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Training Log Archive: cfosp1

In the 31 days ending Oct 31, 2014:

activity	#	time	miles		km		+m
Biking Commuting	30	19:51:04	322.11	(3:42)	518.39	(2:18)	3032
Running: Interval	10	14:12:07	87.47	(9:45)	140.77	(6:03)	1477
Roller Skiing Skate	2	4:44:47	42.26	(6:44)	68.01	(4:11)	442
Hiking	5	3:41:02	13.48	(16:24)	21.69	(10:11)	407
Running	6	2:56:16	14.52	(12:09)	23.36	(7:33)	475
Strength: Flexibility	8	2:13:22					10
Canoeing Lake	3	1:00:05	2.45	(24:33)	3.94	(15:15)	8
Orienteering	1	39:57	4.42	(9:02)	7.12	(5:37)	87
Total	53	49:18:40	486.71		783.28		5938
[1-5]	53	49:18:07

2:49

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Friday Oct 31, 2014 #

6 AM

Biking Commuting 43:11 18.01 km (2:24 / km) +115m 2:19 / km
ahr:134 max:161 shoes: All-City Space Horse

First ride in below freezing weather this winter. Takes some more thinking to get dressed. Tried to put my xc overboots over my bike shoes, without success. Thus I used heat shields courtesy of the Star Tribune, which worked well. The only cold body part was the digitus impudicus of the left hand. Overuse? I don't think so.
Still hard to get from the Stone Arch Bridge or the bike trail along the river to River Blvd. The connecting pieces have not been filled in and especially the drop from the curb down to the bottom of the excavation is quite deep.
Noticeably fewer cyclists out this morning. One tried to catch me on Cedar Lake Trail and I had to take evasive action. After that, even that pesky middle finger was warm.

3 PM

Biking Commuting 43:48 18.08 km (2:25 / km) +100m 2:21 / km
ahr:131 max:153 shoes: All-City Space Horse

No plastic baggie booties this PM and only one buff. Nice ride home. Easier to see the gaps in the new trail in daylight, too. And the patches of ice. Somebody must have spilled water on the Dinkytown Greenway.

Thursday Oct 30, 2014 #

5 AM

Running: Interval 1:31:14 17.4 km (5:15 / km) +56m 5:10 / km
ahr:146 max:162 shoes: Nike Air Pegasus+ 30

Good run to work.
Warm-up to RR service road near Bridge #9
35:00 at threshold, about to middle of tallgrass prairie
Cooldown around Brownie Lake
Perfectly dressed for this cool but calm morning.

Strength: Flexibility 14:08 +2m
ahr:105 max:124

Wednesday Oct 29, 2014 #

6 AM

Biking Commuting 44:02 18.38 km (2:24 / km) +122m 2:19 / km
ahr:135 max:157 shoes: All-City Space Horse

Cold headwind. Noticed that the blacktop was laid on the trail along W River Blvd from Stone Arch Bridge upstream.
Another dog on the trail this morning, standing right in the middle. He was black and we were lucky that he was carrying a big stick. I don't think that I would have seen him hadn't it been for the stick. No obvious owner about, I assume it was the pair of walkers 50 m yonder.

3 PM

Biking Commuting 40:56 18.08 km (2:16 / km) +91m 2:13 / km
ahr:133 max:150 shoes: All-City Space Horse

Not too many cyclists out this afternnon. I had the pleasure to try out the brand new blacktop between Cedar Lake Trail and Stone Arch Bridge. Soe connections are not quite done yet but they are easy to hop. Feeling last night's workout in my legs ...

Tuesday Oct 28, 2014 #

6 PM

Running: Interval 37:29 5.08 km (7:23 / km) +165m 6:21 / km
ahr:141 max:170 shoes: Nike Air Pegasus+ 29 Trail WR

Part 1 of two-part workout: threshold workout.
warm-up
2 x 8:00 at L3/ANT
Jog back to start for recovery

Running: Interval 41:45 5.11 km (8:10 / km) +204m 6:49 / km
ahr:138 max:173 shoes: Nike Air Pegasus+ 29 Trail WR

Part 2 of two-part workout: race pace workout.
6 x 2:00 hill bounding at L4/RP
Cool-down
Andrew Tillman was there. Last time I saw him, he was a tall, lanky kid and was fast, He has filled out and is a beast!

Strength: Flexibility 10:45 +4m
ahr:132 max:140

EU 100 Trifecta:
25 push-ups
25 tiger stretches
25 squats
x 4

Monday Oct 27, 2014 #

6 AM

Biking Commuting 41:57 18.05 km (2:19 / km) +98m 2:16 / km
ahr:126 max:140 shoes: All-City Space Horse

Mild morning, opted for shorts and that was just fine. Two raccoons crossing W River Blvd right in front of me, unhurried. They actually stopped on the boulevard and seemed to look at me. Couple of scary moments on Cedar lake trail: in two different places a person on the trail. First, a woman with two off-leash dogs. Nothing against the dogs, they were well behaved, but in spite of having good bike lights I can't see around the corner. Acouple minutes later, a jogger, again in a blind spot behind a turn, hidden by the high prairie grass. The trail is one-way, marked bike only.

C • people 2

4 PM

Biking Commuting 37:25 18.46 km (2:02 / km) +113m 1:58 / km
ahr:136 max:164 shoes: All-City Space Horse

Nice tailwind! Speedy ride home.

Sunday Oct 26, 2014 #

8 AM

Roller Skiing Skate 2:33:19 39.75 km (3:51 / km) +129m 3:48 / km
ahr:144 max:160 shoes: Pursuit T6004 roller skis

Decided to try out Cedar Lake Trail Combo for my long workout today. Thought I'd try to park in berth near the trail head but forgot that I'd have to feed a meter. fortunately, the next intersection was near and with it a free parking spot. While I see roller skier on a fairly regular basis, I did not quite know what to expect. The trail is quite good and not too busy, on this cool morning at least. Two RR crossings required stepovers but most street crossings were very smoooth. When I got to Lake Calhoun, I decided on adding part of the Midtown Greenway, to just S of the Sabo Bridge. Once I was on the Greenwhay, I abandoned all attempts to keep this at L1 and focused on hammering those pole plants with maximum effect. Really could tell the difference. Great workout on this crisp fall morning.

Saturday Oct 25, 2014 #

7 AM

Running 20:36 3.58 km (5:45 / km) +24m 5:34 / km
ahr:131 max:144 shoes: Nike Air Pegasus+ 30

Warm-up jog with Mellie.

Strength: Flexibility 19:26 +3m
ahr:114 max:140

Running: Interval 1:00:39 10.95 km (5:32 / km) +87m 5:20 / km
ahr:145 max:164 shoes: Nike Air Pegasus+ 30

Great morning for a run.

Strength: Flexibility 9:27 [1]
ahr:89 max:103

Friday Oct 24, 2014 #

6 AM

Biking Commuting 38:49 18.0 km (2:09 / km) +89m 2:06 / km
ahr:132 max:152 shoes: All-City Space Horse

Felt overdressed this morning, milder than I thought. I had to slip under a construction barrier to reach West River Blvd.

12 PM

Hiking 23:29 [1] 2.13 km (11:02 / km) +20m 10:32 / km
shoes: Pearl iZUMi X ALP Seek V

Quick hike around Brownie. Beautiful day, around 20C

3 PM

Biking Commuting 40:13 18.43 km (2:11 / km) +92m 2:08 / km
ahr:130 max:153 shoes: All-City Space Horse

Good ride home, had to wait for flagman on West River Blvd, they were casting a new curb at the Stone Arch Bridge parking lot. No wind after what was a pretty windy week!

Thursday Oct 23, 2014 #

6 PM

Biking Commuting 11:51 3.71 km (3:12 / km) +25m 3:05 / km
ahr:122 max:150 shoes: All-City Space Horse

Ride to O meet in Como Park.

Running 20:25 2.27 km (9:00 / km) +30m 8:26 / km
ahr:122 max:146 shoes: Nike Air Pegasus+ 29 Trail WR

With Radick from Czech Republic.

Biking Commuting 23:16 3.73 km (6:14 / km) +29m 6:00 / km
ahr:103 max:144 shoes: All-City Space Horse

Beer and fries at Gabe's before heading home.

7 PM

Orienteering 39:57 7.12 km (5:37 / km) +87m 5:17 / km
ahr:156 max:172 shoes: Nike Air Pegasus+ 29 Trail WR

Very fun course set by Tom Puzak, including two "bingo" CPs and one on the very top of the climbing pyramid. Climbing the pyramid was very cool, especially because of all the little ones still out enjoying this beautiful evening and showing much enthusiasm about these out-of-breath big ones entering their realm. But the bingo control was just a little too gimmicky and did not add much.

I should have been assessed a handicap, I know this park so well. Maybe not all the features that were added to the map, but rough orienteering involved only a glance at the map and because there seemed always some people slightly ahead of me, it was never a problem to get to the CP. So this was definitely more of a running race than an O race for me.

Ran fast; because of the format following was unavoidable. Based on my HR, this was a proper race performance: solidly in lower zone 4. I felt that I was running fast but I never felt that I was getting close to my limit. Good to see that training is paying off.

C • that is the beauty of these... 1

Long - Splits

Wednesday Oct 22, 2014 #

6 AM

Biking Commuting 39:22 17.87 km (2:12 / km) +101m 2:09 / km
ahr:128 max:146 shoes: All-City Space Horse

Unremarkable ride. Stopped on the Cedar Lake Pkwy bridge across trail to try to take some photos of the orning sky. Camera autofocus has some trouble focusing in near dark conditions.

4 PM

Biking Commuting 43:14 18.21 km (2:22 / km) +153m 2:17 / km
ahr:129 max:152 shoes: All-City Space Horse

Serious headwind to contend with. Took it as easy as I could. Still lots of cyclists out!

Tuesday Oct 21, 2014 #

6 AM

Biking Commuting 42:16 18.12 km (2:20 / km) +78m 2:17 / km
ahr:126 max:145 shoes: All-City Space Horse

Got an early start, nice and quiet on the roads.

4 PM

Biking Commuting 41:27 18.12 km (2:17 / km) +124m 2:13 / km
ahr:135 max:157 shoes: All-City Space Horse

Light but steady head wind on way home.

6 PM

Running: Interval 1:25:17 11.67 km (7:18 / km) +372m 6:18 / km
ahr:142 max:175 shoes: Nike Air Pegasus+ 29 Trail WR

Tuesday night intensity group at its best: 10 x hill repeats at race pace. Joined Jim, Andy, Jeff and Mike. First two were up the hill near the Rec Center, then it got too dark and we moved to the lit ski trails.
Training is paying off, this seemed easier than the 10 x 2:00 at RP on September 30, though that one was on a steeper section of the park.
Warm-up
10 x 3:00 at L4/RP
Cool-down
Very satisfying workout!

Monday Oct 20, 2014 #

6 AM

Biking Commuting 43:18 18.08 km (2:24 / km) +91m 2:20 / km
ahr:126 max:146 shoes: All-City Space Horse

Dark. Decent temps. Uneventful.

2 PM

Biking Commuting 18:35 6.61 km (2:49 / km) +37m 2:44 / km
ahr:110 max:131 shoes: All-City Space Horse

Coasting into downtown for meeting, much warmer than anticipated. Had to be careful not to start sweating.

4 PM

Biking Commuting 24:23 10.46 km (2:20 / km) +78m 2:15 / km
ahr:131 max:156 shoes: All-City Space Horse

Easy ride home, took 2nd for the first time to connect to new bike tunnel. Easy, in spite (or because?) of the stop signs. Forgot to start timer, so this would have been a little longer. Beautiful afternoon to be out.

Sunday Oct 19, 2014 #

8 AM

Roller Skiing Skate 2:11:28 28.26 km (4:39 / km) +313m 4:24 / km
ahr:132 max:156 shoes: Pursuit T6004 roller skis

2:00 Hr L1 on the program, joined club friends for roller ski in Afton. Didn't have the time to join them for a full tour and came early, doing some on my own. Ran into a father-son pair, Bill and Russel, in town from Madison for a shopping trip to Gear West and invited them to join our group. The son new many of our junior skiers from junior nationals last year, where he was on the Midwest team. Hooked up with Jim from the Wednesday group to finish my workout once the others split for their tour. Great morning to be out!

Saturday Oct 18, 2014 #

7 AM

Running 20:45 3.6 km (5:46 / km) +19m 5:37 / km
ahr:134 max:144 shoes: Nike Air Pegasus+ 29 Trail WR

Energy Park Drive Short. Warm-up jog with Mellie. She had quite a few squirrels to chase including one she almost caught.

Strength: Flexibility 9:28 [1]
ahr:85 max:106

Pre-workout stretching, mostly legs and lower back.

Running: Interval 1:18:22 15.14 km (5:11 / km) +78m 5:03 / km
ahr:150 max:163 shoes: Nike Air Pegasus+ 29 Trail WR

20:00 ANT workout on plan, did 30:00 instead. Added another 12:00 warm-up before the 30:00 interval of which at least 1/2 was on grass. Paced myself entirely by heart rate, ~158 bpm, felt very well throughout. The pace seemed slow, but as I was doing the math in my head I decided I could do a sub 3:30 trail marathon on level ground without too much trouble. That made me feel a little better about my pace. Another 35:00 cool-down after the ANT segment. Good workout.

Strength: Flexibility 16:48
ahr:100 max:132

Friday Oct 17, 2014 #

6 AM

Biking Commuting 53:11 21.43 km (2:29 / km) +159m 2:24 / km
ahr:129 max:148 shoes: All-City Space Horse

Coffee run this morning, stopping at Dunn Bros on Grand for beans. Not sure what's going on with Wunderground, they have the wind in my back and I was fighting a head wind pretty much the entire way.

3 PM

Biking Commuting 40:40 18.44 km (2:12 / km) +120m 2:08 / km
ahr:133 max:155 shoes: All-City Space Horse

Again, the wind seemed to be blowing harder than the 3-4 km/h indicated by Wunderground. Uneventful ride across NP Bridge # 9. But glad to be home and glad that next week will be a recovery week. There was I sprinkle when I got close to home.

Thursday Oct 16, 2014 #

Event: MNOC Como Adventure Run #1

5 AM

Running: Interval 1:30:09 16.72 km (5:24 / km) +58m 5:18 / km
ahr:144 max:171 shoes: Nike Air Pegasus+ 30

I have to admit that I wasn't looking forward to this morning's session but it turned out to be not too bad. Consistent training must be paying off. Another crisp morning Warm-up again to intersection 23rd Ave and 6th. Then intervals:
6 x 4:00 at L4/Race Pace
5:00 recovery between each interval
Not much room for a cool-down jog, I made up for it with a stretching session.
Not much it terms of soreness tonight, another good sign after a pretty tough workout.

Strength: Flexibility 10:00 [1]

Some quick stretches after the effort. Felt good.

Wednesday Oct 15, 2014 #

6 AM

Biking Commuting 42:47 18.06 km (2:22 / km) +84m 2:19 / km
ahr:126 max:148 shoes: All-City Space Horse

Chilly, glad for long pants and heavier gloves. Taking it easy this morning. Hint of dawn at easter horizon once I got past downtown Minneapolis.

4 PM

Strength: Flexibility 20:04 +1m
ahr:108 max:137

Stretches plus trifecta 60-20-20 x 2

Biking Commuting 37:42 18.02 km (2:06 / km) +94m 2:02 / km
ahr:148 max:206 shoes: All-City Space Horse

Beautiful fall afternoon, gorgeous colors, mild temps, not too windy, indian summer at its best. First time in a while that I went across Stone Arch Bridge on way home. Work on bike path seems to be progressing well.

Tuesday Oct 14, 2014 #

6 AM

Biking Commuting 38:49 18.1 km (2:09 / km) +102m 2:05 / km
ahr:138 max:163 shoes: All-City Space Horse

Windy ride to work. But not too cold.

4 PM

Biking Commuting 41:37 18.41 km (2:16 / km) +142m 2:11 / km
ahr:136 max:156 shoes: All-City Space Horse

Still windy but lovely sunshine and quite mild. There is this cone in the middle of the trail at the W exit of the Target Center tunnel. It seems to separate the two bike lanes. Anyone notice this or know why it might be there?

6 PM

Running 10:11 1.42 km (7:10 / km) +9m 6:57 / km
ahr:133 max:141 shoes: Nike Air Pegasus+ 29 Trail WR

Warm-up jog before plyo, intensity and technique night.

Running: Interval 23:16 3.19 km (7:18 / km) +17m 7:06 / km
ahr:156 max:170 shoes: Nike Air Pegasus+ 29 Trail WR

20 minutes slalom through trees equaling about 4.5 laps plus 25 push-ups after each for a total of 100 push-ups.

Running: Interval 45:19 2.05 km (22:06 / km) +119m 17:08 / km
ahr:133 max:165 shoes: Nike Air Pegasus+ 29 Trail WR

Ski walking and ski bounding classic, emphasizing hip rotation
Ski walking:
4 x slow
10 x fast
Intermission: strength:
60 push-ups
1:00 plank
5:00 skate ski bounding, stationary
Ski Bounding:
18 x fast, emphasizing hip rotation
4 x sprint
30 x jump
Jog to shelter
3 x 30 seconds dips: 39, 43, 41 for a total of 123

8 PM

Strength: Flexibility 5:00 [1]

Monday Oct 13, 2014 #

6 AM

Biking Commuting 39:12 18.03 km (2:10 / km) +88m 2:07 / km
ahr:128 max:146 shoes: All-City Space Horse

No rain and mild morning, shorts (I thought I was done with those), thin pair of gloves and two thin tec shirts. Just right!

4 PM

Biking Commuting 40:48 18.45 km (2:13 / km) +104m 2:09 / km
ahr:132 max:159 shoes: All-City Space Horse

Not much warmer this PM so same dress code as this morning. Still no rain, fine by me even though we could probably use some. The blacktop is on the refurbished bike trail along the river from Mill City Museum to past NW Bridge #9. Can't be much longer till the path upstream from Stone Arch Bridge is done!

Sunday Oct 12, 2014 #

6 AM

Hiking 2:04:05 14.3 km (8:41 / km) +314m 7:49 / km
ahr:115 max:141 shoes: Nike Air Pegasus+ 29 Trail WR

Training Plan called for 2 hr. L1 effort. Didn't feel like driving half an hour to go roller skiing so I drive 10:00 to Mt. Ashwabay ski area and pole hiked the trails focusing on hip rotation and poling. Did some bushwhacking, too. Rewarded by sights of beautiful morning light over Chequamegon Bay. Mellie had a field day, sniffed out many an interesting odor.

Saturday Oct 11, 2014 #

6 AM

Running: Interval 1:50:02 20.16 km (5:27 / km) +211m 5:11 / km
ahr:146 max:164 shoes: Nike Air Pegasus+ 29 Trail WR

Anaerobic treshold workout on the Whiting-Kjarvik loop. Plan called for two reps but I felt good and had quite a ways left, so I put in a third one.
Crisp fall morning got going just before sunrise. Warm-up jog to Whiting Rd.
Warm-up
3 x 15:00 at L3/ANT
Cool-down
Saw only two cars in motion during the dirt road segment of this workout. Very quiet. A flock of turkeys in a distance and many bird voices. Last stretch along the overgrown railroad grade between Friendly Valley and Bayview Park Rd. Quite a few burrs along that stretch but nevertheless just beautiful!

Hiking 12:37 [1] 0.82 km (15:23 / km) +1m 15:18 / km
ahr:103 max:117 shoes: Nike Air Pegasus+ 29 Trail WR

Cool-down walk along the beach. Very nice.

Friday Oct 10, 2014 #

5 AM

Strength: Flexibility 18:16
ahr:102 max:132 shoes: Nike Air Pegasus+ 29 Trail WR

Hard time with my balance exercises in the uncertain moonlight.

Running 21:26 3.58 km (5:59 / km) +21m 5:49 / km
ahr:136 max:146 shoes: Nike Air Pegasus+ 29 Trail WR

Rest day moonlight jog. Everything in shades of silver and black. Frost glittering in the grass.

Thursday Oct 9, 2014 #

5 AM

Running: Interval 1:34:19 16.52 km (5:43 / km) +52m 5:37 / km
ahr:143 max:171 shoes: Nike Air Pegasus+ 30

Thursday morning intervals. Crisp morning under a full moon, almost bright enough that I could read the Garmin without extra light. Warm-up to intersection 23rd Ave and 6th. Then intervals:
5 x 4:00 at L4/Race Pace
5:00 recovery between each interval
Cool-down and some photos on this gorgeous morning!
Took a combination of bus/Green Line/walk home in the afternoon which took me about as much time as the run this morning.

Wednesday Oct 8, 2014 #

6 AM

Biking Commuting 44:53 18.1 km (2:29 / km) +95m 2:25 / km
ahr:124 max:142 shoes: All-City Space Horse

Woke up to eclipse of the bloody moon. When I walked the four corners of our lot while the coffee was cooking, the moon was just about entirely covered. Mellie was not impressed. Then, on the way to work, a few stops for photo ops. Quite a few people with much better gear had the same idea on the stone arch bridge. Took some shots of the skyline with moon and then of the morning sky. Some more on Cedar Lake Trail. Perfect viewing conditions this morning!

1 PM

Hiking 23:44 2.62 km (9:04 / km) +51m 8:15 / km
shoes: Pearl iZUMi X ALP Seek V

Beautiful fall day. This would be a perfect walk if it wasn't for the constant din of 394. Thinking about the City of Lakes Loppet ...

4 PM

Biking Commuting 37:59 18.43 km (2:04 / km) +113m 2:00 / km
ahr:138 max:158 shoes: Garmin Fenix 2

Trying to keep it light ...

Tuesday Oct 7, 2014 #

6 AM

Biking Commuting 40:01 18.08 km (2:13 / km) +87m 2:10 / km
ahr:134 max:156 shoes: All-City Space Horse

Not as cold as yesterday, made it a good workout in the dark! Fewer and fewer cyclists out. Just a few sprinkles, barely felt them. That was it, as predicted.

4 PM

Biking Commuting 35:18 18.21 km (1:56 / km) +111m 1:53 / km
ahr:144 max:163 shoes: All-City Space Horse

Pretty decent wind in my back. Made this one of my speediest rides home. Fun! Rode again across NP Bridge #9. They are working hard on the bike trail, should be done soon.

6 PM

Running 1:22:53 8.91 km (9:18 / km) +372m 7:42 / km
ahr:138 max:164 shoes: Nike Air Pegasus+ 29 Trail WR

Great evening for a mid-intensity workout. Started out with some push-ups, panther stretch push-ups and squats.
Warm-up jog
4 x 10:00 nordic walking at L3/ANT
5:00 recovery plus 25 push-ups, 20 panther stretch, 20 squats between each rep
Cool-down jog

Monday Oct 6, 2014 #

6 AM

Biking Commuting 44:02 18.16 km (2:25 / km) +91m 2:22 / km
ahr:134 max:156 shoes: All-City Space Horse

Definitely fall, I do feel the chill. Stopped on Stoe arch bridge for an east facing photo. Don't know what happened, they did not focus correctly. Riding almost entirely in darkness now.

4 PM

Biking Commuting 36:02 18.07 km (2:00 / km) +106m 1:56 / km
ahr:143 max:173 shoes: All-City Space Horse

Easy ride, fast, because of strong westerly winds. Rode on west side of Mississippi because of trail construction, taking Bridge#9

Sunday Oct 5, 2014 #

Note

Shortest fall canoe trip todate. Previous ones were ~40-50 km, this one was less than 1/10 of the distance due to inclement weather. The wind made paddling just too dangerous. But we had a great time anyway.

10 AM

Canoeing Lake 16:06 [1] 1.02 km (15:47 / km) +5m 15:24 / km
shoes: Galyan's Woodsman III

Easy trip back to landing. Nice to have wind in back.

Saturday Oct 4, 2014 #

10 AM

Canoeing Lake 13:59 0.92 km (15:12 / km) +3m 14:57 / km
shoes: Galyan's Woodsman III

Windbound yesterday, we are attempting the crossing again today. The wind speed seemed still significantly stronger than Wunderground's 8 km/h but much less than yesterday's 40 km/h. But we made it. Totally overdressed for this short but intensive paddle worked up a sweat in only 14 minutes and less than 1 km.

12 PM

Hiking 24:30 1.0 km (24:30 / km) +20m 22:16 / km

Exploring and collecting firewod. Nice walk, picked up the biggest branch I could comfortably carry about halfway through. Made some wood caches for later pickup. Overdressed again and drenched in sweat upon return ...

Friday Oct 3, 2014 #

3 PM

Canoeing Lake 30:00 2.0 km (15:00 / km)
shoes: Galyan's Woodsman III

The wind was howling. When we arrived at County CC South Landig, an angler and his son participating in a musky tournament just got off the water. He said "It's nasty out there, I hope you have experience," pointing at the canoes. Craig and I decided to scout it out, given the short distance. We had a heck of a time making the crossing. We discussed that we might be able to do it by setting up some sort of wolf-goat-ferry man scenario, dividing up the less experienced group members amongst us. Craig did not think that he could cross solo into the wind and we decided that I'd return to pick him up. and tow the last empty canoe. We proposed this to the group proposing an up or down vote, with any vote against counting as a veto. Two group members had serious trepidations so we decided to defer our departure till the next morning, spending the night at a resort campground nearby.

Thursday Oct 2, 2014 #

6 AM

Running: Interval 1:34:16 16.78 km (5:37 / km) +58m 5:31 / km
ahr:140 max:171 shoes: Nike Air Pegasus+ 30

Wednesday night I had little motivation to tackle this task but I woke up fresh and ready to go. Did a long warm-up till about Bridge #9, carefully keeping my HR around 135 BPM and then followed my regular route along the BNSF service road and across the Stone Arch Bridge. Then on, to Cedar Lake Trail on the pedestrian path. The weather was perfect, humid and cool but far from cold. The race pace weren't as intensive as those on Tuesday, they were on the flat and I was economizing to put in 4:00 reps instead of 2:00. Success!
Warm-up
4 x 4:00 at L4/RP, 5:00 recovery between each
Cool-down
A couple of general observations: it struck me how loud the city noises were, the cars, trains, industrial machinery. I just don't hear or notice much of those because of the wind rushing past my ears.
Tons of rabbits out. Amazing, food just running about.

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