Training Log Archive: cfosp1In the 30 days ending Jun 30, 2016:
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Thursday Jun 30, 2016 #
Biking Commuting 33:03 14.1 km (2:21 / km) +46m 2:18 / km
ahr:129 max:155 shoes: All-City Space Horse
6:39 AM; Hamline Midway/Como Park
18.2 °C; Partly cloudy
As I was getting ready to shut off my PC this morning, I heard some rumbling. Checked the radar and yes, there was a very localized blob of weather over Minneapolis, coming in our direction. I finished preparing for the day, packing lunch, wrapping my clothes in a plastic liner as the first raindrops fell. Decided to make a break for the light rail but when I entered the garage, the rain really let lose. So I headed back in and after checking the weather map one more time, decided to wait the rain out. It lasted only about 10 minutes but was hefty enough to refill the rain barrels. Rode the bike to work with not much more than road spray to contend with. I did have a minor spill when my front wheel slipped from under me at Glenwood and N 10th St, turning sharply onto the sidewalk ramp. Nothing hurt but my pride ...
Biking Commuting 32:52 14.31 km (2:18 / km) +75m 2:14 / km
ahr:134 max:159 shoes: All-City Space Horse
3:27 PM; Hamline Midway/Como Park
24.9 °C; Partly cloudy
Quiet ride home, many people must be already out of town. Partial cloud cover with blue sky and sun in between. At one point a smallish cloud dispensed a few heavy rain drops, just of few of them hit me. Odd.
Wednesday Jun 29, 2016 #
Biking Commuting 53:35 24.05 km (2:14 / km) +76m 2:12 / km
ahr:132 max:158 shoes: All-City Space Horse
6:30 AM; Hamline Midway/Como Park
16.5 °C; Partly cloudy
Coffee run and the scenic route on this most beautiful of any morning.
Biking Commuting 22:22 8.73 km (2:34 / km) +39m 2:30 / km
ahr:126 max:148 shoes: All-City Space Horse
1:07 PM; Hamline Midway/Como Park
25.8 °C; Partly cloudy
Heading for a crown prep at HP Dental. Nor my favorite way to spend an afternoon ...
Biking Commuting 12:47 5.12 km (2:30 / km) +39m 2:24 / km
ahr:130 max:146 shoes: All-City Space Horse
3:38 PM; Minneapolis-St. Paul
27.3 °C; Partly cloudy
I survived the dentist, who happens to be my friend Chuck. I think I should get a discount for not twitching, wining, asking for laughing gas or biting neither dentist nor his assistant. Always struck that the route via Como Ave (incl. the detour around DT) is shorter than my regular route.
Tuesday Jun 28, 2016 #
Biking Commuting 29:23 13.93 km (2:07 / km) +48m 2:04 / km
ahr:136 max:158 shoes: All-City Space Horse
6:23 AM; Minneapolis-St. Paul
15.2 °C; Clear
Another cool morning, very pleasant ride in. During the summer months, the tunnels I ride through are a reprieve from the heat, today and yesterday, they contained some welcome warmth. Very calm compared to the last few days.
Biking Commuting 33:16 14.18 km (2:21 / km) +83m 2:17 / km
ahr:132 max:157 shoes: All-City Space Horse
3:42 PM; Minneapolis-St. Paul
25.8 °C; Clear
Not riding fast today, just making sure I make all the lights out of downtown and the one light along UMN Transit Way. Not a day for femal joggers, 5 F, 8 M this afternoon.
Monday Jun 27, 2016 #
Biking Commuting 33:03 13.68 km (2:25 / km) +55m 2:22 / km
ahr:124 max:142 shoes: All-City Space Horse
6:32 AM; Hamline Midway/Como Park
17.8 °C; Partly cloudy
Strong headwind made me opt for the more protected route through South St. Anthony. Even so it was a slog. looking forward to the tailwind this afternoon! M-F jogger ratio: F:2-M:5
Biking Commuting 29:45 14.14 km (2:06 / km) +72m 2:03 / km
ahr:142 max:165 shoes: All-City Space Horse
3:56 PM; Hamline Midway/Como Park
24.5 °C; Clear
Keeping a decent pace. Cool wind from the side.
Sunday Jun 26, 2016 #
Roller Skiing Skate 1:56:40 27.61 km (4:14 / km) +108m 4:09 / km
ahr:125 max:151 shoes: Pursuit T6004 roller skis
8:07 AM; Gateway Trail
24.4 °C; Clear
Nice ski on this cooler (relatively speaking), less humid and breezy morning. John could make it but we saw him as we were leaving.
Saturday Jun 25, 2016 #
Biking Commuting 26:01 9.36 km (2:47 / km) +67m 2:41 / km
ahr:130 max:149 shoes: All-City Space Horse
9:59 AM; Hamline Midway/Como Park
28.7 °C; Clear
Based on the wind on the way out, I had hoped for a nice tailwind. seemed like the wind had shited by about 90 degrees. It was less than that ...
Biking Commuting 22:42 8.63 km (2:38 / km) +39m 2:34 / km
ahr:117 max:148 shoes: All-City Space Horse
7:29 AM; Hamline Midway/Como Park
23.9 °C; Clear
Met Karl at Minnehaha and Albert for the ride to training.
Roller Skiing Skate 1:35:57 19.77 km (4:51 / km) +152m 4:40 / km
ahr:139 max:170 shoes: Pursuit T6004 roller skis
8:06 AM; Bruce Vento Trail
26.3 °C; Clear
Double poling intervals after a good warm-up with John, Karl, Amy, Elisabeth, Andy, Brit and Mike.
4 x 3:00 double poling
1 x 3:00 single sticking
Cool down. Enlisted the train spotter on the bridge to take our picture, they turned out great!
Biking Commuting 22:04 6.98 km (3:10 / km) +34m 3:05 / km
ahr:114 max:141 shoes: All-City Space Horse
2:39 PM; Hamline Midway/Como Park
34.5 °C; Partly cloudy
Met Joel at Bandana Square, thenwe rode to Surly. They had some new beers, Liked the Ten very much. The Pils has potential, too much IPA type flavors, though. Also not bad was the Blutpakt.
Biking Commuting 29:50 9.61 km (3:06 / km) +77m 2:59 / km
ahr:116 max:136 shoes: All-City Space Horse
4:59 PM; Hamline Midway/Como Park
32.7 °C; Cloudy
Windy ride home. Split from Joel at Hamline and Como, continued past Como Pool, which was doing excellent business, then to Aldi for potatoes and chocolate. We never got any of the storms that did some damage north. I wish we had gotten at least a little rain.
Friday Jun 24, 2016 #
Biking Commuting 29:34 14.12 km (2:06 / km) +52m 2:03 / km
ahr:136 max:153 shoes: All-City Space Horse
6:36 AM; Minneapolis-St. Paul
16.3 °C; Clear
Rode at a decent clip, even though I intended to take it easy. It was a calm morning. M-F jogging survey was F-17:M-7. Yesterday, on a much cooler and windy morning, it was F-4:M-6.
Biking Commuting 35:01 13.89 km (2:31 / km) +74m 2:27 / km
ahr:130 max:151 shoes: All-City Space Horse
3:31 PM; Hamline Midway/Como Park
27.6 °C; Clear
Taking it easy on this beautiful afternoon.
Thursday Jun 23, 2016 #
Biking Commuting 30:26 14.01 km (2:10 / km) +61m 2:08 / km
ahr:132 max:156 shoes: All-City Space Horse
6:23 AM; Minneapolis-St. Paul
14.7 °C; Cloudy
Cool northerly winds this morning, made the ride almost feel chilly.
Biking Commuting 33:53 14.15 km (2:24 / km) +70m 2:20 / km
ahr:132 max:152 shoes: All-City Space Horse
3:52 PM; Hamline Midway/Como Park
25.3 °C; Partly cloudy
Consciously took it easy. A slight but steady headwind did not help but I kept my HR down.
Wednesday Jun 22, 2016 #
Biking Commuting 27:51 13.91 km (2:00 / km) +42m 1:58 / km
ahr:137 max:154 shoes: All-City Space Horse
6:30 AM; Minneapolis-St. Paul
19.6 °C; Clear
Swift ride in on this calm morning.
Biking Commuting 27:51 13.91 km (2:00 / km) +42m 1:58 / km
ahr:137 max:154 shoes: All-City Space Horse
6:30 AM; Minneapolis-St. Paul
19.6 °C; Clear
Swift ride in on this calm morning.
Tuesday Jun 21, 2016 #
Biking Commuting 31:02 14.03 km (2:13 / km) +50m 2:10 / km
ahr:131 max:161 shoes: All-City Space Horse
6:21 AM; Minneapolis-St. Paul
15.5 °C; Clear
Beautiful morning. Jogging survey: 5 males to 12 females. While turning from SE 25th Ave to SE 6th St, I missed the ramp and had to hop to not hit the curb. My tires were at about 35 psi, it would have been a pinch flat for sure. Bike agility suffered during the 2 week vacation. Filled the tires to 70 psi at TPC.
Biking Commuting 28:34 13.89 km (2:03 / km) +74m 2:00 / km
ahr:145 max:163 shoes: All-City Space Horse
4:01 PM; Hamline Midway/Como Park
29.0 °C; Clear
Wind facilitated swift ride home.
Roller Skiing Classic 1:29:54 16.43 km (5:28 / km) +166m 5:13 / km
ahr:139 max:173 shoes: One Way Classic 5
6:34 PM; Battle Creek West, St. Paul
25.5 °C; Clear
Car pooling with Jamie, a new member of our group and citizen of Hamline Midway.
Double pole time trial today, just coming off a two week vacation without access to roller skis I'm feeling ill prepared.
15 minutes warm-up classic roller skiing without poles. Feeling wobbly.
2 x 200 m lock and charge
2 x 200 m double pole
Double pole time trial: 6:40 for the distance, slow for me.
5 x 4:00 power double poling.
Cool-down
Video feedback: I start out well but do sit down instead of flexing my ankles. so hard for me. Great workout, though!
Monday Jun 20, 2016 #
Hiking 33:31 [1] 3.46 km (9:41 / km) +20m 9:25 / km
shoes: Teva Terra Fi
5:16 AM; Hamline Midway/Frogtown
20.3 °C; Clear
Last walk for Roux before his heartworm treatment starts today. Dropping him off at the vets on way to work, after the first shot and then a second shot four weeks from now no exercise for a month. Poor guy ... But today's summer solstice day started beautifully, the front that came through last night brought some cooler air and we did not get the hail folks farther north had.
Biking Commuting 36:16 13.92 km (2:36 / km) +56m 2:33 / km
ahr:130 max:151 shoes: All-City Space Horse
8:00 AM; Hamline Midway/Como Park
20.6 °C; Clear
Brought Roux to the vet this morning to start heartworm treatment. His last physical activity for the next two months. He strained against the leash when I left the vet's office, very sad. As I was pulling out of the parking lot, the passenger in a black Dodge Charger fired a bottle rocket in my general direction. Whatever was left of it fell to the ground and I was a little worried that there might be a secondary explosion. Took some evasive action but the bang never came.
Strong headwind for the entire way and pretty busy with other cyclists. This is what I'm missing by riding around 6:00 AM. TPC bike parking was pretty full, too.
Biking Commuting 30:25 14.13 km (2:09 / km) +69m 2:06 / km
ahr:138 max:162 shoes: All-City Space Horse
3:58 PM; Hamline Midway/Como Park
26.9 °C; Clear
Wind in my favor this afternoon. As busy as it was this morning as quiet was the ride home ...
Sunday Jun 19, 2016 #
Biking Commuting 20:37 7.16 km (2:53 / km) +40m 2:48 / km
shoes: All-City Space Horse
7:43 AM; Hamline Midway/Como Park
23.8 °C; Clear
Lovely ride, just like everything else this morning before the heat of the day. Still warmer than the daily high anytime over the past two weeks in England and Belgium.
Swimming: Laps 35:09 1.37 km (25:39 / km)
6:51 AM; Midway YMCA
Midway YMCA 10 x 50 yd Freestyle. 8:00 BS warm-up; 10 x 50 yd FS at ~1:00, with 25 yd BS recovery interval between; 10:00 BS cooldown. Just one other swimmer there this morning.
Biking Commuting 6:27 [1] 1.98 km (3:15 / km) +2m 3:14 / km
shoes: All-City Space Horse
6:36 AM; Hamline Midway/Como Park
21.9 °C; Clear
Enjoyng this easy ride on a warm early moning.
Hiking 56:36 [1] 5.21 km (10:52 / km) +33m 10:32 / km
shoes: Hoka One One Tor Summit Low
5:02 AM; Hamline Midway/Frogtown
21.7 °C; Clear
First walk with dogs after getting home from trip. I was too tired yesterday and passed on Karl's invitation to go for a walk with him and the the pooch he is dogsitting. Dogs were visibly happy, eager to terrorize rabbits and squirrels.
Saturday Jun 18, 2016 #
Hiking 52:15 [1] 5.42 km (9:38 / km) +27m 9:24 / km
shoes: Teva Terra Fi
Friday Jun 17, 2016 #
Hiking 1:40:03 [1] 5.22 km (19:10 / km) +31m 18:37 / km
shoes: Hoka One One Tor Summit Low
6:17 AM; Kew Gardens, London
18.4 °C; Cloudy
Walked about 5 km inside kew Gardens. Beautiful, enjoyed everything, including the many school groups elementary to HS age.
Running: Interval 35:04 5.09 km (6:53 / km) +14m 6:48 / km
ahr:146 max:157 shoes: Nike Air Pegasus+ 30
10:00 warm-up jog
15:00 plyos:
Lunges
High knees
Kick butt
Cross over L
Cross over R
Side stepping
Bounding x 2
High knees
10:00 cool-down jog.
Seems like a loop of Lincoln's Inn Fields is very close to 400 m, makes me wonder whether this was a track in the past.
Thursday Jun 16, 2016 #
Running 29:33 5.61 km (5:16 / km) +24m 5:09 / km
ahr:152 max:167 shoes: Nike Air Pegasus+ 30
I calibrated the altimeter before the run, the F3 is supposed to count floors like an activity tracker. It didn't but now it does. I also enabled GLONASS, reception for the Russian GPS network and indeed, it picks up satellites much faster now. Thus far, the F3 is turning out to be the best Garmin watch I've owned.
Hiking 2:07:45 [1] 6.68 km (19:07 / km) +59m 18:19 / km
shoes: Hoka One One Tor Summit Low
Wednesday Jun 15, 2016 #
Running 30:05 5.26 km (5:43 / km) +23m 5:36 / km
ahr:145 max:166 shoes: Nike Air Pegasus+ 30
Hiking 1:12:36 [1] 5.1 km (14:14 / km) +16m 14:01 / km
shoes: Hoka One One Tor Summit Low
Hiking 38:55 [1] 3.1 km (12:33 / km) +29m 12:00 / km
shoes: Hoka One One Tor Summit Low
Tuesday Jun 14, 2016 #
Running 49:25 8.12 km (6:05 / km) +126m 5:39 / km
shoes: Nike Air Pegasus+ 30
Monday Jun 13, 2016 #
Running 46:54 7.35 km (6:23 / km) +94m 6:00 / km
shoes: Nike Air Pegasus+ 30
Sunday Jun 12, 2016 #
Hiking 1:11:18 [1] 6.03 km (11:49 / km) +44m 11:24 / km
shoes: Hoka One One Tor Summit Low
Saturday Jun 11, 2016 #
Running 35:24 4.68 km (7:34 / km) +90m 6:54 / km
ahr:134 max:160 shoes: Nike Air Pegasus+ 30
Friday Jun 10, 2016 #
Running 1:29:28 13.77 km (6:30 / km) +165m 6:08 / km
ahr:148 max:169 shoes: Nike Air Pegasus+ 30
Hiking 2:25:30 [1] 8.84 km (16:28 / km) +188m 14:53 / km
shoes: Hoka One One Tor Summit Low
Thursday Jun 9, 2016 #
Running 40:10 7.04 km (5:42 / km) +148m 5:10 / km
ahr:149 max:173 shoes: Nike Air Pegasus+ 30
Hiking 42:10 [1] 1.96 km (21:31 / km) +69m 18:18 / km
shoes: Teva Terra Fi
Hiking 26:19 [1] 1.51 km (17:26 / km) +7m 17:02 / km
shoes: Teva Terra Fi
Wednesday Jun 8, 2016 #
Running 44:26 7.32 km (6:04 / km) +131m 5:34 / km
ahr:145 max:169 shoes: Nike Air Pegasus+ 30
Hiking 28:27 [1] 1.08 km (26:21 / km) +15m 24:38 / km
shoes: Teva Terra Fi
Tuesday Jun 7, 2016 #
Hiking 1:02:10 [1] 2.85 km (21:49 / km) +12m 21:22 / km
Monday Jun 6, 2016 #
Running 45:44 7.05 km (6:29 / km) +60m 6:13 / km
ahr:130 max:150 shoes: Nike Air Pegasus+ 30
Hiking 2:12:27 5.82 km (22:45 / km) +199m 19:26 / km
shoes: Teva Terra Fi
Sunday Jun 5, 2016 #
Running 38:37 6.18 km (6:15 / km) +46m 6:01 / km
ahr:135 max:155 shoes: Nike Air Pegasus+ 30
Hiking 1:11:40 [1] 3.78 km (18:58 / km) +22m 18:25 / km
shoes: Nike Air Pegasus+ 30
Hiking 20:10 [1] 1.42 km (14:12 / km) +17m 13:24 / km
shoes: Hoka One One Tor Summit Low
Friday Jun 3, 2016 #
Biking Commuting 28:45 14.09 km (2:02 / km) +43m 2:01 / km
ahr:132 max:157 shoes: All-City Space Horse
6:12 AM; Hamline/Midway to St. Louis Park
16.2 °C; Cloudy
Up early (3:00 AM) to start transition to GMT, heading for the UK this evening. Finished packing and worked on getting the house in order. Leaving for work, I noticed the sky. Multiple layers of clouds visible, from dark grey to white-yellow and fluffy. Someone said that nice weather is boring as a subject for photography. I agree, the tempests are much more interesting. Looks like I may have an opportunity to check this out on the way home from work. There's always the Green Line if it looks too threatening ...
Biking Commuting 4:59 1.35 km (3:41 / km) +4m 3:38 / km
ahr:107 max:123 shoes: All-City Space Horse
3:22 PM; Hamline Midway/Frogtown
18.5 °C; Light rain
Biking Commuting 2:43 [1] 0.66 km (4:07 / km) +2m 4:03 / km
ahr:99 max:114 shoes: All-City Space Horse
2:48 PM; Hamline/Midway to St. Louis Park
18.3 °C; Rain
Decided to take train in light of trip and rain.
Hiking 33:17 3.56 km (9:21 / km) +23m 9:03 / km
shoes: Nike Air Pegasus+ 29 Trail WR
5:00 PM; Hamline Midway/Frogtown
18.3 °C; Light rain
Squeezed this quick walk in prior to departure for the UK. Two weeks without walk or run for the pooches, I hope that James does a little something with them. New city tree planted on the boulevard by our garage, a Kentucky coffeetree, whatever that is. Looks kind of scrawny, not much thicker than my thumb, I hope that it's not getting damaged before it puts on a little weight. HS track meet still ongoing at Hamline U.
Thursday Jun 2, 2016 #
Biking Commuting 29:19 12.56 km (2:20 / km) +43m 2:18 / km
ahr:132 max:152 shoes: All-City Space Horse
6:16 AM; Hamline Midway/Como Park
14.0 °C; Cloudy
Cool morning (relatively), was looking forward to and enjoyed the warm shower at work. Other than that a lovely ride with a little bit of a headwind. Wen tin from N, shortest way. saved some time. Amazed, Portland is one big construction zone, all kinds of buildings are going up.
Biking Commuting 29:13 12.22 km (2:23 / km) +68m 2:20 / km
ahr:133 max:158 shoes: All-City Space Horse
1:34 PM; Hamline/Midway to St. Louis Park
21.9 °C; Clear
Going home early, taking the last two calls from there. Ride more quiet than during rush hour, few bikes, less cars and almost no runners. Interesting construction projects.
Hiking 34:07 3.68 km (9:16 / km) +21m 9:01 / km
shoes: Hoka One One Tor Summit Low
4:23 PM; Hamline Midway/Frogtown
23.1 °C; Clear
Lovely afternoon, caught up with Diane from across the street on neighborhood stuff. Several car break-ins and even a burglary, two houses down from us. Not much going on during our hike along the tracks.
Wednesday Jun 1, 2016 #
Biking Commuting 33:33 13.64 km (2:28 / km) +55m 2:25 / km
ahr:131 max:157 shoes: All-City Space Horse
6:18 AM; Minneapolis-St. Paul
15.0 °C; Clear
Cool morning made me take out my gloves. Notice a van down the block with both passenger windows smashed. Learned later that this was the car of a Somali family that moved to the neighborhood recently. Maybe we have to set up a neighborhood watch to keep ugly xenophobia in check. Noticeable wind from the south, Tried the suggested detour for CLT. Started well, but got bogged down quickly. Will try Portland tomorrow morning.
Running 27:00 3.74 km (7:13 / km) +24m 7:00 / km
ahr:120 max:140 shoes: Hoka One One Tor Summit Low
4:28 PM; Hamline Midway/Frogtown
18.6 °C; Cloudy
More running than walking so I'm logging this one as a run. Dogs were good sports and so was I. HS track meet at Hamline, fun! Cool and overcast, like most of the day.
Biking Commuting 33:25 14.12 km (2:22 / km) +70m 2:19 / km
ahr:130 max:153 shoes: All-City Space Horse
3:38 PM; Hamline Midway/Como Park
18.6 °C; Cloudy
Trying northbound First Ave N. Not too bad! better flow than going S this morning. Still quite a bit slower than CLT. Windy around the downtown highrises, Not so bad on the way back. On UMN transit way, it was a tailwind.