Training Log Archive: O Steve!

Event: MNOC - Nerstrand Woods State Park
 

Red at Nerstrand...starting in the rain and running through mud and water the entire time...not our best, not our worse....had a very difficult time with footing....spent a lot of time on all fours climbing up slick mud banks and going in and out of streams which slowed our speed.....we both could have used different shoes....good training at a consistent effort.......

control retrieval....took a bit longer because 3 of my assigned controls were picked up and I lost a dibber box in of the gullies climbing in and out of the mud on all fours tying to hold on to all the equipment....had to double back and search 2 control locations....locally I found it in one of the control gullies.........

C • thank you 2

Red - Splits

Kari and I of early from from work to do our traditional loop of Medicine Lake without Syd....pushed pretty good...felt mildly tough....

warm up and cool down....

hopkins loop at a 90% time trial effort (although my HR did not reflect that....it was lower average than the effort felt)....44:22 for the loop time....fairly quick time for me....good to get a firm tempo workout in......

over to Wirth for the first single track session of the year....1st loop felt a bit ragged since I haven't done single track since last year (with the exception of the AR Tune up quickie single track)....it felt like I was learning all over again....by the 2nd loop it was coming back....great weather......loop times 20:19, 19:54......

C • Any suggestions? 6

Kari and I got the road bikes out and did the hopkins loop plus over to LOI and back.....HR avg said 143 but that seems a bit high...did not feel that hard....we did push into the wind a good bit but still seems a bit higher than it felt....getting on a tri bike after biking on the mt bike makes you feel supersonic regardless of reality......

Grandma was in so Kari and I headed to Hyland for MM prep workout....did 15 repeats of Mt Gilboa (175 ft of vertical...the downhill ski hill) and hiked a loop for a total elevation gain of 2750....the 15 hill repeats were done in appx 1:56 for 2625 of elevation gain...pushed at a moderate endurance pace and averaged 120 HR for the entire hike....likely about 127 avg or so for the hill repeat section....I was taking about 4:00 for the up portion and 3:30 for the down for a total of 7:30 when hiking non stop....HR was at 105-110 at the bottom and 145-150 at the top....

looking at past events at the Saunders Mountain Marathon we will likely be covering 26K or so over two days at the Mountain Marathon with 4700 ft of elevation gain....so we will be covering 12-13 K each day with 2250 ft of elevation gain each day....we covered more in this 2:45 workout than we will likely cover in one day of the two day event....

I hiked with one pole experimenting with keeping one had free for my map.. .that and thumb compass and that is likely what I will do in the event....

I hiked wit a very light pack (3lbs or so) due to my knee injury but Kari had a 12 lb pack and was out pacing me...

my knee hurt and will likely remained strained heading into the event given how slowly it is improving....still should be ok....I need to limit training enough to not make it worse but train enough to be ready to make the event fun....its a balancing act....I could do the event today with the current pain and injury and do ok I believe...the 2nd day it will likely hurt but still be doable with a moderate pace.....

bottom line: perfect workout to prep for the Saunders Mountain Marathon and physically we should do well as long as I can navigate the 1:25,000 OS map without a huge mistake in the huge feature terrain..

iced the knee and Ibu when I got home....

unlogged hour long walk with Kari and Syd over to the playground...