Training Log Archive: cfosp1In the 31 days ending Aug 31, 2012:
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| 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 | Tu | We | Th | Fr | ||||||||||||||||||||||||||||||||||||||||||
Friday Aug 31, 2012 #
Biking Commuting 36:22 [3] 15.51 km (2:21 / km) +52m 2:18 / km
ahr:163 max:245 shoes: All-City Space Horse
19.0 °C
Crisp morning. Good speed, it seemed like the backwind should not have been a factor. I definitely hit all the green lights. Later than ususal so I got to see the workers at the gas pipe works in Valley Park. Asked the foreman or civil engineer when the trail be black-topped, He thought next spring as it was getting to be rather late in the season.
Biking Commuting 41:36 [3] 15.64 km (2:40 / km) +67m 2:36 / km
ahr:157 max:243 shoes: All-City Space Horse
29.3 °C
Backhoes and trucks blocking the way in the middle of the steep uphill stretch, had to hop off and run a bit. Then slowdown on the 100m of bike trail between I-35 E and Montreal, trucks picking up portapotties, etc.
Biking Commuting 6:39 [3] 2.02 km (3:18 / km)
ahr:117 max:138 shoes: Schwinn Super Le Tour II
28.3 °C
Ride to state fair grounds.
Hiking 2:12:11 [3] 4.47 km (29:34 / km) +37m 28:24 / km
ahr:86 max:105
25.4 °C
The usual. met Lynn and Peggy at the Fine Arts Building after visiting Crop Art. Next stop at the Ball Park beer garden (Surly Furious, Surly Hell, Arrogant Bastart, side trip to food building for crab cakes and shrimp. Craft building on way out.
Biking Commuting 8:50 [3] 1.97 km (4:29 / km) +3m 4:27 / km
ahr:111 max:132 shoes: Schwinn Super Le Tour II
21.2 °C
Riding home from fair grounds.
Thursday Aug 30, 2012 #
Roller Skiing Classic 1:18:35 [3] 7.32 km (10:44 / km) +33m 10:30 / km
ahr:123 max:167 shoes: One Way Classic 5
28.2 °C
Three stations:
1. Specific strength: rubberband drills uphill, classic striding without poles, 5x
2. Agility: circuit around cones, 2x without and 2x with poles
3. Double poling technique, video review. My orders: bend at knees and ankle not knees and hips. Plant poles with hands close to chest/shoulders. Stay lower. Make it fluid.
Wednesday Aug 29, 2012 #
Running 1:08:31 [3] 12.08 km (5:40 / km) +36m 5:35 / km
ahr:140 max:166 shoes: Nike Air Pegasus+ 29
20.7 °C
Didn't quite remember what was up today or if anyone was coming so I started the ladder at 400 m. During my 800 m Erica and Nancy showed up and setr me straight. I joined them for 10 x 400 m since I had already the 400 and 800. Good workout!
Strength: Flexibility 17:00 [3]
21.0 °C
Tuesday Aug 28, 2012 #
Running 30:13 [3] 6.28 km (4:49 / km) +8m 4:47 / km
ahr:150 max:173 shoes: Nike Air Pegasus+ 27 Trail WR
18.8 °C
Strength: Flexibility 25:00 [3]
19.0 °C
Monday Aug 27, 2012 #
Biking Commuting 40:09 [3] 15.44 km (2:36 / km) +53m 2:33 / km
ahr:143 max:242 shoes: All-City Space Horse
16.5 °C
Had to pause to take a picture of the morning light behind the pedestrian bridge in Highland Park across Montreal Ave. Getting the hang of this ride. 40' tops, sightseeing included.
Biking Commuting 38:55 [3] 15.65 km (2:29 / km) +66m 2:26 / km
ahr:152 max:251 shoes: All-City Space Horse
29.5 °C
I love hot late summer afternoons. When you transfer from the roads into the forest it's cool right away.
Sunday Aug 26, 2012 #
Running 35:45 [3] 6.34 km (5:38 / km) +32m 5:30 / km
ahr:141 max:155 shoes: Nike Air Pegasus+ 27
21.8 °C
Easy jog after yesterday's OD. I am less sore guessing that I was not trying as hard to run slow to keep my heart rate in check ... Stopped for a few pictures of the new Lexington Ave bike bridge progress and MN State Fair traffic. One lady cut me off when I was crossing at a cross walk even though she was in a bumper to bumper line of cars. Must have been in a hurry ...
Strength: Flexibility 27:00 [3]
22.0 °C
Including a set of dips.
Biking Commuting 3:01 [3] 0.73 km (4:08 / km) +0m 4:08 / km
shoes: All-City Space Horse
27.2 °C
Looked on my FR305 as if the unit was recognizing the GSC-10 speed and cadence sensor. I did not see any indication on the display nor did it upload correctly.
Biking Commuting 1:42 [3] 0.52 km (3:16 / km)
shoes: All-City Space Horse
28.9 °C
Wasn't working after first try, so I paired again. I also switched my good ol' Brooks B-17 sattle, my rear end told me loudly and clearly that the Space Horse is now truly mine.
Saturday Aug 25, 2012 #
Strength: Flexibility 27:00 [3]
21.0 °C
Running 2:18:37 [3] 24.35 km (5:42 / km) +201m 5:28 / km
ahr:140 max:161 shoes: Nike Air Pegasus+ 29
20.0 °C
Had to do an idle lap to let a long freight pass on the westside. A quiet early morning jog with beautiful views of the Mississippi.
Friday Aug 24, 2012 #
Biking Commuting 49:09 [3] 16.44 km (2:59 / km) +65m 2:56 / km
ahr:146 max:239 shoes: All-City Space Horse
20.6 °C
Stopped at Dunn Bros to pick up a pound of coffee and on the 35E bridge for a picture. Then I took the trail through Valley Park south of Lillydale, along 35E. There is a very steep downhill stretch (steep=steeper than Ramsey Hill) and first a deer runs across the trail and then a fallen tree blocks it.
A beautiful ride to work, in spite (or because) of all the adventures. The Space Horse is a pleasure to ride!
Biking Commuting 45:01 [3] 18.14 km (2:29 / km) +76m 2:26 / km
ahr:140 max:164 shoes: All-City Space Horse
31.4 °C
Sent a note to City of Mendota Heights after I got to work this morning alerting them to fallen tree. Tree was sawn up and moved aside when I passed on way home. Misread Pete W's invite to Ale Jail Anniversary party, not Aug 24 but Sep 14. Oh well, nice little detour on way home.
Thursday Aug 23, 2012 #
XC Skiing Classic 1:14:01 [3] 3.55 km (20:51 / km) +4m 20:44 / km
ahr:97 max:141 shoes: Pursuit T6004 roller skis
27.4 °C
All exercises presented by Greg built up nicely on each other. Felt quite gingerly when taking the first strides of the night. By the end of the evening I was crossing the Battle Creek Water Park parking lot fairly confidently.
The focus of the night was weight transfer from on ski to the other. There was hardly any use of the poles. If anything frustrated me it was the long pauses between the sets and the confined area, crossing a parking lot of less than 100 m in length. On the other hand, I probaby needed to be slowed down ...
1. A few slow striding laps.
2. Drop one ski, scooting, empahsis on creating forward momentum by swinging the ski leg forward and arriving back in the initial position.
3. Scooting, stuttering landing on the ski-less foot. Again, emphasis and weight transfer, committing to the gliding leg.
4. Fast, short stepped starts going over to longer strides. Emphasis on focusing on keeping body over knees, knees over feet.
5, Back to Striding, noticing the difference already.
6. A few striding laps, with intermittent planting of poles. 7. Single poling. That was what we needed to release al that pent up energy ...
Wednesday Aug 22, 2012 #
Running 1:08:44 [3] 12.16 km (5:39 / km) +23m 5:36 / km
ahr:146 max:177 shoes: Nike Air Pegasus+ 29
14.9 °C
A few warm-up laps, then
400-800-1200-1600-1200-800-400 with a shag lap in between.
Nancy invited a friend, Jake, nice guy and fast pace-setter.
Strength: Flexibility 20:00 [3]
16.0 °C
No time for core today ...
Tuesday Aug 21, 2012 #
Biking Commuting 41:36 [3] 15.38 km (2:42 / km) +56m 2:39 / km
ahr:175 max:253 shoes: All-City Space Horse
12.9 °C
And what a beautiful ride it was!
Installed Shimano PD-A530 pedals and Topeak Explorer bike rack yesterday evening.
Used Vaude messenger bag with pannier attachment. Easy to clip on.
Liked the new pedals, easy to clip in.
Stopped next to Tim at University Ave intersection and said 'hi.'
Smooth ride from S of Hamline-Ayd Mill intersection to Lilydale.
300 m of gravel from trailhead to big downhill. Able to test gravel riding capability of Spacehorse, which on the 37 tires is good.
Missed light at Dodd and Hwy 110 by a few seconds
Smooth sailing all along Dodd Rd. to work.
41 minutes under observance of ALL traffic rules.
Locked the Horse to the reeling at our loading ramp
Quick splashdown in bathroom
Biking Commuting 40:13 [3] 15.76 km (2:33 / km) +71m 2:30 / km
ahr:149 max:240 shoes: All-City Space Horse
26.5 °C
The gods of traffic control were with me until I hit St. Paul Midway ... Good pace anyway.
Sunday Aug 19, 2012 #
Running 46:15 [3] 9.1 km (5:05 / km) +15m 5:02 / km
ahr:152 max:170 shoes: Nike Air Pegasus+ 27 Trail WR
16.5 °C
State Fair parking lots along Como are being readied, Como (Zoo) shuttle moved to the Midway Stadium lot on Energy Park Drive.
Strength: Flexibility 31:00 [3]
20.0 °C
Added a minute of elevated leg dips and 5' of balance exercises on the balance disk.
Saturday Aug 18, 2012 #
Running 1:05:57 [3] 13.35 km (4:56 / km) +60m 4:50 / km
ahr:162 max:175 shoes: Nike Air Pegasus+ 29
19.1 °C
Nice run to Como Park with a couple faster loops around the Lake. Cooler and less humid makes running a lot easier. There was some sort of a race, I think I saw the frontrunners who were setting a good pace.
Strength: Flexibility 25:00 [3]
20.0 °C
Nice run to Como Park with a couple faster loops around the Lake. Cooler and less humid makes running a lot easier. There was some sort of a race, I think I saw the frontrunners who were setting a good pace.
Biking Commuting 22:17 [3] 9.91 km (2:15 / km) +29m 2:13 / km
ahr:145 max:162 shoes: All-City Space Horse
24.3 °C
Picked up the All-City Space Horse and rode it home. Oh boy, what a ride! My first new bike ever!
Thursday Aug 16, 2012 #
Running 1:08:35 [3] 5.69 km (12:03 / km) +68m 11:22 / km
ahr:122 max:164 shoes: Nike Air Pegasus+ 29
18.3 °C
Warm up jog in Battle Creek Park
Bounding on hill:
6x V2 simulatation
2x swinging leg bound. I hate this exercise
Strength/balance series:
3 reps legs only, 3 reps with poles
hurdles
direction changes around cones
skips over rubber bands
dodges with cones
sprint
10 one-leg squats on balance disk w/ medicine ball L
10 one-leg squats on balance disk w/ medicine ball R
Wednesday Aug 15, 2012 #
Running 34:40 [3] 6.43 km (5:23 / km) +10m 5:21 / km
ahr:140 max:156 shoes: Nike Air Pegasus+ 27
17.8 °C
Strength: Flexibility 22:00 [3]
ahr:90 max:112
18.0 °C
Left phone with interval app at work, so I used Garmin instead. Will impose 30" interval and list exercises.
Tuesday Aug 14, 2012 #
Running 32:52 [3] 6.15 km (5:21 / km) +13m 5:17 / km
ahr:148 max:165 shoes: Nike Air Pegasus+ 27 Trail WR
15.0 °C
I like the cooler temps. Glorious morning.
Strength: Flexibility 23:00 [3]
15.0 °C
Love those stretches lying on my back, staring at the clouds framed by tree branches, with the occasional bird flying across.
Sunday Aug 12, 2012 #
Running 19:54 [3] 3.63 km (5:29 / km) +6m 5:26 / km
ahr:134 max:145 shoes: Nike Air Pegasus+ 27
18.5 °C
Pretty sore from yesterday's effort but it felt good to have an easy jog to get ready for my stretches. Melly thought it was grand after three days of inactivity.
Strength: Flexibility 25:00 [3]
19.0 °C
Saturday Aug 11, 2012 #
Orienteering race 5:56:34 [3] 30.45 km (11:43 / km) +528m 10:47 / km
ahr:140 max:166 shoes: Inov-8 Roclite 319
21.8 °C
Wow. Awesome team mate Pete, who is a much better orienteer than me, tough terrain, lots of brambles and a long distance to cover. Thankful for the cool temps and the finish on the beach and last CP in water! Great job on the course, Molly and Justin!
Thursday Aug 9, 2012 #
Running 1:30:25 [3] 5.71 km (15:50 / km) +93m 14:39 / km
ahr:115 max:156 shoes: Nike Air Pegasus+ 27 Trail WR
21.5 °C
20' warm-up
Passing medecine ball sideways
Bouncing medicine ball
2-leg hops over hurdles
Balance disk
Hill bounces 6 series without poles, 1 with poles
Wednesday Aug 8, 2012 #
Strength: Flexibility 5:00 [3]
20.0 °C
Running hills 54:36 [3] 8.59 km (6:21 / km) +331m 5:20 / km
ahr:136 max:176 shoes: Nike Air Pegasus+ 27 Trail WR
20.0 °C
8 reps on hill, hardly any warm-up so I took the two first slow.
Tuesday Aug 7, 2012 #
Strength: Flexibility 25:00 [3]
20.0 °C
Running 30:36 [3] 5.89 km (5:12 / km) +23m 5:06 / km
ahr:142 max:153 shoes: Nike Air Pegasus+ 27
20.3 °C
Beautiful morning. Ran across Lexington Ave Bridge, the pylons of the S part of the new bike bridge are fully cast, they are putting up the molds for the last pylon and finish casting the penultimate.
Sunday Aug 5, 2012 #
Running 41:08 [3] 7.51 km (5:29 / km) +49m 5:18 / km
ahr:137 max:149 shoes: Nike Air Pegasus+ 27 Trail WR
14.9 °C
Crisp morning, beautiful. Jogged around the town of Washburn.
Saturday Aug 4, 2012 #
Swimming Open Water 1:26:29 [3] 3.46 km (25:00 / km)
19.8 °C
It's done, slower than expected but that seems to have been the case for everyone. Got there with Anne, who was a good guide since this was her third time. Saw some good friends and neighbors, Ian from MNOC, and Michael and Kelly from across the street. Did not see Dallas and wasn't able to look him up on his sailboat.
Friday Aug 3, 2012 #
Running 47:21 [3] 8.64 km (5:29 / km) +62m 5:17 / km
ahr:141 max:158 shoes: Nike Air Pegasus+ 27 Trail WR
19.4 °C
Nice run along shore of Chequamegon Bay, along Cty C and down a ATV trail, under power line. It looked like there were more MTB than ATV tracks, nice to see that. Took my morning ablutions in the lake. The whole jog took me roughly around Washburn's golf course.
Thursday Aug 2, 2012 #
Biking Road 1:33:52 [3] 44.11 km (2:08 / km) +20m 2:07 / km
ahr:135 max:171 shoes: Schwinn Super Le Tour II
24.4 °C
Checking out the Washburn-Ashland stretch. Easy ride, fairly flat. Curb on Hwy 13 is wide and clean enough for riding.
Wednesday Aug 1, 2012 #
Running tempo 34:10 [3] 5.93 km (5:46 / km) +18m 5:41 / km
ahr:139 max:161 shoes: Nike Air Pegasus+ 27 Trail WR
20.8 °C
Leisurly run to Houghton Falls
Swimming Open Water 56:26 [3] 2.12 km (26:37 / km) +2m 26:32 / km
29.1 °C
Going N from Washburn Memorial Park. To with wind in back, fro with waves in face. Drank a few refreshing cups of Lake Superior's finest. Getting back to camp ground I encountered a current that was hard to overcome so I got out at the picnic shelter. Water was cooler than yesterday and wetsuit was generally not too warm. But when I peeled it off, my legs were boiling.