In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Bike||3|| 4:48:56|| 36.05|| 58.01|| 630|
| ||Lift||3|| 2:07:00|
| ||Row||2|| 1:46:00|
| ||Erg||1|| 1:00:00|
| ||Run||1|| 20:00|
| ||Total||6|| 10:01:56|| 36.05|| 58.01|| 630|
Bike 58:00 
Row 45:00 
2x with new guy Casey. A little rough going in the beginning but the last 2k were better. Easy workout for me but that's ok.
Lift (Core Perf) 50:00 
Week 8 - Thu: MP(A)+E(A)+S(A)+ Kinetichain stuff
Doing the Elasticity drills in Hokas is no beuno; too much cushion makes then unstable in side to side stuff.
Row 1:01:00 
Lift (Core Perf) 32:00 
Week 8 - Tue: MP(B)+E(B)+S(B)
Directly after rowing at the boathouse. Hot.
Erg 1:00:00 
8 (500m / 3min)
Run 20:00 
For CD I jogged a bit at the lake and to my surprise the water level had already significantly receded. NE wind with whitecaps still meant no rowing though.
Lift (Core Perf) 45:00 
Week 8 - Mon: MP(A) + E(A) + S(A) + some Kenetichain
Bike 2:18:56  58.01 km (2:24 / km) +630m 2:16 / km
10min low rpm high load +
20min same as above.
We were registered for the Basque Tour of Norway Rally in Clifton today. However, between having to get up at 0500, me not having my primary ride, Lisa being whooped from a week in NJ, and especially crazy weather reports, we slept in.
I got out on the S-Works at 0730 and like last work "did hills" but did not try to overwork. I got tired just the same. I ended up getting in more climb and more minutes this week. Sprinkled on and off but the storms haven't hit hear yet.
- Jul 26 [9w, 0d]: ? - 2019 Canadian Orienteering Championships
- Dec 31 [31w, 4d]:
******** Routes ******
- Jan 1, 2020 [31w, 5d]:
Dam Hills Loop: Hard: Up Winsted, down, up. Easy: Down, over to dam. Hard: Up dam, down, up, down, up. Easy: Down, back over to Winsted.
- Jan 1, 2020 [31w, 5d]:
* Slow down a bit with the iron. Not so hot to burn the wax and base but enough so that the base warms up and the wax absorbs. If there is chipping when scrapping that means the wax was just sitting on top. Take my time, down the middle, down the sides, down the middle, etc.
* Keep scrapers sharp. Then I can apply less pressure and have better control. To touch up be light, slow and patient. Mistakes always happen when being impatient.
- Jan 3, 2020 [32w, 0d]:
FPH/Norbuk Hill Loop
- Jan 7, 2020 [32w, 4d]:
LHNorth Inner Loop: Flat ~1050m.
- Jan 8, 2020 [32w, 5d]:
Webster Park XC course, circa 1984
- Jan 9, 2020 [32w, 6d]:
all weeks |