Friday Nov 30 |
 | weight machine 23:00 [1] | |
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| 2 sets...lighter weights....appx 20 reps..... |
| uphill treadmill hike/run 42:14 [3] | |
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| 15% uphill............ |
Wednesday Nov 28 |
| in line skating 1:00:38 [3] | |
| ahr:141 |
| more indoor fun....in line skating at the dome....fun workout...I was managing a 3:55 mile at times.......got my heart rate up at times.. |
Tuesday Nov 27 |
| Stairs 30:36 [3] +213m | |
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| more indoor fun....climbed the 5 flight of stairs of our apartment 16 times with 20lb pack...measured the step rise and mutiplied that times the number of steps times the reps to calculate that I climbed 700ft or 213 meters...legs were shaky afterwards.....so I got that going for me..... |
Monday Nov 26 |
| weight machine 31:22 [2] | |
| ahr:110 |
| 3 sets.... |
Saturday Nov 24 |
| Hike 50:20 [1] 1.6 mi (31:27 / mi) +158m 14:57 / km | |
| ahr:105 |
| ..quick hike up and out of Spearfish canyon in the black hills with Dan and Rebecca....gained 520' in .8 miles...nice view up top.. |
Friday Nov 23 |
| Hike 4:51:21 [2] 10.8 mi (26:59 / mi) +673m 14:03 / km | |
| ahr:117 |
| Kari and I hiked Harneys Peak in the Black Hills of South Dakota with Dan and Rebecca. Really cool hike with some fantastic rock outcrop formations...who knew SD had such cool stuff...we probably stopped a total of appx 35-40 minutes for pictures, summit sitting, and to eat...it was a little cool and windy up top and we got a bit chilled but it was a great time...
a website listed the total climb as 2642' on the way up and 400' on the way down with the total elevation gain at 2207' and even listed the total calories burned as 2900 for the hike..... |
Thursday Nov 22 |
| trail running 1:20:17 [3] | |
| ahr:144 |
| Kari and I did a group trail run with ALARC...ran the trails at Hyland....the snow made it a great run....saw some old friends and pushed a few hills......
off to the Black Hillls of South Dakota with Dan and Rebecca to hike Hearneys Peak on Friday....never been there before... |
Wednesday Nov 21 |
| uphill treadmill hike/run 37:00 [3] | |
| ahr:138 |
| threw in a 8:40 mile just to keep some speed up.... |
Tuesday Nov 20 |
| Mt Bike 50:59 [3] | |
| ahr:137 |
| standard 1 short loops and 2 North loops of Wirth....19:50 and 17:33 on the laps....... |
| weight machine 32:59 [2] | |
| ahr:112 |
| 3 reps....added calf raises and side bends... |
| uphill treadmill hike 1:00:00 [2] 2.1 mi (28:33 / mi) | |
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| 15% grade with 20lb weight in back pack... |
Sunday Nov 18 |
| uphill treadmill hike/run 1:00:00 [4] | |
| ahr:141 |
| ran 3, 8:30 miles along with some uphill ski imitation at 15% grade....good workout.... |
Saturday Nov 17 |
| stair stepper 20:00 [4] | |
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| uphill treadmill hike 25:00 [3] | |
| ahr:141 |
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Friday Nov 16 |
| weight machine 28:39 [2] | |
| ahr:115 |
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Wednesday Nov 14 |
| Run 35:00 [3] | |
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| 4 half mile repeats at 7:40 pace....on treadmill.... |
Tuesday Nov 13 |
| Mt Bike 49:07 [3] | |
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| 2 North loops and 1 short loop of Wirth...18:03 and 17:35 on lap times....moved along well....... |
| weight machine 23:18 [1] | |
| ahr:109 |
| 2 reps circuit training with Kari... |
| uphill treadmill hike 59:29 [2] 2.0 mi (29:44 / mi) | |
| ahr:115 |
| 15 lb weight in pack while I hiked uphill at 15%....my weekly watching Everest on the Disocvery channel workout..... |
Sunday Nov 11 |
| Pole Hiking 1:43:55 [2] | |
| ahr:115 |
| Pole Hiking with Kari and a 26 lb weight in pack....hitting the hills in Wirth Park....very nice day.... |
Saturday Nov 10 |
| stair stepper 12:00 [4] | |
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| ...really pushing for a quick hard workout... |
| stair stepper 18:44 [3] | |
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Friday Nov 9 |
| weight machine 32:50 [1] | |
| ahr:109 weight:172lbs |
| 3 reps quickly... |
Wednesday Nov 7 |
| Run 49:56 [4] | |
| ahr:157 weight:172lbs |
| On the river roads in the am....well Jerry, my occasional running partner/friend, is a former 2:36 Marathon PR runner and he recently lost 40 lbs....sure its been 25 years since his glory days and he only runs for fitness but I was hanging on during our training run finding myself at race pace....good for him for losing weight and improving his health but I kinda liked it when he was a bit heavier...the truth is I need to get back to a bit more intensity in my training...tough to hang with the ski race crowd and be respectable if you arent testing the red line every now and then... |
Tuesday Nov 6 |
| weight machine 31:12 [1] | |
| ahr:99 |
| 3 reps...circuit training.... |
| uphill treadmill hike 57:22 [1] 1.95 mi (29:25 / mi) +470m 10:27 / km | |
| ahr:108 |
| 15% incline with 12lb pack on treadmill....interesting that my HR average was 5 beats lower than last week with a slightly heavier pack and slightly faster pace...felt pretty easy...watched Everest: Beyond the Limits on TV while doing the workout....
and to answer Todds question last week on why people use a "fast" bike in training....the short answer is "its fun to go fast" and some people like to "look the part"....I have a pretty fancy triathlon bike (I call it my "no excuse bike"...if I dont go fast I know I can't blame the bike) and I enjoyed riding it in training because it would go fast and I would be identified as a triathlete...hey, I still shave my legs....
I will say that the last two years I have done 85% of my bike training on a very basic mountain bike because:
-I liked just grabbing it and going and not worrying about it being "fragile"
-Mountain biking is just more fun and adventurous than road biking
-Kari and I train together and all she has is a mountain bike so I rode mine to keep us on equal footing...even on the roads...
-using a mt bike opens up more areas to bike....bike paths can now be used to train..not always possible for a high end responsive Triathlon bike
I wondered if my Tri splits on the bike would suffer with all the mountain biking but this does not seem to be the case...riding single track is not the same as road biking....different level of intensity and variation of effort BUT I seemed to hold my own on the bike in a traithlon despite the heavy emphasis on Mt Biking...I am aging and getting slower but one of my splits this year matched one of my best avg speeds in mph ever...this is good news because I would rather ride my mt bike now....I would guess if I spent as much time on my tri bike I might be a bit faster on it but personally its not worth it to me......mt biking, on a heavier bike, is more fun than riding my lightweight tri bike...but I still like having the option to ride both....we plan to get Kari a good road bike this year just to add a variety of options for our workouts.... |
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| C • Top Road Racers 4 |
Monday Nov 5 |
| uphill treadmill hike/run 31:24 [3] | |
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| uphill hike part of workout.... |
| uphill treadmill hike/run 24:00 [4] | |
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| run 3-mile repeats on tredmill...8:20/mile.... |
Sunday Nov 4 |
| Mt Bike 56:09 [3] | |
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| the basic 2 N. loops of Wirth and a short loop....moderate to easy pace with Kari...we have been lucky with the weather.... |
| weight machine 31:33 [1] | |
| ahr:109 weight:172.8lbs |
| 3 sets of circuit training.... |
Saturday Nov 3 |
| Orienteering race 1:31:42 [4] | |
| ahr:151 |
| Ran Red at Nerstrand with Kari.....finally got back on track with a decent result..felt we hadnt done as well as we could since the Adventure O....bobbled on #2 for 4 minutes when I drifted off the bearing over the flats and did not know what part of the trail I was on when I hit it....add a few bobbles here that added another couple of minutes and I had about 6 minutes of errors...decent route choices...perhaps could have run harder...HR avg was 151 when I am capable of 160 on that course...but we did average the fastest min/k ever on a Red course....great open woods and my favorite place to O at Nerstrand....thanks to Todd and Darryn who set up the courses.... |
Friday Nov 2 |
| Mt Bike 51:20 [3] | |
| ahr:137 |
| 1 short and 2 N loops at Wirth....did a 17:30 on the "newer" trail....pushed it a bit... |