily the ski controls are just off trail and I had earlier visited the two that weren't. |
Saturday Feb 10 |
| Map Run 1:15:00 [2] 5 km (15:00 / km) +120m 13:24 / km | |
| shoes: Icebug MR3 (2007, orange) |
| Checking the SW section of the WOB map. There's one major trail loop (with one lonely ski track). Unfortunately all the off trail areas are moderately to extremely overgrown with buckthorn. It felt like I should have logged some swimming. |
Friday Feb 9 |
| Swimming 30:00 [2] 0.45 mi (1:06:40 / mi) | |
| |
| 12/10 easy day. Then celebrated the end of the week with a grossly oversized "value" meal and watched tonight's double Iridium flare with fries in my mouth. |
Thursday Feb 8 |
| Swimming 1:00:00 [2] 0.61 mi (1:38:19 / mi) | |
| |
| 17/15 plus listening in on a trainer helping another guy prep for a tri. He swam better than me but had no cardio :) |
| Strength/Core (gym) 30:00 [2] | |
| |
| Usual, plus leg presses |
| Note | |
| |
| Suzanne is coming to Mon spinning. Time for get in shape for AR season! Now if I can just get my team to start logging on AP... |
Wednesday Feb 7 |
| Spinning 50:00 [4] | |
| ahr:166 max:191 |
| endurance work to push AT |
| Strength/Core (gym) 30:00 [2] | |
| |
| Usual set. |
Tuesday Feb 6 |
| Swimming 1:00:00 [2] 0.58 mi (1:43:30 / mi) | |
| |
| 15/15 plus some kicking and tread practice |
| Strength/Core 30:00 [2] | |
| |
| Usual plus leg presses |
Monday Feb 5 |
| Spinning 50:00 [4] | |
| ahr:174 max:189 |
| Felt good today. |
| Strength/Core (gym) 30:00 [2] | |
| |
| Usual set. |