Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cfosp1

In the 30 days ending Jun 30, 2014:

activity	#	time	miles		km		+m
Biking Commuting	27	16:58:48	287.07	(3:33)	462.0	(2:12)	1282
Running	6	6:47:52	40.94	(9:58)	65.88	(6:11)	884
Strength: Flexibility	15	5:56:21	0.45		0.72		6
Kayak: Lake	3	3:12:03	12.29	(15:38)	19.78	(9:43)	30
Hiking	7	2:56:21	10.48	(16:50)	16.86	(10:28)	246
Roller Skiing Skate	2	2:55:16	22.51	(7:47)	36.22	(4:50)	484
Running: Interval	2	2:05:09	11.61	(10:47)	18.69	(6:42)	260
Roller Skiing Classic	1	1:02:45	7.21	(8:42)	11.6	(5:25)	185
Biking Road	1	40:24	11.12	(3:38)	17.9	(2:15)	14
Biking: Trail/Road	1	39:28	6.15	(6:25)	9.9	(3:59)	111
Total	47	43:14:27	409.83		659.55		3501
[1-5]	47	43:13:16

3:55

0:00

» now

Monday Jun 30, 2014 #

6 AM

Biking Commuting 37:37 18.02 km (2:05 / km) +109m 2:02 / km
ahr:139 max:159 shoes: All-City Space Horse

Beautiful ride in. One of the people on Metro Cycling FB page wroete a review on Wind Blox (http://mnbiketrailnavigator.blogspot.com/2014/06/p...) which cut down on wind noise. Since I had noticed wind noise while riding, I decided to take an $12 ($16 w/ shipping) risk and try them They actually seem to work. There is still wind noise, but it is not as deafening.

4 PM

Biking Commuting 38:17 18.08 km (2:07 / km) +136m 2:02 / km
ahr:145 max:164 shoes: All-City Space Horse

Another good ride, this time with a nice hand from the wind. Weird little snafu as I was getting onto Snelling: I though I dropped the chain. Turned out I had inadvertently switched into the lower chain ring in front. On the sidewalk, I stopped and exchange a few words with an elderly gent whom I see almost daily now. Sometimes I stop to let him pass and sometimes he does the same for me. The sidewalk is quite narrow in places. Two cars at one of the pedestrian crossings, one stopped behind and one in front of the stripes. The lady in front of the stripes was quickly going to close the gap so I couldn't cross. Nice gesture, I am glad she didn't squeeze me against the car waiting for a gap in traffic.

Saturday Jun 28, 2014 #

5 AM

Running 56:44 9.23 km (6:09 / km) +58m 5:58 / km
ahr:140 max:151 shoes: Nike Air Pegasus+ 29 Trail WR

A quick run before setting up for James graduation party. Ran into old West colleague Jean W at Como Lake I stopped to say hi and we chatted for 10'. A gorgeous morning. I hosed mellie down before we started and she jumped in both Como Lake and the fountain at the roundabout by the bandstand, Glad to see that there are still a few people who walk the golf course instead of riding it. A dad or coach with two you guys, all carrying their bags.

Strength: Flexibility 14:42 [1] +3m
ahr:95 max:105 shoes: Garmin Fenix 2

Even with the wind, the skeeters were so bad that they drove me indoors. Rollers on back and legs.

Friday Jun 27, 2014 #

6 AM

Running 57:05 6.23 km (9:10 / km) +218m 7:48 / km
ahr:138 max:164 shoes: Nike Air Pegasus+ 29 Trail WR

With Chris and John.
Warm-up jog
6 x stairs in 1:20 at East River Pkwy and Harvard St. SE
5 x 35 push-ups
Cool-down jog
Good workout!

11 AM

Hiking 21:17 1.7 km (12:31 / km) +20m 11:49 / km
shoes: Garmin Fenix 2

Noticed yesterday that Brownie is over its banks and needed to go check this out. The Loppet people better hope for a drop in water levels otherwise we'll have to sit on our skis while negotiating the tunnel between Brownie and Cedar Lakes. Trail along the SW side of the lake are under water.

Thursday Jun 26, 2014 #

6 AM

Biking Commuting 37:05 18.07 km (2:03 / km) +105m 2:00 / km
ahr:140 max:156 shoes: All-City Space Horse

Nice ride in early morning sun. Took some pictures while riding, of the Cedar Lake Trail and freight train. Today's temps are from Garmin's Tempe pod, attached to my shoe laces. can't wait to try this in the winter.

C • Belgium? 6

4 PM

Biking Commuting 43:36 18.16 km (2:24 / km) +163m 2:18 / km
ahr:138 max:167 shoes: All-City Space Horse

Hard work, pedaling into a decent headwind, especially the last segment. Beautiful wildflowers along the trail. Again riding a little faster than I had meant to. There was an odd traffic detour at the St. Anthony Falls Upper Lock and Dam parking, Cars were made to turn into the parking lot in order to make a u-turn. Wonder why this was going on ...

Wednesday Jun 25, 2014 #

6 AM

Biking Commuting 38:37 18.08 km (2:08 / km) +114m 2:04 / km
ahr:135 max:153 shoes: Garmin Fenix 2

Felt downright chilly this morning. Six weeks ago it would have seemed downright toasty.

4 PM

Biking Commuting 39:56 18.11 km (2:12 / km) +108m 2:08 / km
ahr:133 max:167 shoes: Garmin Fenix 2

Meant to do a relaxed ride, but then there were those two cyclists. I slowly caught up with them and they let me pass. I guess then they wanted to put me in my place and took off. I caught up with them after a while, they seemed surprised. Lots of traffic on Snelling, with back-up. Made room for an oldster who was heading towards me on the bridge. In passing he apologized saying that he should have been the one to wait.

Tuesday Jun 24, 2014 #

2 PM

Biking: Trail/Road 39:28 9.9 km (3:59 / km) +111m 3:46 / km
shoes: Garmin Fenix 2

Matt suggested to have our weekly status using the new loaner bikes. Of course I was game. We did a quick in and out through T Wirth and on the Luce Line. We even talked work. Those bikes are pretty nice, sturdy yet fairly light. Very nice ride on trails I had never been on before. Trying to minimize the sweat factor, without success.

6 PM

Roller Skiing Skate 1:19:22 16.36 km (4:51 / km) +195m 4:35 / km
ahr:141 max:170 shoes: Garmin Fenix 2

Sisu MYR: Open Field Technique and L3 Intervals. Beautiful evening. It had rained on the Eastside, the trails were wet, even some water running across in a couple of places. Peter, Andy, John, Mary, Matt, Tim Kitty and I, under the watchful eyes of coach Margie.
Warming up with some open field drills, a total of 5 reps.
5 x 5:00 L3 intervals
I partnered up with Kitty, great to have such a proficient skier to shadow.
Shoulder is improving, still a little sore, but I can pole without any issues. There are some cracks in the pavement, though and they creep me out.

Roller Skiing Skate 8:21 1.85 km (4:31 / km) +14m 4:21 / km
ahr:143 max:160 shoes: Garmin Fenix 2

Sisu MYR: Cool-down: Quick cool-down ski with Kitty.

Monday Jun 23, 2014 #

6 AM

Biking Commuting 38:41 18.07 km (2:08 / km) +108m 2:05 / km
ahr:132 max:152 shoes: Garmin Fenix 2

Gorgeous morning for a bike ride, morning sun cast a golden hue on everything. Flowers along Cedar Lake Trail are mostly yellow, too.

4 PM

Biking Commuting 39:16 18.11 km (2:10 / km) +97m 2:07 / km
ahr:148 max:208 shoes: Garmin Fenix 2

Interesting ride home. Busy everywhere, especially Stone Arch Bridge, where people were taking in the roaring waters of St. Anthony Falls, At the intersection of the UMN Transit Way and Como Ave I saw that the UMN bus that had just passed me stopped just after crossing Como. Then I noticed a young woman sitting on the shoulder next to her bike. As I came closer it became clear she just had had an accident: twisted front wheel and bloody knees. I stopped and asked if she had been hit by the bus. She told me that she had had a collision with another cyclist. She insisted she was fine and that a frined of hers was on the way to pick her up. She even smiled. With that the next rider stopped to check on her and I continued. Impressed with the UMN bus driver who stopped to make sure she was OK. But that wasn't all. Going S on Snelling at this time of the day I take the sidewalk next to the N bound lane there are a couple of places where entrance and exit ramps need to be crossed. I ride very conservatively and let all those cars in a hurry drive by, waiting for a gap. Today, when I grabbed my gap of 100+ m to the next car, the lady accelerated as if she wanted to run me down, laying on her horn. I felt compelled to take extreme action by flipping the bird. A shout out to semis, who are the ones who more often than not slow down to give me more time to pass.

Sunday Jun 22, 2014 #

6 AM

Strength: Flexibility 33:28 0.52 km (1:04:22 / km) +2m 1:03:09 / km
ahr:106 max:134 shoes: Garmin Fenix 2

Biking Commuting 17:23 6.35 km (2:44 / km) +37m 2:40 / km
ahr:129 max:144 shoes: Garmin Fenix 2

Coffee with Jim. Planning receiving our 1/4 of a grass-fed cow and trading turkey hunting and fly fishing stories.

Running 53:01 9.04 km (5:52 / km) +72m 5:38 / km
ahr:144 max:163 shoes: Garmin Fenix 2

Running fewer days but longer distances. Lower extremities and rear end feel a little out of whack. Towards the end of this nice run, my left knee started giving me some trouble. it stopped as soon as I stopped running. I think the full week of bike commuting during the week of June 9 may have been a little too much. Too much riding close to what my legs could handle. Will be cautious this week.

Saturday Jun 21, 2014 #

6 AM

Running 1:04:20 11.56 km (5:34 / km) +80m 5:23 / km
ahr:151 max:165 shoes: Nike Air Pegasus+ 29 Trail WR

Beautiful start to the summer solstice, a good jog is just the right thing to celebrate! The air along Snelling Ave wasn't that great because of a long line of hot rods waiting to be let into the State Fair grounds. Ran the single track along Hamline and again, classic cars lined up along Midway Pkwy when I crossed. The grassy stretches were wet and soft.

Hiking 10:26 [1] 0.73 km (14:18 / km) +1m 14:12 / km
ahr:102 max:107 shoes: Nike Air Pegasus+ 29 Trail WR

And picking up the evidence of Mellie's passing by ... Some interesting fungi, too.

Strength: Flexibility 23:23 0.2 km (1:56:55 / km) +1m 1:54:04 / km
ahr:101 max:134

Roller on legs and back.

Friday Jun 20, 2014 #

6 AM

Biking Commuting 41:02 17.98 km (2:17 / km) +15m 2:16 / km
ahr:126 max:152 shoes: All-City Space Horse

Planned an easy ride for my ride in today and for once stuck to my plan. Muggy and humid, so much moisture around from the recent storms. St. Anthony falls did not look much different from the past weeks even though I'm sure there were many more cubic meters of water going over the dam. On the other hand, Cedar Lake Trail was covered in 15 cm of water at the new Van White bridge, with no way around. I just rode slowly.

2 PM

Biking Commuting 42:58 18.07 km (2:23 / km) +10m 2:22 / km
ahr:143 max:211 shoes: All-City Space Horse

Another comfortable ride to finish my rest week. There were many people on Stone Arch Bridge, looking at the falls. Lots of traffic on Como near the State Fair grounds, classic car event is this weekend.

Strength: Flexibility 30:03
ahr:102 max:146

The usual. Shoulder is improving steadily, adding cautious dips back into my routine.

Wednesday Jun 18, 2014 #

10 AM

Hiking 40:00 [1] 4.0 km (10:00 / km)
shoes: Ecco Hybrid

Rest day, doing a walking meeting with Matt. Amazing houses in this neighborhood.

Tuesday Jun 17, 2014 #

6 AM

Biking Commuting 38:33 18.01 km (2:08 / km) +12m 2:08 / km
ahr:137 max:206 shoes: All-City Space Horse

On the ramp from Snelling to Como, pickup truck passed me just as I reached the intersection. Wouldn't have thought much of it except he cut off a disabled guy who had just entered the crosswalk. As he walked by me I told him "What an ***hole." He answered "Tell me about it." Other than that a nice ride in.

4 PM

Biking Commuting 41:12 18.01 km (2:17 / km) +11m 2:17 / km
ahr:138 max:168 shoes: All-City Space Horse

Trying hard to keep the heart rate down, Not very successful, too many opportunities to speed up.

6 PM

Roller Skiing Skate 1:27:33 18.01 km (4:52 / km) +275m 4:31 / km
ahr:141 max:164 shoes: Pursuit T6004 roller skis

Sisu MYR: Roller Ski Skate Intervals
Warm-up
4 x 10:00 skate skiing at L3, V2 as much as possible (not that much for me)
Recovering during downhill
Cool-down
First time at Point Douglas since last year. Road has suffered quite a bit from last winter. Lots of crap on the bike trail from the storms. took a couple of stumbles when we were warming up and rolling too slow. Nothing but a skinned knee. Poling felt fine. Uphill on bike trail, downhill on Lower Afton shoulder, which is much cleaner and smooth. The one road crossing was very rough and it's impossible to stop there because of the incline. Safer on Lower Afton, which has right of way.
Juniors were training with Kevin, fun to see their strength and skill.

Monday Jun 16, 2014 #

6 AM

Biking Commuting 37:18 17.98 km (2:04 / km) +14m 2:04 / km
ahr:148 max:232 shoes: All-City Space Horse

Came across a Green Line train, now that people have to pay, there were only 3 passengers. Or was it the early hour (6:30)? Got a nice lift from a group of six cyclists from Stone Arch Bridge and River Rd over Cedar Lake Trail to the branch that goes to Loring Greenway. Nice to be drafting for a change. I thanked them and kept going towards work.

11 AM

Hiking 25:10 [1] 2.51 km (10:02 / km) +77m 8:41 / km
shoes: Pearl iZUMi X ALP Seek V

Checked out how much time it will take to walk from TCW to Cedar Lake Trail. I don't like this option, even when walking to where pedestrian and bike trails split, the trail is very narrow.

3 PM

Biking Commuting 37:14 18.0 km (2:04 / km) +2m 2:04 / km
ahr:157 max:230 shoes: All-City Space Horse

A sprinkle, off and on till Stone Arch Bridge. Saw Carlos again, this time we were both slow enough to stop, on the ramp from River Rd to Cedar Lake Trail. Not very long because we both wanted to beat the rain. Seemed like Carlos was taking the wrong direction.

Strength: Flexibility 15:54
ahr:97 max:127

Fled indoors because of rain and mosquitoes. Short stretches and 120 push-ups.

Sunday Jun 15, 2014 #

6 AM

Running 47:27 8.82 km (5:23 / km) +128m 5:01 / km
ahr:147 max:164 shoes: Nike Air Pegasus+ 29 Trail WR

Grabbed that window of opportunity between two rain periods: had a dry run (from above at least) and made it home just by the time it started pouring again. This early on a wet Sunday morning Mellie had a 90% off-leash run, had her on only along part of Lexington. Buggy: one in the eye and one in my throat, which I needed to cough up. Looked like the manager was checking on the greens when we were crossing the golf course.

Strength: Flexibility 31:00
ahr:93 max:126

Some roller work legs and back and the EU 100.

Saturday Jun 14, 2014 #

6 AM

Running: Interval 1:13:09 12.88 km (5:41 / km) +94m 5:29 / km
ahr:144 max:164 shoes: Nike Air Pegasus+ 29 Trail WR

The usual route, tempo interval around the lake. Felt like I did a nice job keeping HR in the appropriate zones. A couple of times it looked like it would start raining but after a few sprinkles it stopped again. Made sure that the Mellster stayed cool and hydrated, first let him drink from the water fountain W of lake (couldn't fill bowl because water pressure was too low to get over the rim) and then let her jump into the fountain. She loved it.

Strength: Flexibility 12:34 [1]
ahr:101 max:121

Lower extremities and 120 assisted push-ups. Mosquitoes are out in force.

Biking Commuting 8:51 [1] 2.0 km (4:26 / km)
shoes: Good Loaner Bike

Borrowed James' friend Noah's MTB to ride along Pierce Butler to dig up some Lotus corniculatus (or birdfoot deervetch) for the boulevard. I was gone no more than 8 minutes; as I returned I came upon a distraught Noah who thought his bike had been stolen. Lucky for him, I was the thief. If memory serves well he actually did lose a bike from our backyard a few years back.

Friday Jun 13, 2014 #

5 AM

Biking Commuting 30:47 13.46 km (2:17 / km) +10m 2:17 / km
ahr:139 max:153 shoes: All-City Space Horse

Nothing strenuous after hard stair work-out. tried to keep a nice, even spin going.

Biking Commuting 9:46 4.18 km (2:20 / km)
ahr:125 max:138 shoes: All-City Space Horse

Less than 10 minutes to Endurance United HQ. No excuse not to go to Friday morning core team workout!

Running: Interval 52:00 5.81 km (8:57 / km) +166m 7:50 / km
ahr:136 max:168 shoes: Nike Air Pegasus+ 29 Trail WR

Met John and Kevin for early morning hills.
Warm-up jog to river
4 x stairs at River Road and Harvard.
100 push-ups (yay! full push-ups for the first time in 2 months!)
Some planks an (assisted) dips
Cool-down jog back to EU HQ.

3 PM

Biking Commuting 39:17 18.05 km (2:11 / km) +7m 2:10 / km
ahr:134 max:157 shoes: All-City Space Horse

Another easy ride. Some action along the LRT near TCF stadium. I think workers were doing last checks before tomorrow's grand opening.

Thursday Jun 12, 2014 #

4 PM

Biking Commuting 36:03 17.87 km (2:01 / km) +1m 2:01 / km
ahr:138 max:165 shoes: All-City Space Horse

Very little difference between temp this morning and temp this afternoon, But wind was generally in my favor, even stronger than this morning. Tried to take it easy but failed.

Biking Commuting 36:03 17.87 km (2:01 / km) +1m 2:01 / km
ahr:138 max:165 shoes: All-City Space Horse

Very little difference between temp this morning and temp this afternoon, But wind was generally in my favor, even stronger than this morning. Tried to take it easy but failed.

Strength: Flexibility 15:02 [1]
ahr:91 max:106

Including 120 assisted push-ups.

Wednesday Jun 11, 2014 #

6 AM

Biking Commuting 36:07 18.04 km (2:00 / km) +13m 2:00 / km
ahr:141 max:172 shoes: All-City Space Horse

Riding HARD on Cedar Lake Trail leg. Good interval. Zero wind.

4 PM

Biking Commuting 39:06 17.99 km (2:10 / km) +9m 2:10 / km
ahr:142 max:170 shoes: All-City Space Horse

Thinking about all the scents I pick up while riding. Many change constantly, like the various types of trees and shrubs blossoming. Others are more constant. The diesel engines of the Nortstar Line and the river at St. Anthony Falls are always there, same with one of my favorites, the truck lot by 25th Ave SE and the UMN Transit Way smells like a big farm yard, mostly hogs. One of these days i will stop and ask someone where the smell is coming from. Probably lifestock semis.

Strength: Flexibility 28:03
ahr:105 max:128

100 assisted push-ups. Very close to back to normal. Some soreness, very manageable. Have to start thinking about how to do assited dips.

Tuesday Jun 10, 2014 #

6 AM

Biking Commuting 50:53 21.79 km (2:20 / km) +36m 2:19 / km
ahr:135 max:158 shoes: All-City Space Horse

Picked up coffee beans on way to work because buyng coffee is a morning activity. Nice ride to TCW along Greenway and along Lake of the Isles and Cedar Lake. There was some sort of barrier blocking access to Bruce Vento pedestrian/bike bridge. I went around it.

12 PM

Biking Commuting 19:13 6.68 km (2:53 / km) +68m 2:44 / km
ahr:113 max:132 shoes: All-City Space Horse

Basically, just rolling down the hill into downtown, trying not to break a sweat. I parked at the Westin but only saw that I had parked in their dedicated employee bike parking, with a threat to cut lock and confiscate bike. Oops. I'm glad the bike (by the way, the only one) was still there when I returned.

3 PM

Biking Commuting 28:46 11.29 km (2:33 / km) +36m 2:30 / km
ahr:131 max:162 shoes: All-City Space Horse

Always trouble to pick up the GPS signal on the old FR305. Very nice and leisurely ride home. There's still a lot of water coming over the St. Anthony Falls Dam.

Strength: Flexibility 42:13
ahr:104 max:145

Stretching and Core, first set of assisted push-ups since shoulder injury. Went just fine.

Monday Jun 9, 2014 #

6 AM

Biking Commuting 39:13 17.98 km (2:11 / km) +13m 2:10 / km
ahr:143 max:233

Light rain on way to work, nothing bad.

4 PM

Biking Commuting 40:38 18.04 km (2:15 / km) +18m 2:14 / km
ahr:155 max:244 shoes: All-City Space Horse

Nice ride, perfect temp, beautiful. Someone called out to me "Christian?" As I crossed him on Cedar Lake Trail just W of the Twins stadium, pulling a Burly Bike trailer and chatting with his wife/friend. Was long past them when I tried to make out who it was. Called a greeting back and wonder: was it you?

Did I ever say that I love the fact that I can switch the lights for Energy Park Drive and Como Ave from my bike? More often than not, I can hit the three sensors and Have green when I get to the intersection. If not, I can stop on the sensor closest to the light and it switches within a couple of seconds. I always wonder: would this work with an aluminium bike? How a bout a bike with a carbon frame?

Sunday Jun 8, 2014 #

5 AM

Running 2:09:15 21.0 km (6:09 / km) +328m 5:43 / km
ahr:140 max:153 shoes: Nike Air Pegasus+ 29 Trail WR

Another run with Dallas. Good long run on a gorgeous morning. We chatted the entire way.

Strength: Flexibility 12:53 [1]
ahr:102 max:110

Mosquitoes drove me indoors. A few light stretches.

12 PM

Kayak: Lake 1:33:33 [1] 10.67 km (8:46 / km) +12m 8:43 / km
ahr:105 max:120 shoes: Hobie Island Adventure Tandem

Headed towards Long Island with Craig when I realized that I forgot my life jacket. We returned for and I went out again for a short time with Liz.
Again, too littl wind to take advantage of the sail. An insight: the pedal action is less like pedaling but rather like using a stair climbing machine. Steady pedaling brings my HR up to about 110 BPM, so it's a light workout. I do definitely think that this works different muscles, I felt it in my knees.

Saturday Jun 7, 2014 #

2 PM

Kayak: Lake 1:00:50 [1] 6.85 km (8:53 / km)
shoes: Hobie Island Adventure Tandem

Won't call it a maiden voyage because Lynn wasnt along. Instead, I ha Mellie along, kind of like Laika, of Sputnik 2 fame. The big difference between the two dogs would have been that while Laika apparently succumbed to overheating, Mellie would have died from overeating. Fortunately, Mellie survived.
The wind was on the wimpy side so most of the progress was made by pedaling. Still, the sail definitely helped. Unlike during the 20 minutes on White Bear Lake, I did feel it in my legs.

Thursday Jun 5, 2014 #

6 AM

Biking Commuting 35:20 17.66 km (2:00 / km) +27m 1:59 / km
ahr:142 max:168 shoes: All-City Space Horse

Beautiful morning, zero wind. I will be marking the stretch on Cedar Lake Trail at W River Blvd to Cedar Lake Blvd bridge as a weekly tempo ride. Must have been my fastest today, very fun. Back is much better, shoulder, too!

1 PM

Hiking 24:43 [1] 2.29 km (10:48 / km) +68m 9:24 / km
shoes: Pearl iZUMi X ALP Seek V

Measuring Brownie lake portion of TCW 5k. Just need to figure out start and finish now.

4 PM

Biking Road 40:24 17.9 km (2:15 / km) +14m 2:15 / km
ahr:139 max:163 shoes: All-City Space Horse

Riding in a sprinkle, actually quite nice. One odd thing: there was a group of hobos or homeless people under a bridge on the Dinkytown Trail, right by the UMN loading dock. I had just had a young woman jogger come towards me, I would have felt a little uncomfortable running past them, they looked pretty rough and there is not a lot of traffic, in spite of the loading dock.

Strength: Flexibility 36:33
ahr:93 max:131

Including shoulder rehab. Back still felt a little tender.

Tuesday Jun 3, 2014 #

5 AM

Hiking 29:05 [1] 2.92 km (9:58 / km) +54m 9:07 / km
ahr:93 max:119 shoes: Nike Air Pegasus+ 29 Trail WR

Another nice walk, not wanting to aggravate my back any further. Though there is a slight improvement. Heading for the chiropractor tomorrow.

Strength: Flexibility 13:35 [1]
ahr:70 max:75

Roller and softball for back

4 PM

Kayak: Lake 37:40 [1] 2.26 km (16:40 / km) +19m 16:01 / km

Made an appointment with Hi Tempo to try out some of their Hobie pedal kayaks. Tried out Island Adventure Tandem (with sail and center board), Oasis Tandem, and Adventure solo kayaks. I was highly sceptical but Lynn wanted something with an open deck and was enamored with the idea of pedaling the kayak rather than paddling. I was impressed. Some thoughts:
Pros:
Easy for me to get up to 8 kmh in the tandem, pedaling solo
Rudder is very responsive
Solid construction
Sailing is awesome, able to tack quite nicely
With amas stable platform for fishing and no concerns in big water
Cons:
Can't go backwards with pedals (but t comes with a set of nice paddles)
It's not a real kayak. But who cares. It is very fun.
There was also an outfit demoing SUPs, tried one of those, too. Not bad but I have too many other toys. Pretty sure we'll get the Island Adventure Tandem.

6 PM

Roller Skiing Classic 1:02:45 11.6 km (5:25 / km) +185m 5:01 / km
shoes: One Way Classic 5

Sisu MYR: Classic--Double Poling Intervals
Double poling time trial and intervals. First time with poles since accident and shoulder injury on April 13! Not bad at all, considering.
Of course my time trial time was way off but I am happy I could pole again.
Warm-up
Time trial: 7:07 (compared to 6:20 last year, but hey, I'm injured ;-)
2 x 3:00 double poling
1 x 3:00 classic striding
3 x 1:30 crunch-double pole
Some crunch-double pole technique
Good session!

Monday Jun 2, 2014 #

6 AM

Hiking 25:40 [1] 2.71 km (9:28 / km) +26m 9:02 / km
ahr:88 max:118 shoes: Nike Air Pegasus+ 29 Trail WR

Brisk walk instead of jog because of sore back. Nice to be walking, notice more things about the neighborhood.

Strength: Flexibility 16:58
ahr:69 max:78 shoes: Nike Air Pegasus+ 29 Trail WR

Roller and softball for back

Sunday Jun 1, 2014 #

10 AM

Strength: Flexibility (Roller Session) 30:00 [1]

Somehow did something to my lower back, left side. Gardening combined with new shoulder exercise? That's my suspicion. Read up on it and did a couple of 15 minute sessions on roller and a softball. That softball does wonders locating sore spots. Slight improvement.

« Earlier | Later »