Sunday Apr 30 |
 | Swimming 20:00 [3] | |
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| TriQuest swim clinic.....I hopped in and got some quick training in along wih some drills.....just logged swim time and not the drill time.... |
Saturday Apr 29 |
| Note | |
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| Afton O meet |
| Orienteering race 2:01:42 [3] *** 8.4 km (14:29 / km) | |
| ahr:153 |
| Ran Blue at Afton....closer to some regulars than I have in the past so I continue to see some improvement....a few bobbles here and there and Roger pointed out a low control that I did not see that saved me some time.... |
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Blue - Splits |
Friday Apr 28 |
| Note | |
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| Terrace Oaks Adventure Run Spring Series |
| Orienteering 2:10:00 [1] *** | |
| ahr:110 |
| Control placement for Adventure run #3 at Terrace Oaks |
Thursday Apr 27 |
| Run 33:48 [3] | |
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| Quick run around the neighborhood....held a decent pace....not quite a tempo run... |
Wednesday Apr 26 |
| Paddling 40:00 [3] | |
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| Paddle Sevylor at Boat your Butt off.... |
Tuesday Apr 25 |
| Orienteering 1:26:12 [3] *** | |
| ahr:131 |
| Ran AR #3 at Terrace Oaks....should be a good course with alternative route decisions... |
Monday Apr 24 |
| trail running 43:11 [3] | |
| ahr:131 weight:192.2lbs |
| ran trails at French....uninspired run but got through it... |
Sunday Apr 23 |
| Note | |
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| Sand Dunes O meet |
| Orienteering race 1:08:25 [4] *** | |
| ahr:152 |
| Ran Green at Sand Dunes with Kari....navigated well with no significant mistakes....one bad route choice that cost us 3 minutes but that was all I could quarrel with.... |
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| C • Good run! 2 |
Saturday Apr 22 |
| Swimming 33:12 [4] | |
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| did 5x200 as main set....did my 200's in 3:03...times continue to come down.....would like to do this workout with 1:58's with one minute rest my the end of June....I seem to be on track... |
| Mt Bike 1:54:05 [3] | |
| ahr:135 |
| Went to Wirth to Mt bike but the trails were closed due to rain...ended up doing a Mt bike ride on the paths around the lakes and midtown greenway....good paced ride... |
Friday Apr 21 |
| Note | |
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| Terrace Oaks Adventure Run Spring Series |
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| C • Fun course 2 |
| Orienteering 34:19 [2] *** | |
| ahr:119 |
| placing controls for AR #2 on the East end of park.... |
| Orienteering 45:03 [2] *** | |
| ahr:125 |
| placing controls on West end of park...more trail running and got HR avg up a bit... |
Wednesday Apr 19 |
| Swimming 29:51 [4] | |
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| 4x300 as main set...doing the 300's at 1:33/100 pace....working it down....with a wetsuit I might be able to do 1:28's/100 for a third to a half mile open water swim....its coming around..... |
Tuesday Apr 18 |
| Orienteering 1:15:02 [3] *** 4.9 km (15:19 / km) | |
| ahr:136 |
| ran the latest version of Terrace Oaks Adv Run #2...should be a fun course.... |
Monday Apr 17 |
| Mt Bike 1:14:19 [3] | |
| ahr:132 max:148 weight:171.4lbs |
| 3 laps of Wirth and a bit more....trying to learn all the skill of single track mt biking once again...started to get the hang of it on lap 3....a couple falls and a few glancing blows on the shoulders by trees kept me alert...single track is a fun way to get a workout on the bike... |
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| C • tree hugging? 1 |
Saturday Apr 15 |
| Swimming 28:23 [4] | |
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| 5x150 working of sprinting the first 50 and grooving in on the remaining 100....simulating triathlon starts where I need to get out of the crowd quickly and get the best line to the bouy....did 2:13's....swim coming around just a bit.... |
| Mt Bike 1:11:12 [2] | |
| ahr:119 |
| Elm Creek on the paved paths....just getting the miles in and enjoying the day.... |
Friday Apr 14 |
| Note | |
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| Terrace Oaks Adventure Run Spring Series |
| Orienteering 1:44:18 [1] *** | |
| ahr:109 |
| Placing/Retrieving Controls for AR #1 at Terrace Oaks....hiked the entire way with a few burst of running.....Graham Baird was first in 35:27... |
Thursday Apr 13 |
| Mt Bike 55:24 [3] | |
| ahr:138 |
| around Medicine Lake and more... |
| Run 24:24 [3] | |
| ahr:149 |
| transition run off the bike.... |
Tuesday Apr 11 |
| trail running 38:12 [2] | |
| ahr:128 max:142 weight:169.8lbs |
| Run on French trails with pack and head light....nice warm weather........ |
Monday Apr 10 |
| Mt Bike 38:45 [4] 9.5 mi (4:04 / mi) | |
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| Not exactly a time trial but pushed pretty good on the Medicine Lake Loop with the Mt Bike.. |
| Run 16:34 [3] | |
| ahr:142 |
| Transition run off the bike.....4:02 first half mile then cruised... |
| Hike 15:12 [2] | |
| ahr:123 |
| post run on and off trail hike around pond behind apartments... |
| Swimming 25:12 [3] | |
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| 4x200 yards....intervals around 3:06....decent.....need to work it down to 2:58... |
Sunday Apr 9 |
| trail running 55:26 [3] | |
| ahr:137 weight:168.4lbs |
| Ran trails at French...could feel yesterdays efforts.... |
Saturday Apr 8 |
| Note | |
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| Lebanon Hills Night O |
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| C • AR Run #1 19 |
| Mt Bike 2:01:21 [3] | |
| ahr:126 |
| Around Medicine Lake twice with some added on......Im getting close to declaring the heel healed...we will see how it feels after tonights Night O.... |
| Orienteering 1:15:16 [3] 3.99 km (18:52 / km) | |
| ahr:140 |
| Ran Green and had a decent night navigating...lets just say it was better than last year....I actually made it back without someone coming to get me....boomed 1 control due to a spaghetti of trails location and missed on a few more but I relocated and limited damage....I had trouble reading the map at night with my recent Lasiks....I need natural sunlight to see the map well...my heart rate shows that I had to keep the effort very controlled ...Great course and a perfect night....Thanks Ian and all volunteers... |
Friday Apr 7 |
| Mt Bike 1:24:18 [2] | |
| ahr:122 |
| Mainly on roads around Medicine Lake with just a bit of single track behind my apartments.... |
Thursday Apr 6 |
| uphill treadmill hike/run 55:00 [3] | |
| ahr:137 max:158 |
| 3x1 mile intervals at 8:30 pace.....HR running at 155 during tempo intevals.... |
Tuesday Apr 4 |
| trail running 1:06:32 [4] | |
| ahr:149 max:170 |
| trail and terrain running at Wolsfeld woods....lots of water in low areas...pushed the pace figured it was a tempo run... |
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| C • Where is 6 |
Monday Apr 3 |
| Mt Bike 1:10:17 [3] | |
| ahr:130 max:148 |
| Mt Bike on the road and bike paths around Medicine Lake to Parkers Lake and back... |
Saturday Apr 1 |
| Orienteering 1:00:09 [3] | |
| ahr:141 weight:170.2lbs |
| Ran Terrace Oaks Adventure Run course #2....timing looks good befor vetting...
this should be a good course....ran at a firm pace.... |
| Orienteering 36:10 [3] | |
| ahr:136 |
| 1/2 of Terrrace Oaks Adventure Run course #3.....ha!, even though I designed and set the course I still took a wrong fork that cost me 2 minutes.....also, one portion of the map has vegetation that has changed significantly and doesnt match map, spent 3 minutes trying to scout it out a bit ad confirm a control location.....I may have to throw a control out because of this....
good O training day....and the courses should be a good time for the mass start Adventure Runs...also scouted out Benchwarmer Bob as a post race gathering place...looks like a winner....
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| C • Benchwarmer Bob's 2 |