Training Log Archive: cfosp1In the 7 days ending Jul 5, 2014:
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Saturday Jul 5, 2014 #
7 AM
Strength: Flexibility 31:42 +6m
ahr:107 max:135 shoes: Garmin Fenix 2
Arms are sore as I am writing this. Between yesterday's roller ski and today's core workout they are feeling it.
Running 1:02:09 10.13 km (6:08 / km) +55m 5:58 / km
ahr:140 max:155 shoes: Nike Air Pegasus+ 29 Trail WR
Easy jog, more a photo safari on foot. Looked at a ton of flowers. Gorgeous morning.
Friday Jul 4, 2014 #
8 AM
Roller Skiing Classic intervals 1:28:37 15.71 km (5:38 / km) +191m 5:19 / km
ahr:144 max:167 shoes: Garmin Fenix 2
Had to skip Tuesday night session because of the Belgium-USA World Cup match. Too much beer to safely and effectively rollerski thereafter.
Heather and Margie filled me in on the night's attractions:
Warm-up
3 x 2:00 single-sticking
3 x 2:00 lock and load crunch
3 x 2:00 double pole
3 x 2:00 no pole
3 x 2:00 kick-double pole
4 x 2:00 (2 L, 2 R) poling on one Side, as if diagonal poling, simulating the no-pole side
Cool-down
The hill was a little too steep for single sticking but no trouble getting to L4.
I really felt the improvement from beginning to later in workout.
Nice to get some encouragement from passing bikers :-)
Heather and Margie filled me in on the night's attractions:
Warm-up
3 x 2:00 single-sticking
3 x 2:00 lock and load crunch
3 x 2:00 double pole
3 x 2:00 no pole
3 x 2:00 kick-double pole
4 x 2:00 (2 L, 2 R) poling on one Side, as if diagonal poling, simulating the no-pole side
Cool-down
The hill was a little too steep for single sticking but no trouble getting to L4.
I really felt the improvement from beginning to later in workout.
Nice to get some encouragement from passing bikers :-)
4 PM
Swimming: Laps 11:00 [2] 0.3 km (36:40 / km)
Were at Peggy and Joel's for July 4 cook-out. Tried to set the Fenix 2 to 10 m pool, without success. Checking various online postings confirmed my suspicion: Minimum pool length is 20 m. Bummer.
Tried freestyle, shoulder is rather stiff. Did attempt the front crawl but swithched to breast, which was feasible.
Tried freestyle, shoulder is rather stiff. Did attempt the front crawl but swithched to breast, which was feasible.
Thursday Jul 3, 2014 #
6 AM
Biking Commuting 38:02 18.06 km (2:06 / km) +100m 2:03 / km
ahr:137 max:158 shoes: All-City Space Horse
One way only for this short day at work. Son James picked me up at noon to go look at car. We bought the '96 Nissan Maxima with a lot of miles ...
Wednesday Jul 2, 2014 #
6 AM
Biking Commuting 38:29 18.1 km (2:08 / km) +145m 2:03 / km
ahr:128 max:168 shoes: Garmin Fenix 2
Kind of windy, one of these mornings when it was hard to figure out from where the wind was blowing. Also rater cool, glad to be wearing long sleeves. St. Anthony Falls always provide moist and warm air on cool summer mornings like this. Caught up to two sports bikers, I latched on to the faster one, for a nice lift up Cedar Lake Trail. He slowed down at my turn-off to wait for his buddy, I thanked him.
3 PM
Biking Commuting 35:57 18.12 km (1:59 / km) +126m 1:55 / km
ahr:157 max:197 shoes: All-City Space Horse
Again, the winds were variable, Probably more from the back than headwinds. Anyway, head a hell of a ride. Passed a guy on a bike that looked like it had hub gear. He was making great tie on this thing and inched up on me from quite a ways back. We rode together till I turned onto Snelling.
Tuesday Jul 1, 2014 #
5 AM
Running 1:49:14 18.17 km (6:01 / km) +162m 5:45 / km
ahr:143 max:168 shoes: Nike Air Pegasus+ 29 Trail WR
Reservoir Woods Run. As I was putting on my Nike Pegasus +29, I noticed that the left heel had a funny drop off. Hadn't noticed this before but my heel had been bothering me for a while. Time to retire, I generally try to get about 1000 km out of my running shoes but 880 km is pretty close.
Since I wanted to better appreciate what the athletes I was going to watch on the football pitch later today would be going through, I decided to run for at least 90 minutes. (The other reason was that I would be missing my Endurance United workout because of the excess beer intake that I foresaw). Beautiful morning for a run. Encountered Anne on the S side of Como Lake and on the way home, Matt on the N side of the lake. Anne was jogging before heading to work and Matt was on the way to work on his bike. A few accelerations on the hills within Reservoir Woods. Very nice!
Since I wanted to better appreciate what the athletes I was going to watch on the football pitch later today would be going through, I decided to run for at least 90 minutes. (The other reason was that I would be missing my Endurance United workout because of the excess beer intake that I foresaw). Beautiful morning for a run. Encountered Anne on the S side of Como Lake and on the way home, Matt on the N side of the lake. Anne was jogging before heading to work and Matt was on the way to work on his bike. A few accelerations on the hills within Reservoir Woods. Very nice!
Monday Jun 30, 2014 #
6 AM
Biking Commuting 37:37 18.02 km (2:05 / km) +109m 2:02 / km
ahr:139 max:159 shoes: All-City Space Horse
Beautiful ride in. One of the people on Metro Cycling FB page wroete a review on Wind Blox (http://mnbiketrailnavigator.blogspot.com/2014/06/p...) which cut down on wind noise. Since I had noticed wind noise while riding, I decided to take an $12 ($16 w/ shipping) risk and try them They actually seem to work. There is still wind noise, but it is not as deafening.
4 PM
Biking Commuting 38:17 18.08 km (2:07 / km) +136m 2:02 / km
ahr:145 max:164 shoes: All-City Space Horse
Another good ride, this time with a nice hand from the wind. Weird little snafu as I was getting onto Snelling: I though I dropped the chain. Turned out I had inadvertently switched into the lower chain ring in front. On the sidewalk, I stopped and exchange a few words with an elderly gent whom I see almost daily now. Sometimes I stop to let him pass and sometimes he does the same for me. The sidewalk is quite narrow in places. Two cars at one of the pedestrian crossings, one stopped behind and one in front of the stripes. The lady in front of the stripes was quickly going to close the gap so I couldn't cross. Nice gesture, I am glad she didn't squeeze me against the car waiting for a gap in traffic.