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Training Log Archive: cfosp1

In the 7 days ending Nov 16, 2013:

activity	#	time	miles		km		+m
Biking Commuting	9	5:43:46	89.58	(3:50)	144.17	(2:23)	119
Roller Skiing Skate	2	3:21:14	32.4	(6:13)	52.14	(3:52)	205
Running: Interval	1	1:24:53	4.75	(17:51)	7.65	(11:06)	178
Orienteering	1	1:24:00	5.08	(16:33)	8.17	(10:17)	39
Running	1	1:18:30	9.51	(8:15)	15.31	(5:08)	29
Strength: Flexibility	1	11:40
Total	13	13:24:03	141.32		227.44		571

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Saturday Nov 16, 2013 #

7 AM

Roller Skiing Skate 1:22:31 20.38 km (4:03 / km) +152m 3:54 / km
ahr:147 max:166 shoes: Pursuit T6004 roller skis

UMN Transit Way S of MN State Fair grounds is the ideal location for this workout. Climbing the grade to the top of the bridge across the rail road takes exactly one minute. Granted, the warm-up could be a bit more scenic but I really like the proximity to home. Also, NO traffic on weekend mornings except for the occasional cyclist, jogger or fellow roller skier. Today just a few cyclists, one roller skier and 6-7 trains.
Warm-up
20 x 1:00 skate hill interval with ~1:30 recovery
Cool-down.

Friday Nov 15, 2013 #

6 AM

Biking Commuting 41:51 18.06 km (2:19 / km) +18m 2:18 / km
ahr:133 max:161 shoes: All-City Space Horse

There were patches of frost sparkling in my headlight, in particular on the NE side of bridge decks, where the afternoon sun did not warm up the blacktop. Took it easy, most of the way, until the last stretch of Cedar Lake Trail when I noticed the flashing light of a bogie closing in fast from 0600. I could not let that happen and took evasive action, i.e. I sped up. He did not get any closer.

4 PM

Biking Commuting 43:58 17.8 km (2:28 / km) +11m 2:28 / km
ahr:133 max:158 shoes: All-City Space Horse

Got a late start home due to a late meeting. Two rides in twighlight and darkness today but even so, the afternoon ride today was warmer than on the prvious night, when the sun was still out. Not too much traffic, except the Stone Arch Bridge. And I encountered a police car on the UMN transit way. A bus coming towards me stopped almost abreas of me and I was on the curb quicker than you can say EMERGENCY in order not to get hit by the cop car.

Thursday Nov 14, 2013 #

5 AM

Running 1:18:30 15.31 km (5:08 / km) +29m 5:05 / km
ahr:151 max:164 shoes: Nike Air Pegasus+ 29 Trail WR

Beat the alarm clock by 5:00, had my cup of coffee and got out of the house by 0500.
17:00 warm-up
45:00 at L3/ANT, 3+ laps around Como Lake, staying on the bike trail
15:00 Cool-down
Quite pleased, didn't know what to expect an was hoping for something near a 4:40/km pace. I came in at 4:43 with my HR being at the upper limit but still inside my L3 zone.

Biking Commuting 42:35 17.97 km (2:22 / km) +16m 2:22 / km
ahr:138 max:161 shoes: All-City Space Horse

Continuation of my cool down from my run on my way to work. My joints were definitely feeling a little creaky. And horror of horrors, somebody passed me! I am pleading fatigue.

4 PM

Biking Commuting 40:17 17.4 km (2:19 / km) +6m 2:19 / km
ahr:132 max:152 shoes: All-City Space Horse

Beautiful evening, just like yesterday. Legs felt definitely better than this morning.

Strength: Flexibility 11:40 [1]
ahr:91 max:108

Long overdue ... Just don't seem to find the time.

Wednesday Nov 13, 2013 #

6 AM

Biking Commuting 42:03 18.03 km (2:20 / km) +21m 2:19 / km
ahr:134 max:149 shoes: All-City Space Horse

2 PM

Biking Commuting 16:16 6.68 km (2:26 / km) +9m 2:25 / km
ahr:123 max:142 shoes: All-City Space Horse

Rode to downtown for a couple of meetings at TPN and TPS. What a difference from this morning, it was close to 10C. Almost worked up a sweat.

3 PM

Biking Commuting 30:34 12.12 km (2:31 / km) +11m 2:31 / km
ahr:132 max:153 shoes: All-City Space Horse

Leisurely ride home. So glad I don't have to go through downtown every day. On the other hand, I would be able to take the bus instead of the car.

Tuesday Nov 12, 2013 #

6 PM

Running: Interval 1:24:53 7.65 km (11:06 / km) +178m 9:56 / km
ahr:130 max:161 shoes: Nike Air Pegasus+ 29 Trail WR

Migrated to Como Golf Course due to a special hunt at Battle Creek. Used the hills in the bowl and the ski hill as our playground. Workout under bright moonlight. Odd, they have the ski trail laid out with chalk powder.
Warm-up
4 x 5 quick step plyos
7 x hill bounding
recovery
12 x hill bounding
recovery
8 x hill bounding
recovery
3 x bounding with resistance band
Cool-down

Monday Nov 11, 2013 #

Event: MNOC Cleary Lake Veterans Day Night O

6 AM

Biking Commuting 44:31 18.06 km (2:28 / km) +18m 2:27 / km
ahr:138 max:152 shoes: All-City Space Horse

Woke up to -2 It dropped to -4C by the time I left the house. A stinging N wind was blowing, too. Quite a few more bikers out this morning. Are we getting accustomed to the cold? I think it’s rather because I was a few minutes later than usual. On the Cedar Lake Trail Stretch it felt like the wind had shifted to NNE and I was glad for the gentle push this provided. No bikes at work this morning.

4 PM

Biking Commuting 41:41 18.05 km (2:19 / km) +11m 2:18 / km
ahr:137 max:157 shoes: All-City Space Horse

Taking it easy in light of tonight's Veteran's Day O Meet at Cleary Lake.

7 PM

Orienteering 1:24:00 8.17 km (10:17 / km) +39m 10:03 / km
ahr:125 max:154 shoes: Salomon Speedcross 3

I asked James if he wanted to come along and against all expectations he said yes. Fun to have him, I did some coaching and was surprised how easy and intuitively he took to running and the map. The last time he orienteered was as a toddler. Nice course on this cold and blustery Nov 11. Seasonal weather!

Long - A - Splits

Sunday Nov 10, 2013 #

7 AM

Roller Skiing Skate 1:58:43 31.76 km (3:44 / km) +53m 3:42 / km
ahr:146 max:159 shoes: Pursuit T6004 roller skis

More like L2, just felt like oving along a bit. Beautiful morning. No wind. A bald eagle sitting in a tree near trail and at confluence of Mississippi and Minnesoata was there for each of my six passages. An older skier was working on his open field technique, I wish I could ski like him. Two other roller skiers, a couple of cyclists and a few runners. Very quiet, it pays to be early!
On my last return, just SW of Hwy 55, I hit one of the wider cracks with my right pole tip. It yanked my arm back and caused an intensive funny bone-bump type sensation along my entire arm. Fortunately, even though I stumbled, I did not go down, did not injure my arm or shoulder nor did it break my pole.

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