Training Log Archive: cfosp1In the 30 days ending Apr 30, 2013:
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Tuesday Apr 30, 2013 #
Biking Commuting 44:02 18.28 km (2:25 / km) +51m 2:23 / km
ahr:142 max:155 shoes: All-City Space Horse
Temp: 19.2 °C. Cloudy.
First ride to work, feeling a little tentative about my route. Still, the old way under Dinky Town went well, as shown by a much stronger cyclist, who kept to the road and arrived at Stone Arch Bridge at the same time as me. A little looking around at Cedar Lake and Theodore Wirth Pkwy to find the right way, but not complicated. Lots of bikes at the rack and nice showers at the Target Gym.
Strength: Flexibility 30:00 [3]
Temp: 20.0 °C. Partly cloudy.
Biking Commuting 41:42 17.94 km (2:19 / km) +22m 2:19 / km
ahr:152 max:244 shoes: All-City Space Horse
Temp: 20.2 °C. Cloudy.
Uneventful, nice to be riding with the wind. Stopped on Stone Arch Bridge for picture. Lots of cyclists out. only 10-15 minutes slower than by car. Great to be able to ride to work.
Sunday Apr 28, 2013 #
Biking Road 40:29 14.76 km (2:45 / km) +64m 2:41 / km
ahr:151 max:167 shoes: All-City Space Horse
Temp: 18.0 °C. Clear.
Bike works really well, cross tires roll with little more resistance than slicks. Scary downhill on gravel road to Miesville Ravine. Not used to riding on gravel.
Biking Road 1:46:51 28.3 km (3:47 / km) +89m 3:43 / km
ahr:140 max:172 shoes: All-City Space Horse
Temp: 22.0 °C. Clear.
Starting with a major uphill after the Miesville O leg I had the sense that this would be a tough one. The wind had picked up from the south and seemed to angle mostly into my face. The gravel leg on 280th Str. seemed interminable and when I turned S, into the wind on the short jog past CP19 and back to Cannon Falls I hit the wall. I walked the bike for a few steps, got on the bike and got going slowly. Things improved a bit but then cramping in my inner thighs started. I sucked the last bit of Gatorade out of my bladder and started looking for a spot where I could fill up. I stopped at the gas station on Hwy 56 in Randolph to do so and was caught by three teams. I hurried too much and rode right past CP20, only noticing my mistake when I got to the big bridge across the Cannon. 500 m bonus ... By the time I got back to Phillippo, I had dropped two of the teams and caught up with the third and the cramping had mostly stopped.
Orienteering 17:06 2.18 km (7:51 / km) +10m 7:41 / km
ahr:145 max:158 shoes: Salomon Speedcross 3
Temp: 15.7 °C. Clear.
Not my proudest moment, yacking it up with Stephen B and not paying attention, consequently the last ones one the water ...
Canoeing Lake 22:38 2.57 km (8:48 / km) +7m 8:42 / km
ahr:155 max:162
Temp: 16.5 °C. Clear.
Making up a little time with two strong paddlers. Wind not a factor, fortunately!
Orienteering 35:53 3.84 km (9:21 / km) +8m 9:15 / km
ahr:146 max:163 shoes: Salomon Speedcross 3
Temp: 17.3 °C. Clear.
Orienteering leg off an aerial photo, not that easy. The vegetation features look all the same. Tricky!
Orienteering 1:39:03 7.74 km (12:48 / km) +161m 11:36 / km
ahr:151 max:170 shoes: Salomon Speedcross 3
Temp: 19.7 °C. Clear.
Very hilly terrain, ravine was the right word. Thick brambles and prickly ash didn't help, either. One big blooper at CP16, where I was looking in the wrong ravine. That cost me at least 10'. Started to get tired and sore, feeling the heat, too and I was not looking forward to that steep bike climb out of the ravine. Volunteers were so friendly!
Orienteering race 1:04:11 4.55 km (14:06 / km) +106m 12:38 / km
ahr:124 max:150 shoes: Salomon Speedcross 3
Temp: 23.6 °C. Partly cloudy.
Getting pretty tired and worn out but got cramping under control. Mostly walked. Decided to drop CP30, after I screwed up on CP 25, I added CP29 and then CP28 (which I definitely could have done) to that list.
Note
Saturday Apr 27, 2013 #
Strength: Flexibility 30:00 [3]
Temp: 16.0 °C. Clear.
70 dips in one minute.
Running 32:05 6.06 km (5:18 / km) +13m 5:14 / km
ahr:157 max:169 shoes: Nike Air Pegasus+ 29
Temp: 14.2 °C. Clear.
Dropped Lynn off for Bob Dylan tickets tailgating and took Mellie for a run from there. Beautiful morning, ran along the BNSF tracks and found a nice shop broom with broken off handle. Reward for my workout ;-)
Biking Commuting 3:50 1.32 km (2:54 / km)
ahr:125 max:134 shoes: All-City Space Horse
Temp: 22.8 °C. Clear.
Reading the instructions did the trick. Then with cross tires.
Biking Commuting 3:32 1.33 km (2:39 / km)
ahr:120 max:129 shoes: All-City Space Horse
Temp: 22.7 °C. Clear.
Reading the instructions did the trick. First with road tires.
Friday Apr 26, 2013 #
Biking Commuting 1:26 [1] 0.36 km (3:59 / km)
ahr:104 max:109 shoes: All-City Space Horse
Temp: 21.6 °C. Clear.
Trying to pair my new 910XT with bike cadence sensor without reading the manual. The problem is that I always forget how to between trying ...
Thursday Apr 25, 2013 #
Running 40:22 8.15 km (4:57 / km) +21m 4:53 / km
ahr:159 max:174 shoes: Nike Air Pegasus+ 29 Trail WR
Temp: 10.9 °C. Clear.
Beautiful evening for a jog. Unbelievable how MN weather can change in a couple of days. I think spring is finally here. Also quite happy with my pace, I did not feel like I was pushing any harder. Must be the lack of slipperyness and stripping layers.
Strength: Flexibility 28:00 [3]
Temp: 11.0 °C. Clear.
Wednesday Apr 24, 2013 #
Running 18:41 3.56 km (5:15 / km) +20m 5:06 / km
ahr:158 max:179 shoes: Nike Air Pegasus+ 29
Temp: -2.4 °C. Clear.
Crazy, 10 cm snow yesterday, clean sidewalks today. But a few slippery spots. Gorgeous morning!
Strength: Flexibility 25:00 [3]
Temp: -2.0 °C. Clear.
Sunday Apr 21, 2013 #
Running 33:28 6.24 km (5:22 / km) +19m 5:17 / km
ahr:160 max:225 shoes: Nike Air Pegasus+ 29 Trail WR
Temp: 2.1 °C. Cloudy.
Didn't really feel like running today but then I came across a video of a German dog sledder, Heini Winter, who was taking his 16 dogs on a bike ride in and around town. Very fun. Needless to say that I had to take my dog out for a run immediately. Crunch snow underfoot, cold and blustery but it felt good.
Strength: Flexibility 29:00 [3]
Saturday Apr 20, 2013 #
Orienteering race 1:27:23 9.3 km (9:24 / km) +188m 8:32 / km
ahr:153 max:174 shoes: Inov-8 Roclite 315
Temp: 3.7 °C. Light rain.
Great course set by Andrei, as usual, the Afton terrain helps with the orienteering part. However, I screwed up in a MAJOR way on CP7, a boulder. I was basically steps away from it, looking at a ditch or small ravine and thought "It's not going to be in there" and kept going. After lots of back and forth and 10-12 fruitless minutes I returned and almost walked away again thinking "I've been here." Then I looked, and there it was ... Minor mistake on 10, where more careful reading of the map would have avoided me going too far down on this steep hill. It was a short cliff by itself, not a continuous chain ... Spiked most of the others.
Thursday Apr 18, 2013 #
Running 23:03 6.08 km (3:47 / km) +16m 3:45 / km
ahr:157 max:169 shoes: Nike Air Pegasus+ 29 Trail WR
Temp: 0.5 °C. Light rain.
Cold, drizzly and windy, but still nice to be running. If this had been a clear day it would have been a sunrise run! No one out on Hamline U campus.
Strength: Flexibility 28:00 [3]
Tuesday Apr 16, 2013 #
Strength: Flexibility 28:00 [3]
Temp: 7.0 °C. Clear.
Running 42:39 8.23 km (5:11 / km) +41m 5:03 / km
ahr:151 max:163 shoes: Nike Air Pegasus+ 29 Trail WR
Temp: 7.1 °C. Clear.
Beautiful afternoon, had to take advantage before the next band of rain and snow. For once, I ran down Como Ave and a guy driving by yelled "Hey, sexy." It was Jake, who had seen me run up Snelling. We had a quick chat, catching up, sharing stories about friends who had been at Boston Marathon. He's getting ready for one in May. After we parted I continued towards Como Zoo, the wolf pen and did a little swing down the W side of Como Lake.
Sunday Apr 14, 2013 #
Strength: Flexibility 30:00 [3]
Running 32:46 6.15 km (5:20 / km) +28m 5:13 / km
ahr:154 max:174 shoes: Nike Air Pegasus+ 29 Trail WR
Temp: -0.6 °C. Snow.
Wearing compression tights under xc pants and jacket and feeling just right. Gloved hands and stocking cap. Slippery spots on the sidewalks and crusty snow with a couple of cm of fresh fluff on the lawns and the Twins game was canceled. Everyone and the next guy knows that I like winter, but it is time for spring now.
Friday Apr 12, 2013 #
Running: Long long 2:54:17 22.17 km (7:52 / km) +237m 7:28 / km
ahr:142 max:166 shoes: Salomon Speedcross 3
Temp: 2.1 °C. Light rain.
Starting a new tradition, after doing this last year following my CPA appointment regarding taxes: from Pond-Dakota Mission Park Mellie and I ran clockwise around Long Meadow Lake. Getting started we were fresh nad the thin layer of snow on firm trails felt not too bad. But when we started bushwhacking E of Cedar Ave, things deteriorated. Lots of sloppy wet ground under the snow. We also had to ignore signs threatening dire consequences a few times to make it through the maintained portion of the MN Valley National Wildlife Rfuge and past the HP campus. Oddly, along the MN river there seemed to be more snow on the ground and the service road was a mess in several places. We probably bit a little more off than we could chew for our first long run of the season. But Mellie loved it, no leash for the entire run nad several dips in icy pond and MN River waters. Amazing, last year, the trees were greening and lots of flowers, this year ice and snow. Salomon Speedcross performed well on this first long trail outing.
Thursday Apr 11, 2013 #
Note
Running 43:31 7.86 km (5:32 / km) +19m 5:28 / km
ahr:147 max:159 shoes: Salomon Speedcross 3
Temp: 2.0 °C. Light rain.
We did get far less snow than predicted, about 5 cm at Como Park and a little more near home. You can tell that the ground is warming up, the sidewalks were very slushy and wet. But I love running on soft snow!
Sunday Apr 7, 2013 #
Running 7:04 1.19 km (5:56 / km) +2m 5:54 / km
ahr:135 max:144 shoes: Nike Air Pegasus+ 29
Temp: 5.8 °C. Cloudy.
Easy cool-down jog while waiting for Lynn to pick me up.
Running 34:27 6.36 km (5:25 / km)
ahr:147 max:169 shoes: Nike Air Pegasus+ 29
Temp: 4.7 °C. Cloudy.
Needed to get Lynn's car and decided to pick it up by jogging there along the BNSF tracks that go right by Colin's house. Nice, easy jog, mostly on soft surface. Car was not there but that wasn't Colin's fault.
Saturday Apr 6, 2013 #
Orienteering race 1:00:48 7.18 km (8:28 / km) +99m 7:55 / km
ahr:150 max:176 shoes: Inov-8 Roclite 315
Temp: 8.6 °C. Cloudy.
20 cm snow on top of ankle-deep standing water, fun fun fun! Due to the conditions Pete shortened and modified course that brought us to both sideds of MN 95. Took my time, thus avoided many of my usual mistakes. Glad the rain held off until we were done.
Thursday Apr 4, 2013 #
Running 34:13 6.26 km (5:28 / km) +24m 5:22 / km
ahr:145 max:163 shoes: Nike Air Pegasus+ 29
Temp: 9.3 °C. Clear.
I really didn't feel like doing anything but Mellie was insistent and I am glad she got me out of the house! First run in shorts, It looks like the weekend will be cold and rainy, maybe even snowy. Amazing how little snow is left, two weeks ago I had my last ski, last week there were still plenty of icy spots on the sidewalks and this week was anything but warm.
Strength: Flexibility 29:00 [3]
Temp: 9.0 °C. Clear.