Training Log Archive: cfosp1In the 31 days ending Dec 31, 2015:
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Thursday Dec 31, 2015 #
XC Skiing Skate 42:04 6.18 km (6:48 / km) +87m 6:22 / km
ahr:99 max:148 shoes: Atomic Worldcup Skate '11
Hiking 1:15:58 5.91 km (12:51 / km) +7m 12:47 / km
ahr:93 max:120 shoes: Asolo FSN 95
XC Skiing Skijor 51:04 11.56 km (4:25 / km) +126m 4:11 / km
ahr:126 max:167 shoes: Atomic Worldcup Skate '11
Wednesday Dec 30, 2015 #
XC Skiing Skate 2:48:20 34.64 km (4:52 / km) +662m 4:26 / km
ahr:151 max:168 shoes: Atomic Worldcup Skate '11
XC Skiing Classic 1:24:52 13.46 km (6:18 / km) +162m 5:57 / km
ahr:123 max:147 shoes: Rossignol Max Classic
Tuesday Dec 29, 2015 #
XC Skiing Skate 1:23:03 17.41 km (4:46 / km) +334m 4:21 / km
ahr:147 max:165 shoes: Atomic Worldcup Skate '11
Hiking 52:08 2.29 km (22:46 / km) +15m 22:03 / km
ahr:86 max:131
Monday Dec 28, 2015 #
XC Skiing Skate 58:29 12.71 km (4:36 / km) +243m 4:12 / km
ahr:151 max:166 shoes: Atomic Worldcup Skate '11
Hiking 1:20:39 [1] 5.54 km (14:33 / km) +107m 13:17 / km
shoes: Asolo FSN 95
Sunday Dec 27, 2015 #
XC Skiing Skate 1:08:53 11.42 km (6:02 / km) +219m 5:30 / km
ahr:137 max:176 shoes: Atomic Worldcup Skate '11
Friday Dec 25, 2015 #
XC Skiing Skate 2:00:01 32.34 km (3:43 / km) +504m 3:27 / km
ahr:147 max:173 shoes: Atomic Worldcup Skate '11
6:39 AM; Hyland Park Reserve
-2.0 °C; Cloudy
10 minute laps on the Hyland 3 km loop. Lovely morning to be out, little wind, few people at 6:40 AM and perfectly groomed. Three well-fed looking deer checking me out just past the crest of the Chutes-and-Ladders hill. they are never in any hurry to get out of the way and I'm always a little worried that I might hit one, or one might hit me. Tried my best to work on V2, I finally feel like I am getting close to cracking the V2 cypher as it relates to me. Can sustain it now for extended periods of time without getting winded. Today, I latched on to a couple fellow skiers who were obviously much better than me. First a guy who did a very nice long glide V2. He ended up wiping out on the chutes and ladders down hill section, did not see him again. The a young woman from MNU, during her warm-up lap. After warming up and dropping her shell, she gained 200 m on with 3 minutes with no apparent strain. But while I was able to follow her, it was good to emulate her technique. Another thing I did today was to emphasize looking in the direction of my gliding ski. That did wonders too, maybe even more so than following those proficient skiers. Great way to celebrate Xmas!
Hiking 52:10 [1] 4.67 km (11:10 / km) +31m 10:49 / km
shoes: Asolo FSN 95
3:26 PM; Hamline Midway/Frogtown
-1.3 °C; Cloudy
Lex to Snelling Hike, most directly along the tracks. There were a few (d)icy spots on the sidewalk, at one point the dogs were pulling me while I skidded on the soles of my boots, trying not to wipe out. Looking forward to some real snow!
Thursday Dec 24, 2015 #
XC Skiing Skate 1:30:05 24.22 km (3:43 / km) +412m 3:26 / km
ahr:151 max:177 shoes: Atomic Worldcup Skate '11
7:10 AM; Hyland Park Reserve
-4.4 °C; Cloudy
Best snow of the season, fastest ski of the season. Probably a little too fast, but it did not feel like it. First lap w/o poles, then just regular ski with transitions where appropriate. Those first few laps are alwasy difficult for me on a hard sKating surface. I was also going too fast. I got behind Karl to emulate is V2 technique, as always, this helped a lot. Feeling like I am definitely making progress. We were joined by Kitty and later Erica for last three laps. Also so Joe at the beginning and Dallas at the very end. Very nice workout!
Hiking 39:38 [1] 3.49 km (11:21 / km) +22m 11:01 / km
shoes: Asolo FSN 95
1:40 PM; Hamline Midway/Como Park
-2.8 °C; Cloudy
Very slippery. Wet snow, partially melted, re-frozen as water. Glad the dogs did not make me fall. Or that I did not slip on my own.
Wednesday Dec 23, 2015 #
Hiking 40:09 3.75 km (10:42 / km) +26m 10:21 / km
shoes: Asolo FSN 95
4:25 PM; Hamline Midway/Frogtown
0.8 °C; Snow
Wet snow, icy slush on the ground. When will we get real snow?
Tuesday Dec 22, 2015 #
Hiking 37:33 3.3 km (11:23 / km) +48m 10:36 / km
shoes: Asolo FSN 95
4:40 PM; Hamline Midway/Frogtown
0.3 °C; Cloudy
Had hoped to get one more bike ride in but this morning the ground was white. Of course, most was gone by the time I took the train. Was thinking that I could have taken the bike on the traion in the morning but the walk home turned out slippery, as did the daily hike with the dogs.
Monday Dec 21, 2015 #
Biking Commuting 32:48 12.43 km (2:38 / km) +64m 2:34 / km
ahr:128 max:157 shoes: All-City Space Horse
6:25 AM; Hamline/Midway to St. Louis Park
-1.0 °C; Cloudy
Good way to start the week. Northerly breeze, glad I have only a short way facing into it.
Biking Commuting 31:07 12.04 km (2:35 / km) +75m 2:30 / km
ahr:133 max:158 shoes: All-City Space Horse
3:43 PM; Hamline/Midway to St. Louis Park
0.5 °C; Cloudy
Grey and dreary afternoon. Took the short way and took it easy. Car on Snelling Ave ramp slowed down to let me cross, doesn't happen often. Much appreciated.
Hiking 39:51 [1] 3.59 km (11:06 / km) +21m 10:47 / km
ahr:88 max:104 shoes: Asolo FSN 95
4:41 PM; Hamline Midway/Frogtown
0.2 °C; Cloudy
Dogs had "unwrapped" some of the Christmas presents from under the tree so I was not in a charitable mood towards them. But I took them for the daily walk anyway.
Sunday Dec 20, 2015 #
XC Skiing Skate 2:02:31 27.71 km (4:25 / km) +455m 4:05 / km
ahr:145 max:164 shoes: Atomic Worldcup Skate '11
6:42 AM; Hyland Park Reserve
0.5 °C; Cloudy
OD Skate Skiing Hyland. More hamster laps and experiencing day break at Hyland. Unlike yesterday, I was dragging, this was supposed to be an easy ski and I expended way more effort than yesterday. My skis felt extremely slow, Not sure if a fresh coat of wax would have made a difference but even downhills I felt I was losing speed unless I was poling or skating. Could have been also the fairly significant workout yesterday. Temps were back up above freezing, even at 6:30 AM. The trail filled up quickly and it was busy by the time there was daylight. Saw Dan, Mike Be, Andy and Central coach Rob. Time for a rest day ...
Hiking 50:19 [1] 3.27 km (15:23 / km) +39m 14:31 / km
shoes: Asolo FSN 95
11:50 AM; Hamline Midway/Como/Roseville
3.5 °C; Cloudy
Hike with Lynn and dogs.
Saturday Dec 19, 2015 #
XC Skiing Classic 2:06:17 25.04 km (5:03 / km) +422m 4:39 / km
ahr:144 max:168 shoes: Rossignol Max Classic
8:14 AM; Hyland Park Reserve
-11.2 °C; Clear
First classic ski this winter for me, with neighbor Karl. Grip tap on my old Rossis and last year's glide wax, probably Rex Blue. Good combination, first couple laps had little kick but then things looked up. Karl did not like his waxing, said his felt slow. Start time at 8:00 made for crowds, throughout, but always manageable. My pace was probably a little fast for OD but I felt OK. Over time, we saw Kathy, Tim, Kitty and Margie as well as Gwen, from MNOC and her family.. In the warming I saw Tom's friend, Joe. All in all a very enjoyable experience. My last lap was on demo Salomon Skins, provided by Gear West. They did feel slower than my old Rossis but I liked the kick in the uphills. The guy from Gear West also told me they were somewhat soft for my weight. not prioritizing this, but one day, I will add a classic ski with skins to my collection.
Hiking 50:35 5.02 km (10:05 / km) +44m 9:39 / km
ahr:98 max:124 shoes: Asolo FSN 95
2:41 PM; Hamline Midway/Frogtown
-4.3 °C; Cloudy
Some observations: interesting frost related phenomenon on RR servic dirt road: rocks sinking in soft gravel/sand service road. Roux, in skijoring harness, pulling like crazy. Can't wait to get him in front of my skis. Where's the snow?
Friday Dec 18, 2015 #
Biking Commuting 33:43 12.47 km (2:42 / km) +65m 2:38 / km
ahr:131 max:157 shoes: All-City Space Horse
6:15 AM; Hamline/Midway to St. Louis Park
-8.1 °C; Snow
Felt a little colder this morning and a first for me: bullied by a security guard. Snuck up on me slowly in his Crown Vic while I was riding on Snelling, along Hamline U field house. Did his siren-like buzzer while he was right behind me and then sped off. It can't have been because I was in his way because I was riding in the parking spaces or right turn lane, completely out of the lanes of traffic. I have to say that riding N on Snelling early in the morning, which I have been doing for the past three years, this was only the second or third time somebody felt compelled to disapprove of me, both times for no reason at all. Nice little headwind for the rest of the way.
Biking Commuting 31:19 11.95 km (2:37 / km) +90m 2:32 / km
ahr:132 max:153 shoes: All-City Space Horse
3:56 PM; Hamline/Midway to St. Louis Park
-7.7 °C; Clear
Headed home the more direct route and missed Portland. Took Chicago instead. That way I got to see progress on the new money-pit stadium. Again, nice to have a tailwind for the ride home.
Hiking 40:42 3.96 km (10:17 / km) +28m 9:56 / km
ahr:104 max:144 shoes: Asolo FSN 95
4:36 PM; Hamline Midway/Frogtown
-8.9 °C; Clear
Cold and blustery, felt and was colder than during bike ride home, only a few minutes earlier. Dogs had a ball, I just wish we could go skijoring instead of hiking.
Thursday Dec 17, 2015 #
Biking Commuting 35:55 12.59 km (2:51 / km) +61m 2:47 / km
ahr:129 max:157 shoes: All-City Space Horse
6:08 AM; Hamline Midway/Como Park
-2.8 °C; Cloudy
Getting colder, a few snowflakes in the air but the roads were dry and frozen puddles were few and far between and easy to avoid. Hard work struggling against a steady W wind, but it was really not too bad. Not too many cyclists out but a few got into work before me.
Biking Commuting 30:18 13.58 km (2:14 / km) +101m 2:09 / km
ahr:142 max:161 shoes: All-City Space Horse
3:50 PM; Minneapolis-St. Paul
-4.5 °C; Cloudy
Nice to have the wind from behind. Made good pace thanks to it. Christmas party at TPC, they had a artificial icerink set up. Weird to ride my bike past it with folks playing hockey just feet away.
Hiking 35:50 3.62 km (9:54 / km) +32m 9:29 / km
ahr:97 max:129 shoes: Asolo FSN 95
4:38 PM; Hamline Midway/Frogtown
-4.8 °C; Cloudy
Amazing how quickly the ground turns from soft and soggy to rock-hard. Cold wind from the west.
Wednesday Dec 16, 2015 #
Hiking 36:49 [1] 4.24 km (8:41 / km) +37m 8:19 / km
shoes: Asolo FSN 95
5:07 PM; Hamline Midway/Frogtown
0.4 °C; Snow
On the way home from the train stop I deplored the fact that the snow from this morning had melted. But I also notice that it was getting colder. When I started my walk, invisible snowflakes were stinging my cheeks. They were gradually getting bigger, driven by the strong breeze. Unfortunately the cold is coming too late to have most of the rain and wet snow in something useful. At least Three Rivers can start making snow again.
Tuesday Dec 15, 2015 #
Biking Commuting 37:08 14.11 km (2:38 / km) +60m 2:35 / km
ahr:127 max:156 shoes: All-City Space Horse
6:19 AM; Hamline Midway
-0.3 °C; Cloudy
Great view of downtown with sky scrapers scraping sky. Stopped to take some pictures.
Hiking 33:04 3.61 km (9:10 / km) +34m 8:45 / km
ahr:100 max:126 shoes: Asolo FSN 95
3:59 PM; Hamline Midway/Frogtown
0.6 °C; Cloudy
Still cold and blustery but a swift pace kept our blood moving.
Biking Commuting 37:29 13.89 km (2:42 / km) +83m 2:37 / km
ahr:139 max:157 shoes: All-City Space Horse
3:06 PM; Hamline Midway/Como Park
1.1 °C; Cloudy
Steady headwind. Cut through S St. Anthony neighborhood to get some shelter from the wind.
XC Skiing Skate 1:41:05 22.86 km (4:25 / km) +342m 4:07 / km
ahr:148 max:188 shoes: Atomic Worldcup Skate '11
6:28 PM; Hyland Park Reserve
0.6 °C; Cloudy
Almost two weeks with temps consistently above freezing, and here we are skiing again at Hyland Park. The snow shows its age, sugary mashed potatoes, but fast mashed potatoes!
After a few warm-up laps, same as last week: full lap at L3-L4 followed by a short lap for recovery.
6 x 5:20 at L4/Race Pace
Short recovery lap after each interval
Cool-down
Really getting my ski legs back, technique is improving, too! Coach Jake noticed and complimented me. Felt good throughout, glad that technique is finally coming through. 10-15 seconds faster each interval over last week!
Also good to see so many people taking advantage of the man-made loops, lots of young kids, tweens and adult groups. And everyone seemed to be having fun.
Monday Dec 14, 2015 #
Hiking 35:51 [1] 3.71 km (9:40 / km) +28m 9:19 / km
shoes: Asolo FSN 95
4:47 PM; Hamline Midway/Frogtown
1.1 °C; Light rain
Sunday Dec 13, 2015 #
Hiking 1:28:46 7.66 km (11:35 / km) +51m 11:13 / km
ahr:96 max:129 shoes: Asolo FSN 95
8:52 AM; Hamline Midway/Como Park
3.6 °C; Light rain
Our little Sunday morning adventure. The rain stopped and we got going. Train was coming past where we typically cross the tracks, so we went on and picked up the abandoned RR grade a little farther east. Many a fat bunny to be chased. As I said, the rain had stopped but everything was dripping wet, so were we, especially the dogs, who seemed to want to jump into every puddle, mudhole and drainage ditch along the way. Thought I heard the whistle of a steam locomotive at a distance when we were crossing the Hamline pedestrian bridge, but no steam in sight.
Saturday Dec 12, 2015 #
XC Skiing Skate 2:06:26 32.61 km (3:53 / km) +463m 3:37 / km
ahr:139 max:209 shoes: Atomic Worldcup Skate '11
6:41 AM; Elm Creek Park Reserve
2.2 °C; Cloudy
A mix of different exercises. About 1/4 no-poles, 6-7 double poling laps, on fast lap. The last 4 laps were cool-down. Started at 6:45, not too many people there at that time. I am always amazed how good the snow is in spite of a week of above freezing temps. By the time we left, it was getting pretty crowded and the trail started to be pretty chewed up. How lucky we are to have this as a resource when there is no natural snow!
Hiking 40:00 [1] 2.99 km (13:23 / km) +31m 12:43 / km
shoes: Asolo FSN 95
12:53 PM; Hamline Midway/Frogtown
4.4 °C; Cloudy
Hike with Lynn and dogs, to Lexington and then through shrubland and along the tracks. Saw a deer mouse with atypcal behavior. Walke on ground softened by frost heave and then thawed. Weird feeling. Walked back across pedestrian bridge at Hamline Ave.
Friday Dec 11, 2015 #
Biking Commuting 33:23 14.13 km (2:22 / km) +56m 2:19 / km
ahr:136 max:156 shoes: All-City Space Horse
6:20 AM; Minneapolis-St. Paul
2.2 °C; Cloudy
The normal route this morning.
Biking Commuting 50:50 21.44 km (2:22 / km) +83m 2:20 / km
ahr:144 max:164 shoes: All-City Space Horse
3:16 PM; Hamline Midway/Como Park
3.8 °C; Cloudy
TPC to Home via Midtown Greenway. Stopped at the GearJunkie's to pick up my new favorite cup, a Yeti Rambler 20, which I won in a photo contest. Pretty awesome. Good to catch up with Stephen, too. Slight, but noticeable headwind that made me wish for warmer gloves (I was wearing the thin ones) and my neoprene overboots. But I survived quite easily.
Hiking 31:05 [1] 3.28 km (9:29 / km) +64m 8:38 / km
ahr:100 max:114 shoes: Asolo FSN 95
4:39 PM; Hamline Midway/Frogtown
3.5 °C; Cloudy
Happy dogs made a friend today: all of a sudden they took off like a flash. Next thing I knew, they were playing with another pup. Chatted some with the owner and we parted ways, all pups following their respective owners obediently.
Thursday Dec 10, 2015 #
Biking Commuting 29:44 12.49 km (2:23 / km) +50m 2:20 / km
ahr:129 max:153 shoes: All-City Space Horse
6:26 AM; Hamline/Midway to St. Louis Park
5.2 °C; Cloudy
Very mild morning.
Biking Commuting 33:08 14.24 km (2:20 / km) +97m 2:15 / km
ahr:134 max:151 shoes: All-City Space Horse
3:49 PM; Minneapolis-St. Paul
6.6 °C; Clear
Unbelievable weather, nice wind from the rear. Roads were still a little wet from the rain this PM. No skiing today, can't quite imagine that there is decent snow after a day like today.
Hiking 36:57 [1] 3.48 km (10:37 / km) +86m 9:27 / km
ahr:93 max:114 shoes: Asolo FSN 95
4:35 PM; Hamline Midway/Frogtown
7.0 °C; Clear
Wednesday Dec 9, 2015 #
Biking Commuting 34:30 12.52 km (2:45 / km) +54m 2:42 / km
shoes: All-City Space Horse
6:27 AM; Hamline Midway/Como Park
-0.7 °C; Partly cloudy
I guess it had to happen one day. Slight frost on wet pavement, Green Line train about to turn my light green causing a momentary lapse of reason and zip, my bike slides away from under me in the sharp 90 degree right turn from UMN Transitway onto 25th Ave SE. Fell, slid, not too bad. Got back on bike and rode very conservatively for rest of the way.
Biking Commuting 36:29 14.23 km (2:34 / km) +92m 2:29 / km
ahr:131 max:150 shoes: All-City Space Horse
3:49 PM; Minneapolis-St. Paul
6.5 °C; Cloudy
A little stiff from the fall but not bad. Took it easy, slight headwind, too.
Hiking 38:26 [1] 3.78 km (10:10 / km) +79m 9:13 / km
ahr:93 max:110 shoes: Asolo FSN 95
4:39 PM; Hamline Midway/Como Park
6.3 °C; Cloudy
Tuesday Dec 8, 2015 #
Biking Commuting 36:34 11.94 km (3:04 / km) +49m 3:00 / km
ahr:114 max:144 shoes: All-City Space Horse
7:02 AM; Hamline Midway/Como Park
-0.1 °C; Chance of rain
Lab work at Como HealthPartners. Rode in street clothing so took it easy. Very nice and easy ride to work.
Hiking 34:03 [1] 3.34 km (10:12 / km) +86m 9:02 / km
ahr:94 max:120 shoes: Asolo FSN 95
4:34 PM; Hamline Midway/Frogtown
4.8 °C; Chance of rain
Roux seemed to have had several shots of espresso.
Biking Commuting 31:42 12.19 km (2:36 / km) +57m 2:32 / km
ahr:135 max:168 shoes: All-City Space Horse
3:46 PM; Hamline Midway/Como Park
4.9 °C; Cloudy
Wet streets and some rain drops, a moist commute home.
XC Skiing Skate 1:30:51 20.57 km (4:25 / km) +256m 4:10 / km
ahr:152 max:176 shoes: Atomic Worldcup Skate '11
6:29 PM; Hyland Park Reserve
3.5 °C; Chance of rain
I couldn't quite believe that with 4-6 °C today we would have had decent snow. Left to my own devices, I would have probably opted for the Battle Creek bounding group but Karl thought it would be fine (though he wavered at the last moment). It was very decent, better actually than last Saturday, with less mashed potatoes in the hills. So high intensity intervals it was:
Warm-up
5 x 1.6 km in ~5:30-5:40 at L4/RP heart rate
The short flat loop as recovery
Cool-down
Awesome workout. Brown everywhere but white at Hyland. Awesome!
Monday Dec 7, 2015 #
Biking Commuting 33:48 14.08 km (2:24 / km) +78m 2:20 / km
ahr:126 max:152 shoes: All-City Space Horse
6:13 AM; Hamline Midway
0.4 °C; Cloudy
Hiking 34:38 3.75 km (9:14 / km) +62m 8:32 / km
ahr:94 max:127 shoes: Nike Air Pegasus+ 29 Trail WR
4:51 PM; Hamline Midway/Como Park
Cloudy
Biking Commuting 34:26 13.81 km (2:30 / km) +97m 2:25 / km
ahr:135 max:155 shoes: All-City Space Horse
3:55 PM; Minneapolis-St. Paul
6.7 °C; Partly cloudy
Sunday Dec 6, 2015 #
Hiking 1:08:09 [1] 6.42 km (10:37 / km) +21m 10:26 / km
ahr:82 max:102 shoes: Nike Air Pegasus+ 29 Trail WR
6:15 AM; Hamline Midway/Como Park
3.8 °C; Cloudy
When I took the dogs out for feeding this morning, the snow conditions were such that I decided not to drive to Hyland for a ski, as I had planned. Then I saw Karl's email, he was expecting me at 6:00 AM and so I went. He wasn't up. Changed plans again and took pooches for a long walk, on my standard running route. Nice walk, happy dogs, quiet morning.
Saturday Dec 5, 2015 #
XC Skiing Skate 1:42:33 21.44 km (4:47 / km) +137m 4:38 / km
ahr:154 max:171 shoes: Atomic Worldcup Skate '11
7:05 AM; Hyland Park Reserve
3.4 °C; Partly cloudy
Got there at 7:00 and the place was already a zoo. Saw Andy U, He was the only guy from our group. Others were Dallas, Rob L and Kevin B. And about every high school from around the metro area seemed to have had some representatives. Mashed potatoes in the small uphills, made me appreciate to be no longer in Wave 5 at the Birkie, that's what it felt like. Overheard one veteran skier talk to his buddy: "Now there is cross country skiing and there is what I call newfangled. I think it's on its way out. What? Yes, skate, you'll see!"
I don't know whether skate skiing is on the way out, but if I ski tomorrow, I will stride.
Hiking 40:00 [1] 3.58 km (11:10 / km) +8m 11:03 / km
shoes: Asolo FSN 95
12:07 PM; Hamline Midway/Frogtown
7.2 °C; Cloudy
Walk with Lynn and the dogs. Mild, walked without hat or gloves while we were walking with the wind. Snow now very slushy, puddles on the sidewalks.
Friday Dec 4, 2015 #
Hiking 53:10 4.0 km (13:18 / km) +104m 11:46 / km
ahr:83 max:123 shoes: Asolo FSN 95
4:06 PM; Hamline Midway/Frogtown
5.2 °C; Clear
Snow's not going to last much longer. Spring like or fall like, depending on your outlook. I'll try to get another ski at Hyland in early tomorrow.
Thursday Dec 3, 2015 #
Hiking 37:48 3.86 km (9:48 / km) +73m 8:57 / km
ahr:103 max:131 shoes: Nike Air Pegasus+ 30
4:40 PM; Hamline Midway/Frogtown
0.2 °C; Clear
Snow is crunchy again, colder than yesterday. This bodes well fro ski outing to Elm Creek later tonight.
XC Skiing Skate 1:21:23 19.29 km (4:13 / km) +152m 4:04 / km
shoes: Atomic Worldcup Skate '11
6:56 PM; Elm Creek Park Reserve
-1.8 °C; Clear
Forgot one pole strap. This was supposed to be a no-pole workout, It was no-poles alright. Saw Carol and Per. Perfect snow, just great!
Wednesday Dec 2, 2015 #
Hiking 17:12
ahr:112 max:152 shoes: Nike Air Pegasus+ 30
12:48 PM; Target CC
Climbed stairs, 37 floors at City Center. First down, for a warm-up, then up. The bad thing is the sweating, being bathed in sweat, back at my desk.
Hiking 36:22 3.5 km (10:23 / km) +59m 9:35 / km
ahr:93 max:122 shoes: Asolo FSN 95
4:32 PM; Hamline Midway/Frogtown
2.3 °C; Light rain
Much warmer than yesterday, slushy snow. Did some turn-command work with dogs at Hamline U campus. They are getting pretty good.
Tuesday Dec 1, 2015 #
Running 4:30 1.26 km (3:34 / km) +234m 1:51 / km
shoes: Nike Air Pegasus+ 30
6:54 AM; Hamline/Midway to St. Louis Park
0.9 °C; Chance of rain
Definitely not my track. Skyscrapers do funny things to GPS tracks.
Running 6:37 1.12 km (5:54 / km) +3m 5:50 / km
shoes: Nike Air Pegasus+ 30
6:20 AM; Hamline Midway/Frogtown
0.9 °C; Light rain
Hiking 34:13 [1] 3.58 km (9:33 / km) +72m 8:41 / km
shoes: Asolo FSN 95
4:02 PM; Hamline Midway/Frogtown
-0.2 °C; Cloudy
Yesterday running in soft snow, today hiking in crusty snow and icy sidewalks. Especially the pedestrian bridge was very slick. Had been thinking about riding my bike tomorrow, definitely not. The weather had turned colder during the day.
Running 7:48 1.29 km (6:03 / km) +26m 5:30 / km
shoes: Nike Air Pegasus+ 30
3:40 PM; Hamline Midway/Frogtown
0.0 °C; Cloudy
Running 7:48 1.29 km (6:03 / km) +26m 5:30 / km
shoes: Nike Air Pegasus+ 30
3:40 PM; Hamline Midway/Frogtown
0.0 °C; Cloudy
Definitely not my track. Skyscrapers do funny things to GPS tracks.
Running 7:48 1.29 km (6:03 / km) +26m 5:30 / km
shoes: Nike Air Pegasus+ 30
3:40 PM; Hamline Midway/Frogtown
0.0 °C; Cloudy
XC Skiing Skate 1:25:33 20.78 km (4:07 / km) +125m 4:00 / km
ahr:137 max:180 shoes: Atomic Worldcup Skate '11
6:38 PM; Hyland Park Reserve
-1.3 °C; Cloudy
Sisu MYR: 6 x 1.65 km at L4/RP
Karl sent me a message this PM to ask if I had seen Margie's email, I had not, did in fact not receive one. Anyway, an additional option today, going to Hyland instead of braking trail at Como or bounding in slush at Battle Creek. Of course I said yes. Traffic on 494 was quite reasonable and we met coach Jake and a number of our friends. We did a 20 minute warm-up, I had a couple of hard falls on my rear end, you forget how snow is kind of slippery and I forget that position on my skis that prevents me from sitting down. But it quickly came back.
After warm-up, the intervals, instead of by time, by laps:
6 x 2 laps at Level 4/Race Pace including the hill
1 recovery lap without the hill in between. I must have pushed the stop button instead of the lap button for one of the intervals, the last one, I believe. Oh well, I certainly know I did six.
Super workout! Fun to be on real snow.