Sunday Aug 31 |
 | Mt Bike 1:22:38 [3] | |
| ahr:145 |
| 2 loops of the intermediate at Leb Hills....the new section has great banked turns.....
my day was almost lost when I arrived with a flat time and no tube and no pump....I was putting on shoes to go run (so I could get something in) when I ran into Doug Sheely and wife....they offered up all I needed and saved my day..... |
Saturday Aug 30 |
| Run 1:46:15 [3] | |
| ahr:129 |
| long run to get a little distance....slow in the heat and I did not push... |
| Orienteering 35:47 [1] | |
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| checking another local area.. |
Friday Aug 29 |
| Run 28:08 [3] | |
| weight:172.8lbs |
| one loop of Harriet with friend Lisa... |
| Orienteering 1:49:13 [2] | |
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| Checking out an awesome secret area that I might use in future event.....no trails, good features, close by and I doubt very few if any have been there..... |
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| C • swampateering ? 2 |
| Orienteering 35:00 [1] | |
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| more area checking.... |
Thursday Aug 28 |
| Run 33:08 [3] | |
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| ran to brownie and around and back with Kari..... |
Wednesday Aug 27 |
| Triathlon Bike 1:00:17 [3] | |
| ahr:125 weight:172.8lbs |
| did the Hopkins loop in 41:32 with Kari....that includes lots of stops for traffic, crossings and wardrobe swapping....we were doing a team time trial format of switching the lead and drafting...teaching Kari how to suck a wheel....fun way to get in a workout.... |
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| C • clothes swapping ? 2 |
Tuesday Aug 26 |
| Mt Bike 51:45 [3] | |
| weight:174.8lbs |
| 2 loops of Wirth in 19:17, 18:18....a little bit dusty and loose that made for more careful movement throught the corners.......... |
| Orienteering 1:09:31 [4] | |
| ahr:150 |
| I only got 1 hooker point but a good workout at the "Search for the one eyed hooker" at Wirth....effort was a 150 average...probably good to get back on an O map even if it was on the home course....thanks to MoBiz for setting it up and executing the event.... |
Sunday Aug 24 |
| Mt Bike (road) 55:21 [1] | |
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| Recovery ride with Kari up to Isle Bun and Coffee for Cinnamin rolls and coffee.....
thats when Mike and Julia rolled up on their bikes also and we all hung out on the sidewalk and had coffee and rolls...
nice..... |
Saturday Aug 23 |
| Swimming 15:57 [4] | |
| ahr:154 |
| Kingswood Off Road Triathlon...what a great little event...they only had 37 participants show (they got a late start this year but wanted to get one event under their belt)....I wanted to just do my best and beat the other old looking guys on the rack next to me that looked over 50....
after a quick swim warm up we all lined up for the half mile swim at the small beach...there may have been only 37 but there was definately some fast people there...I roughly estimate that I was 8th/10th? around the first bouy when I found the feet of a women who was swimming dead on my pace....I tucked in and rode her bubbles all the way to the finish...beautiful clear lake....I did not have anything to compare against but it felt like a good swim....now had Ian showed for this swim off I would be able to tell you how I did... |
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| C • good job 2 |
| transitions 2:19 [4] | |
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| steep trail run up a hill to the open grass transition area....I had stuffed my tevas down at the lake to throw on quickly for the trail run up and that woarked well....wet suit srtipped off easy and I but my bike shoes on.....no socks....no problem... |
| Mt Bike race 1:10:11 [4] | |
| ahr:167 |
| ...2 loops of a course that was 35% single track with some very twisty moments....40% very hilly grass prarie trail that chattered your teeth at times...and 15% dirt road and 10% double track....I knew it ws going to be slow going at it was....there were 3 "spin like crazy or fall over" hills....4 sections on each loop where I had to get off and push due to steepness and 2 steep "switchdown" sections where you had to be on your breaks to keep on the trail....2 loops of this and it was very tough...I estimate I was about 8th or so off the swim and lost about 6 places on the bike....I followed my "swim buddy" around the course as our fitness and mt bike skill matched pretty well....first loop in 35:11 and 2nd loop in 35:00....fell twice but did not lose much time....was supposed to be around 10 miles but who knows.... |
| transitions race 35 [4] | |
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| quick change of shoes and threw on my Solomans....no socks... |
| trail running race 33:38 [4] | |
| ahr:162 |
| the run was supposed to be 4 miles but I believe it was substantially short....40%" singletrack sidecut on steep incline, 30% two track and 30% gravel road.....had a few hop over the log sections also....my legs were feeling rough from the bike section but I got warmed up and just tried to keep a decent pace....had a few steep singletrack sections where a fast hike was employed...
I figured the run would take me 40 minutes or so if the distance was accurate but was glad to see the finish line come up quickly.....
I finished in 2:02:42....managd to beat the two older looking guys and got 1st in my age group (but I am not sure how many 50-59 there actually was... so I am not really holding this up as a major accomplishment...)
a great event with great staging, course marking and course.....I assume it will grow bigger in the future.....
Ian, you missed a good one and all your concerns of a crowd were unrealized.... |
Thursday Aug 21 |
| Mt Bike 50:32 [4] | |
| ahr:150 |
| went out to bike the mt bike course for the Kingswood off road tri...its gonna be painful...I tried to go easy to just check out the course but that wasnt possible...
....very slow course on singletrack and hilly grass trails...I am going to have to be off my bike and push on a few hills and technical sections that you could easily wipe out on.....lots of tight switchback down hills that kill you speed as you try and keep it on the trail....
definitely not my kind course...plays to my weaknesses.....2 loops.....
despite all of this its gonna to be a fun challenge....I think its going to be a small field of 50 or so.......should be interesting to see what types come out to do it.....1/2 swim, 10 mile mt bike, 4 mile trail run..... |
Wednesday Aug 20 |
| trail running race 37:40 [4] 4.31 mi (8:44 / mi) vdot: 35.4 | |
| ahr:164 max:182 |
| ....it got late and Kari and I had to pick between the MNOC sprint and the Tartan Terrible......decided to do the 4.3 mile Tartan Terrible to get in a good workout...fun to mix it up......2 loops of a cross country course with lots of double track trail.....very fun run and I felt pretty good after a half mile....finished 36th of 73 and 4th in Age Group....Kari came in a minute later and was 3rd in her Age Group of 14.... |
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| C • Well done... 1 |
Monday Aug 18 |
| Swimming 30:21 [4] | |
| weight:173lbs |
| 8 x 100 in 1:26-1:27 with :45 rest...
7 x 50 in :40 with :50 rest...
hoping to swim 13:15 in my triathlon half mile swim on Saturday.. |
| Note | |
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| signed up and will be doing a off road triathlon this saturday at Little long lake west of the cities....1/2 mile swim, 10 mile mt bike, 4 mile trail run....
Ian, we could have a shoot out.. ....I figure he would have the edge on a mt bike and trail run as opposed to a road bike and road run..... |
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| C • triathlon 2 |
Sunday Aug 17 |
| Note | |
| weight:171.2lbs |
| unlogged 2.5 hour walk all over Minneapolis....good for recovery...from Loring up and down Nicollet...to Washington some Skyway....and back and around Loring....probably covered about 6 miles...poked around places and building we had not been in before.... |
Saturday Aug 16 |
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| Event: MNOC - 6 Hour Rogaine
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| Orienteering 5:03:40 [4] | |
| ahr:148 |
| Very tough day at the Rogaine from a physical and navigation point of view....had a tough time right from the get go...eventually I bonked hard and became dehydrated going to the top of a huge hill for a control (#?)...I was dizzy and nauseous....tried to bushwhack to the next one and we missed and it did me in...after only 8 controls, Kari looked at me doubled over in the trail and said "we are done" ...I was having a very tough time and feeling sick....I think it was 4:20 on the clock when we walked back to the start turned in our card and decided that I needed to get to a cool place and get some fluids in....
we decided to head home although we had planned to camp....that was a good decision....it took me hours before I could eat anything or feel decent....
all in all a bad race.....Kari performed well but I was not up to the task on this day..... |
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| C • Bummer 4 |
Thursday Aug 14 |
| Mt Bike 53:39 [3] | |
| weight:174.4lbs |
| 2 loops of Wirth....18:22 and17:27.....no bifffs...... |
Wednesday Aug 13 |
| Triathlon Bike 1:03:54 [3] | |
| ahr:128 |
| buzzed around on the tri bike with Kari on her road bike....bryn mawr meadows to Cedar Lake/Greenway out and back to the bridge...back via Wirth Bridge....fun to cruise along....Kari commented she really loves her new bike....she is getting comfortable every time she goes out.... |
Tuesday Aug 12 |
| Run 58:09 [3] | |
| ahr:123 |
| run to Brywn Mawr Meadows and back...legs stale so I went easy... |
Monday Aug 11 |
| Mt Bike 46:28 [3] | |
| ahr:128 weight:172.8lbs |
| 1 loop of Wirth in 19:12 and then did pieces of the unofficial single track in the area...mostly some of the Triloppet course.. |
Sunday Aug 10 |
| Orienteering 57:49 [2] | |
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| Kari and I setting for the Sons of Norway Orienteering event... |
| Orienteering 35:51 [2] | |
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| running around and helping teams out on the course... |
| Orienteering 51:21 [2] | |
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| Retrieving controls at O event.....Kari did most of the navigation and did well...
everything went well...had about 26 people...all in groups of families...given the map I had to work with and the participants the event went well...2 hour score O and the majority of teams got all 9 controls...the kids (mostly girls) seemed to enjoy it and most had success which is what I was aiming for... |
Saturday Aug 9 |
| Note | |
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| drive up to Superior at Kari's Dad... |
Friday Aug 8 |
| Note | |
| weight:173.2lbs |
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| Swimming 31:26 [3] | |
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| open water swim in cedar lake....avoiding the lifeguards : ) |
| trail running 32:56 [4] | |
| ahr:153 |
| hard trail run with Kari on a buffet of single track in Wirth....pushed hard.... |
Thursday Aug 7 |
| Mt Bike 35:00 [4] | |
| ahr:145 |
| 2 loops of Wirth...18:07 and a season best 16:53....pushed to get some speed work in...no biffs but one slide out bobble on the faster loop...its just a bit loose right now and I slid out to a dead stop once....we will count this part of the ride as a well desrved 4... |
| Mt Bike 28:15 [2] | |
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| the milder part of the ride....road the rough pavement and single track of some of the triloppet course.... |
| Note | |
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| unlogged hour walk with Kari up to Bryn Mawr... |
Wednesday Aug 6 |
| Note | |
| weight:172.8lbs |
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| Swimming 31:30 [3] | |
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| 5x200 in 3:08 rest 1:00, 4x100 in 1:29 rest 1:00.... |
| Orienteering 1:09:31 [4] | |
| ahr:150 weight:172.4lbs |
| Search for the one eyed hooker....I only got 1 hooker point but a great tempo level workout....probably good for me to be on an O map even if it was on the home course...thanks go to MoBiz for the set up and execution.... |
Tuesday Aug 5 |
| trail running 59:26 [4] | |
| weight:174lbs |
| I will call this trail running although we did a group "stay on the map" exercise with OTNT...legs were stale and I was slow, hanging off the back most of the workout....also included the post score-O memory run back to the cars...hung out with the gang at Mikes afterwards... |
| Orienteering 5:00 [4] *** | |
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| "tape pull" Score-O, Kari and I avoided getting skunked when she spotted a ribbon towards the end.....Pfc cleaned the course in front of us and it was "slim pickens".... |
Monday Aug 4 |
| Mt Bike 52:43 [3] | |
| ahr:128 weight:175.2lbs |
| 2 loops of Wirth...18:36 and 17:36...biffed in a rut on the small loop on the way back....oh, and stung by a bee? early on my sides...a day later the areas is red and itchy...bees-2 MNOC members-0... |
Sunday Aug 3 |
| Swimming 5:20 [3] | |
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| Swim warm up for the Brewhouse sprint Triathlon...Ive learned that despite the rush, a good swim warmup helps me swim faster in the race....
I was going into this race hoping to beat last years run and bike times (I never include swim times since bouy placement varies so much from year to year) and place in my Age group.. |
| Swimming 10:26 [4] | |
| ahr:146 |
| start in the second heat and I get a clean start...draft soe bubbles for just a bit and I am appx. 4th in the heat (non elite men 30+) at the first turn bouy and get a clean line...on the last leg I pick up a draft from a slighly faster swimming who slid by me and I ride that for about a third of the race distance....I take a spit when I stand and I am 2 minutes faster than last year but I doubt the distance was the same for the stated .33 mile swim....feels like a good start.... |
| transitions 1:27 [4] | |
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| smooth transition...very long transition area...wetsuit came off quickly since I trimmed it up a bit in the ankles...I was actually..good cyclocross mount... :11 faster than last year... |
| Triathlon Bike 28:55 [4] | |
| ahr:169 |
| ..I tried to keep the pressure on the whole time and was able to dog fight with two oher guys which kept me motivated....the roads on this course have always been rough and the nose on my seat shifted like it did at the last triathlon despite me tightening the set screw..(gotta take it in to have it looked at)...that did not effect my performance and I felt it was going well...as I head down the back stretch I can see that I am well ahead of last years split of the same course.... went right at a minute faster than last year...figured things were going well and no one passed me...had the 19th best split of 386.... |
| transitions 1:48 [4] | |
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| no bobbles.....very long run in transition...:01 faster than last year.... |
| Run race 19:59 [4] | |
| ahr:175 |
| Figured I was having a good race and now just needed to have a solid run split on the 2.5 mile run to reach my goals...
slight uphill to the turnaround I am passed by a "grey hair" and try to stay but thought better of it after :10 at redline....turns out that was first in my Age group but I could not match his pace....I concentrated on pushing hard and not letting up the last slight downhill mile and crossed the line knowing I had a good race....my run spilt was 1:11 faster than last year but I just cant believe it was the same distance on the out and back...did they change the turnaround location?...seems most people ran faster...
final time was 1:02:33 over 4 minutes faster than last years 1:06:43...I gotta believe the swim and run were slightly shorter this year as most people went faster....but it was a slightly better performance than last year which was my ultimate goal....
HR avg 167 for the entire event....nice!....shows I really pushed...161 avg last year....154 AHR on the swim, 169 AHR on the bike, 175 AHR on the run....my HR at the finish was 181....dry heaved in the finish chute..
ended up 2nd of 13 in Age Group...29th of 386 finishers in the "minor league" sprint....
nice way to end my swim road triathlon season... |
Saturday Aug 2 |
| Orienteering 1:45:00 [1] | |
| weight:174.6lbs |
| ..setting course at Harley Nature Center in Duluth for next weeks Sons of Norway O thing......I had to totally rework the course I set up due to unmarked trails and inaccurate trail locations on their trail/topo map I was using...makes you thankful when you have an accurate O map to use....
I was out there on the trails for 3:40:25 but decided not to count more than 1:45:00 because of the mild effort....my legs were very tired when I was done making me fear I had burnt out my legs for tomorrow's Triathlon.... |
Friday Aug 1 |
| Swimming 30:10 [3] | |
| weight:172.4lbs |
| mild workout with mid speed intervals with longish rest interval...keeping speed for Sundays race....
5x... 50- rest :20, 100- rest 1:30...times for 50 in :41, 100's in 1:30 repeat
6x40 in :41 rest :40 |
| Orienteering 20:06 [1] | |
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| picking up 3 controls from the swamp O... |