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Training Log Archive: pwentz3l

In the 7 days ending Jul 10, 2010:

activity

time

miles

+ft

Cycling

6:46:53

63.14

(9.3/h)

101.62

(15.0/h)

1160

7 /

87%

Orienteering

2:08:35

6.8

(18:55)

10.94

(11:45)

12 /

12c

100%

Paddling

1:53:00

6.0

(18:50)

9.66

(11:42)

4 /

100%

Running

1:10:15

7.89

(8:54)

12.7

(5:32)

131

Total

11:58:43

83.83

(8:34)

134.92

(5:20)

1291

23 /

24c

95%

[1-5]

11:46:51

7:24

0:00

» now

Saturday Jul 10, 2010 #

Event: MNOC Adventure-O

9 AM

Orienteering race (MNOC Adventure-O) 15:35 [3] **** 1.1 mi (14:10 / mi)
spiked:4/4c shoes: Soloman XT Wings S Lab 2

First leg of the MNOC Adventure-O 2010. A fast loop around loon lake. Lots of following going on, but you still had to navigate. CP1 was hard to miss. Multiple routes to CP2 and 3, then a modified trail run back to the start/finish. Will twisted an ankle between three and 4. Even the trails were hazardous with a lot of exposed roots and rocks.

Cycling race (MNOC Adventure-O) 1:08:00 [3] *** 9.2 mi (8.1 mph)
spiked:2/2c shoes: Sidi Dragon 2

2nd leg of the MNOC Adventure 0 on bike trails. Hazardous riding with tall grass, hidden ruts and logs. A lot of start/stop to get around obstacles. Slight bobble with CP5 as two teams dismounted early to search the woods. I felt they were way to early, but followed briefly for about 2 minutes lost. The terrain was way off. Marked my map for the northern route to CP6, but changed plans and took the southern route to avoid elevation. Followed Mike and Julia from Aid 1 for about 1.5k. Long enough to see Mike take a high speed tumble. Ouch. Checked that all was OK and continued to the paddle.

C • southern route 1

11 AM

Paddling race (MNOC Adventure-O) 1:53:00 [4] **** 6.0 mi (18:50 / mi)
spiked:4/4c

What got in to us??? We entered the water as the 6th team and exited as the 2nd. We took shorter routes through the reeds, which were a little slower, but navigable. We looked a little like the swedish chef tossing a salad. Carnage... We were covered in muck, moss, and decaying remnants of I don't know what....

C • Paddling phenoms!!! 4

1 PM

Cycling race (MNOC Adventure-O) 2:15:00 [3] **** 13.7 mi (6.1 mph)
spiked:5/6c shoes: Sidi Dragon 2

Fast short road ride followed up by a tricky bike-O section. A lot of obstacles and hazards to cross. Downed trees, ruts, rocks, tall grass (hid a lot of the obstacles) and a chest deep water crossing. Only one control that was on the trail. A few others you could spy from the trail, but you could have easily ridden past and not realized it. A tricky hidden route change between CP12 and CP13 caught a few of the lead teams. Will did an exceptional towing effort through this section with Suzanne. Everyone went down at some point except for Clark. I went over the handlebars (slow motion) three times and caught a tree at an angle in the tall grass for a hard fall at another point. Good times....

3 PM

Orienteering race (MNOC Adventure-O) 1:53:00 [4] **** 5.7 mi (19:50 / mi)
spiked:8/8c shoes: Soloman XT Wings S Lab 2

Good O course to finish off the day. The points weren't difficult, but required some work to get from point A to point B through some slow go woods. After navigating to the trail leading to CP20, we decided to make the rest of the course a trail-O. I was feeling fairly comfortable re: the time remaining until we left CP 21. Yikes, 43 minutes left. We pushed a little harder and were able to finish in 33 minutes. Good for 2nd in the 4 person and 3rd overall.

Great course Jerritt and Ian. It required thought and a nose buried in the map. Next time, do something about the flies.... :-)

C • navigation 2

C • Just start wearing... 2

Wednesday Jul 7, 2010 #

11 AM

Running 40:00 [3] 5.25 mi (7:37 / mi)
shoes: Newton Gravity Trainer

Work run. Gps needs to be charged. Hot and sticky out there.

Monday Jul 5, 2010 #

10 AM

Cycling (Fat tire road ride) 1:07:30 15.8 mi (14.0 mph) +452ft
ahr:118 max:162 shoes: Sidi Dragon 2

Ride from Clark's to Murphy Hanrahan for some single track and a jog.

Cycling (Single Track) 59:56 9.0 mi (9.0 mph) +267ft
ahr:138 max:160 shoes: Sidi Dragon 2

Single Track at Murphy. I started my GPS a little late....

Running 30:15 2.64 mi (11:28 / mi) +131ft 10:57 / mi
ahr:137 max:153 shoes: Soloman XT Wings S Lab 2

A little jog in the god awful heat...

Cycling (Fat tire road ride) 1:16:27 15.45 mi (12.1 mph) +441ft
ahr:121 max:158 shoes: Sidi Dragon 2

And the fun starts. As we were leaving Murphy, the thunder starts. The rain starts about mile 4. The deluge starts about mile 5. We cautiously continued down the main road to the turn before mile 9. It was coming down so hard I thought it was going to peel the skin off of my face. From mile 9 to 13 it gradually relented to just a gully-washer. On the way out, we had a bit of an issue south of the Minnesota River. The trail was flooded. What was it going to be like now??? 24" deep at 5 MPH? Maybe faster? 24" is pretty accurate as only the top of my wheel was out of the water. Look at my heart rate compared to speed in miles from 15 to 17 k. 5 miles per hour and 145 bpm on perfectly flat terrain.... Not the smartest thing we have ever done, but we made it back.

Water Adventures

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