Sunday Mar 30 |
 | Mtn Biking 2:30:00 [2]29.0 mi (5:10 / mi) | |
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| LAA training with Molly. Rode to Wirth Park and realized I forgot the bike lock.--Thanks Stephen for the bike parking. After a long run at Wirth, biked out to Hopkins then back along the Greenway to home.
Crashed once when Molly hit a snow patch and did an unexpected 90 degree turn. Firts I went over my handlebars, and to complete the move flew over her back tire. Not moving fast, but it happened pretty quickly. No injury. |
| Trail Running 1:30:00 [2]7.0 mi (12:50 / mi) | |
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| Trails and road near Wirth Park. Moving slow with the plan of keeping moving. From Stephen's house, part of the mtn bike loop then back to the Butler loop and across Wirth Parkway to the Bog section. Ran back along Wirth Parkway. Hiked uphills and slow running because of snow. Distance is estimate. |
Saturday Mar 29 |
| Orienteering (course setting) 1:15:00 [2]*** 6 km (12:30 / km) | |
| spiked:17/19c shoes: Icebugs MR3 |
| Setting controls for Hyland. Combination memory-O and no compass work. Cool part was seeing 2 deer, 5 turkeys, 1 pheasant, and 1 hawk.
It is really good to have the O season underway. |
| Trail Running 19:00 [2]*** 1.5 km (12:40 / km) | |
| spiked:5/5c shoes: Vasque Blur 2 |
| Running the yellow course with Jasper. He ran the whole way with only 1 break. Not sure distance is accurate. Can't find the map. |
| Orienteering race 16:56 [5]*** 2.74 km (6:11 / km) | |
| spiked:9/11c shoes: Icebugs MR3 |
| Pretty good run. Legs didn't feel that fresh. Couple minor mistakes. Left the control at the ruin going the wrong direction--maybe 10-15 second mistake. Missed control 9 by about 10 meters and didn't see it until I turned around--5-10 seconds. Left control 10 planning to go over the hill and then changed my mind--time might have been a wash, but should have known which way I was going before going into the control. |
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| C • I have your splits and will... 6 |
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Sprint - Splits |
Friday Mar 28 |
| Note | |
| (rest day) |
| Tapering for Hyland Sprint |
| Mtn Biking (with tagalong) 35:00 [2]6.5 mi (5:23 / mi) | |
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| Decided to ride with the kids the the Midtown Global Exchange for dinner. Good Call. There was a kids music show going on and we ran in to a number of people we knew. Very fun. |
Thursday Mar 27 |
| Erg 45:00 [3]11.8 km (3:49 / km) | |
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| Mac workout. Two pieces.
1. 25 minutes with rating shifts every five. 20, 22, 24, 26, 24
2. 20 minutes wwith rating shifts. 20, 22, 24, 22
These workouts fall into the category of take what you can. I am not planning on rowing this year, but if I wasn't working out with the team I wouldn't be getting workouts in. Plus it transfers pretty well to biking and paddling. |
Wednesday Mar 26 |
| Mtn Biking (with tagalong and Chariot) 25:00 [2]2.5 mi (10:00 / mi) | |
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| Tried a new hookup with the tagalong and Chariot. Now I can have Jasper ride with me and Rena behind him. It seemed to work really well. It is pretty long though, so not much good for high traffic areas. |
| Running warm up/down 10:00 [2]1.0 mi (10:00 / mi) | |
| shoes: Vasque Blur 2 |
| Warm-up before erg session with Mac rowers. |
| Erg 16:00 [3]4.5 km (3:33 / km) | |
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| Steady state with 1 minute speedups at 5, 10 and 15 minutes. The planned workout was 30 minutes, but I had to coach some. |
Tuesday Mar 25 |
| Erg 20:00 [3]5 km (4:00 / km) | |
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| First erg workout with Mac. First piece was supposed to be 15 minutes, but I had to do some coaching. Second piece was 10 minutes. Felt pretty good. |
| Running 20:00 [2]1.0 mi (20:00 / mi) | |
| shoes: Vasque Blur 2 |
| Circuits at the boathouse bewteen erg pieces. First one was 10 minutes with crunches everytime we got to the weightroom. Second was a straight run. |
| Strength 4 [1] | |
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| 200 crunches in sets of 25 and 15 during circuit run |
| Mtn Biking (Road) 20:00 [2]2.5 mi (7:59 / mi) | |
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| Went for a quick ride with Jasper. We did the short loop through Brackett onto the Greenway, back to River Rd, south to Minnehaha Acad and then through the neighborhood home. Very fun |
Monday Mar 24 |
| Note | |
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| Just made it back from St. Louis. Stats--20 hours of driving, 2 doughnuts, 5 pieces of turkey bacon, 3 enchiladas, 1 Big Mac, 1 double Quarter punder with cheese, 2 medium fries, 4-5 cokes, a liter of coffee, 1 ham sandwich, 1 scrambled egg, 3 pieces of toast, 1 cup of hasbrowns, 2 cups egg casserole, numerous cookies, some cream cheese bread thingy, 1 piece cream cheese fruit pizza, Easter candy. 4 Fat Tires
Exercise: walking to the park with Jasper. Playing whiffle ball with neighborhood kids. Playing whiffleball in Waterloo Iowa on the way home. Sitting on the couch, walking to the fridge, sitting in the car.
What do you think? Net gain or loss in calories? |
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| C • awesome performance on the ... 2 |
| Running 48:00 [2]4.8 mi (10:00 / mi) | |
| shoes: Vasque Blur 2 |
| First day of Macalester rowing. Met with a small group for a run at Mac. Down to the river then back up Summit to Lexington. Varied intensity, trying to run (and walk) with different rowers. |
Tuesday Mar 18 |
| Orienteering 30:28 [4]*** 3.2 km (9:31 / km) | |
| spiked:6/10c shoes: Icebugs MR3 |
| TNT at Katherine Abbot. Fun Score-O. Some wasted time looking for tapes that had been removed. Still pretty rusty on the map. |
| Running 30:00 [2]3.5 mi (8:34 / mi) | |
| shoes: Icebugs MR3 |
| Jog from Katherine Abbot to Joy park. Then back to Ian's after the Joy park session |
| Orienteering 23:00 [2]*** 1.9 km (12:06 / km) | |
| spiked:6/7c shoes: Icebugs MR3 |
| Not so good. Started out okay, then messed up on a control really bad, so I kind of bagged it and slowed down significantly. Thought I had been in the right area aand just couldn't find the tape, but later found out I had blown it. Fun to be on contours only. Even in a small park, it was a challenge. Being at night probably added to it a little as well. |
Sunday Mar 16 |
| Orienteering (course setting) 1:30:00 [2]*** 5 km (18:00 / km) | |
| spiked:12/ shoes: Icebugs MR3 |
| Setting with Ian for Hyland Skill clinic. First time on a map since Possum Trot in December. Rusty |
Saturday Mar 15 |
| Running 48:30 [3]6.5 mi (7:27 / mi) | |
| shoes: Vasque Blur 2 |
| Ford/Lake loop in the afternoon. |
Friday Mar 14 |
| Running 36:48 [3]4.5 mi (8:10 / mi) | |
| shoes: Vasque Blur 2 |
| Needed to burn off some energy and went for a run at 9:30 pm. Franklin/Lake loop. Felt pretty good. |
Thursday Mar 13 |
| Running 33:00 [2]3.3 mi (10:00 / mi) | |
| shoes: Vasque Blur 2 |
| Quick run with Left at Albuquerque teammate. Out and back along River road before picking the kids up from school. Nice day. |
| Mtn Biking 40:00 [1]7.0 mi (5:42 / mi) | |
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| Met a couple people from the Midtown Greenway Coalition to ride part of the trail for an article that I am writing. It was fun. I learned a lot of stuff about the neighborhood and the huge number of agencies, organizations and people that are involved in city development. |
Wednesday Mar 12 |
| Mtn Biking 1:00:00 [3]14.0 mi (4:17 / mi) | |
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| Ride on the Greenway to the MNOC Board meeting and back. A few deep puddles on the Greenway insured cold, wet feet. There were a number of icy spots on the way back. |
Sunday Mar 9 |
| Trail Running 40:00 [2]4.0 mi (10:00 / mi) | |
| shoes: Icebugs MR3 |
| Out and back along the Mississippi going south from our house. A couple of cool places to actually run on the river ice. That won't last too much longer. |
Saturday Mar 8 |
| Note | |
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| It's up. My company's web page is finished and up for all to see. Check it out at True North Adventures |
Sunday Mar 2 |
| Mtn Biking (road) 1:24:00 [3]17.0 mi (4:56 / mi) | |
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| Thought i would do a quick ride in the warmer temperatures. Drizzle and large puddles on the parkway made it really cold. Went west on greenway, south past Calhoun and Harriet and then back on Minnehaha Pkway. Distance is estimate. It was fun, but my toes were done for about midway through. |
Saturday Mar 1 |
| Running 53:00 [3]6.5 mi (8:09 / mi) | |
| shoes: Vasque Blur 2 |
| Ford/Lake loop. Even though I would love to be skiing. the hassle factor doesn't always equal late season skiing. Felt okay on the run. Hamstrings pretty tight. Maybe a bike ride later today. |
| Mtn Biking (with tagalong) 1:02:00 [2]9.0 mi (6:53 / mi) | |
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| I told Jasper we would go for a bike ride today because I thought it would warm up more. This afternoon I took him on the tagalong and Molly pulled Rena in the Chariot. Went on the Greenway for an out and back. It was cold on the way back heading into the wind. Otherwise good day. |