Tuesday Oct 31 |
 | stair stepper 20:00 [2] | |
| weight:173.6lbs |
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| weight machine 15:00 [2] | |
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| well, my upper limit on weight has been reached (173.6 lbs this morning...) so its diet time....the plan is to bring it back down to 168 lbs...calorie counting has begun and I had a good first day...using an on line log....this public declaration might help me stay on track...we will see... |
Monday Oct 30 |
| uphill treadmill hike 50:00 [3] | |
| ahr:136 |
| ski imitation on uphill treadmill....3x5 minute pick up... |
| weight machine 20:11 [3] | |
| ahr:128 |
| rapid fire weight workout routine....interesting how aerobic weights can be if you go quickly..... |
Sunday Oct 29 |
| Run 2:28:01 [1] | |
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| long easy run with some walk breaks with friend Lisa.....down minnehaha parkway arond harriet and back..... |
| Mt Bike 58:50 [3] | |
| ahr:140 |
| bike from Wirth Lake parking lot up short loop and over to do 2 north loops....fantastic day....decided that this may be one of the last opportunities to do Wirth this year...trail crews were putting in new log jump and I was one of the first to go over it after the build.....loops of 19:05 and 18:30.... |
Saturday Oct 28 |
| Note | |
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| ...the plan was to go mountain biking but decided to get a bite to eat first....Kari and I started at the Town Hall brewery...and then decided to sieze the day, blow off the workout, and go to some fun interesting places...next stop Grand Old Creamery on Grand in St Paul for ice cream....then off for coffee at News Room Cafe on Grand before heading to Riverview Wine Bar for pizza and a bottle of chardonnay....before a blockbuster rental and home... |
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| C • Ya know 4 |
Friday Oct 27 |
| trail running 48:13 [3] | |
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| Ran the trails at French...legs are feeling better... |
Thursday Oct 26 |
| weight machine 20:00 [1] | |
| ahr:105 |
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| eliptical machine 40:00 [3] | |
| ahr:134 |
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Wednesday Oct 25 |
| Mt Bike 45:13 [3] | |
| ahr:134 weight:169.8lbs |
| 2 Loops of Wirth.....could still feel the weekend in my legs.....20:10 and 19:11 for the laps.....not sure how many more days I will be able to do Wirth this year so wanted to get out there today... |
Sunday Oct 22 |
| Note | |
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| MNOC Minnegoat |
| Orienteering race 2:58:08 [3] **** | |
| ahr:143 |
| did 1st loop of Minnegoat....legs and quad were fried from yesterday but I also screwed up big time on the navigation....cold, tired and spent I just used the day as training..... |
Saturday Oct 21 |
| trail running race 1:55:21 [4] | |
| ahr:164 |
| ...one of those days when you suprise yourself....its been a long time I have had a run race result that I was proud of but this was it.....I figured the absolute best I could hope for was a 1:58 on this trail half.....I got a good start and checked with a 8:11 mile and the day stayed good....I was able to keep pushing at a good HR and my legs had enough run training in them to hold out....ran in my road run shoes for more cushion and this kept my heel from hurting enough to effect my performance...we will see how I might survive the Minnegoat tomorrow....legs sure arent fresh... |
| Orienteering 2:00:00 [1] | |
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| picked up all the controls from AR #3....this was the last thing I wanted to do after the half today but it had to be done....actually took 3 (sore) hours but I only counted 2....one control that was the deepest in the woods came up missing....CP10.....with the peninsula control (CP12) being taken DURING the event I lost 2 controls to "helpful" citizens..... |
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| C • I didn't do it. 2 |
Friday Oct 20 |
| Note | |
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| MNOC Adventure Run #3 (Setting) |
| Orienteering 2:15:27 [1] | |
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| hiked to set Adv Run #3 course.....trying to save some for the trail half at Nerstrand tomorrow.... |
Wednesday Oct 18 |
| uphill treadmill hike/run 40:00 [3] | |
| ahr:132 |
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| stair stepper 15:00 [3] | |
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Monday Oct 16 |
| eliptical machine 30:00 [2] | |
| ahr:125 |
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| weight machine 20:00 [1] | |
| ahr:110 |
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Sunday Oct 15 |
| Mt Bike 54:08 [3] | |
| weight:170.8lbs |
| with Kari at the River Bottoms....pushed along...great Fall day.... |
Saturday Oct 14 |
| Orienteering 1:33:29 [2] | |
| ahr:127 |
| picked up all the Adventure Run controls with Kari....did the course backwards......scouted out 3 to 4 possible control locations for next week...found some interesting places..... |
| trail running 35:17 [3] | |
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| one loop running the north Wirth Mountain Bike trails after our one loop on the bike....fun to run the twisty single track....I guess we are 15 minutes faster on a bike than on foot.... |
Friday Oct 13 |
| Note | |
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| MNOC Adventure Run #2 (Setting) |
| Orienteering 2:05:20 [2] *** | |
| ahr:124 |
| setting adventure run course...back tracking to two seperate controls because I hung the wrong number.... |
Thursday Oct 12 |
| uphill treadmill hike/run 45:00 [3] | |
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| took the easy way out on a cold blustry day.... |
| weight machine 20:00 [1] | |
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Wednesday Oct 11 |
| Mt Bike 25:12 [3] | |
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| 1 loop of Wirth with Kari...20:29, taking it easy... |
Sunday Oct 8 |
| Mt Bike 1:05:14 [2] | |
| ahr:111 |
| recovery ride at the river bottoms.....I also hiked around hyland for an hour setting some control locations for the last 2 adventure runs.....did not log it..... |
Saturday Oct 7 |
| Note | |
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| trail loppet hafl marathon |
| trail running 2:01:13 [4] | |
| ahr:156 |
| Fantastic trail run at the Trail Loppet half marathon today...one of the most creative and fantastic run courses I have ever done.....the only down side was the lack of volunteers required extensive marking with flags, ribbons and arrows.....some places were not evident and we actually lost 4 minutes looking for the right way to go....and we were not alone...most of the field had some trouble, some leaders took an inadvertant short cut and disqualified themselves.....the course was brutal with hills and had fantastic single track sections....Kari and I ran tough and had a solid race that bodes well for our target halfs coming up....the course was short but extremely hilly so I figure we did the equivalent of a 1:56 or 1:57 rolling road half.....I would love to go sub 2 at Nerstrand half but anything under 2:03 will be a victory.. |
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| C • Nerstrand half 1 |
Friday Oct 6 |
| Note | |
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| trail loppet half marathon tomorrow....Kari and I plan to training run it....this will be my longest run in a year...planning a 10 min/mile pace...check my average Heart Rate for the event...see where my running fitness is at..this should set me up to do the Big Woods Half at Nerstrand at race pace...I did 2:03 there last year and the year before...the question is can I do any better?? |
Thursday Oct 5 |
| Mt Bike 52:10 [4] | |
| ahr:143 |
| ....yes!...17:14!....Kari and I blasted our 18:02 Personal best lap time Wirth lap time by posting a 17:14 on our 2nd lap last night....we started the first loop with me leading and came in at 19:04 with a 20 second wait for some bikers coming through....Kari took the lead and we blasted out a clean 2nd loop working the hills hard whenever we could....This met our goal of sub 18 by season end...of course, on our cool down loop on the short south loop I fell hard twice as Kari giggled.....ahh the ying and yang of life.... |
Wednesday Oct 4 |
| Run 42:50 [3] | |
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| twilight run on the trails at French with Kari...Fall leaves at their peak and the lit trails were fun....felt great.... |
| Pilates 20:00 [1] | |
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Tuesday Oct 3 |
| Orienteering 1:55:23 [3] *** | |
| ahr:123 |
| setting Adventure run #2 at Hyland....checking and changing control locations....tweaking here and there.....very tough to set a course due to very little open areas.....I know, I have complained about this before......this course should still challenge quick route choice decisions...and I have a suprise or two... |
Monday Oct 2 |
| Mt Bike 46:33 [3] | |
| ahr:142 |
| 2 loops of Wirth....18:49 and a new personal best of 18:02...I have to shave 2 seconds to get under the sub 18 minutes season goal......fantastic weather...the course has widened a bit making it faster.... |
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| C • widening ??? 2 |