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Training Log Archive: cfosp1

In the 31 days ending Jul 31, 2014:

activity	#	time	miles		km		+m
Biking Commuting	27	18:28:25	303.53	(3:39)	488.49	(2:16)	3074
Roller Skiing Skate	4	5:31:19	46.95	(7:03)	75.56	(4:23)	705
Running	5	5:03:23	32.32	(9:23)	52.01	(5:50)	407
Running: Long	2	4:56:30	29.3	(10:07)	47.16	(6:17)	332
Biking Road	2	4:01:38	68.51	(3:32)	110.26	(2:11)	977
Strength: Flexibility	8	3:27:56	0.05		0.08		71
Running: Interval	2	3:25:25	18.19	(11:18)	29.27	(7:01)	535
Sailing	2	1:59:30	9.02	(13:15)	14.52	(8:14)	196
Roller Skiing Classic	1	1:28:37	9.76	(9:05)	15.71	(5:38)	191
Kayak: Lake	1	1:16:28	5.55	(13:47)	8.93	(8:34)	302
XC Skiing Classic	1	1:08:40	8.13	(8:27)	13.08	(5:15)	30
Hiking	3	33:18	1.28	(26:01)	2.06	(16:10)	27
Kayak: River	1	29:45	0.47	(1:03:00)	0.76	(39:09)	13
Biking: Trail/Road	1	21:34	4.78	(4:31)	7.69	(2:48)	56
Swimming: Laps	1	11:00	0.19	(59:01)	0.3	(36:40)
Total	48	52:23:28	538.03		865.88		6916

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Wednesday Jul 30, 2014 #

Note

Picked up the gauntlet thrown at my feet by the City of Lakes Loppet: I signed up for the Loppet Challenge today. I did have a long classic race in mind and thought why not the trifecta: classic, skijoring and skate. That should provide the incentive for necessary focus in training.

6 AM

Biking Commuting 39:34 18.0 km (2:12 / km) +97m 2:08 / km
ahr:135 max:178 shoes: All-City Space Horse

Not much to report. Kept it very light because of yesterday evening's training session.

4 PM

Biking Commuting 37:57 18.11 km (2:06 / km) +107m 2:02 / km
ahr:141 max:182 shoes: All-City Space Horse

Good ride!

Tuesday Jul 29, 2014 #

6 AM

Biking Commuting 38:51 18.13 km (2:09 / km) +104m 2:05 / km
ahr:133 max:161 shoes: All-City Space Horse

Nice and cool, easy ride.

12 PM

Hiking 19:59 [1] 1.65 km (12:07 / km) +25m 11:15 / km
shoes: Pearl iZUMi X ALP Seek V

Quick hike about the still flooded Brownie Lake.

4 PM

Biking Commuting 34:59 18.1 km (1:56 / km) +98m 1:53 / km
ahr:149 max:173 shoes: All-City Space Horse

I did not intend this but this may be a new record for the ride home, under 35:00. Good ride!

6 PM

Running: Interval 1:29:27 10.01 km (8:56 / km) +387m 7:29 / km
ahr:142 max:173 shoes: Nike Air Pegasus+ 29 Trail WR

Great evening at Battle Creek! A wee bit buggy but you get used to those blood suckers.
Warm-up
5 x 4:00 at RP/L4. It was supposed to be 5:00 at ANT/L3 but the hills were steeper and shorter.
Cool-down
Speciphic strength:
2 x 15 long jumps
2 x 15 left leg long jump
2 x 15 right leg long jump
1 x 15 left leg cross-over sideways
1 x 15 right leg cross-over sideways
Push-ups
Dayton brought vitamin water, ice cold, hit the spot.

Monday Jul 28, 2014 #

4 PM

Biking Commuting 29:44 12.79 km (2:19 / km) +74m 2:16 / km
ahr:136 max:155 shoes: All-City Space Horse

Had an actual malfunction on bike: Brooks saddle sloped back all of a sudden. Had a nice chat with a young woman waiting at light. Made up for saddle snafu which was not much work to fix.

Biking Commuting 16:31 7.22 km (2:17 / km) +35m 2:14 / km
ahr:130 max:151 shoes: All-City Space Horse

Trying out the actual hiking boots, route home via Greenway and the GJ offices. Nice change from the routine.

Hiking 2:19 0.26 km (8:55 / km) +1m 8:45 / km
ahr:121 max:139

Going for a short, swift walk to check out boots. These had been worn for a some miles but they were still OK. For a size 14 anyway. I think I can wear them for a good hike.

Biking Commuting 29:44 12.79 km (2:19 / km) +74m 2:16 / km
ahr:136 max:155 shoes: All-City Space Horse

Had an actual malfunction on bike: Brooks saddle sloped back all of a sudden. Had a nice chat with a young woman waiting at light. Made up for saddle snafu which was not much work to fix.

Sunday Jul 27, 2014 #

6 AM

Running: Long 3:00:11 27.31 km (6:36 / km) +189m 6:23 / km
ahr:137 max:164 shoes: Nike Air Pegasus+ 29 Trail WR

Perfect morning for an OD workout: low humidity, moderate temps and a cooling breeze. The first fun happening was Dayton yelling "Chriiiistiaaan" across four lanes of traffic. I hope he wasn't on the way to work, Through Como Park, golf course, the obligatory bath for Mellie in the roundabout fountain and then onto Como Ave. New turn-off onto Atwater. Pennsylvania Phalen blvd and Bruce Vento Trail. I do love that trail! Entering downtown, we were accosted by a Rottweiler, fortunately he meant us no harm and the owner was in control. We almost stumbled over a hobo who was snoozing on the service road of the old Amtrac spur and were attacked by another dog, a golden retriever this time. No owner in sight, and he fell back when we refused to pay attention to his advances. And suddenly, we were done!

Strength: Flexibility 11:45 +1m
ahr:117 max:126

Saturday Jul 26, 2014 #

7 AM

Biking Commuting 25:23 9.71 km (2:37 / km) +57m 2:32 / km
ahr:108 max:150 shoes: All-City Space Horse

Easy warm-up ride to roller ski workout. rode around the Capitol, just for the heck of it. Looks like something wrapped by Cristo.

Roller Skiing Skate 1:30:20 18.24 km (4:57 / km) +146m 4:46 / km
ahr:134 max:163 shoes: Pursuit T6004 roller skis

Hot and muggy workout with John, Chris and Matt.
Warm-up along Phalen Blvd
5 x 5:00 double poling at L3/ANT
Cool-down from Bruce Vento Sanctuary to Eastside Heritage Park
Chris gave me some helpful open field pointers.
Good workout!

Biking Commuting 25:23 9.71 km (2:37 / km) +57m 2:32 / km
ahr:108 max:150 shoes: All-City Space Horse

Easy warm-up ride to roller ski workout. rode around the Capitol, just for the heck of it. Looks like something wrapped by Cristo.

Thursday Jul 24, 2014 #

6 AM

Biking Commuting 36:52 18.07 km (2:02 / km) +97m 1:59 / km
ahr:136 max:157 shoes: All-City Space Horse

Another fast ride with 0 wind. Interesting, when I crossed under 394, the temp dropped by a bit, I guess I exited the urban heat island.

4 PM

Biking Commuting 38:44 18.08 km (2:09 / km) +137m 2:04 / km
ahr:134 max:162 shoes: All-City Space Horse

Nice ride home. One thing I've been noticing is that people who stop for a drink, to check on their bike or for a chat tend to do so in the middle of the trail. I hereby resolve not to do that. Really pushed hard up the short hill up bridge on UMN Transit way. Kept my speed nice and high.

Strength: Flexibility 17:38 +6m
ahr:93 max:128

Stretches and push-ups.

Wednesday Jul 23, 2014 #

6 AM

Biking Commuting 36:53 18.05 km (2:03 / km) +106m 1:59 / km
ahr:140 max:163 shoes: All-City Space Horse

Didn't really want to ride fast but the wind must have been with me, or, rather not there at all. Anyway, nice pace on a beautiful cool morning!

4 PM

Biking Commuting 37:53 18.09 km (2:06 / km) +97m 2:02 / km
ahr:140 max:163 shoes: All-City Space Horse

Like this morning, the spirit was weak but the flesh was strong. Did take some breaks but there were some nice bursts of speed.
North-bound traffic mess on Snelling, even the cars merging on from Energy Park Drive and Pierce Butler were backed up. Again, a woman insisted on closing the gap between the car stopped in front of her and her own car, blocking the crosswalk. When I squeezed through the narrow passage in spite of this, she yelled unfriendly things at me. I laughed and shook my head ...

C • nice job 2

Tuesday Jul 22, 2014 #

6 AM

Biking Commuting 40:28 18.06 km (2:14 / km) +161m 2:09 / km
ahr:138 max:171 shoes: All-City Space Horse

New 2032 battery in Garmin speed/cadence sensor on bike today.
Wow, what a difference: Got up around 4:45, took Mellie out. It was hot and sultry, around 28C. By the time I left for work, it was down to 23C and much less humid. Went back in to open windows around the house to let some fresh air in.

3 PM

Biking Commuting 38:43 18.08 km (2:08 / km) +112m 2:05 / km
ahr:134 max:161 shoes: All-City Space Horse

Nice ride home, tried not to ride too hard. Wind was somewhat helpful.

6 PM

Roller Skiing Skate 37:55 13.33 km (2:51 / km) +143m 2:42 / km
ahr:129 max:162 shoes: Pursuit T6004 roller skis

Late tonight, missed first part of intervals.
After a quick warm-up, I did
4 x 00:30, legs only with rubber band resistance
6 x 01:00 V2
3 x agility course
4 x sprint
Cool-down

Monday Jul 21, 2014 #

6 AM

Biking Commuting 37:11 18.0 km (2:04 / km) +83m 2:01 / km
ahr:138 max:160 shoes: All-City Space Horse

This was the first real summer morning commute. Broke a sweat by the time I reached the fair grounds and was dripping wet when I got to work. Pushed it on Cedar Lake Trail, legs felt good after a couple easy biking days. That shower felt really good this morning!

4 PM

Biking Commuting 45:38 19.06 km (2:24 / km) +138m 2:19 / km
ahr:135 max:161 shoes: All-City Space Horse

Needed to swing by the GearJunkie to see if my feet would fill out the test hiking boots he was offering up for a one week stint. I have to say that there was a generous amount of air around my ample 12.5 feet, the boots seemed to be held in place by the cuffs. We'll see ...
The commute switchup was fun, action along Cedar Lake, park officers taking a statement from a walker, not sure what this was about. They are resurfacing Cedar Lake Pkwy on the W side of the lake. My commute was not affected. If the mourning was sultry, the afternoon was warmer yet and sweat was practically squirting out of my pores. But performance wise this did not seem to affect me. I made almost every light between GearJunkie and home.

Sunday Jul 20, 2014 #

7 AM

Running 34:42 6.45 km (5:23 / km) +41m 5:13 / km
ahr:145 max:170 shoes: Nike Air Pegasus+ 29 Trail WR

The classic, at an easy pace because of the full week and the rising humidity. Sprayed Mellie down before leaving and again when we got back. She does not like the cold water before the run but is more than happy to stand under the spray after.

Strength: Flexibility 44:02 +2m
ahr:106 max:136

Good strength workout with plenty of stretching.

Saturday Jul 19, 2014 #

Note

This was a good seven days, covered a lot of ground, saw a lot of fun and interesting things and feel good.

7 AM

Biking Commuting 21:20 7.87 km (2:43 / km) +53m 2:37 / km
ahr:111 max:137 shoes: All-City Space Horse

Rode bike to roller ski workout on Bruce Vento Trail. Now that was an L1 warm-up!

Roller Skiing Skate 12:24 2.92 km (4:15 / km) +32m 4:02 / km
ahr:129 max:152 shoes: Pursuit T6004 roller skis

Warmup loop. Better not to go straight down on trail starting at Eastside Heritage Park, hard if not impossible to stop at trail junction. Also, going down, better stay on main trail in Swede Hollow. Steep trail section and water, mud and debris on trail.

C • swede hollow 2

Roller Skiing Skate 1:42:40 20.09 km (5:07 / km) +155m 4:55 / km
ahr:136 max:161 shoes: Pursuit T6004 roller skis

Met John at Eastside Heritage Park for a great interval workout. We were the only ones. This stretch of the Bruce Vento trail has great potential as a workout location, quiet, shaded and scenic, all uphill.
Warm-up (including the previously logged roller ski and bike ride)
6 x 5:00 double poling at L3/ANT
1 x 11:00 V2 at L3/ANT from bottom to top, to measure distance/time
Cool-down, plus bike ride home.
We will propose this as a new Tuesday-night training location.

Biking Commuting 23:44 8.2 km (2:54 / km) +93m 2:44 / km
ahr:129 max:148 shoes: All-City Space Horse

An appropriately gentle cool-down ride. Uphill and against the wind, but easy-going.

Friday Jul 18, 2014 #

6 AM

Biking Commuting 38:05 18.04 km (2:07 / km) +100m 2:03 / km
ahr:134 max:157 shoes: All-City Space Horse

Lots of hot rod type cars along Snelling and Como Aves. Other than that a quiet commute.

2 PM

Biking Commuting 40:23 18.04 km (2:14 / km) +120m 2:10 / km
ahr:137 max:166 shoes: All-City Space Horse

The eagle was sitting in his nest and I stopped to take a photo. Pretty windy.

Strength: Flexibility 31:45 [1] +4m

The usual routine with some additional strength. The shoulder fades into the background and is hardly an issue any longer.

Thursday Jul 17, 2014 #

6 AM

Biking Commuting 40:42 18.05 km (2:15 / km) +98m 2:12 / km
ahr:131 max:148 shoes: All-City Space Horse

Trying very hard to go slow. Very hard. Met Julie on transit way. She was riding for a workout and I was riding to work. We chatted for a while, very fun to run into people you know!

4 PM

Biking Commuting 22:22 10.12 km (2:13 / km) +48m 2:10 / km
ahr:135 max:153 shoes: All-City Space Horse

Headed for PintNight with RootsRated at Midwest Mountaineering. Benefitting MN PArks and Trails. Did not see Stephen but caught up with Veronica. Good event, good beer, learned a few things. Sounds like the Old Cedar Ave Bridge refurbishing for bikes is fully funded!

6 PM

Biking Commuting 54:08 10.76 km (5:02 / km) +109m 4:47 / km
ahr:108 max:152 shoes: All-City Space Horse

Since I was in the neighborhood, I decided to stop at Gestur's, to check out his grafted tomato plants. They did not seem much different fro the non grafted ones. He's taking it in stride. Tasted his cherry-creme the cassis jam, very good. Also an Indeed dark beer. And smelling and tasting many spices ... Forgot to turn off the timer, hence the discrepancy ... Stopped on Franklin Bridge for some photos, what a gorgeous evening. Rod up to Prospect Park water tower and took a quick leak.

Wednesday Jul 16, 2014 #

6 AM

Biking Commuting 39:13 18.08 km (2:10 / km) +104m 2:07 / km
ahr:134 max:156 shoes: All-City Space Horse

Easy ride in, after yesterday's workout.

4 PM

Biking Commuting 42:18 18.11 km (2:20 / km) +102m 2:16 / km
ahr:141 max:211 shoes: All-City Space Horse

Another easy ride. 40 minutes later than usual, so much mor bike traffic. Stopped to snap a pic of eagle's nest off Stone Arch Bridge. Photographer with big telephoto was there.

Tuesday Jul 15, 2014 #

6 AM

Biking Commuting 43:27 18.81 km (2:19 / km) +128m 2:14 / km
ahr:133 max:151 shoes: All-City Space Horse

Remembered that there is a new stretch of the bike trail on West Bank completed and decided to check it out. Indeed, a new section of the bicycle freeway is complete. Unfortunately, I couldn't go down river road as they were cleaining up after yesterday's baseball event, a young kid kindly but firmly turned me away, and indeed, what I saw of the mess would have made passage difficult. Can't quite figure out what this baseball thing was about, after almost half my life in this country certain custom and mores are still strange to me. Other than that, not a bad ride at all.

4 PM

Biking Commuting 39:47 18.08 km (2:12 / km) +114m 2:08 / km
ahr:144 max:191 shoes: All-City Space Horse

Not much to report, except for loud music coming from around the baseball stadium. I wish runners who use the bike trail would run on left side so they see oncoming bike traffic and not use head sets so they hear bells and shouts. Pretty windy.

6 PM

Roller Skiing Skate intervals 1:28:00 20.98 km (4:12 / km) +229m 3:59 / km
ahr:147 max:174 shoes: Pursuit T6004 roller skis

Awesome workout.
Warm-up along Point Douglas Rd.
5 x 8:00 at L3/L4
First one up Springside Dr.
The others on Burlington Rd.
Cool-down
Some bloody knees and elbows, fortunately not mine today. Awesome weather, good effort and a half-marathon distance workout. Very enjoyable. I think part of the reason for this is that I moved my roller skiing tops to an old pair of training poles. The cheap ones I bought have too much flex, making the tips bounce off the pavement. So much better with my good old OneWays.

Sunday Jul 13, 2014 #

6 AM

Biking Road 3:43:51 102.58 km (2:11 / km) +971m 2:05 / km
ahr:140 max:157 shoes: All-City Space Horse

Great morning for some OD cycling! Saw a big ol' black bear blocking my way in Moquah. I yelled at him and he made room for me to pass (after I gave him a shrubbery). Wind seemed to be always coming towards me. A few runners, a few sight-seers and a few bear baiters along FR 236. Quite a few deer, too, fortunately not too many cars. Good ride!

3 PM

Sailing 1:16:37 [1] 10.53 km (7:17 / km) +189m 6:41 / km
shoes: Hobie Island Adventure Tandem

Last outing of this vacation week. two sailing legs and two pedal kayak legs. For the last leg we had to struggle against a strong wind. Also, since we stayed fairly close to shore, the wind kept shifting and eddying around terrain features. Some stretches were fairly calm, during others, the wind would grab the sail.

Saturday Jul 12, 2014 #

8 AM

Strength: Flexibility 4:03 [3] 0.08 km (50:38 / km) +47m 12:51 / km
ahr:90 max:100

Threading water in 12 C water. Invigorating, but it chills you to the bone.

Running: Interval 1:55:58 19.26 km (6:01 / km) +148m 5:48 / km
ahr:145 max:170 shoes: Nike Air Pegasus+ 29 Trail WR

Back on training plan.
23:00 warm-up
5 x 5:00 at L3/ANT with ~4:00 recovery to L1
1 x 5:00 at L4/RP (last one, up the steep hill out of Big Rock Park)
34:00 cool-down
Starting to know the people I encounter on this stretch, which is kind of fun.

Friday Jul 11, 2014 #

3 PM

Hiking 11:00 [1] 0.15 km (1:13:20 / km) +1m 1:10:58 / km

Trying to follow a bearing to get to property line. Swamp is tough going.

Thursday Jul 10, 2014 #

6 AM

Running 49:23 8.54 km (5:47 / km) +74m 5:33 / km
ahr:140 max:166 shoes: Nike Air Pegasus+ 29 Trail WR

Cool morning made for ideal running weather. Did the Kjarvick-McCulloch loop a second day in a row, counter-clockwise today. Two hill accelerations to L3 made this a fartlek workout, kept an eye on my HR to make sure the I was at least close to L1. Cool-down along Friendly Valley beach.

Strength: Flexibility 35:21 +2m
ahr:99 max:127

Usual routine plus roller, push-ups and dips. Starting to stretch my left shoulder, very gently.

Wednesday Jul 9, 2014 #

7 AM

Running 47:55 8.72 km (5:30 / km) +75m 5:16 / km
ahr:144 max:164 shoes: Nike Air Pegasus+ 29 Trail WR

Perfect morning for a run. Along the beach, then Kjarvick, McCulloch and back.

Strength: Flexibility 31:40 +3m
ahr:100 max:130

The regular program plus push-ups and roller. After the routine a 5:00 bath in 10°C water.

Tuesday Jul 8, 2014 #

6 AM

XC Skiing Classic 1:08:40 13.08 km (5:15 / km) +30m 5:11 / km
ahr:136 max:157 shoes: One Way Classic 5

Did an interval workout on a rather too benign stretch of Big Rock Rd. Turned into an L3 rather than L4 interval session. That's OK since most of my L3s are actually L4s ...
Warm-up (ride here by bike and downhill to start)
6 x 4:00 L3 classic roller skiing, mostly double poling and kick-double pole
6 x 6:00 recovery, diagonal stride
Cool-down back to cabin, on bike.
Cars passing by were very friendly, everyone waved.

Biking Road 17:47 7.68 km (2:19 / km) +6m 2:18 / km
ahr:119 max:140 shoes: All-City Space Horse

Biking: Trail/Road 21:34 7.69 km (2:48 / km) +56m 2:42 / km
ahr:118 max:151 shoes: All-City Space Horse

Commute to roller ski workout and warm-up.

6 PM

Kayak: River 29:45 [1] 0.76 km (39:09 / km) +13m 36:04 / km
shoes: Hobie Island Adventure Tandem

Just a short jaunt up the Onion. Couldn't go very far, kayak too long.

Monday Jul 7, 2014 #

6 AM

Running: Long 1:56:19 19.85 km (5:52 / km) +143m 5:39 / km
ahr:145 max:161 shoes: Nike Air Pegasus+ 29 Trail WR

Long run on a beautiful morning. a little of everything, overgrown trail, shoulder, gravel and beach. When I was done, I jumped in an extremely chilly (7 °C) lake to cool off. Deer flies are a factor, Mellie kept most of them away from me, she is a regular fly magnet.

5 PM

Sailing 42:53 [1] 3.99 km (10:45 / km) +7m 10:39 / km
shoes: Hobie Island Adventure Tandem

Not as exciting as yesterday but not as wet, either.

Sunday Jul 6, 2014 #

6 PM

Kayak: Lake 1:16:28 [1] 8.93 km (8:34 / km) +302m 7:19 / km
shoes: Hobie Island Adventure Tandem

Lynn and I got to cabin, unloaded car. I assembled the cart I had prepared and brought the kayak to water. Great wind, but cold water, 8 °C. The spray from the bowmade me wake up. Exhilarating! One of the amas booms came off a couple of times but it was esy to fix. The second time I rammed it home.

Saturday Jul 5, 2014 #

7 AM

Strength: Flexibility 31:42 +6m
ahr:107 max:135 shoes: Garmin Fenix 2

Arms are sore as I am writing this. Between yesterday's roller ski and today's core workout they are feeling it.

Running 1:02:09 10.13 km (6:08 / km) +55m 5:58 / km
ahr:140 max:155 shoes: Nike Air Pegasus+ 29 Trail WR

Easy jog, more a photo safari on foot. Looked at a ton of flowers. Gorgeous morning.

Friday Jul 4, 2014 #

8 AM

Roller Skiing Classic intervals 1:28:37 15.71 km (5:38 / km) +191m 5:19 / km
ahr:144 max:167 shoes: Garmin Fenix 2

Had to skip Tuesday night session because of the Belgium-USA World Cup match. Too much beer to safely and effectively rollerski thereafter.
Heather and Margie filled me in on the night's attractions:
Warm-up
3 x 2:00 single-sticking
3 x 2:00 lock and load crunch
3 x 2:00 double pole
3 x 2:00 no pole
3 x 2:00 kick-double pole
4 x 2:00 (2 L, 2 R) poling on one Side, as if diagonal poling, simulating the no-pole side
Cool-down
The hill was a little too steep for single sticking but no trouble getting to L4.
I really felt the improvement from beginning to later in workout.
Nice to get some encouragement from passing bikers :-)

4 PM

Swimming: Laps 11:00 [2] 0.3 km (36:40 / km)

Were at Peggy and Joel's for July 4 cook-out. Tried to set the Fenix 2 to 10 m pool, without success. Checking various online postings confirmed my suspicion: Minimum pool length is 20 m. Bummer.
Tried freestyle, shoulder is rather stiff. Did attempt the front crawl but swithched to breast, which was feasible.

Thursday Jul 3, 2014 #

6 AM

Biking Commuting 38:02 18.06 km (2:06 / km) +100m 2:03 / km
ahr:137 max:158 shoes: All-City Space Horse

One way only for this short day at work. Son James picked me up at noon to go look at car. We bought the '96 Nissan Maxima with a lot of miles ...

Wednesday Jul 2, 2014 #

6 AM

Biking Commuting 38:29 18.1 km (2:08 / km) +145m 2:03 / km
ahr:128 max:168 shoes: Garmin Fenix 2

Kind of windy, one of these mornings when it was hard to figure out from where the wind was blowing. Also rater cool, glad to be wearing long sleeves. St. Anthony Falls always provide moist and warm air on cool summer mornings like this. Caught up to two sports bikers, I latched on to the faster one, for a nice lift up Cedar Lake Trail. He slowed down at my turn-off to wait for his buddy, I thanked him.

3 PM

Biking Commuting 35:57 18.12 km (1:59 / km) +126m 1:55 / km
ahr:157 max:197 shoes: All-City Space Horse

Again, the winds were variable, Probably more from the back than headwinds. Anyway, head a hell of a ride. Passed a guy on a bike that looked like it had hub gear. He was making great tie on this thing and inched up on me from quite a ways back. We rode together till I turned onto Snelling.

Tuesday Jul 1, 2014 #

5 AM

Running 1:49:14 18.17 km (6:01 / km) +162m 5:45 / km
ahr:143 max:168 shoes: Nike Air Pegasus+ 29 Trail WR

Reservoir Woods Run. As I was putting on my Nike Pegasus +29, I noticed that the left heel had a funny drop off. Hadn't noticed this before but my heel had been bothering me for a while. Time to retire, I generally try to get about 1000 km out of my running shoes but 880 km is pretty close.

Since I wanted to better appreciate what the athletes I was going to watch on the football pitch later today would be going through, I decided to run for at least 90 minutes. (The other reason was that I would be missing my Endurance United workout because of the excess beer intake that I foresaw). Beautiful morning for a run. Encountered Anne on the S side of Como Lake and on the way home, Matt on the N side of the lake. Anne was jogging before heading to work and Matt was on the way to work on his bike. A few accelerations on the hills within Reservoir Woods. Very nice!

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