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Training Log Archive: cfosp1

In the 7 days ending Apr 12, 2014:

activity	#	time	miles		km		+m
Biking Commuting	4	2:03:12	29.04	(4:15)	46.74	(2:38)	243
Running: Long	1	1:52:02	12.67	(8:51)	20.39	(5:30)	131
Running	3	1:23:31	10.03	(8:20)	16.14	(5:10)	96
Strength: Flexibility	3	49:44					25
Strength: Sport Climbing	1	11:22	0.15	(1:16:13)	0.24	(47:22)	4
Biking: Trail	1	10:50	0.94	(11:33)	1.51	(7:10)	29
Total	10	6:30:41	52.83		85.02		528

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Saturday Apr 12, 2014 #

Note

Added report on GJ/CORDURA AR on Apr 5 if anyone is interested.

9 AM

Running: Long 1:52:02 20.39 km (5:30 / km) +131m 5:19 / km
ahr:161 max:171 shoes: Salomon Speedcross 3

Tax Day Run.Appointment with CPA was too late to make Lake Maria O meet. This was nice, too. The rain missed me and the ground was surprisingly dry. Saw turkeys, deer and a variety of song birds. Very few icy spots left. I modified the NE portion of last year's edition a little to make it to my appointment in time: exited the refuge at American Blvd and re-entered at Old Cedar Ave. I exited for good at the power lines and made my appointment just in time!

Thursday Apr 10, 2014 #

8 AM

Biking Commuting 33:37 11.82 km (2:51 / km) +39m 2:48 / km
ahr:126 max:151 shoes: All-City Space Horse

Headwind and milder temps made for a sweat-prone commute. Entering downtown Minneapolis I rode along another Space Horse, a blue one. When I bought mine, that color was not available. He said he would rather have had orange. One of his first rides, fun! Josh C said he saw my bike parked on 7th Street on the way to work. Small world.

C • wind 2

4 PM

Biking Commuting 27:33 11.57 km (2:23 / km) +78m 2:18 / km
ahr:136 max:158 shoes: All-City Space Horse

Windy from the right direction would have made the ride home a child's play. But I managed my first road bike spill for as long as I can remember. Turning from 25th Ave SE onto the Transit Way My pedal caught the pavement. Hit the ground with my right shoulder. Skinned right elbow, skinned right knee. Not to self: in aggressive turns, stop pedaling for just a sec and put the outside pedal down. My shoulder is not to happy but I don't think I did any serious damage. I will pass on swimming tomorrow and will do a jog instead.

Wednesday Apr 9, 2014 #

6 AM

Running 39:33 8.09 km (4:53 / km) +48m 4:45 / km
ahr:152 max:163 shoes: Nike Air Pegasus+ 29 Trail WR

Saw fox at club house. very few icy/snowy spots left. Glacier is snow free except for deeply shaded areas along zoo.

Strength: Flexibility 30:21
ahr:96 max:125

8 AM

Biking Commuting 31:54 [2] 11.79 km (2:42 / km) +42m 2:40 / km
ahr:135 shoes: All-City Space Horse

Took it easy, trying not to break a sweat.

4 PM

Biking Commuting 30:08 [3] 11.56 km (2:36 / km) +84m 2:31 / km
ahr:135 shoes: All-City Space Horse

So hard to ride slowly when people are ahead ... Sweating in my work clothes.

Strength: Flexibility 9:23 [1] +25m

First time by myself, don't quite know what to do yet.

Monday Apr 7, 2014 #

8 AM

Running 34:24 6.67 km (5:09 / km) +19m 5:05 / km
ahr:151 max:160 shoes: Salomon Speedcross 3

Last activity in Bend before trip home. Gorgeous morning , a touch of frost on cars and RR ties. Tried to make the triangle Irrigation Canal-Feet Market Rd. I was running out of time and unfamiliar with the location, I decided to run back along Ferguson Rd, which I knew from the first bike leg of the AR. In hindsight I should have stayed on the Canal.
Nice jog, there was one stretch that was fenced off and had a "private property" sign. Only 200 m or so and I was able to run the dry canal bed. Lots of deer tracks.

Sunday Apr 6, 2014 #

3 PM

Strength: Sport Climbing 11:22 [2] 0.24 km (47:22 / km) +4m 43:43 / km

Bouldering at Sisters Boulders. Stephen set up ropes at a very difficult spot. I was borrowing his climbing shoes, even though both of our feet are nominally size 12, they were extremely painful for me to wear an in the way of me doing anything on the rock.

5 PM

Biking: Trail 10:50 [2] 1.51 km (7:10 / km) +29m 6:33 / km
shoes: Good Loaner Bike

Mostly for GJ promo video. Going in circles ;-). Dan's Elsworth with Jason's very tight STB pedals. Getting a hang of this MTB thing. Never say that you can't teach an old dog a few new tricks.

Running 9:34 1.38 km (6:56 / km) +29m 6:16 / km
ahr:144 max:154 shoes: Salomon Speedcross 3

Quick jog with Stephen around Sisters Boulders before heading back to Bend after a beautiful and laid-back day of climbing, highlining and MTB at the boulders.

9 PM

Strength: Flexibility 10:00 [1]

Final touch to an amazing day. Led by Chelsey. Need to make this part of my daily routine.

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