Training Archive: O Steve!In the 7 days ending 2007-05-27:
| [csv] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||
|
|
|
|
|
|
| ||||||||
| M | T | W | H | F | S | S | ||||||||
Sunday May 27 | ||
| Mt Bike 1:38:23 [3] | |
| Kari and I did the loop at Murphy Hanrahan on the new mt bike single track trails.....I fell early on and hit my head on a log after catching my handle bars on a small tree...I thought I was going to be seriously injured but popped up quickly and realized I would be fine...that rattled my confidence and I fell at a few other spots....we went slow taking in the new trail and trying to save our legs for the 5K tomorrow....
the total loop is an amazing 10.2 miles...and very scenic...it feels alot like Leb Hills to me with some very difficult (for me anyway) but infrequent obstacles...lots of biking on a sidecut trail into the hill and sprinkles of "spin fast" or topple over uphills that are not to long...in and around reentrants....we tried to go very slow to learn the trail and not go to hard and still averaged 130 on the heart rate...Kari loved the trail and managed it better than I did after my spill...this is a great addtion to single track around the city...a place to get a long bike in and be throughly entertained...........our loop took 1:38 but imagine a normal loop speed would be around a 1:10 or so without doing more than one lap...the trail will be faster and smoother once more riders wear in the single track...people travel to destinations to do trail like this....and now we have great mt biking near us in the cities and more to come........ | ||
Saturday May 26 | ||
| Mt Bike 38:00 [2] | |
| ...slow lap at Wirth with Kari, 27:30....but I had an excuse....as Kair rode ahead I stopped along the trail FAKING that my bike had mechanical trouble.....I called Kari back to take a look at my bike and told her that this small plain silver ring, that I held up to her, had fallen off my bike and I did not know where it went...I also lied and said my back wheel was locked up....Kari, sounding irritated said "well, where did it come from?".....I told her I did not know.....she started looking at her bike looking for a similar ring on her back derailler...I said "look up, look up for a second.." as she looked up still a bit irritated I told her "I think I know where it goes..." I then dropped to one knee in the middle of the trail and noticed her expression change from irritation to suprise..........
....you can probalbly guess the next question I asked... and she said "yes"...... total loop was about 27:30 which includes 7 minutes for a marriage proposal........ later in the day we spent 1 unlogged hour shopping for the "real" ring at the Shane Company. | ||
| C • Congratulations! 6 | ||
Friday May 25 | ||
| Mt Bike 3:01:00 [2] | |
| ahr:122 | ||
| the weather looked good and we made a quick decision to do the Grand Rounds on Friday afternoon....Kari and I biked clockwise and discovered that when the trail ends in the North that it requires some very frustrating road riding to get back to the U...really ruins the flow....would not do it again...I would guess you could design a more intresting loop and avoid this part.....we stopped at the Longfellow Cafe on Lake and W River Road fopr dinner before heading out and enjoying the ride along Nolomis/Minnehaha and the Chain of Lakes.....total distance was 38.5 miles... | ||
Thursday May 24 | ||
| Swimming 30:27 [3] | |
| 3x 400 in 6:11 on 8:00..... | ||
Wednesday May 23 | ||
| Mt Bike 1:11:10 [3] | |
| ahr:126 | ||
| ...on roads and bike paths after the rain....also found a bit of dirt trails in the woods...just enough to get a bit muddy... | ||
Tuesday May 22 | ||
| Note | |
| long weekend coming up....here are some of the in town adventures we are planning this weekend....
Grand Rounds....bike path on our mt bikes..48 miles???...with stops at some cool places for coffee and eats... Leb Hills for mt biking.....want a little variety and Leb Hills is fantastic...long loops to get a good long workout in...always puts a smile on my face.... Paddle Minnehaha or the chain of lakes...use our yellow duckie or rent a canoe at Calhoun... 5K on Memorial day to break 24 minutes....worthy goal and with our other activities I may not be rested but I plan to give it a go.... what are everyone elses plans??? | ||
| C • grand rounds 5 | ||
| Swimming 29:37 [4] | |
| time trialed 450 yards and completed it in 6:42...(push off wall, no diving start...did in in 6:48 a few weeks ago)....somewhat disappointed with that....thought I might be closer to 6:35 or so....it was a good strong effort also....if memory serves me I was around 6:25 or so 10-13 years ago....I wonder what Ian could swim this distance in?....Ian? ...looks like my speed is set for triathlon season.....the last 5 sessions havent seemed to increase my speed any.....now I just need to maintain and concentrate on good open water swimming skills (fast start, peek strokes, good lines, sighting, and drafting when possible) to get a good swim leg time....
looks like in addition to Buffalo and Minneman, that I will sign up for Graniteman sprint in St Coud on July 8th...and Lakefront sprint tri in Prior Lake on Aug 5th...(it has just been listed)...hmmmm......perhaps I could convince Ian to come duel in Prior Lake on August 5th....Ian? | ||
| trail running 38:46 [2] | |
| ....good lord I am still sore.....very slow run on single track in Wirth....found more single tracks sections....the place is riddled with small "unofficial" trails everywhere..... | ||
Monday May 21 | ||
| Mt Bike 51:51 [3] | |
| ahr:136 | ||
| 2 loops of Wirth...2nd one in 18:24....quads still very sore..I messed up a couple of places on the trail and fell over once... boy, recovery does take longer than it used to....I wonder why?....Kari sez she is not sore anymore even though her legs are a bit fatigued.... | ||