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The Rock's Training Blog

The Rock's Training Blog (Dave Hofer). Saturday, April 23, 2011. Fitness Month Day 31 (final day): Duathlon Results. 49 mi / 49 mi / 4.9 mi. 4hours, 10 minutes. What a sic Duathlon. Easily my biggest effort of the year. Not because of the distance or time (close to endurance duathlon), not because of the 3,300 feet of climbing including 18% grade on Laurelwood road. No it was because of the intensity. My target for this thing was 80 - 85% of max range. So what do I do? Bike (2hours 55 min). This is a gre...

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The Rock's Training Blog | therockhofer.blogspot.com Reviews
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The Rock's Training Blog (Dave Hofer). Saturday, April 23, 2011. Fitness Month Day 31 (final day): Duathlon Results. 49 mi / 49 mi / 4.9 mi. 4hours, 10 minutes. What a sic Duathlon. Easily my biggest effort of the year. Not because of the distance or time (close to endurance duathlon), not because of the 3,300 feet of climbing including 18% grade on Laurelwood road. No it was because of the intensity. My target for this thing was 80 - 85% of max range. So what do I do? Bike (2hours 55 min). This is a gre...
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The Rock's Training Blog | therockhofer.blogspot.com Reviews

https://therockhofer.blogspot.com

The Rock's Training Blog (Dave Hofer). Saturday, April 23, 2011. Fitness Month Day 31 (final day): Duathlon Results. 49 mi / 49 mi / 4.9 mi. 4hours, 10 minutes. What a sic Duathlon. Easily my biggest effort of the year. Not because of the distance or time (close to endurance duathlon), not because of the 3,300 feet of climbing including 18% grade on Laurelwood road. No it was because of the intensity. My target for this thing was 80 - 85% of max range. So what do I do? Bike (2hours 55 min). This is a gre...

INTERNAL PAGES

therockhofer.blogspot.com therockhofer.blogspot.com
1

The Rock's Training Blog: Fitness Month Day 21. Fire and Ice 5K

http://www.therockhofer.blogspot.com/2011/04/fitness-month-day-21-fire-and-ice-5k.html

The Rock's Training Blog (Dave Hofer). Wednesday, April 13, 2011. Fitness Month Day 21. Fire and Ice 5K. Subscribe to: Post Comments (Atom). Pole Pedal Paddle, 3rd M45-49, 10th masters, 27 individual (2:26). Scoggins Valley Sprint Triathlon, 3rd place age group (1:17). Vineman Ironman, 11th place age group (12:00:49). Pacific Crest Half Ironman, 8th place age group (5:27:44). Blue Lake Olympic Triathlon, 5th place age group (2:18:51). Eugene Marathon, Qualified for Boston Marathon (3:21:59). Fitness Mont...

2

The Rock's Training Blog: Fitness Month Duathlon 4.9 mi run / 49 mi bike / 4.9 mi run

http://www.therockhofer.blogspot.com/2011/04/fitness-month-duathlon-49-mi-run-49-mi.html

The Rock's Training Blog (Dave Hofer). Friday, April 22, 2011. Fitness Month Duathlon 4.9 mi run / 49 mi bike / 4.9 mi run. Thanks to Anne Ellefson for giving me the idea of a nasty Birthday workout. I'm going to make that the Fitness Month graduation workout as well. The Rock's Duathlon - Fitness Month Graduation 2011. 49 mile run / 49 mile bike / 4.9 mile run. 1 The events must be done continuously. 2 Participants must stay in HR zone 4 the entire time (80 - 85% of max useable range). Blue Lake Olympic...

3

The Rock's Training Blog: Fitness Month Day 28. Update. MBSEF and Bend Paddle

http://www.therockhofer.blogspot.com/2011/04/fitness-month-day-28-update-mbsef-and.html

The Rock's Training Blog (Dave Hofer). Wednesday, April 20, 2011. Fitness Month Day 28. Update. MBSEF and Bend Paddle. With only so many training days left until PPP, I decided a paddle wouldn't hurt that much. Murdock and I drove down to Bend to check out the PPP Kayak course. He is still sore from taking the spills on the XC skis and the weather is coolish (50 degrees) so, when we got down there he decided to sit out. Mount Bachelor Sports Education Foundation. Organizations like MBSEF are the heart an...

4

The Rock's Training Blog: Fitness Month Day 31 (final day): Duathlon Results

http://www.therockhofer.blogspot.com/2011/04/fitness-month-day-31-final-day-duathlon.html

The Rock's Training Blog (Dave Hofer). Saturday, April 23, 2011. Fitness Month Day 31 (final day): Duathlon Results. 49 mi / 49 mi / 4.9 mi. 4hours, 10 minutes. What a sic Duathlon. Easily my biggest effort of the year. Not because of the distance or time (close to endurance duathlon), not because of the 3,300 feet of climbing including 18% grade on Laurelwood road. No it was because of the intensity. My target for this thing was 80 - 85% of max range. So what do I do? Bike (2hours 55 min). This is a gre...

5

The Rock's Training Blog: Fitness Month Day 30. Rip Van Winkle

http://www.therockhofer.blogspot.com/2011/04/fitness-month-day-30-rip-van-winkle.html

The Rock's Training Blog (Dave Hofer). Friday, April 22, 2011. Fitness Month Day 30. Rip Van Winkle. Happy to be back in town w/ family. Slept 11 hours straight. Workout plan for the day is up in the air. meeting my potential business partner this afternoon. Subscribe to: Post Comments (Atom). Pole Pedal Paddle, 3rd M45-49, 10th masters, 27 individual (2:26). Scoggins Valley Sprint Triathlon, 3rd place age group (1:17). Vineman Ironman, 11th place age group (12:00:49). Fitness Month Day 26 #2. Fitness Mo...

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ellefsonfamily.blogspot.com ellefsonfamily.blogspot.com

Ellefson Family: December 2011

http://ellefsonfamily.blogspot.com/2011_12_01_archive.html

What's goin on in our world. Tuesday, December 20, 2011. So it has been a snowless winter for sure! FRUSTRATING. But we have the awesome frozen lakes which make for great skating! Jack Emma and I have been hitting Potato Lake. I wear the resistance band and add a little 'work' to the skating. Summer and her friend Kaylee also meet up for skate sessions, we skated across and met up with them one day. It can be a bit freaky near the rivers and Jack is quite a risk taker so he is not one to trust near that!

ellefsonfamily.blogspot.com ellefsonfamily.blogspot.com

Ellefson Family: January 2012

http://ellefsonfamily.blogspot.com/2012_01_01_archive.html

What's goin on in our world. Monday, January 16, 2012. And yes.We have had no major snowfall! We have had years like this before and the diehard skiers in us win out every time! This year though.Summer has fallen off the bandwagon. Her original plan was to skip out on the Junior National level races and have some fun with a few Highschool races. The reason being the training load, racing load, mental and physical commitment blah blah blah. Crazy to me. The guy is a private forester and this job is a ...

ellefsonfamily.blogspot.com ellefsonfamily.blogspot.com

Ellefson Family: April 2011

http://ellefsonfamily.blogspot.com/2011_04_01_archive.html

What's goin on in our world. Monday, April 11, 2011. More progress on the house. Jack getting silly with Lars. Laying plywood on the roof last week. This is at the end of last week.still had some snow, i was on burn duty. It will be fun to have a front porch out here! At coffee break Lars tried to make his donut choice 'healthy' with his multi vitamin. So, Jack and Lars took a mountain bike ride and a deer came running across the road in a panic in front of them. Getting silly in the Mall! More progress ...

ellefsonfamily.blogspot.com ellefsonfamily.blogspot.com

Ellefson Family: September 2011

http://ellefsonfamily.blogspot.com/2011_09_01_archive.html

What's goin on in our world. Tuesday, September 13, 2011. Emma's take on the day. So, I gave Emma the camera and told her to take a few pics of what she sees gettin done.Here they are. I can barely grip a roller,brush and my mountain bike handlebars.it is treacherous. NiceJack installing toliet on the main floor bath. Lars did the tile in this room. Clean up in the kitchen as we are pretty much done here! Rudy out front with the saw. Hmmmmrelaxing on that awesome front deck i guess. Well, crunch time and...

ellefsonfamily.blogspot.com ellefsonfamily.blogspot.com

Ellefson Family

http://ellefsonfamily.blogspot.com/2011/12/so-it-has-been-snowless-winter-for-sure.html

What's goin on in our world. Tuesday, December 20, 2011. So it has been a snowless winter for sure! FRUSTRATING. But we have the awesome frozen lakes which make for great skating! Jack Emma and I have been hitting Potato Lake. I wear the resistance band and add a little 'work' to the skating. Summer and her friend Kaylee also meet up for skate sessions, we skated across and met up with them one day. It can be a bit freaky near the rivers and Jack is quite a risk taker so he is not one to trust near that!

ellefsonfamily.blogspot.com ellefsonfamily.blogspot.com

Ellefson Family: October 2011

http://ellefsonfamily.blogspot.com/2011_10_01_archive.html

What's goin on in our world. Monday, October 31, 2011. Kinda got a bit busy and burned out the past few months and have neglected any updates. It is nice for family and friends to be able to keep up on the happenings so here is a full fall version. My beautiful daughter Kari had a dream to move to California after college and being the go getter she is, she makes it happen! Worked hard all summer to save for 3 months expenses in Huntington Beach California! She and Megan ready to take off-. Golf, grouse ...

ellefsonfamily.blogspot.com ellefsonfamily.blogspot.com

Ellefson Family: December 2010

http://ellefsonfamily.blogspot.com/2010_12_01_archive.html

What's goin on in our world. Friday, December 31, 2010. Jo race.Weekend before Xmas. Summer sick for Wausau and missed Saturday. She needs the points and LOVES to Sprint and was hoping to feel well to take the wins over the weekend,but not to be! We layed all Friday Summer with a fever and Saturday morning was still weak but she kept contemplating going over and getting some points.Piotr her coach advised against it but it was too hard. She and Jack took off Saturday at 1 and made it to Wausau at 9pm.

ellefsonfamily.blogspot.com ellefsonfamily.blogspot.com

Ellefson Family: March 2011

http://ellefsonfamily.blogspot.com/2011_03_01_archive.html

What's goin on in our world. Wednesday, March 30, 2011. Not all work.some play! Beautiful Day at Itasca State Park! Trumpeter swans lounging in the river near Elk Lake. Snow cover was still very good with a few sun areas of melt having to be maneuvered around. John Schupp, Jack, Lars and I spending a few hours exploring.Heaven! Back to the rafters now.Halfway point here. The weather has been cooperating nicely i must say! Lars and Jack keepin busy and work well together(except when they don't agree)ha!

ellefsonfamily.blogspot.com ellefsonfamily.blogspot.com

Ellefson Family: November 2011

http://ellefsonfamily.blogspot.com/2011_11_01_archive.html

What's goin on in our world. Wednesday, November 30, 2011. Gorgeous day to ski with Summer. We classic skied deja view at a nice leisurely pace and i heard all about her new friends. She loved the low key attitudes and relaxed atmosphere. These conditions are so awesome! We talked about how easy skiing is when it is like this. She talked of how easy it is to qualify for Jo's in PNSA division. Not the stress of the Midwest if you are on a bubble! Beavers doin some chewin! I could not get warm toes or fing...

ellefsonfamily.blogspot.com ellefsonfamily.blogspot.com

Ellefson Family: May 2011

http://ellefsonfamily.blogspot.com/2011_05_01_archive.html

What's goin on in our world. Monday, May 9, 2011. Sunny evening and Jack and I started tackling the roof! Lars opted for a mountain bike ride. We have been quite busy with other things (mainly Jack and Lars working in Cross Lake and myself spring cleaning daily at Bayside Resort with Terri). The weather had also been a factor and we seemed to reapply tar paper 4 times with all the spring wind! Not fun to arrive at the house and see your day before work all over the ground.Staples don't cut it! Kari and b...

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The Rock's Training Blog

The Rock's Training Blog (Dave Hofer). Saturday, April 23, 2011. Fitness Month Day 31 (final day): Duathlon Results. 49 mi / 49 mi / 4.9 mi. 4hours, 10 minutes. What a sic Duathlon. Easily my biggest effort of the year. Not because of the distance or time (close to endurance duathlon), not because of the 3,300 feet of climbing including 18% grade on Laurelwood road. No it was because of the intensity. My target for this thing was 80 - 85% of max range. So what do I do? Bike (2hours 55 min). This is a gre...

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