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Training Log Archive: cfosp1

In the 7 days ending Jun 7, 2014:

activity	#	time	miles		km		+m
Kayak: Lake	2	1:38:30	5.66	(17:24)	9.11	(10:49)	19
Strength: Flexibility	4	1:37:06
Hiking	3	1:19:28	4.92	(16:09)	7.92	(10:02)	148
Roller Skiing Classic	1	1:02:45	7.21	(8:42)	11.6	(5:25)	185
Biking Road	1	40:24	11.12	(3:38)	17.9	(2:15)	14
Biking Commuting	1	35:20	10.97	(3:13)	17.66	(2:00)	27
Total	9	6:53:33	39.89		64.19		392
[1-5]	9	6:52:22

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Saturday Jun 7, 2014 #

2 PM

Kayak: Lake 1:00:50 [1] 6.85 km (8:53 / km)
shoes: Hobie Island Adventure Tandem

Won't call it a maiden voyage because Lynn wasnt along. Instead, I ha Mellie along, kind of like Laika, of Sputnik 2 fame. The big difference between the two dogs would have been that while Laika apparently succumbed to overheating, Mellie would have died from overeating. Fortunately, Mellie survived.
The wind was on the wimpy side so most of the progress was made by pedaling. Still, the sail definitely helped. Unlike during the 20 minutes on White Bear Lake, I did feel it in my legs.

Thursday Jun 5, 2014 #

6 AM

Biking Commuting 35:20 17.66 km (2:00 / km) +27m 1:59 / km
ahr:142 max:168 shoes: All-City Space Horse

Beautiful morning, zero wind. I will be marking the stretch on Cedar Lake Trail at W River Blvd to Cedar Lake Blvd bridge as a weekly tempo ride. Must have been my fastest today, very fun. Back is much better, shoulder, too!

1 PM

Hiking 24:43 [1] 2.29 km (10:48 / km) +68m 9:24 / km
shoes: Pearl iZUMi X ALP Seek V

Measuring Brownie lake portion of TCW 5k. Just need to figure out start and finish now.

4 PM

Biking Road 40:24 17.9 km (2:15 / km) +14m 2:15 / km
ahr:139 max:163 shoes: All-City Space Horse

Riding in a sprinkle, actually quite nice. One odd thing: there was a group of hobos or homeless people under a bridge on the Dinkytown Trail, right by the UMN loading dock. I had just had a young woman jogger come towards me, I would have felt a little uncomfortable running past them, they looked pretty rough and there is not a lot of traffic, in spite of the loading dock.

Strength: Flexibility 36:33
ahr:93 max:131

Including shoulder rehab. Back still felt a little tender.

Tuesday Jun 3, 2014 #

5 AM

Hiking 29:05 [1] 2.92 km (9:58 / km) +54m 9:07 / km
ahr:93 max:119 shoes: Nike Air Pegasus+ 29 Trail WR

Another nice walk, not wanting to aggravate my back any further. Though there is a slight improvement. Heading for the chiropractor tomorrow.

Strength: Flexibility 13:35 [1]
ahr:70 max:75

Roller and softball for back

4 PM

Kayak: Lake 37:40 [1] 2.26 km (16:40 / km) +19m 16:01 / km

Made an appointment with Hi Tempo to try out some of their Hobie pedal kayaks. Tried out Island Adventure Tandem (with sail and center board), Oasis Tandem, and Adventure solo kayaks. I was highly sceptical but Lynn wanted something with an open deck and was enamored with the idea of pedaling the kayak rather than paddling. I was impressed. Some thoughts:
Pros:
Easy for me to get up to 8 kmh in the tandem, pedaling solo
Rudder is very responsive
Solid construction
Sailing is awesome, able to tack quite nicely
With amas stable platform for fishing and no concerns in big water
Cons:
Can't go backwards with pedals (but t comes with a set of nice paddles)
It's not a real kayak. But who cares. It is very fun.
There was also an outfit demoing SUPs, tried one of those, too. Not bad but I have too many other toys. Pretty sure we'll get the Island Adventure Tandem.

6 PM

Roller Skiing Classic 1:02:45 11.6 km (5:25 / km) +185m 5:01 / km
shoes: One Way Classic 5

Sisu MYR: Classic--Double Poling Intervals
Double poling time trial and intervals. First time with poles since accident and shoulder injury on April 13! Not bad at all, considering.
Of course my time trial time was way off but I am happy I could pole again.
Warm-up
Time trial: 7:07 (compared to 6:20 last year, but hey, I'm injured ;-)
2 x 3:00 double poling
1 x 3:00 classic striding
3 x 1:30 crunch-double pole
Some crunch-double pole technique
Good session!

Monday Jun 2, 2014 #

6 AM

Hiking 25:40 [1] 2.71 km (9:28 / km) +26m 9:02 / km
ahr:88 max:118 shoes: Nike Air Pegasus+ 29 Trail WR

Brisk walk instead of jog because of sore back. Nice to be walking, notice more things about the neighborhood.

Strength: Flexibility 16:58
ahr:69 max:78 shoes: Nike Air Pegasus+ 29 Trail WR

Roller and softball for back

Sunday Jun 1, 2014 #

10 AM

Strength: Flexibility (Roller Session) 30:00 [1]

Somehow did something to my lower back, left side. Gardening combined with new shoulder exercise? That's my suspicion. Read up on it and did a couple of 15 minute sessions on roller and a softball. That softball does wonders locating sore spots. Slight improvement.

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