Training Log Archive: cfosp1In the 7 days ending Jun 16, 2012:
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Saturday Jun 16, 2012 #
Running 9:54 [3] 1.81 km (5:28 / km) +2m 5:27 / km
ahr:133 max:143 shoes: Nike Air Pegasus+ 27 Trail WR
19.4 °C
Did a warm-up loop with Mellie, also to checkif the Hamline U stadion was unlocked. It was not, so I returned home, switched to cleats and rode my bike to SPA.
Biking Commuting 15:11 [3] 5.87 km (2:35 / km) +1m 2:35 / km
ahr:123 max:142 shoes: Schwinn Super Le Tour II
20.3 °C
Running tempo 57:42 [3] 11.67 km (4:57 / km) +16m 4:55 / km
ahr:156 max:174 shoes: Nike Air Pegasus+ 27 Trail WR
21.5 °C
Make-up session because I missed the Wednesday workout due to overdistance on Tuesday. Did OK, even without my pacemakers. Went a little faster, though. I also switched from counter-clockwise to clockwise after four Yassos.
Biking Commuting 15:50 [3] 5.86 km (2:42 / km) +1m 2:42 / km
ahr:133 max:146 shoes: Schwinn Super Le Tour II
21.1 °C
Just as I was done with my track workout it started raining ...
Strength: Flexibility 23:00 [3]
Orienteering race 54:38 [3] *** 6.28 km (8:42 / km) +30m 8:30 / km
ahr:153 max:168 shoes: Inov-8 Mudclaws
24.6 °C
Laura from Denmark introduced herself, she had taken Lynn's International Health Systems class and she and Michael had been at a party at our house and she remembered me. First hot an muggy, then heavy rain. Got really turned around looking for 228, which took me 11 minutes to locate. By that time it was ready to make my way back and I picked up a few mor CPs. Ended up with 140 pts, sufficient for 8th, with more than 5' to spare. I should have been able to pick up another one. In hindsight I might have been able to clean up some of the CPs in the open farther S. But with the mistakes at 228 and the rain I probably made the right choice.
Friday Jun 15, 2012 #
Biking Commuting 8:00 [3] 3.31 km (2:25 / km)
shoes: Schwinn Super Le Tour II
16.0 °C
Swimming: Laps 43:58 [3] 2.0 km (21:59 / km)
17.0 °C
2 fr/2 br, 25m pool. Water and air were cool, for first time in a long time my goggles fogged up. No water entered goggles. Function of cool temps or the fact that I put goggles on dry skin?
Biking Commuting 8:00 [3] 2.9 km (2:46 / km)
shoes: Schwinn Super Le Tour II
18.0 °C
Thursday Jun 14, 2012 #
Running 29:17 [3] 6.06 km (4:50 / km) +17m 4:46 / km
ahr:158 max:168 shoes: Nike Air Pegasus+ 27
18.8 °C
Sisu MYR canceled due to dangerous storms tonight :(((
Grabbed a window of opportunity and went for a quick run instead. Wind in back felt suffocatingly muggy but once we turned our noses into the wind it was fine.
Strength: Flexibility 10:00 [3]
Outside
Wednesday Jun 13, 2012 #
Running 17:47 [3] 3.48 km (5:07 / km) +6m 5:04 / km
ahr:148 max:168 shoes: Nike Air Pegasus+ 27
21.9 °C
Glad for this little run to get yesterday's overdistance out of my bones.
Strength: Flexibility 23:00 [3]
Outside
Tuesday Jun 12, 2012 #
Running 2:38:07 [3] 26.64 km (5:56 / km) +259m 5:40 / km
ahr:137 max:159 shoes: Nike Air Pegasus+ 27 Trail WR
11.4 °C
Overdistance training. Had to take advantage of the temps. Almost cold, I was glad for the extra layer. Mellie stirred up a Turkey hen with a flock of youngsters. She took a bath in the Mississippi, in Crosby Lake and some mucky puddle along the way. Somehow labs are only truly happy when they are wet.
Strength: Flexibility 10:00 [3]
Outside
Sunday Jun 10, 2012 #
Running 30:47 [3] 6.03 km (5:06 / km) +26m 5:00 / km
ahr:151 max:160 shoes: Nike Air Pegasus+ 27
29.2 °C
Took it too easy getting going this morning: hot run. But we hosed down both before and after the run.
Strength: Flexibility 8:00 [3]
29.0 °C
Outside