Saturday Sep 30 |
 | Mtn Biking (with trailer) 1:05:00 [3]20 km (3:15 / km) | |
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| Not the planned workout, but I accidentally used that time for a nap. Took Jasper out to go to Minnehaha Park, but he fell asleep almost immediately. I did the Ford/Franklin loop while he slept. A perfect fall day. |
Friday Sep 29 |
| Note | |
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| MNOC Adventure Run--Hyland |
| Orienteering 36:02 [4]*** 4.7 km (7:40 / km) | |
| spiked:10/11c weight:171lbs shoes: Vasques |
| Adventure Run at Hyland. Good course. Ran a clean race back and forth with Pete until a small mistake at #8. He opened a gap, but I was able to catch up with him on the way to 9. Stayed together until the last control. I got lucky and made it out of the Sumac, and Pete got caught up in it. Fun course, and the rain made it even cooler.
Thanks Steve. |
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| C • Skullduggery afoot! 2 |
| Orienteering (control retreival) 35:00 [3]*** 3 km (11:40 / km) | |
| spiked:2/3c shoes: Vasques |
| Went out to get 6, 7, and 8. Got completely mixed up going through the thick vegetation. Had to skip 7, go to 8 and re-attack 7. Still missed it. Turned around and it was right there in my headlamp beam. I have no idea what I did. Hurried back because a friend of ours who came out to run was baking Papa Murphy's pizza and we were on babysitter time. |
Thursday Sep 28 |
| Mtn Biking (road with trailer) 14:00 [4]4.0 mi (3:29 / mi) | |
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| I told Jasper that I would take him to daycare by bike today. Of course I was running late. Had to ride fast and was still late for work. Counted the workout even though I was wearing khakis and a fleece top. |
| Roller Skiing 53:00 [3]15 km (3:32 / km) | |
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| Went for a ski on the new section of the Greenway trail after dark. Sweet. Only one bad street crossing at 27th Ave that caused me to fall on the way back and break a ski tip. I think they are resurfacing the road and that will be gone soon. Railroad crossing gaps are small enough to ski right over and lighting is good. |
Wednesday Sep 27 |
| Note | |
| slept:4.5 (rest day) |
| Woke up at 12:30 and couldn't get back to sleep. 5 chapters in Lance Armstrong's War. Good thing Jasper heard my alarm go off and woke us up. Molly wasn't so happy about that.
Probably won't get a workout in today, but I get to hang out with Ian later. |
Tuesday Sep 26 |
| Running 1:03:00 [2]7.0 mi (9:00 / mi) | |
| shoes: Asics 2110 |
| Ford/Lake loop after Dinner with a friend. Slow, easy pace. Lots of BS, not a lot of effort. Nice night to be out. |
Monday Sep 25 |
| Note | |
| (rest day) |
| Legs tired. Lots of things to catch up on. Easy day to take off. |
Sunday Sep 24 |
| Note | |
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| MNOC--Willow River |
| Orienteering race 1:47:00 [4]*** 8 km (13:22 / km) +240m 11:38 / km | |
| spiked:9/16c shoes: Vasques |
| Not a good day. Started off poorly, and didn't slow down to get it right. After looking more closely at my course, there were actually a number of controls I got right, but my mistakes were significant. Missed control 1 by a little, lost about 10 minutes or more on 2, probably 3-4 minutes on 6, 2 minutes on 7, 1 minute on 9, 5 minutes on 10, a minute on 12.
Wanted to blame map or course setter, but after cloer inspection, it was all me. Usually is, isn't it.
With that said, I now fall into the group that says nice job to Carl and Leif for setting a good course in an odd shaped available area. This one would be fun to compare routes on. |
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| C • distance ? 12 |
| Orienteering (control retreival) 40:00 [2]*** 3 km (13:20 / km) | |
| spiked:6/6c |
| No compass. Went right to all of them this time. Go figure. |
Saturday Sep 23 |
| Roller Skiing 1:10:00 [2]15 km (4:40 / km) | |
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| Easy roller ski today trying to loosen up congestion. About 30 minutes of double poling by plan and necessity due to wet leaves on much of the River Rd. bike path. Down past the dog park and on the new pavement nearly to historic Fort Snelling and back. |
Friday Sep 22 |
| Note | |
| weight:174lbs (rest day) |
| Cancelled practice this morning, so I got to sleep in. Very nice. No workout, and fighting off a little cold. |
Thursday Sep 21 |
| Running warm up/down 10:00 [2]1.5 km (6:40 / km) | |
| shoes: Asics 2110 |
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| C • e-caps 3 |
| Trail Running tempo 45:07 [4]10 km (4:31 / km) | |
| shoes: Asics 2110 |
| What a night. Rain. Cool Temps. Good Run. Tired of doing the loops that include Lake St. Decided to do an out and back. Began at W. River Rd and 29th St. Ran a moderate pace to the top of the hill on River Rd by the Red Cross. Goal was to run a negative split. Two good hills. Enough trail and grass to call it a trail run. Geese scared me down by the river.
Splits
23.16
21.51
I plan to run this as a sort of test piece. Goal will be to bring down both splits. Distance is close, but not definite.
Kind of fun because I was running along the same stretch of river at sunset that I was on before sunrise. |
Wednesday Sep 20 |
| Road Biking (commute) 25:00 [2]6.0 mi (4:09 / mi) | |
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| chilly enough for gloves and my windproof shirt. |
Tuesday Sep 19 |
| Road Biking (commute) 1:00:00 [2]14.0 mi (4:17 / mi) | |
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| To work, to Dr.'s appointment, back to work, home. Thought about taking the long way home, but it looks like rain and getting wet in work clothes doesn't sound that great. |
Monday Sep 18 |
| Note | |
| (rest day) |
| Two rowing practices today. AM and PM, then a rowing meeting. No time to work out unless one counts running from the mechanic's to the boathouse in my work clothes carrying my hiking boots.
Had to drop the car off because I don't think it is a good idea to drive your car when the muffler is dragging on the ground and you are breaking sound ordinances everywhere you drive. I might be wrong though. |
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| C • No muffler... 2 |
Sunday Sep 17 |
| Roller Skiing 1:00:00 [2]15 km (4:00 / km) | |
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| First roller ski of the season. Went to Mendota Heights Trail with a friend who is just getting used to his skis. Nice easy effort. Really windy. |
| Trail Running 48:00 [2]4.5 mi (10:40 / mi) | |
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| Franklin/Lake loop on all the trails I could find. Should have skipped the last bit by the "cruising" beach. It was the day of sketchy men. Sketchy men #1-3 really didn't bother me, but sketchy man #4 standing in the trail that I thought I was supposed to use directed me to keep going along a different trail where i was met 10 yards later by sketchy men # 5 and 6 who were standing by a bike on a nearly overgrown trail. When I said, "Oh, sorry." Sketchy guy #5 replied "We figured you would come back for it at some point." I promptly did a U-Turn and went up the trail past Sketchy guy #4 to trail that led directly to the street level.
Kind of a bummer of an end to an otherwise fun run. |
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| C • sketchy ? 5 |
Saturday Sep 16 |
| Mtn Biking (road with Jasper) 50:00 [1]6 km (8:20 / km) | |
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| Had to go pick up pictures at Walgreen's then over to friend's house where we got invited in to dinner. then home. About the intensity of a hike. |
Thursday Sep 14 |
| Note | |
| weight:176lbs (rest day) |
| I have to call this a rest day even though I drove go carts and hit a bucket of balls at the driving range. Oh yeah, I also walked to DQ with Jasper, Flink and the "puppy." |
Wednesday Sep 13 |
| Trail Running 1:00:00 [2]7.0 mi (8:34 / mi) | |
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| Ran the Ford/Lake loop as much on trails as possible. Felt kind of sluggish. First few mornings of getting up early in the fall are always a challenge. |
Tuesday Sep 12 |
| Mtn Biking (with trailer) 30:00 [3]10 km (3:00 / km) | |
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| Picked Jasper up at daycare and then headed to Minnehaha Park to play on the playground and play tag. 3 intensity because i was running late to get him and had to work hard to make it before 5 pm. |
Monday Sep 11 |
| Note | |
| (rest day) |
| Rowing Season has begun for Macalester. Went down to rig boats and check launch for AM practices that begin Tuesday. |
Sunday Sep 10 |
| Mtn Biking (course setting) 1:00:00 [3]7 km (8:34 / km) | |
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| Riding to controls while setting and vetting. |
| Orienteering (course setting) 5:00:00 [2]**** 10 km (30:00 / km) | |
| spiked:15/15c shoes: Vasques |
| Spent the day checking the last few controls I hadn't visted. Then I was informed by Paul that there was massive logging near a number of controls. So I spent the afternoon re-doing the sprint courses entirely, mapping the new trail--nasty letter to the Birkie office forthcoming--and moving controls impacted by said trail.
The new trail makes no sense to me. It meanders through what is the largest section of untrailed terrain on the entire west map. I only took the time to map what directly impacted the controls I had out that I thought were still usable. I probably will still end up changing the courses. Does this sound like a rant? I hope so. |
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| C • New trails 1 |
Saturday Sep 9 |
| Note | |
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| MNOC--William O'Brien |
| Orienteering race 52:35 [4]*** 6.85 km (7:41 / km) | |
| spiked:15/15c |
| Very Solid Run on Red Course at William O'Brien. First run ever that I would say I had no mistakes. What a blast. |
| Orienteering (course setting) 1:10:00 [2]*** 3 km (23:20 / km) | |
| spiked:3/4c |
| Hanging a few pieces of tape before it got dark at Telemark. Got dark quick. |
| Orienteering (course setting) 1:04:00 [2]*** 2.9 km (22:04 / km) | |
| spiked:7/7c shoes: Vasques |
| Walked/jogged one of the night loops after dark. Very fun. Scared %$#&less by a large bird that I spooked. It was not an owl because I heard it's wings flapping and it crashing through limbs as it took off.
When I finished I enjoyed one of the fruits of my labor, properly chilled, while waiting for Paul. |
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Red - Splits |
Friday Sep 8 |
| Road Biking 1:01:00 [2]16.0 mi (3:48 / mi) | |
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| Rode to work and then took the long way home. South on East River Rd, down through Hidden Falls, across Hwy 5, then back north to home. Pretty good wind coming from the north. Nice and cool. |
Thursday Sep 7 |
| Note | |
| weight:175lbs (rest day) |
| Could have probably squeezed something in, but legs and the rest of me felt fairly tired. Went to DQ after dinner instead.
On an important training note: I have eaten meatballs and lingenberry sauce twice this week. Getting in a Scandinavian mindset for fall O season. |
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| C • See you soon ? 9 |
Wednesday Sep 6 |
| Mtn Biking (commute) 45:00 [2]9.0 mi (4:59 / mi) | |
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| Beautiful morning. Took jdawg to daycare then to work. |
| Running (with jogger) 35:18 [3]4.5 mi (7:49 / mi) | |
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| Franklin/Lake loop with Jasper in the jogger. It was fun. We talked the whole time. He "needed to take a rest" when we were on the Lake St. bridge, so we stopped and looked around. Then finished up the run. |
Tuesday Sep 5 |
| Other (bike and pole hike) 25:00 [1]4 km (6:15 / km) | |
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| Biked over to Wiggly Hills park for some pole hiking with Jaspe and Molly. Explored the cave under the waterfall that heads to the Mississippi river. Actually out for a total of about an hour. Feel okay about counting this time. |
Monday Sep 4 |
| Road Biking 1:22:00 [3]25.0 mi (3:16 / mi) | |
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| Rode down to friends' house in Burnsville for a cookout. Unintentionally took a longer route than necessary. Fun ride and my legs felt good even after the long run from Sunday. |
Sunday Sep 3 |
| Trail Running 2:40:00 [3]16.0 mi (10:00 / mi) | |
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| Ran at Murphy Hanrehan this morning with Dan. Felt good the whole way. Kind of rainy and wet, but it kept it cool. Ran in the south side where there are a TON of new trails. Whoever is setting the courses there better spend some time on map corrections. |
| Pole Hiking (with Jasper) 20:00 [1]1.5 km (13:20 / km) | |
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| On a rainy Sunday afternoon Molly and I took Jasper to see Cars. He didn't like it, so we left. Instead he wanted to go pole hiking. This is not a lie. He wanted to go pole hiking. So we got our rain jackets on and headed to the park. It was awesome. |
Saturday Sep 2 |
| Mtn Biking (road with Jasper) 25:00 [1]4 km (6:15 / km) | |
| (rest day) |
| Riding with Jasper finally hit the threshold of loggable on this ride. Not much intensity, but about the same as a long walk. Rode to a little park and chased a beach ball up and down the hills. |
Friday Sep 1 |
| Road Biking 1:15:00 [3]21.0 mi (3:34 / mi) | |
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| Commuted to work then wen on reverse of typical loop. East on Summit, up the high bridge, down through lilydale and across the 55 bridge. Nice easy ride until a guy passed me at the base of Fort Snelling without saying anything. Then I had to stay with him. When we got to West River Rd I had to pass him and take off. It all could have been avoided if he had said, "On your left." |