Monday Mar 31 |
 | Hike 32:51 [1] | |
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| 3 sets, heavy weights, 15 reps |
Sunday Mar 30 |
| Hike 2:17:24 [2] | |
| ahr:115 |
| Hike with 18lb pack...8lb for Kari....went up and over every hill we could find on the back nine at Wirth doing different loops....also went up and down the steep ridge overlooking Twim Lake trying to get some vertical in....brief sections of down hill running....the back nine is good for Higlhand training...not as aerobic as I would like (still avg 115 HR avg) but helps with the muscular endurance for Scotland....... |
| Note | |
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| Kari and I took her mom to Global Market on Sunday Morning.........unlogged 15 minutes of dancing when I decided to jump in on some group salsa dancing...yes, my HR was up a bit, Dancing with the Stars here I come.... : ) ...or not.... |
Saturday Mar 29 |
| Orienteering 27:42 [3] | |
| ahr:151 |
| ran the orange course at Hyland skills clinic...missed a bit on two but it was a good warm up.. |
| Orienteering 22:10 [3] | |
| ahr:128 |
| Contours only course....went around with Darrell of "the boys"....we did pretty good together...a few bobbles but we corrected quick and did pretty good without looking a the compass... |
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| C • Trying to build a team 2 |
| Orienteering race 21:22 [4] 2.74 km (7:48 / km) | |
| ahr:164 max:186 |
| Probably my best ever Orienteering race to this point....no navigation bobbles....one less than efficient route choice but otherwise it went well....hit 186 on my HR some where on the course...must have been when I was going up the hill to control 8... |
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| C • Sprint 1 |
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| C • Sprint 8 |
| Orienteering 27:57 [3] | |
| ahr:123 |
| Control Retreival at Hyland.... |
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Sprint - Splits |
Friday Mar 28 |
| Mt Bike 1:09:36 [3] | |
| ahr:139 |
| Road the mt bike on the bike trails....Hopkins loop in 48:23....
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Thursday Mar 27 |
| weight machine 27:01 [1] | |
| ahr:97 |
| 2 sets/medium weights/20 reps...HR pretty low... |
| Run 18:07 [1] | |
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| warmup,recovery on intervals.... |
| Run 12:00 [4] | |
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| interval part of run treadmill workout...8x1:30 @ 7:30/mile pace....felt ok....trying to carefully ramp up speed......
The Sprint O on Sauturday should add to my speed base also.... |
Wednesday Mar 26 |
| Run 1:00:22 [4] | |
| ahr:150 |
| Kari and I ran around Cedar to LOI and the Greenway....low level tempo run... |
| Hike 33:43 [3] | |
| ahr:108 |
| ...quick walk back to apartment after run for cool down..... |
Monday Mar 24 |
| xc classic skiing 49:52 [3] | |
| ahr:124 |
| ...well, we are still skiing....I like skiing Pike Island once a year after the racing is over because the scenery is great and its a fun place to ski....so I picked up Kari at work and we headed to Ft Snelling Park for a little post Easter ski....it was sticky but there was just enough glide to put a smile on our faces...we have had a great skiing year... |
Sunday Mar 23 |
| Run 1:52:18 [3] | |
| ahr:141 |
| ,,,Kari and I decided to do a long run and headed out to Baker Park to do loops of the bike trail figuring that they plowed it....wrong...so we looped the park on the streets and go some decent sized hills....I did not have a good run...never got into it and was watch watching the entire way...it seems like despite the long runs its not feeling any easier......bummer....but got it done anyway...... |
Saturday Mar 22 |
| Run 18:00 [4] | |
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| interval part of run.. |
| Run 27:15 [3] | |
| ahr:138 max:161 |
| interval workout on the treadmill....6 x 3:00 at 7:53 pace with 1:30 walk @ 15:00/mile for recovery and the last :30 seconds of recovery done at a slow jog, therefore totaling 2:00 for recovery....HR was up at 160 on the last two intervals with cardiac drift....felt a bit tougher than I would like but if I keep up these workouts I figure my 5K speed will come back around.... |
Friday Mar 21 |
| weight machine 34:15 [2] | |
| ahr:110 |
| 3 sets, heavy weights, 15 reps.. |
Wednesday Mar 19 |
| Mt Bike 59:48 [3] | |
| ahr:128 |
| First bike of the year....Kari and I took advantage of the warm weather and we took a spin around the bike paths...averaged 13.7 mph which wasnt bad for a first ride of the year..... |
Tuesday Mar 18 |
| Run 31:00 [3] | |
| ahr:137 |
| treadmill interval workout....6 x 1:45 @ 7:41 pace....15:00/mile walk for 2:15 for recovery inbetween intervals....except last interval where I did only a 1:15 rest....felt pretty good...trying to carefully introduce some speed and avoid an injury.... |
Monday Mar 17 |
| Run 1:18:38 [3] | |
| ahr:145 |
| Kari and I ran around medicine lake in the wet snow....not sure of the distance....8.2 miles???? |
Sunday Mar 16 |
| weight machine 32:45 [2] | |
| ahr:115 |
| 3 sets, heavy weights, 15 reps.. |
Saturday Mar 15 |
| xc skate skiing 1:18:11 [3] | |
| ahr:137 |
| decided I had not done my last skiing of the season....crust skiing anyone? honestly, I had heard about it before but had never really done it ...crust skiing happens in the spring when the freeze thaw cycles creates a hard crust surface that allows very fast skate skiing on top of a FAST slushy snow pack that gives just a bit and allows you to get an edge....you can go anywere with ease.....and that is what I did at Wirth in the Garden area and the front nine as I skied by own private course my linking the melting patches of snow.....even areas with grass and small patches peaking through are easily skied as the ski manages to ride on top of the slush remnants and not come in contact with the ground.....skied over one foot grass patches easily.... ocassionaly I walked over the grass and asphalt where the snow ran out but there was enough out there to create a speedway that kept me smiling....what a great time....maybe we will still have a few days of this kind of skiing.... |
Friday Mar 14 |
| Run 1:42:22 [3] | |
| ahr:137 |
| Ran the trails in the mississippi river gorge with a 10lb pack....actually it was a run with some uphill hiking and all four scrambling on slushy snowy trails mixed in....nice little adventure workout.... |
Monday Mar 10 |
| weight machine 24:53 [1] | |
| ahr:109 |
| 2 sets, medium weights, 15-20 reps |
| xc classic skiing 1:02:55 [3] | |
| ahr:139 |
| Kari and I had a twilight ski at Wirth....raced around the course in what might be the last ski of the year.....the downtown skyline looked cool in the setting sun.... |
Sunday Mar 9 |
| Run 1:21:13 [3] 8.6 mi (9:26 / mi) | |
| ahr:148 |
| River Road with Kari....Franklin/Ford loop....we need to start ramping up our long runs a bit to prepare for Scotland....good run....both of us did well and went a bit faster than we thought we would for an early season run.... |
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| C • hills, hills and more hills 4 |
| Hike 8:31 [1] | |
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| cool down hike along the ridge... |
Saturday Mar 8 |
| Run 40:00 [3] 4.0 mi (10:00 / mi) | |
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| treadmill, flat, 10min miles exactly.....getting a HR average to check fitness...137 average.... |
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| C • 5K PR 2 |
Friday Mar 7 |
| Note | |
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| we are officially in for the Lowe Alpine Mountain Marathon in the Scottish Highlands...the secret location is listed as 3 hours North of Glasgow and 2 hours from Inverness...after some fooling around with Mapquest I figure that would put us near Arisaig, Scotland....about 30 miles west of Fort Williams and Ben Nevis....that is my best guess but it makes sense...looks like a great area to explore the Scottish Highlands for this two day, 35K total, Mountain Orienteering event...
Just looked up my Moms maiden name, Darragh, on the internet only to find out that it is likely a gaelic sur name and that my ancestors could be from Scotland (always thought it was Irish)...I might be going back to my roots... : ) |
| xc classic skiing 31:53 [1] | |
| ahr:109 |
| 3 sets, heavy weights, 10-15 reps |
Thursday Mar 6 |
| xc classic skiing 43:54 [3] | |
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| skied at Carver park with my friend Jerry....great conditions...a groomed skied in track on one loop and fantastic groomed track on other loops....the recently groomed tracks were amazing....firm and fast!...we went an extra short loop because it was so much fun....sking in March has been very good... |
| xc classic skiing 30:00 [4] | |
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| HR was up for at least half of this Carver ski session...about 15% below race pace as we scooted around the course at a good pace... |
Wednesday Mar 5 |
| Note | |
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| pix from yurt trip:
http://share.shutterfly.com/action/welcome?sid=0Aa... |
Tuesday Mar 4 |
| xc skate skiing 53:56 [3] | |
| ahr:147 |
| skied a partial back nine...front nine and the connector to Wirth Lake and back.....portions of the course had soft snow that was not groomed but it was fast and it was fun just kinda floating over it while maintaining some speed.....nice... |
Monday Mar 3 |
| Run 45:00 [3] | |
| ahr:137 |
| Treadmill run....ran 3x6:00 @ 8:41/mile pace....HR floating around 154 on the intervals....10:00/mile on recovery... |
Sunday Mar 2 |
| Snowshoe 1:19:54 [1] | |
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| Snowshoe trails up on the Gunflint... |
Saturday Mar 1 |
| xc classic skiing 3:36:20 [2] | |
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| skied from the Tall Pines Yurt to Bearskin and back on various trails...perfect weather as we ski toured...nice to be able to go at a pace where we look around and enjoy the trail.... |