Friday Apr 29 |
 | Road Biking (commute) 25 [2]6.0 mi (4 / mi) | |
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| rode single speed to work and home |
Thursday Apr 28 |
| Road Biking 25:00 [2]6.0 mi (4:09 / mi) | |
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| commute to work. single speed |
| Trail Running 35:00 [2]3.5 mi (10:00 / mi) | |
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| a jog of the RRR course with Molly after rowing |
| Rowing intervals 1:15:00 [4]10 km (7:30 / km) | |
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| 5 X 5 minute race pieces with Molly in the double.
Great row. We were really moving the boat together. My ability to steer a straight course in traffic made the difference.
Warm-up. Warm-down |
Wednesday Apr 27 |
| Hiking (field checking) 1:00:00 [1]*** 5 km (12:00 / km) | |
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| Field Checking for Battle Creek Meet.
It really forces you to look at things differently. Planned to jog, but I kept needing to slow down to make sure I was seeing details.
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Monday Apr 25 |
| Trail Running 25:00 [5]3.3 mi (7:33 / mi) +40m 4:32 / km | |
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| Test running possible running leg of Rowed Rode Road. Should be a bit slower after a row and ride. |
Sunday Apr 24 |
| Adventure Race 3:30:00 [3]*** 17.0 mi (12:21 / mi) +50m 7:36 / km | |
| spiked:13/16c |
| MNOC AR traininng race Lake Elmo
Mtn Biking, paddling, trekking
Fun Course, good day. Came in second. Difficulty with instructions, thought we were supposed to drop bikes for trekking section. We actually ran to the first second bike control, then ran back to get our bikes.
Paddled very well. Only made a couple small navigation mistakes (less than 10 min total)
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| C • Good finish! 1 |
Saturday Apr 23 |
| Trail Running 1:00:00 [3]* 3.5 mi (17:08 / mi) +200m 9:03 / km | |
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| Stopped for a run at Devil's Laake on the way back from Madison. Ran the loop around the lake. I was surprised to find it paved. My goal was for it to be a fairly easy run, but taking the Bluff trails eliminated that possibility. A lot of climb.
Stopped to check the view a couple times. |
Thursday Apr 21 |
| Road Biking 1:20:00 [3]20.0 mi (3:59 / mi) | |
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| Molly and I Took long way to Lake Nokomis Midwest Paddling Expo. About 1 hr. Then after a short paddle and 3.5 mile run, biked home. Pushed fairly hard in a few spots. Nice to get multi events in one day even if fairly short duration |
| Running 30:00 [2]3.5 mi (8:34 / mi) | |
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| Parked our bikes at a friends house. ran to the paddling expo, after paddle finished the loop around LakkeNokomis. With AR packs. |
| Paddling 20:00 [1]1.0 mi (20:00 / mi) | |
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| short easy paddle testing out a kayak. In the middle of a run. |
Wednesday Apr 20 |
| Running 45:00 [2]4.0 mi (11:14 / mi) | |
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| Slow jog made slower by running into afriend who was walking dogs. Barely able to count this one. Tried to make up for it by running harder the second half. |
Tuesday Apr 19 |
| Trail Running warm up/down 20:00 [2]2.5 mi (7:59 / mi) | |
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| Warm up and cool down on trails along Mississippi River. |
| Trail Running hills 30:00 [5]1.5 km (20:00 / km) +400m 8:34 / km | |
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| 7 X15' steep hill intervals. 3 sets
I found a new place close to home to do a hill workout on dirt, not concrete. Very fun. |
Sunday Apr 17 |
| Rowing 1:20:00 [2]9 km (8:53 / km) | |
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| Sunday morning distance work |
Saturday Apr 16 |
| Rowing tempo 21:00 [5]6 km (3:30 / km) | |
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| 3 x 7 minute race pieces
4 with coxswain |
| Orienteering race (Night) 1:36:00 [4]**** 4.92 km (19:31 / km) | |
| 13c |
| Night-O Sunfish Lake.
Foggy, 50 degrees, very challenging.
Very Fun |
Thursday Apr 14 |
| Mtn Biking (Pavement) 1:00:00 [2]15.0 mi (3:59 / mi) +40m 2:28 / km | |
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| Fisrt half of the first Left at Albuquerque team workout. An easy paced out and back from the house to the entrance of Fort Snelling State Park. Perfect night. |
| Trail Running 55:00 [2]4.5 mi (12:13 / mi) | |
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| Same course as last night, but with LAA teamate and after a 15 mile ride. Great Thursday. |
Wednesday Apr 13 |
| Road Biking (Commute) 25:00 [1]6.0 mi (4:09 / mi) | |
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| About fifteen minutes each way. Entered it now, because I know I have to get home.
Does it count as an interval if I stop for a banana nut muffin along the way? |
| Trail Running 45:00 [2]4.5 mi (10:00 / mi) | |
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| I ran at dusk using all the available trails along the Mississippi and did the Lake St. Franklin Bridge Loop. More than half of the distance was off pavement so I can call it a trail run. Nice and Easy. |
Tuesday Apr 12 |
| Road Biking 1:28:00 [3]27.5 mi (3:11 / mi) +250m 1:56 / km | |
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| Airport,Ohio St. Loop
Some Easy riding, pushed on a couple flat sections, worked the hills, raced down Summit against riding partner. Gave a 3 for intensity because it wasn't a sustained effort, maybe it was a 4.
Great fun, mostly after dark, saw 6-7 deer along the way.
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Sunday Apr 10 |
| Orienteering race 1:57:00 [4]*** 10 km (11:42 / km) | |
| 19c |
| William O'Brien Blue Course |
Saturday Apr 9 |
| Rowing 14:00 [5]4 km (3:30 / km) | |
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| Running (with jogger) 40:00 [2]4.0 mi (10:00 / mi) | |
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| Short jog with son in the baby jogger. |
Wednesday Apr 6 |
| Road Biking 1:20:00 [3]20.0 mi (3:59 / mi) +250m 2:24 / km | |
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| Snelling, Ohio, Grand Loop.
Serious Headwind |
Tuesday Apr 5 |
| Running intervals 35:00 [4]5 km (7:00 / km) | |
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| With son in jogger. Easy jog out. Stopped in the middle to look at the river and count boats. Fast pace on return. Not quite intervals, but not exactly tempo either. |
Saturday Apr 2 |
| Running 1:20:00 [2]13 km (6:09 / km) | |
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| Lake St. to Ford Bridge loop. As many trails and little pavement as possible. That's actually a lot of trail running. At the end met up with my wife and pushed the jogger for about 3 k. |
| Orienteering 40 [5]*** 3 km (13 / km) | |
| 12c |
| Sprint O 13' or so
Conturs Only (with compass even though Ian suposedly told me not to use it) 18-20 minutes I think, not really watching the time on that course |