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Training Log: cfosp1

In the last 7 days:

activity # timemileskm+m
  Hiking4 4:18:37 12.79(20:13) 20.58(12:34) 122
  Biking Commuting8 4:09:46 62.19(4:01) 100.08(2:30) 303
  Running: Interval1 32:51 2.32(14:08) 3.74(8:47) 37
  Running1 26:04 1.58(16:31) 2.54(10:16) 10
  Strength1 17:30
  Total12 9:44:48 78.88 126.94 472
  [1-5]12 9:36:55

Friday May 24 #

6 AM

Hiking 26:53 intensity: (7:53 @0) + (19:00 @1) 1.07 km (25:07 / km) +9m 24:07 / km
shoes: Asolo FSN 95

Back 40
8:29 AM; Washburn, WI

9.1 °C; Cloudy
Checked the trail cams and walked to the Onion cut. Was amazed at how much thicker vegetation has gotten atop the railroad grade past my property. In the swamp, Caltha palustris everywhere, nice dots of yellow on this drab day.

Hiking 1:14:16 [1] 5.45 km (13:38 / km) +11m 13:29 / km
shoes: Asolo FSN 95

Onion to Sioux River
6:41 AM; Washburn, WI

7.6 °C; Cloudy
No way to walk on the wet sand today, surf from a light easterly wind had waves breaking and to preserve dry feet, I had to walk farther inland. Not many birds today and no people. We had the beach to ourselves. Walked back on the RR grade between Friendly Valley and Bayview Park, the DNR or Bayview made the trail passable. First time that I saw this done. Except for a few wet spots, it's going to be an easy walk or MTB ride.

Thursday May 23 #

6 AM

Biking Commuting 33:03 intensity: (2:29 @1) + (16:47 @2) + (11:21 @3) + (2:20 @4) + (6 @5) 13.45 km (2:27 / km) +35m 2:26 / km
ahr:134 max:158 shoes: All-City Space Horse

Home to TPC
6:39 AM; Hamline Midway/Como Park

11.9 °C; Cloudy
Decent headwind. Boldly took Dinkytown Greenway and glad to see that the RR service road river left is still available.
2 PM

Biking Commuting 32:00 intensity: (1:01 @1) + (30:09 @2) + (50 @3) 13.79 km (2:19 / km) +5m 2:19 / km
ahr:127 max:139 shoes: All-City Space Horse

TPC to Home
2:44 PM; Minneapolis-St. Paul

15.5 °C; Cloudy
Starting to have a suspicion that my start/stop button on the Garmin is beginning to go wonky. The unit turned off less than 10 minutes into the ride. I can understand when this happens when the ski pole strap pushes against one of the buttons but I wasn't even wearing gloves and the cuffs of my top were soft. Will keep an eye on this. Other than that a very pleasant ride. A slight tailwind and dry, mild temps to boot. Also happy that I can get by the construction site using the RR service road to the Dinkytown Greenway. Practically my normal route.

Wednesday May 22 #

6 AM

Biking Commuting 2:33 [1] 0.71 km (3:35 / km) +1m 3:34 / km
ahr:104 max:115 shoes: All-City Space Horse

Green Line to TPC
6:56 AM; Minneapolis

9.5 °C; Rain

Biking Commuting 3:40 intensity: (2:39 @1) + (1:01 @2) 1.1 km (3:20 / km) +3m 3:17 / km
ahr:116 max:129 shoes: All-City Space Horse

Home to Green Line
6:23 AM; Home to Green Line

9.2 °C; Rain
No rain when I let dogs out at 5:00 AM. Was under the delusion I could ride to work. A downpour when I headed out, soked by the time I got to the train.
3 PM

Running: Interval 32:51 intensity: (27:05 @1) + (5:18 @2) + (28 @3) 3.74 km (8:47 / km) +37m 8:22 / km
ahr:111 max:137 shoes: Hoka One One Speedgoat 2

Energy Park Short
4:29 PM; Hamline Midway/Frogtown

16.4 °C; Cloudy
Fast hike/jog. hurrying to meet my former colleague Paul for a beer at Union 36 in Eagan. Still windy but mild.

Biking Commuting 33:09 intensity: (7:33 @1) + (9:22 @2) + (13:47 @3) + (2:27 @4) 12.62 km (2:38 / km) +70m 2:33 / km
ahr:132 max:157 shoes: All-City Space Horse

TPC to Home
3:50 PM; Hamline Midway

16.1 °C; Cloudy
Decided to take the direct route out of DT because of the wind. Also wanted to check on Dinkytown Greenway from the S end. It seems to be closed for just a few meters near the new steam plant. I rode through the East Bank Campus there is a large portion on its NW side fenced off. Ended up taking 15th NE to 5th to get back on track. Long lights to cross University and 4th ... Strong wind from S, not too much of a bother.

Tuesday May 21 #

6 AM

Biking Commuting 40:13 intensity: (8:22 @1) + (9:39 @2) + (20:55 @3) + (1:17 @4) 17.19 km (2:20 / km) +70m 2:18 / km
ahr:133 max:157 shoes: All-City Space Horse

Home to TPC via Dunn Bros
6:17 AM; Hamline Midway/Como Park

9.4 °C; Partly cloudy
Coffee run, was at Dunn Bros early, had to wait at the locked door, together with other patrons. Saw my friend S. Took the south side of Late Street Bridge, to take in the views of the now green Mississippi River banks. Pleasant ride. Not looking forward to the ride home, though, with 30+ km/h easterly winds in the forecast.
3 PM

Hiking 37:20 intensity: (36:38 @1) + (42 @2) 3.87 km (9:39 / km) +41m 9:10 / km
ahr:99 max:127 shoes: Hoka One One Speedgoat 2

Energy Park Short
4:21 PM; Hamline Midway

14.9 °C; Cloudy
A few raindrops as soon as we started walking, never got much stronger though, at least not until we made it home and were safely inside. Wind was brisk but the temp was mild.

Biking Commuting 35:56 intensity: (1:22 @1) + (5:15 @2) + (22:33 @3) + (4:03 @4) + (2:43 @5) 13.67 km (2:38 / km) +86m 2:33 / km
ahr:142 max:168 shoes: All-City Space Horse

TPC to Home Dinkytown Detour
3:38 PM; Hamline Midway/Como Park

15.8 °C; Cloudy
What a slog, the wind was really blowing from due east. Taking S St. Anthony was not any help and I might as well have taken Hewitt through the neighborhood and waited at the long light at Snelling instead of fighting the wind on Pierce Butler. But I persisted. Makes you all the more happy to be home and done with it.
6 PM

Strength 17:30 intensity: (16:58 @1) + (32 @2)
ahr:107 max:128 shoes: Hoka One One Clifton 2

Stretching & Core
6:59 PM; Midway YMCA

Part two of my workout. Did not have my stretching/core interval timer loaded on the Garmin but did have my mobile in the locker. Just walked down and synced it to my Garmin. Oh, how I need those stretches, gotta get back into the routine I used to get rid of my lower back pain, which I did, it has not come back. Not the only reason I need to remain flexible. Did some calf and hamstring stretches, planks, abs, lower back, etc. Have to dig up my old routine, which was quite effective.

Running 26:04 intensity: (1:25 @1) + (2:35 @2) + (12:00 @3) + (1:38 @4) + (8:26 @5) 2.54 km (10:16 / km) +10m 10:04 / km
ahr:148 max:171 shoes: Hoka One One Clifton 2

Elliptical Intervals
6:20 PM; Midway YMCA

Can't believe EU wanted to have the roller ski workout tonight. I guess when you are bicycle commuting, you follow the forecast a little more closely. EU did move indoors but these are close quarters for a group of 20, preferred the Y. Saw Karl and my neighbor Kale when I got there.
25 minute HIIT. One lower intensity followed by 3-3-2 minute L4. Used the climbing setting increasing the resistance to 16, recovering at 10.
Signed up for the E-Fitness orientation on the way out, just want to see what it's like. Karl was going to check on his handywork on the bike trail along Lower Afton: rainwater diversion. The right night to check I guess.

Monday May 20 #

6 AM

Biking Commuting 35:12 intensity: (2:41 @1) + (16:51 @2) + (15:40 @3) 13.73 km (2:34 / km) +33m 2:32 / km
ahr:133 max:150 shoes: All-City Space Horse

Home to TPC
6:26 AM; Hamline Midway/Como Park

2.4 °C; Clear
Frosty ride this AM. When I got up, the thermometer showed 2 °C and as suspected, the cars parked outside were covered with frost. Finding the Dinkytown Greenway closed was not too big of a surprise because I had seen signs alerting to the closure. I took the RR service road running along the Greenway, finding it soft and muddy after the weekend rains. Could not find anything conclusive about the closures, two possibilities: the removal of the pedestrian suspension bridge crossing it at the southern end and roadwork on East River Rd. I assume it's the bridge removal, which I assume would not take too much time. For the time being, I will need to find an alternate route, non of which are attractive. I will start tomorrow, with my weekly coffee ride to Dunn Bros. At least that one is in plan.
3 PM

Biking Commuting 34:00 intensity: (1:30 @1) + (4:20 @2) + (19:00 @3) + (8:00 @4) + (1:10 @5) 13.82 km (2:28 / km)
ahr:142 shoes: All-City Space Horse

TPC to Home Dinkytown Detour
3:25 PM; Minneapolis

17.9 °C; Partly cloudy
Must not have pushed the start button on Garmin hard enough. Bummer, because this was a route I hadn't done before, did it only because of the Dinkytown Greenway closure. My colleague Dan told me about the route in the bike room, wasn't bad at all, only had to stop for one light. But wind drove me into S St. Anthony, where I noticed the missing click. I recreated it on the map and estimated my time.
4 PM

Hiking 39:24 [1] 3.8 km (10:22 / km) +18m 10:08 / km
ahr:96 max:118 shoes: Hoka One One Speedgoat 2

Energy Park Short
4:25 PM; Hamline Midway/Frogtown

17.0 °C; Partly cloudy
The dandelions of the past days are making way to the round seed heads.Happy to have a dry walk. Taped James' bike handlebars when I go home.

Sunday May 19 #

9 AM

Hiking 1:20:44 [1] 6.39 km (12:38 / km) +43m 12:13 / km
shoes: Asolo FSN 95

Energy Park Lexington to Snelling
9:18 AM; Hamline Midway/Como Park

0.0 °C; Rain
Rainy and cold, feels like summer in Belgium. I decided to head out, since the rain seemed to be taking a break. The relentless drizzle soaked through after a while. 20 year old rain parka and hiking boots of a similar vintage are not rain proof any longer, in spite of Goretex liners. Dogs had a good time, chasing ducks, rabbits and squirrels. One mallard pair had a flock of puff ball ducklings, I saw Roux munching on something at a distance, fortunately, it was leftovers from a KFC meal, not a duckling.

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