Friday Aug 31 |
 | Run 50:18 [3] | |
| ahr:141 |
| 2 loops around Nokomis in the morning with Jerry and Anne....it was great out.... |
| Mt Bike 51:30 [3] | |
| ahr:129 |
| 2 loops of With... |
| weight machine 27:48 [3] | |
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| circuit weight training with Kari... |
Wednesday Aug 29 |
| weight machine 27:48 [1] | |
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| circuit training with Kari.... |
| Run 51:30 [3] | |
| ahr:132 |
| ...ran ski and single track trails through Wirth and over to and around Brownie including the unofficial single track mt bike trails on the North side of Brownie...ankle hurt from yesterdays sprint effort so I limped my way through... |
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| C • ankle board?? 2 |
Tuesday Aug 28 |
| Orienteering race 14:46 [4] *** | |
| ahr:161 |
| sprint-O #1 at Como....
ok...throw out the FIRST control and it was a good run...oh yeah, it doesnt work that way...I give it a C- |
| Orienteering 16:14 [5] | |
| ahr:171 |
| sprint-O #2 at Como....
ok...throw out the LAST control and it was a good run...oh yeah, it doesnt work that way...I give it a C-
nice high HR average though....didnt feel I was working that hard but I guess the first sprint got my HR warmed up..
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| C • you beat me ! 2 |
Monday Aug 27 |
| weight machine 33:55 [1] | |
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| circuit training with Kari........ |
Sunday Aug 26 |
| Hike 1:54:37 [1] | |
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| Hiked the newer Superior hiking trail in Duluth.....did Magney Snivley to the munger parking lot covering 2 peaks including Ely Peak.....did not know what to expect but this section was fantastic...great views and the trail was interesting through great woods......Kari and I hiked with her mom who scooted along very well....this was a great area to hike close to Duluth...cant wait to try out some other sections near by... |
Friday Aug 24 |
| Mt Bike 3:06:33 [3] | |
| ahr:130 |
| Ojibwe mt bike trail in Cable with Kari....all the single track that is technical in this area is very worth doing....this was my least favorite trail but still it was great...we got turned around due to some wierd signage and did some extra and ended up with a significant endurance workout....a great 3 days of mt biking that Kari and I got to do while I was teaching Como Oil mgt at the Lakewoods resort... |
Thursday Aug 23 |
| Mt Bike 1:34:31 [3] | |
| ahr:132 |
| Rock Lake mt bike trails in Cable with Kari.....favorite trails of the area...we did a mix of singletrack and skitrail sigle track with some fast down hills...misty rain the whole way but we got it in before it got to wet or tricky.... |
Wednesday Aug 22 |
| Run 57:53 [3] | |
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| Run with Jerry on East/West River road and bridges....very tough run...my legs were dead.......did about 6 miles... |
| Mt Bike 1:21:27 [3] | |
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| Fish Hatchery trail in Hayward with Kari....nice single track and fun to be on some new trails.. |
Tuesday Aug 21 |
| Orienteering 54:45 [3] | |
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| OTNT Wirth...1 hour Find-O with Kari....finding tapes using Wirth O map....easy run while staying on the map... |
Monday Aug 20 |
| Run 55:00 [3] | |
| ahr:137 weight:172.6lbs |
| ran paved trails with Kari....down and around Cedar lake...unlogged walk in of 27 minutes...HR was only 101 for the walk so I did not log it....legs felt dead and my ankle is tender causeing a hitch in my stride that tightens up the quads....
my ankle strain/sprain persists like it has all summer and its not getting better....I limp everywhere I go after sitting for more than 10 minutes...may just grin and bear it till ski season... |
Saturday Aug 18 |
| Orienteering 5:28:23 [3] | |
| ahr:135 |
| ...great course at the ROGAINE, lots of fun, but it wasnt a good result for us....
We navigated very well doing alot of compass/bearing work and moving at a decent pace but we ran into trouble and lost close to 1:20 trying to navigate to CP19?16? across the swampy stream. I got stuck in the swamp and increased Kari's apprehension....I did not blame her for not wanting to cross and we headed back out of the area and had to go all the way back to the last control to relocate after having spent a good amount of time getting there in the first place....complete reboot...so, we did not have any major problems locating the CP's but messed up just trying to get close to one and knowing where we were on the map as we backed out....ah well, once we got going again we navigated very well and somewhat saved the day but with better sequence choice, and without this big area we could have likely collected 3 more points...as it was we got 13...when 16 would have been a good day....and with a 2 pointer thrown in were capable of a score of 17.... |
Friday Aug 17 |
| Mt Bike 57:17 [2] | |
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| bike with Kari up to The French Meadow Bakery and back....wasnt my favorite place...good atmosphere but the food was to healthy...to much "rabbit " food... |
Thursday Aug 16 |
| Mt Bike 40:12 [3] | |
| ahr:128 weight:171lbs |
| 1 loop of wirth (20:00)and 2 loops of short loop.....big tree down over the trail...had to shoulder the bike and climb over it.....glad I wasnt there when it fell.....you would be a goner.... |
Tuesday Aug 14 |
| Mt Bike (road) 1:06:59 [3] | |
| ahr:128 |
| Kari and I did the Hopkins loop clockwise.....some sections of pushing very hard and some sections just tooling along... |
Monday Aug 13 |
| Mt Bike 53:03 [3] | |
| ahr:132 |
| 2 loops of Wirth....pushing here and there....missed the time of the first loop...17:45 on the 2nd loop...I thought I was going faster....the rain took care of the dust...temporarily.... |
Sunday Aug 12 |
| Hike 1:07:09 [2] | |
| ahr:114 |
| Kari and I hiked with trekking poles up Hyland ski hill 7 times....trying to get in a different type of workout that might also prepare us for hiking....nice view from the top...basically a hill repeat workout... |
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| C • preparation for hiking ? 4 |
Saturday Aug 11 |
| Run 1:30:00 [3] | |
| ahr:140 |
| ..Kari and I decided to work on our run endurance for Fall 1/2 marathons we are planning...and our hiking out east we are planning....my ankle hurt the entire time but we decided to lengthen out the run....threw in 2-2 minute walk breaks do extend or run time....took a dip in the South Cedar beach after our run... |
| Hike 42:11 [1] | |
| ahr:109 |
| fast walk after long run back to our apartment...figured it would help us build some endurance for our hikes/runs coming up.... |
Friday Aug 10 |
| Mt Bike 1:06:10 [4] | |
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| Kari and I did the Hopkins loop on mt bikes in about 47 minutes...pushed hard at times doing a team time trial...I do the same loop on my tri bike in 38 minutes....quite a difference..stopped at the Cedar East beach for a dip towards the end of the ride... |
Thursday Aug 9 |
| Note | |
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| ...looking at triathlon results from the past and comparing my current performance points out some interesting effects of the aging process....rough estimates show that I have slowed 8% on the swim and somewhere around 12-15% on the run from my peak (age 30-42) which is very sobering. Granted I will have to throw in some more speedwork in the future if I want to perform better on the run (and I might because I typically enjoy speedwork) but it still is sobering. Staying uninjured or accomodating small problems is also a concern in training. Suprisingly my bike split on the Brewhouse course was FASTER than my split in 2002 and 2005. My speed loss on the bike has been minimal (despite some very unstructured training but I am likely biking more frequently since the majority is on the mt bike).
not suprisingly, the most difficult sport to maintin speed seems to be on the run where its high impact component makes it difficult to train hard, recover adequately and prevent injury as age progresses. |
| Note | |
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| ...unlogged late night walk with Kari around lake Harriet after the bandshell concert with Mo$....suprised to see many people out at 11pm but it was really nice out.... |
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| C • Benefits 2 |
Wednesday Aug 8 |
| Run 52:21 [3] | |
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| morning run with Jerry along Summit....very nice morning and I felt good as we hashed out the local triathlon scene... |
| Mt Bike (road) 42:15 [2] | |
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| ...on the mt bike with Kari...around Kenwood, L of I, and Cedar... |
Monday Aug 6 |
| Mt Bike 55:48 [2] | |
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| 2 loops of Wirth on the mt bike....loops of 20:32 and19:16....still recovering a bit.... |
Sunday Aug 5 |
| Swimming race 12:17 [4] | |
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| Brewhouse Triathlon.....figured I have a shot at top 3 in AG....take the swim out firm...a little bumping from the side and someone is tapping my feet with a swim draft....irritating but I cant blame them...its a good way to save some time....I give them one big kick just to let them know its irritating and they come around....the swim felt a little forced but I think I get out 3 or 4th in my wave of 30 and over men...(with all elites in the first wave) |
| transitions race 1:38 [4] | |
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| lost 5 seconds getting out of wetsuit as I got hung up on an ankle...nothing to bad though and I managed a flying cyclocorss mount on the bike.... |
| Triathlon Bike race 29:51 [4] | |
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| ....decent bike but nothing to write home about...I am not quite in the groove but still I am doing ok.....rough pavement on this course slows the times...I average 20.8 mph....and only get passed by 2 bikes...I figure I am in pretty good shape in my age group going out on the run... |
| transitions race 1:49 [4] | |
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| quick shoe cahnge but lots of T2 running.....and running is my weakness.... |
| Run race 21:10 [4] | |
| ahr:161 |
| a "get it done" run...suppose to be 2.5 miles but it definately longish....I felt like I was running about 7:50's....
Im glad to finish my last swim tri of the year and I still figure I may have finished fairly well...161 Heart Rate average and I am a bit suprised its that low...its not unusual for it to run closer to 168 for a sprint tri...aging process?...I managed a 2nd of 14 in my Age Group and 26th out of 356 capping off a good triathlon season....I placed in 3 of 4 races and got decent results despite not really having a structured approach....it was a minimum input with maximum output kind of year....looking forward to the Rogaine with Kari now and some peakbagging out east on our honeymoon in early September... |
| Swimming 5:00 [3] | |
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| swim warmup before triathlon.... |
Thursday Aug 2 |
| Mt Bike (road) 1:01:55 [2] | |
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| road our Mt bikes to the 35 W bridge collapse to see what it looks like...stopped near the Guthrie...you could not see alot...about 1/4 of it....lots of people biking and walking around on a very nice evening...stopped to eat at Cuppa Javva on the way back...I really like that place... |