Friday Mar 31 |
 | Mt Bike 45:31 [3] | |
| ahr:148 weight:171.8lbs |
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| Run 12:37 [4] | |
| ahr:148 |
| Brick workout...bike, transition quick and run off the bike....Mt biked aronnd Medicine Lake in the drizzle at a tempo pace then ran off the bike for 1.5 miles at a Threshold pace.....7:46 mile off the bike is not likely to inspire fear in my competitors but its a start....my heel felt good but by the end of the firm pace 1.5 miles there was some slight pain.....real progress here.... |
| Run 29:52 [3] | |
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| Ran muddy trails at Wirth..... |
Tuesday Mar 28 |
| Basic Training Class 1:00:00 [1] | |
| ahr:111 weight:169lbs |
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| Swimming 29:00 [2] | |
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| various interval distances.... |
Monday Mar 27 |
| uphill treadmill hike/run 1:11:19 [3] | |
| ahr:126 max:170 |
| another late night on the treadmill........did mild intervals.....5 x 4 minutes....the heel only has very slight pain now........Im hoping the steroid shot did the trick....so far so good......... |
Sunday Mar 26 |
| Orienteering 1:14:45 [3] | |
| ahr:135 |
| Ran Course #1 of Terrace Oaks Adv Run....taped a few locations.... |
Saturday Mar 25 |
| Note | |
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| Hyland O meet and skills meet |
| Orienteering 8:49 [3] | |
| ahr:150 weight:170.8lbs |
| ran white/yellow course at "skill day" O meet... |
| Orienteering 12:00 [2] | |
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| took group on run through of white/Yellow course givning pointers |
| Orienteering 14:52 [5] *** 1.82 km (8:10 / km) | |
| ahr:165 spiked:7/9c |
| Sprint course at Hyland meet.....took off the wrong way out of the gate...total of about 2 minutes of errors....ok run but not great.... |
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| C • Length 4 |
| Orienteering 1:00:00 [3] *** | |
| ahr:148 |
| 10 controls of Brown course and control pickup....made 2 major mistakes on Brown....just when you think you have learned a few things I realize I am still capable of making major mistakes....I think I made a 180 mistake our of one control....still not sure what I did I just know I wasnt CLOSE to being right....good training however.....hopefully I will avoid similar mistakes in events this year... |
Friday Mar 24 |
| Basic Training Class 41:00 [1] | |
| ahr:104 |
| group weight class.... |
| Swimming 29:00 [3] | |
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| first swim of the season...did very easy intervals of 3 x 400 yds...last one was in 6:41....I hope to knock 30 seconds off that by June and the first triathlon....not exactly a Peter Curtis swim workout but it will do..... |
Wednesday Mar 22 |
| uphill treadmill hike/run 1:00:00 [3] | |
| ahr:135 max:157 weight:169lbs |
| Went to Lifetime Fitness to do an hour long cardio body pump class and swim....
forgot my swim suit and I misread the class schedule....DOH!...went to plan B....
5x6 minute running intervals on the treadmill....mild effort..... |
| indoor bike 25:00 [2] | |
| ahr:122 |
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Tuesday Mar 21 |
| uphill treadmill hike/run 41:00 [2] | |
| ahr:131 max:144 weight:169.2lbs |
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| C • Unrelated to entry 2 |
Monday Mar 20 |
| Orienteering 2:10:12 [2] | |
| ahr:121 max:157 weight:169.4lbs |
| took off early (I love my job) and checked control locations from different approaches at Terrace Oaks....located appx 30 controls.... |
Sunday Mar 19 |
| xc skate skiing 36:11 [3] | |
| ahr:146 max:167 weight:168.6lbs |
| ...started skate skiing at French but the skate lane was a bit rutted and icy....decided to go back to my apartment and grab the waxless stride ski's...one of the advantages of living on a ski trail... |
| xc classic skiing 1:30:14 [3] | |
| ahr:138 max:159 |
| ...fun workout in spring like conditions.....sporadic burned out bare areas in the track had me practicing my hip hop moves.... |
Saturday Mar 18 |
| Note | |
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| Taperng for Ian's party........ : ) |
Friday Mar 17 |
| Unspecified 30:00 [1] | |
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| free hand exercises..... |
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| C • Free hand exercises? 4 |
Thursday Mar 16 |
| uphill treadmill hike/run 52:00 [3] | |
| ahr:122 |
| late night workout after getting back from Fargo... |
Tuesday Mar 14 |
| xc classic skiing 1:12:33 [2] | |
| ahr:120 weight:170.4lbs |
| plenty of snow at the home course at French...took the waxless striding skis out for a spin....a few bare spots in the track that you could avoid but the 10" we got has set up French for more good skiing...the skate lane looks great..........the heel pain is less....I just hope this is the knock out punch..... |
Monday Mar 13 |
| Note | |
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| podiatrist visit....steroid shot in the heel.....thats right!!!....Im on the needle people!!!!!!....
performance enhancing drugs!!!
we will see how this works....
Im not supose to work out today....hmmmm.....Im not good a Dr's orders......
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| Run 15:00 [4] | |
| ahr:155 |
| mild intervals on the treadmill........just to get the ball rolling on getting back some running speed...cautiously...
...and yeah the doctor told me not to......whatever.... |
| uphill treadmill hike 45:00 [2] | |
| ahr:128 |
| 15% grade hike.........good alternative for certain types of running injuries....especially if you add some short runs in and/or vary the pace grade %....I wonder why more people dont use it......... |
Saturday Mar 11 |
| Orienteering 1:09:12 [3] | |
| ahr:136 weight:169.8lbs |
| Ran premliminary Adventure Run course at Terrace Oaks....taped control locations...fell hard twice and got muddy...but it was a solid workout.... |
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| C • Muddy going with falls 2 |
| Orienteering 1:15:00 [3] | |
| ahr:134 |
| Ran 2nd Adventure Run course at Terrace Oaks....my heel was hurting at the end and my legs were done due to minmal run training.... |
Friday Mar 10 |
| Mt Bike 45:32 [2] | |
| ahr:132 weight:170.4lbs |
| Mt bike on roads....1st bike of the year. |
| uphill treadmill hike/run 35:00 [2] | |
| ahr:128 max:138 |
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Thursday Mar 9 |
| uphill treadmill hike 40:00 [3] | |
| ahr:136 |
| uphill treadmill hike/run.... |
Tuesday Mar 7 |
| uphill treadmill hike 40:00 [2] | |
| ahr:130 max:143 |
| uphill treadmill hike/run... |
Monday Mar 6 |
| xc skate skiing 47:53 [2] | |
| ahr:117 max:143 |
| easy ski at French........suprisingly decent conditions.......although extremely slow!... |
Saturday Mar 4 |
| Orienteering 1:19:13 [2] | |
| ahr:110 max:136 |
| Orienteering some of the planned Adventure Run courses at Terrace Oaks.....taped some control locations...went easy due to recovering sickness and heel.... |
| Orienteering 49:23 [2] *** | |
| ahr:114 max:141 |
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Thursday Mar 2 |
| uphill treadmill hike 30:00 [2] | |
| ahr:124 |
| walked uphill 7 minutes/run 3 minutes for 30 minutes total...testing sore heel for running and going easy to not prolong sickness....taking tylenol and amoxicillin....feeling better... |
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| C • Good to see 1 |