Wednesday May 31 |
 | Run 55:21 [3] | |
| ahr:135 |
| run by Medicine Lake.... |
Tuesday May 30 |
| Triathlon Bike 49:00 [4] | |
| ahr:153 |
| pushed the triathlon bike and then transitioned to the 1.5 mile run... |
| Run 12:17 [4] 1.5 mi (8:10 / mi) | |
| ahr:159 |
| triathlon race pace run....looks like anything sub 8 minutes/mile in a sprint triathlon will be maxing it on the run this year..... |
Sunday May 28 |
| Note | |
| |
| AR Tune Up Adventure Race Lake Maria |
| Adventure Race race 6:10:00 [2] | |
| ahr:123 |
| whew!...hot day!...record heat and I learned something valuable....when its hot at an AR the one strategy that will work is GO SLOW...Kari and I hooked up with a weighed down Dan and Rebecca and decided to race as a unit after being together anyway for the first O section and Paddle....Rebecca forced me to eat and drink and we managed to race at the front despite a very pedestrian pace...Kari was a power house on the bike as she led our pace line a good part of the bike leg...Im not sure if there was one or two teams? in front of us at the finish but the day was a success as we were probably only one of the 6 or 7 teams of 20 that managed to complete the entire course...more later... |
| Hike 15:00 [2] | |
| |
| hike to start of Adventure Race.... |
| |
| C • relocating 4 |
Saturday May 27 |
| Hike 54:25 [1] | |
| |
| Hike at Wood Rill WMA.... |
Thursday May 25 |
| Run 45:08 [3] | |
| ahr:132 |
| morning run around neighborhood streets.... |
| Mt Bike 50:00 [3] | |
| |
| 2 laps of Wirth... |
Tuesday May 23 |
| Note | |
| weight:170.8lbs |
| ....and my biggest recent accomplishment?....I did not gain a pound on a 5 day cruise with unlimited eating 24/7....... |
| |
| C • I'm kind 2 |
| Mt Bike 1:11:13 [3] | |
| |
| 3 loops of Wirth North section....lap times...20:29, 19:54, 19:00.....looking for a sub 18 minute lap this year.... |
Monday May 22 |
| trail running 48:00 [3] | |
| |
| On dirt trails at French....nice evening.... |
Saturday May 20 |
| Run 19:18 [3] | |
| |
| Beach run in Nassau.... |
| Swimming 24:14 [2] | |
| |
| Ocean swim in Nassau...beautiful Beach at Atlantis resort... |
| other 45:00 [2] | |
| |
| Swmming/Snorkeling in Nassau....lots of deep diving to chase fish and take underwater pictures... |
Friday May 19 |
| Run 30:03 [2] | |
| |
| afternoon run on Cruise ship track...hot Carribean sun.... |
| Swimming 30:38 [3] | |
| |
| Ocean swim in Freeport... |
| Hike 40:00 [1] | |
| |
| Beach Hike in firm and loose sand... |
Wednesday May 17 |
| Run 41:12 [2] | |
| |
| ...around the neighborhood...late night run.....
last entry till next Tuesday.....off on a Cruise to the Bahamas.....running and ocean swimming... |
Tuesday May 16 |
| Triathlon Bike 1:01:26 [3] | |
| ahr:131 |
| spin on the P3... |
Monday May 15 |
| uphill treadmill hike 48:12 [2] | |
| |
| |
Sunday May 14 |
| Note | |
| |
| Lake Elmo O meet |
| Orienteering race 1:47:16 [4] 7.2 km (14:54 / km) | |
| ahr:149 |
| Ran Red with Kari....not my best day...a little sore from yesterday....missed 2 and 16 (180 degree error) badly....15 minutes off of what I am capable of on a best day.... |
Saturday May 13 |
| Note | |
| |
| WILD Spring Adventure Race-Red Wing |
| Adventure Race race 2:22:10 [4] ** | |
| ahr:154 |
| Despite 15 minutes of mistakes Kari and I took first overall in the sprint AR.....gapped people in the single track mt biking where Kari put it to the boyz.....we worked well together and had a good time which was the main thing....we actually slowed down while leading the race becase we felt we were being to intense....joked and laughed our way to the finish line...a great way to race... |
| |
| C • Congrats 2 |
Friday May 12 |
| Swimming 30:13 [4] | |
| |
| swam 3x300 as main set....swam 4:39, 4:35, 4:39.......looks like I am not immune to the aging process....I was hoping to be able to go 4:33 or so....
ok....here is a comparison...My workout on May 26th 1993....3x300 with ONLY 15 seconds rest between intervals (I rested 2:15 between the above) 4:42, 4:29, 4:27....
In 13 years I have probably lost 8 seconds/100 yds....on similar training.....thats 8%....and likely better than the norm......and so it goes.....
looks like a wet race tomorrow.....a hypothermia special.......onward! |
Wednesday May 10 |
| Mt Bike 49:20 [3] | |
| ahr:130 |
| 2 laps of Wirth despite being tired....saw Justin with others out on the single track.... |
Tuesday May 9 |
| Triathlon Bike 58:00 [3] | |
| ahr:140 |
| Took the Cervelo P3 for a spin....first time this year...arguably one of the fastest bikes in the world, although I hold it back a bit....back to my roots in the aero postion.....gotta do a some hard 12-15 mile rides to get ready for my sprint triathlons.... |
Monday May 8 |
| Mt Bike 40:42 [3] | |
| ahr:122 |
| 1 loop of Medicine Lake on the roads..... |
| Swimming 30:12 [4] | |
| |
| main set was 5x200 in 3:02...decent but need to get them to 3:00 flat..... |
Sunday May 7 |
| Run 52:00 [3] | |
| weight:168.4lbs |
| TriQuest Program run with participants.....pushed a bit... |
Saturday May 6 |
| Orienteering 1:06:00 [1] | |
| ahr:112 |
| Did Wirth POC with Kari navigating part of the way...... |
| |
| C • Is this 3 |
| Mt Bike (5900) 59:00 [3] | |
| ahr:137 |
| 2 laps of Wirth with Kari and some more... |
Friday May 5 |
| Mt Bike 1:13:13 [3] | |
| ahr:129 weight:168.4lbs |
| 3 laps of single track at Wirth plus more.... |
Wednesday May 3 |
| Mt Bike 1:04:13 [2] | |
| |
| little bit of single track near apts....lots of roads.. |
Tuesday May 2 |
| Mt Bike 1:34:47 [3] | |
| weight:169.4lbs |
| 2 loops of Wirth and more on bike paths....great night... |
| Note | |
| |
| ....and the biggest recent accomplishment?...I did not gain a pound on a 5 day Cruise with unlimited/24 hour a day eating..... |
Monday May 1 |
| Run 43:21 [3] | |
| ahr:142 |
| tempo run around the neighborhood.... |