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Training Log Archive: cfosp1

In the 7 days ending Nov 24, 2012:

activity	#	time	miles		km		+m
Running: Long	1	3:20:43	19.65	(10:13)	31.62	(6:21)	285
Running: Hills	1	1:40:54	6.25	(16:08)	10.06	(10:02)	232
Strength: Flexibility	4	1:34:00
Running	3	1:21:43	9.5	(8:36)	15.29	(5:21)	59
Roller Skiing Classic	1	1:17:48	9.92	(7:50)	15.97	(4:52)
Total	6	9:15:08	45.32		72.94		575

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Saturday Nov 24, 2012 #

7 AM

Running: Long 3:20:43 [3] 31.62 km (6:21 / km) +285m 6:04 / km
ahr:144 max:186 shoes: Nike Air Pegasus+ 29

Great morning for my OD. I meant to do it yesterday morning but the weather was a little too rough, especially the wind. This morning was colder but no wind. Followed the Amtrak all the way to downtown and then switched to Sheppard/Warner. Then onto Point Douglas Trail and into Battle Creek Park West to the very highest point. On my way to the Rec Center I came across some friends from my Sisu Nordic Ski group who were on their last Saturday morning fall session. Back along Upper Afton, the municipal forest, Mound Str. to Minnehaha. Ran into a dead end and had to cross the BNSF tracks to get to Phalen Blvd. Back all the way home roughly along Minnehaha Ave.

Strength: Flexibility 13:00 [3]

Thursday Nov 22, 2012 #

8 AM

Running 32:48 [3] 6.29 km (5:13 / km) +30m 5:06 / km
ahr:155 max:174 shoes: Nike Air Pegasus+ 27 Trail WR

Pretty sore from two high-intensity workouts this week and from 6 hrs of hard labor in my backyard yesterday. Especially the classic roller skiing hill intervals were still sitting in my glutes. But good to see how an easy jog followed by a good stretching session losens things up a bit. Also noteworthy: at 11 °C I decided to run in shorts. How often have I said this fall that this would be the last time?
Lexington Ave bike bridge is officially open. On my way picking up the chainsaw from my buddy Joel yesterday I saw that the city was removing the barriers making south-bound Lexington a single lane. Anyway sod and seeds are down on the shoulder, barriers are gone and the new bike bridge is finished and OPEN TO THE PUBLIC! Yay!

Strength: Flexibility 30:00 [3]

Tuesday Nov 20, 2012 #

8 AM

Strength: Flexibility 30:00 [3]

Running 28:37 [3] 5.32 km (5:23 / km) +19m 5:17 / km
ahr:147 max:158 shoes: Nike Air Pegasus+ 27 Trail WR

Gorgeous morning!

6 PM

Running: Hills hills 1:40:54 [3] 10.06 km (10:02 / km) +232m 9:00 / km
ahr:131 max:173 shoes: Inov-8 Mudclaws

Warm-up jog
Intensity Bounds:
3 x 4 min
6 x 1 min
8 x 15 sec
Cool-down

Sunday Nov 18, 2012 #

7 AM

Running 20:18 [3] 3.68 km (5:31 / km) +10m 5:26 / km
ahr:146 max:157 shoes: Nike Air Pegasus+ 27 Trail WR

Strength: Flexibility 21:00 [3]

9 AM

Roller Skiing Classic 1:17:48 [3] 15.97 km (4:52 / km)
ahr:150 max:167 shoes: One Way Classic 5

1200 m warm-up
12 x legs only uphill
1200 m single poling
12 x legs and poles uphill
1200 m cool-down

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