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Training Log Archive: cfosp1

In the 7 days ending Jul 13, 2013:

activity # timemileskm+m
  Biking Commuting6 3:51:33 66.74(3:28) 107.41(2:09) 48
  Roller Skiing Classic1 1:20:46 8.74(9:14) 14.07(5:44) 83
  Running: Interval1 1:05:06 6.92(9:25) 11.13(5:51) 113
  Strength: Flexibility2 1:02:26
  Strength: Balance Disk1 46:08
  Running1 35:03 4.35(8:03) 7.0(5:00) 7
  Total9 8:41:02 86.75 139.61 251

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SuMoTuWeThFrSa

Saturday Jul 13, 2013 #

8 AM

Running: Interval intervals 1:05:06 intensity: (1:21 @1) + (21:17 @2) + (27:04 @3) + (10:57 @4) + (4:27 @5) 11.13 km (5:51 / km) +113m 5:34 / km
ahr:142 max:161 shoes: Nike Air Pegasus+ 29 Trail WR

I have to learn how to read my training plan, thought the 1:45 meant the length of the interval in mm:ss where it really meant the overall length of the workout in hh:mm. Oh well, they were short ones. Good workout anyway. Drenched, not from rain but from sweat.

Strength: Flexibility 30:00 [3]

Friday Jul 12, 2013 #

6 AM

Biking Commuting 35:07 intensity: (1:19 @1) + (2:15 @2) + (26:30 @3) + (3:56 @4) + (1:07 @5) 17.75 km (1:59 / km) +5m 1:59 / km
ahr:145 max:183 shoes: All-City Space Horse

Speedy ride to work, first time over 30 km/h average speed for the stretch. There will be more ...
4 PM

Biking Commuting 42:46 intensity: (1:52 @1) + (12:22 @2) + (28:23 @3) + (6 @4) + (3 @5) 18.02 km (2:22 / km) +12m 2:22 / km
ahr:136 max:159 shoes: All-City Space Horse

Much slower than this morning, buffeted by strong winds during the second half of the ride. But still a great ride! I LOVE summer! I could be in Belgium, where it could be raining and 13 C. (Exceptionally, it is not. Pour une fois les Belges se veinent.)

Strength: Flexibility 32:26 intensity: (31:07 @1) + (37 @2) + (15 @3) + (2 @4) + (25 @5)
ahr:89 max:171

75 dips. The wind made it feel nice and comfortable.

Thursday Jul 11, 2013 #

6 AM

Running 35:03 intensity: (26 @1) + (29 @2) + (17:48 @3) + (12:17 @4) + (4:03 @5) 7.0 km (5:00 / km) +7m 4:59 / km
ahr:149 max:162 shoes: Nike Air Pegasus+ 29 Trail WR

Sacrificed myself to retrieve the family van that was left behind after the Dylan concert. I said we should have walked to Midway Stadium and home. But it was a lovely run and I would have run anyway. Big ol' Honda was one of only four abandoned vehicles.

Wednesday Jul 10, 2013 #

6 AM

Biking Commuting 38:39 intensity: (39 @1) + (1:21 @2) + (28:21 @3) + (1:46 @4) + (6:32 @5) 17.8 km (2:10 / km) +14m 2:10 / km
ahr:152 max:225 shoes: All-City Space Horse

Nice and cool this morning!
3 PM

Biking Commuting 37:34 intensity: (45 @1) + (2:04 @2) + (19:38 @3) + (10:39 @4) + (4:28 @5) 18.14 km (2:04 / km) +5m 2:04 / km
ahr:151 max:208 shoes: All-City Space Horse

Swift to go to the concert

Tuesday Jul 9, 2013 #

6 PM

Roller Skiing Classic 1:20:46 intensity: (13:12 @1) + (14:15 @2) + (32:57 @3) + (11:22 @4) + (9:00 @5) 14.07 km (5:44 / km) +83m 5:35 / km
ahr:139 max:168 shoes: One Way Classic 5

Warm-up Loop
5 x 1 minute intervals:
single-sticking
double pole crunching
double poling
legs-only
Great workout, great coaching!

Monday Jul 8, 2013 #

6 AM

Biking Commuting 38:07 intensity: (3:11 @1) + (7:37 @2) + (24:21 @3) + (2:58 @4) 17.73 km (2:09 / km) +7m 2:09 / km
ahr:139 max:155 shoes: All-City Space Horse

I wonder why they are keeping the trail blocked off. There's no work going on from what I can tell and the trail is in fine shape.
Stopped on Stone Arch Bridge for a picture of cloud-covered downtown Minneapolis.
4 PM

Biking Commuting 39:20 intensity: (2:12 @1) + (14:47 @2) + (15:34 @3) + (2:56 @4) + (3:51 @5) 17.97 km (2:11 / km) +5m 2:11 / km
ahr:138 max:167 shoes: All-City Space Horse

Hot ride home but not bad at all.

Strength: Balance Disk 46:08 intensity: (45:35 @1) + (33 @2)
ahr:108 max:123

The usual. Quite nice in the shade except for the skeeters.

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