Training Log Archive: cfosp1In the 7 days ending Oct 24, 2012:
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Wednesday Oct 24, 2012 #
Strength: Flexibility 28:00 [3]
14.0 °C
Running 43:05 [3] 7.74 km (5:34 / km) +34m 5:27 / km
ahr:150 max:164 shoes: Nike Air Pegasus+ 27
14.2 °C
Took camera to take pictures of wolves stalking Mellie while displaying predatory body language. This was the first time that they did NOT run along on the inside of their enclosure. Maybe the wind, coming from NNE and blowing our scent away from the pen? Had a nice jog across Como Golf Course following the the ridge between where Arlington turns N into Chelsea and the clubhouse. Initially I thought this was an old RR embakment, but after looking at a topo map and not finding any reference to tracks I am not so sure anymore. Took a few pictures at the Lexington Bike Bridge, the final part of the span is supposed to be installed a week from today.
Biking Commuting 22:59 [3] 9.58 km (2:24 / km) +17m 2:23 / km
ahr:136 max:154 shoes: All-City Space Horse
14.6 °C
Light rain on way out. Meeting Rob to discuss (almost) finished translation job for some of their product manuals. Very productive!
Biking Commuting 27:38 [3] 9.04 km (3:03 / km) +47m 2:59 / km
ahr:127 max:146 shoes: All-City Space Horse
13.4 °C
Für meine ostbelgischen Freunde: so ein richtig fieser belgischer Herbsttag mit Pfützen, Schlamm and spritzenden Autos. Da macht das Radfahren Spaß! Real rain on the way back home, my first ride in wet weather on the Horse. Not quite soaked but wet enough. When I rubbed the rain off my cycling computer, the darn thing popped out of its fixtures and fell into the leaves. Fortunately I was able to find it quickly.
Tuesday Oct 23, 2012 #
Running 30:35 [3] 6.32 km (4:50 / km) +9m 4:48 / km
ahr:159 max:170 shoes: Nike Air Pegasus+ 27 Trail WR
16.9 °C
Another day in shorts and short-sleeved tee. I'm ready for snow! Mellie had an interesting encounter with a guy standing in a manhole a couple of feet away from where we were jogging by, just the top of his head bobbing around while he was making some measurements. Mellie found this extremely intriguing. I am glad she was not off leash at that moment ...
Strength: Flexibility 27:00 [3]
17.0 °C
10 chin-ups in supination.
Monday Oct 22, 2012 #
Strength: Flexibility 29:00 [3]
13.0 °C
Incl. 60 push-ups, 60 dips and specific hip flexor exercises.
Running 32:11 [3] 6.24 km (5:09 / km) +24m 5:04 / km
ahr:144 max:160 shoes: Nike Air Pegasus+ 27
12.2 °C
Checked with workers on bridge on status of installation of second span, across BNSF main tracks. Looks like it's going to be sometime on Wednesday, October 31. Haloween! The hound abandoned me some place in the woods in SE corner of Como Park. Showed up a couple minutes later with a piece of moldy baguette in her mouth. Starting to worry that she might pick up poisoned bait.
Saturday Oct 20, 2012 #
Strength: Flexibility 5:00 [3]
Running: Long 2:11:04 [3] 22.43 km (5:51 / km) +186m 5:37 / km
ahr:146 max:163 shoes: Nike Air Pegasus+ 29
5.5 °C
Foggy morning, very quiet.
Friday Oct 19, 2012 #
Running 19:31 [3] 3.63 km (5:23 / km) +12m 5:17 / km
ahr:146 max:158 shoes: Nike Air Pegasus+ 27
9.7 °C
I don't know how long it's been since I last ran in the rain. At least three months.
Strength: Flexibility 29:00 [3]
Added several sets of hip flexor exercises.
Thursday Oct 18, 2012 #
Running 7:22 [3] 1.01 km (7:18 / km) +7m 7:04 / km
ahr:141 max:155 shoes: Inov-8 Roclite 319
9.4 °C
Pre O warrm-up.
Orienteering race (Adventure Run) 1:15:29 [3] 6.35 km (11:53 / km) +52m 11:25 / km
ahr:139 max:172 shoes: Inov-8 Roclite 319
8.2 °C
What fun to have Colin along! Too bad his head light died. We did well while running in a pack and until Colin noticed that running in the dark on uneven ground with lots of ups and down is not quite the same as running on a treadmill. Once things spread out the only folks we saw on a regular basis were Molly M and her running partner often arriving at a control from different directions. They finally ditched us at 11. 9 and 11 took us quite some time, the other CPs were pretty straightforward.
Running warm up/down (Control Retrieval) 17:08 [1] 2.14 km (8:00 / km) +5m 7:55 / km
ahr:144 max:159 shoes: Inov-8 Roclite 319
8.1 °C