Training Log Archive: cfosp1In the 30 days ending Sep 30, 2019:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | ||||||||||||||||||||||||||||||||||||||||||||||
Monday Sep 30, 2019 #
Running 55:38 9.58 km (5:48 / km) +36m 5:42 / km
ahr:144 max:161 shoes: Hoka One One Speedgoat 2
8:43 AM; Dublin, IRL
10.8 °C; Cloudy
Longest I slept in ages last night, almost 10 hours. Should be over jetlag in a single day. Felt a little creaky from long sitting in airplane but otherwise well rested. Goal was to somehow reach the ocean front and run along some of the trails. Took a couple of wrong turns but made it to Irishtown Beach. Ran along the shore to Irishtown Nature Park which included an unexpected but welcome climb. Then back to town via the industrial area next to port and powerplant. Took one more wrong turn and was thwarted by not being able to cross River Dotter. Nice run, Glad to see that I can still do this, even without regular running workouts.
Hiking 1:22:05 4.63 km (17:43 / km) +27m 17:13 / km
ahr:80 max:132
Hiking 1:08:00 5.48 km (12:25 / km) +35m 12:01 / km
ahr:79 max:130 shoes: Hoka One One Challenger ATR 4
12:29 PM; Dublin, IRL
13.1 °C; Rain
A wet day. As we left the hotel, it started to rain, first a light drizzle, gradually growing stronger. First stop was Marsh's Library, featuring an exhibition of a selection of books consulted by Bram Stoker, based on Marsh's Library records. Super interesting, a mix of political pamphlets, travel reports (including on Transylvania) and a medical tome. Then on, to St. Patrick's Cathedral. By now, it was raining steadily and we were glad to pay the entrance fee to get in the dry. After St. Pat's, we headed on, to Christ Church Cathedral, just down the road, and by the time we got there were thoroughly drenched. Christ Church was closed, we ducked into the Bull & Castle, for a good lunch. Two more stops, the book of Kells at Trinity College Old Library and to the National Library. Wet, wet, wet!
Sunday Sep 29, 2019 #
Hiking 1:55:58 8.07 km (14:22 / km) +18m 14:13 / km
ahr:79 max:120 shoes: Hoka One One Challenger ATR 4
11:13 AM; Dublin, IRL
13.4 °C; Cloudy
Arrived Dublin on time at 8:50 AM. Picked up car at Hertz, wonder whether I should really drive on the wrong side of the road with the stick shift to my left after sleeping less than four hours. It worked just fine, even paying for a couple of tolls, waiting for a lift bridge and negotiating narrow streets. Accordingly, we were at our hotel early, before we could get into our room. Asked for recommendations for a coffee shop and off we went. Had an espresso and a raisin danish at Cafe Nero, overlooking the Grand Canal, and then followed water's edge as good as we could. River Liffey was flanked by many large bank and consulting firm buildings. A couple of sailing ships, one from Norway, were moored along the quays. Crossed Trinity College campus and watched crowds getting ready to enter Merrion Park to greet the Dublin soccer teams. Back to the Schoolhouse Hotel, where we were happy to find our room ready to move in. Now we need to stay awake for another six hours, that's going to be a challenge, Lynn succumbed already to Morpheus' call ...
Saturday Sep 28, 2019 #
Running 10:50 2.0 km (5:25 / km) +2m 5:23 / km
ahr:138 max:150 shoes: Hoka One One Clifton 2
6:25 AM; Hamline Midway
7.7 °C; Clear
Heading for early morning workout before the long trip.
Strength: weights 59:33
ahr:101 max:123 shoes: Hoka One One Clifton 2
6:43 AM; Midway YMCA
eGym requested to redo the strength test, which I did. Then it did the 'negative' workout, which threw me off for a while but I figured it out. IIt threw me off before, when this came up but I did not know how to react to it. Negative means that instead of pressing the weight up slowly, the concentric portion of the repetition was made lighter while the eccentric phase was at full weight for a 3–6 seconds return back to starting positions. I guess I recall doing bench presses on squats that way when I was working out with free weights back in the days. Good workout, especially the leg press, which got my HR up to 125.
Running 12:06 2.28 km (5:18 / km) +17m 5:07 / km
ahr:147 max:154 shoes: Hoka One One Clifton 2
7:48 AM; Hamline Midway
7.5 °C; Clear
Run home and cool-down.
Friday Sep 27, 2019 #
Biking Commuting 33:17 11.17 km (2:59 / km) +92m 2:52 / km
ahr:118 max:146 shoes: All-City Space Horse
7:40 AM; Hamline Midway/Como Park
16.7 °C; Cloudy
Picked up Dramamine (generic) and Melatonin at Target, beans at Dunn Bros and then returned keys at Menards. Keys have been cut for a while now by robots. When I went yesterday, I tried a new feature that smooths the key so it turns easier. I was suspicious of the result, a practically toothless key. It worked for the house door but not for the locks on the the screen door. the company provided a replacement code.
Thursday Sep 26, 2019 #
Roller Skiing Classic 1:38:16 19.76 km (4:58 / km) +106m 4:51 / km
ahr:141 max:169 shoes: One Way Classic 5
7:21 AM; Hamline Midway/Como Park
9.4 °C; Clear
Wanted to get one more roller ski before trip to Europe. Karl was a willing participant. Picked him up at 7:00. Warm-up, mostly no-poles to I-494 and on to the end of the new trail section. First intensity section up the hill from 494 to the overlook. Back in Mendota, 2 x L3 double pole intervals between Lilydale and Mendota.
First outing with new wheels. My glide is still slower than Karl's Marwes but they do seem to provide a little better "glide." No complaints. Gorgeous morning out without any traffic on the trails.
Biking Commuting 21:49 7.15 km (3:03 / km) +23m 3:00 / km
ahr:116 max:141 shoes: All-City Space Horse
4:15 PM; Hamline Midway/Como Park
19.1 °C; Partly cloudy
New keys cut at Menards, then last travel purchases at target. Tried on some slacks, selecting a rather generous waist of 34 and found that the pant legs don't fit my thighs. Had to chuckle about this: they make pants for guys with fat midriffs and pencil thin legs ...
Wednesday Sep 25, 2019 #
Biking Commuting 2:09:23 51.5 km (2:31 / km) +273m 2:27 / km
ahr:134 max:161 shoes: All-City Space Horse
7:58 AM; Minneapolis-St. Paul
16.8 °C; Clear
Job conversation at West End Caribou about contract positions. Ride via Midtown Green Way. Detour due to construction just E of Lyndale. Then the rather poorly signed detour due to SW LRT construction project. Hopped off the bike for a short section to rejoin trail at S end of Cedar Lake. Had a good conversation with MF about available opportunities. Then trip home via Theo Wirth and N Minneapolis. Did a little detour through Como Park to make it 50 km.
Tuesday Sep 24, 2019 #
Biking Commuting 10:54 3.21 km (3:24 / km) +5m 3:22 / km
ahr:108 max:138
Biking Commuting 10:54 3.23 km (3:22 / km) +10m 3:19 / km
ahr:108 max:138 shoes: All-City Space Horse
11:08 AM; Hamline Midway/Como Park
22.1 °C; Clear
Quick Target run to pick up prescriptions prior to trip.
Strength 8:33 0.08 km (1:46:53 / km)
ahr:116 max:135 shoes: Hoka One One Speedgoat 2
7:50 PM; Battle Creek West
20.0 °C;
Was behind because I was trying to take pictures of lightning.Got some sorely needed stretches in.
Running: Hills 50:20 6.67 km (7:33 / km) +181m 6:39 / km
ahr:148 max:169 shoes: Hoka One One Speedgoat 2
6:49 PM; Battle Creek West
22.9 °C; Light rain
Thunder when we arrived. Margie said she couldn't lead a workout with thunder but she couldn't prevent us from doing it on our own. The group split, about half going indoors, the other half, including me, starting a warm-up jog. The weather seemed to skirt us to the north, we decided to repeat last week's 4 x 6:00 L3 interval. It seemed much easier, maybe thanks to the cooling rain that set in after the first interval. Lightning intensified to our south, entirely in the clouds. I extended the last interval to 7:45. Decided to try to snaps some pics of lightning before joining the others indoors.
Running 14:00 2.09 km (6:42 / km)
ahr:145 shoes: Hoka One One Speedgoat 2
6:30 PM; Battle Creek West
24.0 °C; Cloudy
Forgot to turn on Garmin. Checked with Jim, who gave me his time and distance.
Hiking 14:00 [3]
Sunday Sep 22, 2019 #
Canoeing River 2:04:44 [1] 18.36 km (6:48 / km) +6m 6:47 / km
ahr:80 max:100 shoes: Galyan's Woodsman III
8:31 AM; Grantsburg, WI
17.1 °C; Partly cloudy
Slept well from 21:00 to 2:00, then read for a couple of hours slept from 4:00 to 7:00. A good cup of coffee, followed by an excellent breakfast fixed by Joel, taking down the tents and off we were. Glad we stopped where we did, the next three sites were all taken. We would have been paddling in a deluge last night. The current was strong, the swollen river easily provided an extra buffer against the many shallow spits on this stretch. The few rapids were easy to negotiate, sometimes Karl and Val led and sometimes we did. Instead of the estimated three to four hours, the 18 km to Hwy 70 took us just over two and since the sandbanks Karl had hoped to use as a pick nick spot, we headed to the Burnett Creamery in Alpha. Oh well ...
Saturday Sep 21, 2019 #
Canoeing River 35:00 [1] 4.91 km (7:08 / km) +17m 7:00 / km
ahr:90 max:114 shoes: Galyan's Woodsman III
4:54 PM; Grantsburg, WI
25.6 °C; Cloudy
Left the city right on schedule, weather cooperating. Had Karl and Val's canoe with my own on top and some of their equipment. Picked up Joel and had a smooth drive to Hwy 70, where we left Karl's Prius and then on to Norway Point Landing. Karl realized that the paddles and life jackets had been left in the Prius, but at only 25 km, he was back quickly. On the water, buffeted by a humid and warm wind.
Friday Sep 20, 2019 #
Biking Commuting 36:38 17.19 km (2:08 / km) +78m 2:05 / km
ahr:139 max:159
Hiking 13:01 0.63 km (20:44 / km)
ahr:107 max:133
Biking Commuting 33:39 13.56 km (2:29 / km) +56m 2:26 / km
ahr:135 max:155
Biking Commuting 34:14 5.95 km (5:45 / km) +10m 5:43 / km
ahr:103 max:137
Thursday Sep 19, 2019 #
Biking Commuting 29:18 13.86 km (2:07 / km) +27m 2:06 / km
ahr:137 max:155
Biking Commuting 31:09 14.06 km (2:13 / km) +57m 2:10 / km
ahr:148 max:167
Wednesday Sep 18, 2019 #
Biking Commuting 3:17 1.11 km (2:58 / km) +5m 2:54 / km
ahr:114 max:135
Biking Commuting 2:15 0.65 km (3:28 / km)
ahr:97 max:107
Biking Commuting 30:47 13.81 km (2:14 / km) +59m 2:11 / km
ahr:138 max:156
Tuesday Sep 17, 2019 #
Biking Commuting 28:56 14.1 km (2:03 / km) +39m 2:01 / km
ahr:143 max:161 shoes: All-City Space Horse
6:34 AM; Hamline Midway/Como Park
21.4 °C; Clear
The "classic" ride to work, first time in a long timem via Como and Northern Pacific #9, no short cuts. A fast ride, too, under 30:00 in spite of some red light waiting time.
Biking Commuting 30:59 13.95 km (2:13 / km) +74m 2:10 / km
ahr:148 max:168 shoes: All-City Space Horse
3:33 PM; Hamline Midway/Como Park
30.8 °C; Clear
Maybe the ride wasn't all that fast but because of the wind, the effort was significant. Given the heat. I drenched my t-shirt under the cold tap at work. Pushed hard climbing Dinkytown Greenway and kept effort high for the rest of the way.
Running: Hills 1:17:14 8.51 km (9:05 / km) +156m 8:19 / km
ahr:144 max:170 shoes: Hoka One One Speedgoat 2
6:30 PM; Battle Creek West
27.2 °C; Clear
First fall dryland session. I guess it was getting too dark towards the end last week, roller skiing on Lower Afton. So, an "easy" hill bounding session, L3, i.e. marathon pace intervals, 4 x 6:00. Big group tonight, I can't keep up with the youngens in the lead group, so I did my own thing. Warm weather made for wet everything. Good workout, from the looks of it. Definitely feeling it in my legs.
Monday Sep 16, 2019 #
Biking Commuting 27:08 13.44 km (2:01 / km) +30m 2:00 / km
ahr:143 max:163 shoes: All-City Space Horse
6:50 AM; Hamline Midway/Como Park
16.9 °C; Clear
Young guy passed me on RR service road towards Stone Arch. He wasn't going that fast, so I passed him back befor CLT. He called out to me and we had a nice chat until we split at Glenwood, he heading to Minnetonka, me into downtown. I love those chance encounters.
Biking Commuting 32:11 13.87 km (2:19 / km) +68m 2:16 / km
ahr:140 max:156 shoes: All-City Space Horse
3:35 PM; Hamline Midway/Como Park
29.7 °C; Cloudy
All I can say, glad to make it home without a flat tire ...
Sunday Sep 15, 2019 #
Biking Commuting 15:47 5.67 km (2:47 / km) +10m 2:46 / km
ahr:120 max:142
Saturday Sep 14, 2019 #
Roller Skiing Skate 2:12:38 30.99 km (4:17 / km) +121m 4:12 / km
ahr:127 max:150 shoes: Pursuit T6004 roller skis
7:58 AM; Gateway Trail
12.4 °C; Clear
Kind of a repeat of last week with Karl, except we went down Brown's Creek Trail. Meant to go to the bottom of the hill before returning but leaf litter and small branches made us take McKusick all along golf course and lake before returning. Nice fall blossoms along the trail, including an odd fruit on a vine which I guessed to be wild cucumber, which indeed they were. The return trip was a little faster, still keeping a comfortable L1 HR most of the time.
Friday Sep 13, 2019 #
Biking Commuting 41:20 17.21 km (2:24 / km) +67m 2:21 / km
ahr:140 max:166
Elliptical 14:26 0.69 km (20:57 / km)
ahr:114 max:145
Biking Commuting 27:36 12.62 km (2:11 / km) +52m 2:09 / km
ahr:146 max:164
Thursday Sep 12, 2019 #
Biking Commuting 3:13 1.16 km (2:47 / km)
ahr:115 max:133
Biking Commuting 1:50 [1] 0.57 km (3:14 / km)
ahr:121 max:130
Biking Commuting 2:44 0.63 km (4:19 / km)
ahr:101 max:129
Biking Commuting 3:55 1.3 km (3:01 / km) +5m 2:58 / km
ahr:114 max:133
Wednesday Sep 11, 2019 #
Biking Commuting 5:10 1.83 km (2:49 / km)
ahr:102 max:122
Biking Commuting 1:57 0.62 km (3:10 / km)
ahr:103 max:123
Biking Commuting 33:42 14.31 km (2:21 / km) +59m 2:18 / km
ahr:141 max:160
Tuesday Sep 10, 2019 #
Biking Commuting 29:56 13.8 km (2:10 / km) +27m 2:09 / km
ahr:137 max:157
Biking Commuting 29:24 13.87 km (2:07 / km) +61m 2:04 / km
ahr:147 max:166
Roller Skiing Classic 1:27:38 16.25 km (5:24 / km) +186m 5:06 / km
ahr:144 max:210 shoes: One Way Classic 5
6:34 PM; Lower Afton Rd
22.0 °C; Clear
The dreaded time trial. Good thing: it's over in less than 6:30. But then, the workout really starts, but that's not so bad, either. A beautiful evening with good friends, happy we are working out on the sunny day between two washouts. TT result was 6:26, 8" better than on July 30. Did 4 x 4:00 double pole intervals, then on single sticking followed by a cool-down.
Monday Sep 9, 2019 #
Biking Commuting 31:20 12.34 km (2:32 / km) +41m 2:30 / km
ahr:137 max:159
Biking Commuting 1:39 0.6 km (2:44 / km)
ahr:128 max:145
Biking Commuting 3:39 1.38 km (2:39 / km) +6m 2:36 / km
ahr:125 max:142
Sunday Sep 8, 2019 #
Hiking 53:44 4.07 km (13:11 / km) +23m 12:50 / km
ahr:86 max:107
Saturday Sep 7, 2019 #
Roller Skiing Skate 2:07:11 30.36 km (4:11 / km) +124m 4:06 / km
ahr:131 max:159 shoes: Pursuit T6004 roller skis
7:59 AM; Gateway Trail
14.4 °C; Cloudy
Karl beat me to suggest a Saturday morning activity. As always glad to join. First time going to Pine Point Park this year. Kept HR in the green, a solid L1 workout. Some leaf litter and minor debris, stumbled only once over a hidden stick but recovered nicely. Lots of cyclists, runners, walkers, roller skaters, even a couple roller skiers this morning. A couple of HS track teams were training, too, some of the boys were cheering us on, I suppose there are a few on the nordic team come winter. I love seeing young people working out! Very close to even time going out and coming back.
Hiking 1:02:03 4.45 km (13:57 / km) +26m 13:34 / km
ahr:95 max:141
Friday Sep 6, 2019 #
Hiking 43:41 3.79 km (11:32 / km) +13m 11:20 / km
ahr:111 max:158
Thursday Sep 5, 2019 #
Biking Commuting 29:14 13.96 km (2:06 / km) +17m 2:05 / km
ahr:140 max:157
Biking Commuting 30:56 14.02 km (2:12 / km) +58m 2:10 / km
ahr:141 max:158
Hiking 42:15 3.85 km (10:59 / km) +17m 10:45 / km
ahr:93 max:116
Wednesday Sep 4, 2019 #
Biking Commuting 17:11 7.93 km (2:10 / km) +7m 2:09 / km
ahr:132 max:150
Hiking 10:49 1.5 km (7:14 / km) +9m 7:01 / km
ahr:124 max:144
Biking Commuting 29:56 13.81 km (2:10 / km) +62m 2:07 / km
ahr:141 max:160
Hiking 43:45 3.88 km (11:17 / km) +33m 10:49 / km
ahr:104 max:140
Tuesday Sep 3, 2019 #
Biking Commuting 33:37 13.91 km (2:25 / km) +42m 2:23 / km
ahr:134 max:154 shoes: All-City Space Horse
6:26 AM; Hamline Midway/Como Park
19.5 °C; Cloudy
First ride to work in a good week. Last thing I did was to test wobbly wheel after rehab, which seemed to work fine. But apparently, I hadn't tightened the quick release tension enough, something started hitting a spoke. I stopped to remedy, the wheel had gone out of alignment. Luckily a quick fix. Other than that, an uneventful ride. Roads had already dried quite a bit after night rains.
Hiking 37:03 3.8 km (9:45 / km) +34m 9:20 / km
ahr:120 max:150 shoes: Hoka One One Clifton 2
4:24 PM; Hamline Midway/Frogtown
21.7 °C; Cloudy
Dogs are finding the cooler weather invigorating.
Biking Commuting 29:18 14.27 km (2:03 / km) +68m 2:00 / km
ahr:147 max:161 shoes: All-City Space Horse
3:37 PM; Hamline Midway/Como Park
23.3 °C; Cloudy
Nice lift from the tailwind!
Roller Skiing Skate 1:35:41 21.82 km (4:23 / km) +96m 4:17 / km
ahr:143 max:169 shoes: Pursuit T6004 roller skis
6:31 PM; Hamline Midway/Como Park
19.9 °C; Partly cloudy
Another change of venue, Endurance United mixing it up. Big Rivers Trail did not disappoint, lef some skin and broken nails on the pavement. Four good intervals V2/open field. Planted pole between skis on first interval, bloodied both thumbs, left knee, elbow and index. No further damage, Andy greeted us with his baby lab Ruby at the end and we all went for some re-hydration to the Lucky 13. Good times!
Monday Sep 2, 2019 #
Hiking 1:53:55 6.95 km (16:23 / km) +12m 16:15 / km
ahr:89 max:134
Hiking 17:46 0.82 km (21:42 / km)
ahr:85 max:136
Sunday Sep 1, 2019 #
Hiking 1:17:48 5.5 km (14:08 / km) +2m 14:07 / km
ahr:88 max:138
Hiking 1:17:48 5.72 km (13:36 / km) +15m 13:26 / km
ahr:88 max:136 shoes: Barefoot
7:57 AM; Washburn, WI
15.0 °C; Cloudy
The usual morning walk, still have the beach to ourselves, even on Labor Day weekend.
Biking MTB 2:08:53 30.81 km (4:11 / km) +430m 3:55 / km
ahr:138 max:162 shoes: Gravity 19.5" 29er MTB
1:36 PM; Washburn, WI
18.7 °C; Cloudy
The usual approach via Kjarvick and Whiting, then right onto Tsuga Daddy. Nice flowing trail, I appreciate a trail that takes you to the top for you to enjoy th ensuing downhill. Followed up with Buzz Saw. Had hoped to get some drone footage but the brush has grown over my head in the clearcut portions leaving no way for the drone to follow me visually. Stopped at my neighbors to help Paula get back onto facebook. 10 minutes work and one hour of joshing and chatting.