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Training Log Archive: cfosp1

In the 30 days ending Apr 30, 2015:

activity # timemileskm+m
  Biking Commuting39 25:11:07 417.54(3:37) 671.97(2:15) 4161
  Hiking22 14:51:27 50.05(17:49) 80.55(11:04) 755
  Running5 2:14:19 15.48(8:40) 24.92(5:23) 230
  Strength: Flexibility4 2:03:02 1
  Biking MTB1 1:15:33 16.16(4:40) 26.01(2:54) 304
  Biking: Trail/Road1 1:02:57 19.35(3:15) 31.14(2:01) 197
  Other1 35:00 0.47(1:14:07) 0.76(46:03) 11
  Biking Road1 6:54 1.29(5:20) 2.08(3:19) 4
  Total63 47:20:19 520.35 837.43 5663

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Thursday Apr 30, 2015 #

6 AM

Biking Commuting 37:17 intensity: (2:20 @1) + (4:20 @2) + (21:59 @3) + (4:42 @4) + (3:56 @5) 18.43 km (2:01 / km) +85m 1:59 / km
ahr:143 max:168 shoes: All-City Space Horse

Beautiful morning!
2 PM

Biking Commuting 25:33 intensity: (2:53 @1) + (4:32 @2) + (17:24 @3) + (44 @4) 11.67 km (2:11 / km) +45m 2:09 / km
ahr:137 max:155 shoes: All-City Space Horse

Going to a medical appointment is almost like playing hookie from work. I just wish I didn't have to.

Biking Commuting 18:10 intensity: (3:52 @1) + (9:20 @2) + (4:58 @3) 6.85 km (2:39 / km) +53m 2:33 / km
ahr:128 max:145 shoes: All-City Space Horse

Easy ride home after PT.

Hiking 29:22 [1] 2.98 km (9:51 / km) +24m 9:28 / km
ahr:96 max:106 shoes: Nike Air Pegasus+ 29 Trail WR

Shorter than usual, needed to get to Wabasha Brewing to meet Paul. Dogs did not seem to mind though, it was most of our usual route anyway,

Wednesday Apr 29, 2015 #

6 AM

Biking Commuting 27:21 intensity: (4:00 @1) + (6:00 @2) + (10:00 @3) + (4:00 @4) + (3:21 @5) 12.4 km (2:12 / km) +53m 2:10 / km
shoes: All-City Space Horse

At Como off Snelling, this young woman came just flying by me when I slowed down for the stop sign. Now I wasn't going to race her, just going my ususal pace. Eventually, I found myself drafting and on the steep little incline at the beginning of the campus connector I passed. Not that I wanted to pass, but I was just a little faster. At the Energy Park crossing, I switched the light with my wheel and circled back, waiting, and she blew through the red light. I waited for the light to change and continued, catching up with her at Surly. We went our separate ways at TCF Stadium.
1 PM

Biking Commuting 33:06 intensity: (13:00 @1) + (16:00 @2) + (4:06 @3) 12.18 km (2:43 / km) +78m 2:38 / km
shoes: All-City Space Horse

Heading home to work the rest of the day from there. Beautiful late spring or early summer day!
5 PM

Hiking 33:33 [1] 3.57 km (9:24 / km) +31m 9:00 / km
shoes: Nike Air Pegasus+ 29 Trail WR

Non-stop hike with the dogs, who were very cooperative today.

Tuesday Apr 28, 2015 #

6 AM

Biking Commuting 39:06 intensity: (2:45 @1) + (13:31 @2) + (18:36 @3) + (4:14 @4) 18.38 km (2:08 / km) +78m 2:05 / km
ahr:136 max:157 shoes: All-City Space Horse

Beautiful morning, Earlier than usual. Sun just coming up and very little traffic.
3 PM

Biking Commuting 37:21 intensity: (2:03 @1) + (8:19 @2) + (18:32 @3) + (4:43 @4) + (3:44 @5) 18.08 km (2:04 / km) +81m 2:01 / km
ahr:142 max:166 shoes: All-City Space Horse

Uneventful ride.

Hiking 34:00 [1] 2.8 km (12:09 / km) +24m 11:39 / km
shoes: Nike Air Pegasus+ 29 Trail WR

Dogs were being impatient, really wanted to go. Pulled so hard that the leash slipped out of my hands. I had a little Garmin temp probe attached to the hand loop, it popped out and went who knows where. I looked for about 10 minutes, nothing. I finished the walk, went for dinner, read some and thought to go look one more time. The Garmin watch picked up the signal, so I know it was near. A woman rode by on her bike and wondered if I was looking for morels. I explained the what and how and why and she replied "you'll find it." She was still in sight when I made it out. Glad I didn't give up.

Monday Apr 27, 2015 #

6 AM

Biking Commuting 42:04 intensity: (5:34 @1) + (24:52 @2) + (11:11 @3) + (27 @4) 18.38 km (2:17 / km) +83m 2:14 / km
ahr:129 max:155 shoes: All-City Space Horse

Zero wind, nice for a change. But still a little chilly, especially with my super light kit.
3 PM

Biking Commuting 39:44 intensity: (5:40 @1) + (19:58 @2) + (11:45 @3) + (1:33 @4) + (48 @5) 18.01 km (2:12 / km) +89m 2:09 / km
ahr:132 max:164 shoes: All-City Space Horse

Beautiful weather! Looks like we are approaching summer!
4 PM

Hiking 40:35 [1] 3.55 km (11:26 / km) +26m 11:02 / km
shoes: Nike Air Pegasus+ 29 Trail WR

Evening walk with the dogs. There was this Hamline student with a very black and white zig zag striped dress. Roux absolutely wanted to say hi to her, not to anyone else in more subdued garb, though.

Sunday Apr 26, 2015 #

8 AM

Hiking 55:38 [1] 4.75 km (11:43 / km) +36m 11:17 / km
shoes: Nike Air Pegasus+ 29 Trail WR

Nice hike between Lexington and Snelling. Beautiful spring morning. Dogs said hi to two RR workers taking a break. Gold finch, mourning dove, killdeer.
1 PM

Biking: Trail/Road 1:02:57 intensity: (53:21 @1) + (9:20 @2) + (16 @3) 31.14 km (2:01 / km) +197m 1:58 / km
ahr:107 max:135 shoes: All-City Space Horse

Nice ride with Joel, basically from home around Nicollet Island. Very crowded near downtown, on Stone Arch Bridge and along St. Anthony Main. Everyone was taking advantage of the wonderful weather. Stopped at Surly on the way back. Como Park was just as busy ...

Saturday Apr 25, 2015 #

9 AM

Biking Commuting 42:16 intensity: (40:55 @1) + (1:21 @2) 12.22 km (3:28 / km) +51m 3:23 / km
ahr:101 max:125 shoes: All-City Space Horse

To Target for knee brace, then Affinity Plus for some cash and croissants at Trung Nam. Enjoyable way to run some errands. I don't know about the bikeways St. Paul has instituted. Tried Charles and Griggs. It's just like riding a regular neighborhood road. I feel safest on secondary thoroughfares with a shoulder, like Como or Minnehaha in St. Paul.
2 PM

Hiking 50:00 [1] 3.75 km (13:20 / km) +35m 12:44 / km
shoes: Nike Air Pegasus+ 29 Trail WR

Walking with Lynn and dogs. beautiful spring afternoon.

Thursday Apr 23, 2015 #

6 AM

Biking Commuting 41:29 intensity: (2:30 @1) + (14:05 @2) + (15:52 @3) + (6:30 @4) + (2:32 @5) 18.4 km (2:15 / km) +80m 2:12 / km
ahr:139 max:166 shoes: All-City Space Horse

Cold morning but no wind! But glad I put the toe covers on my biking shoes, they are rather well ventilated. Other than that, I was rather overdressed.
11 AM

Running 3:20 intensity: (29 @1) + (13 @2) + (1:46 @3) + (52 @4) 0.69 km (4:50 / km) +5m 4:40 / km
ahr:141 max:157 shoes: Nike Air Pegasus+ 30

Waiting for Kari and Josh to come out.
12 PM

Running 28:19 intensity: (31 @1) + (2:00 @2) + (22:34 @3) + (3:14 @4) 5.13 km (5:31 / km) +47m 5:17 / km
ahr:145 max:155 shoes: Nike Air Pegasus+ 30

Lunchtime run with Kari and Josh.
4 PM

Biking Commuting 37:26 intensity: (2:46 @1) + (8:29 @2) + (20:11 @3) + (3:35 @4) + (2:25 @5) 18.16 km (2:04 / km) +100m 2:00 / km
ahr:140 max:167 shoes: All-City Space Horse

Gentle wind from the back should have made for a pleasant ride. But there is always the issue of holding off people who are thinking they can pass me. So another fast ride ...Stopped for a moment to take a picture of the eagle who was working on the nest near the dog park off St. Anthony Main. They may be looking to raise another brood. Very fun, right in the middle of the city.
5 PM

Hiking 42:14 [1] 3.55 km (11:54 / km) +26m 11:29 / km
ahr:93 max:117 shoes: Nike Air Pegasus+ 29 Trail WR

Barely gone a block, we needed to lend a helping hand to a damsel in distress. Flat tire, she had been able to remove the lug nuts but wasn't able to get off the wheel Kicking and pulling didn't work. We turned the wheel out and a couple of knocks with a wooden log from behind did the job. Nice walk, not too cold, not too windy.

Wednesday Apr 22, 2015 #

6 AM

Biking Commuting 44:05 intensity: (1:51 @1) + (10:48 @2) + (23:19 @3) + (8:07 @4) 18.45 km (2:23 / km) +128m 2:19 / km
ahr:140 max:156 shoes: All-City Space Horse

The backyard thermometer said 1 above but a skin of ice was forming on the rain barrel. I never got cold though during the ride, well, maybe my toes a little. Occasionally see this guy with a Space Horse, same as mine. I alwyas try to make a complimetary comment when I pass but he does not reciprocate. Maybe he doesn't like to be passed? Who knows.
3 PM

Biking Commuting 38:47 intensity: (1:43 @1) + (10:11 @2) + (25:33 @3) + (1:20 @4) 18.44 km (2:06 / km) +164m 2:01 / km
ahr:137 max:157 shoes: All-City Space Horse

Sun and wind felt very nice on my back. A very pleasant ride home!
4 PM

Hiking 35:30 [1] 3.72 km (9:33 / km) +39m 9:04 / km
ahr:96 max:114 shoes: Nike Air Pegasus+ 29 Trail WR

Daily walk. Nice decompression after ride home.

Tuesday Apr 21, 2015 #

6 AM

Biking Commuting 47:36 intensity: (1:41 @1) + (14:44 @2) + (31:04 @3) + (7 @4) 18.45 km (2:35 / km) +182m 2:28 / km
ahr:137 max:152 shoes: All-City Space Horse

Another hard ride into the wind. Even fewer people out than yesterday, I wonder if they knew something I didn't about this afternoon's weather.
12 PM

Running 19:52 intensity: (10 @2) + (16:07 @3) + (3:35 @4) 3.6 km (5:31 / km) +44m 5:12 / km
ahr:147 max:156 shoes: Nike Air Pegasus+ 30

Ran with Kari and Martina. We are starting to get ready for the Ragnar and will try to run a couple of times a week over lunch hour. Cold and blustery, but we were dressed for the occasion.
3 PM

Biking Commuting 39:36 intensity: (3:01 @1) + (14:54 @2) + (21:02 @3) + (39 @4) 18.07 km (2:11 / km) +126m 2:07 / km
ahr:135 max:155 shoes: All-City Space Horse

Rode out of the garage into driving snow and sleet and wet pavement. My shoes were drenched within a couple of minutes,. But I won't complain, by the time I got to the river, the sun was actually breaking through. Glad for the tail wind.
5 PM

Hiking 36:05 [1] 3.59 km (10:03 / km) +39m 9:32 / km
ahr:96 max:109 shoes: Asolo FSN 95

Brisk and blustery. Feet still cold from the wet and snowy ride home but having them wrapped in wool and hiking boots changed that situation in a jiffy. The pooches said hi to the RR workers and got some pets in exchange.

Monday Apr 20, 2015 #

6 AM

Biking Commuting 45:54 intensity: (3:44 @1) + (20:39 @2) + (20:03 @3) + (1:28 @4) 18.36 km (2:30 / km) +176m 2:23 / km
ahr:134 max:156 shoes: All-City Space Horse

A slog agains a headwind. Surprisingly, the ride out of town on Cedar Lake Trail wasn't too bad. Counted exactly a dozend bikes.
3 PM

Biking Commuting 32:44 intensity: (4:00 @1) + (6:00 @2) + (10:00 @3) + (8:00 @4) + (4:44 @5) 17.79 km (1:50 / km) +131m 1:46 / km
shoes: All-City Space Horse

Ex-hilarating ride home. The wind was like having someone pushing me along. It helped to have the two lights on my route switching at the right moment. Pretty sure that was the fastest ride home yet, missed the sprint between Energy Park Drive and Como Ave by 7 seconds. My legs are not strong enough yet to power up the bridge at this point.
4 PM

Hiking 15:33 [1] 1.23 km (12:39 / km) +6m 12:20 / km
shoes: Nike Air Pegasus+ 29 Trail WR

Emergency at Midway Animal Hospital: they had to see a sick or injured cat before seeing our dogs. So we went for a quick walk instead. Very nice!

Sunday Apr 19, 2015 #

9 AM

Hiking 1:20:45 intensity: (1:19:59 @1) + (46 @2) 6.53 km (12:22 / km) +21m 12:10 / km
ahr:94 max:131 shoes: Nike Air Pegasus+ 29 Trail WR

Rather cool, but no wind and the rain had stopped. So I worked up a sweat. Very nice beach hike between the two rivers. Always interesting to see how things have changed. Enjoying how Roux is taking to the water.

Saturday Apr 18, 2015 #

7 AM

Biking MTB 1:15:33 intensity: (10:00 @1) + (23:34 @2) + (37:05 @3) + (4:41 @4) + (13 @5) 26.01 km (2:54 / km) +304m 2:45 / km
ahr:135 max:159 shoes: Gravity 19.5" 29er MTB

Really wanted to do the Mt. Ashwabay MTB trails, but my R knee really did not care for the low seat hight on a MTB. So I just stayed on dirt roads and added McCulloch. Beautiful morning, worked up quite a sweat, Once I turned into the wind, I was cooled down quickly. Wildlife seen: flock of turkeys and a couple of deer, both crossing right in front of me. Did the RR grade along Hwy 13 once in each direction. soft and rough and overgrown.

Biking Road 6:54 [1] 2.08 km (3:19 / km) +4m 3:17 / km
ahr:103 max:109 shoes: Gravity 19.5" 29er MTB

Quick ride to Bayview Park with the dogs.

Friday Apr 17, 2015 #

9 PM

Other 35:00 [1] 0.76 km (46:03 / km) +11m 42:57 / km

SloMo interval. I had chest waders, Craig had hip waders. I made half circles as fast as I could, around Craig, who could not go as deep, scooping up as much smelt as possible. Then scooping catch into bucket. Sweaty affair.

Thursday Apr 16, 2015 #

6 AM

Biking Commuting 36:19 intensity: (2:34 @1) + (4:36 @2) + (17:22 @3) + (6:17 @4) + (5:30 @5) 18.4 km (1:58 / km) +89m 1:56 / km
ahr:144 max:163 shoes: All-City Space Horse

Temps are rising. Some wet pavement once I reached the U but just barely so. Good pace in low wind conditions.
4 PM

Biking Commuting 35:27 intensity: (2:00 @1) + (4:00 @2) + (17:00 @3) + (6:00 @4) + (6:27 @5) 18.1 km (1:58 / km) +91m 1:55 / km
shoes: All-City Space Horse

Nice, fast ride in summer-like conditions.
5 PM

Hiking 35:16 [1] 3.21 km (10:59 / km) +28m 10:32 / km
shoes: Nike Air Pegasus+ 29 Trail WR

Switchers hard at work at the Midway rail yards. Warm, almost muggy.

Wednesday Apr 15, 2015 #

6 AM

Biking Commuting 37:29 intensity: (2:40 @1) + (9:06 @2) + (14:43 @3) + (5:48 @4) + (5:12 @5) 18.42 km (2:02 / km) +75m 2:00 / km
ahr:143 max:165 shoes: All-City Space Horse

Cool but not cold. Beautiful early morning light. The switch from inner city urban heat island to open land is amazing after going under the second i-394 bridge. Temp must drop by several degrees.
1 PM

Biking Commuting 17:04 intensity: (4:14 @1) + (10:48 @2) + (2:02 @3) 6.79 km (2:31 / km) +42m 2:26 / km
ahr:126 max:143 shoes: All-City Space Horse

Ride to TPS, for PM meeting. Hard to ride without breaking a sweat, even slowly. Bike room is a great asset, no need for a lock!
3 PM

Biking Commuting 34:32 intensity: (6:01 @1) + (12:27 @2) + (14:57 @3) + (1:01 @4) + (6 @5) 12.88 km (2:41 / km) +116m 2:34 / km
ahr:131 max:158 shoes: All-City Space Horse

A little bit of a struggle, first downtown traffic (slow), then a decent headwind. But warm early summer weather. Will not complain!
6 PM

Hiking 1:08:43 [1] 5.84 km (11:46 / km) +48m 11:18 / km
ahr:94 max:119 shoes: Nike Air Pegasus+ 29 Trail WR

Hiking wiht Karl and the dogs. Catching up on kids, ski season and summer training. Beautiful evening to be outside!

Tuesday Apr 14, 2015 #

6 AM

Biking Commuting 38:19 intensity: (1:13 @1) + (6:16 @2) + (21:53 @3) + (4:48 @4) + (4:09 @5) 18.43 km (2:05 / km) +90m 2:02 / km
ahr:143 max:162 shoes: All-City Space Horse

Chilly morning, my hands were freezing in spite of xc ski gloves. But a beautiful ride in, and quite swift, with no wind or traffic.
10 AM

Hiking 20:00 [1] 1.62 km (12:21 / km) +19m 11:40 / km
shoes: Pearl iZUMi X ALP Seek V

Walking status with Matt. Beautiful spring morning, lots of turtles out.
4 PM

Biking Commuting 37:47 intensity: (1:02 @1) + (1:39 @2) + (23:38 @3) + (8:23 @4) + (3:05 @5) 18.03 km (2:06 / km) +89m 2:03 / km
ahr:147 max:166 shoes: All-City Space Horse

Summer-like afternoon, just beautiful! Close call on Cedar Lake Trail: just east of bridge over 394 a guy was going to do a U-turn just as I was getting ready to pass. I needed to yell out to get him to stop.

Hiking 36:53 [1] 3.64 km (10:08 / km) +24m 9:49 / km
ahr:101 max:120 shoes: Nike Air Pegasus+ 29 Trail WR

Summer evening in April, two hot dogs. Even Roux wasn't pulling as hard.

Monday Apr 13, 2015 #

6 AM

Biking Commuting 41:48 intensity: (1:07 @1) + (8:38 @2) + (28:09 @3) + (3:54 @4) 18.61 km (2:15 / km) +95m 2:11 / km
ahr:139 max:158 shoes: All-City Space Horse

Beautiful morning after a stormy night. A slight headwind, roads and trails almost dry. I was about 15 minutes later than usual and it was almost daylight. One big, almost trail-spanning puddle on the new trail along W River Blvd, but the big puddle near the public works lot along Cedar Lake Trail (under the new bridge) is no more. I looked, and indeed, there is a big storm drain where the puddle used to be.
4 PM

Biking Commuting 36:06 intensity: (4:27 @1) + (7:52 @2) + (10:53 @3) + (4:39 @4) + (8:15 @5) 18.03 km (2:00 / km) +123m 1:56 / km
ahr:142 max:166 shoes: All-City Space Horse

Man, what a ride! To downtown on Cedar Lake Trail wasn't that extraordinary, still it must have been a wind-assisted PB for that stretch. Then, getting onto the RR service road between Stone Arche Bridge and then the Dinkytown Trail, wow! Nice to have a strong tail wind. At the end of the Dinkytown Trail, I recognized Amy from EU and we rode together, leisurely, chatting the entire way. I said my good byes at Como and went 45 km/h almost the entire stretch. Without meeting Amy, I might have broken 20 mph average. But no regrets, a very enjoyable ride.
At the Kurth grain silos E of the U, Amy and I were startled by a police horn. First I thought they were scolding us for riding abreast but they stopped two hipster types who were heading towards the silos.

Hiking 34:58 intensity: (34:11 @1) + (47 @2) 3.38 km (10:21 / km) +43m 9:44 / km
ahr:101 max:130 shoes: Nike Air Pegasus+ 29 Trail WR

Quick walk with the poochies. Everyone happy!

Saturday Apr 11, 2015 #

8 AM

Hiking 49:22 [1] 4.99 km (9:54 / km) +38m 9:32 / km
ahr:94 max:112 shoes: Nike Air Pegasus+ 29 Trail WR

Another beautiful hike. Dogs enjoyed being off leash for half of it. Put training collar on Roux and zapped him when he picked up nasty stuff to eat. Last week was bad because of stomach issues. He seemed to get the message.

Friday Apr 10, 2015 #

6 AM

Biking Commuting 40:41 intensity: (3:34 @1) + (5:18 @2) + (22:56 @3) + (6:55 @4) + (1:58 @5) 18.48 km (2:12 / km) +80m 2:09 / km
ahr:142 max:161 shoes: All-City Space Horse

Was passed by a fast rider on UMN Campus Connector. Shamelessly drafted until he took a different way near TCF Stadium. I took my usual route and saw him again twice, once slightly ahead at the E end of the Dinkytown trail,and then S of Stone Arch Bridge where I was ahead, even though I took the "long" route across Bridge #9. It pays not having any traffic or stop lights to deal with, even if the way is a little longer. Some sleet greats hitting me.
3 PM

Biking Commuting 36:56 intensity: (2:32 @1) + (3:21 @2) + (19:55 @3) + (8:39 @4) + (2:29 @5) 18.16 km (2:02 / km) +100m 1:59 / km
ahr:145 max:163 shoes: All-City Space Horse

Morning snow, PM shorts and t-shirts ... Nice to have the wind from the back.

Hiking 28:02 [1] 2.44 km (11:29 / km) +29m 10:51 / km
ahr:95 max:112 shoes: Nike Air Pegasus+ 29 Trail WR

Beautiful afternoon for a walk, very happy dogs. Garmin wasn't picking up the signal, took a while. Shortened route, Had to head for meeting with accoutant RE taxes ...

Thursday Apr 9, 2015 #

1 PM

Strength: Flexibility 30:00 [1]

This should not be so hard, but I broke a sweat.

Wednesday Apr 8, 2015 #

6 AM

Biking Commuting 39:10 intensity: (4:19 @1) + (8:49 @2) + (23:00 @3) + (3:02 @4) 18.42 km (2:08 / km) +89m 2:05 / km
ahr:137 max:158 shoes: All-City Space Horse

Earlier than usual, maybe 5 bikes total.
3 PM

Biking Commuting 43:27 intensity: (1:30 @1) + (4:29 @2) + (35:19 @3) + (2:00 @4) + (9 @5) 18.28 km (2:23 / km) +110m 2:18 / km
ahr:141 max:159 shoes: All-City Space Horse

Left work early to go to Dr. appt, for knee issue. Not much traffic out there.

Tuesday Apr 7, 2015 #

6 AM

Biking Commuting 40:57 intensity: (11:21 @1) + (18:03 @2) + (11:33 @3) 18.42 km (2:13 / km) +95m 2:10 / km
ahr:128 max:152 shoes: All-City Space Horse

Decided to take a chance with the weather and with the bum right knee I contracted on Sunday. Glad I did, the light cycling seemed to make the selling go down. Counted less than 10 cyclists between St. Paul and St. Louis Park.
4 PM

Biking Commuting 49:07 intensity: (4:38 @1) + (20:31 @2) + (23:58 @3) 17.94 km (2:44 / km) +167m 2:37 / km
ahr:133 max:148 shoes: All-City Space Horse

As I stepped out of the office, the first raindrops were just falling. The wind was worse than the rain, though. Not much competition from other cyclists. It stopped raining eventually. Even the sun peeped through the clouds but the wind did not let off.

Sunday Apr 5, 2015 #

6 AM

Running 37:53 intensity: (1:16 @1) + (1:39 @2) + (24:55 @3) + (8:55 @4) + (1:08 @5) 7.07 km (5:21 / km) +60m 5:08 / km
ahr:146 max:162 shoes: Nike Air Pegasus+ 30

Today with both dogs. Focusing on increasing steps per minute. Taking advantage of hole in RR fence at Banadana Square and Hamline.

Strength: Flexibility 28:12 intensity: (28:05 @1) + (7 @2) +1m
ahr:97 max:121

Saturday Apr 4, 2015 #

7 AM

Running 44:55 intensity: (1:11 @1) + (1:52 @2) + (20:20 @3) + (21:32 @4) 8.43 km (5:20 / km) +74m 5:06 / km
ahr:149 max:158 shoes: Nike Air Pegasus+ 30

First run just with Roux :-(
Beautiful morning, not too cold and no wind. Very few people out. Had Roux tied to my belt, worked pretty well. He did great on the single track portions, listening to commands. Made sure he could get some off leash time as well.

Strength: Flexibility 34:50 intensity: (34:12 @1) + (38 @2)
ahr:94 max:123

Including hip/hamstring specific.

Friday Apr 3, 2015 #

6 AM

Biking Commuting 46:25 intensity: (3:10 @1) + (32:59 @2) + (10:16 @3) 18.17 km (2:33 / km) +115m 2:29 / km
ahr:130 max:146 shoes: All-City Space Horse

Made an effort to take it easy. Succeeded. Chilly morning with a cold northerly wind that was not too bothesome. Encountered a large group of runners, i'd say at least 100 of them on Stone Arch Bridge to Cedar Lake Trail. They were kind of a nuisance since they took the full widht of the bridge and the bike trail along River Road. I asked who they are and a guy said "Oh, just the Friday morning running group. You should join us!"
3 PM

Biking Commuting 38:39 intensity: (3:39 @1) + (15:00 @2) + (13:00 @3) + (7:00 @4) 18.03 km (2:09 / km) +115m 2:05 / km
shoes: All-City Space Horse

Like yesterday, I was lucky with the wind on the way home. Mostly in my hindquarters.

Hiking 38:02 [1] 3.78 km (10:04 / km) +37m 9:36 / km
ahr:91 max:110 shoes: Nike Air Pegasus+ 29 Trail WR

Nice walk in brisk, windy and sunny weather.

Hiking 38:02 [1] 3.78 km (10:04 / km) +37m 9:36 / km
ahr:91 max:110 shoes: Nike Air Pegasus+ 29 Trail WR

Nice walk in brisk, windy and sunny weather.

Thursday Apr 2, 2015 #

6 AM

Biking Commuting 43:55 intensity: (2:47 @1) + (28:54 @2) + (12:14 @3) 18.41 km (2:23 / km) +87m 2:20 / km
ahr:131 max:147 shoes: All-City Space Horse

Tried very hard to go slow and I did, as attested by my AHR.
11 AM

Biking Commuting 23:52 intensity: (2:52 @1) + (19:21 @2) + (1:39 @3) 11.71 km (2:02 / km) +58m 1:59 / km
ahr:127 max:141 shoes: All-City Space Horse

Midday PT session. Wind in my back sun shining, what can I say. Just trying not to get sweaty.

Biking Commuting 19:09 intensity: (5:30 @1) + (11:17 @2) + (2:22 @3) 6.11 km (3:08 / km) +88m 2:55 / km
ahr:125 max:143 shoes: All-City Space Horse

First time I am parking in the bike room. Very impressive how many bikes are parked there, just for today, must be about 100.

Strength: Flexibility 30:00 [1]

Session with Elizabeth. It's amazing what a difference some seemingly minor muscle manipulation do to my ability to go through painfree with the exercises she prescribes.
3 PM

Biking Commuting 28:46 intensity: (5:00 @2) + (20:00 @3) + (3:00 @4) + (46 @5) 12.94 km (2:13 / km) +126m 2:07 / km
shoes: All-City Space Horse

I enjoy the fancy bike room but I hate riding through downtown. Super hard tailwind. Must be close to a PB on the Campus Connector due to that. There was a gathering of bicycle cops behind the Brueggers. Wonder what that was about.
C • Bike cops 2
4 PM

Hiking 30:00 [1] 2.6 km (11:32 / km) +51m 10:30 / km
shoes: Teva Terra Fi

Very windy. But in short, t-shirt and sandals! Of course this was the full hike, just forgot to turn on GPS.

Wednesday Apr 1, 2015 #

6 AM

Biking Commuting 35:02 intensity: (2:16 @1) + (52 @2) + (19:38 @3) + (10:56 @4) + (1:20 @5) 18.02 km (1:57 / km) +86m 1:54 / km
ahr:146 max:161 shoes: All-City Space Horse

Very fast ride. I did have an ever so slight wind from my back, not enough to not make it seem like I was heading into the wind. But sufficient to make this among my speediest rides to work ever. I am also noticing that as I am shedding clothes due to the warmer temps I am getting faster. My theory: what I am wearing adds weight and drag. I am starting to wonder what it woudl be like to ride a bike that's 7-8 kg lighter, and without the bike bag.
10 AM

Hiking 21:39 [1] 1.85 km (11:42 / km) +22m 11:03 / km

Yesterday's remnant of ice was gone today. Instead, turtles were taking in the warm sun on tree stumps floating in the water. Red bellied woodpecker making a lot of noise.Later, a colleague asked if I'd join him. So he and another co-worker did it again.
4 PM

Biking Commuting 40:35 intensity: (1:10 @1) + (6:10 @2) + (31:01 @3) + (2:14 @4) 18.47 km (2:12 / km) +252m 2:03 / km
ahr:141 max:156 shoes: All-City Space Horse

Wow, summer-like. Very windy, too. Felt like being sandblasted. First roller skiers and first NiceRide bikes sighted. Hardest portions of the ride: S on Cedar Lake Pkwy, along the BioMed Corridor at the U and of cours Snelling. First time I used the small chainring on that stretch.

Hiking 37:15 intensity: (35:37 @1) + (1:22 @2) + (16 @3) 3.4 km (10:57 / km) +72m 9:54 / km
ahr:102 max:137 shoes: Nike Air Pegasus+ 29 Trail WR

Amazingly warm, summer like. Very nice walk. Chatted some with neighbors, jogged a few steps. Next week snow again? In the forecast and would not be surprised.

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