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Training Log Archive: cfosp1

In the 7 days ending Oct 5, 2013:

activity	#	time	miles		km		+m
Canoeing River	2	3:09:33	12.01	(15:47)	19.33	(9:48)	4
Biking Commuting	4	2:37:02	45.11	(3:29)	72.59	(2:10)	48
Running: Interval	2	2:18:39	12.84	(10:48)	20.66	(6:43)	257
Strength: Flexibility	2	52:32
Running	1	42:13	4.78	(8:50)	7.69	(5:29)	26
Total	9	9:39:59	74.73		120.27		335

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Saturday Oct 5, 2013 #

9 AM

Canoeing River 1:53:50 [1] 12.05 km (9:27 / km) +1m 9:27 / km
shoes: Galyan's Woodsman III

Again lucky with the weather! No or little rain during the active part of our day, i.e. making breakfast (great blueberry pancakes from Joel, breaking camp, paddling and setting up camp. As we were stretching Craig's Kelty Nowh's Tarp above the picnic table it started pouring. we waited it out under the tarp and went for a walk after. Great dinner by Craig, reuben soup in his dutch oven. I will add this as a staple recipe for my kitchen at home. s'mores with Girardelly chocolate on a nice camp fire and then it started pouring, raining hard all night.

Friday Oct 4, 2013 #

4 PM

Canoeing River 1:15:43 [1] 7.28 km (10:24 / km) +3m 10:23 / km
shoes: Galyan's Woodsman III

Fall colors are great, probably the best during any of our fall trips. Great steak dinner! Rain's holding off till we are snugly ensconed in our sleeping bags.

Thursday Oct 3, 2013 #

5 AM

Running: Interval 1:03:19 11.18 km (5:40 / km) +32m 5:35 / km
ahr:140 max:169 shoes: Nike Air Pegasus+ 29 Trail WR

4 x 4:00 L4 around McMurray Fields, 5:00 recovery after each rep.
Hard to dress for the changing weather. Yesterday chill and dry, this morning warm and humid. I felt like I had overdressed. Very glad that it wasn't raining this morning.
The 5:00 intervals on Tuesday confused me and I checked with Jeremy to confirm that the October L4 sessions were indeed 4:00. I only realized this morning that the September L4 had been 3:00 reps. Overtraining addling my mind? I hope (and I think) not.
The one extra minute was indeed hard, especially due to the excess clothing. Even Mellie was falling behind but she also had to investigate interesting smells by the wayside. I was able to keep up and improve my pace throughout this session, it being about 5" slower per km than the last set of 3:00 L4 on Sep 17.
I think I picked a good route for this interval, maybe a little straight but the gentle uphill is good to get my HR up quickly without slowing me down too much. Since it is on a road there is the potential for cars but at 5:00 in the morning that is slim chance.

Wednesday Oct 2, 2013 #

6 AM

Biking Commuting 37:47 18.0 km (2:06 / km) +16m 2:05 / km
ahr:137 max:149 shoes: All-City Space Horse

Chilly, wore a buff between head and helmet, 't was the right thing to do! Seeing a bright orange horizon with the promise of sun in my rear view mirror.

4 PM

Biking Commuting 42:26 18.22 km (2:20 / km) +9m 2:19 / km
ahr:137 max:156 shoes: All-City Space Horse

Headwind the entire way today but nothing as bad as the Snelling Ave bridge yesterday.

Tuesday Oct 1, 2013 #

6 PM

Running: Interval intervals 1:15:20 9.48 km (7:57 / km) +225m 7:06 / km
ahr:133 max:167 shoes: Salomon Speedcross 3

Sisu MYR: 5 x 5:00 L3 Hill Bounding Intervals at Battle Creek West. Gorgeous evening. Margie insisted on L3 but the pace seemed more like L4, which was fine with me. However, as I check I have to admit that the average HR for each interval was rather high L2 than L3. Certainly felt harder.
I was still doing it without poles because of injury. I hope this will be done with soon. Gave Hillary a ride because her car was in the garage. She and her boyfriend have cute 9 week old lab mix puppy.

Monday Sep 30, 2013 #

6 AM

Biking Commuting 36:59 18.05 km (2:03 / km) +15m 2:02 / km
ahr:165 max:251 shoes: All-City Space Horse

Days are getting shorter and the cyclists are getting fewer. One thing bugging me riding in darkness is riders who have their 1400 lumen lights oriented too high or set to a blink pattern that will cause seizures by the time they pass. Other than that another lovely ride!

C • is your HR accurate....? 3

4 PM

Biking Commuting 39:50 18.32 km (2:10 / km) +8m 2:10 / km
ahr:168 max:253 shoes: All-City Space Horse

Definitely starting to be fall-like if if the temps are still more like summer, Trees turning shades of yellow and the sumach bright red, dry leaves driven by brisk winds. it seemed like the wind was mostly in my favor, except on the stretch going south on Snelling. I don't think I've ever struggled as much and ridden as slowly during this summer's commutes.

Strength: Flexibility 18:41 [1]
ahr:83 max:94

Sunday Sep 29, 2013 #

8 AM

Running 42:13 7.69 km (5:29 / km) +26m 5:24 / km
ahr:150 max:188 shoes: Salomon XT Wings 3

Easy shake-out jog after yesterday's double-header. I checked out a couple of options to extend the October L4 intervals from 3:00 to 4:00. I think the September stretch is not going to be practical to make it back in time for the next one to start. I will run around McMurray instead, starting at the RR bridge and ending near the soccer field parking lot. That way I will have a gentle uphill most of the way and an easy return back to the starting point.

Strength: Flexibility 33:51 [1]
ahr:86 max:99

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