Saturday Mar 31 |
 | exercise bike 30:00 [2] | |
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| Run 10:00 [4] | |
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| tempo run at 8:27/mile on treadmill.... |
| Run 10:00 [2] | |
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| warm up/cool down... |
Friday Mar 30 |
| Note | |
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| my splits for the sprint are in to Attackpoint |
| Swimming 32:14 [3] | |
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| warmed up with 5x100 easy...1:36 or so......
did 90% time trial of 450 yds in 6:48.....which was a decent result....10-15 years ago I was swimming that distance in 6:25 or so.....so I was happy with the result....I now am challenged by how much I limit the decline....and this was somewhat satisfying....I plan to try and swim an average of 2 times/week until June....so far so good.... |
Thursday Mar 29 |
| Note | |
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| ok, I tried two times to enter my route into route gadget last night for every one to get a laugh....unfortunately I got close but no cigar....could not get it to save my route...you may have to get your comedy elsewhere...sigh...... |
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| C • route gadget 1 |
| Swimming 33:23 [4] | |
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| 10x100's on 2:00 in 1:29....and 10x50's on 1:00 in :42.......my 100 times were close to my last workout and the 50's were a bit faster.... |
| Run 35:52 [3] | |
| weight:172.6lbs |
| evening neighborhood road run up Glenwood with Kari....pretty nice out.... |
Wednesday Mar 28 |
| exercise bike 40:00 [3] | |
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| ..did hill workout program...it felt hard at times but my HR told me I was not working that hard....why is it that working out on exercise equipment feels so much harder than working out outside? |
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| C • I have an answer to that. 4 |
| Run 30:00 [2] | |
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| warm up, warm down and easy treadmill run..... |
Tuesday Mar 27 |
| Run 22:00 [2] | |
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| tempo run on treadmill....10 minute warm up, 10 minutes at 8:27/mile tempo pace, 12 minute cool down...... |
| Run 10:00 [4] | |
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Monday Mar 26 |
| Mt Bike 46:46 [4] | |
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| on Cedar Lake bike paths plus....averaged 15.3 mph..kinda suprised, felt pretty good....mild time trial most of the way...it may be time to break out the Tri Bike.... |
| Run 7:20 [2] | |
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| cool down run.... |
| Run 9:28 [4] | |
| weight:171.2lbs |
| transition and a quick mile off the bike...quick brick workout.... |
Sunday Mar 25 |
| Run 1:04:12 [3] | |
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| ...longish easy run with Kari...took the paved path North up Wirth Parkway and back.....great time outdoors on a great day....actually got warm... |
Saturday Mar 24 |
| Run 27:32 [2] | |
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| easy run on bike trails with Kari... |
| Run 8:00 [3] | |
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| warm up before orienteering.... |
| Orienteering 1:00:19 [4] 4.3 km (14:02 / km) | |
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| ...did the Brown course at Hyland....made roughly 7 minutes of errors on one control and 3 minutes on another....with other bobbles here and there....Im not sure how I made the bigger mistake...I think I drifted off my bearing and went by it in thicker woods...funny how I can miss and am left wondering what I did..even though I know Hyland very well....I relocated after passing it and then found it..... |
| Orienteering race 19:06 [5] *** 2.41 km (7:56 / km) | |
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| Sprint course at Hyland, Pete designed a good course that had us constantly changing direction and making quick decisions...I had a great run going until the control down by the lake (control ?....I dont have my map in front of me...) I did not look low down the bank at that control and spent a minute circling wondering what I had done wrong till I figured it out...ran the longish safe way around to 14 because I was so gassed I figured I needed a sure thing even though I was on the edge of by aerobic capacity....also lost :10 trying to punch the start control...but all in all I would say it was a good run that shows I have improved with more to go.....
I really like sprint orienteering....fun to go fast and intense...it seems I gravitate to the shorter events in endurance sports.... |
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| C • route gadget and splits 1 |
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Sprint - Splits |
Friday Mar 23 |
| Mt Bike 1:07:56 [3] | |
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| Mt Bike with Kari on Cedar Lake, Kenwood Bike loop plus a bit more.....pushed along at times....averaged 14.3 mph or so....good solid ride... |
Thursday Mar 22 |
| Swimming 34:27 [4] | |
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| 10x100 in 1:30 avg on 2:00, 10x50 in :41 avg on 1:00....
another slight up tick in speed.....good to get a swim in during work hours... |
| Note | |
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| afternoon workout substituted with Kari's Birthday dinner at Sapor Cafe in the warehouse district...I had lamb for the first time...nice place with good food.... |
Wednesday Mar 21 |
| Run 46:56 [3] | |
| weight:174.2lbs |
| ..unstructured hill workout in the neighborhood.....the area west of us has some major hills....works good for any hill workout we might be inclined to do.... |
Tuesday Mar 20 |
| Run 12:00 [4] | |
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| 6 x 1:55 at 7:47/mile pace with 1:05 rest inbetween......HR was at 150 on the last repeat....felt pretty good despite a recent back strain that finds me hobbling around at times....so far my goal time for 5K is looking very reasonable given my interval times and efforts... |
| Run 28:00 [2] | |
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| warm up and cool down for interval workout... |
| exercise bike 30:00 [2] | |
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| easy bike while Kari does the interval workout on the treadmill..... |
Monday Mar 19 |
| Swimming 20:00 [4] | |
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| 10x100 on 2:00 in 1:31.....felt a bit tired but I worked it out.....getting a bit of speed on board...my first repeat was 1:28 or so....my slowest around 1:32.... |
| Swimming 14:02 [3] | |
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| 3x200 on 4:00 in 3:13....building some pace workout with the longer interval... |
Sunday Mar 18 |
| Run (22:26) 22:26 [2] | |
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| on the treadmill....recovery run.... |
| exercise bike 40:00 [2] | |
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Saturday Mar 17 |
| Run 1:15:03 [3] | |
| ahr:135 |
| ran from the apartment out to Cedar and around and back....nice morning....tried to run easy to allow some steam for my new weekday interval workouts....I plan on starting some lifecycle intervals also to build some type of bike fitness... |
Friday Mar 16 |
| Run 10:00 [4] | |
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| 5 x 1:55 @ 7:47/mile.....equivalent to 5x440's at 7:47 pace....done on the indorr treadmill....
very doable....seems to tell me that my 5K goal of sub 24:00 is possilble...first speed workout to help me make that goal.... |
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| C • Yes it is 5 |
| Run 15:00 [2] | |
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| exercise bike 30:00 [3] | |
| ahr:130 |
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Wednesday Mar 14 |
| Swimming 22:50 [3] | |
| weight:172.4lbs |
| ....swam 10x100 on 2:00 in 1:31 or so average...thats about 4 sec's/100 than my last workout....not bad...... |
| Swimming 10:00 [4] | |
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| 10x50 on 1:00 in about :42.....a start to build my .25 mile speed....most of my trialthlons will be .25-.5 mile swims... |
Tuesday Mar 13 |
| Run 39:33 [3] | |
| ahr:132 |
| ...run around some interesting residential areas around the new apartment....very cool homes...hilly topography....decided to run the hills firm and coast the down hills....short hill workout with Kari....decided to set a goal of running sub 24 minutes at the Brian Kraft 5k at Nokomis on May 28th....this will bring back some 5K speed for my sprint triathlons....PR at 5K was around 21:04 or so many moons ago....this workout was the beginnings of some speed workout to reach that goal.... |
Monday Mar 12 |
| Mt Bike 1:13:20 [3] | |
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| first ride of the year on the Cedar Lake trails....a little wet but it was good to get out....kicked it up a notch to a 4 at times to dust off some commuter racers..... |
Sunday Mar 11 |
| xc classic skiing 53:06 [2] | |
| weight:170.6lbs |
| ....timed the spring conditions just right....skied the Front Nine and over to Wirth Lake on the Loppet trail with Kari.....major melting but we caught it at transition and the waxless skis worked great....not sure if this will be the last ski but likely the last one with decent conditions... |
| Swimming 35:36 [3] | |
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| first swim of the year....I have set a minimum goal of 10 swim sessions before my first Triathlon on June 3rd......on my first few strokes both my shoulders were tight and sore.....I usually have pain on one but have now progressed to the double....it wasnt to bad and my the end I was loosening up a bit....I swam very mild intervals of 10x100 in 1:36 or so...leaving on 2:00....not to bad for a first swim...then 3x200 in 3:28 or so......leaving on the 4:00...........its a start..... |
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| C • Tri thoughts 5 |
Saturday Mar 10 |
| Run 1:04:50 [3] | |
| ahr:140 weight:171.2lbs |
| Ran around Calhoun and Harriet with Kari...late day run....really nice outside....we pushed the pace just a wee bit.... |
Wednesday Mar 7 |
| xc skate skiing 1:04:44 [3] | |
| ahr:132 |
| ...skate skied the Bog and the easier golf course sections at Wirth....I was planning to ski from Wirth Lake over to Cedar trails and back but they have plowed the trail over 394...why did they do that?...couldnt it wait a couple weeks?...anyway walkers are starting to damage the trails in the more public spots but the Golf course sections were very nice.......I assume this part of the Loppet trail will hold for quite awhile as the melt begins....I am looking forward to trail running and getting on the bike....but until then I will keep up the skiing on the late season snow.... |
Tuesday Mar 6 |
| xc classic skiing 58:35 [3] | |
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| ...a redo of skiing French after work with Kari....good grooming.....sloooow tracks....very abrasive... |
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| C • When 3 |
Monday Mar 5 |
| xc skate skiing 1:33:58 [2] | |
| ahr:122 |
| ...recovery ski at Wirth....a little crunchy in places but it was a great time...skied the North golf course section and parts of the Wildflower...still trying to figure out the quickest hike to the trails from the apartment....fun to skate easy.... |
Sunday Mar 4 |
| xc classic skiing 2:39:15 [3] | |
| ahr:147 |
| City of Lakes ReLoppet ski tour...Wirth to Uptown...Kari and I decided to classic ski the 25K course with some modifications...used our waxless skis....Fantastic day and snow...we cut out some "boring" golf course sections and added in more K's in the very hilly 'wildflower and Bog section...(O map area)...the open track tour to Uptown was a great idea...with good conditions the scenery was amazing and we moved well (average HR was 147)...Kari skiing has improved all season and by the lakes on the way to Uptown I was at Marathon race pace with Kari hanging right in behind....
skiing needs more events like this...people out for fun rather than just racing which scares many participants off....there must have been close to 300 people for this event that was only announced 4 days earlier....Im looking forward to skating these sections this week on the new homr course... |
Saturday Mar 3 |
| Snowshoe 1:45:34 [1] | |
| ahr:111 |
| Kari and I snowshoed the Wirth Mt bike trails +....amazing winter wonderland...first workout on the new home course....tommorrow we are planning the Re Loppet tour.....Im thinking of skating the 32K...Kari will likely do the 10K..party afterwards in Uptown and Old Chicago.. |
Friday Mar 2 |
| Note | |
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| unpacking.....the apartment looks great with an amazing winter view of Wirth park right out our window... |
Thursday Mar 1 |
| Note | |
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| Moving Day....in the middle of the snow storm....actually everything went smooth...the movers were hard workers and worked fast..... |