Thursday Nov 30 |
 | Mtn Biking (commute) 25:00 [3]6.0 mi (4:09 / mi) | |
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| Car still in the shop. A little chilly, but not as bad as I thought it would be. |
Wednesday Nov 29 |
| Mtn Biking (commute) 25:00 [2]6.0 mi (4:09 / mi) | |
| weight:173lbs |
| Car in the shop. Thinking about riding more this winter anyway. |
Tuesday Nov 28 |
| Running 1:03:00 [3]7.5 mi (8:23 / mi) | |
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| In an attempt to get a feel for a campus sprint I did a new loop. Lake/ Washington Ave. Bridge. Ran a little bit at the U of M. Got stuck a level above the street for a couple minutes. |
Monday Nov 27 |
| Note | |
| weight:175lbs |
| Not too much damage from the Thanksgiving weekend. Only gained 4 pounds, and i actually made my goal of doing some physical activity every day. Didn't eat as healthy as I have been trying to, but not as bad as I usually do when I am down there. |
| Note | |
| (rest day) |
| Didn't feel like doing anything. Went to REI with Molly and Jasper. We will have the coolest diaper bag around.
Chipotle...umm! |
Sunday Nov 26 |
| Note | |
| (rest day) |
| Travel from St. Louis. Could count the various games of tag we played at various rest stops, but i won't. |
Saturday Nov 25 |
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| Event: SLOC 3-hour Turkey O
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| Hiking 2:00:00 [1]4.0 mi (30:00 / mi) +100m 17:18 / km | |
| shoes: Asics 2110 |
| Hiked at Cuivre River State Park with Jasper and Molly. Beautiful day. We did the Lake loop and Jasper and I took a couple detours to the nearby hilltops. I will definitely need to make an O-meet when it is at this park. Great terrain and wide open woods. I did a score-o here when I first started orienteering, but didn't do very well.
Actually out for a about 2:30, but did not count breaks. Jasper hiked about 3 miles of the trail and I carried him the rest of the way.
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Friday Nov 24 |
| Running warm up/down 16:37 [2]1.8 mi (9:13 / mi) | |
| shoes: Asics 2110 |
| Planned to run easy out for 15 minutes and then race back to my parents' house. Took a couple detours looking for trails so I went a little further. Distance is estimate. |
| Running 11:35 [5]1.8 mi (6:26 / mi) | |
| shoes: Asics 2110 |
| Raced back to parents' house. Sitting around, eating, and drinking coffee made this feel pretty tough to begin with. By the end I felt pretty good. A couple of nice hills to work up. |
Thursday Nov 23 |
| Off-Trail Running 27:00 [2]2.5 mi (10:48 / mi) +50m 6:19 / km | |
| shoes: Asics 2110 |
| Ran through the woods near my parents' house. Not a lot left with all the construction, but kind of a neat stream system. Did a loop that included the streets in their neighborhood, but most of it was off pavement.
Dislocated my finger again. Just popped it back into place. |
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| C • Happy Thanksgiving 2 |
Wednesday Nov 22 |
| Note | |
| (rest day) |
| Traveled to St. Louis |
Tuesday Nov 21 |
| Trail Running warm up/down 15:00 [2]3 km (5:00 / km) | |
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| Run to start of training course. Then cool down with Ian after we finished. |
| Orienteering 1:02:00 [3]*** 4.2 km (14:46 / km) | |
| spiked:4/8c |
| Really fun training set up by Pete. Paired up with Ian and alternated navigating to controls. Very challenging try to stay on the map at Ian's speed. Made one large mistake and a couple small ones. Large mistake was a complete case of thinking I knew where we were on the map and forcing the actual terrain to look like what I was looking at on the map. |
Monday Nov 20 |
| Note | |
| weight:170lbs (rest day) |
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Sunday Nov 19 |
| Mtn Biking (Road) 48:00 [2]20 km (2:24 / km) | |
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| Rode the Greenway over to Justin and Molly's for a long trail run. Then after a Jamba Juice and a change of clothes, back home. |
| Trail Running long 2:20:00 [2]25 km (5:36 / km) | |
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| Trail run with Justin, Molly and Pete from Calhoun area. Took trails over to Wirth, looped around and back. Perfect day and fun company. Exactly what I was hoping for out of training today. |
Saturday Nov 18 |
| Running 48:11 [4]6.8 mi (7:04 / mi) | |
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| Ford/Lake. Can't call this a PR. Got to rest when I had to stop to use the Porta Jon. Good to get the workout out of the way early. |
Friday Nov 17 |
| Note | |
| (rest day) |
| Molly's parents in town. |
Thursday Nov 16 |
| Other (Roller Skating) 30:00 [2]5 km (6:00 / km) | |
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| With students from school. Kept moving, then went and ate a hot dog and chips. |
Wednesday Nov 15 |
| Note | |
| (rest day) |
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Tuesday Nov 14 |
| Orienteering 1:00:00 [3]*** 5 km (12:00 / km) | |
| spiked:12/15c |
| Night training at Wirth. Justin set up a fun drill. A person picked three controls, then interval starts based on age handicap. Everyone regrouped at every third control.
Slight ankle sprain, but not swollen or painful this AM.
Time and distance are complete estimate. |
Monday Nov 13 |
| Running 40:00 [3]5.0 mi (7:59 / mi) | |
| shoes: Asics 2110 |
| Franklin/Lake loop. Almost didn't make it out the door. I put Jasper to bed and he wanted me to lay down with him. Almost lights out. As usual, once I did get running, I was glad that I did. Lasagna sat a little heavy, but a nice night for a run. |
| Strength 5:00 [1] | |
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| 3 X 35 crunches
3 X 35 tricep dips |
Sunday Nov 12 |
| Other (Football) 1:00:00 [2] | |
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| Football with a group of friends. |
Saturday Nov 11 |
| Roller Skiing 1:00:00 [3]18 km (3:20 / km) | |
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| North on River Rd to the Stone Arch bridge. Across the bridge. then home. Good effort, and I pushed in a couple places. |
Friday Nov 10 |
| Running warm up/down (with Jasper) 15:00 [2]1.0 mi (14:59 / mi) | |
| shoes: Asics 2110 |
| Took Jasper with me for a jog. I told him he could run along until he got tired and then he could ride in the Chariot. He made it a lot further than I expected. We got to the bridge, then across the bridge, then started heading north on East River Rd. He finally decided it was time to climb in. I was frozen by the time I actually got to run. He needs to watch more tv. |
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| C • He needs to watch more TV .... you need to spend more time on the couch 3 |
| Running (with stroller) 25:00 [4]3.5 mi (7:08 / mi) | |
| shoes: Asics 2110 |
| Finished Franklin/Lake loop with Jasper in the Chariot. We passed 4 runners and a guy roller skiing. The wind was pretty strong. It was fun, and I finally warmed up. |
| Strength 5:00 [1] | |
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| 3 X 25 tricep dip
3 X 25 crunches |
Wednesday Nov 8 |
| Orienteering (O-intervals) 40:00 [3]*** 4 km (10:00 / km) | |
| spiked:13/15c weight:172lbs shoes: Vasques |
| Night-O training at Theo Wirth with 7 others. Fun to run with others. We did 5 controls, regrouped, jog to the next set, did those and regrouped, etc. This was a good drill, but I think I could improve it. Maybe stagger when people start, hang reflective tape, and make it a little longer. |
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| C • reflective tape 5 |
| Trail Running 20:00 [3]** 4.5 km (4:27 / km) | |
| shoes: Vasques |
| After O training Julia and I went for a trail run while others did some more of the controls again. Distance estimate based on time.
We then reconvened at Doolittles to solve all the problems of the navigating world. Misplaced controls, quality of AR, cost, and keeping people involved in the sport. It is great to get a group of people together with a common interest but very different perspectives.
No solutions, but a lot of interesting ideas to take away and think about. |
Tuesday Nov 7 |
| Walking (door knocking) 2:15:00 [1]9 km (15:00 / km) | |
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| Trying to get out the vote for the correct party. |
Monday Nov 6 |
| Note | |
| (rest day) |
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Sunday Nov 5 |
| Mtn Biking (with trailer) 25:00 [4]10 km (2:30 / km) | |
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| Biked to Minnehaha Park with Molly and friends Dave and Susan. Dave's kids were telling him to go faster and Jasper joined in. Could call it a Chariot Race. |
| Roller Skiing 1:50:00 [3]35 km (3:09 / km) | |
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| Headed south along River Rd and then along Minnehaha Creek. Decided to complete a loop with the new greenway being completed. Skied around Lake Harriet and Calhoun to the greenway. Nearly became a hood ornament crossing Lake St.
Pushed some sections fairly hard. A great ski on a perfect day. The moon was just coming up as I skied past Harriet. |
Saturday Nov 4 |
| Note | |
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| MNOC--Nerstrand Woods |
| Orienteering race 59:24 [4]*** 5.8 km (10:14 / km) | |
| spiked:12/14c shoes: Vasques |
| Nerstrand Red Course. Fun course with little trail running. Made a couple of small mistakes, but route choice could have been better. Overall, very happy with this course. Last time I ran there was Minnegoat and I DNF'd.
2:30 to copy map. Too long. |
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Red - Splits |
Friday Nov 3 |
| Running 30:15 [3]4.0 mi (7:33 / mi) | |
| shoes: Asics 2110 |
| Not a lot of time. Out and back on West River Rd. Underdressed. |
Thursday Nov 2 |
| Note | |
| (rest day) |
| Other stuff I had to do. |
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| C • Other stuff ? Motivation ? 3 |
Wednesday Nov 1 |
| Roller Skiing 1:08:22 [3]22 km (3:06 / km) | |
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| Holy Headwind Batman! Fun ski down to Fort Snelling and back along West River Rd. When the wind was at my back it was great, when it wasn't it wasn't. Reminded me of some January days at Como or the King Boreas at Phalen. Not a lot of forward movement for the work.
Motivation much better today. |