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Training Log Archive: cfosp1

In the 7 days ending May 26, 2012:

activity	#	time	miles		km		+m
Running	6	5:59:35	34.64	(10:23)	55.74	(6:27)	332
Strength: Flexibility	5	2:03:00
Biking Commuting	3	52:04	10.13	(5:08)	16.31	(3:12)	10
Swimming: Laps	1	50:22	1.27	(39:32)	2.05	(24:34)
Total	9	9:45:01	46.04		74.1		341

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Saturday May 26, 2012 #

8 AM

Running tempo 1:06:40 12.5 km (5:20 / km) +61m 5:12 / km
ahr:147 max:174 shoes: Nike Air Pegasus+ 27

8:27 AM. Hamline Midway/Como Park. Burned 1141 calories.
17.4 °C

Warm-up to Como Lake, tempo run around the lake, cool-down home. Took some pictures of the Lexington Ave bike bridge construction and the new Como Pool. Made it back home just before the rain started.

Strength: Flexibility 24:00 [3]

9:40 AM. Home.

Friday May 25, 2012 #

5 AM

Running 18:08 [3] 3.49 km (5:12 / km) +5m 5:09 / km
ahr:139 max:164 shoes: Nike Air Pegasus+ 27 Trail WR

5:51 AM. Hamline Midway/Como Park. Burned 331 calories.
11.3 °C

Glorious morning after 10 cm of rain over the past 36 hrs.

Strength: Flexibility 25:00 [3]

6:15 AM. Home.

11 AM

Biking Commuting 5:40 [3] 2.03 km (2:47 / km)
ahr:57 max:62 shoes: Schwinn Super Le Tour II

11:12 AM. Hamline Midway/Como Park. Burned 72 calories.
18.8 °C

Swimming: Laps 50:22 [3] 2.05 km (24:34 / km)

11:20 AM. Midway YMCA. Burned 596 calories.

2 FC, 2 B for 112 20-yard lengths

12 PM

Biking Commuting 5:32 [2] 1.97 km (2:49 / km) +2m 2:48 / km
ahr:121 max:133 shoes: Schwinn Super Le Tour II

12:34 PM. Hamline Midway/Como Park. Burned 95 calories.
20.2 °C

Thursday May 24, 2012 #

6 PM

Running 1:21:20 [3] 5.33 km (15:16 / km) +88m 14:06 / km
ahr:111 max:160 shoes: Inov-8 Mudclaws

6:20 PM. Battle Creek West, St. Paul. Burned 356 calories.
14.4 °C

I Have to remember my poles ...

Warm-up jog
3 reps of bounding uphill
Swing leg 3 times, then bound, balance
Swing leg 3 times, skip, balance
Cool-down jog
Curb step-ups, fast, 2 series of 1 minute each.

Tuesday May 22, 2012 #

4 AM

Running 2:11:32 23.04 km (5:43 / km) +134m 5:33 / km
ahr:137 max:162 shoes: Nike Air Pegasus+ 27 Trail WR

4:34 AM. Hamline Midway/Como Park. Burned 2100 calories.
14.1 °C

Overdistance training. Love those early morning runs, saw sun rise over Crosby Lake between hearing some tukeys gobble and a doe jump into the underbrush. As I was getting back to the top of E Mississippi River Rd, I came across more runners, many with their dogs. Had to kick it up a notch because James had asked me to wake him up at 0645. Made it just in time.

Strength: Flexibility 25:00 [3]

6:50 AM. Home.

10 AM

Biking Commuting 40:52 [3] 12.31 km (3:19 / km) +7m 3:19 / km
shoes: Schwinn Super Le Tour II

10:06 AM. Hamline Midway/Como Park. Burned 453 calories.
23.2 °C

Accompanying Lynn, who biked to work today! Checked into the nature of the construction along the UMN campus connector transit way. It is the light rail making an odd loop N and then back to University Ave.

Monday May 21, 2012 #

7 AM

Running 36:32 [3] 6.3 km (5:48 / km) +27m 5:41 / km
ahr:131 max:142 shoes: Nike Air Pegasus+ 27

7:39 AM. Hamline Midway/Como Park. Burned 568 calories.
13.3 °C

A perfect morning! Very slow and easy, trying to keep my HR around 130.

Strength: Flexibility 25:00 [3]

8:20 AM. Home.

Sunday May 20, 2012 #

8 AM

Running 25:23 [3] 5.08 km (5:00 / km) +16m 4:55 / km
ahr:145 max:157 shoes: Nike Air Pegasus+ 27 Trail WR

8:45 AM. Hamline Midway/Como Park. Burned 467 calories.
13.2 °C

Recovery jog after yesterday's busy schedule, followed by a good stretching session. Quite a bit cooler, too.

Strength: Flexibility 24:00 [3]

9:15 AM. Home.

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