Training Log Archive: cfosp1In the 31 days ending Dec 31, 2011:
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Saturday Dec 31, 2011 #
Note
Running 34:12 [3] 6.35 km (5:23 / km) +22m 5:18 / km
ahr:150 max:162 shoes: Nike Air Pegasus+ 27
0.0 °C
Mellie yipped at one of the Snelling Bridge expansion joints. I stopped to test it by touching it, Could not feel anything. Either she's much more sensitive than I am or she was just startled when she realized that she was stepping on the dreaded metal plate. Interestingly, identical metal plates over the bridge closer to the fair grounds do not scare her.
Strength: Flexibility 16:00 [3]
XC Skiing Skate 1:01:29 [3] 13.4 km (4:35 / km) +154m 4:20 / km
ahr:165 max:172 shoes: Atomic Race Skate 2010
1.3 °C
Above freezing, mucky man-made snow, but I am skiing!
Friday Dec 30, 2011 #
Strength: Flexibility 16:00 [3]
Running 17:59 [3] 3.59 km (5:01 / km) +4m 4:59 / km
ahr:162 max:179 shoes: Nike Air Pegasus+ 27 Trail WR
-2.2 °C
A little quicker pace and some sprints up the ramp to the Hamline pedestrian bridge.
XC Skiing Skate 29:47 [3] 6.54 km (4:33 / km) +71m 4:19 / km
shoes: Atomic Race Skate 2010
-1.3 °C
Busy place with Orono HS, some little ones from park service and citizen skiers. Those uphills with man-made sugar snow are hard. I need to get out more, running is not a substitute.
Thursday Dec 29, 2011 #
Running 32:50 [3] 6.22 km (5:17 / km) +27m 5:10 / km
ahr:156 max:167 shoes: Nike Air Pegasus+ 27
0.0 °C
Frozen rain=slippery sidewalks, but not too bad.
Strength: Flexibility 16:00 [3]
Still easy on that right knee.
Wednesday Dec 28, 2011 #
Running 19:04 [3] 3.61 km (5:17 / km) +16m 5:10 / km
ahr:153 max:170 shoes: Nike Air Pegasus+ 27 Trail WR
-4.4 °C
Bruised knee from yesterday's xc-ski wipe-out not a factor.
Strength: Flexibility 17:00 [3]
Bruised knee a minor factor, took it easy on the quad stretches right and did not do any exercises requiring kneeling.
Tuesday Dec 27, 2011 #
Strength: Flexibility 16:00 [3]
Quads still a little sore from Sunday's long run but no issues with knees or hamstrings. Pretty happy with that!
Running 19:21 [3] 3.76 km (5:09 / km) +11m 5:04 / km
ahr:156 max:171 shoes: Nike Air Pegasus+ 27
-0.2 °C
What a turn in weather: cold and blustery this morning. This feels more like it!
Hiking 1:02:26 [3] 3.71 km (16:50 / km) +49m 15:47 / km
shoes: Ecco Hybrid
-0.1 °C
Beautiful afternoon to hike around Crosby Lake with Lynn and Mellie. Explored a very cool canyon between the lake and Sheppard Road. I tried to find some documentation about it but was not able.
XC Skiing Skate 1:29:22 [3] 10.15 km (8:48 / km) +173m 8:07 / km
ahr:134 max:168 shoes: Atomic Race Skate 2010
-3.6 °C
Two full warm-up loops, wiped out in down-hill turn, ouch!
Double poling with Mary:
5 reps of crunches on gradual hill near maintenance building
4 reps of a variety of double poling on uphill stretches of small loop. NO JUMPING UP BECAUSE I WILL LAND ON STRAIGHT LEGS!
Leg work with Ben on steep uphill.
5 reps focusing on
1. keep skis in motion
2. bring body over gliding ski but not past
3. push off with a "hop"
3 reps with poles, first two after 3/4 of hill w/o poles
1. drive sternum and pole push towards opposite leg
2. work on that "hop"
Monday Dec 26, 2011 #
Running 20:10 [3] 3.68 km (5:29 / km) +8m 5:25 / km
ahr:153 max:169 shoes: Nike Air Pegasus+ 27
-2.0 °C
Quads a little sore from yesterday's 26k run but other than that in fine shape. Nice warm-up jog for my stretches. Refusing to do the Como Park Champs at Green Acres. Artificial snow is just too sad ... Looks like we may get a little of the real stuff later this week.
Strength: Flexibility 16:00 [3]
Sunday Dec 25, 2011 #
Running (Long) 2:42:44 [3] 26.04 km (6:15 / km) +264m 5:57 / km
ahr:146 max:169 shoes: Nike Air Pegasus+ 27 Trail WR
1.2 °C
The long one, glad I did it. A wonderful morning for a long run. Not too cold or windy and I dressed just right. Went astray once when attempting to get down to the banks, jsut after crossing the Lake Str. Bridge and then I pushed the stop button when taking a picture at Minnehaha Creek flowing into the Mississippi. Was able to fix this manually. Running Up Lexington from the river I started feeling my legs getting tired, but not too bad. Mellie seemed no worse for wear. She was happy to get a lot of off-leash time.
Strength: Flexibility 10:00 [3]
Saturday Dec 24, 2011 #
Running 44:05 [3] 8.65 km (5:06 / km) +15m 5:03 / km
ahr:154 max:164 shoes: Nike Air Pegasus+ 27
-6.4 °C
Where is the snow ?
Strength: Flexibility 16:00 [3]
Friday Dec 23, 2011 #
Strength: Flexibility 16:00 [3]
Running 32:16 [3] 6.21 km (5:12 / km) +25m 5:06 / km
ahr:156 max:167 shoes: Nike Air Pegasus+ 27 Trail WR
1.4 °C
Another day with spring-like temps, even though it snowed a little in the morning.
Wednesday Dec 21, 2011 #
Running 23:46 [3] 4.53 km (5:15 / km) +12m 5:11 / km
ahr:151 max:160 shoes: Nike Air Pegasus+ 27 Trail WR
-7.7 °C
Picking up car. My rest day :)
Tuesday Dec 20, 2011 #
XC Skiing Skate 1:07:15 [3] 10.61 km (6:20 / km) +106m 6:02 / km
ahr:152 max:172 shoes: Atomic Race Skate 2010
-3.4 °C
Very odd indeed, driving to Theodor Wirth without a trace of snow in sight. Waiting for ages to get my pass (bought season pass). Walked out onto some pretty decent man-made snow for my first real xc-skiing of the year (not counting the rock skiing and rock skijoring, one each, before). (Attempt at) V4 balance exercise (two double poles per glide), V2 with long glide on slight down hill. The uphills in deep sugar-like granular man-made snow were brutal. A good workout!
Monday Dec 19, 2011 #
Biking Commuting 1:26:25 [3] 28.16 km (3:04 / km) +33m 3:03 / km
ahr:138 max:159 shoes: Asolo FSN 95
0.0 °C
Had to do this to thumb my nose at this whimpy winter. No snow-no problem, I'll ride my bike instead of xc-skiing (sniff). My headlights showed frost crystals on the ground and there was somewhat of a NW wind but it was smooth going. Glad to be wearing my hiking boots, feet got cold but only a little. On this second time, the trail was already more familiar and I took Dean Pkwy at the end of Lake Calhoun. 10 more minutes than the first time which I attribute to more clothes, more weight and more wind.
Biking Commuting 1:15:45 [3] 26.71 km (2:50 / km) +53m 2:48 / km
ahr:144 max:164 shoes: Asolo FSN 95
-1.4 °C
Again, smooth ride on the northern route through downtown. 10 minutes faster. Unbelievable that I could pull this off less than a week before xmas.
Sunday Dec 18, 2011 #
Running 18:45 [3] 3.57 km (5:15 / km) +13m 5:10 / km
ahr:151 max:163 shoes: Nike Air Pegasus+ 27
-3.8 °C
Stray-current update: I finally did what I should have done when Mellie yelped: I did a two-finger bridge between the metal plate and the pavement on the most suspect and the adjacent bridge joints. I did not feel anything and I think neither does Mellie even though she still is very nervous when we run this stretch. I will stop and test next time she squeals.
Strength: Flexibility 16:00 [3]
Roller Skiing Skate 1:21:09 [3] 17.06 km (4:45 / km) +200m 4:30 / km
ahr:158 max:172 shoes: Pursuit T6004 roller skis
3.5 °C
If I don't have real snow, I have to simulate it.
Interval Training:
warm-up lap
5x crunch double poling
5x crunch-middle-full double poling
5x legs only
5x V2
5x V1
recovery laps between each set (3&4 legs only)
cool-down lap.
Saturday Dec 17, 2011 #
Running 32:16 [3] 6.15 km (5:15 / km) +23m 5:09 / km
ahr:151 max:166 shoes: Nike Air Pegasus+ 27
-7.5 °C
Strength: Flexibility 16:00 [3]
Friday Dec 16, 2011 #
Running 19:16 [3] 3.47 km (5:33 / km) +12m 5:27 / km
ahr:143 max:154 shoes: Nike Air Pegasus+ 27 Trail WR
-8.9 °C
Mellie very scared running across Snelling bridge. Gotta work on some systematic desensitization.
Strength: Flexibility 15:00 [3]
Thursday Dec 15, 2011 #
Running 31:57 [3] 6.08 km (5:15 / km) +23m 5:09 / km
ahr:155 max:168 shoes: Nike Air Pegasus+ 27 Trail WR
-0.6 °C
Health improving and light snow: not a bad outlook, though I wish the rain of the last 36 hrs would have come down as snow. It's just not right to have water-filled tire ruts in Minnesota in the middle of December. Will skip Sisu group this week, this weather and snow conditions are just too depressing ... Mellie is still very skittish around the southern end of the Snelling Ave bridge though I have no longer seen any immediate reaction whne stepping on the suspect expansion joint suggesting a jolt from stray current.
Strength: Flexibility 16:00 [3]
Tuesday Dec 13, 2011 #
Running 31:53 [3] 6.2 km (5:09 / km) +20m 5:04 / km
ahr:152 max:165 shoes: Nike Air Pegasus+ 27
-3.9 °C
Still recovering from cold, but getting better. Decent enough weather and pleasant run, half on trails outside of town.
Strength: Flexibility 16:00 [3]
Sunday Dec 11, 2011 #
Running 34:52 [3] 6.21 km (5:37 / km) +23m 5:31 / km
ahr:152 max:164 shoes: Nike Air Pegasus+ 27 Trail WR
0.9 °C
Back from sick leave: first exercise in 5 days. Seems like I made. This was a bad cold, worst in at least five years. My right ear is still a little blocked but I can feel the eustachian tube breathe again! Hope this was it for the next decade or so.
Strength: Flexibility 16:00 [3]
Saturday Dec 10, 2011 #
Note
(sick)
Note
(sick)
Tuesday Dec 6, 2011 #
XC Skiing Skate 1:14:24 [3] 7.92 km (9:24 / km) +95m 8:52 / km
ahr:144 max:174 shoes: Landsem Touring Telemark
-11.5 °C
Some leg work and arm work at Battle Creek. Legs only, V2, V1 and a fun cool-down lap. Nippy weather, stings your toes and bites your nose. Had my heavy Landsem-Artex BC combo on my feet. If I keep skiing on those I'll be superman before long.
Monday Dec 5, 2011 #
Running 21:54 [3] 3.85 km (5:41 / km) +20m 5:32 / km
ahr:137 max:148 shoes: Nike Air Pegasus+ 27
-6.2 °C
Stray current saga: Mellie very worried approaching the bridge joint but she stept on it without ill effects. It's probably shorted to ground from the snow-deicer mix.
Cold a lot better, sweated profusely all day yesterday which seems always a sign of late stage recovery, for me at least.
Strength: Flexibility 16:00 [3]
Sunday Dec 4, 2011 #
XC Skiing Skijor 39:45 [3] 6.19 km (6:25 / km) +40m 6:13 / km
ahr:137 max:158 shoes: Landsem Touring Telemark
-3.9 °C
We did it: strapped on the old Landsem BC skis, put on the harness, and did a couple of laps around the Highland 9-Hole course, sometimes on broken tracks and sometimes breaking our own. Not enough base to lay down a permant track but fun to see what it's going to be like.
Saturday Dec 3, 2011 #
Running 44:32 [3] 8.64 km (5:09 / km) +14m 5:07 / km
ahr:157 max:172 shoes: Nike Air Pegasus+ 27 Trail WR
-1.3 °C
Ran in spite of chest cold and glad I did it. Hoping that the next run will be way more difficult: 5-10 cm of snow in the forecast, maybe enough to dig out those xc-skis! Melli still worried about those expansion joints on Snelling. Gonna take my volt meter out there. A crow really complained about Mellie when we ran behind the buildings near the Hamline Ave. pedestrian bridge.
Strength: Flexibility 19:00 [3]
Friday Dec 2, 2011 #
Swimming: Laps 21:28 [3] 0.91 km (23:35 / km)
Unfortunately a SAE pool, 25 yards per lap and the water a tad warm. Next time I'll do 44. Noticed the fact that I had not done a lot of swimming for the past six months: triceps and pecs are cramping up.
Thursday Dec 1, 2011 #
Running 33:03 [3] 6.26 km (5:17 / km) +26m 5:10 / km
shoes: Nike Air Pegasus+ 27 Trail WR
-0.2 °C
About 2 cm of snow makes everything look pristine and dampens the impact of my steps. Nobody had walked in most places but two bikes had crossed the Hamline Ave pedestrian bridge and we met a third one while on the bridge. Mellie has a scary spot on the Snelling Bridge across BNSF: there must be an electric current in the metal plate covering the expansion joint on the S bridge. She yips when she steps on it, the second time already.
Strength: Flexibility 16:00 [3]