Monday Jul 31 |
 | Swimming 39:15 [3] | |
| |
| open water at Nokomis....was doing up and back laps in 6:00 on the bouy line....did fire walking dance across hot sand to get to the water in 101F temps.......ouch!!! |
Sunday Jul 30 |
| Mt Bike 2:44:41 [2] | |
| ahr:114 |
| mix of bike path and single track....hot.... |
Saturday Jul 29 |
| Run 1:28:37 [2] | |
| ahr:118 |
| ran with some walking at the lakes with friend Lisa and her kids in running stroller... |
| Paddling 1:08:00 [2] | |
| ahr:118 |
| adventure race paddling practice... |
| Run 1:02:00 [3] ** | |
| |
| trekking with map....combo workout with paddling... |
Friday Jul 28 |
| Mt Bike 1:06:15 [2] | |
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| single track at Salem....hot ride but fun way to get a workout it..... |
Thursday Jul 27 |
| Run 42:23 [3] | |
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| late night street run with Kari...felt pretty good... |
Wednesday Jul 26 |
| Mt Bike 54:49 [3] | |
| ahr:140 |
| 2 north loops at and 1 small south loop at Wirth with Kari....did a 18:50 North loop...fastest loop Kari and I have done together....fun..... |
Tuesday Jul 25 |
| Orienteering 54:49 [3] *** | |
| ahr:139 |
| O practice at Como....screwed up first loop....did better second loop.... |
Sunday Jul 23 |
| Run 43:00 [2] * | |
| ahr:119 |
| urban run with map.... |
| Hike 1:43:00 [1] | |
| ahr:109 |
| hike with some vertical... |
Saturday Jul 22 |
| Note | |
| |
| Chaska Sprint Triathlon |
| Triathlon 1:18:32 [4] | |
| ahr:162 |
| Chaska sprint triathlon....after a solid swim I jumped on my bike and found my legs flat without alot of snap....biking out of the valley in Chaska felt harder than I should have and I was not charging on the bike...I noticed my Heart Rate was lower on the bike than it should have been which tells me my leg were stale...my bike computer quit but I was around 20mph average and rode a 44:10 on a course where I should have gone a minute faster.....got off the bike and ran a 23:06 for 3 miles after the first mile was straight uphill for 1 mile...that was suprisingly good after my mediocre bike.....I suspect Oing and AR help with my ability on hills....a weakness of mine.....overalll? a forgetable result...but you have to have a bad one to know what a good one is.... |
Friday Jul 21 |
| Mt Bike 38:01 [2] | |
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| biking at Wirth....taking it easy saving it for a triathlon tomorrow.... |
| Mt Bike 1:08:00 [1] | |
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| easy bike on roads exploring the midtown greenway.... |
| Hike 43:14 [1] | |
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| exploring the west side of the Mississippi gorge.... |
Wednesday Jul 19 |
| Orienteering 10:50 [4] ** | |
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| short sprint...missed a bit on 2 but the rest were clean... |
| Orienteering 24:54 [4] | |
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| good run except a mispunch on #3..punched close control..and went to #7 after 4.....first time under 10 minutes/k... |
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| C • < 10 mins/km 4 |
Tuesday Jul 18 |
| Run 1:02:12 [2] | |
| ahr:138 |
| ..run at dusk with the sun setting.... |
Monday Jul 17 |
| Mt Bike 39:15 [3] | |
| weight:169.8lbs |
| around medicine lake...quick paced ride... |
Sunday Jul 16 |
| Mt Bike 1:58:17 [2] | |
| ahr:123 |
| Out and back on the river bottoms....a great place to go to get a longer easy ride in but still have loads of fun......another fantastic place that this city offers..... |
Saturday Jul 15 |
| Swimming 29:01 [3] | |
| |
| went to LifeTime Fitness Triathlon and swam while the pros were out on the bike....did not see Jerritt and Molly...must have missed them in the crowd... |
| Mt Bike 51:26 [3] | |
| ahr:125 |
| 2 laps of Wirth....it was 100F but on the bike back in the woods it was not that bad....had the trail to myself.... |
Friday Jul 14 |
| Run 1:39:47 [2] | |
| |
| run/hike in and around Mississippi River Gorge on a hot day.....
I forgot to mention that while hiking a high bluff trail below East River Road I came up on a totally naked guy sitting on a rock..............I was a little stunned....I just kept moving.....quickly.....like I had not seen anything.......... |
| |
| C • Next time 9 |
Thursday Jul 13 |
| Swimming 41:58 [3] | |
| weight:170.8lbs |
| swam open water long at Lake Independence....just as I started to swim a storm blew in and whitecaps formed making for a very fun swim.....it became more like an ocean swim and I was timing my breathing off the top of the waves.....longest swim of the year..... |
Tuesday Jul 11 |
| Orienteering 51:35 [2] *** | |
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| O practice...I was tired and slow.... |
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| C • Possible Tri practice 3 |
Monday Jul 10 |
| Run 2:06:22 [1] * | |
| ahr:105 |
| downtown urban run....using map.... |
Saturday Jul 8 |
| Note | |
| |
| MNOC Adventure O Adventure Race....
A few more comments.....Dan and Rebecca would have beat us if they had not been fatigued from Primal Quest...we caught them on the last bike section because they were worn down by all the sand.....they did an amazing job considering they had just finished PQ....
we were one of the last teams to leave on the bike after the initial beginning O leg...we were being careful....it was slow but I guess it payed off...I think many teams move to quickly and lose what they are doing...especially in this race where navigation played a mojor role...or I just need to get organized and move quicker in the initial TA....
I figured that a pivitol leg would be going from CP11 to the Cliff control at CP12 we took a bearing and went straight to it....we were right with Wishpipe.com and battling for 2 and 3rd at the time....finally the Off the Map guys suggested we were going to far right off our bearing which I had figured also but it kept being clearer to the right...finally we moved more to the left, lost contact with Wishpipe and climbed the incline and found the trail tucked under the cliffs that lead to the control....when we arrived at the control I figured the other team had found it and were gone only to find out later that they went to far right and missed it bad losing alot of time.... |
| |
| C • CP11 to CP12 5 |
| Adventure Race 6:55:44 [3] | |
| ahr:138 |
| Great race....fun course with some very tough sections...physically and navigation....we finished 1st in 2 person coed and we were verry happy with our tie for 7th overall team....Kari was a fantastic partner....she towed me on the bike at times...portaged our kayak over her head up a steep rocky bank by herself as I lagged behind wondering why I decided to wear my bike shoes on the mile trek and kayak, and she biked the single track and sand like a champ...we teamed up with the "Off the Map" guys and although we were slow and hesitant at times (heart Rate Average of 138 bpm for the entire race reflects that) but we did not make any major mistakes on a course where disaster loomed for those that were not very careful with the navigation...Ian did a bang up job in setting and designing the course....perhaps more details later.... |
Friday Jul 7 |
| Pilates 20:00 [1] | |
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| DVD... |
Thursday Jul 6 |
| Mt Bike 48:03 [2] | |
| weight:169.4lbs |
| around medicine lake.... |
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| C • Unrelated 1 |
Wednesday Jul 5 |
| Pilates 20:00 [1] | |
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Tuesday Jul 4 |
| Mt Bike 1:37:00 [2] | |
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| Fun downtown loop on Greenway...West River...downtown and more.... |
| Run 1:03:09 [3] | |
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| fun run the Firecracker 10k with Kari...including a bit of warm up.... |
| Hike 40:00 [1] | |
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| Jog/Hike Minnhaha Falls... |
Monday Jul 3 |
| Mt Bike 56:15 [1] | |
| ahr:105 |
| Easy single track bike at Wirth.... |
| Pilates 20:00 [1] | |
| |
| DVD at home...plan is to do it two to three times per week for a bit of strength work.. |
Sunday Jul 2 |
| Mt Bike 2:18:00 [3] | |
| weight:170.8lbs |
| We did the Cannon Valley Trail...never been there....nice trail...looks like a good place for a Bike/canoe paddle combo workout.....was planning a hike at Nerstrand but but opted for a post workout food and fluid replacement at the two pubs by the river in Northfield and then a walk around exploring the historic buildings.... |
Saturday Jul 1 |
| Note | |
| |
| Minneman Sprint Triathlon |
| Triathlon race 1:12:06 [4] | |
| ahr:165 |
| ...flat fast course to kicker down on.....swim was right on....rode 21.4 mph average on the bike for 13 miles and managed a 23:56 on a hot 3 mile run...solid red line effort.....finished 48th overall out of 373 and 5th in AG.... |