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

Training Log Archive: cfosp1

In the 31 days ending Aug 31, 2019:

activity # timemileskm+m
  Hiking32 27:54:34 81.34 130.9 668
  Biking Commuting34 16:12:17 269.8(3:36) 434.2(2:14) 1284
  Kayak: Lake2 6:55:34 33.68(12:20) 54.2(7:40) 86
  Roller Skiing Classic3 4:19:18 32.44(8:00) 52.21(4:58) 332
  Strength: weights3 2:57:59
  Roller Skiing Skate1 1:22:50 12.15(6:49) 19.56(4:14) 217
  Biking: Trail1 1:06:30 16.0(4:09) 25.75(2:35) 146
  Strength: Flexibility1 7:07
  Total58 60:56:09 445.41 716.81 2733
  [1-5]58 50:54:58

«»
4:36
0:00
» now
ThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSa

Saturday Aug 31, 2019 #

7 AM

Kayak: Lake 4:36:03 intensity: (3:24:19 @1) + (1:08:03 @2) + (3:41 @3) 34.5 km (8:00 / km) +53m 7:56 / km
ahr:111 max:142 shoes: Necky Arluk II

Onion River to Bono Creek
7:32 AM; Washburn, WI

17.2 °C; Partly cloudy
Left home at 7:30, made excellent time to Washburn, 1:13 or so for the 10.5 km. I was trying to call Craig because I arrived at Memorial Park quite before the agreed upn time, but there he was. Helped him to get his kayak into the lake, and off we went. We rounded the coal dock and Washburn Marina, then hugging the shore wihit ultimate goal Bono Creek. Thanks to the water's clarity, we were able to see remnants of pilings, boards and logs of various sizes. Craig told me of a friend who used to snorkel around the tiny islands off Thompson West End Park, wher he collected lures that hung up on the lumber under water. Farther south, we commented on houses that were built close to the water and less than a meter above lake level. They must get swamped when a noreaster comes in. Low shore gave way to tall bluffs and eventually we made it to Bono Creek. While Craig took a shore break, I explored Bono Creek, even entering the middle of three culvert pipes to cross Hwy 13. Made me think that kayakers who die must see a bright light at the end of a culvert. On the return trip, I helped Craig to get his 'yak up to the to of the bluff in Memorial Park and then hurried home. Not much to report except for being buzzed by a low-flying twin engine sea plane. Lynn and the dogs welcomed me back at Bayview Park. Good workout, I feel it in my core, shoulders and arms.

Friday Aug 30, 2019 #

7 AM

Hiking 2:00:09 [1] 9.77 km (12:18 / km) +103m 11:41 / km
ahr:92 max:115 shoes: Asolo FSN 95

Kjarvick McCulloch Loop
7:26 AM; Washburn, WI

13.2 °C; Clear
An old favorite with the dogs. Sadly, their old buddy Cody, the fat lab, moved away. We cut across the woods to the clearcut, and from there to Smith Fire Lane. Back down to the lake on Kjarvick. Met the farmer of the dairy and had a nice chat with him. It's his brother who has the bait shop. Friendly man, glad I had a chance to meet him. Instead of the beach, we took the RR grade and Bayview Park Rd. back home. Lovely late summer flowers along the way.

Thursday Aug 29, 2019 #

8 AM

Hiking 1:27:26 intensity: (47 @0) + (1:26:39 @1) 5.93 km (14:45 / km) +14m 14:34 / km
ahr:87 max:119 shoes: Barefoot

Onion to Sioux River
8:49 AM; Washburn, WI

16.0 °C; Partly cloudy
Waited for the rain to pass before going on our walk. Water significantly warmer this morning, odd how this happens, without much change in the wind direction. Saw a cedar waxwing, love seeing these birds.

Wednesday Aug 28, 2019 #

8 AM

Hiking 1:27:48 [1] 5.89 km (14:54 / km) +33m 14:30 / km
ahr:79 max:93 shoes: Barefoot

Onion to Sioux River
8:00 AM; Washburn, WI

13.3 °C; Cloudy
Cool and blustery, the water cold, at 8 °C. So cold, in fact, that I was wondering if there are any harmful effects by wading barefoot off and on for half an hour. My feet were feeling warm and toasty as soon as I returned home.

Tuesday Aug 27, 2019 #

2 PM

Hiking 1:23:53 intensity: (6:02 @0) + (1:17:51 @1) 5.79 km (14:29 / km) +14m 14:19 / km
ahr:78 max:113 shoes: Barefoot

Onion to Sioux River
2:50 PM; Washburn, WI

16.8 °C; Cloudy
Lovely afternoon walk to decompress from the long drive. Impressive cloud display, making me worried that we might get rained on. Only a few sprinkles, though. Wading was toe tingling, westerly wind drove out all the warm surface water.
6 PM

Hiking (Back 40) 31:05 intensity: (30:29 @0) + (36 @1) 1.27 km (24:26 / km) +13m 23:13 / km
ahr:78 max:108 shoes: Rubber Boots

Went in to replace defective trail cam fro Snapshot Wisconsin and the switch SD card in my own. Realized that I need to take my cheaters to make sure the cameras are turned on, the writing next to the three-way switch is too small for me to read. Also checked out the RR grade, vegetation has grown a lot since we arrived six years ago. When I went out

Monday Aug 26, 2019 #

6 AM

Hiking 39:03 intensity: (16:31 @0) + (19:43 @1) + (1:08 @2) + (28 @3) + (1:13 @4) 3.79 km (10:18 / km) +19m 10:03 / km
ahr:107 max:169

9 AM

Hiking (Home to Midway Animal Hos) 23:42 intensity: (6:02 @0) + (16:40 @1) + (1:00 @2) 1.72 km (13:46 / km) +7m 13:30 / km
ahr:110 max:144 shoes: Teva Terra Fi

Roux's got some white wiggly things in his poop and crawling out his rear end, looks like flukes but is probably tapeworm. Bringing a stool sample in.
5 PM

Biking Commuting 5:27 intensity: (1:00 @0) + (4:27 @1) 1.31 km (4:09 / km) +2m 4:08 / km
ahr:107 max:126

Sunday Aug 25, 2019 #

7 AM

Hiking 40:49 intensity: (2:48 @0) + (35:21 @1) + (2:40 @2) 3.69 km (11:03 / km) +18m 10:48 / km
ahr:112 max:148

Saturday Aug 24, 2019 #

7 AM

Roller Skiing Classic 1:25:35 intensity: (3:38 @1) + (15:13 @2) + (44:15 @3) + (7:32 @4) + (14:57 @5) 17.79 km (4:49 / km) +85m 4:42 / km
ahr:142 max:167 shoes: One Way Classic 5

Big Rivers Classic Workout
7:14 AM; Hamline Midway/Como Park

17.1 °C; Cloudy
The usual, classic technique and specific strength workout, 3 x no-pole striding Hwy 13 to Lilydale down and 3 x L3 douple poling back to Hwy 13 up. Many cyclists, runners walkers and three roller skier unknown to me. Two women were walking their Malinois Belgian shepherds. I carried on an interval conversation with them as I progressed. This was just the beginning of a busiy day with hardly any rest until we sat down at the Bavarian Hunter.
3 PM

Biking: Trail 1:06:30 intensity: (9 @0) + (38:58 @1) + (15:00 @2) + (12:23 @3) 25.75 km (2:35 / km) +146m 2:31 / km
ahr:119 max:151 shoes: All-City Space Horse

Gateway-Browns Creek Stillwater Bavarian Hunter
3:16 PM;

22.1 °C; Clear
Nice outing with Lynn, Joe & Peggy with opulent dinner and much beer at the Bavarian Hunter.

Friday Aug 23, 2019 #

6 AM

Biking Commuting 28:57 intensity: (50 @0) + (17:46 @1) + (10:21 @2) 13.46 km (2:09 / km) +28m 2:08 / km
ahr:130 max:147

3 PM

Biking Commuting 33:59 intensity: (54 @0) + (13:56 @1) + (19:09 @2) 13.86 km (2:27 / km) +56m 2:24 / km
ahr:133 max:150

Hiking 39:46 intensity: (1:03 @0) + (31:27 @1) + (7:16 @2) 3.78 km (10:32 / km) +23m 10:13 / km
ahr:122 max:146

Thursday Aug 22, 2019 #

6 AM

Biking Commuting 30:31 intensity: (33 @0) + (23:17 @1) + (6:41 @2) 13.6 km (2:15 / km) +36m 2:13 / km
ahr:129 max:148

3 PM

Biking Commuting 31:48 intensity: (12 @0) + (16:50 @1) + (14:32 @2) + (14 @3) 13.58 km (2:20 / km) +59m 2:18 / km
ahr:134 max:152

Hiking 45:05 intensity: (17:55 @0) + (27:10 @1) 3.78 km (11:55 / km) +19m 11:38 / km
ahr:103 max:128

Wednesday Aug 21, 2019 #

6 AM

Biking Commuting 31:00 intensity: (1:04 @0) + (16:09 @1) + (13:47 @2) 13.84 km (2:14 / km) +20m 2:13 / km
ahr:132 max:147

3 PM

Biking Commuting 32:09 intensity: (1:42 @0) + (13:27 @1) + (17:00 @2) 13.54 km (2:22 / km) +53m 2:20 / km
ahr:131 max:146

Hiking 42:49 intensity: (8:13 @0) + (34:36 @1) 3.74 km (11:28 / km) +16m 11:13 / km
ahr:105 max:130

Tuesday Aug 20, 2019 #

6 AM

Biking Commuting (Home to TPC) 29:57 intensity: (52 @0) + (7:07 @1) + (18:12 @2) + (3:27 @3) + (19 @4) 14.01 km (2:08 / km) +39m 2:07 / km
ahr:138 max:158 shoes: All-City Space Horse

Leaving now as the sun just peeps over the horizon, fall is approaching. Full distance normal ride to work, including Como Ave and Northern Pacific #9. State Fair looks like it's ready to go, the remainder of the month of August will be through So. St. Anthony rather than Snelling and Como. Pushing, but not too hard. Two stops for photos taking advantage of beautiful morning light and still just under 30 minutes.
3 PM

Biking Commuting (TPC to Home) 27:37 intensity: (4:22 @1) + (13:06 @2) + (6:12 @3) + (3:57 @4) 13.59 km (2:02 / km) +55m 1:59 / km
ahr:146 max:163 shoes: All-City Space Horse

Nice little tailwind helped me to move FAST.

Hiking (Energy Park Short) 40:28 intensity: (16:37 @0) + (23:51 @1) 3.74 km (10:50 / km) +23m 10:30 / km
ahr:101 max:117 shoes: Hoka One One Clifton 2

6 PM

Roller Skiing Classic 1:28:00 intensity: (1:14 @1) + (6:25 @2) + (36:45 @3) + (12:45 @4) + (30:51 @5) 17.6 km (5:00 / km) +198m 4:44 / km
ahr:153 max:177 shoes: One Way Classic 5

EU MYR:
6:32 PM; Lower Afton Road

25.4 °C; Partly cloudy
Good turnout for this late summer workout lead my Heather and Jake. I hope my hanging back is the result of my slower wheels and not of poor fitness or technique. Muggy conditions, the wet spot is back. but a great workout.

Monday Aug 19, 2019 #

6 AM

Biking Commuting (Home to TPC) 30:00 intensity: (26 @0) + (4:26 @1) + (20:58 @2) + (2:11 @3) + (1:59 @4) 13.91 km (2:09 / km) +27m 2:08 / km
ahr:142 max:165 shoes: All-City Space Horse

Dinkytown Greenway is officially open again. I had noticed towards the end of last week that the large piles of dirt in the area east of the Northern Pacific #9 Bridge were being removed and on Friday I even saw a sweeper. Now I'll be able to take the RR service road for variety again. The whole affair ended up not being as much of an obstacle to my commute, if anything, I was faster than usual because the "detour" was shorter albeit bumpier and technically trespass on BNSF property. But it's an attractive nuisance and in the years of having used this route, I have not been called upon by anyone, not even by the occasional police patrol. I also noticed that the Mill City Ruins boardwalk is looking worse for wear. Time they rebuild it as they did short sections over the last couple of years.
3 PM

Biking Commuting (TPC to Home) 30:37 intensity: (51 @0) + (2:58 @1) + (24:34 @2) + (2:14 @3) 13.5 km (2:16 / km) +54m 2:13 / km
ahr:140 max:156 shoes: All-City Space Horse

Hiking (Energy Park Short) 43:09 intensity: (28:21 @0) + (14:48 @1) 3.77 km (11:27 / km) +19m 11:10 / km
ahr:97 max:126 shoes: Hoka One One Clifton 2

Sunday Aug 18, 2019 #

9 AM

Hiking (Energy Park Lexington to ) 1:12:02 intensity: (30:21 @0) + (41:15 @1) + (26 @2) 6.27 km (11:30 / km) +37m 11:10 / km
ahr:101 max:141

Roux had a mind of his own this morning. got too focused on a squirrel sitting atop a dumpster and needed to literally be dragged away.

Saturday Aug 17, 2019 #

8 AM

Hiking (Hamline to UMN Campus Con) 1:39:02 intensity: (42:38 @0) + (56:24 @1) 8.01 km (12:21 / km) +48m 12:00 / km
ahr:100 max:134 shoes: Hoka One One Clifton 2

Hadn't done this stretch in a long time. Looks like the Midway Stadium warehouse (has an official name, now) has two new tenants since I last came by. Not surprisingly, the abandoned track was heavily overgrown, more so than in previous years. The S of fair grounds parking fields are getting ready for the State Fair. When we got closer to the old TV station now fair grounds employment office, we noticed a ton of cars and a long line of people standing out the door. I guess the Fair is hiring.
2 PM

Biking Commuting (Home to Midway Y) 10:14 intensity: (9:30 @0) + (44 @1) 1.99 km (5:08 / km)
ahr:84 max:110 shoes: All-City Space Horse

Biking to Y with Lynn.

Strength: weights (eGym x 4) 1:04:55 intensity: (53:43 @1) + (11:09 @2) + (3 @3)
ahr:90 max:125 shoes: Hoka One One Clifton 2

Finally added leg press today so I can do the full circuit. Converted this from a screen shot of one circuit in the eGym app:
eGym Chest press; 20 reps 27.22 kg
eGym Leg extension; 20 reps 34.93 kg
eGym Back trainer; 20 reps 27.22 kg
eGym Lat pulldown; 20 reps 52.16 kg
eGym Leg press; 20 reps 94.80 kg
eGym Seated row; 20 reps 38.56 kg
eGym Leg curl; 20 reps 27.22 kg
eGym Abdominal trainer; 20 reps 31.75 kg
eGym Shoulder press 220 reps 18.14 kg

Strength: Flexibility (Post Strength Stretches) 7:07 [0]
ahr:79 max:98

Lower back stretches after weight session.

Biking Commuting (Midway Y to Home) 5:21 intensity: (23 @0) + (4:11 @1) + (47 @2) 1.9 km (2:49 / km) +8m 2:45 / km
ahr:120 max:141 shoes: All-City Space Horse

Friday Aug 16, 2019 #

6 AM

Biking Commuting (TPC to Home) 31:30 intensity: (52 @0) + (18:51 @1) + (11:47 @2) 13.71 km (2:18 / km) +32m 2:16 / km
ahr:131 max:148 shoes: All-City Space Horse

11 AM

Biking Commuting (Home to TPC) 31:13 intensity: (40 @0) + (18:33 @1) + (11:24 @2) + (36 @3) 13.74 km (2:16 / km) +53m 2:14 / km
ahr:131 max:154 shoes: All-City Space Horse

3 PM

Hiking (Hamline Campus) 26:16 [1] 2.31 km (11:23 / km)
ahr:113 max:126 shoes: Hoka One One Speedgoat 2

Quick dog walk before helping Joel to cut some rogue trees from his hedge.

Thursday Aug 15, 2019 #

5 AM

Biking Commuting (Home to Midway Y) 5:40 intensity: (49 @0) + (4:51 @1) 2.01 km (2:49 / km)
ahr:109 max:127 shoes: All-City Space Horse

Strength: weights (eGym x 3) 47:38 intensity: (44:55 @1) + (20 @2) + (2:23 @3)
ahr:79 max:114 shoes: Shimano SH-MT34L

eGym Chest press; 20 reps 27.22 kg
eGym Leg extension; 20 reps 34.93 kg
eGym Back trainer; 20 reps 27.22 kg
eGym Lat pulldown; 20 reps 52.16 kg
One-legged squats instead of eGym Leg press
eGym Seated row; 20 reps 38.56 kg
eGym Leg curl; 20 reps 27.22 kg
eGym Abdominal trainer; 20 reps 31.75 kg
eGym Shoulder press 220 reps 18.14 kg

Biking Commuting (Midway Y to TPC via Home) 34:01 intensity: (35 @0) + (10:49 @1) + (21:42 @2) + (55 @3) 15.57 km (2:11 / km) +37m 2:10 / km
ahr:137 max:153 shoes: All-City Space Horse

3 PM

Biking Commuting (TPC to Home) 32:20 intensity: (18:10 @1) + (14:10 @2) 13.57 km (2:23 / km) +51m 2:20 / km
ahr:133 max:151 shoes: All-City Space Horse

Hiking (Energy Park Short) 42:56 intensity: (39:28 @0) + (26 @1) + (3:02 @3) 3.81 km (11:17 / km) +21m 10:59 / km
ahr:86 max:109 shoes: Hoka One One Speedgoat 2

Wednesday Aug 14, 2019 #

6 AM

Biking Commuting (Home to TPC) 28:55 intensity: (47 @0) + (17:43 @1) + (9:51 @2) + (34 @3) 13.48 km (2:09 / km) +28m 2:07 / km
ahr:131 max:154 shoes: All-City Space Horse

3 PM

Biking Commuting (TPC to Home) 31:16 intensity: (9 @0) + (16:15 @1) + (14:52 @2) 13.55 km (2:18 / km) +58m 2:16 / km
ahr:133 max:149 shoes: All-City Space Horse

Hiking (Energy Park Short) 43:41 intensity: (39:46 @0) + (3:55 @1) 3.83 km (11:25 / km) +10m 11:16 / km
ahr:91 max:115 shoes: Hoka One One Clifton 2

Tuesday Aug 13, 2019 #

6 AM

Biking Commuting (Home to TPC) 28:47 intensity: (55 @0) + (5:15 @1) + (20:44 @2) + (1:53 @3) 13.56 km (2:07 / km) +18m 2:07 / km
ahr:139 max:154 shoes: All-City Space Horse

3 PM

Biking Commuting (TPC to Home) 29:36 intensity: (27 @0) + (1:45 @1) + (13:41 @2) + (11:27 @3) + (2:16 @4) 13.55 km (2:11 / km) +56m 2:08 / km
ahr:148 max:160 shoes: All-City Space Horse

Hiking (Energy Park Short) 40:16 intensity: (4:33 @0) + (34:12 @1) + (1:17 @2) + (14 @3) 3.89 km (10:21 / km) +35m 9:54 / km
ahr:106 max:146 shoes: Hoka One One Clifton 2

6 PM

Hiking 10:00 intensity: (3:16 @1) + (5:58 @2) + (46 @3) 1.08 km (9:16 / km)
ahr:137 max:153

Strength: weights (eGym x 4) 1:05:26 intensity: (39:43 @1) + (25:43 @2)
ahr:98 max:126 shoes: Hoka One One Clifton 2

Doing this because roller ski workout with EU was cancelled due to inclement weather.
Still haven't gotten the leg press added to my circuit, so it's still one-legged squats instead. Added weight to back trainer and leg curl. leg extension felt hard since I had a hard bike ride home today.
Chest press 25.5 kg
Leg extension 35 kg
Back trainer 25.5 kg
One-legged squats (10L, 10R)
Seated row 38 kg
Leg curl 27 kg
Abdominal trainer 32 kg
Shoulder press 18 kg

Hiking 5:30 [1] 0.98 km (5:38 / km)
ahr:124 max:128

Monday Aug 12, 2019 #

6 AM

Biking Commuting 28:35 intensity: (38 @0) + (9:17 @1) + (17:21 @2) + (1:19 @3) 13.51 km (2:07 / km) +17m 2:06 / km
ahr:136 max:156

4 PM

Biking Commuting 30:05 intensity: (2:13 @1) + (19:40 @2) + (7:35 @3) + (37 @4) 13.52 km (2:13 / km) +58m 2:11 / km
ahr:146 max:158

Hiking 51:59 intensity: (2:42 @0) + (49:17 @1) 1.99 km (26:04 / km) +21m 24:46 / km
ahr:105 max:119

Sunday Aug 11, 2019 #

8 AM

Hiking (Como Golf Course) 1:34:23 intensity: (6:08 @0) + (1:21:35 @1) + (6:16 @2) + (24 @3) 8.72 km (10:49 / km) +46m 10:33 / km
ahr:113 max:154 shoes: Hoka One One Speedgoat 2

Busy at golf course. The crossing along the ridge seemed like a tunnel of green.

Saturday Aug 10, 2019 #

7 AM

Roller Skiing Classic 1:25:43 intensity: (2:32 @0) + (12:43 @1) + (4:58 @2) + (39:14 @3) + (5:39 @4) + (20:37 @5) 16.82 km (5:06 / km) +49m 5:01 / km
ahr:140 max:173 shoes: One Way Classic 5

Big Rivers Classic Workout
7:06 AM; Hamline Midway/Como Park

18.4 °C; Cloudy
It rained early this morning and I had already sent Karl an email to cancel. Never heard back and it didn't rain any longer, so I went to pick him up. Good thing we went, no rain while we were out and on classic roller skis, the wet pavement (dry under tree cover) doesn't really make a difference on classic roller skis. Did the usual workout, no-[ole striding down, L3 double poling up. The last interval turned out to be more of an L4. Nice progression in terms of speed, last one also being the fastest one. Tried to focus on the abdominal crunch and knee flexion. A few runners, walkers and bikers, light use. Four turkeys crossing trail near Lucky 13, as we were finishing up.
1 PM

Hiking 43:43 intensity: (1:20 @0) + (41:29 @1) + (54 @2) 3.7 km (11:49 / km) +15m 11:36 / km
ahr:113 max:148

Friday Aug 9, 2019 #

6 AM

Biking Commuting 28:54 intensity: (55 @0) + (8:11 @1) + (19:39 @2) + (9 @3) 13.56 km (2:08 / km) +19m 2:07 / km
ahr:136 max:152

3 PM

Biking Commuting 28:27 intensity: (6:27 @1) + (18:57 @2) + (3:00 @3) + (3 @4) 13.49 km (2:07 / km) +52m 2:04 / km
ahr:141 max:158

Hiking 39:50 intensity: (30:41 @0) + (9:09 @1) 3.77 km (10:34 / km) +14m 10:22 / km
ahr:97 max:119

Thursday Aug 8, 2019 #

5 AM

Biking Commuting 7:48 intensity: (2:57 @0) + (4:51 @1) 2.0 km (3:54 / km)
ahr:104 max:124

Hiking 47:40 intensity: (42:32 @0) + (5:08 @1)
ahr:89 max:115

Biking Commuting 29:46 intensity: (29 @0) + (6:34 @1) + (21:26 @2) + (1:17 @3) 13.45 km (2:13 / km) +37m 2:11 / km
ahr:138 max:154

3 PM

Biking Commuting 27:28 intensity: (2:43 @1) + (17:49 @2) + (5:48 @3) + (1:08 @4) 13.52 km (2:02 / km) +56m 1:59 / km
ahr:145 max:161

Hiking 54:07 intensity: (23:22 @0) + (26:33 @1) + (4:12 @2) 3.99 km (13:34 / km) +24m 13:10 / km
ahr:105 max:148

Wednesday Aug 7, 2019 #

6 AM

Biking Commuting 29:25 intensity: (1:38 @0) + (14:37 @1) + (12:57 @2) + (13 @3) 13.53 km (2:10 / km) +26m 2:09 / km
ahr:132 max:152

3 PM

Biking Commuting 28:28 intensity: (41 @0) + (5:07 @1) + (21:13 @2) + (1:27 @3) 13.5 km (2:07 / km) +58m 2:04 / km
ahr:140 max:154

Hiking 36:19 intensity: (6:31 @0) + (29:44 @1) + (4 @2) 3.77 km (9:38 / km) +25m 9:20 / km
ahr:107 max:135

Tuesday Aug 6, 2019 #

6 AM

Biking Commuting (TPC to Home) 28:12 intensity: (53 @0) + (4:57 @1) + (12:06 @2) + (5:44 @3) + (4:32 @4) 13.76 km (2:03 / km) +28m 2:02 / km
ahr:144 max:165 shoes: All-City Space Horse

3 PM

Biking Commuting 29:07 intensity: (7 @0) + (10:43 @1) + (15:39 @2) + (2:38 @3) 13.39 km (2:10 / km) +55m 2:08 / km
ahr:138 max:156

Hiking 42:14 intensity: (1:42 @0) + (39:08 @1) + (1:24 @2) 3.74 km (11:18 / km) +16m 11:03 / km
ahr:108 max:148

6 PM

Roller Skiing Skate 1:22:50 intensity: (8:55 @1) + (24:15 @2) + (20:27 @3) + (3:56 @4) + (25:17 @5) 19.56 km (4:14 / km) +217m 4:01 / km
ahr:142 max:170 shoes: Pursuit T6004 roller skis

EU MYR Skate Intervals 5 x 5:00 L3, 2 x 2:00 L4
6:37 PM; Battle Creek West

26.9 °C; Clear
Karl wasn't able to make it tonight because of a World Cup prep meeting so I drove alone. Didn't have any great expectations for this workout given my performance during previous sessions. So I was surprised that I was able to keep up with the A squad for the L3 intervals while staying L3 myself. I think this was a combination of them really watching their heart rate and my skate wheels being run down to the quick. I even led one interval, the only time I got into L4 territory. Did two L4 after and that's when Alan and Anatoly clearly pulled away. More than everything, I was happy to be able to keep up with those guys!

Monday Aug 5, 2019 #

6 AM

Biking Commuting 29:09 intensity: (1:23 @0) + (11:01 @1) + (14:52 @2) + (1:53 @3) 13.51 km (2:09 / km) +25m 2:08 / km
ahr:134 max:154

4 PM

Biking Commuting 2:15 intensity: (1:13 @0) + (1:02 @1) 0.54 km (4:08 / km)
ahr:93 max:119

Biking Commuting 3:40 intensity: (8 @0) + (3:32 @1) 1.19 km (3:05 / km) +6m 3:01 / km
ahr:111 max:119

Saturday Aug 3, 2019 #

6 AM

Hiking 35:42 intensity: (27:57 @0) + (7:45 @1) 2.58 km (13:51 / km) +23m 13:16 / km
ahr:90 max:118

Kayak: Lake 56:02 intensity: (42:23 @1) + (13:39 @2) 8.03 km (6:59 / km) +1m 6:58 / km
ahr:116 max:130 shoes: Necky Arluk II

Onion River to La Pointe
6:19 AM; Washburn, WI

19.9 °C; Clear
The annual trek to La Pointe to greet friends at the Point to La Pointe swim finish. Ann got third place in the women, Mary reached her goal to finish in under an hour. Saw Ian, who was happy with his result and Mike, who was still waiting for Julia.

Hiking 28:43 intensity: (19:22 @0) + (9:21 @1) 1.65 km (17:27 / km)
ahr:97 max:113

Kayak: Lake 1:23:29 intensity: (17:55 @1) + (48:15 @2) + (17:19 @3) 11.67 km (7:09 / km) +32m 7:03 / km
ahr:127 max:142 shoes: Necky Arluk II

La Pointe-Bayfield-Onion River
9:15 AM; Washburn, WI

21.1 °C; Clear
Meant to reach Basswood Island before heading back, but a decent NE wind was whipping up some serious chop. I relented and turned towards Bayfield and then SW. Now, I had following waves and took advantage wherever I could, surfing. Opportunity to practice my stern brace. Made good time during that SE leg, almost disappointing to get into the lee of Mt. Ashwabay.
3 PM

Hiking 31:15 intensity: (30:12 @0) + (1:03 @1) 3.81 km (8:12 / km)
ahr:83 max:114

Friday Aug 2, 2019 #

6 AM

Hiking 1:16:58 intensity: (52:16 @0) + (24:42 @1) 5.38 km (14:18 / km) +4m 14:15 / km
ahr:94 max:118

10 AM

Hiking 26:46 intensity: (19:58 @0) + (6:45 @1) + (3 @3) 0.97 km (27:36 / km) +12m 26:03 / km
ahr:85 max:130

Thursday Aug 1, 2019 #

6 AM

Biking Commuting 30:01 intensity: (31 @0) + (10:38 @1) + (18:52 @2) 13.53 km (2:13 / km) +25m 2:12 / km
ahr:134 max:150

3 PM

Biking Commuting 30:02 intensity: (2 @0) + (10:24 @1) + (16:07 @2) + (3:29 @3) 13.35 km (2:15 / km) +56m 2:12 / km
ahr:140 max:157

« Earlier | Later »