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Training Log Archive: cfosp1

In the 7 days ending Jun 28, 2014:

activity	#	time	miles		km		+m
Biking Commuting	7	4:14:34	71.43	(3:34)	114.95	(2:13)	732
Running	3	2:46:50	15.22	(10:58)	24.5	(6:49)	348
Roller Skiing Skate	1	1:27:43	11.32	(7:45)	18.21	(4:49)	209
Strength: Flexibility	2	48:10	0.32		0.52		5
Biking: Trail/Road	1	39:28	6.15	(6:25)	9.9	(3:59)	111
Hiking	1	21:17	1.06	(20:09)	1.7	(12:31)	20
Total	12	10:18:02	105.5		169.78		1425

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Saturday Jun 28, 2014 #

5 AM

Running 56:44 9.23 km (6:09 / km) +58m 5:58 / km
ahr:140 max:151 shoes: Nike Air Pegasus+ 29 Trail WR

A quick run before setting up for James graduation party. Ran into old West colleague Jean W at Como Lake I stopped to say hi and we chatted for 10'. A gorgeous morning. I hosed mellie down before we started and she jumped in both Como Lake and the fountain at the roundabout by the bandstand, Glad to see that there are still a few people who walk the golf course instead of riding it. A dad or coach with two you guys, all carrying their bags.

Strength: Flexibility 14:42 [1] +3m
ahr:95 max:105 shoes: Garmin Fenix 2

Even with the wind, the skeeters were so bad that they drove me indoors. Rollers on back and legs.

Friday Jun 27, 2014 #

6 AM

Running 57:05 6.23 km (9:10 / km) +218m 7:48 / km
ahr:138 max:164 shoes: Nike Air Pegasus+ 29 Trail WR

With Chris and John.
Warm-up jog
6 x stairs in 1:20 at East River Pkwy and Harvard St. SE
5 x 35 push-ups
Cool-down jog
Good workout!

11 AM

Hiking 21:17 1.7 km (12:31 / km) +20m 11:49 / km
shoes: Garmin Fenix 2

Noticed yesterday that Brownie is over its banks and needed to go check this out. The Loppet people better hope for a drop in water levels otherwise we'll have to sit on our skis while negotiating the tunnel between Brownie and Cedar Lakes. Trail along the SW side of the lake are under water.

Thursday Jun 26, 2014 #

6 AM

Biking Commuting 37:05 18.07 km (2:03 / km) +105m 2:00 / km
ahr:140 max:156 shoes: All-City Space Horse

Nice ride in early morning sun. Took some pictures while riding, of the Cedar Lake Trail and freight train. Today's temps are from Garmin's Tempe pod, attached to my shoe laces. can't wait to try this in the winter.

C • Belgium? 6

4 PM

Biking Commuting 43:36 18.16 km (2:24 / km) +163m 2:18 / km
ahr:138 max:167 shoes: All-City Space Horse

Hard work, pedaling into a decent headwind, especially the last segment. Beautiful wildflowers along the trail. Again riding a little faster than I had meant to. There was an odd traffic detour at the St. Anthony Falls Upper Lock and Dam parking, Cars were made to turn into the parking lot in order to make a u-turn. Wonder why this was going on ...

Wednesday Jun 25, 2014 #

6 AM

Biking Commuting 38:37 18.08 km (2:08 / km) +114m 2:04 / km
ahr:135 max:153 shoes: Garmin Fenix 2

Felt downright chilly this morning. Six weeks ago it would have seemed downright toasty.

4 PM

Biking Commuting 39:56 18.11 km (2:12 / km) +108m 2:08 / km
ahr:133 max:167 shoes: Garmin Fenix 2

Meant to do a relaxed ride, but then there were those two cyclists. I slowly caught up with them and they let me pass. I guess then they wanted to put me in my place and took off. I caught up with them after a while, they seemed surprised. Lots of traffic on Snelling, with back-up. Made room for an oldster who was heading towards me on the bridge. In passing he apologized saying that he should have been the one to wait.

Tuesday Jun 24, 2014 #

2 PM

Biking: Trail/Road 39:28 9.9 km (3:59 / km) +111m 3:46 / km
shoes: Garmin Fenix 2

Matt suggested to have our weekly status using the new loaner bikes. Of course I was game. We did a quick in and out through T Wirth and on the Luce Line. We even talked work. Those bikes are pretty nice, sturdy yet fairly light. Very nice ride on trails I had never been on before. Trying to minimize the sweat factor, without success.

6 PM

Roller Skiing Skate 1:19:22 16.36 km (4:51 / km) +195m 4:35 / km
ahr:141 max:170 shoes: Garmin Fenix 2

Sisu MYR: Open Field Technique and L3 Intervals. Beautiful evening. It had rained on the Eastside, the trails were wet, even some water running across in a couple of places. Peter, Andy, John, Mary, Matt, Tim Kitty and I, under the watchful eyes of coach Margie.
Warming up with some open field drills, a total of 5 reps.
5 x 5:00 L3 intervals
I partnered up with Kitty, great to have such a proficient skier to shadow.
Shoulder is improving, still a little sore, but I can pole without any issues. There are some cracks in the pavement, though and they creep me out.

Roller Skiing Skate 8:21 1.85 km (4:31 / km) +14m 4:21 / km
ahr:143 max:160 shoes: Garmin Fenix 2

Sisu MYR: Cool-down: Quick cool-down ski with Kitty.

Monday Jun 23, 2014 #

6 AM

Biking Commuting 38:41 18.07 km (2:08 / km) +108m 2:05 / km
ahr:132 max:152 shoes: Garmin Fenix 2

Gorgeous morning for a bike ride, morning sun cast a golden hue on everything. Flowers along Cedar Lake Trail are mostly yellow, too.

4 PM

Biking Commuting 39:16 18.11 km (2:10 / km) +97m 2:07 / km
ahr:148 max:208 shoes: Garmin Fenix 2

Interesting ride home. Busy everywhere, especially Stone Arch Bridge, where people were taking in the roaring waters of St. Anthony Falls, At the intersection of the UMN Transit Way and Como Ave I saw that the UMN bus that had just passed me stopped just after crossing Como. Then I noticed a young woman sitting on the shoulder next to her bike. As I came closer it became clear she just had had an accident: twisted front wheel and bloody knees. I stopped and asked if she had been hit by the bus. She told me that she had had a collision with another cyclist. She insisted she was fine and that a frined of hers was on the way to pick her up. She even smiled. With that the next rider stopped to check on her and I continued. Impressed with the UMN bus driver who stopped to make sure she was OK. But that wasn't all. Going S on Snelling at this time of the day I take the sidewalk next to the N bound lane there are a couple of places where entrance and exit ramps need to be crossed. I ride very conservatively and let all those cars in a hurry drive by, waiting for a gap. Today, when I grabbed my gap of 100+ m to the next car, the lady accelerated as if she wanted to run me down, laying on her horn. I felt compelled to take extreme action by flipping the bird. A shout out to semis, who are the ones who more often than not slow down to give me more time to pass.

Sunday Jun 22, 2014 #

6 AM

Strength: Flexibility 33:28 0.52 km (1:04:22 / km) +2m 1:03:09 / km
ahr:106 max:134 shoes: Garmin Fenix 2

Biking Commuting 17:23 6.35 km (2:44 / km) +37m 2:40 / km
ahr:129 max:144 shoes: Garmin Fenix 2

Coffee with Jim. Planning receiving our 1/4 of a grass-fed cow and trading turkey hunting and fly fishing stories.

Running 53:01 9.04 km (5:52 / km) +72m 5:38 / km
ahr:144 max:163 shoes: Garmin Fenix 2

Running fewer days but longer distances. Lower extremities and rear end feel a little out of whack. Towards the end of this nice run, my left knee started giving me some trouble. it stopped as soon as I stopped running. I think the full week of bike commuting during the week of June 9 may have been a little too much. Too much riding close to what my legs could handle. Will be cautious this week.

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