Sunday Apr 29 |
 | Mt Bike 31:14 [2] | |
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| easy bike with Kari setting up control locations for sprint AR... |
| Orienteering 1:00:27 [2] | |
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| Kari and I setting out controls for sprint AR at Wirth.... |
Saturday Apr 28 |
| Run 30:26 [2] | |
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| ...warm up for Get in Gear....easy running to get some extra miles in.... |
| Run race 56:16 [4] | |
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| Get in Gear Race with Kari.....we had planned to use it as a tempo run and perhaps run 8:30's after the first mile...after the first mile we both realized our legs were stale and we did not have it....so we paced along at 9's and it still felt harder than is should....looks like my sub 24 5k goal is sufficiently challenging....need 3 more speed sessions to set me up for my goal.... |
Friday Apr 27 |
| Swimming 35:44 [3] | |
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| 10x100's in 1:25 on 2:00....3x200 in 3:03 average on 4:00....speed has plateaued but need to keep up some workouts to solidify what I have gained....have 2 swim traithlons on the schedule...looking to add 3 more if possible.. |
| Mt Bike 54:48 [3] | |
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| 2 loop of Wirth plus with Kari....18:34 and 18:14 on laps......legs were tired.... |
Thursday Apr 26 |
| Mt Bike 54:53 [3] | |
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| two loops of Wirth solo....did the small S loop also...cleared the downhill rock garden on the short loop for the first time...18:29 and 17:45 on the N loop....still felt tired but cleaned all the obstacles (except the up hill rock garden....I have never done that)....times came down a bit...the record lap time is 17:14...looking to beat that and eventually go sub 17..... |
Wednesday Apr 25 |
| Note | |
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| Sundays Sprint AR will include trail running, road/path/single track biking, and Orienteering...Permits have been secured and it should be a fun course....I always wanted to design a fast Sprint AR similar to a Sprint Orienteering event and this comes close....a fast team/solo could do the course in 1:10....the suggested donation of $25 bucks goes to charity and I designed the course for Waima to help out....should be fun....we have about 15 people confirmed but I would love to get 30 or so.....come on out!... |
Tuesday Apr 24 |
| Mt Bike 1:13:07 [3] | |
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| ...pre running the bike sections of the Sprint Adventure race this Sunday with Waima...roads, bike paths. dirt.....should be a fun course.... |
| Orienteering 36:04 [3] | |
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| ...O course for the Sunday AR....Waima navigated, I designed a beginner friendly course that should allow better navigaters to still get an edge.... |
Monday Apr 23 |
| Note | |
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| and before I forget, thanks to all that helped with the AR Tune Up race...Im sure it was tough picking up all the controls in the rain.......the course was well done and a challenge...once again navigation played a big part...if you moved along at a modest pace and did well navigating you did very well....an amazing amount of first timers that learned this lesson well....(along with some more experienced racers : ) ) |
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| C • you're welcome1 2 |
| Triathlon Bike 47:10 [4] | |
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| ...first ride on my triathlon bike this year.....biked over to the Cedar Lake trails and did 30 minutes at a firm pace before biking back....my cycle computer was not working and my HR monitor battery is dead so I dont know where my speed is... |
| trail running 24:00 [3] | |
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| quick night Single track run on mt bike short loop with Kari..... |
Sunday Apr 22 |
| Orienteering race 16:28 [3] | |
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| quick easy O section with Dan navigating...took it easy...no big hurry...after doing a few of these you realize that you dont get much advantage at all by going out in a frenzy.... |
| Mt Bike 31:08 [3] | |
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| pick up a couple CP's while biking on roads to Lake Ann kayak put in....I navigated and we caught lots of teams with a steady no stop approach....many teams stopped at intersections scratching their heads while we eased by... |
| Paddling 40:47 [3] | |
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| ...I navigated the Kayak portion and made a good decision to not take a portage....put us in 2nd behind WEDALI...the next CP required getting the color of a house...not sure how many teams actually got close enought to identify the house but we were beat off the lake by teams that did not come anywhere close to the CP and were solidly behind us by 100 meters before then... (not sure if they got the right house or color)... |
| Paddling race 12:56 [3] | |
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| putting kayak away in transition... |
| Orienteering 1:03:54 [3] ** | |
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| Dan navigated the USGS O portion of the race....trails were not marked on the map and we made 15 minutes of errors on a couple CP's...we relocated both times and prevented a major mistake....seemed to put us in the back in the top 25% of teams?? |
| Mt Bike 1:45:49 [3] | |
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| Mt bike with O trekking points for the last section of the Advenuture Race....no mistakes in my navigation but it was slow and halting which cost us time....my head wasnt in the map but knew we were going the right general direction...hit all O points without a bobble but the Team was also moving fairly slow on the deep sand....I think alot of newbie teams had some difficult moments on this section....it did not look that hard on the map but it was tougher in reality....more than one team was saying "now I know why they call in SAND Dunes..."
total time: 4:30:59 .....I think we finished in the top 3rd of the field or so..........fun racing with Dan and Rebecca....their cautious and limit mistake approach works with Kari and I.... |
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| C • Sand. 2 |
| Note | |
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| Adventure Race Tune Up....Suicide Hotline...please hold meets Mandatory Gear....although we were officially a 2 person coed Kari and I teamed with Dan and Rebecca.....a good time was had by all.... |
| Note | |
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| ...and on further review I chose the tougher route from CP 18 to 19 on the bike....probably cost us 10 minutes.....I figure we had 25 minutes of mistakes in our 4:30 finishing time....we could have easily finished around 4:05 if we had made better choices but that is the beauty of O and AR..... |
Friday Apr 20 |
| trail running 37:45 [3] | |
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| Kari and I ran the mt bike single track at Wirth...its in great shape....beautiful day...hopefully I will get out again today....Kari has girl club tonight..... |
| Mt Bike 56:45 [3] | |
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| 2 loops of Wirth and the small loop also....19:10 and18:23 on lap times....the next goal will be to beat our record lap time of 17:14 and go sub 17.... |
Thursday Apr 19 |
| Note | |
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| splits from Leb Hill Red:
4:02(map)
4:51,4:25,6:24,10:27,2:35,6:41,6:20,4:34,6:25,6:11,7:06,9:49,5:21,5:25,3:05,:53
looks like I have 2 double splits...I will have to figure out which ones
total 1:34:42
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Wednesday Apr 18 |
| Swimming 35:42 [4] | |
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| 10x100's in 1:26 on 2:00.....(felt sluggish...one of the first times I did not get faster at this workout.....looks like my speed may be plateauing) 5x10 in :41 on 1:00.... |
Tuesday Apr 17 |
| Mt Bike 56:30 [3] | |
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| Wirth Mt bike trails open!...first single track of the season.....Kari and I did the first loop in 20:29 and did the 2nd lap in 19:05 (North loop)...I thought that was respectable for our first outing.....we will have to set a time goal to meet for this season....I like the idea of inviting all the O/AR people out for an informal Time Trial of the North loop with one person and pairs....might be fun to do that and then head back to the apartment for some beer and conversation... |
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| C • We know where, just say when 4 |
Monday Apr 16 |
| Mt Bike 1:02:33 [3] | |
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| on the bike trails with Kari..heading around the back of Wirth to Regents Hospital and North up to Victory blvd and back...beautiful day...planned to ride easy but pushed just a bit...rumors have it that the mt bike trails at Wirth could open next week...that will be nice to add another option...still need to get on my tri bike to do some speed work...hopefully I will do that soon.... |
Sunday Apr 15 |
| Orienteering race 1:34:48 [4] 8 km (11:51 / km) | |
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| Kari and I ran Red at Lebanon Hills....probably my best O result ever...lots of running on the spaghetti of trails that demanded you stay on top of which trail you are on or just forgoe and use the terrain....I did a bit of both...did not have any errors to speak of but might have taken a few routes that were not optimal and was hesitant and stopped to read the map when I lost contact two specific times.....probably no more than 5 minutes away from a perfect race which means 10min//K will be very tough to ever meet on a red course...solid result and probalby beat some people who usually in front of me on the results list....lots of people running Red...more than I have ever seen.... |
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| C • Good run.... 6 |
| Orienteering 26:23 [4] *** | |
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| Sprint at Leb Hill after running Red.....almost 80% of the running was off trail due to course design...I lost map contact and took a longer more green route to one control...stoped about :30-45 at a multiple trail intersection, mispunched the last control, second to last and then had to go back to it to complete the proper sequence...a ragged run after being tired....this sprint really challenged your off trail running, constant direction changes and had some navigation you had to be on your toes for....I think it ran slower than most because of most of the best route choices meant you were not taking trails....it certainly did me in... |
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| C • Sprint 10 |
Saturday Apr 14 |
| Mt Bike 2:19:53 [4] | |
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| Bike part of the Wild Hike/Bike BBQ training AR....it all went ok but I made a 15-20 minute error on one control on unmarked trails....it was a simple case of going South when I should have gone East....I was a bit hesitant on the navigations and made some other bobbles here and there following people when I knew where to go and about 5-10 minutes of helping out a newbie team after we figured we were off the back a bit......all in all a few lessons learned and a good training...time includes both transitions of 5:46 and an opening run of about 4 minutes in bike shoes (not alot of fun) .. |
| Orienteering 29:00 [4] | |
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| ...Orienteering section of the Wild Hike/Bike....pretty much nailed all 3 points with one slight bobble going to an adjacent hill top that cost us 1 minute at the most.....matched PFC's split and then noticed pigs flying in the sky...we made up and passed quite a few midpack teams here....total time for Kari and I was 2:48:53 and we could have been 20 minutes faster if I had not screwed up... |
Friday Apr 13 |
| Mt Bike 1:25:11 [2] | |
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| Biked over to Linden Hill area with Kari...had coffee and something to eat and then biked back...tried keeping the effort low to save it for this weekend..... |
| Swimming 35:43 [3] | |
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| 10x100's in 1:25 on 2:00....2x300 in 3:37 on 4:00....another tick up in speed... |
Thursday Apr 12 |
| Mt Bike 54:24 [3] | |
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| around Cedar and Calhoun and back.....13.5 mph average on the mt bike...not bad outside...Ive been slacking a bit on training, and no one to blame but myself, relaxing at home and enjoying our new place has kept me from going out in the cold weather....but I hope to get some solid training hours in this weekend... |
Monday Apr 9 |
| Swimming 34:48 [4] | |
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| 10x100's in 1:26 on 2:00....10x50's in :41 on 1:00.....I dropped another second and am currently swimming close to my goal pace for the season.....I will continue to see if I can take more time off....I need to do my traditional 450 yd time trial distance (very close to .25 miles which is the swim distance for many sprint triathlons) again in a week or so and see if I can dip under 6:40...I believe my all time best time for this distance was 6:22 or so.... |
| trail running 54:10 [3] | |
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| ...running single track at Wirth with Kari....warm up/cold down and a firm pace run that approached tempo pace...felt strong....I wish the ground would dry up and open up the mountain bike trails....I need to begin to get some consistant biking in..... |
Friday Apr 6 |
| trail running 40:27 [3] | |
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| running single track in Wirth including some switch backs up a ridge....amazing how many small single track trails this park contains....we keep finding new ones, lots of options for putting together runs..... |
| Orienteering 43:33 [3] *** | |
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| ..ran course I designed for Waima's training adventure race in Wirth....looking for a good novice course that would still be fun and give a good taste of Orienteering.....I think it will work with some modification..... |
| Swimming 37:45 [4] | |
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| 10x100's in 1:27 on 2:00....another second down...3x200's in 3:03 on 4:00.....another tick up in speed....looks like I will easily reach my goal of 10 swim sessions before my first triathlon...if I could get my 100's down to 1:26 or 1:25 I will be very satisfied with keeping that speed for my events... |
Thursday Apr 5 |
| exercise bike 40:03 [2] | |
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| legs tired....basically a filler workout..... |
Wednesday Apr 4 |
| trail running 1:02:12 [3] | |
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| ...Kari and I ran the Bog, Butler, and Bassett Creek trails sections in Wirth....easy to get a hill workout..... |
Tuesday Apr 3 |
| Run 30:00 [3] | |
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| ran 8x1:55 at 7:47 pace with 1:05 rest inbetween on treadmill....felt good.....still on track for my 5k goal time...... |
Monday Apr 2 |
| Run 1:04:35 [3] | |
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| ....fun urban mt bike ride with Kari around Wirth, Basset creek, Cedar Lake trails and the Greenway....averaged 14mph or better....moved along... |