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Training Log Archive: cfosp1

In the 7 days ending Jun 8, 2013:

activity	#	time	miles		km		+m
Running	4	3:50:53	22.49	(10:16)	36.19	(6:23)	230
Biking Commuting	2	1:25:40	23.02	(3:43)	37.05	(2:19)	65
Strength: Flexibility	2	52:00
Strength	1	10:01	0.17	(57:34)	0.28	(35:46)	3
Total	6	6:18:34	45.68		73.52		297

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Saturday Jun 8, 2013 #

6 AM

Running 1:07:19 12.51 km (5:23 / km) +32m 5:19 / km
ahr:149 max:170 shoes: Nike Air Pegasus+ 29 Trail WR

6 x 800 m L4-L5 on mixed terrain along Energy park Drive, UMN Transit Way and Como Ave. Tried the workout feature on my FR 910XT for the second time: set up for warmup at L2 (135+ BPM), 800 m GPS measured at L4 (158+ BPM), recovery down to 130 BPM, 6 reps. Worked like a charm. I can clearly feel the buzzer and there are beeps for the last 20 m of the 800. Another buzz to start again when HR is down to 130.

C • FR 910XT 5

Strength: Flexibility 22:00 [3]

Friday Jun 7, 2013 #

5 PM

Running 41:54 [3] 7.77 km (5:24 / km) +29m 5:18 / km
ahr:152 max:162 shoes: Nike Air Pegasus+ 29 Trail WR

First time since winter turned to spring turned to summer. this was the last day of classes for St. Paul Public Schools before summer holidays. Kids squealing at Como Town rides and the vegetation too thick to see if the wolves of Como zoo were hungrily looking at Mellie. I had to dodge wolf--I mean golf balls when I crossed the course and thought "what a life" when I saw the golf cart minder lounging in the garage as a ran past. A beautiful early summer evening!

Strength: Flexibility 30:00 [3]

Plus 71 dips.

Tuesday Jun 4, 2013 #

6 PM

Running 19:14 [3] 1.03 km (18:40 / km) +5m 18:12 / km
ahr:108 max:131 shoes: Nike Air Pegasus+ 29 Trail WR

Short cooldown jog with Jim Manolis.

Strength 10:01 [3] 0.28 km (35:46 / km) +3m 34:15 / km
ahr:143 max:166

One minute work--one minute rest, which I set up on my Garmin FR 910XT. Worked great, I could concentrate on counting my reps.

8 pronated chin-ups (points x 3 = 24)
52 sit-ups
62 push-ups
46 bench hops
62 dips
246 total

Running 11:42 [3] 1.53 km (7:39 / km) +4m 7:32 / km
ahr:137 max:148 shoes: Nike Air Pegasus+ 29 Trail WR

Jogging back to Battle Creek Rec Center for more torture.

Running 6:01 [3] 1.12 km (5:22 / km) +64m 4:11 / km
ahr:169 max:179 shoes: Nike Air Pegasus+ 29 Trail WR

As always a killer. Some new strong young runners that I can't keep up with.

Running 16:42 [3] 2.14 km (7:48 / km) +18m 7:30 / km
ahr:130 max:152 shoes: Nike Air Pegasus+ 29 Trail WR

Easy jog to Point Douglas Rd.

Monday Jun 3, 2013 #

7 AM

Biking Commuting 41:56 18.6 km (2:15 / km) +28m 2:14 / km
ahr:151 max:247 shoes: All-City Space Horse

7:09 AM. Location: Hamline/Midway to St. Louis Park.
Temp: 13.3 °C. Partly cloudy.

Lugging laptop and a new heavy duty lock, more than doubling the weight I usually haul in my pannier. I think I felt the difference. Good ride though.

4 PM

Biking Commuting 43:44 18.45 km (2:22 / km) +36m 2:21 / km
ahr:161 max:253 shoes: All-City Space Horse

4:29 PM. Location: Minneapolis-St. Paul.
Temp: 20.3 °C. Cloudy.

Lighter load but a good headwind. Felt that, too.

Sunday Jun 2, 2013 #

7 AM

Running 1:08:01 10.09 km (6:44 / km) +78m 6:29 / km
ahr:141 max:172 shoes: Nike Air Pegasus+ 29 Trail WR

7:20 AM. Location: Bayview Township, WI.
Temp: 7.1 °C. Partly cloudy.

Trying to avoid yesterdays uncertainties I studied the topo map carefully before leaving. It helped that the run was much shorter and that an error wouldn't mean the difference between running 20k and 30k. The terrain section connecting McCulloch/Potter and Friendly Valley was only about 1 km but breathtaking, forcing me to clamber down into a deep valley. Always felt confident about where I was headed thanks to the contours.

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