Wednesday Jun 29 |
 | Running 43:00 [3]4.5 mi (9:32 / mi) | |
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| Franklin Lake Loop with the addition of the long hill on West River Road. Fairly easy effort |
Tuesday Jun 28 |
| Road Biking (commute) 25:00 [2]6.0 mi (4:09 / mi) | |
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| Rowing 1:15:00 [2]6 km (12:30 / km) | |
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| Filled in a workout for college rowers at MRC, warm-up, technique, and steady state rowing, cool down |
| Rowing intervals 12:00 [5]3 km (4:00 / km) | |
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| 45 and 90 second intervals at 30-32 |
Sunday Jun 26 |
| Paddling 1:00:00 [1]1.5 mi (39:59 / mi) | |
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| Paddling around Lake Nokomis for Jasper's first canoe ride. Stopped for a picnic and some swimming. |
Saturday Jun 25 |
| Adventure Race race 8:36:00 [3]** 55.0 mi (9:23 / mi) | |
| 23c |
| Chippewa Valley Adventure Race. It was a good course that took a toll. About 2 mile run to start. 6.5 mile paddle in dependable but heavy Tuktu. I misjudged the distances on the islands where controls were placed and everyone we passed caught us at each island.
Rappell was very cool. Orienteering was solid, only a mistake on controls six and seven, but didn't waste a ton of time.
Then we got to the bike section and things went south. I couldn't keep down the peanut butter sandwich I tried to eat, and soon after I began to get muscle twinges. With 3 miles or so to go before the mountain biking section, my hamstrings fully cramped and when I got those to quit, my quads cramped. Over the next two hours or so I was off the bike multiple times trying to work the cramps out. I tried to keep eating and drinking, and held the cramps at bay long enough to finish. The needle in the haystack activity was an interesting approach. I do think that no control location leaves it a bit up to luck and that 6 controls in that section was to high a percentage of the total course.
Molly had a strong day, on the bike especially, and we were able to finish 4th overall and were the first 2 person team. |
Friday Jun 24 |
| Road Biking (Commute) 25:00 [2]6.0 mi (4:09 / mi) | |
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| Ride to work |
Wednesday Jun 22 |
| Running 40:00 [2]4.0 mi (10:00 / mi) | |
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| Out and back along the river and the road. Saw an owl and had to go in the Mississippi to get passed a couple flooded spots. |
Monday Jun 20 |
| Running 40:00 [3]4.0 mi (10:00 / mi) | |
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| Easy loop around Lake St. and Franklin Ave. Bridges. Its been over a week since my last run and it felt like it. Slow and labored. I must get finished with my house project. |
Thursday Jun 16 |
| Climbing 1:00:00 [2] | |
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| Climbed at Vertical Endeavors with students. Got enough in to consider it a workout |
| Mtn Biking (Pavement) 1:00:00 [2]13.0 mi (4:36 / mi) | |
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| Molly and I rode to the 58 Club for dinner and around Lake Nokomis. A perfect night outside. Actual training should begin again next week after the stair project at home is finished and my parents go home. |
Tuesday Jun 14 |
| Note | |
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| Work project to build new steps began on Friday. Saturday was spent dismantling and hauling 6500 pounds of concrete. I I do not feel right about counting that as a workout. This week's training will be next to nothing as there is only so much time in the day. Hopefully I will get back on track in the next week. |
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| C • Concrete work 2 |
Thursday Jun 9 |
| Road Biking 1:30:00 [3]26.0 mi (3:27 / mi) +200m 2:06 / km | |
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| Did the airport, Mendota St. Paul loop with Molly. It includes Ohio St. and Ramsey Hill. Some short burts into level 4 intensity, but overall a 3. Very good night |
Tuesday Jun 7 |
| Trail Running warm up/down 25:00 [2]2.5 mi (10:00 / mi) | |
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| Easy jog to and home from hill workout along the Mississippi |
| Trail Running hills 20:00 [5]2 km (10:00 / km) +300m 5:43 / km | |
| max:160 |
| Hill work at a park near my house.
5 X 15 seconds, 3 sets |
Sunday Jun 5 |
| Orienteering (course setting) 2:45:00 [2]*** 10 km (16:30 / km) | |
| 41c |
| Course setting and checking for the battle creek meet. |
Saturday Jun 4 |
| Running tempo 28:58 [5]4.0 mi (7:14 / mi) | |
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| Molly and Jasper paced me on the mtn bike for the Franklin Lake loop. New record time for that distance. |
Friday Jun 3 |
| Rowing 45:00 [3]9 km (5:00 / km) | |
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| Out in the single for steady state row. Perfect morning. |
| Road Biking (commute) 25:00 [2]6.0 mi (4:09 / mi) | |
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| Ride to work. Tried not to break the sweat barrier on a muggy day. Not successful |
Wednesday Jun 1 |
| Road Biking (commute) 25:00 [2]6.0 mi (4:09 / mi) | |
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| ride to work |
| Trail Running 27:27 [4]5 km (5:29 / km) +100m 4:59 / km | |
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| Run for Snow at Wirth Park. I think Jasper and I won the stroller division. It was a fun trail. |