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Training Log Archive: cfosp1

In the 7 days ending Apr 21, 2012:

activity # timemileskm+m
  Biking Commuting2 1:59:36 33.27(3:36) 53.54(2:14) 77
  Running4 1:41:08 12.04(8:24) 19.37(5:13) 50
  Orienteering1 1:29:42 5.92(15:10) 9.52(9:25) 191
  Strength: Flexibility4 1:22:00
  Swimming: Laps1 36:45 0.94(39:10) 1.51(24:20)
  Total8 7:09:11 52.16 83.94 317

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Saturday Apr 21, 2012 #

6 AM

Running 18:27 [3] 3.6 km (5:08 / km) +4m 5:06 / km
ahr:145 max:181 shoes: Nike Air Pegasus+ 27 Trail WR

6:37 AM. Hamline Midway/Como Park. Burned 334 calories.
5.5 °C

Strength: Flexibility 22:00 [3]

7:00 AM. Home.


12 PM

Orienteering race 1:29:42 [3] 9.52 km (9:25 / km) +191m 8:34 / km
ahr:149 max:175 shoes: Inov-8 Roclite 319

12:04 PM. Willow River State Park, WI. Burned 718 calories.
11.1 °C

No major mistakes, just a bunch of small ones. Slow and poky. I will add the play by play when today's map is posted, gave mine back because we ran out. Nice course, quite different from the previews meets I recall.

Red - Splits

Friday Apr 20, 2012 #

5 AM

Running 19:03 [3] 3.5 km (5:27 / km) +6m 5:24 / km
ahr:124 max:144 shoes: Nike Air Pegasus+ 27

5:16 AM. Hamline Midway/Como Park. Burned 322 calories.
1.1 °C

Strength: Flexibility 20:00 [3]

5:40 AM. Home.


12 PM

Swimming: Laps 36:45 [3] 1.51 km (24:20 / km)

12:15 PM. Minnetonka YMCA.


Alternating 2 laps of freestyle, 2 laps of breast. Average 33.40/lap; 3=fast 25.18"; 2=slow 52.82" (1 lap=25 yds) Several stops to adjust goggles.

Thursday Apr 19, 2012 #

5 AM

Running 34:17 [3] 6.19 km (5:32 / km) +21m 5:27 / km
ahr:134 max:147 shoes: Nike Air Pegasus+ 27

5:09 AM. Hamline Midway/Como Park. Burned 560 calories.
6.2 °C

Cool morning, glad for gloves and hat. Also glad for the port-a-potty at McMurray fields for an eergency pit stop.

Strength: Flexibility 20:00 [3]

5:50 AM. Home.


Tuesday Apr 17, 2012 #

6 AM

Biking Commuting 1:00:31 [3] 26.79 km (2:16 / km) +36m 2:15 / km
ahr:144 max:162 shoes: Schwinn Super Le Tour II

6:04 AM. Hamline Midway/Como Park. Burned 1228 calories.
1.0 °C

Even well dressed for the cold, the chill crept through and nipped my toes. Good ride. Love the early morning light.
4 PM

Biking Commuting 59:05 [3] 26.75 km (2:13 / km) +42m 2:12 / km
ahr:149 max:165 shoes: Schwinn Super Le Tour II

4:26 PM. Hamline Midway/Como Park. Burned 1211 calories.
15.2 °C

Good ride home, a little faster then on the way to work, in spite of headwind. Go figure ... Feels like my bottom bracket needs replacing.

Sunday Apr 15, 2012 #

11 AM

Running 29:21 [3] 6.08 km (4:50 / km) +19m 4:45 / km
ahr:152 max:172 shoes: Nike Air Pegasus+ 27 Trail WR

11:20 AM. Hamline Midway/Como Park. Burned 259 calories.
14.9 °C

My usual route. Noticed the City of St. Paul is at it again on Lexington Ave, at the bridge spanning BN tracks and Pierce Butler Rte, major construction this time. I took the time to look it up, they are putting in a pedestrian/bike bridge http://www.stpaul.gov/index.aspx?NID=638, yay! Probably to connect the Griggs Street Bikeway http://www.stpaul.gov/index.aspx?NID=4649 to Como Park, now we are talking. I also noticed that the county took down the construction fence around the new Como Pool. Son Colin came back from Iowa City for the weekend to do the life guard training, he'd like to get a job there.

Strength: Flexibility 20:00 [3]

11:45 AM. Home.


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