Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cfosp1

In the 31 days ending Oct 31, 2013:

activity # timemileskm+m
  Running: Interval12 16:49:59 98.18(10:17) 158.0(6:24) 1703
  Biking Commuting18 11:39:56 198.4(3:32) 319.3(2:12) 235
  Canoeing River3 4:12:18 16.52(15:17) 26.58(9:30) 4
  Strength: Flexibility7 2:04:31
  Hiking1 1:51:35 5.77(19:20) 9.29(12:01) 80
  Roller Skiing Skate1 1:34:10 16.21(5:49) 26.09(3:37) 26
  Strength: Balance Disk1 46:51
  Running1 33:10 3.81(8:42) 6.13(5:25) 15
  Strength: weights1 14:01
  Total36 39:46:31 338.89 545.39 2063
  [1-5]36 39:45:36

«»
2:05
0:00
» now
TuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeTh

Thursday Oct 31, 2013 #

5 AM

Running: Interval 1:25:10 intensity: (2:18 @1) + (17:54 @2) + (32:09 @3) + (10:06 @4) + (22:43 @5) 15.47 km (5:30 / km) +40m 5:26 / km
ahr:145 max:164 shoes: Nike Air Pegasus+ 29 Trail WR

Good morning for a run, mild and moist. The plan called for a 30:00 L3/Anaerobic Treshold session. Not wanting to get too far away from home, decided to do it around Como Lake.
Easy 5 km warmup
30:00 L3
Easy cooldown.
I felt very good throughout the distance, maybe with the exception of running with short sleeves (I took my jacket of after warm-up). A light long-sleeved tech shirt might have been a better option but I am glad I did not wear any heavy gear. Cardio and breathing-wise I could have kept this pace going for a long time. Mellie did not show any signs of getting tired, either even though she was on leash for the entire run. We are getting fit :-) My last 10:00 split was the fastest one because it was all flat. The first 10:00 was the hilliest stretch.

Tuesday Oct 29, 2013 #

6 PM

Running: Interval intervals 1:27:38 intensity: (15:39 @1) + (21:10 @2) + (19:16 @3) + (3:53 @4) + (27:40 @5) 11.12 km (7:53 / km) +257m 7:04 / km
ahr:141 max:171 shoes: Salomon Speedcross 3

Another great Sisu workout. I was surprised about the length of the loop. Instead of the planned 2:00 intervals we brought it up to 2:45 and 500 m so the return/recovery wouldn't be too long. I thought several times about thorwing it but hung in there. Finished up with one short sprint.
Warm-up
11 x 500 m L4 with 2:30 recovery
1 sprint
Cool-down

Monday Oct 28, 2013 #

6 AM

Biking Commuting 39:47 intensity: (3:40 @1) + (11:43 @2) + (24:24 @3) 17.95 km (2:13 / km) +16m 2:12 / km
ahr:135 max:150 shoes: All-City Space Horse

Cool morning. Forgot to put the newspaper baggies around my shoes and stopped a couple blocks away from home to do so. Glad I did because even so, the cold had started creeping in by the time I got to work. Really looking forward to getting those neoprene overshoes.
Funny, I saw what I thought to be a park & recs service vehicle ahead on Cedar Lake Trail. When I closed in and got ready to pass, one of the two perfectly matched and very bright rear lights started moving to the right, out of my way. It was two cyclists with identical bikes. Waiting for the bike trail along Cedar Lake Parkway to be finished so I won't have to go on that bumpy road any longer. Getting kind of spoiled, aren't we?
4 PM

Biking Commuting 42:34 intensity: (1:14 @1) + (12:02 @2) + (24:20 @3) + (4:30 @4) + (28 @5) 18.25 km (2:20 / km) +15m 2:19 / km
ahr:139 max:158 shoes: All-City Space Horse

Nice little headwind. Slow, but a good workout. Pulled a steady tempo during my climb on Granary Trail and then again on UMN Transit way. It feels so good to turn out of the wind.

Sunday Oct 27, 2013 #

8 AM

Hiking 1:51:35 intensity: (1:50:23 @1) + (1:12 @2) 9.29 km (12:01 / km) +80m 11:31 / km
ahr:87 max:129 shoes: Nike Air Pegasus+ 29 Trail WR

Hike on off-trail, on-trail and a little on-road. Showing Joel the wild backwoods around Friendly Valley.

Saturday Oct 26, 2013 #

6 AM

Running: Interval 1:49:34 intensity: (1:01 @1) + (25:06 @2) + (52:21 @3) + (20:55 @4) + (10:11 @5) 19.71 km (5:34 / km) +158m 5:21 / km
ahr:144 max:163 shoes: Nike Air Pegasus+ 29 Trail WR

6 x 5:00 L3 on Maki Rd.
Good workout, program called for 4 reps, I managed 6.
Warm-up
6 x 5:00 L3 with 3:00 - 4:00 recovery
Cooldown
Mellie got to stir up a deer and chase a flock of turkeys.
Quite a bit of traffic going a fast on Friendly Valley Road.

Strength: Flexibility 10:34 [1]
ahr:99 max:106

Friday Oct 25, 2013 #

5 AM

Running 33:10 intensity: (31 @1) + (2:35 @2) + (28:55 @3) + (1:09 @4) 6.13 km (5:25 / km) +15m 5:21 / km
ahr:142 max:155 shoes: Nike Air Pegasus+ 29 Trail WR

Easy jog on regular route. seems like I have too little time to squeeze in just a jog here and there. Bright moon and stars in spite of urban lights on this clear morning.

Strength: Flexibility 16:25 [1]
ahr:94 max:114

Thursday Oct 24, 2013 #

6 AM

Biking Commuting 43:06 intensity: (1:31 @1) + (10:32 @2) + (29:27 @3) + (1:31 @4) + (5 @5) 18.05 km (2:23 / km) +18m 2:23 / km
ahr:137 max:158 shoes: All-City Space Horse

Cold and some snow flakes in the air during my entire ride. Got a start from a welder working on a building just off Cedar Lake Trail. The arc was almost as bright as a photo flash.
4 PM

Biking Commuting 40:21 intensity: (36 @1) + (8:50 @2) + (30:28 @3) + (27 @4) 18.24 km (2:13 / km) +12m 2:12 / km
ahr:138 max:154 shoes: All-City Space Horse

Slowish commute. Not much to report except that I enjoy having more room on the bike trail. On the other hand I a glad to see that there are still a few cyclists out there.

Wednesday Oct 23, 2013 #

6 AM

Biking Commuting 42:28 intensity: (1:10 @1) + (12:22 @2) + (28:56 @3) 18.08 km (2:21 / km) +19m 2:20 / km
ahr:137 max:152 shoes: All-City Space Horse

Another cold morning, wet, too. Felt yesterday's workout and a heawind and took it easy. Used the poor man's overboots, a newspaper bag over each shoe. It worked!
4 PM

Biking Commuting 39:11 intensity: (1:31 @1) + (16:56 @2) + (20:44 @3) 18.18 km (2:09 / km) +17m 2:09 / km
ahr:135 max:152 shoes: All-City Space Horse

I did not feel like I had a wind from the back. Felt colder than this morning. Must be a little tired.

Strength: Flexibility 14:02 [1]
ahr:87 max:99

Quick stretch after getting home.

Tuesday Oct 22, 2013 #

6 PM

Running: Interval 1:33:55 intensity: (11:58 @1) + (29:37 @2) + (25:20 @3) + (4:28 @4) + (22:32 @5) 12.58 km (7:28 / km) +408m 6:25 / km
ahr:140 max:170 shoes: Nike Air Pegasus+ 29 Trail WR

6:32 PM. Location: Battle Creek West, St. Paul.
Temp: 2.3 °C. Snow.

11 x 2:30 L4 Hill Bounding at Battle Creek.
The best workout this season. Had individual attention on my bounding technique from Chris and Jeremy. This was one tough SOB of a workout with legs turning to rubber and snapping for air like a fish on dry land. And it started snowing towards the end of the workout. Fun, fun, fun!!!

Monday Oct 21, 2013 #

6 AM

Biking Commuting 42:26 intensity: (1:10 @1) + (4:40 @2) + (35:28 @3) + (1:08 @4) 17.97 km (2:22 / km) +22m 2:21 / km
ahr:139 max:154 shoes: All-City Space Horse

Ice cold and a stiff head wind but dry. Gotta get those neoprene overshoes for cold-weather biking, my toes did not feel so well ...
4 PM

Biking Commuting 36:08 intensity: (42 @1) + (1:25 @2) + (23:37 @3) + (10:05 @4) + (19 @5) 18.19 km (1:59 / km) +7m 1:59 / km
ahr:147 max:158 shoes: All-City Space Horse

Still rather brisk but the wind that was in my face during the morning commute was a help this afternoon. Speedy ride back home.

Strength: Balance Disk 46:51 [1]
ahr:99 max:120

The usual balance disk routine.
10:00 stretches
2 x 5:00 on right leg
2 x 5:00 on left leg
2 x 5:00 on both legs

Saturday Oct 19, 2013 #

7 AM

Running: Interval 1:30:46 intensity: (49 @1) + (9:19 @2) + (39:09 @3) + (10:02 @4) + (31:27 @5) 17.45 km (5:12 / km) +67m 5:06 / km
ahr:150 max:165 shoes: Nike Air Pegasus+ 29 Trail WR

Did two reps instead of the one the training plan calls for and they were closer to a low L4 rather than L3. But what the heck, it did not seem to bother me. I am wondering if the change in placement of my HRM had something to do with the L4 reading. I am putting it on my upper rib cage rather than on my lower pecs. I wonder if this brings a more precise reading.
My first rep was mostly on Wheelock Pkwy, fairly level. The second leg in the hilly section of Reservoir Woods. Mellie went after some deer, fortunately she come right away when I call her off. We got into Roselawn Cemetery where we saw a four-point buck. He did not move, just observed us as we ran past. Mellie did not see him.

Strength: Flexibility 16:22 [1]
ahr:100 max:116

Friday Oct 18, 2013 #

6 AM

Biking Commuting 41:51 intensity: (2:28 @1) + (10:43 @2) + (22:08 @3) + (4:11 @4) + (2:21 @5) 17.98 km (2:20 / km) +14m 2:19 / km
ahr:140 max:161 shoes: All-City Space Horse

Cold and wet. I did not see a single bicyclist till I was under the 3rd Ave Bridge on West River Blvd. A platoon of ROTC guys on their morning jog, that was it. A few more cyclists coming in from the western burbs but also fewer than usual. On Cedar Lake Trail I tried to catch up with someone whose tail light I could see at a distance. I was closing in very slowly, but he must have gone straight on Kenilworth trail because I didn't see him any longer. It was a good sustained effort, though.
The head wind made this one of my slowest rides since the Granary Trail at the U of MN opened.
3 PM

Biking Commuting 35:24 intensity: (1:05 @1) + (1:13 @2) + (17:10 @3) + (10:05 @4) + (5:51 @5) 18.21 km (1:57 / km) +5m 1:56 / km
ahr:149 max:165 shoes: All-City Space Horse

This time the wind was in my favor. One of my fastest rides yet. Lots of Friday afternoon traffic and congestion on the Stone Arch Bridge, everyone who was missing this morning must have been out this afternoon. Good ride.

Strength: Flexibility 37:28 intensity: (37:19 @1) + (9 @2)
ahr:92 max:122

First time the full set since I injured my pec. Even a few cautious dips. Everything feels fine, time to build up thos muscles again.

Thursday Oct 17, 2013 #

5 AM

Running: Interval 1:09:56 intensity: (46 @1) + (18:22 @2) + (31:26 @3) + (2:08 @4) + (17:14 @5) 13.06 km (5:21 / km) +43m 5:16 / km
ahr:144 max:171 shoes: Nike Air Pegasus+ 29 Trail WR

Still feeling a little sore from Tuesday's plyo session. Amazing how uncustomary exercises affect the body and a good reminder to mix it up.
This was one tough series of interval sessions and this morning's 5 x 4:00 at race pace was no exception. Being later than usual did not help as several cars and a couple of trains added to the stress level. But Mellie and I survived and did not any worse than during previous sessions. I also shortened the rest periods by about 20 seconds to improve the flow.

Wednesday Oct 16, 2013 #

6 AM

Biking Commuting 40:15 intensity: (2:37 @1) + (13:59 @2) + (22:09 @3) + (1:30 @4) 17.92 km (2:15 / km) +14m 2:14 / km
ahr:136 max:155 shoes: All-City Space Horse

Not too many people out on this cold and wet morning. First time I can remember that I did not see a single jogger on the Stone Arch Bridge, no cyclists, either. Only two walkers who looked like they were on their way to work.
4 PM

Biking Commuting 24:00 intensity: (55 @0) + (6:20 @1) + (7:55 @2) + (8:50 @3) 11.61 km (2:04 / km) +1m 2:04 / km
ahr:116 max:144 shoes: All-City Space Horse

Picking up Lynn's van. She hit something on the road which ripped the plastic oil pan shield half off. Definitely feeling some soreness from yesterday's plyo session.

Tuesday Oct 15, 2013 #

6 PM

Running: Interval 1:11:50 intensity: (14:58 @1) + (26:27 @2) + (28:21 @3) + (2:04 @4) 5.21 km (13:47 / km) +41m 13:16 / km
ahr:131 max:156 shoes: Nike Air Pegasus+ 29 Trail WR

5 series of 4 plyometric exercises, 2 x each, on a short hill at Battle Creek ball fields. Learned today that Chris Sachs is the new Sisu exec! Great choice, so glad he applied for the job. Got a ride to practice with Heather, Home with Hillary.

Sunday Oct 13, 2013 #

6 AM

Roller Skiing Skate 1:34:10 intensity: (4:28 @1) + (19:45 @2) + (1:09:57 @3) 26.09 km (3:37 / km) +26m 3:35 / km
ahr:137 max:147 shoes: Pursuit T6004 roller skis

L1 distance session on one great venue for roller skiing, Chequamegon Forest Road 236. I had the road to myself for the entire time. Early on, I saw a great horned owl fly up from her perch on a road sign, huge and silently. Great outing!

Saturday Oct 12, 2013 #

6 AM

Strength: weights 14:01 [1]
ahr:92 max:98

Running: Interval 1:51:18 intensity: (1:04 @1) + (27:43 @2) + (40:04 @3) + (19:14 @4) + (23:13 @5) 20.3 km (5:29 / km) +134m 5:18 / km
ahr:145 max:163 shoes: Nike Air Pegasus+ 29 Trail WR

Unbelievable how mild the weather is, doubtlessly the last day of this. Leaves at full fall color.
Ran up Smith Fire Lane and down Whiting Rd. Did three 15:00 intervals even though only two were on the program.
40:00 warm-up
3 x 15:00 L3 with 5:00 recovery (3:00 after the second)
Cool-down back home.

Thursday Oct 10, 2013 #

5 AM

Running: Interval 1:02:09 intensity: (3:03 @1) + (17:19 @2) + (25:04 @3) + (2:04 @4) + (14:39 @5) 11.2 km (5:33 / km) +33m 5:28 / km
ahr:143 max:170 shoes: Nike Air Pegasus+ 29 Trail WR

4 x 4:00 L4 around McMurray Fields. A little confusion during my first rep, whether or not I had pushed the lap button. Also, pt stop at the biff at soccer parking lot, no paper. Other than that, a good workout.

Strength: Flexibility 14:30 [1]
ahr:91 max:100

A little wobbly during the one-legged stretches. Darkness, exhaustion or early morning doldrums?

Wednesday Oct 9, 2013 #

6 AM

Biking Commuting 37:26 intensity: (2:16 @1) + (5:03 @2) + (28:52 @3) + (1:15 @4) 17.94 km (2:05 / km) +13m 2:05 / km
ahr:139 max:154 shoes: All-City Space Horse

Another warm morning. A little windy, coming from my left. On Cedar Lake Trail there was a small service vehicle heading in the same direction, pretty close to my turn off point. I thought I'sd be stuck behind, but he noticed me even befor I closed in and pulled over to let me pass. My shouted "thank you" was answered by a friendly "you're welcome." Little things like that make you feel like you're having a good start to the day.
4 PM

Biking Commuting 39:11 intensity: (48 @1) + (5:10 @2) + (27:47 @3) + (2:05 @4) + (3:21 @5) 18.3 km (2:08 / km) +8m 2:08 / km
ahr:147 max:234 shoes: All-City Space Horse

South wind on the downhill portion and straight from the east on the uphill, which means a headwind. Pretty busy with bikers! Good to see that!

Strength: Flexibility 15:10 [1]
ahr:85 max:93

Stretches. About time ...

Tuesday Oct 8, 2013 #

6 PM

Running: Interval 1:29:04 intensity: (19:47 @1) + (12:42 @2) + (19:57 @3) + (5:17 @4) + (31:21 @5) 11.24 km (7:55 / km) +267m 7:05 / km
ahr:140 max:171 shoes: Nike Air Pegasus+ 29 Trail WR

Decided to start using my poles again and promptly forgot to take my short poles so I used my roller skiing poles. Not fun.
Warmup
4 x 10:00 L3 Intervals with 2:30-3:00 recovery in between
6 x hill sprints, walking down for recovery.
Unlike last week, most were well within low L4 zone. Did most with Eric, nice chats about canoeing, running, etc.
I think I am over the worst with my pec injury. We'll see how it feels tomorrow morning.

Monday Oct 7, 2013 #

6 AM

Biking Commuting 39:30 intensity: (3:18 @1) + (15:34 @2) + (19:01 @3) + (1:23 @4) + (14 @5) 17.95 km (2:12 / km) +24m 2:11 / km
ahr:136 max:163 shoes: All-City Space Horse

Every morning commute seems to bring another low temp though 6°C does not seem that low. Took it easy, nothing to report. Beautiful morning mists hanging over Cedar Lake Trail.
4 PM

Biking Commuting 36:05 intensity: (20 @1) + (1:24 @2) + (12:22 @3) + (3:22 @4) + (18:37 @5) 18.26 km (1:59 / km) +4m 1:58 / km
ahr:177 max:242 shoes: All-City Space Horse

Primary school class crossing Stone Arch Bridge on bikes, good to see that! Held off a fast rider who was inching up to me along the transit way. That made for a fast ride home, though this ride does not qualify for an official count because of the wind from the back.

Sunday Oct 6, 2013 #

9 AM

Canoeing River 1:02:45 [1] 7.25 km (8:39 / km)
shoes: Galyan's Woodsman III

Rains stopped by the time we got up but tarp had a big puddle. Awsome omellette and sausage breakfast by Ben! Peaceful trip to takeout at Cty W landing across from park HQ and Red's Big Bear Lodge. Only stretch with headwind, but not bad at all and still the best pace of the trip, likely due to rain-swollen river. Loved the mists sweeping over the water.
C • river tracks 2

Saturday Oct 5, 2013 #

9 AM

Canoeing River 1:53:50 [1] 12.05 km (9:27 / km) +1m 9:27 / km
shoes: Galyan's Woodsman III

Again lucky with the weather! No or little rain during the active part of our day, i.e. making breakfast (great blueberry pancakes from Joel, breaking camp, paddling and setting up camp. As we were stretching Craig's Kelty Nowh's Tarp above the picnic table it started pouring. we waited it out under the tarp and went for a walk after. Great dinner by Craig, reuben soup in his dutch oven. I will add this as a staple recipe for my kitchen at home. s'mores with Girardelly chocolate on a nice camp fire and then it started pouring, raining hard all night.

Friday Oct 4, 2013 #

4 PM

Canoeing River 1:15:43 [1] 7.28 km (10:24 / km) +3m 10:23 / km
shoes: Galyan's Woodsman III

Fall colors are great, probably the best during any of our fall trips. Great steak dinner! Rain's holding off till we are snugly ensconed in our sleeping bags.

Thursday Oct 3, 2013 #

5 AM

Running: Interval 1:03:19 intensity: (2:38 @1) + (24:33 @2) + (20:08 @3) + (2:09 @4) + (13:51 @5) 11.18 km (5:40 / km) +32m 5:35 / km
ahr:140 max:169 shoes: Nike Air Pegasus+ 29 Trail WR

4 x 4:00 L4 around McMurray Fields, 5:00 recovery after each rep.
Hard to dress for the changing weather. Yesterday chill and dry, this morning warm and humid. I felt like I had overdressed. Very glad that it wasn't raining this morning.
The 5:00 intervals on Tuesday confused me and I checked with Jeremy to confirm that the October L4 sessions were indeed 4:00. I only realized this morning that the September L4 had been 3:00 reps. Overtraining addling my mind? I hope (and I think) not.
The one extra minute was indeed hard, especially due to the excess clothing. Even Mellie was falling behind but she also had to investigate interesting smells by the wayside. I was able to keep up and improve my pace throughout this session, it being about 5" slower per km than the last set of 3:00 L4 on Sep 17.
I think I picked a good route for this interval, maybe a little straight but the gentle uphill is good to get my HR up quickly without slowing me down too much. Since it is on a road there is the potential for cars but at 5:00 in the morning that is slim chance.

Wednesday Oct 2, 2013 #

6 AM

Biking Commuting 37:47 intensity: (2:24 @1) + (7:43 @2) + (27:40 @3) 18.0 km (2:06 / km) +16m 2:05 / km
ahr:137 max:149 shoes: All-City Space Horse

Chilly, wore a buff between head and helmet, 't was the right thing to do! Seeing a bright orange horizon with the promise of sun in my rear view mirror.
4 PM

Biking Commuting 42:26 intensity: (2:59 @1) + (12:11 @2) + (25:34 @3) + (1:42 @4) 18.22 km (2:20 / km) +9m 2:19 / km
ahr:137 max:156 shoes: All-City Space Horse

Headwind the entire way today but nothing as bad as the Snelling Ave bridge yesterday.

Tuesday Oct 1, 2013 #

6 PM

Running: Interval intervals 1:15:20 intensity: (23:02 @1) + (15:49 @2) + (17:01 @3) + (8:52 @4) + (10:36 @5) 9.48 km (7:57 / km) +225m 7:06 / km
ahr:133 max:167 shoes: Salomon Speedcross 3

Sisu MYR: 5 x 5:00 L3 Hill Bounding Intervals at Battle Creek West. Gorgeous evening. Margie insisted on L3 but the pace seemed more like L4, which was fine with me. However, as I check I have to admit that the average HR for each interval was rather high L2 than L3. Certainly felt harder.
I was still doing it without poles because of injury. I hope this will be done with soon. Gave Hillary a ride because her car was in the garage. She and her boyfriend have cute 9 week old lab mix puppy.

« Earlier | Later »