Sunday Apr 15 |
 | Orienteering race 1:04:11 [4] *** 8 km (8:01 / km) +200m 7:08 / km | |
| spiked:17/17c shoes: Salomon XA Pro 3D (2006, black |
| Fun course at Leb Hills - one long loop all the way over near Jensen. Navigated well. Splits: 1:56 (map) 3:10 3:10 4:09 2:50 (est) 4:09 2:01 4:03 4:43 3:42 3:10 4:39 5:28 3:44 3:16 3:00 3:34 2:47 0:40 |
| Hiking 32:00 [2] ** 3 km (10:40 / km) | |
| spiked:13/13c shoes: Salomon XA Pro 3D (2006, black |
| Setting out the sprint course. |
Saturday Apr 14 |
| Note | |
| |
| Bike-Hike-BBQ - 10 AM Andrews Park |
| MTB (road) race 2:00:00 [4] ** 21.0 mi (5:42 / mi) | |
| spiked:12/12c |
| Raced Dan's Bike-Hike-BBQ race with Rick O in Champlin and Anoka. A good part of the biking was off-road along the Rum River. In the lead pack for the first 8 CPs, a couple of slight mistakes. Got a flat tire between 8 and 9, but recovered to finish 8 minutes behind Wedali. |
| Orienteering race 29:00 [4] *** 2.5 km (11:36 / km) | |
| spiked:3/3c shoes: Salomon XA Pro 3D (2007, gray) |
| Foot course in the northern section of Elm Creek. Some good locations, challenging enough to gain ground on a few good biking teams. |
Friday Apr 13 |
| Trail Run (warmup) 16:40 [3] 2.5 km (6:40 / km) | |
| shoes: Salomon XA Pro 3D (2007, gray) |
| Warmup run before checking the sprint course. |
| Orienteering 14:45 [4] *** 2.37 km (6:13 / km) +60m 5:31 / km | |
| spiked:13/13c shoes: Salomon XA Pro 3D (2007, gray) |
| Test run of the sprint course. Not feeling very fast. Splits 60, 66, 98, 83, 37, 69, 103, 64, 59, 84, 42, 62, 31, 25. |
Wednesday Apr 11 |
| Spinning 1:08:00 [4] | |
| ahr:168 max:193 |
| Good hard session at SLP with Suzanne. Feels good to do something. |
| Strength/Core 15:00 [2] | |
| |
| Upper body workout, short. |