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Training Log Archive: cfosp1

In the 7 days ending Jul 20, 2013:

activity	#	time	miles		km		+m
Biking Commuting	7	4:10:06	70.61	(3:33)	113.64	(2:12)	55
Strength: Flexibility	4	2:15:38
Running: Interval	1	1:26:40	9.53	(9:06)	15.33	(5:39)	44
Running	3	1:20:09	7.56		12.16		38
Strength: weights	1	51:10
Roller Skiing Classic	1	50:37	6.13	(8:16)	9.86	(5:08)	31
Swimming: Laps	1	36:36	0.93	(39:16)	1.5	(24:24)
Total	12	11:30:56	94.75		152.49		168

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Saturday Jul 20, 2013 #

7 AM

Strength: Flexibility 32:25
ahr:109 max:147

Dynamic lunges instead of static lunges
80 dips

Running: Interval intervals 1:26:40 15.33 km (5:39 / km) +44m 5:34 / km
ahr:143 max:159 shoes: Nike Air Pegasus+ 29 Trail WR

Now I'm with the program, even programmed my FR 910XT. One glitch: after it warned me about high/low HR during the first interval/rest cycle, it reversed for the remaining reps. I noticed that I have a 2" interval after the first rest period, I wonder whether I inadvertantly pushed the lap button. Will see next time I do this. Glad it's not as hot any longer, this workout would have been hard in 30C weather.

10 AM

Biking Commuting 17:41 6.41 km (2:46 / km) +1m 2:45 / km
ahr:130 max:145 shoes: All-City Space Horse

Walked the bike across the Hamline Ave bridge construction site. Biking this stretch makes me appreciate all the lights and stopped intersections I DO NOT have during my ride to work!

Swimming: Laps 25:40 [3] 1.1 km (23:20 / km)

Quite a bit of zig-zag. The lap sensor does not do so well in these conditions.

Swimming: Laps 10:56 [3] 0.4 km (27:20 / km)

Needed to stop because of cramping in my calves. Makes you realize why they have the swimming before the other disciplines in a triathlon.

Thursday Jul 18, 2013 #

6 AM

Biking Commuting 39:43 17.77 km (2:14 / km) +12m 2:14 / km
ahr:132 max:145 shoes: All-City Space Horse

Starting to be quite warm in the morning, too. I'd say only half as many bike commuters out. Undeterred!

4 PM

Strength: Flexibility 32:55
ahr:87 max:136

Under maple tree, in the shade, except for dips.

Biking Commuting 38:19 18.0 km (2:08 / km) +4m 2:08 / km
ahr:138 max:155 shoes: All-City Space Horse

Downright hot. Strong southerly wind only a factor on Snelling.

Wednesday Jul 17, 2013 #

5 PM

Note

Hot, hot, hot! For a warm-up, that was a warm-up!

Running 18:43 3.55 km (5:16 / km) +16m 5:10 / km
ahr:143 max:154 shoes: Nike Air Pegasus+ 29 Trail WR

Hot, hot, hot! For a warm-up, that was a warm-up!

Strength: Flexibility 36:31 [1]
ahr:90 max:104

Sweating like crazy.

Tuesday Jul 16, 2013 #

6 AM

Biking Commuting 39:59 17.75 km (2:15 / km) +7m 2:15 / km
ahr:132 max:150 shoes: All-City Space Horse

Nice bike ride without a Nice Ride Bike. I really can ride slowly when I put my mind to it. Average HR of 132 bpm is the proof!

4 PM

Biking Commuting 37:34 17.92 km (2:06 / km) +9m 2:05 / km
ahr:141 max:158 shoes: All-City Space Horse

Before I hopped on the bike to ride home I thought "A beautiful summer day at 34C. Not sure I should be glad or sorry that the wind's from the back because I'll have to forego the cooling breeze." As an expat Belgian I simply reminded myself "Hey, it could be 12C and raining!" (even though the weather there right now is quite nice)

6 PM

Roller Skiing Classic 50:37 9.86 km (5:08 / km) +31m 5:03 / km
ahr:140 max:161 shoes: One Way Classic 5

Too hot for the double-poling time trial :-(
Classic technique instead, not so bad, either :-)
Warm-up loop around Battle Creek East
7 x classic striding with 16 running steps in the middle. just stepping onto your roller skis like you'r running, making sure to lean forward and touch the gournd tip first.
7 x reps classic striding--16 running steps--striding--12 bounding steps. The bounding was weird at first but everyone got the hang of it pretty quickly.
Cool-down loop around the park.
These seemed like weird exercises but they really helped with committing to the kicking ski. I sure felt the difference. Simple drill with big effect.
I was drenched in sweat at the end.

Monday Jul 15, 2013 #

6 AM

Biking Commuting 35:35 17.71 km (2:01 / km) +4m 2:00 / km
ahr:144 max:179 shoes: All-City Space Horse

The last stretch of the bike path along the BioMed Sciences buildings at the U are done. Unfortunately, the short piece of road connecting with the Transit Way has fresh gravel. Doesn't matter, it's awesome! Nice cool morning, too.

4 PM

Biking Commuting 41:15 18.08 km (2:17 / km) +19m 2:16 / km
ahr:137 max:154 shoes: All-City Space Horse

I had every intention to take it easy and I was, I swear. But this guy passed me and I was hanging back but then I caught up to him when he took a swig of water and as much as I tried to coast for him to drop me, his draft was pulling me along. The main thing was that I did not exert myself overly. Time should have been 39' or so, I forgot to push the stop button on the Garmin.

6 PM

Strength: weights 51:10
ahr:108 max:135

Seems to be easier the second time around, know what to expect. Just need to figure out what weight for what muscle group exercise. I was glad to find Matt joining us, otherwise I would have been the only male.

Running 14:31
ahr:115 max:127

Before BodyPump class

Sunday Jul 14, 2013 #

7 AM

Strength: Flexibility 33:47
ahr:98 max:138

65 push-ups
75 dips
11 chin-ups (supination)

Running 46:55 8.61 km (5:27 / km) +23m 5:23 / km
ahr:141 max:155 shoes: Nike Air Pegasus+ 29 Trail WR

Different from my usual route and kind of fun. Nice to do my jog before it gets too hot.

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