Training Log Archive: cfosp1In the 30 days ending Jun 30, 2012:
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Saturday Jun 30, 2012 #
Running 46:29 [3] 8.92 km (5:13 / km) +13m 5:10 / km
ahr:150 max:162 shoes: Nike Air Pegasus+ 27 Trail WR
25.1 °C
Already hot and steamy. Picked a stretch to make it a round 200 km on foot for the month of June. It wasn't a training goal, but being so close, I just had to do it. Nice cold shower from the hose for Mellie and me as a reward.
Strength: Flexibility 24:00 [3]
25.0 °C
Friday Jun 29, 2012 #
Swimming: Laps 55:44 [3] 2.5 km (22:18 / km)
19.0 °C
Abandoned any attempt to work on my freestyle for now, instead focus on what works for me: breast stroke. I get about the same pace as with mixing breast and freestyle and I do not get winded at all. Some observations about Como Pool and the Friday early morning scene: The water is pretty dirty. The showers in the locker room are hot. I'm the only man, at least when I start at 0630. Everyone else is faster than me. Everyone else swims freestyle. If someone is slower than me, it's typically another man. Thoughts about the task ahead: Point to LaPointe open water swim: doing 500 m in about 11:15, 2500 m in 56:00 (as today) thus the 2.1 miles (or 3.4 km) should take me somewhere between 1:15 and 1:20 hr. Goggles: I decided to give my Aqua Sphere Kaiman goggles another try mostly because they are tinted. I took both the Kaymans and the Aqua Sphere Seal to the pool after applying some Quick Spit. I put the Kaimans on very carefully, making sure I had a tight seal. They did not let in any water for the entire swim! The Seals let in some water most of the time, once before I got a tight seal for an entire session. It seems that it must be mostly about making sure they are on just right. Nutrition: besides my double espresso I had a banana. I think that greatly enhanced how I felt during and after the swim.
Biking Commuting 9:00 [3] 3.3 km (2:44 / km)
shoes: Schwinn Super Le Tour II
18.0 °C
Biking Commuting 10:00 [3] 2.5 km (4:00 / km)
shoes: Schwinn Super Le Tour II
20.0 °C
Thursday Jun 28, 2012 #
Biking Commuting 14:22 [3] 5.86 km (2:27 / km)
ahr:115 max:135 shoes: Schwinn Super Le Tour II
25.2 °C
Running 50:05 [3] 8.45 km (5:56 / km)
ahr:137 max:169 shoes: Nike Air Pegasus+ 27 Trail WR
25.0 °C
I did not read Kitty's message carefully: she wrote Thursday and I assumed Wednesday. So I went to lend my moral support and had an easy workout with some plyo-type moves while Kitty, Heather and did 9 Yassos.
Biking Commuting 13:51 [3] 5.53 km (2:30 / km)
ahr:136 max:150 shoes: Schwinn Super Le Tour II
24.0 °C
Strength: Flexibility 24:00 [3]
24.0 °C
Running hills 1:24:30 [3] 5.95 km (14:12 / km) +68m 13:26 / km
ahr:116 max:150 shoes: Nike Air Pegasus+ 27
27.9 °C
20' warm-up
15' uphill ski-bounding w/ poles
15' uphill bounding w/o poles w/ rubber-band resistance
10' balance ball and medicine ball workout
Two cars broken into at Battle Creek Community Ctr.
Wednesday Jun 27, 2012 #
Biking Commuting 15:04 [3] 5.85 km (2:35 / km)
ahr:127 max:198 shoes: Schwinn Super Le Tour II
20.6 °C
Running 57:49 [3] 11.16 km (5:11 / km) +23m 5:08 / km
ahr:149 max:171 shoes: Nike Air Pegasus+ 27 Trail WR
21.1 °C
Must have misunderstood Kitty's message, I was alone. There were two kids doing ten reps of 150m and then the three guys from last week showed up, doing their Yassos. they are at 5 reps. I felt yesterday's LT workout and I wasn't sure if I loved the cooling effect when turning into the wind or hated the minute extra resistance.
Biking Commuting 15:32 [3] 5.8 km (2:41 / km)
ahr:125 max:162 shoes: Schwinn Super Le Tour II
22.6 °C
Strength: Flexibility 24:00 [3]
22.0 °C
Outside
Tuesday Jun 26, 2012 #
Running tempo 1:04:54 [3] 12.51 km (5:11 / km) +51m 5:05 / km
ahr:147 max:173 shoes: Nike Air Pegasus+ 27 Trail WR
17.6 °C
LT around the lake. Mellie does not like that faster pace, even with the temp being at a reasonable 15C.
Strength: Flexibility 25:00 [3]
18.0 °C
Outside
Sunday Jun 24, 2012 #
Roller Skiing Skate 2:08:07 [3] 24.65 km (5:12 / km) +250m 4:57 / km
ahr:137 max:172 shoes: Pursuit T6004 roller skis
24.6 °C
With Rob, Tom, Dayton, Kitty and Heather. Beautiful morning. As always I am leary of the hills, not up, but down. It went very well though and the selected route had fairly gentle downhills. Physical challenge was the uphill along River Rd and 50th, that's where I noticed that the workouts are paying off! We did walk one short section, down 50th before crossing St. Croix Tr. Two minor items of unpleasantness: my feet got terribly hot and wet inside my ski boots and the work leather glove I am using was starting to eat away at my wrist. Great workout with a good group of people!
Saturday Jun 23, 2012 #
Note
Running 1:57:19 [3] 21.29 km (5:31 / km) +152m 5:19 / km
ahr:143 max:159 shoes: Nike Air Pegasus+ 27 Trail WR
19.9 °C
Sisu OD deferred till tomorrow so I went for a long run with Smelly Mellie. I love running through Reservoir Woods, always a new discovery, this time some amazingly huge trees.
Strength: Flexibility 25:00 [3]
21.0 °C
Friday Jun 22, 2012 #
Biking Commuting 8:00 [3] 3.3 km (2:25 / km)
shoes: Schwinn Super Le Tour II
17.0 °C
Swimming: Laps 45:26 [3] 2.0 km (22:43 / km)
18.0 °C
First 20 lengths: 2br/2fr. Last 60 lengths: br. Only about a minute slower than last week's br/fr throughout, not counting stopping 3 times to empty goggles. It seems that alternating breast stroke and freestyle is hardly worth it for me. Either I learn to do freestyle without getting winded or I stick to breast. Water quite a bit warmer than last week, goggles still fogged up, and this week took on water.
Biking Commuting 10:00 [3] 2.53 km (3:57 / km)
shoes: Schwinn Super Le Tour II
18.0 °C
Thursday Jun 21, 2012 #
Running 33:10 [3] 6.37 km (5:12 / km) +10m 5:10 / km
ahr:146 max:162 shoes: Nike Air Pegasus+ 27
17.4 °C
Gorgeous morning, an "Up North" day: crisp clean air with a cool NW breeze, nothing left of the mugginess of the past few days.
Strength: Flexibility 23:00 [3]
Roller Skiing Classic 1:04:20 [3] 7.23 km (8:54 / km) +39m 8:40 / km
ahr:114 max:156 shoes: One Way Classic 5
22.8 °C
Focus on balance. It's coming, but slowly
Warm-up (not recorded on Garmin)
4x no poles
2x rubber band resistance
2x with poles
Cool-down
A car at the dog park lot had been burglarized.
Strength 10:00 [3]
one-legged squats in ski position x20 each side
1' simulated V2
20x sit-ups
20x push-ups
(2 series)
Wednesday Jun 20, 2012 #
Biking Commuting 15:17 [3] 5.91 km (2:35 / km) +2m 2:35 / km
ahr:125 max:149 shoes: Schwinn Super Le Tour II
25.4 °C
Running tempo 54:41 [3] 9.95 km (5:30 / km) +18m 5:27 / km
ahr:148 max:172 shoes: Nike Air Pegasus+ 27 Trail WR
25.2 °C
Kitty and Erica had already done one so I made up one Yasso at the end. Glad the rain held off. Feeling good.
Biking Commuting 16:39 [3] 5.66 km (2:57 / km) +0m 2:56 / km
ahr:120 max:135 shoes: Schwinn Super Le Tour II
25.5 °C
Strength: Flexibility 25:00 [3]
Tuesday Jun 19, 2012 #
Running 31:04 [3] 6.29 km (4:56 / km) +9m 4:54 / km
ahr:146 max:159 shoes: Nike Air Pegasus+ 27
19.0 °C
Looked like we got another good dose of rain overnight. I was interested to see if Como Pool would have lap swim on a rainy morning and they sure do. I noticed that BN Railroads is spraying herbicide along the trail the leads up to the Hamline pedestrian bridge. Not sure that I like that.
Strength: Flexibility 23:00 [3]
Biking Commuting 14:55 [3] 4.3 km (3:28 / km) +4m 3:27 / km
shoes: Schwinn Super Le Tour II
25.3 °C
Starting to get steamy!
Monday Jun 18, 2012 #
Biking Commuting 58:06 [3] 20.97 km (2:46 / km) +55m 2:44 / km
ahr:133 max:168 shoes: Schwinn Super Le Tour II
32.1 °C
Went to check on the bike I hope to ride one day, the All-City Cycles Space Horse, at the The Hub Bike Co-op on the West Bank. They did not have the Space Horse in my size but they let me try Mr. Pink, their pure road bike. I have to say I'm in love. I guess most things must feel better than my old Schwinn :( We'll see.
After that, I went to visit Gestur and got a full tour of his garden, nibbled on some delicious strawberries, smelled some savory spices and had a glass of an Italian aperitif. Gestur pointed me in the right direction to get the most convenient/least traffic route home, across the Franklin Bridge and up 27th across University back to the UMN Transit Way.
Nice way to have some light exercise on my rest day.
Sunday Jun 17, 2012 #
Running 30:41 [3] 6.07 km (5:03 / km) +27m 4:57 / km
ahr:148 max:163 shoes: Nike Air Pegasus+ 27
19.7 °C
Gorgeous morning, the humidity broke later yesterday afternoon. Trying to get rid of a bit of heaviness after a very active week.
Strength: Flexibility 24:00 [3]
Saturday Jun 16, 2012 #
Running 9:54 [3] 1.81 km (5:28 / km) +2m 5:27 / km
ahr:133 max:143 shoes: Nike Air Pegasus+ 27 Trail WR
19.4 °C
Did a warm-up loop with Mellie, also to checkif the Hamline U stadion was unlocked. It was not, so I returned home, switched to cleats and rode my bike to SPA.
Biking Commuting 15:11 [3] 5.87 km (2:35 / km) +1m 2:35 / km
ahr:123 max:142 shoes: Schwinn Super Le Tour II
20.3 °C
Running tempo 57:42 [3] 11.67 km (4:57 / km) +16m 4:55 / km
ahr:156 max:174 shoes: Nike Air Pegasus+ 27 Trail WR
21.5 °C
Make-up session because I missed the Wednesday workout due to overdistance on Tuesday. Did OK, even without my pacemakers. Went a little faster, though. I also switched from counter-clockwise to clockwise after four Yassos.
Biking Commuting 15:50 [3] 5.86 km (2:42 / km) +1m 2:42 / km
ahr:133 max:146 shoes: Schwinn Super Le Tour II
21.1 °C
Just as I was done with my track workout it started raining ...
Strength: Flexibility 23:00 [3]
Orienteering race 54:38 [3] *** 6.28 km (8:42 / km) +30m 8:30 / km
ahr:153 max:168 shoes: Inov-8 Mudclaws
24.6 °C
Laura from Denmark introduced herself, she had taken Lynn's International Health Systems class and she and Michael had been at a party at our house and she remembered me. First hot an muggy, then heavy rain. Got really turned around looking for 228, which took me 11 minutes to locate. By that time it was ready to make my way back and I picked up a few mor CPs. Ended up with 140 pts, sufficient for 8th, with more than 5' to spare. I should have been able to pick up another one. In hindsight I might have been able to clean up some of the CPs in the open farther S. But with the mistakes at 228 and the rain I probably made the right choice.
Friday Jun 15, 2012 #
Biking Commuting 8:00 [3] 3.31 km (2:25 / km)
shoes: Schwinn Super Le Tour II
16.0 °C
Swimming: Laps 43:58 [3] 2.0 km (21:59 / km)
17.0 °C
2 fr/2 br, 25m pool. Water and air were cool, for first time in a long time my goggles fogged up. No water entered goggles. Function of cool temps or the fact that I put goggles on dry skin?
Biking Commuting 8:00 [3] 2.9 km (2:46 / km)
shoes: Schwinn Super Le Tour II
18.0 °C
Thursday Jun 14, 2012 #
Running 29:17 [3] 6.06 km (4:50 / km) +17m 4:46 / km
ahr:158 max:168 shoes: Nike Air Pegasus+ 27
18.8 °C
Sisu MYR canceled due to dangerous storms tonight :(((
Grabbed a window of opportunity and went for a quick run instead. Wind in back felt suffocatingly muggy but once we turned our noses into the wind it was fine.
Strength: Flexibility 10:00 [3]
Outside
Wednesday Jun 13, 2012 #
Running 17:47 [3] 3.48 km (5:07 / km) +6m 5:04 / km
ahr:148 max:168 shoes: Nike Air Pegasus+ 27
21.9 °C
Glad for this little run to get yesterday's overdistance out of my bones.
Strength: Flexibility 23:00 [3]
Outside
Tuesday Jun 12, 2012 #
Running 2:38:07 [3] 26.64 km (5:56 / km) +259m 5:40 / km
ahr:137 max:159 shoes: Nike Air Pegasus+ 27 Trail WR
11.4 °C
Overdistance training. Had to take advantage of the temps. Almost cold, I was glad for the extra layer. Mellie stirred up a Turkey hen with a flock of youngsters. She took a bath in the Mississippi, in Crosby Lake and some mucky puddle along the way. Somehow labs are only truly happy when they are wet.
Strength: Flexibility 10:00 [3]
Outside
Sunday Jun 10, 2012 #
Running 30:47 [3] 6.03 km (5:06 / km) +26m 5:00 / km
ahr:151 max:160 shoes: Nike Air Pegasus+ 27
29.2 °C
Took it too easy getting going this morning: hot run. But we hosed down both before and after the run.
Strength: Flexibility 8:00 [3]
29.0 °C
Outside
Saturday Jun 9, 2012 #
Running 21:41 [3] 4.38 km (4:57 / km) +16m 4:52 / km
ahr:149 max:167 shoes: Nike Air Pegasus+ 27
25.3 °C
Getting hot and steamy already. Sidewalk along Snelling Ave by Hamline U is finished and at the new Lexington Bike Bridge foundations have been poured.
Strength: Flexibility 25:00 [3]
Outside
Biking Commuting 20:00 [3] 4.6 km (4:21 / km)
shoes: Schwinn Super Le Tour II
28.0 °C
Meant to go for lap swim at 11:00. No luck, today's grand opening, with emphasis on grand: people were lined up into the street. Son Colin will have his hands full as a life guard this PM. No lap swim so I picked up Lynn and we drove to Highland Pool instead, for a short swim, since time was almost up.
Biking Commuting 20:00 [3] 4.6 km (4:21 / km)
shoes: Schwinn Super Le Tour II
28.0 °C
Meant to go for lap swim at 11:00. No luck, today's grand opening, with emphasis on grand: people were lined up into the street. Son Colin will have his hands full as a life guard this PM. No lap swim so I picked up Lynn and we drove to Highland Pool instead, for a short swim, since time was almost up.
Swimming: Laps 14:38 [3] 0.6 km (24:23 / km)
28.0 °C
12 lengths @ 50m each. 1 fr, 11 br. Completely different experience, in Highland's 50m pool. Need to repeat this to get used to the open water swim in August. Busy place.
Biking Commuting 9:00 [3] 3.5 km (2:34 / km)
shoes: Schwinn Super Le Tour II
33.0 °C
Punitive expedition: son Colin had "borrowed" the family van to drive the 2.5 km to his job at Como Pool without asking for the required permission and irrespective the fact that riding his bike would likely be cheaper. The van was repossessed and brought home, Colin was not notified. He thought the action "unfair" and "mean" and called his friend Celia for a ride. His is a lucky guy in spite of mean parents.
Friday Jun 8, 2012 #
Running 1:02:40 [3] 12.3 km (5:06 / km) +54m 4:59 / km
ahr:154 max:174 shoes: Nike Air Pegasus+ 27 Trail WR
23.9 °C
Decided to do a run today instead of tomorrow, when it is supposed to be hot and humid. Will do a swim tomorrow instead of today. Hosed down Mellie before run and had a water stop at her behest. Getting pretty warm for the hairy beasts. HS state track meet at Hamline U, always exciting.
Strength: Flexibility 23:00 [3]
Outside
Thursday Jun 7, 2012 #
Running 18:53 [3] 3.6 km (5:15 / km) +11m 5:10 / km
ahr:139 max:153 shoes: Nike Air Pegasus+ 27
21.7 °C
Strength: Flexibility 25:00 [3]
Outside
Roller Skiing Classic 1:03:54 [3] 9.08 km (7:02 / km) +39m 6:53 / km
ahr:134 max:167 shoes: One Way Classic 5
26.1 °C
Another great workout, in steamy conditions, led by Jason. Carpooled with Karl from my neighborhood, great! Maybe Shirley will join us too, next time.
1. Warm-up from waterpark lot to Lower Afton Rd. lot
2. Balance/glide drill on one ski, across parking lot
3. Balance/glide drill on two skis
4. 4x single pole uphill along Lower Afton
5. 4x double pole uphill along Lower Afton
6. 3x striding/poling along Lower Afton
7. cool-down back to waterpark.
Strength 10:00 [3]
Lunges, 4x 12
Dips 3x15
Crunches 3x20
Front Plank 60"
Sideways plank, 30" each side
Wednesday Jun 6, 2012 #
Biking Commuting 13:13 [3] 5.79 km (2:17 / km)
ahr:139 max:147 shoes: Schwinn Super Le Tour II
17.4 °C
Biking Commuting 14:09 [3] 5.45 km (2:36 / km) +4m 2:35 / km
ahr:121 max:146 shoes: Schwinn Super Le Tour II
16.9 °C
Running 52:45 [3] 9.81 km (5:23 / km) +22m 5:19 / km
ahr:147 max:169 shoes: Nike Air Pegasus+ 27 Trail WR
16.9 °C
Rode my bike to track as a warm-up. Legs felt weird when I started to jog but only for about half a lap. Ran the second lane, Felt easier than last week, even the two additional Yassos.
Strength: Flexibility 25:00 [3]
Outside
Tuesday Jun 5, 2012 #
Running 29:03 [3] 6.19 km (4:42 / km) +10m 4:39 / km
ahr:154 max:172 shoes: Nike Air Pegasus+ 27
20.6 °C
Meant to do my default jog. About 1 km in I noticed that my pace was about 10" faster than usual without even noticing it. I menat to simply maintain that pace but the jog ended up deteriorating into a tempo run. Did 5 km at a pace about 20" faster than my regular pace and a slower cool-down. Result of rest week? Training paying off?
Strength: Flexibility 24:00 [3]
Outside!
Sunday Jun 3, 2012 #
Biking Road 2:50:06 [3] 63.42 km (2:41 / km) +385m 2:36 / km
ahr:124 max:163 shoes: Schwinn Super Le Tour II
19.5 °C
Beautiful ride along Trimbelle Creek Valley to Mississippi. River on small country roads in good company of David. Deer, Baltimore orioles, gold finches and other animals. A few challenging hills on the way back.
Saturday Jun 2, 2012 #
Running 20:46 [3] 4.29 km (4:50 / km) +42m 4:37 / km
ahr:150 max:169 shoes: Nike Air Pegasus+ 27 Trail WR
15.1 °C
Needed to get Mellie out for a run. Ran up Stagecoach Tr. and 15th St. In the time I had no way to make a loop so I simply turned back. Too bad there are no trails through the woods here, all private property. On way back I rolled downhill, kicking up the pace a couple notches for one km. In the process I managed to hit the stop rather than the lap button.
Roller Skiing Skate 1:09:00 [3] 8.35 km (8:16 / km) +76m 7:54 / km
ahr:129 max:178 shoes: Pursuit T6004 roller skis
17.9 °C
Met up with the Sisu crew to set some speed benchmarks. Tom thought that since we are periodically testing our general fitness, we should do the same for our actual skiing.
1. Double poling on Valley Creek Tr. 1600 m (1 mi)
2. Skate skiing on Trading Post Tr. 1850 m
Biking Road (Leisure) 1:07:33 [1] 12.69 km (5:19 / km) +18m 5:17 / km
ahr:90 max:124 shoes: Schwinn Super Le Tour II
23.8 °C
Out with Lynn, Peggy and Joel for a leisurely afternoon ride, ending at the 5-8 Club in S Minneapolis with a Juicy Lucy and a couple of beers.
Friday Jun 1, 2012 #
Swimming: Laps 36:40 [3] 1.5 km (24:27 / km)
2 Br, 2 FCr
25 m x 60
Much better workout in larger pool with cooler water.