Training Log Archive: cfosp1In the 30 days ending Nov 30, 2011:
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Wednesday Nov 30, 2011 #
Running 19:03 [3] 3.53 km (5:24 / km) +20m 5:15 / km
ahr:142 max:151 shoes: Nike Air Pegasus+ 27
-4.1 °C
Strength: Flexibility 17:00 [3]
Tuesday Nov 29, 2011 #
Running 1:18:22 [3] 5.99 km (13:05 / km) +147m 11:39 / km
ahr:122 max:167 shoes: Nike Air Pegasus+ 27 Trail WR
-2.8 °C
Warm-up
Skate dance, 5x1minute
Lunges, 5x30
Jogging intermission
Ski walking 3x long hill
Ski bounding 4x long hill
Ski bounding fast & short 5x20 bounds
Cool-down
Sunday Nov 27, 2011 #
Running 19:28 [3] 3.6 km (5:24 / km) +10m 5:20 / km
ahr:143 max:153 shoes: Nike Air Pegasus+ 27 Trail WR
1.1 °C
Cold and blustery--it feels like it after the past few days.
Strength: Flexibility 14:00 [3]
Saturday Nov 26, 2011 #
Running long 1:11:52 [3] 13.14 km (5:28 / km) +52m 5:22 / km
ahr:154 max:167 shoes: Nike Air Pegasus+ 27 Trail WR
8.2 °C
Mild and misty morning for this longish run around Como Park and the lake. Feels more like November in Belgium than in Minnesota.
Strength: Flexibility 17:00 [3]
Friday Nov 25, 2011 #
Running 32:21 [3] 6.31 km (5:08 / km) +21m 5:03 / km
ahr:153 max:164 shoes: Nike Air Pegasus+ 27 Trail WR
6.6 °C
Needed post-Thanksgiving Feast workout. Still very mild.
Strength: Flexibility 17:00 [3]
Thursday Nov 24, 2011 #
Running 32:01 [3] 6.48 km (4:56 / km) +25m 4:51 / km
ahr:153 max:165 shoes: Nike Air Pegasus+ 27 Trail WR
4.8 °C
Gorgeous late fall (or early spring?) morning!
Strength: Flexibility 17:00 [3]
Tuesday Nov 22, 2011 #
Running hills 1:19:37 [3] 4.38 km (18:11 / km) +54m 17:07 / km
ahr:118 max:160 shoes: Nike Air Pegasus+ 27 Trail WR
2.3 °C
Very disappointed that the snow did not stick. Thus back at up and dow the hills, this time at UMN golf course at Larpenteur. Striding against rubberband resistance, this time attached to ankles.
Sunday Nov 20, 2011 #
Running 33:42 [3] 6.1 km (5:31 / km) +25m 5:25 / km
ahr:155 max:167 shoes: Nike Air Pegasus+ 27 Trail WR
-5.0 °C
Running in about 5 cm of snow, Mellie thinks we're skijoring and is pulling like mad. Nike Air Pegasus+ 27 WR Trail are performing well in their first slippery ground test.
Saturday Nov 19, 2011 #
Strength: Flexibility 15:00 [3]
Running 22:24 [3] 3.76 km (5:57 / km) +17m 5:50 / km
ahr:144 max:157 shoes: Nike Air Pegasus+ 27 Trail WR
0.8 °C
Quick jog (and stretch) before spending the remainder of the day in the car, picking up Colin, Matt and Peter in Iowa City for Thanksgiving break.
Friday Nov 18, 2011 #
Strength: Flexibility 15:00 [3]
Running 32:55 [3] 6.47 km (5:05 / km) +19m 5:01 / km
ahr:162 max:169 shoes: Nike Air Pegasus+ 27
8.6 °C
Central XC Ski Team was roller skiing on parking lot of new Como Pool. Mild Friday late afternoon after ice cold Thursday!
Thursday Nov 17, 2011 #
Strength: Flexibility 13:00 [3]
Running 19:16 [3] 3.61 km (5:20 / km) +11m 5:16 / km
ahr:147 max:156 shoes: Nike Air Pegasus+ 27 Trail WR
-6.1 °C
Cold!
Wednesday Nov 16, 2011 #
Running 19:09 [3] 3.54 km (5:25 / km) +6m 5:22 / km
ahr:146 max:158 shoes: Nike Air Pegasus+ 27
-2.3 °C
Cold and blustery!
Strength: Flexibility 15:00 [3]
Tuesday Nov 15, 2011 #
Biking Road 1:16:59 [3] 28.24 km (2:44 / km) +31m 2:43 / km
ahr:142 max:161 shoes: Schwinn Super Le Tour II
0.1 °C
Ride to work in Minnetonka. Needed to get this out of my system before the beginning of winter. Great route along Minneapolis Greenway and Cedar Lake
Trail. It must be about 70% on bike trails!
http://cfospruns.blogspot.com/2011/11/first-ride-t...
Biking Road 1:01:21 [3] 26.01 km (2:22 / km) +47m 2:20 / km
shoes: Schwinn Super Le Tour II
5.6 °C
Ride home along a different route, Cedar Lake Trail to Stone Arch Bridge to UMN Transit way. Just smokin' thanks to a stiff back wind.
Monday Nov 14, 2011 #
Strength: Flexibility 15:00 [3]
Running 20:07 [3] 3.6 km (5:35 / km) +19m 5:27 / km
ahr:144 max:153 shoes: Nike Air Pegasus+ 27
1.4 °C
Warm-up for stretching
Saturday Nov 12, 2011 #
Running (Warm-up) 6:23 [2] 1.1 km (5:48 / km) +4m 5:42 / km
ahr:149 max:163 shoes: Inov-8 Mudclaws
3.1 °C
Running race (Arctic Commando Trail Run) 26:06 [3] 5.26 km (4:58 / km) +95m 4:33 / km
ahr:176 max:182 shoes: Inov-8 Mudclaws
5.7 °C
John Kendrik took it away from me but it was a good run. See also http://cfospruns.blogspot.com/2011/11/arctic-comma...
Running (Cool-down) 30 [1] 0.04 km (12:30 / km) +0m 11:54 / km
ahr:175 max:178 shoes: Inov-8 Mudclaws
6.3 °C
Cool-down, sweating profusely and sneezing.
Friday Nov 11, 2011 #
Orienteering race (Hanging Controls before t) 1:03:26 [3] 5.0 km (12:41 / km) +73m 11:50 / km
ahr:131 max:170 shoes: Nike Air Pegasus +26 Trail
9.2 °C
Great turnout on a beautiful night.
Thursday Nov 10, 2011 #
Running 18:24 [3] 3.54 km (5:12 / km) +13m 5:06 / km
ahr:153 max:163 shoes: Nike Air Pegasus+ 27 Trail WR
2.4 °C
Cold and blustery warmup for stretches.
Strength: Flexibility 18:00 [3]
Added side plank and lunges.
Running (Sisu Year-Round Group) 1:27:30 [3] 5.37 km (16:18 / km) +109m 14:47 / km
ahr:128 max:165 shoes: Nike Air Pegasus +26 Trail
1.3 °C
Great session, finally starts feeling like winter. Ski bounding, bounding with rubber band resistance, strength training (dips, pulls), plyometrics. I'll be sore for sure.
Tuesday Nov 8, 2011 #
Running (Fartlek) 31:24 [3] 6.17 km (5:05 / km) +9m 5:03 / km
ahr:159 max:177 shoes: Nike Air Pegasus+ 27
0.9 °C
Chill morning, but no wind.
Strength: Flexibility 15:00 [3]
Monday Nov 7, 2011 #
Strength: Flexibility 15:00 [3]
Running 20:32 [3] 3.68 km (5:35 / km) +14m 5:28 / km
ahr:144 max:155 shoes: Nike Air Pegasus+ 27 Trail WR
3.0 °C
warm-up for stretching
Sunday Nov 6, 2011 #
Running 18:34 [3] 3.57 km (5:12 / km) +6m 5:09 / km
ahr:159 max:183 shoes: Nike Air Pegasus+ 27
9.1 °C
Strength: Flexibility 15:00 [3]
Roller Skiing Skate 1:16:39 [3] 14.08 km (5:27 / km) +105m 5:15 / km
shoes: Pursuit T6004 roller skis
11.0 °C
Warm-up
Interval 6 repetitions each:
1. Crunch poling
2. Crunch-medium-full poling
3. Legs only
4. V1
5. V2
Cool-down
Saturday Nov 5, 2011 #
Orienteering 1:34:36 [3] 7.03 km (13:27 / km) +93m 12:37 / km
ahr:128 max:173 shoes: Nike Air Pegasus +26 Trail
5.8 °C
Last check, together with Pete. Beautiful morning out in the woods.
Thursday Nov 3, 2011 #
Strength: Flexibility (Stretching) 15:00 [3]
Running 30:09 [3] 6.13 km (4:55 / km) +21m 4:50 / km
ahr:159 max:170 shoes: Nike Air Pegasus+ 27
10.4 °C
The "classic," beautiful late fall evening, warm enough to run in shorts. Ran this route for the first time since the leaves dropped I could see right through the woods. Como pool nearing its completion. They do have a lazy river but not sure if you'll be able to swim laps ...
Wednesday Nov 2, 2011 #
Strength: Flexibility (Stretching) 15:00 [1]
Running 18:30 [3] 3.54 km (5:14 / km) +16m 5:07 / km
ahr:149 max:161 shoes: Nike Air Pegasus+ 27 Trail WR
8.9 °C
Hamstring improving.
Tuesday Nov 1, 2011 #
Running 19:20 [3] 3.51 km (5:30 / km) +18m 5:22 / km
ahr:146 max:157 shoes: Nike Air Pegasus+ 27 Trail WR
8.3 °C
Short run, taking it easy because of sore hamstrings on left leg. Used new Nikes for the first time. My feet know Nike Pegasus and they seem to know my feet. No complaints.
Strength: Flexibility 15:00 [1]