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Training Log Archive: pwentz3l

In the 31 days ending Oct 31, 2013:

activity # timemileskm+ft
  Paddling2 8:00:00 22.0(21:49) 35.4(13:33)
  Running7 5:27:24 39.37(8:19) 63.36(5:10) 1468
  Indoor Cycle3 2:25:00 15.0 24.14
  Orienteering2 2:01:45 10.95(11:07) 17.62(6:55) 56516 /18c88%
  Cycling1 1:20:09 23.96(17.9/h) 38.56(28.9/h) 630
  Total14 19:14:18 111.28 179.09 266316 /18c88%
  [1-5]14 19:09:46

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Thursday Oct 31, 2013 #

3 PM

Running 1:08:38 intensity: (19 @0) + (4:06 @1) + (1 @2) + (2:09 @3) + (51:40 @4) + (10:23 @5) 9.08 mi (7:33 / mi) +136ft 7:27 / mi
ahr:158 max:196 shoes: Altra Instinct

Afternoon run. How many more of these are we going to get this year? Looking good for this weekend!

Tuesday Oct 29, 2013 #

11 AM

Indoor Cycle 45:00 [2]

spinning away

Thursday Oct 24, 2013 #

3 PM

Running race 32:20 [3] 4.25 mi (7:36 / mi)
shoes: Altra Lone Peak 1.5

Seagate innaugural trail run. Took 2nd place. Didn't feel very well the entire run. Forgot my GPS... but stole the distance off of a friends.

They wanted to hold this at Hyland, but couldn't because of the construction. I suggested Tierney's woods, which ended up being selected. Three loops...

Tuesday Oct 22, 2013 #

Indoor Cycle 50:00 [2]

Lunch at work... all the shred mills were full

Sunday Oct 20, 2013 #

Event: MNOC Nerstrand Big Woods State Park
 
1 PM

Orienteering 1:09:00 intensity: (16 @0) + (4:15 @1) + (17 @2) + (5:57 @3) + (40:49 @4) + (17:26 @5) 5.44 mi (12:40 / mi) +403ft 11:51 / mi
ahr:160 max:182 shoes: Innov8 Bare Grip 200

Not my best effort... this park is always troublesome for me. #1 and #2 were fine, then boooom on #3. Felt stupid and jogged the next 13 controls... not really, but I totally lost all competitive spirit.
C • anomaly or black hole 7

Running 36:15 [2] 3.09 mi (11:43 / mi) +58ft 11:31 / mi
shoes: Innov8 Bare Grip 200

Control retrieval

red - Splits

Thursday Oct 17, 2013 #

8 PM

Indoor Cycle 50:00 [2] 15.0 mi (3:20 / mi)

Easy spin on the indoor cycle. Have some weird muscle strains from the WW rafting sessions.

Monday Oct 14, 2013 #

7 AM

Running 39:01 intensity: (15 @0) + (1:45 @1) + (13:29 @2) + (22:33 @3) + (59 @4) 3.55 mi (11:00 / mi) +522ft 9:39 / mi
ahr:132 max:154 shoes: Altra Lone Peak 1.5

Short little run on confusing trails before getting kicked out of our cabin.

Sunday Oct 13, 2013 #

8 AM

Paddling 4:00:00 [3] 9.0 mi (26:40 / mi)

Today we did the upper Gauley River. One of the top three raft-able rivers in the world. Team Extreme arrangement again today. 65 rapids in 9 miles with 10 class 4 and 5 class 5 rapids. One entire mile of river was non-stop class IV/V. I was the only swimmer from our boat out of both days of rafting . We were surfing a class II rapid and spun around, caught the edge of the boat and datapulted me over everyone else. :-) I highly recommend this trip. Accommodations and food were exceptional.
C • upper gauley 2

Saturday Oct 12, 2013 #

Event: MNOC Corn Maze
 
10 AM

Paddling 4:00:00 [3] 13.0 mi (18:28 / mi)

Paddled the lower Gauley River in West Virginia. We payed extra for the Team Extreme experience. Everyone else on the river was in 8 person rafts (20'' long) with a guide, we were in a 12' raft (4 plus a guide). 13 miles of paddling with 55 rapids. Most were class 3 ish, but we had 5 class 4 and 3 class 5 rapids. We had an awesome guide who took us through the sketchy sections.
C • lower gauley 1

Wednesday Oct 9, 2013 #

11 AM

Running 1:09:55 intensity: (52 @0) + (1:57 @1) + (21 @2) + (15:11 @3) + (51:34 @4) 8.84 mi (7:55 / mi) +502ft 7:30 / mi
ahr:150 max:165 shoes: Altra Instinct

A little bit different route for me, but an awesome day to get out for a run at lunch.

Monday Oct 7, 2013 #

11 AM

Running 36:45 intensity: (53 @0) + (22 @1) + (14 @2) + (39 @3) + (28:53 @4) + (5:44 @5) 5.28 mi (6:58 / mi) +123ft 6:49 / mi
ahr:158 max:184 shoes: Altra Instinct

Quick lunch run. Didn't sleep well last night. Needed to get out at lunch just to stay awake...

Saturday Oct 5, 2013 #

Event: MNOC Tamarack White Bear Lake
 
1 PM

Orienteering race 52:45 intensity: (21 @0) + (1:57 @1) + (16 @2) + (2:00 @3) + (47:04 @4) + (1:07 @5) *** 5.5 mi (9:35 / mi) +162ft 9:19 / mi
ahr:157 max:170 spiked:16/18c


Red - Splits

Wednesday Oct 2, 2013 #

11 AM

Cycling 1:20:09 intensity: (1:12 @0) + (8:52 @1) + (28:53 @2) + (40:53 @3) + (19 @4) 23.96 mi (17.9 mph) +630ft
ahr:127 max:149 shoes: Wesley B-Tango / Gaerne Carbo

lunch ride with Dan

Tuesday Oct 1, 2013 #

1 PM

Running 44:30 intensity: (24 @0) + (2:40 @1) + (2:10 @2) + (31:14 @3) + (2:27 @4) + (5:35 @5) 5.28 mi (8:26 / mi) +127ft 8:14 / mi
ahr:144 max:180 shoes: Altra Instinct

Afternoon run with Clark.

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