Saturday Jun 7 |
 | Run 1:23:09 [3] | |
| ahr:142 weight:172.6lbs |
| Ran the 7.6 miles around Medicine Lake in the heat with Kari....out lap time was 1:16:14 so we were right at 10 min/mile.....felt like we were running faster but the heat slowed us down......total time included warm up and cool down...could have logged it as a 4 but decided to put it into zone 3... |
Friday Jun 6 |
| Run 30:00 [3] | |
| |
| run part of checking some Orienteering controls for the Urban course... |
| Orienteering 42:38 [2] | |
| |
| run part of checking some Orienteerring sections... |
| Mt Bike 58:25 [3] | |
| ahr:130 |
| mainly bike paths with some off road single track around Cedar Lake... |
Thursday Jun 5 |
| Triathlon Bike 38:00 [4] | |
| ahr:150 weight:174.4lbs |
| first ride of the year on the Cervelo tri bike...38:00 for hopkins loop (old hoigaards loop).....no short detour this year so it should ride faster....mild time trial....I will have to go look up my times from last year to see if this is any good....150AHR so it was a decent effort....
...just checked and I did ths loop in 37:51 last year but I wasnt sure if it included any detour....something to keep in mind as I attemp to ramp up some speed.... |
| Triathlon Bike 17:30 [3] | |
| ahr:136 |
| warm up and warm down to the hopkins loop on the cedar bike trails... |
| weight machine 25:19 [1] | |
| |
| 3 sets/heavy-medium weights/15 reps.... |
Tuesday Jun 3 |
| Swimming 30:07 [4] | |
| |
| Swam 4x250 in 3:51/3:57/3:49/3:49 with 1:30 rest...
3x100 in 1:26/1:26/1:26 with 1:00 rest...
not bad..speed starting to come around a bit...but more to go....
|
| weight machine 22:25 [1] | |
| |
| arms only 3 sets/ heavy weights/10-12 reps |
| Run 32:26 [3] | |
| ahr:143 |
| run on roads around neighborhood with Kari.....Tyrol over the ped bridge back down Wirth with a detour to Brownie.... |