Sunday Apr 29 |
 | Mt Bike 31:14 [2] | |
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| easy bike with Kari setting up control locations for sprint AR... |
| Orienteering 1:00:27 [2] | |
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| Kari and I setting out controls for sprint AR at Wirth.... |
Saturday Apr 28 |
| Run 30:26 [2] | |
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| ...warm up for Get in Gear....easy running to get some extra miles in.... |
| Run race 56:16 [4] | |
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| Get in Gear Race with Kari.....we had planned to use it as a tempo run and perhaps run 8:30's after the first mile...after the first mile we both realized our legs were stale and we did not have it....so we paced along at 9's and it still felt harder than is should....looks like my sub 24 5k goal is sufficiently challenging....need 3 more speed sessions to set me up for my goal.... |
Friday Apr 27 |
| Swimming 35:44 [3] | |
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| 10x100's in 1:25 on 2:00....3x200 in 3:03 average on 4:00....speed has plateaued but need to keep up some workouts to solidify what I have gained....have 2 swim traithlons on the schedule...looking to add 3 more if possible.. |
| Mt Bike 54:48 [3] | |
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| 2 loop of Wirth plus with Kari....18:34 and 18:14 on laps......legs were tired.... |
Thursday Apr 26 |
| Mt Bike 54:53 [3] | |
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| two loops of Wirth solo....did the small S loop also...cleared the downhill rock garden on the short loop for the first time...18:29 and 17:45 on the N loop....still felt tired but cleaned all the obstacles (except the up hill rock garden....I have never done that)....times came down a bit...the record lap time is 17:14...looking to beat that and eventually go sub 17..... |
Wednesday Apr 25 |
| Note | |
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| Sundays Sprint AR will include trail running, road/path/single track biking, and Orienteering...Permits have been secured and it should be a fun course....I always wanted to design a fast Sprint AR similar to a Sprint Orienteering event and this comes close....a fast team/solo could do the course in 1:10....the suggested donation of $25 bucks goes to charity and I designed the course for Waima to help out....should be fun....we have about 15 people confirmed but I would love to get 30 or so.....come on out!... |
Tuesday Apr 24 |
| Mt Bike 1:13:07 [3] | |
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| ...pre running the bike sections of the Sprint Adventure race this Sunday with Waima...roads, bike paths. dirt.....should be a fun course.... |
| Orienteering 36:04 [3] | |
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| ...O course for the Sunday AR....Waima navigated, I designed a beginner friendly course that should allow better navigaters to still get an edge.... |
Monday Apr 23 |
| Note | |
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| and before I forget, thanks to all that helped with the AR Tune Up race...Im sure it was tough picking up all the controls in the rain.......the course was well done and a challenge...once again navigation played a big part...if you moved along at a modest pace and did well navigating you did very well....an amazing amount of first timers that learned this lesson well....(along with some more experienced racers : ) ) |
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| C • you're welcome1 2 |
| Triathlon Bike 47:10 [4] | |
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| ...first ride on my triathlon bike this year.....biked over to the Cedar Lake trails and did 30 minutes at a firm pace before biking back....my cycle computer was not working and my HR monitor battery is dead so I dont know where my speed is... |
| trail running 24:00 [3] | |
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| quick night Single track run on mt bike short loop with Kari..... |