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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