Training Log Archive: cfosp1In the 30 days ending Nov 30, 2015:
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Monday Nov 30, 2015 #
Running 6:20 1.06 km (5:58 / km) +15m 5:35 / km
ahr:142 max:153 shoes: Nike Air Pegasus+ 30
6:47 AM; Hamline Midway/Frogtown
-1.2 °C; Snow
Home to Green Line, through 6-7 cm of freshly fallen snow.
Running 4:48 0.7 km (6:51 / km) +43m 5:16 / km
ahr:133 max:148 shoes: Nike Air Pegasus+ 30
7:26 AM; Hamline/Midway to St. Louis Park
-1.6 °C; Snow
Green Line to TPC, down Nicollet. I really hate having to stop for traffic.
Running 24:05 3.7 km (6:31 / km) +39m 6:11 / km
ahr:131 max:151 shoes: Nike Air Pegasus+ 30
4:59 PM; Hamline Midway/Frogtown
1.2 °C; Snow
Kept running, easy running but considering I have not run at all. Nice to have the snow. Dogs were going nuts in it.
Running 7:50 1.29 km (6:04 / km) +10m 5:51 / km
ahr:143 max:150 shoes: Nike Air Pegasus+ 30
4:32 PM; Hamline Midway/Frogtown
1.3 °C; Light rain
Jogged from Snelling and University to home.
Running 7:50 1.29 km (6:04 / km) +10m 5:51 / km
ahr:143 max:150 shoes: Nike Air Pegasus+ 30
4:32 PM; Hamline Midway/Frogtown
1.3 °C; Light rain
Jogged from Snelling and University to home.
Running 24:05 3.7 km (6:31 / km) +39m 6:11 / km
ahr:131 max:151 shoes: Nike Air Pegasus+ 30
4:59 PM; Hamline Midway/Frogtown
1.2 °C; Snow
Kept running, easy running but considering I have not run at all. Nice to have the snow. Dogs were going nuts in it.
Sunday Nov 29, 2015 #
Hiking 1:02:00 5.83 km (10:38 / km)
shoes: Asolo FSN 95
Bayview Beach House
-7.0 °C; Clear
Gorgeous morning, many stops for photos. Lynn met me on way back and we walked the last piece togeter.
Saturday Nov 28, 2015 #
Hiking 2:22:56 9.16 km (15:36 / km) +255m 13:42 / km
ahr:107 max:140 shoes: Asolo FSN 95
Friday Nov 27, 2015 #
Hiking 1:35:43 6.43 km (14:53 / km) +10m 14:46 / km
ahr:98 max:123 shoes: Asolo FSN 95
Thursday Nov 26, 2015 #
Hiking 42:13 4.94 km (8:33 / km) +40m 8:13 / km
ahr:128 max:176 shoes: Nike Air Pegasus+ 30
7:15 AM; Hamline Midway/Frogtown
1.6 °C; Snow
Quite a bit of jogging along with the walking. Light snow had just started and was falling throughout. Three long trains, each one with five locomotives came by while I walked along the stretch east of the switching yard. Don't recall ever having seen that many. No other pedestrians out this morning.
Wednesday Nov 25, 2015 #
Biking Commuting 31:43 14.1 km (2:15 / km) +60m 2:12 / km
ahr:129 max:151 shoes: All-City Space Horse
6:28 AM; Hamline Midway/Como Park
4.7 °C; Cloudy
Good ride into town. Very few cyclists but car traffic seemed like every day.
Biking Commuting 33:04 14.08 km (2:21 / km) +96m 2:16 / km
ahr:130 max:148 shoes: All-City Space Horse
2:06 PM; Hamline Midway/Como Park
10.2 °C; Cloudy
Nice and easy ride home, sneaking out early. SW wind was only noticeable on the short stretch going S on Snelling.
Hiking 38:56 [1] 3.77 km (10:20 / km) +25m 10:00 / km
ahr:90 max:113 shoes: Nike Air Pegasus+ 29 Trail WR
3:05 PM; Hamline Midway/Frogtown
9.6 °C; Cloudy
Earlier than usual so we got to see Great River School letting out kids. The excitement about the long weekend was palpable and the kids who came up the Hamline Ave pedestrian bridge loved interacting with the dogs, who were more than game yet very civilized. After getting home (and after stopping the timer) I did a few remaining chores, like scraping away the leaves around the storm drain on Englewood.
Tuesday Nov 24, 2015 #
Biking Commuting 32:14 14.06 km (2:18 / km) +53m 2:15 / km
ahr:132 max:157 shoes: All-City Space Horse
6:22 AM; Hamline Midway/Como Park
1.5 °C; Clear
Nice morning ride, very few cyclists until I got on the river trail.
Biking Commuting 35:05 13.27 km (2:39 / km) +74m 2:34 / km
ahr:133 max:153 shoes: All-City Space Horse
3:47 PM; Hamline Midway/Como Park
6.7 °C; Clear
Mild but a noticeable headwind. Took the sheltered route but stayed on Pierce Butler instead of riding through the neighborhood.
Hiking 32:19 [1] 3.24 km (9:58 / km) +29m 9:33 / km
ahr:91 max:108 shoes: Nike Air Pegasus+ 29 Trail WR
5:03 PM; Hamline Midway/Frogtown
5.3 °C; Clear
Dogs were super excited to go, evne though they had already played in the backyard while I was emptying the three 120 l garbage cans I use as rain barrels. Half of it went into the leaf compost piles, the other half was for fruit trees and freshly planted bulbs. Enjoyed the evening sky and fast dogs.
Monday Nov 23, 2015 #
Biking Commuting 37:05 12.48 km (2:58 / km) +49m 2:55 / km
ahr:121 max:152 shoes: All-City Space Horse
6:19 AM; Hamline/Midway to St. Louis Park
-1.0 °C; Partly cloudy
Nice ride this morning. When I took the dogs out at 4:45, the sky was mostly overcast. I heard on the radio that W Wisconsin was being hit by some sleet showers. The temp was slowly climbing till my departure around 6:15. The sleet apparently strayed a few miles into MN; the ground was seeded with sleet, all the way to Minneapolis.
Biking Commuting 31:53 13.83 km (2:18 / km) +89m 2:14 / km
ahr:135 max:159 shoes: All-City Space Horse
3:49 PM; Minneapolis-St. Paul
6.5 °C; Clear
HS roller skiing team doing hill reps from Lower St. Anthony Falls lock to the bike trail. UMN women's running team out and about, too. Everyone in light kit, no need for heavy cover. No more frost, the crushed rock at UMN construction site had softened.
Hiking 37:50 [1] 3.6 km (10:31 / km) +19m 10:14 / km
ahr:92 max:121 shoes: Nike Air Pegasus+ 29 Trail WR
4:40 PM; Hamline Midway/Frogtown
4.9 °C; Clear
Beautiful evening light just past sunset. Dogs were very happy to be unbound, ran like the wind. Fun to see them so happy.
Sunday Nov 22, 2015 #
Roller Skiing Skate 3:01:35 40.57 km (4:29 / km) +487m 4:13 / km
ahr:140 max:176 shoes: Pursuit T6004 roller skis
8:08 AM; Afton, MN
-2.9 °C; Partly cloudy
Good workout with Heather, Kitty, Kathy, Karl, Mike, Andy and Andy's friend Bill. Pushed on the uphills, recovered on the flat and downhills Going up Valey View a couple times to warm up. the second time we came to the top, there was a black cat in a puddle of blood, must have been hit by one of the cars coming down. Glad it wasn't one of us. Kitty said that when she passed the area, a guy retrieving his paper was shooing the cat away from the road, in vain ...
Had a bad car experience myself: coming down Trading Post to intersection with Valley View, just before ending, I got there at the same time as a full-sized pick-up coming from behind. He squeezed e ff the road, almost felt it was on purpose, or else he had a very poor concept of how big his vehicle is. Had to grab on to the truck not to fall.
Hiking 29:10 3.38 km (8:38 / km) +21m 8:22 / km
ahr:103 max:122 shoes: Asolo FSN 95
6:47 AM; Hamline Midway/Frogtown
-7.1 °C; Clear
Hurried walk this morning, with several shortcuts, because I needed to be back in time to pick up Karl for roller ski workout in Afton.
Saturday Nov 21, 2015 #
Biking Commuting 47:25 15.05 km (3:09 / km) +107m 3:03 / km
ahr:127 max:150 shoes: All-City Space Horse
9:56 AM; Hamline Midway/Como Park
-6.2 °C; Clear
Stopped at Trung Nam for some croissants but I always forget that they only take cash. Oh, well, Some French rolls from Breadsmith will do, too. Saw Kip, Dave and Mike from my book group at Dunn's, would have joined them for a bit but had not locked bike and both bags on. So I kept going. Wind was light but noticeable, especially on bare skin.
Roller Skiing Skate 1:36:37 19.6 km (4:56 / km) +191m 4:42 / km
ahr:140 max:194 shoes: Pursuit T6004 roller skis
8:04 AM; Bruce Vento Trail
-7.5 °C; Clear
Nice workout! John, Mike, Tom F, Andy, Dan, Julie and Amy.
Warm-up
12 x 2:00 L4 intervals as follows:
3 x double poling
3 x single sticking
3 x double poling
3 x single sticking
~ 2:00 recovery between intervals
Cooldown
Took me to the end of intervals to get warm hands.
Biking Commuting 21:26 8.85 km (2:25 / km) +22m 2:24 / km
ahr:133 max:153 shoes: All-City Space Horse
7:35 AM; Hamline Midway/Como Park
-8.4 °C; Clear
Brisk ride to Vertical Endeavors to meet friends for roller ski workout.
Hiking 33:25 [1] 3.47 km (9:38 / km) +23m 9:19 / km
ahr:89 max:113 shoes: Nike Air Pegasus+ 29 Trail WR
6:02 AM; Hamline Midway/Como Park
-7.7 °C; Clear
Nice morning, walking in darkness, dawn startin on eastern horizon.
Friday Nov 20, 2015 #
Biking Commuting 33:51 12.52 km (2:42 / km) +70m 2:38 / km
ahr:129 max:152 shoes: All-City Space Horse
6:15 AM; Hamline/Midway to St. Louis Park
-3.2 °C; Clear
Cool and a light but stead headwind. I do like the dry roads.
Biking Commuting 34:12 14.41 km (2:22 / km) +82m 2:18 / km
ahr:138 max:158 shoes: All-City Space Horse
3:28 PM; Hamline Midway/Como Park
0.1 °C; Cloudy
A normal ride for a change, no rain, no wind, no need for shortcuts and cutting through neighborhoods to stay out of the wind. Nice!
Hiking 32:45 3.17 km (10:20 / km) +23m 9:58 / km
ahr:98 max:192
4:13 PM; Hamline Midway/Frogtown
-1.0 °C; Cloudy
Forgot to switch out of my bike shoes when beginning walk and only noticed after half a block. So I kept going, they are quite walkable. But a little tight, so it wasn't the most comfortable hike. Dogs sad hi to a skateboarder on the pedestrian bridge, who was smoking weed by himself. Pretty sad.
Thursday Nov 19, 2015 #
Biking Commuting 34:23 12.2 km (2:49 / km) +112m 2:42 / km
ahr:133 max:157 shoes: All-City Space Horse
6:25 AM; Hamline Midway/Como Park
-0.8 °C; Snow
Finally some winter weather! A stiff westerly wind blowing in my face at around -1 °C. Wearing light winter clothing and feeling great, taking the cold over the wet any time. But for half an hour, who cares, either way? I kept a vigilant eye out for frozen puddles and swerved around a few. But the wind had dried out the asphalt nicely, it wasn't really a problem. Minnesota always surprises, yesterday morning riding without gloves and wishing I had been wearing shorts, today, dressing up.
Biking Commuting 29:28 12.47 km (2:22 / km) +109m 2:16 / km
ahr:140 max:166 shoes: All-City Space Horse
3:54 PM; Hamline/Midway to St. Louis Park
0.7 °C; Light rain
Great wind-fueled ride home! It was like having a gentle hand pushing me, the snowflakes made it perfect. Not any warer than this morning, ice still on some of the shallower puddles. Stopped for some pictures along the way.
Hiking 27:11 3.73 km (7:17 / km) +37m 6:57 / km
ahr:120 max:144 shoes: Nike Air Pegasus+ 30
4:47 PM; Hamline Midway/Como Park
0.8 °C; Light rain
More a run than a hike today. We were all energized by the cold weather.
Wednesday Nov 18, 2015 #
Biking Commuting 30:24 12.48 km (2:26 / km) +68m 2:22 / km
ahr:127 max:150 shoes: All-City Space Horse
6:26 AM; Hamline Midway/Como Park
12.4 °C; Light rain
Light rain but not enough to take the light rail. Nice ride and lo and behold, a glimps at blue skies. Warm enough to go without gloves, I could have gone in shorts an short sleeves.
Biking Commuting 30:03 12.22 km (2:28 / km) +124m 2:20 / km
ahr:142 max:164 shoes: All-City Space Horse
2:37 PM; Hamline Midway/Como Park
7.8 °C; Light rain
Opted to wear gloves this afternoon. Seemed quite a bit cooler and raining again, after a teaser sunny morning. I was set on riding the bike to the Nicollet Mall Green Line stop but once on the bike, it felt so good that I changed plans and headed home. A good 10 minutes faster, too.
Hiking 38:09 3.6 km (10:36 / km) +31m 10:10 / km
ahr:99 max:144 shoes: Asolo FSN 95
4:17 PM; Hamline Midway/Frogtown
7.4 °C; Chance of rain
Still some rain, but not too bad. Everything is sodden and soggy.
Tuesday Nov 17, 2015 #
Biking Commuting 4:16 [1] 1.26 km (3:23 / km) +9m 3:16 / km
shoes: All-City Space Horse
6:24 AM; Hamline Midway/Frogtown
9.1 °C; Heavy rain
Ride to Hamline Station. Steady rain, today I was glad to have this as an option.
Biking Commuting 4:35 [1] 1.09 km (4:12 / km)
shoes: All-City Space Horse
6:55 AM; Hamline/Midway to St. Louis Park
9.6 °C; Heavy rain
Raining pretty hard. Glad I had a couple glasses of rum to warm me up but it prevented me from riding in a straight line.
Biking Commuting 34:28 12.21 km (2:49 / km) +82m 2:44 / km
ahr:125 max:149 shoes: All-City Space Horse
4:52 PM; Hamline Midway/Como Park
11.1 °C; Chance of rain
Was prepared to take the light rail again but the air was mild and the rain had turned into a light drizzle. So I rode home, all the way.
Hiking 35:21 [1] 3.74 km (9:27 / km) +26m 9:08 / km
ahr:95 max:108 shoes: Asolo FSN 95
5:40 PM; Hamline Midway/Frogtown
8.7 °C; Chance of rain
Day is continued grey and wet. Did not prevent us from taking our usual walk. But I am skipping my Tuesday night ski workout, more because I need some rest than because of the weather.
Monday Nov 16, 2015 #
Biking Commuting 29:24 12.51 km (2:21 / km) +72m 2:17 / km
ahr:125 max:149 shoes: All-City Space Horse
6:15 AM; Hamline/Midway to St. Louis Park
11.4 °C; Thunder
Thought I'd beat the rain this morning and if I had started 20 minutes earlier, I would have easily. As it was, I started in dry weather, felt a few minuscule rain drops as I passed the State Fair grounds, experience light rain N of Energy Park Dr. and a pretty serous thunderstorm with torrential rain for the rest of the way. Passing the grain silos near Surly Brewery, I had a simultaneous lightning/thunder. ure lightning struck one of the silos. When I got in, my first trip was to the sink, to wring out my wet kit. I dreaded opening my bike bag, which I had not zippered but miraculously, my clothes had remained dry.
Biking Commuting 36:29 11.8 km (3:06 / km) +85m 2:59 / km
shoes: All-City Space Horse
4:02 PM; Hamline Midway/Como Park
9.6 °C; Light rain
Just mist and light rain on the way home, but the roads were wet wet wet. But we decided to laugh in the face of adversity. Noticed that a new ball field between the grain silos is done and I mean right in between. Looks like post-apocalyptic baseball is coming our way. Facing a decent headwind AND being sprayed by mist is not my thing, so I took the sheltered route through the hood. I'm a wimp.
Hiking 32:06 [1] 3.14 km (10:13 / km) +33m 9:43 / km
ahr:91 max:114 shoes: Asolo FSN 95
4:51 PM; Hamline Midway/Frogtown
9.2 °C; Light rain
Nice walk on soggy ground.
Sunday Nov 15, 2015 #
Hiking 31:20 3.64 km (8:36 / km) +21m 8:22 / km
ahr:99 max:137 shoes: Asolo FSN 95
6:31 AM; Hamline Midway/Frogtown
4.2 °C; Clear
Early morning walk with dogs, just gorgeous out! Dogs very happy and well behaved. Inserted a few bounding/fast hiking section.
Roller Skiing Skate 2:44:20 35.06 km (4:41 / km) +392m 4:26 / km
ahr:133 max:165 shoes: Pursuit T6004 roller skis
8:06 AM; Afton, MN
9.0 °C; Clear
Beautiful morning for an overdistance workout around Afton with John, Mike, Andy, Heather and Peter. Heather's friend Brad and his daughter were along for part of the outing, too. easy tempo, lots of time to chat.
Saturday Nov 14, 2015 #
Hiking 48:24 5.29 km (9:09 / km) +37m 8:50 / km
ahr:91 max:122 shoes: Asolo FSN 95
5:49 AM; Hamline Midway/Frogtown
1.7 °C; Partly cloudy
Action along the track, so we went to Energy Park Dr. Lexington intersection instead and through the Kemp's Parking lot. Roux thought again that there was a real cow jumping out of the VW bug. Nice early morning walk.
Biking Commuting 43:31 14.95 km (2:55 / km) +134m 2:47 / km
ahr:131 max:156 shoes: All-City Space Horse
9:43 AM; Hamline Midway/Frogtown
5.8 °C; Partly cloudy
Decided to build in my coffee run into the ride home. Due to the construction on Phalen, I always have the additional hill challenge, climbing over the hill N of the Capitol. Not fond of riding on Summit but today, I hit all the lights on green.
Roller Skiing Skate 1:22:02 16.93 km (4:51 / km) +151m 4:38 / km
ahr:147 max:183 shoes: Pursuit T6004 roller skis
8:07 AM; Bruce Vento Trail
3.9 °C; Partly cloudy
Taking advantage of the perfect weather.
Warm-up
3 x 2:00 double poling
3 x 2:00 single sticking
2 x 2:00 double poling
2 x 2:00 single sticking
1 x 2:00 double poling
~ 2:00 recovery in between intervals
Cooldown
Besides John, Andy and Mike, there were a couple fo new faces, Patty from the Monday night group, John and Eric.
Biking Commuting 20:06 8.9 km (2:16 / km) +35m 2:13 / km
ahr:138 max:152 shoes: All-City Space Horse
7:41 AM; Hamline Midway/Frogtown
2.3 °C; Partly cloudy
Ride to weekly roller skiing poling intervals.
Hiking 22:16 [1] 1.37 km (16:15 / km) +1m 16:12 / km
shoes: Nike Air Pegasus+ 29 Trail WR
12:36 PM; Hamline Midway/Frogtown
11.0 °C; Clear
Leisurely walk with Lynn and the dogs. It works much better when I take both dogs, on one leash.
Friday Nov 13, 2015 #
Biking Commuting 35:42 14.02 km (2:33 / km) +79m 2:29 / km
ahr:133 max:159 shoes: All-City Space Horse
6:22 AM; Minneapolis-St. Paul
1.0 °C; Clear
Cool and a noticeable headwind, but by far not as bad as on Thursday. Wish I would have worn my neoprene booties but I survived just fine.
Hiking 29:59 3.7 km (8:06 / km) +28m 7:48 / km
ahr:107 max:140 shoes: All-City Space Horse
3:51 PM; Hamline Midway/Frogtown
6.6 °C; Clear
Nice quick hike on sunny afternoon.
Biking Commuting 32:07 14.09 km (2:17 / km) +87m 2:13 / km
ahr:138 max:158 shoes: All-City Space Horse
3:04 PM; Hamline Midway/Como Park
7.2 °C; Clear
Beautiful afternoon, wind from the hindquarters, lovely way to start the weekend!
Thursday Nov 12, 2015 #
Biking Commuting 35:04 12.2 km (2:52 / km) +118m 2:45 / km
ahr:122 max:151 shoes: All-City Space Horse
6:10 AM; Hamline Midway/Como Park
4.7 °C; Cloudy
Pretty stiff headwind. Made my way through the neighborhood and took Portland instead of River Rd and the CLT. Not too many cyclists out there this morning.
Biking Commuting 32:28 14.25 km (2:17 / km) +117m 2:11 / km
ahr:135 max:159 shoes: All-City Space Horse
4:21 PM; Hamline Midway/Como Park
4.8 °C; Cloudy
Nice ride home, compared to this morning's slog against the wind.
Hiking 34:25 [1] 3.39 km (10:09 / km) +39m 9:36 / km
ahr:94 max:118 shoes: Nike Air Pegasus+ 30
5:10 PM; Hamline Midway/Frogtown
4.7 °C; Chance of rain
Dogs were ready after yesterday's short walk in the rain. Almost knocked me over in the dark, at one point. Fun to see them so happy.
Wednesday Nov 11, 2015 #
Biking Commuting 31:43 14.06 km (2:15 / km) +54m 2:13 / km
ahr:132 max:151 shoes: All-City Space Horse
6:22 AM; Hamline Midway/Como Park
5.2 °C; Clear
A beautiful morning. These days, when I get up around 4:30 and walk around the house, letting the dogs out, I notice two planets and a star (or possibly a third planet, but much fainter) aligned in the eastern sky. By the time I get on the bike, the eastern sky is painted orange. I knew from the forecast that the other shoe was about to drop. So I did my best to enjoy the morning ride in balmy and almost calm conditions.
Hiking 14:41 [1] 1.33 km (11:02 / km) +14m 10:29 / km
ahr:87 max:98 shoes: Asolo FSN 95
4:55 PM; Hamline Midway/Frogtown
8.2 °C; Heavy rain
By the time I got off the bike, the rain had abated and thunder and lightning had stopped. I thought i might just get our regular walk in. Switched into something dry, the dogs eagerly waiting for me. Alas, by the time I was done, it was raining dogs and cats again, short, a weather you wouldn't even sent your dog outside. Nevertheless, we made a valiant attempt and turned homewards only when lighting started flaring up again.
Biking Commuting 4:56 1.35 km (3:39 / km) +9m 3:32 / km
ahr:113 max:123 shoes: All-City Space Horse
4:31 PM; Hamline Midway/Frogtown
7.4 °C; Heavy rain
Just some drizzle and lightning not too scary. But how wet can you get, and I was wet already. On the light rail, I saw stretches of white, where hail or sleet had accumulated. Two pharmacy students were chatting about their course work and exams and two oldtimers were listening, asking questions. Of course plenty of observations on the weather from everyone around. I kept standing for the ride because I did not want to soak the seat cushions.
Biking Commuting 16:21 5.7 km (2:52 / km) +45m 2:46 / km
ahr:129 max:144 shoes: All-City Space Horse
4:02 PM; Hamline/Midway to St. Louis Park
8.0 °C; Thunder
I had walked to TPN around 3:00, not raining yet. When I hheaded back, to TPC, it was raining and water had puddled already. When I stepped onto Nicollet Mall, the rain didn't seem that bad but of course when I rolled the bike out the door, it was raining harder. Still I was willing to give it a whirl. As I was exiting downtown onto Bridge #9, I noticed that lightning, which had been at a distance, seemed all of a sudden much closer. I decided to make a break for TCF Stadium Green Line station. By the time I got there, the rain had turned into a wall of water and massive lightning bolts seemed to be striking in the area of Surly Brewery. The train arrived and I hopped on, very much to the startled looks of the riders.
Tuesday Nov 10, 2015 #
Biking Commuting 34:56 14.51 km (2:24 / km) +32m 2:23 / km
ahr:127 max:150 shoes: All-City Space Horse
6:43 AM; Hopkins, MN
4.8 °C; Clear
Reversed commute today, in terms of direction at least. Going east for ride to work and will go back the opposite way in the evening because car is in shop for a safety recall. Riding into town on CLT North. Beautiful in early morning light.
Biking Commuting 34:28 14.53 km (2:22 / km) +58m 2:20 / km
ahr:141 max:164 shoes: All-City Space Horse
3:55 PM; Hopkins, MN
14.2 °C; Partly cloudy
Very impressed with bike infrastructure, permanent and temporary. Returning to Hopkins along a different route and trail than in the morning, I was blissfully ignorant of a trail closure. All of a sudden, the trail was barred and a detour was signed. Not quite trusting a detour made for bicycles, I asked a fellow rider I had just caught up with if I could follow him in the general direction of Hopkins. "Sure," he said. The detour followed a sidewalk, then a temporary black-topped trail and eventually a completely closed MN State Hwy 7, right down the middle of the W bound lane. At last back on the trail. Wow! I'm impressed!
Running: Hills 1:30:44 5.9 km (15:23 / km) +246m 12:44 / km
ahr:123 max:163 shoes: Nike Air Pegasus+ 30
6:33 PM; Hamline Midway/Como/Roseville
11.7 °C; Clear
Another workout at Como, due to another prescribed hunt at Battle Creek.
Starting with warm-up jog
warm-up exercises: knee-lifts, cross-overs, skipping ...
Hill bounding:
One legged jumps
Broad jump (passed on this one due to hamstring injury)
V1 and V2 bounding
With poles:
Hill bounding to top
40 push-ups
Jog down
2 minute planks
Cool-down jog
Hiking 28:23 3.06 km (9:17 / km) +21m 8:58 / km
ahr:105 max:134 shoes: Nike Air Pegasus+ 30
5:32 PM; Hamline Midway/Frogtown
12.4 °C; Clear
Coming home late after long commute from Hopkins. So glad I don't have to DRIVE this every day.
Monday Nov 9, 2015 #
Hiking 32:47 [1] 3.44 km (9:32 / km) +20m 9:16 / km
ahr:91 max:119 shoes: Nike Air Pegasus+ 29 Trail WR
4:44 PM; Hamline Midway/Frogtown
14.3 °C; Clear
Beautiful and mild evening. Lots of workers at the rail. Looks like a contractor from Texas, licenseplates from a number of states between here and Texas.
Biking Commuting 32:54 13.92 km (2:22 / km) +82m 2:18 / km
ahr:134 max:157 shoes: All-City Space Horse
4:01 PM; Hamline Midway/Como Park
15.9 °C; Clear
Another super-mild ride home. Quite amazing.
Sunday Nov 8, 2015 #
Hiking 1:06:14 5.9 km (11:14 / km) +42m 10:50 / km
ahr:87 max:122 shoes: Nike Air Pegasus+ 30
8:17 AM; Hamline Midway/Como Park
7.5 °C; Clear
Sunday morning adventure hike with the dogs. First surprise was the huge hole full of shredded tires at the construction site where Midway Stadium used to be. Some research revealed that tire shreds are frequently used as a light-weight and potentially inexpensive substitute for gravel, or crushed rock. Still somewhat concerned about possible environmental implications but as one of my friends pointed out, "what about all the rubber dust from the highways that's constantly being washed of the roads and into the rivers."
Saturday Nov 7, 2015 #
Hiking 49:11 5.42 km (9:04 / km) +36m 8:47 / km
ahr:99 max:137 shoes: Nike Air Pegasus+ 30
7:46 AM; Hamline Midway/Frogtown
1.5 °C; Clear
Beautiful morning. Went to Energy Park Drive, just for a change, then back to the usual route. Mostly hiking but also a little jogging. Getting ready for a big day of yard work ...
Friday Nov 6, 2015 #
Biking Commuting 37:11 14.05 km (2:39 / km) +79m 2:34 / km
ahr:127 max:156 shoes: All-City Space Horse
6:06 AM; Hamline Midway/Como Park
5.4 °C; Cloudy
Cool morning but still no frost. No need for thick gloves, overboots and double buff. Decent headwind made for a slow one this morning.
Biking Commuting 33:18 14.27 km (2:20 / km) +82m 2:16 / km
ahr:141 max:162 shoes: All-City Space Horse
4:19 PM; Hamline Midway/Como Park
7.7 °C; Cloudy
Went to a quick happy hour with colleagues, a couple of margueritas is not the ideal basis for a fast ride home. But the ride was not bad. In the TPC locker room I ran into Luke Gesior, great skier, always finishing in the top 20 for Birkie classic and other classic races around the area. Intersection of Energy Park Drive and Raymand is finally coming along, almost done. When Energy Park Drive is fully open again, I'll have to be more careful with red light runners ...
Hiking 36:50 3.67 km (10:02 / km) +25m 9:42 / km
ahr:100 max:128 shoes: Nike Air Pegasus+ 29 Trail WR
5:02 PM; Hamline Midway/Frogtown
7.3 °C; Partly cloudy
Left at dusk, came back in darkness, that's what it's going to be like from now on. Beautiful western evening sky.
Thursday Nov 5, 2015 #
Hiking 31:40 3.4 km (9:19 / km) +39m 8:49 / km
ahr:108 max:144 shoes: Nike Air Pegasus+ 29 Trail WR
5:21 AM; Hamline Midway/Frogtown
15.5 °C; Chance of rain
Early morning hike, heading for NW suburbs by car and won't be home till late. Replacement for PM hike with dogs. A sprinkle and an amazing 15 °C at 5 AM!
Wednesday Nov 4, 2015 #
Note
Yesterday, I felt I could do the intensive hill-bounding workout with Endurance United, with a commitment to stop as soon as my hip/hamstring would protest too much. All through it, the only symptoms were something acin to a sore muscle. I was wondering how I'd feel after the night. Happy to report that I feel better than when i generally get out of bed. Sometimes, a hard workout seems to be just what the doctor ordered.
Biking Commuting 30:26 14.08 km (2:10 / km) +63m 2:07 / km
ahr:132 max:154 shoes: All-City Space Horse
6:18 AM; Hamline Midway/Como Park
11.8 °C; Clear
Just the regular old ride in. Nice orange hue on the eastern sky. Dropped the short-sleeved under the long-sleeved tee and was glad to have done so. A lot of traffic at the TPC locker room, wondering whether a running group started. Have to ask if this continues.
Biking Commuting 36:02 13.56 km (2:39 / km) +83m 2:35 / km
ahr:124 max:146 shoes: All-City Space Horse
3:50 PM; Hamline Midway/Como Park
15.8 °C; Cloudy
Very mild, in spite of no sun. Wind was not as strong as yesterday but strong enough for me to take the route through S St. Anthony. Workers were putting the top layer on Pierce butler route, E of the RR bridge between Pierce Butler and Transfer Rd. Rough stretch reduce to only about 100 m.
Hiking 34:27 [1] 3.69 km (9:20 / km) +28m 9:00 / km
ahr:92 max:112 shoes: Nike Air Pegasus+ 29 Trail WR
4:38 PM; Hamline Midway/Frogtown
15.3 °C; Cloudy
A grey day, but still very mild. Lots of action at the BNSF switching yard, workers loading and unloading equipment and materials to upgrade the installation. Looked like the service road was freshly graded, too. One worker was very interested in the dogs working the shrubland along the RR grade, waved at me and seemed delighted by the active pups.
Tuesday Nov 3, 2015 #
Biking Commuting 32:26 14.05 km (2:19 / km) +66m 2:15 / km
ahr:133 max:159 shoes: All-City Space Horse
6:17 AM; Hamline Midway/Como Park
8.0 °C; Clear
Learned from yesterday, dressed down a little. Another great morning for a ride. Odd to see almost daylight while riding to work.
Biking Commuting 34:06 13.78 km (2:28 / km) +91m 2:24 / km
ahr:136 max:155 shoes: All-City Space Horse
4:09 PM; Hamline Midway/Como Park
19.8 °C; Clear
Pretty stiff wind from SSE, opted for the somewhat protected route through S St. Anthony and by Newell Park. Forgot about the scraped-off pavement on Pierce Butler but that was less than 500 m. Amazing, again riding in short sleeves.
Running: Interval 1:41:43 11.94 km (8:31 / km) +414m 7:16 / km
ahr:133 max:171 shoes: Nike Air Pegasus+ 30
6:24 PM; Battle Creek West, St. Paul
16.2 °C; Clear
What a night for a workout, mild enough to be in a t-shirt. Poor Margie could not enjoy it, bad cold. She got us started but left early. I decided to try the intervals in spite of my re-injured hamstring. Turned out to be not too much of a problem.
8 x 4:00 at L4/Race Pace
Recovery in between intervals
Cool-down.
Hiking 32:11 3.25 km (9:54 / km) +26m 9:31 / km
ahr:100 max:132 shoes: Nike Air Pegasus+ 29 Trail WR
4:53 PM; Hamline Midway/Frogtown
18.7 °C; Clear
Nice walk with the dogs. Roux went after a rabbit, he's so amazingly fast!
Monday Nov 2, 2015 #
Biking Commuting 30:53 14.07 km (2:12 / km) +55m 2:09 / km
ahr:136 max:154 shoes: All-City Space Horse
6:27 AM; Hamline Midway/Como Park
8.2 °C; Partly cloudy
Very pleasant morning ride, somewhat overdressed.
Hiking 34:20 3.7 km (9:17 / km) +21m 9:01 / km
ahr:98 max:123 shoes: Nike Air Pegasus+ 30
4:53 PM; Hamline Midway/Frogtown
17.4 °C; Partly cloudy
The classic, in short sleeves and shorts with two hot dogs. Amazing for one November 2 in the Upper Midwest. Came across a dead robin, which must have flown against a window pane. :-( Other than that, a nice walk with some jogging segments on this summer-like November night.
Biking Commuting 32:31 13.96 km (2:20 / km) +73m 2:16 / km
ahr:148 max:197 shoes: All-City Space Horse
4:07 PM; Hamline Midway/Como Park
19.7 °C; Partly cloudy
Summer afternoon in November. Short sleeves, shorts, no gloves. Amazing.
Sunday Nov 1, 2015 #
Hiking 31:45 3.83 km (8:17 / km) +25m 8:02 / km
ahr:111 max:143 shoes: Nike Air Pegasus+ 29 Trail WR
6:30 AM; Hamline Midway/Como Park
6.8 °C; Partly cloudy
First morning after daylight saving time fell back. Early but already dawn.
Roller Skiing Skate 2:55:23 43.54 km (4:02 / km) +962m 3:38 / km
ahr:148 max:177 shoes: Pursuit T6004 roller skis
8:34 AM; Afton, MN
10.3 °C; Partly cloudy
Overdistance Ski with Karl and Vacava group. Not very comfortable with this huge group, around 30 skiers or so, on public roads. There were quite a few who took their time moving out of the way of traffic. A guest coach, Todd, stopped the group at one point to call them to order, and Ahvo made a comment, too. I will stick with Endurance United, smaller group and more mindful of traffic. But I was introduced to Chuck, who is a friend of a friend, had a nice chat with him. And I liked the pace of the group.
Missed part of the workout by accidentally pushing the wrong button. Spliced in a piece of Karl's GPS track et voila, I have my full workout.