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Training Log Archive: cfosp1

In the 7 days ending Aug 17, 2013:

activity	#	time	miles		km		+m
Running	1	5:59:27	20.23	(17:46)	32.56	(11:02)	334
Biking Commuting	6	4:29:21	77.71	(3:28)	125.06	(2:09)	57
Biking Road	1	3:23:32	53.38	(3:49)	85.91	(2:22)	119
Roller Skiing Skate	1	1:18:45	12.51	(6:18)	20.13	(3:55)	116
Swimming: Laps	1	27:41	0.38	(1:13:02)	0.61	(45:23)
Strength: Flexibility	2	19:54
Total	9	15:58:40	164.21		264.27		626

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Saturday Aug 17, 2013 #

9 AM

Running race 5:59:27 [3] 32.56 km (11:02 / km) +334m 10:30 / km
ahr:135 shoes: Inov-8 Roclite 315

8/17/2013 - 9:30 AM:
Not sure what happened to my GPS File. Wouldn't download to Garmin Connect or SportTracks but got an incomplete file for RunningAhead. That's where this is from, missing the last 27 minutes of the run. Also unable to export HR track. Oh well, since I have my AHR at 135 bpm or uppler limit L1, it can count as my OD pensum for my training plan.

All in all a great outing with Paul and Erik Torniainen. Bummer that we missed 3rd place by all of 22 seconds but that is a small defeat. Will do a play by play later, hope to get Paul's GPS track to add the missing part to mine.

OK, I got Paul's track and pilfered the remaining portion. It worked!

Wednesday Aug 14, 2013 #

6 AM

Biking Commuting 37:05 17.77 km (2:05 / km) +12m 2:05 / km
ahr:136 max:151 shoes: All-City Space Horse

Another cool and beautiful morning. The days are starting to be noticeably shorter.

4 PM

Strength: Flexibility 11:44 [1]
ahr:93 max:101

A quick stretch

Biking Commuting 37:08 18.02 km (2:04 / km) +4m 2:03 / km
ahr:159 max:253 shoes: All-City Space Horse

An otherwise uneventful ride became fun: On the UMN Transitway I passed a rider and as I pulled alongside and muttered a "hello" there was mutual recognition: Matt Bauer. We rode to Snelling chatting.

Tuesday Aug 13, 2013 #

6 AM

Biking Commuting 35:35 17.77 km (2:00 / km) +6m 2:00 / km
ahr:138 max:155 shoes: All-City Space Horse

Almost chilly this morning. Hitched a ride with a strong cyclist from MN State Fair Grounds to U. He had an old bike and his clothes were billowing like a parachute. But boy could he ride. I hardly needed to pedal. There was some sort of action at the downtown side of the Stone Arch Bridge, TV car filming a UK-type phone booth. Put on a good clip on the Cedar Lake Trail.

4 PM

Biking Commuting 40:31 18.12 km (2:14 / km) +9m 2:14 / km
ahr:147 max:213 shoes: All-City Space Horse

Took it easy on the way home. Guy just ahead of me at end of Cedar Lake Trail didn't get out of his pedal clips at road crossing and fell into the posts preventing cars from entering. I asked if he needed help but he assured me that he was OK. Got a better look at whatever was going on at Stone Arch Bridge: phone booth said something to the effect of "Vikings in the UK" FOX Channel 9 was on site.

6 PM

Roller Skiing Skate 1:18:45 20.13 km (3:55 / km) +116m 3:48 / km
ahr:142 max:169 shoes: Pursuit T6004 roller skis

Warm-up (pretty brisk pace for a warm-up) to the top of the hill near McKnight and Linwood.
10:00 L3 intervals x 3, rolling down the hill for recovery.
Cool-down back to cars.

Monday Aug 12, 2013 #

6 AM

Biking Commuting 39:19 17.77 km (2:13 / km) +11m 2:12 / km
ahr:132 max:144 shoes: All-City Space Horse

Taking it easy this morning, legs feel pretty tired. Jerk on Snelling gave me the finger. Doesn't happen very often, fortunately.

Biking Commuting 39:19 17.77 km (2:13 / km) +11m 2:12 / km
ahr:132 max:144 shoes: All-City Space Horse

Taking it easy this morning, legs feel pretty tired. Jerk on Snelling gave me the finger. Doesn't happen very often, fortunately.

4 PM

Biking Commuting 40:24 17.84 km (2:16 / km) +4m 2:16 / km
ahr:128 max:151 shoes: All-City Space Horse

Again, trying to take it easy to give my legs a break.

Sunday Aug 11, 2013 #

6 AM

Strength: Flexibility 8:10 [1]
ahr:85 max:102

A few stretches between biking and swimming.

Swimming: Laps 27:41 [3] 0.61 km (45:23 / km)

Ian kindly agreet to give me a few pointers on my front crawl which I could not use because after a few strokes I'd get hopelessly winded, Amazingly, Ian's instructions worked and my breathing is now much more efficient.

Biking Road 1:42:42 42.96 km (2:23 / km) +82m 2:22 / km
ahr:131 max:151 shoes: All-City Space Horse

Nice ride and chat with Ian until we split at Hwy 12. Stopped at Peggy and Joel's on way home to say hi.

C • All-City Space Horse 5

Biking Road 1:40:50 42.95 km (2:21 / km) +37m 2:20 / km
ahr:129 max:240 shoes: All-City Space Horse

Riding out to Square Lake to meet Ian H for freestyle lesson. At home bone dry but N of Larpenteur the Gateway is wet and is getting wetter the farther north I get. Good ride, no traffic.

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