Training Archive: O Steve!In the 7 days ending 2008-06-29:
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| M | T | W | H | F | S | S | ||||||||
Sunday Jun 29 | ||
| Run 34:15 [2] | |
| weight:173.4lbs | ||
| recovery run with Kari..leg are a bit stiff.... | ||
Saturday Jun 28 | ||
| Paddling race 52:33 [4] | |
| ahr:154 max:177 weight:173.4lbs | ||
| Tri Loppet Triathlon
pictures here: http://picasaweb.google.com/Rebecca.Lundberg/NewAl... Tri Loppet and the bumper boat start...we got a decent start in the "less than perfect" lined up start...by the time we made it thorough the first channel in to Isles it was a MNOC paddle fest....JJ and MJ about 30 meters up. Dan W at our side, Rachel and Tim, Dan and Rebecca's friends and AR racers right in front and Ian keeping pace lurking just a few meters behind...funny that out of 220 boats on the water we were all very close and going the same pace...we got a great turn at Isles with Kari performing a flawless cross brace and moved well after that all the way to Brownie....went 3.5 minutes faster in our Minn II than we did in our full blown racer last year..proving that good equipment is only good if you have the skill to use it......... suprised that I averaged 154 avg HR for the paddle leg...wow, pretty high considering you just use your arms and back.....who says paddling isnt aerobic... | ||
| trail running 30:40 [4] | |
| out of the boats and on to the run....passed Kari going up the very first hill to the bridge and wished her good luck....she is faster on long trail runs and I am a bit quicker on the shorts stuff....legs were balking the first 200 meters from being cramped in the canoe but they had other reasons to complain out on the course. The hills woked all the muscles in my legs. I played rabbit to JJ and Ian's Hound. JJ passed by straight away as we entered the tall grass. The first big hill in the woods was brutle and on the back and forth section I yelled at Kari to keep it up and told Ian to come and get me....running is my weakest sport and the people passing fueled me ever now and then to keep it up....the down pour came just as we went into Basset Creek and Ian ran up my shoulder just as we were coming down the home stretch to the bikes...decent run, about the same as last years effort... | ||
| Mt Bike race 40:06 [4] | |
| ahr:167 | ||
| On the bikes I follow Ian out of the TA hoping maybe I can keep pace with him...tried to get in his draft but he slowly pulled away as I concentrated on keeping a good line throught the muddy trails....I fell and got off the bike in the new single track section before the Wirh Pkwy crossing but figured most people were off their bikes or falling in this short uphill singletrack section.....kept moving well on the bikes and managed to ride every hill buy gutting it out and trying to keep traction.....on the new single track section on the long straight bike trail back to the finish I hit a root and went down fast and hard....when I got back up my chain was jammed and it took me a minute to free it as people I had worked to go by passed me back....good solid bike except for the chain mishap that cost me valuable time but I was glad I was not back farther in the field as the track was getting worse every minute....finished by getting one guy back and crossed the line in 2:03:17 that was a much better result as last year....
average HR on the run and bike was 167.....which was a full on effort........ average for the entire event was 163... 49th of 129 male doubles 59th of 209 total doubles I was able to "domestique" Kari up to a decent position after the paddle and she finished 12th of 80 women doubles....she had a very good race... Kari and I got pictures of the mudfest of ourselves and the group...we may consider one of these for our Christmas cards....... off to Williams for cool down refreshements topped off a very fun day... | ||
Friday Jun 27 | ||
| Mt Bike (trail) 44:53 [2] | |
| ahr:117 | ||
| tried to bike the Tri Loppet Bike course without the big climb behind the Chalet...took it easy just looking to get a preview....they added some flat single track in the woods on the long straight bike path finish leg that was fun and bumpy because its new....should be a fun course... | ||
Thursday Jun 26 | ||
| Mt Bike 53:50 [2] | |
| ahr:117 weight:173.2lbs | ||
| Kari and I did a mix of trail and easy single track near Cedar Lake....also looped Lake of the Isles.... | ||
Wednesday Jun 25 | ||
| Note | |
| weight:174.2lbs | ||
Tuesday Jun 24 | ||
| Mt Bike (trail) 42:52 [3] | |
| ahr:143 | ||
| two loops of Wirth in 17:42 and 17:30....could have done better on the 2nd loop but bonked on the new log pile and did a standing stop tree hug after I got off balance.....should have been :20 faster.....worked it a bit...
should look to go sub 17 soon.... | ||
| trail running 47:30 [4] | |
| ahr:153 weight:1718lbs | ||
| Kari and I tried to run what we thought was the Tri Loppet course.....ran hard, ran hot...counted as a tempo run...I think the course part of the run was about 31:24...we considered trying to paddle one more time but probably wont....1 paddle session will serve as preparation....probably par for the course for most participants.... | ||