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Training Log Archive: cfosp1

In the 7 days ending Sep 7, 2013:

activity # timemileskm+m
  Biking Commuting6 3:11:22 52.77(3:38) 84.93(2:15) 54
  Roller Skiing Skate1 3:00:49 28.8(6:17) 46.35(3:54) 20
  Hiking1 2:47:00 4.96(33:41) 7.98(20:56) 15
  Running1 1:30:09 10.49(8:35) 16.89(5:20) 33
  Strength: Flexibility3 1:12:34
  Running: Interval1 1:05:47 7.53(8:44) 12.12(5:26) 39
  Running: Hills1 38:32 3.24(11:53) 5.22(7:23) 91
  Strength: Fitness Test1 10:00
  Total10 13:36:13 107.8 173.49 252

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Saturday Sep 7, 2013 #

6 AM

Running 1:30:09 intensity: (43 @1) + (14:59 @2) + (36:15 @3) + (20:30 @4) + (17:42 @5) 16.89 km (5:20 / km) +33m 5:17 / km
ahr:147 max:164 shoes: Nike Air Pegasus+ 29 Trail WR

Today's workout called for 3 x 10:00 at L3. The morning air felt nice, not too warm and not too humid. The first interval felt OK, but during the second and third I felt like I wasn't moving at all. Looking at my pace after the workout I found that I needn't have to worry. I did have a hard time to keep my recovery pace to L1 (i.e. below 135 bpm) without walking. I think this must have had to do with the temps and humidity, which were both higher than they initially appeared. I ended up losing 3+ kg during this 1:30 hrs workout, which is about the same I lose during a 25 km OD run in cool weather.
C • heat 1

Strength: Flexibility 32:06 intensity: (30:57 @1) + (1:09 @2)
ahr:106 max:129

Friday Sep 6, 2013 #

6 AM

Biking Commuting 37:00 intensity: (3:11 @1) + (6:13 @2) + (27:36 @3) 18.04 km (2:03 / km) +13m 2:03 / km
ahr:138 max:151 shoes: All-City Space Horse

Light rain, the more the farther west I rode. Definitely glad for the lights now, day breaks later and later.
3 PM

Strength: Flexibility 32:06 intensity: (29:25 @1) + (1:42 @2) + (19 @3) + (10 @4) + (30 @5)
ahr:102 max:171

Long overdue full stretching and core routine.

Biking Commuting 38:29 intensity: (1:13 @1) + (1:16 @2) + (20:37 @3) + (5:25 @4) + (9:58 @5) 18.33 km (2:06 / km) +9m 2:06 / km
ahr:154 max:219 shoes: All-City Space Horse

Got bike computer and Garmin cadence sensor to work again by resetting both. Must have been switching between road and cyclocross wheel set.
I also tried out the Contour Roam, haven't looked at the results yet.
Windy and hot ride, good tempo, except while riding into the wind along Snelling Av.

Thursday Sep 5, 2013 #

5 AM

Running: Interval 1:05:47 intensity: (1:52 @1) + (20:21 @2) + (28:57 @3) + (2:21 @4) + (12:16 @5) 12.12 km (5:26 / km) +39m 5:20 / km
ahr:141 max:169 shoes: Nike Air Pegasus+ 29 Trail WR

Start of higher intensity workouts. Here is the protocol from my training plan:
WARM UP :15
1 X 3 MIN RP (MARK FINISH SPOT)
4 X 3 MIN RP TO THE MARK
5 MIN REST BETWEEN INTERVALS (BE 1)
COOL DOWN : 15
Followed the protocol to a T.
Warm-up
5 x 3:00 L4 with 5:00 recovery after each rep
Cooldown
Warm-up and first two reps in the dark, the rest during dawn and into early day light. Good workout, I guess my first rep was rather conservative (warm-up or dark?) because I was able to surpass my finish marker each time.

Strength: Flexibility 8:22 [1]
ahr:95 max:103

Wednesday Sep 4, 2013 #

6 AM

Biking Commuting 38:20 intensity: (59 @1) + (10:29 @2) + (18:31 @3) + (2:41 @4) + (5:40 @5) 17.96 km (2:08 / km) +12m 2:08 / km
ahr:149 max:243 shoes: All-City Space Horse

Neither bike computer nor Garmin cadence sensor are working. Could be from switching wheels or from the wetness while riding in the rough up around Washburn and Bayfield. Construction on stretch of sidewalk between Cedar Lake Blvd and TCW.
3 PM

Biking Commuting 39:57 intensity: (31 @1) + (4:33 @2) + (26:40 @3) + (3:41 @4) + (4:32 @5) 18.11 km (2:12 / km) +7m 2:12 / km
ahr:147 max:250 shoes: All-City Space Horse

Slight headwind and much warmer.

Tuesday Sep 3, 2013 #

6 PM

Strength: Fitness Test 10:00 intensity: (10 @1) + (1:43 @2) + (5:13 @3) + (1:51 @4) + (1:03 @5)
ahr:145 max:165

1:00 work--1:00 rest:
10 pronation pull-ups
55 sit-ups
50 push-ups
44 box hops
63 dips

Running: Hills hills 38:32 intensity: (8:26 @1) + (10:12 @2) + (13:26 @3) + (21 @4) + (6:07 @5) 5.22 km (7:23 / km) +91m 6:47 / km
ahr:135 max:180 shoes: Nike Air Pegasus+ 29 Trail WR

Monday Sep 2, 2013 #

8 AM

Biking Commuting 6:19 [3] 1.85 km (3:25 / km) +6m 3:22 / km
shoes: All-City Space Horse

Hiking 2:47:00 [3] 7.98 km (20:56 / km) +15m 20:44 / km
shoes: Teva Terra Fi

The annual visit to the MN State Fair. Lots of walking and lots of eating.

Biking Commuting 25:43 [3] 8.93 km (2:53 / km) +7m 2:52 / km
shoes: All-City Space Horse

Picked up Joel for State Fair visit. After having been attacked by a swarm of wasps yesterday he looked in decent shape. He said it was itching like crazy, though.
C • wasps 2

Sunday Sep 1, 2013 #

8 AM

Roller Skiing Skate 3:00:49 intensity: (5:08 @1) + (1:06:55 @2) + (1:13:32 @3) + (34:07 @4) + (1:07 @5) 46.35 km (3:54 / km) +20m 3:54 / km
ahr:139 max:161 shoes: Pursuit T6004 roller skis

3:00 hrs OD on the Gateway Trail. Started at 8:00 by myself and joined Tom and John at 9:00. Good workout, thankful for the cooler temps.
4 PM

Biking Commuting 5:34 [3] 1.71 km (3:15 / km)
shoes: All-City Space Horse

Errands

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