Training Log Archive: cfosp1In the 30 days ending Apr 30, 2012:
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Sunday Apr 29, 2012 #
Running 37:47 [3] 6.67 km (5:40 / km) +23m 5:34 / km
ahr:141 max:157 shoes: Nike Air Pegasus+ 27
9.6 °C
Pretty sore from yesterday's intervals. Funny, I did not feel it at all and because of the long recovery time it seemed very low key. I am also suspecting that the cold weather may have played a role. Did an easy jog followed by some good stretches. Surveyed the freshly planted trees in Horton Park (nice) and the foot trails in the woods in SW corner of Como Park (well trodden).
Strength: Flexibility 25:00 [3]
Saturday Apr 28, 2012 #
Running tempo 1:19:45 11.96 km (6:40 / km) +52m 6:32 / km
ahr:133 max:166 shoes: Nike Air Pegasus+ 27 Trail WR
6.1 °C
10 x 160 m on mixed media: concrete, blacktop, grass and gravel. Cold, rain/sleet/snow mix. State Fair grounds very busy with horse show and some sale.
Strength: Flexibility 20:00 [3]
Friday Apr 27, 2012 #
Swimming: Laps 35:21 [3] 1.46 km (24:13 / km)
Alternating 2 laps of freestyle, 2 laps of breast in very warm 20 yard pool. Average 26.51"/lap; 3=fast 20.85"; 2=slow 47.12" (1 lap=20 yds)
Several stops to adjust goggles.
Biking Road 13:59 [3] 3.92 km (3:34 / km) +1m 3:34 / km
shoes: Schwinn Super Le Tour II
12.9 °C
Out for my Friday swim. First time I was able to test the freshly mounted Shimano PD-M324 Clipless/Clip Pedals. I find stepping in a little bit more difficult than getting out (fortunately). By the time I was heading home, the clipping in was going already a lot better.
Strength: Flexibility 20:00 [3]
Thursday Apr 26, 2012 #
Running 28:50 [3] 6.07 km (4:45 / km) +19m 4:41 / km
ahr:155 max:167 shoes: Nike Air Pegasus+ 27 Trail WR
13.6 °C
So much cooler than yesterday, no need to hose down the dog. Helped with faster pace.
Strength: Flexibility 20:00 [3]
Wednesday Apr 25, 2012 #
Running 30:33 [3] 6.13 km (4:59 / km) +15m 4:55 / km
ahr:150 max:160 shoes: Nike Air Pegasus+ 27
22.5 °C
Warm evening, sprayed Mellie with water for the garden hose. On Snelling I saw the guy who was counting bikes. He counted me yesterday. Chatted with him, he's with the St. Paul Bicycle Coalition (www.saintpaulbicyclecoalition.org), they are trying to get MN DOT to put a bike lane on the road. My thought is good luck with that. He did not seem to be aware of the status of Lexington Ave bridge.
Strength: Flexibility 10:00 [3]
Tuesday Apr 24, 2012 #
Biking Commuting 55:47 [4] 26.68 km (2:05 / km) +29m 2:05 / km
ahr:149 max:209 shoes: Schwinn Super Le Tour II
10.0 °C
New bottom bracket seems to make a difference, shaved off 4'. Need to adjust the range of travel of my front derailleur as the chain has fallen off several times when I upshifted too enthusiastically ...
Biking Commuting 1:01:21 [4] 26.7 km (2:18 / km) +29m 2:17 / km
ahr:152 max:245 shoes: Schwinn Super Le Tour II
22.6 °C
Chain popped off again and I had to stop to let a rather long train pass, just W of downtown Minneapolis. Other than that it was a breeze! A taste of summer, weather-wise and in terms of numbers of cyclists, rollerskaters and runners on the trail. Very different from biking in December or even March.
Sunday Apr 22, 2012 #
Running long 2:05:50 [3] 21.05 km (5:59 / km) +115m 5:49 / km
ahr:141 max:185 shoes: Nike Air Pegasus+ 27 Trail WR
8.9 °C
Long run. Was able to keep HR down for first half of run. Mellie was a good pup. In Reservoir Woods she had a tough decision to make: a turkey flying up on left and two friendly chocolate labs on right. Where to go. She stayed with me, through the middle.
Strength: Flexibility 15:00 [3]
Biking Commuting 8:02 [3] 2.61 km (3:05 / km)
ahr:117 max:131 shoes: Schwinn Super Le Tour II
12.1 °C
With some spray-on lithium grease in my backpack.
Biking Commuting 25:46 [3] 3.58 km (7:12 / km)
ahr:89 max:128 shoes: Schwinn Super Le Tour II
11.9 °C
Testing new bottom bracket, it feels rock solid. Also, getting some lube for moving parts. If anyone is wondering: I was not riding the bike inside Menards, I accidentally turned on the watch.
Saturday Apr 21, 2012 #
Running 18:27 [3] 3.6 km (5:08 / km) +4m 5:06 / km
ahr:145 max:181 shoes: Nike Air Pegasus+ 27 Trail WR
5.5 °C
Strength: Flexibility 22:00 [3]
Orienteering race 1:29:42 [3] 9.52 km (9:25 / km) +191m 8:34 / km
ahr:149 max:175 shoes: Inov-8 Roclite 319
11.1 °C
No major mistakes, just a bunch of small ones. Slow and poky. I will add the play by play when today's map is posted, gave mine back because we ran out. Nice course, quite different from the previews meets I recall.
Friday Apr 20, 2012 #
Running 19:03 [3] 3.5 km (5:27 / km) +6m 5:24 / km
ahr:124 max:144 shoes: Nike Air Pegasus+ 27
1.1 °C
Strength: Flexibility 20:00 [3]
Swimming: Laps 36:45 [3] 1.51 km (24:20 / km)
Alternating 2 laps of freestyle, 2 laps of breast. Average 33.40/lap; 3=fast 25.18"; 2=slow 52.82" (1 lap=25 yds) Several stops to adjust goggles.
Thursday Apr 19, 2012 #
Running 34:17 [3] 6.19 km (5:32 / km) +21m 5:27 / km
ahr:134 max:147 shoes: Nike Air Pegasus+ 27
6.2 °C
Cool morning, glad for gloves and hat. Also glad for the port-a-potty at McMurray fields for an eergency pit stop.
Strength: Flexibility 20:00 [3]
Tuesday Apr 17, 2012 #
Biking Commuting 1:00:31 [3] 26.79 km (2:16 / km) +36m 2:15 / km
ahr:144 max:162 shoes: Schwinn Super Le Tour II
1.0 °C
Even well dressed for the cold, the chill crept through and nipped my toes. Good ride. Love the early morning light.
Biking Commuting 59:05 [3] 26.75 km (2:13 / km) +42m 2:12 / km
ahr:149 max:165 shoes: Schwinn Super Le Tour II
15.2 °C
Good ride home, a little faster then on the way to work, in spite of headwind. Go figure ... Feels like my bottom bracket needs replacing.
Sunday Apr 15, 2012 #
Running 29:21 [3] 6.08 km (4:50 / km) +19m 4:45 / km
ahr:152 max:172 shoes: Nike Air Pegasus+ 27 Trail WR
14.9 °C
My usual route. Noticed the City of St. Paul is at it again on Lexington Ave, at the bridge spanning BN tracks and Pierce Butler Rte, major construction this time. I took the time to look it up, they are putting in a pedestrian/bike bridge http://www.stpaul.gov/index.aspx?NID=638, yay! Probably to connect the Griggs Street Bikeway http://www.stpaul.gov/index.aspx?NID=4649 to Como Park, now we are talking. I also noticed that the county took down the construction fence around the new Como Pool. Son Colin came back from Iowa City for the weekend to do the life guard training, he'd like to get a job there.
Strength: Flexibility 20:00 [3]
Saturday Apr 14, 2012 #
Running 1:25:58 [3] 16.04 km (5:22 / km) +78m 5:14 / km
ahr:158 max:169 shoes: Nike Air Pegasus+ 27 Trail WR
18.4 °C
Gorgeous morning for a trail run. Took advantage of being in Bloomington at my accountant to stop at nearby Hopkins and Mounds Spring Parks. Mellie and I had a grand time, seeing pileated woodpeckers, various wild flowers and very few people. Mellie even had her first bath of the season, retrieving some sticks from the Minnesota River. My only regret was that we could not return via the Old Cedar Ave Bridge, which is closed. All the way around Long Meadow Lake would have been too much on an empty stomach so it was backtracking the way we came in.
Friday Apr 13, 2012 #
Running 20:08 [3] 3.68 km (5:28 / km) +12m 5:23 / km
ahr:136 max:146 shoes: Nike Air Pegasus+ 27
11.2 °C
Quick jog and stretch before picking up Colin at the Greyhound station. He's home for life guard training.
Strength: Flexibility 16:00 [3]
Swimming: Laps 35:56 [3] 1.51 km (23:48 / km)
Alternating 2 laps of freestyle, 2 laps of breast. Average 32.66"/lap; 53=fast 24.84"; 47=slow 50.95" (1 lap=25 yds)
Thursday Apr 12, 2012 #
Biking Road 19:56 [3] 6.8 km (2:56 / km) +19m 2:53 / km
ahr:111 max:157 shoes: Schwinn Super Le Tour II
5.4 °C
Easy ride on a crisp, beautiful morning.
Biking Road 21:43 [3] 6.67 km (3:15 / km) +19m 3:13 / km
ahr:134 max:161 shoes: Schwinn Super Le Tour II
18.0 °C
Picking up van after service. I was faster taking Hopkins Crossroad by bicycle with a head wind than later Hwy 169 by van.
Wednesday Apr 11, 2012 #
Running 30:45 [3] 6.26 km (4:55 / km) +17m 4:51 / km
ahr:152 max:166 shoes: Nike Air Pegasus+ 27
13.0 °C
Strength: Flexibility 10:00 [3]
Tuesday Apr 10, 2012 #
Running 1:04:53 [3] 12.99 km (5:00 / km) +60m 4:53 / km
ahr:154 max:166 shoes: Nike Air Pegasus+ 27 Trail WR
5.9 °C
Kind of chilly, was borderline underdressed. A pair of thin gloves would have been nice. Mellie thinks that running during the day is boring because she can't get off the leash.
Strength: Flexibility 22:00 [3]
Sunday Apr 8, 2012 #
Strength: Flexibility 22:00 [3]
Running 59:21 [3] 10.12 km (5:52 / km) +33m 5:46 / km
ahr:143 max:162 shoes: Nike Air Pegasus+ 27 Trail WR
4.7 °C
Vom Eise befreyt sind Strom und Bäche,
Durch des Frühlings holden, belebenden Blick,
Im Thale grünet Hoffnungs-Glück;
Der alte Winter, in seiner Schwäche,
Zog sich in rauhe Berge zurück.
Saturday Apr 7, 2012 #
Running 19:17 [3] 3.71 km (5:12 / km) +7m 5:09 / km
shoes: Nike Air Pegasus+ 27
8.6 °C
Killdeer at the RR tracks.
Strength: Flexibility 20:00 [3]
Orienteering race 1:06:53 [3] ** 9.5 km (7:02 / km) +52m 6:51 / km
ahr:155 max:173 shoes: Inov-8 Roclite 319
8.8 °C
Good course, and decent race. Managed not to make any major mistakes. The open terrain helped a lot. Some of the prairie areas had been burned, making progress much easier. However it was strange to run on deeply blackend ground. At CP1 I deliberately took my time since I tend to make big mistakes early on in a race.
CP3. Instead of following trail SW, I went due S, towards the pond. What a dumb thing to do, especially since I MEANT to take the trail to go to W end of pond ...
CP4. I should have followed the trail up the hill.
CP21. This should have been easy. Instead, I went too far around the pond, past the picknick table.
CP22. Probably getting tired and lacking confidence. It took me too long getting down to the road.
Friday Apr 6, 2012 #
Biking Road 59:25 [3] 26.71 km (2:13 / km) +39m 2:13 / km
ahr:145 max:163 shoes: Schwinn Super Le Tour II
3.9 °C
Beautiful morning. Some observations: Dressed well for temp with thermal base layer, thin polar fleece and high-vis soft-shell top, Craft pxc pants over bike shorts. Weak spot: cold feet. NO traffic of any type till I got to UMN campus. Light oncoming bike traffic on Cedar Lake Trail plus a HS track team on a morning jog, well behaved and friendly. Saw the sun rise in my rear-view mirror. Just on the Minnetonka border, on Ford Rd, N of Cedar Lake Rd, three deer, uncomfortably close at about 10 m, no idea which way they would jump. Some frost on the lawns.
Biking Road 1:01:46 [3] 26.77 km (2:18 / km) +40m 2:17 / km
ahr:152 max:170 shoes: Schwinn Super Le Tour II
16.3 °C
Seemed like there was a little more of a head wind.
Strength: Flexibility 22:00 [3]
Wednesday Apr 4, 2012 #
Running 19:29 [3] 3.64 km (5:21 / km) +13m 5:15 / km
ahr:141 max:153 shoes: Nike Air Pegasus+ 27 Trail WR
5.1 °C
Back to gloves and tights.
Strength: Flexibility 20:00 [3]
Tuesday Apr 3, 2012 #
Running 32:40 [3] 6.21 km (5:16 / km) +24m 5:10 / km
ahr:145 max:158 shoes: Nike Air Pegasus+ 27 Trail WR
7.9 °C
Strength: Flexibility 18:00 [3]
Monday Apr 2, 2012 #
Running 20:51 [3] 3.7 km (5:38 / km) +6m 5:35 / km
ahr:138 max:149 shoes: Nike Air Pegasus+ 27 Trail WR
10.3 °C
Strength: Flexibility 20:00 [3]
Sunday Apr 1, 2012 #
Running 29:12 [3] 6.13 km (4:46 / km) +22m 4:41 / km
ahr:155 max:174 shoes: Nike Air Pegasus+ 27
8.1 °C
Mellie got to chase a few geese along Energy Park Ct, what fun! A worker at one of the shps along the way had to come and look to see what all the ruckus was about, he laughed and waved at me and the crazy dog. Kicked up that pace a notch today.
Strength: Flexibility 20:00 [3]