Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cfosp1

In the 30 days ending Sep 30, 2014:

activity	#	time	miles		km		+m
Biking Commuting	36	22:52:03	379.36	(3:37)	610.52	(2:15)	3331
Roller Skiing Skate	6	11:53:56	98.46	(7:15)	158.46	(4:30)	1191
Running: Interval	6	8:19:15	51.59	(9:41)	83.03	(6:01)	867
Strength: Flexibility	11	4:02:58					26
Running	3	3:02:22	18.39	(9:55)	29.59	(6:10)	323
Roller Skiing Classic	1	1:15:30	9.59	(7:52)	15.43	(4:54)	106
Hiking	3	1:07:42	3.65	(18:34)	5.87	(11:32)	57
Biking: Trail/Road	1	1:01:06	7.54	(8:06)	12.14	(5:02)	65
Strength: Fitness Test	1	9:05					2
Strength: weights	1	6:26
Total	54	53:50:23	568.58		915.04		5967

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Tuesday Sep 30, 2014 #

6 AM

Biking Commuting 38:03 18.07 km (2:06 / km) +89m 2:03 / km
ahr:126 max:141 shoes: All-City Space Horse

Easy ride to work. In the dark. On the chilly side but I was dressed for it. Made my way through soft dirt at Stone Arch Bridge and W river Blvd.

4 PM

Biking Commuting 42:57 18.46 km (2:20 / km) +159m 2:14 / km
ahr:135 max:159 shoes: All-City Space Horse

Another ride across NP Bridge #9. Likely last ride this week b/c of weather and canoe trip. 16 rides to work this month!

6 PM

Running: Interval 1:23:42 10.03 km (8:21 / km) +390m 6:59 / km
ahr:136 max:171 shoes: Nike Air Pegasus+ 29 Trail WR

First dryland bounding session of fall. Margie had a kick-ass workout for us.
Warm-up jog
Plyo stepping over cones x 5
Plyo stepping transition to bounding x 5
10 x 2:00 at L4/RP, back down for recovery. Very hard!
Cool down jog and walk
New partner, Mike my age, to push me. Good to have someone breathing down your neck when you want to give up.

C • Solid session 1

Monday Sep 29, 2014 #

6 AM

Biking Commuting 39:00 18.1 km (2:09 / km) +104m 2:06 / km
ahr:130 max:158 shoes: All-City Space Horse

Taking it easy on the way home. The wind did not lend itself to improving on any records. The parking lot at the downtown side of the Stone arch Bridge is being repaved, too. I went on the new trail and across Northern Pacific #9 instead. No turkeys today.

4 PM

Biking Commuting 43:18 18.27 km (2:22 / km) +131m 2:17 / km
ahr:130 max:154 shoes: All-City Space Horse

Stark difference from the weekend: Quite a bit cooler, blustery. I couldn't resist and pushed hard on Cedar Lake Trail, taking advantage of the moderate easterly wind, going for a PB on the segment between W River Pkwy and Cedar Lake Pkwy. I achieved this, cutting my previous PB from Aug 20 by 26 second.

Sunday Sep 28, 2014 #

7 AM

Roller Skiing Skate 3:18:02 44.83 km (4:25 / km) +222m 4:19 / km
ahr:132 max:156 shoes: Pursuit T6004 roller skis

OD ski to Pine Point and beyond. Beautiful morning, summer weather is subsisting. By the time we got back it was getting pretty busy on the trail. Lots black/orange wooly bears and grasshoppers on the trail, some squished and some alive. Tried to avoid both types.

Noteworthy: a trail branch that seems to head straight to Stillwater has been paved. It was still blocked off but some cyclist who came from the trail said it was finished at least till Manning. Very cool!

Strength: weights 6:26
ahr:99 max:123

Stair step ups on park bench to warm up and then same basic stretches till John arrived,

Saturday Sep 27, 2014 #

7 AM

Running: Interval 1:27:10 15.28 km (5:42 / km) +89m 5:33 / km
ahr:141 max:163 shoes: Nike Air Pegasus+ 29 Trail WR

Wow, what a morning! Feels like an early July day in the works, just perfect. Decided to do today's easy rest week intervals on the University of Minnesota's ag campus and research fields. Good decision, in some locations you really think like you're somewhere out in the country.

Warm-up along Energy Park Drive
4 x 5:00 L4/ANT:
Two uphill intervals on hard surface
Two level intervals on firm lawn
Cool down through State Fair Grounds

Feeling very good! Running legs are back!

Strength: Flexibility 32:55 +5m
ahr:108 max:141

1 PM

Biking: Trail/Road 1:01:06 [1] 12.14 km (5:02 / km) +65m 4:54 / km
shoes: All-City Space Horse

Leisurely sightseeing ride with Lynn. Many stops to take in the sights, visit Nicollet Island (where we got married 23 years ago) and for a beer at Pracna on Main. Beautiful afternoon to be out!

Friday Sep 26, 2014 #

6 AM

Biking Commuting 37:29 18.02 km (2:05 / km) +77m 2:02 / km
ahr:135 max:158 shoes: All-City Space Horse

Good and easy ride in, almost completely in the dark.

4 PM

Biking Commuting 37:17 16.96 km (2:12 / km) +88m 2:09 / km
ahr:150 max:171 shoes: All-City Space Horse

Some kick-ass speed on Greenway and Marshall Ave. Working up a thirst for the Ale Jail customer appreciation event.

6 PM

Biking Commuting 13:29 5.2 km (2:36 / km) +30m 2:31 / km
ahr:128 max:146 shoes: All-City Space Horse

Good evening with Joel and Paul, also nice chat with Pete. Kept things under control! Good ride home with the setting sun.

Thursday Sep 25, 2014 #

6 AM

Biking Commuting 35:23 18.05 km (1:58 / km) +90m 1:55 / km
ahr:153 max:208 shoes: All-City Space Horse

Did absolutely not mean to ride this hard this morning. It's all because of this guy I passed on the transit way and who wanted to pass me back. By the way, that intensity level 5 is not correct. should be less.

12 PM

Hiking 24:27 [1] 2.0 km (12:14 / km) +20m 11:39 / km

Beautiful early fall day but quite a few bugs out.

4 PM

Strength: Flexibility 17:05 +2m
ahr:94 max:122

Biking Commuting 40:18 18.08 km (2:14 / km) +97m 2:10 / km
ahr:137 max:162 shoes: All-City Space Horse

Kept myself in check on way home. One little acceleration on Transit Way.

Tuesday Sep 23, 2014 #

7 AM

Biking Commuting 11:54 5.27 km (2:15 / km) +31m 2:12 / km
ahr:122 max:141 shoes: All-City Space Horse

Back to HealthPartners for lab tests after annual physical. Turned out great, I can keep eating like a pig and drinking like a whale.

C • Excellent! 2

Biking Commuting 30:00 12.77 km (2:21 / km) +62m 2:18 / km
ahr:127 max:149 shoes: All-City Space Horse

I like this route in spite of the many traffic lights. Some beautiful cityscapes. The city of Minneapolis is tearing out the bike trail along the river from Stone Arch Bridge to Cedar Lake Trail. About time, it was terribly bumpy. Gorgeous first fall morning.

C • glad they are redoing that ... 1

4 PM

Biking Commuting 42:08 18.08 km (2:20 / km) +106m 2:16 / km
ahr:137 max:172 shoes: All-City Space Horse

Nice ride home, probably faster than I should have gone in light of the strenuous Endurance United workout ahead. Snapped a pic of the trail construction.

6 PM

Running 42:09 5.57 km (7:34 / km) +148m 6:41 / km
ahr:141 max:182 shoes: Nike Air Pegasus+ 29 Trail WR

The dreaded fitness test hill run, from Point Douglas Road o the top of Battle Creek. Always a killer, but I did well. 5:52, not too shabby. No chance to keep up with Chris, but I was closing in on Matt and finished on his heels, with Margie right behind me.

Strength: Fitness Test 9:05 +2m
ahr:143 max:166

Looks like I did well. Did not memorize my scores, need to wait till Margie sends or posts them. Even 11 pull-ups, in spite of recovering from shoulder injury.

Results are in:

Date	Hill Run	Pull ups	PU x3	Sit ups	Push ups	Box jumps	Dips	Total
6/4/2013	6:00	8	24	50	62	46	62	244
9/3/2013	5:51	10	30	55	67	44	62	258
9/23/2014	5:52	11	33	55	76	44	70	278

This is a nine minute test: one minute on, one minute rest.

First column is the hill run from Point Douglas Rd to top of Battle Creek West, ~1.15 km and 75 m climb.
The other columns (except for PU x3 which means triple points for pull ups) are as labeled and form the nine minute test.

Some notes on the exercises:

During the "on" minute, you can stop to take a breather and continue after a few seconds. It's about getting as many reps in a minute as possible.

Pull-ups in pronation

Sit-ups with arms crossed in front of chest, as high up as possible. Partner holding feet.

Push-ups: no hanging through ;-)

Box jumps on a park bench. scary, they are metal and have a sharp looking edge. Motivation to make them clean!

Dips: with elevated legs, i.e. hands on one picnic bench, feet resting on a facing bench.

Running 14:46 2.13 km (6:56 / km) +20m 6:37 / km
ahr:135 max:145 shoes: Nike Air Pegasus+ 29 Trail WR

Monday Sep 22, 2014 #

Note

Was always wondering how much my bike and pannier weigh when we head to work in the morning. I did a weigh in today:
At 6:15 this morning, before leaving for work: bike with various attachments, pannier, jeans, shirt, brief, toiletries, mobile, camera and a hearty breakfast, lunch and snacks came to 19.1 kg or 42.2 lbs.
Will weigh again this PM.
Afternoon, after returning home, same measurement, 17.7 kg or 39 lbs. The food was transferred from pannier to rider and some of it transformed into hot air.
Bike without panniers: (but with bike tool and spare inner tube) 13.8 kg or 30.4 lbs.

C • now that is some data! 2

6 AM

Biking Commuting 43:44 18.45 km (2:22 / km) +87m 2:19 / km
ahr:132 max:156 shoes: All-City Space Horse

Cool morning with a few photo stops.

2 PM

Biking Commuting 31:09 13.1 km (2:23 / km) +56m 2:20 / km
ahr:119 max:137 shoes: All-City Space Horse

Riding to annual physical at HealthPartners. Trying to take it easy so I'm not too sweaty. Definitely less traffic than during rush hour.

Biking Commuting 13:16 5.26 km (2:31 / km) +45m 2:25 / km
ahr:124 max:146 shoes: Garmin Fenix 2

Another clean bill of health. Always nice to hear.

Sunday Sep 21, 2014 #

8 AM

Roller Skiing Skate 2:30:34 33.03 km (4:34 / km) +160m 4:27 / km
ahr:135 max:159 shoes: Pursuit T6004 roller skis

Joined John on his overdistance workout on the Gateway. My training plan called for 2 hrs, his for 2:30, sounded good enough for me. Easy skiing with constant chatting, a good workout in good company.
Ran into a new parent of one of our junior who had borrowed his son's skis to try it out. We encouraged him to join one of our groups. John's wife Sharon crossed our path twice, riding her bike. Close to the turn-around point I saw a salamander on the trail, took a picture and helped him across. Last week I had seen a squished one almost at the same location and did not want him to encounter the same fate.
Last week was 30 km in 2 hrs with an AHR of 138 bpm. This week was 33 km in 2:30 hrs with and AHR of 135 bpm. This last week was a hard training week and all the talking while skiing ...

Saturday Sep 20, 2014 #

7 AM

Running 11:35 1.86 km (6:14 / km) +4m 6:10 / km
ahr:130 max:138 shoes: Nike Air Pegasus+ 30

Sad to say that Mellie can't handle the high intensity long workouts anymore. So I'm starting with a short jog through the neighborhood, will try to do this more frequently. The other aspect is to have a short pre-workout stretching session between jog and main workout.

Strength: Flexibility 9:27 [1]
ahr:88 max:106

Pre-workout basic lower body stretches.

Running 1:34:08 16.43 km (5:44 / km) +132m 5:30 / km
ahr:148 max:167 shoes: Nike Air Pegasus+ 30

Sad to be doing this with out my friend Mellie.
Warm-up to south of Como Lake
3 x 15:00 at L3/ANT, ~4:00 recovery
Cool-down
Seemed humid early in the morning but by the end of the run the air was dry. A cool breeze helped, too. Beautiful fall colors in Reservoir woods, sumach is fire red and wild asters' lilac provides a nice contrast.

Strength: Flexibility 19:17 +1m
ahr:111 max:142

Thursday Sep 18, 2014 #

5 AM

Running: Interval 1:15:09 12.92 km (5:49 / km) +102m 5:36 / km
ahr:139 max:170 shoes: Nike Air Pegasus+ 30

Got up bright and early, had my cup of coffee grabbed the pooch and got going. Cooler than yesterday morning but still very mild.
The !#*&! fallen tree across the trail had not been removed yet. Did two stops during recovery, first to check out the branches on top of the trunk, the second after I almost stumbled while vaulting over some branches that were peeping out from below. Quite an adventure to hurdle this tree in full progression and in near total darkness. Tempted to bring my chainsaw out ...
The other adventurous part is the short stretch on a narrow path that's very overgrown with tall weeds. you can't see at all where you are setting your foot. But it beats doing the workouts on a track!
Warm-up to start
6 x 3:00 at L4/RP ~3:00-4:00 recovery while returning to start.
Cool-down, back home and getting ready for bike ride to work.

Biking Commuting 38:59 18.04 km (2:10 / km) +93m 2:06 / km
ahr:136 max:151 shoes: All-City Space Horse

Need to force myself to stop for more for photos. This morning: a front-end loader on top of a huge pile of construction debris and an older gentleman walking or rather balancing on top of a rail. And a beautiful morning.

4 PM

Biking Commuting 40:47 18.09 km (2:15 / km) +114m 2:11 / km
ahr:135 max:151 shoes: All-City Space Horse

Another gorgeous afternoon.

Strength: Flexibility 19:03 +5m
ahr:100 max:128

Wednesday Sep 17, 2014 #

6 AM

Biking Commuting 39:46 18.08 km (2:12 / km) +90m 2:09 / km
ahr:137 max:190 shoes: All-City Space Horse

Much milder than yesterday. Nice ride in!

4 PM

Strength: Flexibility 21:45 +5m
ahr:92 max:126

Some roller work on AT, calf, hamstrings and back.

Biking Commuting 40:24 18.06 km (2:14 / km) +91m 2:11 / km
ahr:140 max:203 shoes: All-City Space Horse

Beautiful afternoon, warm! Lots of people out enjoying the sunshine on their bikes and on foot.

Tuesday Sep 16, 2014 #

6 AM

Biking Commuting 39:17 18.16 km (2:10 / km) +88m 2:07 / km
ahr:135 max:154 shoes: All-City Space Horse

Rather crisp this morning and it got colder as I moved west. Wool socks: good, bike shorts: OK, fingerless gloves: not so good. Made it to work before the sun had fully risen.

4 PM

Biking Commuting 37:07 18.06 km (2:03 / km) +107m 2:00 / km
ahr:148 max:191 shoes: All-City Space Horse

This morning was beautiful early fall, this afternoon, beautiful late summer.

6 PM

Roller Skiing Skate intervals 1:21:01 16.04 km (5:03 / km) +189m 4:46 / km
ahr:141 max:171 shoes: Pursuit T6004 roller skis

Good night for any outdoor activity!
Warm-up (too little)
Time trial, I felt sluggish and at 6:34 was ~0:20 slower than last time.
5 x 5:00 double poling at L3-L4
Cool-down

**OK, I checked last time trial time, only 4 seconds slower. Still slower, but not quite as bad.**

Monday Sep 15, 2014 #

6 AM

Running 19:44 3.6 km (5:29 / km) +19m 5:20 / km
ahr:148 max:179 shoes: Nike Air Pegasus+ 29 Trail WR

Decked out in bicycle outfit I stepped into a fairly decent rain. Not wanting to ride that way to work I switched to running shorts for a quick jog.

Strength: Flexibility 16:28 +2m
ahr:103 max:136

5 PM

Biking Commuting 13:15 4.84 km (2:44 / km) +29m 2:39 / km
ahr:119 max:138 shoes: All-City Space Horse

Meeting Kevin B for a beer. Beautiful evening for a ride.

7 PM

Biking Commuting 14:29 5.04 km (2:52 / km) +31m 2:47 / km
ahr:122 max:141 shoes: All-City Space Horse

Still a beautiful evening on way home!

Sunday Sep 14, 2014 #

8 AM

Roller Skiing Skate 1:59:40 29.94 km (4:00 / km) +153m 3:54 / km
ahr:138 max:156 shoes: Pursuit T6004 roller skis

2 hour over distance on program. One hour out, one hour back at an easy pace, just what the doctor ordered after yesterday's intervals. Couldn't quite tell whether the way back seemed more strenuous because I pushed harder or because of the headwind. Very light traffic on the way out, a little more on the way back. Only two other roller skiers and only passed by two bikes. Very nice!

Saturday Sep 13, 2014 #

7 AM

Running: Interval 1:35:09 17.08 km (5:34 / km) +97m 5:25 / km
ahr:148 max:168 shoes: Nike Air Pegasus+ 30

First frost, ever so slight, Noticed it on cars while running from my house went to check because I couldn't quite believe it. Later on the grass, in open areas of Como Park and Como Golf course. Low temp beamed from Garmin Tempe sensor on my foot was 2C.
Great morning for a run. Could have done with gloves, especially early on and for the hand that held Mellie's leash.
Warm-up to SW corner of Como Park.
4 x 10:00 at L3/ANT, ~4:30 recovery between intervals.
Cool down back home.
I could tell that it's getting colder, Mellie had no trouble keeping up, even without a dip in the fountain.

Strength: Flexibility 24:54 +2m
ahr:108 max:132

Added 10:00 roller and 5 pull-ups.Pull-ups were carefully controlled, because of shoulder.

Friday Sep 12, 2014 #

6 AM

Biking Commuting 41:30 18.04 km (2:18 / km) +88m 2:15 / km
ahr:132 max:161 shoes: All-City Space Horse

Rather cool morning, wearing full xc ski regalia and feeling adequately dressed. No shoe covers yet and that was OK. Came across three ROTC sections from the U, one in fatigues and two in running attire. Raced freight from Target Field to Cedar Lake Blvd bridge. Train was slowly accelerating and slipped away as I got to the bridge.

12 PM

Hiking 20:55 [1] 1.92 km (10:54 / km) +17m 10:26 / km
shoes: Pearl iZUMi X ALP Seek V

Walk around Brownie. Nice to get some fresh air.

3 PM

Biking Commuting 40:08 18.09 km (2:13 / km) +105m 2:09 / km
ahr:133 max:161 shoes: All-City Space Horse

Still fresh and a rather cold wind. Wearing a fleece was just barely warm enough.

Thursday Sep 11, 2014 #

5 AM

Running: Interval 1:06:21 11.38 km (5:50 / km) +90m 5:37 / km
ahr:141 max:171 shoes: Nike Air Pegasus+ 30

Biking to work needs to take backseat to fall training. First official Thursday interval workout. Like later last fall, there was a tree across the trail. Tried a different route during my second interval, uneven steps were worse than the tree, which at a little less than 50 cm was an easy hurdle. My times were a little slower than last year, but eventually I caught up in the lastr interval. I noticed that last year I was noting the 15C feeling cold. Nothing like this year's 6C. Glad for long sleeves, hood and knickers. I could have used some light gloves during the warm-up.
Warm-up
5 x 3:00 at L4/RP
~3:00 recovery between intervals
Cool-down
Little chat with neighbor Diane as I got close to home.

Strength: Flexibility 8:18
ahr:97 max:121

Tuesday Sep 9, 2014 #

6 AM

Biking Commuting 39:37 18.07 km (2:12 / km) +86m 2:08 / km
ahr:130 max:145 shoes: All-City Space Horse

Easy ride in under a full moon. May be the last short sleeved bike to work in a while ...

12 PM

Hiking 22:20 1.95 km (11:27 / km) +20m 10:54 / km
ahr:92 max:126 shoes: Pearl iZUMi X ALP Seek V

Lunch time hike around Brownie. Muggy and warm, even though there is no sun. Testing Mio Link on Bluetooth to Android vs. Garmin Fenix 2 with HRM Run on ANT+. Saw an interesting fungus and a tree trap.

4 PM

Biking Commuting 39:12 18.1 km (2:10 / km) +97m 2:07 / km
ahr:140 max:165 shoes: All-City Space Horse

Continue testing Mio Link on Bluetooth to Android vs. Garmin Fenix 2 with HRM Run on ANT+, this time with some higher heart rates.

6 PM

Roller Skiing Skate 1:28:17 19.85 km (4:27 / km) +218m 4:13 / km
ahr:145 max:172 shoes: Pursuit T6004 roller skis

Another great practice with a good turnout. Some new faces for the fall/winter semester. Chris and Jake supported Margie coaching.
Warm-up drills:
Crunch double poles x 2
Crunch V2 x 2
6 x 6:00 L4/RP V2 (as much a s I could manage)
~ 5:00 recovery after each interval, down the hill
Chris gave me good coaching advice for two of the uphills. First, he skied behind me, correcting me, then I skied behind him, trying to emulate him. Big learning of the night: I do not bend my knee enough before pushing off. Big difference, now I have to internalize it.
Cool-down.
Chatting after practice the mosquitoes were murderous.

Monday Sep 8, 2014 #

6 AM

Biking Commuting 40:57 18.13 km (2:16 / km) +110m 2:12 / km
ahr:127 max:146 shoes: All-City Space Horse

Beautiful sky again this morning, another rainbow. Trying hard to take it easy after yesterday's interval workout o hard ground.

4 PM

Biking Commuting 39:58 18.15 km (2:12 / km) +124m 2:08 / km
ahr:152 max:218 shoes: All-City Space Horse

Pretty windy on that one short southerly stretch along Snelling Ave. I was seriously considering dropping to small chainring. Resisted the temptation and lived to tell the story.

Strength: Flexibility 16:29 +1m
ahr:95 max:130

Sunday Sep 7, 2014 #

7 AM

Running: Interval 1:31:44 16.34 km (5:37 / km) +99m 5:27 / km
ahr:144 max:167 shoes: Nike Air Pegasus+ 30

Perfect running morning, little wind, cool and dry.
Warm-up to Como Lake
3 x 10:00 L3/ANT around Como Lake, ~4:00 recovery between intervals
Cool-down back home
Saw Jim Rue, who was running with his dog in the opposite direction.

Strength: Flexibility 29:59 +2m
ahr:110 max:138

Saturday Sep 6, 2014 #

7 AM

Roller Skiing Skate 1:16:22 14.77 km (5:10 / km) +249m 4:46 / km
ahr:135 max:198 shoes: Pursuit T6004 roller skis

Met John and Tom at Eastside Heritage Park for session. Beautiful morning, there is definitely a hint of fall in the air.
Warm-up
7 x 2:00 at L4/RP Roller Skiing Skate Double Poling with ~2:00 recovery after each
Cool-down
The Mio Lynk did not prove reliable, especially the intervals were all over the map, as low as 143 and as high as 199. I will wait to compare with a bluetooth enabled device before forming a judgment but at least the ANT+ interface does not seem to be ready. not sure if this on Mio's side or on Garmin's.
Nevertheless, this was an excellent workout, soid L4 effort during the intervals.

Biking Commuting 17:39 8.26 km (2:08 / km) +10m 2:07 / km
ahr:129 max:144 shoes: All-City Space Horse

Chilly morning, wearing fleece which was just the right thing. Running behind so I did a little faster pace than my customary warm-up pace. Also, wearing Mio Lync wristband HRM for the first time, having it beam my HR to my Garmin 305. Seems to work alright.

Biking Commuting 23:22 8.07 km (2:54 / km) +15m 2:52 / km
ahr:128 max:148 shoes: All-City Space Horse

Easy ride home but uphill and against the wind ;-)

Friday Sep 5, 2014 #

6 AM

Biking Commuting 42:21 18.05 km (2:21 / km) +116m 2:16 / km
ahr:131 max:153 shoes: All-City Space Horse

Easy ride in, another beautiful morning. Temps are starting to be fall-like, was glad for long sleeves.

4 PM

Biking Commuting 38:52 18.1 km (2:09 / km) +93m 2:06 / km
ahr:141 max:168 shoes: All-City Space Horse

Uneventful ride home and glad for it.

Strength: Flexibility 27:18 [1] +1m
ahr:93 max:120

Need to do this more often ...

Thursday Sep 4, 2014 #

6 AM

Biking Commuting 39:08 18.18 km (2:09 / km) +93m 2:06 / km
ahr:129 max:151 shoes: All-City Space Horse

Did not feel that hot but boy, was it steamy. Grey and overcast but fairly dry. Took it easy.

4 PM

Biking Commuting 40:27 18.22 km (2:13 / km) +86m 2:10 / km
ahr:135 max:162 shoes: All-City Space Horse

Not that hot but still steambath-like. People who know me will confirm that I am rather conservative while riding my bike and observant of traffic rules. That means I proceed on green at UMN Transit Way and Energy Park Drive. A red pick-up truck didn't and almost clipped me. Two young women in the cab. Other cars were stopped for the red light in both directions. A woman who was riding a few dozen yards behind me screamed in horror and then yelled to me she was glad I wasn't hit. So was I.

Wednesday Sep 3, 2014 #

6 AM

Biking Commuting 43:48 18.33 km (2:23 / km) +95m 2:20 / km
ahr:126 max:149 shoes: All-City Space Horse

Gorgeous morning, bright golden Sunshine in the east while west storm clouds were threatening. Rainbow West of downtown Minneapolis, just beautiful. Quite a few photo stops.

4 PM

Biking Commuting 43:18 18.07 km (2:24 / km) +126m 2:19 / km
ahr:128 max:152 shoes: All-City Space Horse

Quite a bit of a headwind on way back home but I took it easy. No rain, amazed I made it to work and back without getting wet on this stormy day.

Tuesday Sep 2, 2014 #

6 AM

Biking Commuting 40:24 17.99 km (2:15 / km) +96m 2:11 / km
ahr:135 max:190 shoes: All-City Space Horse

Getting darker every morning. More traffic on Snelling and River Pkwy. Start of School or was I that much later? But glad to be able to ride my usual route again.

4 PM

Biking Commuting 37:53 18.16 km (2:05 / km) +96m 2:02 / km
ahr:142 max:175 shoes: All-City Space Horse

Gorgeous late summer afternoon. Wasn't pushing hard but made good time because of gentle back wind.

6 PM

Roller Skiing Classic 55:30 11.43 km (4:51 / km) +106m 4:38 / km
ahr:147 max:169 shoes: One Way Classic 5

Beautiful night for a workout and good turnout. Rode with Karl, who wanted to check out our group.
Warm-up (forgot to push start button, will manually log)
Kick-double-pole drills (ditto)
5 x 5:00 double poling/kick-double pole at L3/L4
Cool-down
Forgot to push my GPS button multiple times because of too much socializing ...

Roller Skiing Classic 20:00 4.0 km (5:00 / km)
shoes: One Way Classic 5

Monday Sep 1, 2014 #

Note

Rest day.

Put all the water toys away in the morning, got this routine down pretty well by now. The new play kayak fits neatly on top of the Hobie. Started in pouring rain which, of course, subsided as I finished up.

Since I was wearing waders I grabbed the fly rod and tried my luck along the very clearly defined line between silty water from the Onion and clear Lake Superior. No luck, I only had a small hare's ear nymph along. The cold from the lake took no time to make it to my legs in spite of waders. I measured the creek temp and the lake temps yesterday, Onion River at 12C vs. Chequamegon Bay at 16C. Of course the lake water can change quickly with a turn in wind directions, E wind, which was predominant, traps the sun-warmed water in the bay, W wind drives it out and brings in water 10C colder.

Chatted with a guy who had come to check it out, he had some pointers on where to position myself. He thought that there will be a few poor coho years because the continued high rain summers.

Sitting in the car for 3-4 hrs is harder than running for the same time. But we made it back.

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