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Training Log Archive: cfosp1

In the 7 days ending Jul 6, 2013:

activity	#	time	miles		km		+m
Biking Commuting	7	4:24:02	71.95	(3:40)	115.79	(2:17)	64
Running	3	3:24:21	20.0	(10:13)	32.19	(6:21)	403
Strength: Flexibility	3	1:36:25
Running: Interval	1	1:24:15	4.67	(18:02)	7.52	(11:12)	178
Strength: weights	1	1:08:10
Swimming: Laps	1	33:31	0.78	(43:09)	1.25	(26:49)
Total	12	12:30:44	97.4		156.75		645

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Saturday Jul 6, 2013 #

10 AM

Biking Commuting 23:51 8.32 km (2:52 / km) +4m 2:52 / km
ahr:119 max:180 shoes: All-City Space Horse

Easy ride to Highland Pool to meet Lynn for a lap swim. As little as I like to ride Hamline Ave between University and Selby, it's a drag that that route is closed until the new bridge is done.

Swimming: Laps 7:08 [3] 0.25 km (28:32 / km)

The 910XT had trouble with the intervals, counted a couple of the rest periods as backstroke. Have to read the manual on how to use the watch for intervals. Also, hving trouble for Sporttracks to upload the activity.

Swimming: Laps 26:23 [3] 1.0 km (26:23 / km)

First swim with FR 910XT swim function. This was 1000 m without breaks. The unit accurately sensed breaststroke and laps for a total of 1000 m. I did not count my strokes per lap but I assume that this should be fairly accurate. Cool! But Sporttracks refuses to upload swim activity.

Friday Jul 5, 2013 #

7 AM

Running 45:34 8.06 km (5:39 / km) +27m 5:34 / km
ahr:143 max:157 shoes: Nike Air Pegasus+ 29 Trail WR

Nice morning. At McMurray fields, the Hmong Fest preps are under way. When I slowed down to ask some workers if the pool would be open today, I was careless and stumbled over a sandbag used to weigh down a temporary caution sign. Scrapes on right hand and knee, nothing serious and I know that the pool is open today. Ran the entire length of the single track path along the W edge of como park, nice. Was very careful NOT to step in the woodchuck hole half hidden by grass. One stumble is enough for today. Mellie saw the hole before me and jumped over it. I heard a woodchuck whistle. A few sprinkles and a cool headwind along Snelling were welcome and soothing.

Strength: Flexibility 33:32
ahr:89 max:127

Thursday Jul 4, 2013 #

7 AM

Strength: Flexibility 32:07
ahr:89 max:123

70 dips

Running 21:19 3.75 km (5:41 / km) +16m 5:34 / km
ahr:137 max:146 shoes: Nike Air Pegasus+ 29 Trail WR

Feeling sluggish, taking it very easy

Wednesday Jul 3, 2013 #

6 AM

Biking Commuting 36:39 17.77 km (2:04 / km) +16m 2:03 / km
ahr:138 max:154 shoes: All-City Space Horse

Boy, starting to get used to this weather. Such beautiful mornings, with early summer scents floating through the air.

2 PM

Strength: Flexibility 30:46 [1]
ahr:85 max:113

Fled from my usual spot by the garage to the shade of a maple. The concrete by the garage was so hot that Mellie lifted her paws when standing there. Nice and coll in the shade.

Biking Commuting 44:02 18.13 km (2:26 / km) +10m 2:25 / km
ahr:141 max:223 shoes: All-City Space Horse

Was really taking it easy this time.

Tuesday Jul 2, 2013 #

6 AM

Biking Commuting 37:54 17.78 km (2:08 / km) +12m 2:07 / km
ahr:139 max:155 shoes: All-City Space Horse

Another beautiful morning. The linden trees are in full bloom and I love their intoxicating scent whafting about. The morning felt cool and when I cross the Stone Arch Bridge, it's odd that the spray from St. Anthony Falls feels warm rather than cold. Snapped a picture at the construction site where a loop detours for a bridge that's being built.

4 PM

Biking Commuting 42:14 18.02 km (2:21 / km) +10m 2:20 / km
ahr:138 max:168 shoes: All-City Space Horse

Afternoons have headwinds these days. Not too bad just enough to improve the training effect a little.

6 PM

Running: Interval intervals 1:24:15 7.52 km (11:12 / km) +178m 10:01 / km
ahr:124 max:163 shoes: Nike Air Pegasus+ 29 Trail WR

Did the jogging warmup with the intensity group and switched over to the technique group. Took me a while to find them but I eventually did.
Some good bounding intervals with technique effect. Worked on switching V1 from strong to weak side. Need to do this exercise more often.

Monday Jul 1, 2013 #

6 AM

Biking Commuting 37:24 17.74 km (2:06 / km) +8m 2:06 / km
ahr:146 max:231 shoes: All-City Space Horse

Easy ride, the little wind we had was from the back.

4 PM

Biking Commuting 41:58 18.03 km (2:20 / km) +6m 2:19 / km
ahr:141 max:222 shoes: All-City Space Horse

Was trying very hard, willing myself to take it easy. Very hard ... On the last stretch of the transit way a cyclist passed me and I was caught in his draft, no fault of mine, he just swept me along. On Como I felt that I had to pay him back for his services and biked hard to give him a break.

6 PM

Strength: weights 1:08:10
ahr:100 max:143

I finally made it to BODYPUMP at the Eastside Y taught by my diminutive but formidable friend Heather. I can see (and feel) how this class can build up some muscle where there were none before.

Sunday Jun 30, 2013 #

Note

Great BBC discussion about the psychology and physiology of extreme performance sports. A bit long (44 min), but well worth listening to!

Top Performance: What Makes Your Adrenaline Flow?

C • Story 1

9 AM

Running 2:17:28 20.38 km (6:45 / km) +360m 6:12 / km
ahr:145 max:163 shoes: Salomon Speedcross 3

Nice run with Heather, Alex and Mellie. Heather and Alex are doing the 25k race next weekend and wanted to scope it out. Scope it out we did under ideal conditions!

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