Sunday Mar 30 |
 | Hike 2:17:24 [2] | |
| ahr:115 |
| Hike with 18lb pack...8lb for Kari....went up and over every hill we could find on the back nine at Wirth doing different loops....also went up and down the steep ridge overlooking Twim Lake trying to get some vertical in....brief sections of down hill running....the back nine is good for Higlhand training...not as aerobic as I would like (still avg 115 HR avg) but helps with the muscular endurance for Scotland....... |
| Note | |
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| Kari and I took her mom to Global Market on Sunday Morning.........unlogged 15 minutes of dancing when I decided to jump in on some group salsa dancing...yes, my HR was up a bit, Dancing with the Stars here I come.... : ) ...or not.... |
Saturday Mar 29 |
| Orienteering 27:42 [3] | |
| ahr:151 |
| ran the orange course at Hyland skills clinic...missed a bit on two but it was a good warm up.. |
| Orienteering 22:10 [3] | |
| ahr:128 |
| Contours only course....went around with Darrell of "the boys"....we did pretty good together...a few bobbles but we corrected quick and did pretty good without looking a the compass... |
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| C • Trying to build a team 2 |
| Orienteering race 21:22 [4] 2.74 km (7:48 / km) | |
| ahr:164 max:186 |
| Probably my best ever Orienteering race to this point....no navigation bobbles....one less than efficient route choice but otherwise it went well....hit 186 on my HR some where on the course...must have been when I was going up the hill to control 8... |
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| C • Sprint 1 |
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| C • Sprint 8 |
| Orienteering 27:57 [3] | |
| ahr:123 |
| Control Retreival at Hyland.... |
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Sprint - Splits |
Friday Mar 28 |
| Mt Bike 1:09:36 [3] | |
| ahr:139 |
| Road the mt bike on the bike trails....Hopkins loop in 48:23....
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Thursday Mar 27 |
| weight machine 27:01 [1] | |
| ahr:97 |
| 2 sets/medium weights/20 reps...HR pretty low... |
| Run 18:07 [1] | |
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| warmup,recovery on intervals.... |
| Run 12:00 [4] | |
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| interval part of run treadmill workout...8x1:30 @ 7:30/mile pace....felt ok....trying to carefully ramp up speed......
The Sprint O on Sauturday should add to my speed base also.... |
Wednesday Mar 26 |
| Run 1:00:22 [4] | |
| ahr:150 |
| Kari and I ran around Cedar to LOI and the Greenway....low level tempo run... |
| Hike 33:43 [3] | |
| ahr:108 |
| ...quick walk back to apartment after run for cool down..... |
Monday Mar 24 |
| xc classic skiing 49:52 [3] | |
| ahr:124 |
| ...well, we are still skiing....I like skiing Pike Island once a year after the racing is over because the scenery is great and its a fun place to ski....so I picked up Kari at work and we headed to Ft Snelling Park for a little post Easter ski....it was sticky but there was just enough glide to put a smile on our faces...we have had a great skiing year... |