Wednesday Nov 29 |
 | trail running 50:01 [3] | |
| ahr:147 weight:170.8lbs |
| Kari and I ran the single track mt bike trails at night with headlamps plus a it more....another fun workout....a bit easier on the pace than last night...weight is ok...did not get to 168 as I planned but if I stay around 170 for the winter I am happy....looking forward to Elm Creek opening up for xc skiing.... |
Tuesday Nov 28 |
| trail running 1:12:51 [4] | |
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| Trail run with the gang around Cedar, Brownie, and into Wirth.....I was hanging off the back and hanging on.....mild run for them....hard run for me bordering on race pace at times.....very much a tempo run..... |
Monday Nov 27 |
| Run 45:04 [3] | |
| ahr:135 |
| run on the treadmill... |
Sunday Nov 26 |
| weight machine 22:32 [3] | |
| ahr:116 |
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| uphill treadmill hike 50:00 [2] | |
| ahr:119 |
| ski imitation... |
Saturday Nov 25 |
| trail running 2:35:19 [3] | |
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| spur of the moment decision....go to the North Shore and rapid hike/run trails at Gooseberry SP.....great day....we stayed at Superior Shores resort for a couple of nights... |
Friday Nov 24 |
| ski imitation 45:02 [2] | |
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| on the dirt roads around Poplar Wi. Kari's old stomping grounds.... |
Monday Nov 20 |
| uphill treadmill hike/run 30:00 [3] | |
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| weight machine 25:39 [2] | |
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Sunday Nov 19 |
| Orienteering 3:01:59 [2] *** | |
| ahr:122 |
| picking control locations at Lake Elmo for Winter O meet and AR....I have a preliminary design....need to run it again to check how it works... |
Saturday Nov 18 |
| trail running 1:35:56 [4] | |
| ahr:155 |
| Ran River bottoms with Kari...Ran hard...ran into Justin and Molly on the mt bikes so we headed to Chipotle afterwards with them.... |
Tuesday Nov 14 |
| Orienteering 1:33:18 [3] *** | |
| weight:134lbs |
| O training with the gang at Wirth..lots of stop go with some hard efforts...nice cool down jog at the end... |
Sunday Nov 12 |
| trail running 42:28 [3] | |
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| Ran the single track trails at Wirth with Kari...pushed on some parts |
Saturday Nov 11 |
| Spin Class 58:23 [3] | |
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| spin class with friends at Lifetime in St Louis Park... |
Thursday Nov 9 |
| stair stepper 20:00 [3] | |
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| uphill treadmill hike 20:00 [3] | |
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| ski imitation on the treadmill.... |
| weight machine 20:06 [3] | |
| weight:169.6lbs |
| rapid fire weights....diet is going well....just need 2 more insurance lbs... |
Wednesday Nov 8 |
| Orienteering 1:02:22 [3] | |
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| O training at Wirth.... |
| Mt Bike 57:12 [3] | |
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| took off early from work and did Wirth did 2 laps plus the short loop....18:42 and 19:10 on the North loop....busted my ass when I went off the side of the concrete skinny....I felt the very moment I lost it and as I was rapidly heading towards the ground all I could think was "I cant believe I missed this one!"...I hit hard enough that my vision was a bit off for a moment but I jumped back on and finished up....Im a bit scraped up and sore today.... |
Tuesday Nov 7 |
| trail running 42:47 [3] | |
| ahr:134 |
| run on lighted trails at French... |
Monday Nov 6 |
| eliptical machine 25:00 [3] | |
| ahr:117 |
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| weight machine 21:08 [2] | |
| ahr:117 weight:170.8lbs |
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Sunday Nov 5 |
| Run 1:29:26 [4] 10.0 mi (8:55 / mi) | |
| ahr:154 weight:169.8lbs |
| Last minute decsion....Kari and I decide to run the 10 mile Freedom run around White Bear Lake for a rare double race weekend...knowing that we would feel yesterdays race in our legs, we decided not to race full out...we still moved along well running just under 9 min/mile...another fantastic day....woke up this morning at 169.8 lbs so my calorie counting is paying off so far.... |
Saturday Nov 4 |
| Orienteering 1:19:54 [4] 5.8 km (13:47 / km) | |
| ahr:157 |
| Nerstrand Red...Kari and I ran together...one mistake on the 3rd control but was dead on after that on every control.....after two poor events I got back on track...took very little trails but chose a couple of trail sections on 2 controls that seemed to work well....great workout on a great day...I liked the course and the open woods make Nerstrand my favorite area to O... |
Thursday Nov 2 |
| stair stepper 20:00 [3] | |
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| eliptical machine 30:00 [3] | |
| ahr:137 |
| another good day on staying within calorie limits... |
Wednesday Nov 1 |
| Note | |
| weight:172lbs |
| ok, only got 1,000 calories in yesterday...I dont plan to go this low but I wanted to get out of the blocks fast and I went to bed early...target should be around 2,000 calories per day....the dirty little secret of dieting is that you feel hunger...ye I am hungry right now...and I like eating but when your 48 you either eat less or exercise more... |
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| C • so no more repeats of Oct 28 feeding frenzy? 2 |