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

Training Log Archive: cfosp1

In the 31 days ending Aug 31, 2015:

activity # timemileskm+m
  Biking Commuting41 21:22:34 346.43(3:42) 557.52(2:18) 3276
  Hiking22 11:41:25 44.53(15:45) 71.66(9:47) 571
  Roller Skiing Skate6 10:38:45 97.47(6:33) 156.87(4:04) 1358
  Kayak: Lake5 7:00:39 34.83(12:05) 56.05(7:30) 393
  Sailing3 5:07:21 21.07(14:35) 33.91(9:04) 884
  Biking: Trail/Road4 4:56:55 64.36(4:37) 103.57(2:52) 625
  Biking Road1 3:47:53 65.57(3:29) 105.53(2:10) 876
  Running4 1:50:37 11.04(10:01) 17.76(6:14) 145
  Roller Skiing Classic1 1:25:09 11.53(7:23) 18.55(4:35) 188
  Swimming Open Water1 20:56 0.62(33:41) 1.0(20:56)
  Total63 68:12:14 697.44(5:52) 1122.42(3:39) 8316
  [1-5]63 67:06:02

«»
5:31
0:00
» now
SaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMo

Monday Aug 31, 2015 #

6 AM

Biking Commuting 28:05 intensity: (17:17 @1) + (6:09 @2) + (4:39 @3) 12.04 km (2:20 / km) +45m 2:17 / km
ahr:119 max:151 shoes: All-City Space Horse

Home to TPC
6:34 AM; Hamline Midway/Como Park

Partly cloudy
Took it easy, even resisting to attempt to hold off a cyclist I spied approaching in my rearview mirror. I would not have been able to keep him at bay any way, fit, buff guy on a fixie, riding hard. It feels good to move the legs gently after a decent workout the previous day.
4 PM

Hiking 40:51 intensity: (13 @0) + (39:42 @1) + (56 @2) 3.35 km (12:12 / km) +29m 11:41 / km
ahr:88 max:130 shoes: Nike Air Pegasus+ 29 Trail WR

Energy Park Short Hike
4:49 PM; Hamline Midway/Frogtown

29.2 °C; Partly cloudy
Even the hike was easy today. worked with Roux on heeling, since we did not have Mellie along who stayed with Lynn up north. Roux did an excellent job. Back home, before heading into the backyard, he noticed a rabbit an froze int a classic pointer position. He did not unfreeze until I gave him the OK. Good dog!

Biking Commuting 34:41 intensity: (17:40 @1) + (15:35 @2) + (1:26 @3) 13.8 km (2:31 / km) +107m 2:25 / km
ahr:121 max:141 shoes: All-City Space Horse

TPC to Home
4:01 PM; Hamline Midway/Como Park

29.5 °C; Partly cloudy
Windy afternoon, because of weekend activities decided to keep it easy and not fight the wind. Alternate State Fair route back with South Saint Anthony variation.

Sunday Aug 30, 2015 #

6 AM

Biking Road 3:47:53 intensity: (16:03 @1) + (53:25 @2) + (2:33:29 @3) + (4:16 @4) + (40 @5) 105.53 km (2:10 / km) +876m 2:04 / km
ahr:137 max:162 shoes: All-City Space Horse

Not a good start, forgot my water bottle. Checked my emergency funds and headed to the Holiday Station in Washburn. 3 Gatorades for $4.00, but not enough to pay the sales tax. So it was one bottle for $2.50 ... The first half was a slog against a not too strong but very steady wind. Thing took a turn for the better when i reached Ino and FR 236. From here, the wind was on my tail and even the uphills went fast. Saw only one car, two cyclist and a forlorn looking bluetick dog with GPS antenna sticking up from its collar along 236. A good ride, also happy with my pace and with keeping my HR near L1, this being an OD workout.
1 PM

Sailing 1:43:54 intensity: (44:54 @0) + (59:00 @1) 10.39 km (10:00 / km) +140m 9:22 / km
shoes: Hobie Island Adventure Tandem

Pike's Bay
1:04 PM; Washburn, WI

24.2 °C; Clear
Quick little cruise prior to heading back to the big city. Discussion with Lynn on whether to make bigger or smaller tacks and whether it is OK to haul closer to the wind even when it is past the point of being optimally efficient. Complicating factor is that our little craft is sort of a hybrid, not really a sail boat and we can always cheat by using the pedal motors. We decided that to have our own little regatta to settle this one day some time in the future.
I pedaled quite vigorously for the upwind portion of the trip.

Saturday Aug 29, 2015 #

7 AM

Kayak: Lake 3:05:09 intensity: (2:50:49 @1) + (14:20 @2) 24.91 km (7:26 / km) +193m 7:09 / km
ahr:112 max:135 shoes: Necky Arluk II

Had intended to paddle near where Long Island connects with the mainland N of Odanah, portage across and return on the other side. I decided to go clockwise and had a good start. Since the wind had picked up, I stopped about one half down Long Island to check out the conditions on the other side. The short hike revealed a veritable cauldron with largish waves and white caps. That made me decide to return from whence I came. I am glad I did, the shore N of Houghton Point shielded this stretch from the worst of the wind.
I love the landscape of Long Island, basically a big sandbank covered with grass, waves of sand taking over from the waves of Lake Superior.
Did not accomplish my goal but had a wonderful outing and a good workout anyway.
1 PM

Sailing 2:17:15 intensity: (17:15 @0) + (2:00:00 @1) 14.25 km (9:38 / km) +583m 8:00 / km
shoes: Hobie Island Adventure Tandem

Friendly Valley Beach Cruise
1:02 PM; Washburn, WI

22.4 °C; Partly cloudy
Headed for Houghton Point and almost made it. Getting a little cool towards the farthest point, so we returned. Lynn was surprised that it took us much less time to return compared to running before the wind. There is that perception that the boat is moving slowly because the wind is barely noticeable.
Pedaled for the majority of the distance. Not an aerobic workout by any means but a light strength exercise that is definitely noticeable in my quads.

Friday Aug 28, 2015 #

7 AM

Hiking 7:04 [1] 0.29 km (24:22 / km) +1m 23:57 / km

Short Kneipp hydrotherapy session. In my hometown in Belgium, there was a Kneipp therapy clinic run by nuns. They had a sauna, which was the only thing I used on an irregular basis. It was the real deal, hot, dry sauna, followed by cold shower, ice cold water bath and rest, three intervals of 12 minutes.
One Kneipp hydrotherapy exercise is wading in cold water, what I did here, after washing off the sweat from my roller ski workout in 15°C Lake Superior water. Very nice.
C • Kneipp 2

Roller Skiing Skate 2:17:35 intensity: (47 @0) + (8:37 @1) + (19:38 @2) + (1:34:08 @3) + (13:48 @4) + (37 @5) 40.09 km (3:26 / km) +269m 3:19 / km
ahr:140 max:159 shoes: Pursuit T6004 roller skis

Nice workout on FR 236. Less than 10 cars seen, two walkers and a dozen bicyclists. Most cars were bear hunters with their dogs, also a National Forest Service truck and a logging truck, too. Turkeys, red-tail hawks, a kestrel. Headwind on the way out, tailwind on way home.
3 PM

Hiking 7:50 [1] 0.47 km (16:40 / km) +15m 14:22 / km
ahr:90 max:109

Quick hike from Houghton Falls to the point.

Biking: Trail/Road 46:34 intensity: (35:09 @1) + (11:14 @2) + (11 @3) 16.19 km (2:53 / km) +120m 2:46 / km
ahr:111 max:135 shoes: All-City Space Horse

After a quick walk to the point, we backtracked to Gary Rd. for Hwy 13, took Maki Rd. to Washington and then to the top of the hill. That's where we separated. I went Back down Washington for a short piece of gravel tp Burlager and 13, then back to Bayview Park, a refreshing (or should I say ice cold?) dip in the lake. Awesome!

Biking: Trail/Road 33:45 intensity: (14:49 @1) + (10:31 @2) + (8:25 @3) 11.92 km (2:50 / km) +70m 2:45 / km
ahr:118 max:144 shoes: All-City Space Horse

Rode to Washburn to meet Craig for a joy ride. Continued from his place to Hougton Falls, along the old RR grade. I love that trail!

Thursday Aug 27, 2015 #

5 PM

Kayak: Lake 1:14:38 intensity: (16:00 @1) + (20:00 @2) + (24:38 @3) + (14:00 @4) 10.18 km (7:20 / km) +114m 6:57 / km
shoes: Necky Arluk II

Beautiful evening, fairly calm, little traffic, a perfect Lake Superior evening.

Wednesday Aug 26, 2015 #

6 AM

Biking Commuting 28:25 intensity: (5:15 @1) + (16:43 @2) + (6:27 @3) 12.49 km (2:17 / km) +46m 2:14 / km
ahr:128 max:146 shoes: All-City Space Horse

Home to TPC
6:29 AM; Hamline/Midway to St. Louis Park

11.2 °C; Clear
No wind! Very nice commute, although more traffic because of later departure time.
4 PM

Hiking 29:52 intensity: (11:45 @1) + (4:52 @2) + (11:03 @3) + (1:19 @4) + (53 @5) 3.43 km (8:42 / km) +20m 8:28 / km
ahr:124 max:166 shoes: Nike Air Pegasus+ 29 Trail WR

Energy Park Short Hike
5:07 PM; Hamline Midway/Frogtown

24.5 °C; Clear
Lots of students at Hamline U campus, lots of traffic going towards MN State Fair Grounds for last minute prep. Young kids playing on Hamline pedestrian bridge who asked "Can we touch the dogs?" A nice walk!

Biking Commuting 24:59 intensity: (1:48 @1) + (11:09 @2) + (10:50 @3) + (1:12 @4) 10.65 km (2:21 / km) +80m 2:16 / km
ahr:135 max:155 shoes: All-City Space Horse

TPC to Home
4:34 PM; Hamline/Midway to St. Louis Park

24.5 °C; Clear
Forgot to push start button and missed recording about 4 km of ride home. Will add this manually. A windless ride, very odd. Traffic is ramping up near MN Stae Fair. Convoy of UMN campus police on Campus Connector route. Lots of slow-downs, it seemed. But better than driving a car!

Biking Commuting 10:00 intensity: (2:00 @1) + (1:50 @2) + (3:00 @3) + (2:10 @4) + (1:00 @5) 4.0 km (2:30 / km)
shoes: All-City Space Horse

TPC to W River Rd
4:24 PM; Minneapolis

24.5 °C; Clear
Segment missed because I forgot to push start on Garmin.

Tuesday Aug 25, 2015 #

5 AM

Biking Commuting 27:18 intensity: (3:07 @1) + (8:40 @2) + (15:14 @3) + (17 @4) 12.68 km (2:09 / km) +58m 2:06 / km
ahr:134 max:154 shoes: All-City Space Horse

Home to TPC
5:57 AM; Hamline Midway/Como Park

13.6 °C; Clear
Earlier start, 7:00 call with partners in India. Beautiful morning, cool and windy.
3 PM

Hiking 33:12 intensity: (31:41 @1) + (1:31 @2) 3.48 km (9:32 / km) +28m 9:10 / km
ahr:96 max:135 shoes: Nike Air Pegasus+ 30

Energy Park Short Hike
4:36 PM; Hamline Midway/Frogtown

23.5 °C; Clear
Nice to be outside with those who enjoy it most.

Biking Commuting 31:28 intensity: (2:38 @1) + (14:35 @2) + (13:39 @3) + (36 @4) 14.16 km (2:13 / km) +101m 2:09 / km
ahr:133 max:157 shoes: All-City Space Horse

TPC to Home
3:50 PM; Minneapolis-St. Paul

22.4 °C; Clear
Normal ride home. State fair is about ready to get going. Tomorrow is the last day pre-Fair. I'll be missing the start, heading up north.
6 PM

Roller Skiing Skate 1:27:56 intensity: (5:34 @1) + (14:49 @2) + (20:41 @3) + (13:46 @4) + (33:06 @5) 23.16 km (3:48 / km) +255m 3:36 / km
ahr:148 max:170 shoes: Pursuit T6004 roller skis

Sisu MYR: Roller Skiing 6 x 10:00 at L3/ANT
6:38 PM; Battle Creek East, St. Paul

20.0 °C; Clear
Sisu MYR: Roller Skiing 6 x 10:00 at L3/ANT
Great evening for any type of physical activity: cool and dry, beautiful sunset, good company.
Short warm-up
6 x 10:00 at Level 3/anaerobic threshold, alternating with poles/without poles
2:00 to 3:00 recovery in between intervals
Short cool-down
I feel definitely more comfortable j=doing leg work (or poling, for that matter) by itself, I am very efficient and strong. Still having trouble putting legs and poling together. Progress is noticeable but slow.
As the sun set, the evening air cooled quickly. There is definitely a hint of fall right now.

Monday Aug 24, 2015 #

6 AM

Biking Commuting 29:57 intensity: (3:53 @1) + (14:27 @2) + (10:54 @3) + (43 @4) 12.51 km (2:24 / km) +71m 2:20 / km
ahr:132 max:153 shoes: All-City Space Horse

Home to TPC
6:12 AM; Hamline/Midway to St. Louis Park

13.1 °C; Partly cloudy
Heading in to a heady headwind. But decent time anyway.
3 PM

Hiking 35:25 intensity: (33:14 @1) + (1:01 @2) + (35 @3) + (35 @4) 3.78 km (9:22 / km) +32m 8:59 / km
ahr:100 max:157 shoes: Nike Air Pegasus+ 30

Energy Park Short Hike
4:51 PM; Hamline Midway/Frogtown

18.4 °C; Cloudy
Swift walk in dry and windy conditions. Cooler weather has the dogs energized.

Biking Commuting 52:52 intensity: (7:03 @1) + (13:49 @2) + (30:26 @3) + (1:34 @4) 22.88 km (2:19 / km) +132m 2:15 / km
ahr:135 max:157 shoes: All-City Space Horse

TPC to Home via Greenway
3:42 PM; Hamline Midway/Como Park

18.5 °C; Cloudy
Coffee run, beans for the week. Didn't turn Garmin on till I got to CLT. Some good speed along sections of my route. Not where I headed straight into a strong headwind.

Sunday Aug 23, 2015 #

6 AM

Running 32:44 intensity: (2:14 @1) + (6:52 @2) + (7:55 @3) + (7:11 @4) + (8:32 @5) 4.98 km (6:34 / km) +51m 6:15 / km
ahr:147 max:200 shoes: Nike Air Pegasus+ 30

Energy Park Run
6:21 AM; Hamline Midway/Frogtown

14.2 °C; Cloudy
Another run with the dogs on this cool and windy morning. Was just passing the halfway point when I noticed that the zipper on belt had opened and my trusty little go-everywhere Nikon had fallen out. So we backtracked but could not find the camera ... I still have some hope since I am fairly certain that I lost it in the thicket near Lexington and the tracks. I may yet stumble over it on a future run.
8 AM

Roller Skiing Skate 2:07:22 intensity: (1:13 @0) + (26:24 @1) + (1:02:37 @2) + (26:24 @3) + (4:13 @4) + (6:31 @5) 27.02 km (4:43 / km) +327m 4:27 / km
ahr:129 max:163 shoes: Pursuit T6004 roller skis

Afton Over-Distance
8:04 AM; Afton, MN

16.1 °C; Cloudy
Nice OD workout with John, Amy and Heather. Ahvo joined us, too, for the majority of our ski. Big group of Vakava skiers out as well. Stagecoach Rd is resurfaced, the worst is really the short stretch through town. Not bad by any means, just a little bumpy. Towards the end, going down Trading Post, I was reminiscing with Heather what a white knuckle experience this was 2-3 years ago, new to roller skiing, Now, we're just going into a tuck ...

Saturday Aug 22, 2015 #

6 AM

Running 27:59 intensity: (40 @1) + (3:46 @2) + (12:42 @3) + (9:14 @4) + (1:37 @5) 5.04 km (5:33 / km) +41m 5:20 / km
ahr:146 max:163 shoes: Nike Air Pegasus+ 30

Energy Park Run
6:48 AM; Hamline Midway/Frogtown

19.1 °C; Clear
Run with the dogs. First time in several months that I went out planning to run. Not bad at all. Coming back slowly!

Friday Aug 21, 2015 #

6 AM

Biking Commuting 25:56 intensity: (3:41 @1) + (10:08 @2) + (11:13 @3) + (41 @4) + (13 @5) 12.49 km (2:05 / km) +55m 2:02 / km
ahr:133 max:159 shoes: All-City Space Horse

Home to TPC
6:25 AM; Hamline/Midway to St. Louis Park

16.3 °C; Partly cloudy
Nice pace. I love when the lights keep pace with me. Just the right temp, too.
3 PM

Hiking 34:29 intensity: (32:14 @1) + (2:15 @2) 3.58 km (9:38 / km) +29m 9:15 / km
ahr:102 max:132 shoes: Nike Air Pegasus+ 29 Trail WR

Energy Park Short Hike
4:23 PM; Hamline Midway/Frogtown

26.6 °C; Partly cloudy
Warm afternoon along the usual route. Energetic dogs are happy dogs. Walked along Snelling to check out status of improvements, looks all very nice though I have to see it in action. Not sure why the regular Snelling busses still drive up our residential street. Time to move back to Snelling.

Biking Commuting 32:00 intensity: (1:02 @1) + (5:44 @2) + (23:51 @3) + (1:00 @4) + (23 @5) 14.21 km (2:15 / km) +112m 2:10 / km
ahr:140 max:159 shoes: All-City Space Horse

TPC to Home
3:37 PM; Minneapolis-St. Paul

26.2 °C; Partly cloudy
Worker present along CLT, which seems to keep dropping . Strong wind that was sometimes in favor and sometimes a hindrance. Enjoyable ride.

Thursday Aug 20, 2015 #

6 AM

Biking Commuting 27:09 intensity: (2:18 @1) + (6:20 @2) + (11:49 @3) + (4:27 @4) + (2:15 @5) 12.44 km (2:11 / km) +69m 2:07 / km
ahr:142 max:164 shoes: All-City Space Horse

Home to TPC
6:24 AM; Hamline/Midway to St. Louis Park

12.3 °C; Partly cloudy
Pretty good headwind with the coolest temps since early summer. Cool but very bearable, no long sleeves but my reflective vest. Odd to see some cyclists dressed up in what looked like winter gear. I gave it a good effort this morning, as evidenced by my highish HR.
3 PM

Hiking 32:21 intensity: (29:15 @1) + (3:06 @2) 3.63 km (8:55 / km) +27m 8:36 / km
ahr:105 max:132 shoes: Nike Air Pegasus+ 29 Trail WR

Energy Park Short Hike
4:23 PM; Hamline Midway/Frogtown

23.1 °C; Clear
Windy walk along the usual route. Very mild temps. Just beautiful.

Biking Commuting 28:38 intensity: (52 @1) + (8:24 @2) + (15:07 @3) + (3:32 @4) + (43 @5) 14.06 km (2:02 / km) +88m 1:58 / km
ahr:141 max:161 shoes: All-City Space Horse

TPC to Home
3:45 PM; Hamline Midway/Como Park

22.7 °C; Clear
Nice ride with a decent tailwind and cooperative traffic lights. Perfect summer weather. After the E-W streets, the N-S ones have been oiled and covered with grit today. It was necessary. Let's hope it will outlast a few strong winters.
6 PM

Roller Skiing Skate 1:51:59 intensity: (8:07 @1) + (46:55 @2) + (18:11 @3) + (5:28 @4) + (33:18 @5) 26.87 km (4:10 / km) +121m 4:05 / km
ahr:141 max:170 shoes: Pursuit T6004 roller skis

Sisu MYR: Roller Skiing Skate 4 x 10:00 L3/ANT
6:28 PM; Big Rivers Reginal Trail

21.4 °C; Clear
Make up session for rained out Tuesday night. Karl had suggested Big Rivers Trail and I'm always game, though this trail creeps me out because of the dislocated shoulder I had suffered here early last year. The bottom part was closed, Karl and I started going down and a cyclist warned us that there was a squad car blocking the trail. When we saw its headlights we went back and met up with Dan and Mike. We did our intervals on the upper stretch. The cop came up the trail and stopped to warn us: as we suspected, another rockslide from the recent rains. One big rock still sitting loosely on top of the bluff.
Warm-up
4 x 10:00 at L3
~12:00 recovery (too much recovery) while returning to the start point.
Cool-down
In spite of the overlong recovery, a good workout, also distance-wise.

Wednesday Aug 19, 2015 #

6 AM

Biking Commuting 26:56 intensity: (2:24 @1) + (6:23 @2) + (16:09 @3) + (1:30 @4) + (30 @5) 12.5 km (2:09 / km) +72m 2:06 / km
ahr:138 max:159 shoes: All-City Space Horse

Home to TPC
6:38 AM; Hamline/Midway to St. Louis Park

14.7 °C; Chance of rain
Roads were wet and drizzle in the air I won't complain, it wasn't a deluge or a Belgian-style cold and steady rain. Nice to be riding. Late start, quite a bit more traffic to when I start even 15 minutes earlier.
3 PM

Running 24:55 intensity: (8:33 @1) + (11:18 @2) + (5:04 @3) 3.65 km (6:50 / km) +25m 6:36 / km
ahr:124 max:145 shoes: Nike Air Pegasus+ 29 Trail WR

Energy Park Short Run
4:34 PM; Hamline Midway/Frogtown

16.8 °C; Light rain
There were some walking passages but I am definitely chalking this one up as a run. Left side is giving me a little trouble, knee, medial hamstring. But I can run. The dogs can too. Some rain, but not bad at all.

Biking Commuting 28:37 intensity: (11 @1) + (6:00 @2) + (15:29 @3) + (4:18 @4) + (2:39 @5) 14.06 km (2:02 / km) +117m 1:57 / km
ahr:144 max:166 shoes: All-City Space Horse


3:54 PM; Minneapolis-St. Paul

17.3 °C; Light rain
Fast ride, thanks to a beefy tail wind. A few drops of rain CLT is spreading, gaps between blacktop and concrete, between concrete and wall are getting wider. State fair and the end of summer are approaching.

Tuesday Aug 18, 2015 #

6 AM

Biking Commuting 24:27 intensity: (2:00 @1) + (6:38 @2) + (13:20 @3) + (2:04 @4) + (25 @5) 12.38 km (1:58 / km) +82m 1:55 / km
ahr:138 max:159 shoes: All-City Space Horse

Home to TPC
6:19 AM; Hamline/Midway to St. Louis Park

16.8 °C; Cloudy
Pre-rain bike ride to work. Grey sky, no rain, no wind.
3 PM

Biking Commuting 5:09 intensity: (4:37 @1) + (32 @2) 1.47 km (3:30 / km) +5m 3:27 / km
ahr:111 max:124 shoes: All-City Space Horse

Green Line to Home
4:23 PM; Hamline Midway/Frogtown

18.3 °C; Light rain
The very light rain made me think I should have ridden my bike all the way home ...

Biking Commuting 4:41 intensity: (4:30 @1) + (11 @2) 1.74 km (2:41 / km) +2m 2:41 / km
ahr:103 max:122 shoes: All-City Space Horse

TPC to Green Line
3:48 PM; Hamline/Midway to St. Louis Park

17.9 °C; Light rain
Taking train because of rain.

Hiking 34:16 [1] 3.64 km (9:25 / km) +23m 9:08 / km
ahr:94 max:119 shoes: Nike Air Pegasus+ 29 Trail WR

Energy Park Short Hike
4:38 PM; Hamline Midway/Frogtown

18.2 °C; Light rain
Took advantage of a break in the rain action. Nice walk. Picked tomatoes after we got home and it restrted raining. steadily.

Monday Aug 17, 2015 #

6 AM

Biking Commuting 26:59 intensity: (4:13 @1) + (10:12 @2) + (7:52 @3) + (1:49 @4) + (2:53 @5) 12.52 km (2:09 / km) +57m 2:06 / km
ahr:135 max:167 shoes: All-City Space Horse

Home to TPC
6:06 AM; Hamline/Midway to St. Louis Park

17.8 °C; Cloudy
Swift ride to work, an early one, too. Using both front and rear blinkies now, too dark for comfort. It's less about seeing and more about being seen.
3 PM

Hiking 34:34 intensity: (33:46 @1) + (48 @2) 3.37 km (10:15 / km) +23m 9:55 / km
ahr:95 max:130 shoes: Nike Air Pegasus+ 29 Trail WR

Energy Park Short Hike
4:38 PM; Hamline Midway/Frogtown

22.0 °C; Chance of rain
Quick walk with the pooches, before the rain starts. A little bit of rain towards the end. They are very close to being doen with the sidewalk along the entire length of Snelling S of Pierce Butler Rte.

Biking Commuting 33:01 intensity: (6:17 @1) + (12:55 @2) + (11:13 @3) + (58 @4) + (1:38 @5) 16.39 km (2:01 / km) +90m 1:58 / km
ahr:134 max:165 shoes: All-City Space Horse

TPC to Home
3:55 PM; Hamline Midway/Como Park

22.5 °C; Cloudy
W side of CLT section next to excavation has dropped by at least 10 cm. Trying to take it easy. DT edifices do funny things to my GPS tracking. Two bonus km?

Sunday Aug 16, 2015 #

7 AM

Hiking 7:03 intensity: (6:02 @1) + (1:01 @2) 0.78 km (9:02 / km)
ahr:109 max:130 shoes: Nike Air Pegasus+ 29 Trail WR

Cool-down Walk
8:04 AM; Hamline Midway/Frogtown

23.6 °C; Cloudy

Running 24:59 intensity: (6:08 @1) + (3:44 @2) + (10:59 @3) + (2:57 @4) + (1:11 @5) 4.09 km (6:07 / km) +28m 5:54 / km
ahr:136 max:160 shoes: Nike Air Pegasus+ 29 Trail WR

Energy Park Drive Run
7:36 AM; Hamline Midway/Frogtown

23.6 °C; Cloudy
I actually ran. Did not feel too bad, no issues with right knee, some soreness on left side, knee, medial hamstring and hip, all minor. Some slowdowns in shrubland, otherwise fairly steady. not too bad.

Saturday Aug 15, 2015 #

6 AM

Swimming Open Water 20:56 intensity: (12:00 @1) + (6:00 @2) + (2:56 @3) 1.0 km (20:56 / km)

Karl had suggested to go for a swim after roller ski workout instead of riding bikes. Given the weather, I was more than happy to join. Water was warm, murky and full of weeds but oh so refreshing. Great choice!

Roller Skiing Skate 1:06:30 intensity: (1:16 @1) + (12:14 @2) + (30:05 @3) + (10:24 @4) + (12:31 @5) 12.9 km (5:09 / km) +128m 4:55 / km
ahr:147 max:167 shoes: Pursuit T6004 roller skis

Main part of the program, intervals.
Roller Skiing Skate 6 x 2:00 double poling
5 x single sticking L4/Race Pace
~2:00 recovery between intervals.
Cool-down.
We were drenched.
In spite of hot weather, we had a great turnout!
(first interval is not recorded because I forgot to push the start button)

Roller Skiing Skate 17:54 intensity: (13:47 @1) + (3:55 @2) + (12 @3) 4.15 km (4:19 / km) +7m 4:17 / km
ahr:113 max:136 shoes: Pursuit T6004 roller skis

I always find it ironic to call a warm-up in hot weather a warm-up.

Hiking 42:11 intensity: (36:20 @1) + (5:26 @2) + (25 @3) 4.48 km (9:25 / km) +30m 9:07 / km
ahr:105 max:139 shoes: Nike Air Pegasus+ 29 Trail WR

I will need to start calling this a run pretty soon, I am jogging or and more of it.

Friday Aug 14, 2015 #

6 AM

Biking Commuting 27:51 intensity: (7:56 @1) + (13:03 @2) + (6:03 @3) + (28 @4) + (21 @5) 12.5 km (2:14 / km) +60m 2:11 / km
ahr:127 max:160 shoes: All-City Space Horse

Starting to use a blinky, the sun's rising later these mornings.
2 PM

Hiking 34:20 intensity: (24:35 @1) + (6:32 @2) + (3:13 @3) 3.62 km (9:29 / km) +27m 9:09 / km
ahr:112 max:144 shoes: Nike Air Pegasus+ 29 Trail WR

Hot hot hot. At the end, Roux wanted to sit down in every shady location.

Biking Commuting 33:05 intensity: (6:13 @1) + (14:18 @2) + (11:06 @3) + (1:05 @4) + (23 @5) 14.2 km (2:20 / km) +87m 2:16 / km
ahr:131 max:159 shoes: All-City Space Horse

Steamy ride home, kept speed reasonable. Seems like the trail damage due to excavation is slowing down, they fenced of the crevice and filled the gap between bracing and wall with dirt or sand. we'll see, wouldn't be surprised that the trail will be closed one day on my way home.

Thursday Aug 13, 2015 #

6 AM

Biking Commuting 31:10 intensity: (17:27 @1) + (8:18 @2) + (5:25 @3) 12.49 km (2:30 / km) +66m 2:26 / km
ahr:120 max:148 shoes: All-City Space Horse

Easy ride on this sultry morning. Somewhat of a headwind.
9 AM

Biking Commuting 16:43 intensity: (15:41 @1) + (1:02 @2) 5.27 km (3:10 / km) +25m 3:06 / km
ahr:102 max:128 shoes: All-City Space Horse

Heading to company picnic at Boom Island. As part of the organizing committee, going early to set up.
2 PM

Hiking 36:35 intensity: (32:04 @1) + (4:17 @2) + (14 @3) 3.75 km (9:45 / km) +52m 9:07 / km
ahr:102 max:136 shoes: Nike Air Pegasus+ 29 Trail WR

Muggy walk with the dogs with much entanglement. Sidewalk along Snelling is done!

Biking Commuting 46:47 intensity: (37:58 @1) + (8:03 @2) + (46 @3) 15.77 km (2:58 / km) +106m 2:52 / km
ahr:112 max:139 shoes: All-City Space Horse

Rode with Lori from work, her first time in a long time to riding her bike again. Meant to take the RR service road, which I hadn't done for some time. Barrier with "No Trespassing" sign, so we took the trail under the Guthrie bridge to nowhere instead. Crossed S end of Como Park and returned via Lexington isntead.

Wednesday Aug 12, 2015 #

6 AM

Biking Commuting 27:04 intensity: (4:06 @1) + (13:10 @2) + (8:18 @3) + (1:30 @4) 12.5 km (2:10 / km) +48m 2:07 / km
ahr:131 max:157 shoes: All-City Space Horse

Another cool morning, for mid-August! Lovely ride! The flag men and women at the construction side on W end of N Pacific Bridge # 9 are not flagging non-existent bike traffic but are studying their smartphones instead.
2 PM

Biking Commuting 54:20 intensity: (12:08 @1) + (29:46 @2) + (12:26 @3) 24.51 km (2:13 / km) +114m 2:10 / km
ahr:127 max:150 shoes: All-City Space Horse

Rode to will signing. Nice ride along Midtown Greenway, Summit. Stops at Jamba Juice (on the house, thanks, Sam!) and Edgecube Park. Lovely afternoon!

Tuesday Aug 11, 2015 #

7 AM

Biking Commuting 20:56 intensity: (6:30 @1) + (13:12 @2) + (1:14 @3) 8.64 km (2:25 / km) +40m 2:22 / km
ahr:122 max:142 shoes: All-City Space Horse

Easy ride to work. Noticed some cracks on Cedar Lake Trail that had not been there yesterday. Right along where some ecavation is going on, I assume for construction of more condos or a parking garage behind C Ramp. I hope the trail does not need closing, would cramp my style.

Biking Commuting 11:30 intensity: (4:14 @1) + (5:04 @2) + (2:12 @3) 5.08 km (2:16 / km) +31m 2:12 / km
ahr:122 max:144 shoes: All-City Space Horse

Quick ride to Como HP for some lab work.
3 PM

Biking Commuting 38:46 intensity: (7:41 @1) + (15:37 @2) + (13:02 @3) + (1:42 @4) + (44 @5) 16.35 km (2:22 / km) +106m 2:18 / km
ahr:132 max:160 shoes: All-City Space Horse

Took picture of cracks on Cedar Lake Trail near construction. Wonder if they are doing something to shore up the wall where they are excavating. Headed to Abra to pick up Vibe after rear window replacement. looks good. Very satisfied to go past about 50 cars on Lexington, waiting for light to change. I got to University just as the light was changing.

Hiking 30:06 intensity: (28:08 @1) + (1:42 @2) + (16 @3) 3.18 km (9:28 / km) +25m 9:06 / km
ahr:105 max:137 shoes: Nike Air Pegasus+ 29 Trail WR

Quick hike on the usual route. First walk along the new sidewal, very nice, not feeling cramped like the old one.
6 PM

Roller Skiing Skate 1:29:29 intensity: (8:17 @1) + (21:23 @2) + (23:30 @3) + (4:08 @4) + (32:11 @5) 22.68 km (3:57 / km) +251m 3:44 / km
ahr:145 max:174 shoes: Pursuit T6004 roller skis

Wonderful evening for a workout. Program called for 8 x 5:00 at race pace, but we ran out of time. Seven times was pretty good, in my humble opinion.
Warm-up
7 x 5:10 at Level 4/Race Pace
Recovery back to start
Cool-down.

Monday Aug 10, 2015 #

6 AM

Biking Commuting 28:12 intensity: (5:33 @1) + (13:13 @2) + (8:44 @3) + (21 @4) + (21 @5) 12.51 km (2:15 / km) +67m 2:12 / km
ahr:131 max:160 shoes: All-City Space Horse

Beautiful ride in, not too warm, not too cold.
3 PM

Hiking 46:54 intensity: (45:18 @1) + (1:36 @2) 4.53 km (10:21 / km) +48m 9:50 / km
ahr:100 max:133 shoes: Nike Air Pegasus+ 29 Trail WR

Rear window of Vibe broke, while driving. 80k miles. Suspicion that my dog tripped a pole and the carbide tip hit the wondow. Very weird. Glass coverage takes care of it and a nice hike home. Dogs did not mind at all. The were just cutting expansion joint in the new sidewalk along Hamline U's Klas Field. Yay.

Biking Commuting 13:38 intensity: (5:49 @1) + (6:34 @2) + (1:15 @3) 5.24 km (2:36 / km) +47m 2:29 / km
ahr:120 max:141 shoes: All-City Space Horse

Ride from HealthPartners to home. Easy ride.

Biking Commuting 23:22 intensity: (5:01 @1) + (9:31 @2) + (8:50 @3) 10.2 km (2:17 / km) +82m 2:12 / km
ahr:129 max:148 shoes: All-City Space Horse

TPC to Como HP for annual physical plus.

Sunday Aug 9, 2015 #

7 AM

Hiking 52:30 intensity: (1:17 @0) + (48:30 @1) + (2:00 @2) + (43 @3) 4.49 km (11:42 / km) +34m 11:16 / km
ahr:93 max:143 shoes: Nike Air Pegasus+ 29 Trail WR

Roux was pulling like crazy, ended up letting Mellie lose because she was yanked this way and that. They had a great time running about off leash, sometimes a little too far afield for comfort.

Biking Commuting 28:58 intensity: (9 @0) + (27:44 @1) + (1:05 @2) 8.07 km (3:35 / km) +41m 3:30 / km
ahr:98 max:126 shoes: All-City Space Horse

Quick ride for beans,, bread and a smoothie. Checked out the Snelling-I94 bridge, too. It's really coming along, may actually be ready for MN State Fair (it better be).

Saturday Aug 8, 2015 #

6 AM

Biking Commuting 18:42 intensity: (17:26 @1) + (1:16 @2) 6.53 km (2:52 / km) +31m 2:48 / km
ahr:105 max:128 shoes: All-City Space Horse

Quick croissant run to Trung Nam. Against better judgment had a Trung Nam coffee and probably won's sleep for the next week or so. I always notice the corner bars and convenience stores along Thomas Ave. Need to stop in some of the bars to have a beer, just to check it out.

Hiking 39:56 intensity: (2 @0) + (39:54 @1) 3.97 km (10:04 / km) +23m 9:47 / km
ahr:92 max:118 shoes: Nike Air Pegasus+ 29 Trail WR

Morning hike with dogs. Had seen this galvanized iron pipe in the bushes which I thought to retrieve. Walked right by it and had to backtrack to pick it up. Used it for some arm and shoulder exercises for remainder of walk.
9 AM

Biking: Trail/Road 2:23:14 intensity: (1:40:21 @1) + (37:12 @2) + (5:41 @3) 51.06 km (2:48 / km) +245m 2:44 / km
ahr:115 max:147 shoes: All-City Space Horse

Did St. Paul Grand Rounds (sort of) with out of town visitor Al. Very pleasant, easy ride with a few sprinkles. All kind of observations and encounters: EU friends John, Elisabeth, Dan, Margie and Amy on Bruce Vento Trail, St. Paul Farmer's Market, art fair on Harriet Island, color run race between Harriet Island and Lilydale, a good-sized flock of turkeys along MRT. Another charity walk and lots of traffic in Minnehaha Park.

Friday Aug 7, 2015 #

6 AM

Biking Commuting 29:07 intensity: (5:30 @1) + (15:20 @2) + (7:54 @3) + (23 @4) 12.58 km (2:19 / km) +75m 2:15 / km
ahr:129 max:153 shoes: All-City Space Horse

Steamy morning. It rained till 5:00 AM. Not a drop on the way to work, just wet pavement.
2 PM

Hiking 26:38 intensity: (12:17 @1) + (9:01 @2) + (5:20 @3) 3.5 km (7:37 / km) +22m 7:23 / km
ahr:118 max:143 shoes: Nike Air Pegasus+ 29 Trail WR

Jogging more and more, slowing down mostly to give Mellie a rest. Roux took off after a rabbit and ripped the release and run leash of Mellie's in two. Big ol' woodchuck at the Hamline-Pierce Butler intersection, on the pedestrian bridge side. not shy at all. Looked truly gigantic.

Biking: Trail/Road 33:01 intensity: (10:47 @1) + (16:20 @2) + (5:54 @3) 14.76 km (2:14 / km) +102m 2:10 / km
ahr:125 max:148 shoes: All-City Space Horse

More stops than usual during today's ride home. Was taking it easy anyway. Always nice to leave work, especially on a Friday afternoon.

Biking Commuting 33:01 intensity: (10:47 @1) + (16:20 @2) + (5:54 @3) 14.76 km (2:14 / km) +102m 2:10 / km
ahr:125 max:148 shoes: All-City Space Horse

More stops than usual during today's ride home. Was taking it easy anyway. Always nice to leave work, especially on a Friday afternoon.

Thursday Aug 6, 2015 #

6 AM

Biking Commuting 26:14 intensity: (4:51 @1) + (6:51 @2) + (13:29 @3) + (26 @4) + (37 @5) 12.49 km (2:06 / km) +58m 2:03 / km
ahr:134 max:161 shoes: All-City Space Horse

Another gorgeous ride to work! Beautiful summer morning.
3 PM

Biking Commuting 1:09:55 intensity: (22 @0) + (21:48 @1) + (25:11 @2) + (21:51 @3) + (43 @4) 27.32 km (2:34 / km) +211m 2:28 / km
ahr:126 max:158 shoes: All-City Space Horse

I am looking for a light frame to put together a simple winter bike I can take easily on the light rail. Saw a single speed/fixie wheelset I saw advertised on Twincities Bicycle Trading Post. Brand new, hot pink and at $50 for the set not bad, and for sale by Endurance United friend Brendon. Thus a no risk transaction. Initially I thought I'd pick it up by car after riding home, but it was so close and practically on the way. Further more, the moisture forecast for today did not seem all bad so I rode to Brendon's near Lake Calhoun and strapped it to the bike. No way to clip in my left foot with the box in the way, so I biked right foot clipped, left foot on top of my combi pedal. It worked not badly at all, especially considering the heavy traffic on Marshall. It was time that I made it home, though, since the box had started to disintegrate due to rain and road spray. Not sure I saved any time but I sure did not have a harrowing car ride and it was nice to catch up with Brendon.

Wednesday Aug 5, 2015 #

6 AM

Biking Commuting 24:56 intensity: (3:45 @1) + (10:43 @2) + (9:48 @3) + (40 @4) 12.4 km (2:01 / km) +54m 1:58 / km
ahr:131 max:156 shoes: All-City Space Horse

Very swift ride to work, almost all traffic lights were in my favor. Very satisfying!
4 PM

Hiking 30:49 intensity: (22:57 @1) + (5:49 @2) + (2:03 @3) 3.67 km (8:24 / km) +27m 8:06 / km
ahr:111 max:142 shoes: Nike Air Pegasus+ 29 Trail WR

Coming home a little later than usual does not necessarily mean that we won't go for our walk/jog. I noticed that the workers had left so we took advantage to check out the progress. Indeed, they attacked the sidewalk along Hamline U's athletic field and they are doubling its width. Awesome, it was always cramped, dirty and occasionally scary to go along there, especially during the winter months. Saw a young thrush and jogged more than usual. very nice.

Biking Commuting 31:36 intensity: (2:00 @1) + (7:20 @2) + (19:32 @3) + (2:27 @4) + (17 @5) 14.7 km (2:09 / km) +98m 2:05 / km
ahr:139 max:158 shoes: All-City Space Horse

The ride has a different feel just an hour later than usual. More recreational cyclists, different kind of car traffic, too. But not bad.

Tuesday Aug 4, 2015 #

6 AM

Biking Commuting 26:35 intensity: (5:15 @1) + (6:33 @2) + (13:42 @3) + (40 @4) + (25 @5) 12.47 km (2:08 / km) +70m 2:04 / km
ahr:133 max:160 shoes: All-City Space Horse

I wonderfully cool morning. One of my friends said it had a hint of fall. I wouldn't fo that far, let's say it had a hint of a Belgian summer morning when the weather is great.
3 PM

Biking Commuting 30:55 intensity: (4:36 @1) + (12:05 @2) + (12:54 @3) + (1:01 @4) + (19 @5) 14.58 km (2:07 / km) +95m 2:03 / km
ahr:133 max:160 shoes: All-City Space Horse

Good ride home. Left early because I wanted to take a call scheduled after y regular working hours from home. Worked perfectly!

Hiking 27:54 intensity: (20:10 @1) + (6:54 @2) + (50 @3) 3.1 km (9:00 / km) +28m 8:37 / km
ahr:113 max:140 shoes: Nike Air Pegasus+ 29 Trail WR

More and more jogging between stretches of walking.
6 PM

Roller Skiing Classic 1:25:09 intensity: (3:37 @1) + (21:53 @2) + (31:10 @3) + (8:38 @4) + (19:51 @5) 18.55 km (4:35 / km) +188m 4:22 / km
ahr:145 max:180 shoes: One Way Classic 5

Warm-up
Double poling time trial: accidenatlly pushed the lap button when I tried to get to lap time, so it's 3:24 plus 2:27 equals 5:51
Followed by 5 x 2:00 double poling plus 2:00 single sticking
Recovery back to bottom of hill with short single-sticking interlude.
Cool-down.
Another great workout!

Monday Aug 3, 2015 #

6 AM

Biking Commuting 28:38 intensity: (6:47 @1) + (13:26 @2) + (7:49 @3) + (36 @4) 12.54 km (2:17 / km) +71m 2:13 / km
ahr:128 max:154 shoes: All-City Space Horse

Nice cool morning. Bright sunshine lighting my way.
3 PM

Hiking 36:35 intensity: (36:24 @1) + (11 @2) 3.57 km (10:15 / km) +28m 9:52 / km
ahr:93 max:126 shoes: Nike Air Pegasus+ 29 Trail WR

Checking out Snelling Av. construction, slow progress and a bunch of quick fixes to finish the top. It's going to be some sort of patchwork. At least it looks like they will be widening the sidewalk alon Hamline U stadium.

Biking Commuting 29:15 intensity: (3:32 @1) + (10:02 @2) + (14:44 @3) + (57 @4) 14.35 km (2:02 / km) +102m 1:58 / km
ahr:134 max:157 shoes: All-City Space Horse

Beautiful afternoon, nice tailwind.

Sunday Aug 2, 2015 #

6 AM

Kayak: Lake 53:57 [1] 5.47 km (9:52 / km) +9m 9:47 / km
ahr:82 max:96 shoes: Hobie Island Adventure Tandem

Looking for driftwood with Joel.
12 PM

Kayak: Lake 35:00 intensity: (20:00 @1) + (15:00 @2) 5.4 km (6:29 / km)
shoes: Necky Arluk II

Seeing off Craig, easy paddle and friendly chat with him, turning around at Sioux, paddling hard on way back.

Saturday Aug 1, 2015 #

7 AM

Kayak: Lake 1:11:55 intensity: (13:04 @1) + (39:20 @2) + (18:28 @3) + (29 @4) + (34 @5) 10.09 km (7:08 / km) +77m 6:52 / km
ahr:129 max:163 shoes: Necky Arluk II

Planned to paddle to La Pointe, Madeline Island, to see friends arrive from swim race. Abreast with Pikes Bay, the chop became too serious to continue safely. Half meter waves, very close together, from the left side. I turned into the waves and went deep into Pike's Bay until I was getting into the lee of the land. Too late to take the logical option, hugging the shore to Bayfield and the crossing with wind and waves in the back and returning in the reverse order. Next time.
10 AM

Biking: Trail/Road 40:21 intensity: (33:05 @1) + (5:05 @2) + (2:11 @3) 9.64 km (4:11 / km) +88m 4:00 / km
ahr:104 max:144 shoes: All-City Space Horse

Sled dog training with Roux. He was dragging along Hwy 13, probably a mix of being nervous about the cars and hot. So we stopped at Friendly Valley Beach to cool off. That did the trick. Off leash up Kjarvick and down McCulloch. Easily maintaining 23 km/h, my little guy. There were two does and their fawns near the farm on Kjarvick. Roux was very well behaved and came right back when I called. We stopped to introduce ourselves to Dave S, our neighbor to NW off Hwy 13. Also met his son. Met Lynn, Mellie and the mailman when we were back on Bayview Park Rd.
12 PM

Sailing 1:06:12 [1] 9.27 km (7:08 / km) +161m 6:34 / km
shoes: Hobie Island Adventure Tandem

Wet and splashy sailing outing in good winds. Water temp of around 17C, doesn't sound like very cold but combined withthe wind, I got a little chilled.

« Earlier | Later »