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Training Log Archive: cfosp1

In the 7 days ending May 10, 2014:

activity # timemileskm+m
  Biking Commuting6 3:56:37 67.44(3:31) 108.53(2:11) 461
  Strength: Flexibility6 2:35:23 0.16 0.25 5
  Running3 2:10:54 14.61(8:57) 23.52(5:34) 129
  Roller Skiing Skate1 1:06:23 8.82(7:32) 14.19(4:41) 160
  Biking: Trail/Road1 1:05:29 14.7(4:27) 23.65(2:46) 127
  Hiking1 21:00 1.12(18:47) 1.8(11:40)
  Total12 11:15:46 106.84 171.94 881

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Saturday May 10, 2014 #

7 AM

Running 33:26 intensity: (29 @1) + (8 @2) + (16:09 @3) + (15:16 @4) + (1:24 @5) 6.23 km (5:22 / km) +20m 5:17 / km
ahr:150 max:161 shoes: Nike Air Pegasus+ 29 Trail WR

Gorgeous morning, a short break from what looks like another drab week ahead.

Strength: Flexibility 36:22 intensity: (35:55 @1) + (27 @2)
ahr:86 max:123

Including shoulder rehab.

Friday May 9, 2014 #

6 AM

Biking Commuting 42:13 intensity: (2:45 @1) + (11:59 @2) + (21:30 @3) + (2:32 @4) + (3:27 @5) 17.98 km (2:21 / km) +93m 2:17 / km
ahr:140 max:175 shoes: All-City Space Horse

Pretty decent headwind, I was surprised about my time, expected to be slower. Quite a cooldown from yesterday but I was just glad it wasn't raining.
11 AM

Biking: Trail/Road 1:05:29 intensity: (29:44 @1) + (26:21 @2) + (6:44 @3) + (53 @4) + (1:47 @5) 23.65 km (2:46 / km) +127m 2:42 / km
ahr:121 max:176 shoes: All-City Space Horse

Lunch ride with Matt Jason and Kevin from work. It was colder than at 6:15 this morning and the wind was blowing harder. Generally an easy ride but I did have a few nice accelerations into the wind. Hit 42 km/h uphill and against the wind one time. I had suggested to ride into the wind first (meaning going west) and then having the wind in our backs for the return trip. That worked well!
3 PM

Biking Commuting 34:31 intensity: (1:18 @1) + (2:54 @2) + (19:19 @3) + (4:38 @4) + (6:22 @5) 18.03 km (1:55 / km) +93m 1:52 / km
ahr:147 max:192 shoes: All-City Space Horse

Ideal condtions for a speedy ride: backwind up to 20 km/h. Made the most of it and had open roads most of the time! Fun, fun, fun!

Strength: Flexibility 35:00 intensity: (34:28 @1) + (32 @2) 0.25 km (2:20:00 / km) +5m 2:08:12 / km
ahr:92 max:127

Including shoulder rehab. Going a little better every day!
Weird thing: I use my Garmin as an interval timer for the stretches and strength sets. I used to be able to turn the GPS off, that doesn't seem to be working any longer. Hence the weird meanderings in my backyard ...

Thursday May 8, 2014 #

5 AM

Running 49:21 intensity: (37 @1) + (3:56 @2) + (41:27 @3) + (3:05 @4) + (16 @5) 8.56 km (5:46 / km) +58m 5:35 / km
ahr:143 max:159 shoes: Nike Air Pegasus+ 29 Trail WR

Easy jog, I was a little sore from the roller skiing intervals. It's really turning green now, next week we won't be able to see through the underbrush. Looking for the great horned owl in its hole, no luck. Joel saw it last weekend, confirming that it was indeed a GHO. Huge he said.

Note

Including shoulder rehab.

Strength: Flexibility 20:00 [1]

Including shoulder rehab.
12 PM

Hiking 21:00 [1] 1.8 km (11:40 / km)
shoes: Ecco Hybrid

Quick lunch-time hike. Warm, almost sultry. Besides the usual redwinged blackbirds I saw some orioles. Very fun!
C • Signs of spring 2

Tuesday May 6, 2014 #

6 AM

Biking Commuting 36:00 intensity: (1:59 @1) + (3:39 @2) + (29:25 @3) + (51 @4) + (6 @5) 17.97 km (2:00 / km) +64m 1:58 / km
ahr:142 max:161 shoes: All-City Space Horse

Another speedy one. This time the wind was of assistance. Beautiful sunrise and morning light.
3 PM

Biking Commuting 44:45 intensity: (42 @1) + (5:48 @2) + (23:13 @3) + (2:18 @4) + (12:44 @5) 18.01 km (2:29 / km) +79m 2:26 / km
ahr:162 max:253 shoes: All-City Space Horse

A laborious ride home, against a fresh breeze. Lots of traffic out, both runners and bikers.

Strength: Flexibility 10:00 [1]

Shoulder rehab.
6 PM

Roller Skiing Skate 1:06:23 intensity: (11:22 @1) + (14:45 @2) + (24:56 @3) + (5:58 @4) + (9:22 @5) 14.19 km (4:41 / km) +160m 4:26 / km
ahr:139 max:163 shoes: Pursuit T6004 roller skis

Sisu MYR: Skate Intervals
Good to be at it again, first session of our year-round group, Margie still our coach! A few new faces a couple people dropped but the same enthusiasm!
Of course I did everything without poles, being rather conservative. My legs felt strong and I felt good doing the 4 x 4:00 intervals.
Warm-up
4 x 4:00 at L3 with 4:00 rest
Cool-down and cookies.

Monday May 5, 2014 #

6 AM

Biking Commuting 36:01 intensity: (2:11 @1) + (1:13 @2) + (19:03 @3) + (9:28 @4) + (4:06 @5) 18.0 km (2:00 / km) +66m 1:58 / km
ahr:147 max:186 shoes: All-City Space Horse

Speedy ride to work, one of my faster ones. As with many other faster rides, wind was not a factor, almost calm.
3 PM

Strength: Flexibility 20:00 [1]

Including PT exercises

Biking Commuting 17:55 intensity: (49 @1) + (4:34 @2) + (8:02 @3) + (51 @4) + (3:39 @5) 6.83 km (2:37 / km) +51m 2:32 / km
ahr:143 max:186 shoes: All-City Space Horse

Easy cool-down ride back home.

Note

Riding from work to PT. Lots of cyclists out. Beautiful afternoon!

Biking Commuting 25:12 intensity: (35 @1) + (58 @2) + (6:07 @3) + (2:30 @4) + (15:02 @5) 11.71 km (2:09 / km) +15m 2:08 / km
ahr:191 max:252 shoes: All-City Space Horse

Riding from work to PT. Lots of cyclists out. Beautiful afternoon!

Sunday May 4, 2014 #

8 AM

Strength: Flexibility 34:01 intensity: (33:35 @1) + (26 @2)
ahr:92 max:124

Including shoulder rehab.

Running 48:07 intensity: (39 @1) + (1:50 @2) + (34:00 @3) + (11:38 @4) 8.73 km (5:31 / km) +51m 5:21 / km
ahr:146 max:156 shoes: Nike Air Pegasus+ 29 Trail WR

It felt chilly this morning, before the run it was just above freezing and the light breeze had an edge. The sun did have some warmth, though. First morning with golfers present, Mellie was startled, growled and had her hair stand on end. Scary people those golfers! Leaving the golf course at the dead-end parking lot by the pedestrian bridge to Como Lake, there was a guy with some expensive glass in front of his Canon. I stopped and asked what he was aiming for and he pointed at an owl in a tree hole. He thought a great horned. Very cool!

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