Friday Oct 31 |
 | weight machine 22:15 [1] | |
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| did workout with stretch bands I got at Target...mainly upperbody...prepping arms and shoulders for skiing... |
Thursday Oct 30 |
| Orienteering 58:41 [3] | |
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| made up my own course and ran the U of M St Paul campus....great place to run fast and make quick decisions...23 controls locations....
The campus map is really good to run on with a few modifications for "run under skyways"....
fun way to make training interesting.....and I have a leg up for the Politic-O |
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| C • DQ! 2 |
| Run 9:15 [3] | |
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| short run after O course training... |
Wednesday Oct 29 |
| Pole Hiking 44:35 [2] | |
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| ski imitation with some sporadic hill bounding with headlamps on the trails at Wirth.... |
Monday Oct 27 |
| trail running 1:07:39 [3] | |
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| trail run at Sunfish...running on the O map...checking trails for possible Winter Adventure race and/or Ski-O.... |
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| C • That is a nice park! 1 |
Saturday Oct 25 |
| Orienteering 2:19:31 [4] | |
| weight:174.8lbs |
| North Face Endurance Challenge trail half marathon in South Kettle Moraine near Milwaulkee.....had fun just doing the distance as best I could...the trail was advertised as all single track but it was entirely on ski trails....nice to run somewhere new but would recommend the Superior Hiking Trail runs for real adventure.... great swag, North Face tech shirt, ski hat and tech socks.....Kari managed to put me 6 minutes in her rear view mirror and DW did it in 2:09...and RL did it in 2:34....it was fun to get out and due a new race in a new area...my legs were trash after the event....either I was older, undertrained or both.... |
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| C • Well done 1 |
Wednesday Oct 22 |
| Stairs 40:56 [2] | |
| ahr:125 |
| up and down the stairwell on a rainy day.... |
Tuesday Oct 21 |
| Orienteering 24:22 [2] | |
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| placing and retrieving controls for Wirth night o... |
| Orienteering 1:04:31 [3] | |
| ahr:135 |
| Wirth Night O...Kari and I got 14 controls...actually did pretty good except I could not see the tapes even when standing right by them....figured out my head lamp is not very good....
...put in new batteries but the light was noticeably dimmer than others...but I hate to go buy another one for 1 or 2 events a year...
I prefer day events but Kari loves the night O....
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Monday Oct 20 |
| Mt Bike 1:11:21 [3] | |
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| 2 loops of Wirth in 19:27 and 18:53....did some other single track on the east side of Wirth near the gardens.... |
Saturday Oct 18 |
| trail running 1:57:00 [3] | |
| ahr:142 |
| Kari and I ran a large variety of single track and ski trails through Basset, Butler, Cedar Lake, the Bod and West Wirth.....90% on trails.....this kept my HR up a bit more and tested my legs...my legs were stale and the last 45 minutes was sub par...2 beers the night before may have contributed.....Last long run before our trail half marathon, the North Face Challenge next weekend near Madiosn in the South Kettle Moraine......I figure it will take me up to 3 hours...so I am a little shy on my long run times but we should be ok... |
Friday Oct 17 |
| Orienteering 20:00 [1] | |
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| actually took 1:25 to set out epunch controls for the Adventure run but counted just 20:00 of that....I figured that was the time I was actually climbing some uphill.... |
Thursday Oct 16 |
| trail running 58:41 [3] | |
| ahr:135 |
| more single track at Wirth.... |
Tuesday Oct 14 |
| trail running 58:41 [3] | |
| ahr:139 |
| more single track in Basset creek and through the bog.....the bog has fantastic color... |
Monday Oct 13 |
| Stairs 50:28 [2] | |
| ahr:124 |
| 33 times up and down the 4 floors in the apartment working up a sweat....I HR was only 124 avg but it felt much harder.....probably more like 33 mild intervals with rest...... |
Saturday Oct 11 |
| trail running 48:49 [3] | |
| ahr:134 |
| Kari and I ran a road less traveled trail run where we try to run on singletrack in Wirth that we had never been on or had run seldom...Wirth is just full of small unofficial single track pieces that dont show on even the O map....
then off to Superior for the weekend... |
Friday Oct 10 |
| Mt Bike (road) 1:32:18 [2] | |
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| Kari and I did a night ride (first ever) from our apt to down and around the lakes to Harriet and back.... |
Thursday Oct 9 |
| Orienteering 1:05:03 [2] | |
| ahr:122 |
| Taping Adventure Run #2 course....decided to modify just a bit.... |
| Orienteering 25:21 [2] | |
| ahr:121 |
| Retaping some course modifications..... |
| Roller Skiing 39:13 [3] | |
| ahr:134 |
| West on Cedar lake trail from Cedar Lake.....tried to push slightly...... |
Wednesday Oct 8 |
| Mt Bike (road) 54:14 [3] | |
| ahr:134 |
| took the mt bike out for a spin..first bike in awhile.....stayed on the bike paths....down and around lake Calhoun and back to apartment..... |
Monday Oct 6 |
| trail running 52:52 [3] | |
| ahr:133 |
| single track in the bog and other parts...the colors in the woods are ramping up.... |
Saturday Oct 4 |
| trail running 1:26:27 [3] | |
| ahr:141 |
| ran the mtb trails at Wirth and aother single track....our north loop time was 33:40.....ramped up my running once again....feeling a bit more normal every day... |
Friday Oct 3 |
| Note | |
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| I hiked for two hours and set the Adventure run course....but it wasn't enough of a workout to log............ |
Thursday Oct 2 |
| trail running 48:49 [3] | |
| ahr:134 |
| single track trails throught the Bog and Butler...... |
| Pole Hiking 25:37 [2] | |
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| ....pole hiking....through Wirth trails..... |
Wednesday Oct 1 |
| Roller Skiing 52:00 [3] | |
| ahr:136 |
| rollers skied on bike trails around/near Cedar Lake....moved up the effort a bit.... |
| Hike 25:37 [1] | |
| ahr:106 |
| unplanned...had to hike back to the apartment after my car would not start on the west side of Cedar Lake....
had to come back with Kari's car and transfer all the MNOC equipment to her car and figure out how to get my car towed tomorrow...not good timing....I need my car to get things set up and done for the Adventure Run Friday....need to get it taken care of on Thursday....just one of those upplanned problems of life...... |