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Training Log Archive: cfosp1

In the 7 days ending Aug 23, 2014:

activity # timemileskm+m
  Biking: Trail/Road1 4:53:43 68.44(4:17) 110.15(2:40) 1347
  Biking Commuting5 2:50:10 47.17(3:36) 75.91(2:15) 422
  Running2 2:34:16 17.12(9:00) 27.56(5:36) 193
  Roller Skiing Skate1 1:37:13 14.06(6:55) 22.62(4:18) 172
  Hiking1 28:23 1.38(20:35) 2.22(12:47) 2
  Strength: Flexibility1 19:05 55
  Total8 12:42:50 148.17 238.46 2191

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Saturday Aug 23, 2014 #

7 AM

Running 2:02:37 intensity: (4:15 @1) + (24:55 @2) + (29:18 @3) + (31:07 @4) + (33:02 @5) 21.35 km (5:45 / km) +160m 5:32 / km
ahr:148 max:175 shoes: Nike Air Pegasus+ 29 Trail WR

3 x 15:00 L3/ANT Intervals plus a 1 x 4:00 L4/RP Bonus on Maki Rd-Friendly Valle Rd loop.
Cool morning, perfect running weather, some drizzle.
~15:00 warm-up
2 x 15:00 L3/ANT, uphill
5:00 recovery after each
Too much distance to uphill for last 15:00 L3 so I inserted 1 x 4:00 at L4/RP
1 x 15:00 L3/ANT
~37:00 cool-down

Hiking 28:23 intensity: (28:02 @1) + (21 @2) 2.22 km (12:47 / km) +2m 12:44 / km
ahr:109 max:122

Waded from Friendly Valley Beach to Bayview Beach House as an additional cool-down. Got a wee bit chilled.

Friday Aug 22, 2014 #

5 AM

Strength: Flexibility 19:05 intensity: (13:37 @1) + (3:01 @2) + (2:27 @3) +55m
ahr:116 max:140

Stretches, 2 x 50 push-ups and xc ski V2 balance exercises.

Running 31:39 intensity: (41 @1) + (44 @2) + (11:59 @3) + (6:49 @4) + (11:26 @5) 6.21 km (5:06 / km) +33m 4:58 / km
ahr:153 max:169 shoes: Nike Air Pegasus+ 29 Trail WR

State Fair starts tomorrow and pickups with lifstock trailers were lined up to be let in. Not a hinderance but I will likely take an alternate route in the coming days. Low to no-wind morning was ideal to push hard on Cedar Lake Trail. I a enjoying the competition agains myself and others provided in Garmin Connect: I set up a segment between River Road (on top of ramp) and the Cedar Lake Blvd bridge. 5+ km of hard pedaling on an ever so slight uphill.

Wednesday Aug 20, 2014 #

6 AM

Biking Commuting 38:01 intensity: (8:29 @1) + (16:26 @2) + (8:56 @3) + (43 @4) + (3:27 @5) 18.08 km (2:06 / km) +81m 2:03 / km
ahr:130 max:166 shoes: All-City Space Horse

State Fair starts tomorrow and pickups with lifstock trailers were lined up to be let in. Not a hinderance but I will likely take an alternate route in the coming days. Low to no-wind morning was ideal to push hard on Cedar Lake Trail. I a enjoying the competition agains myself and others provided in Garmin Connect: I set up a segment between River Road (on top of ramp) and the Cedar Lake Blvd bridge. 5+ km of hard pedaling on an ever so slight uphill.
4 PM

Biking Commuting 41:42 intensity: (11:23 @1) + (22:28 @2) + (7:51 @3) 18.13 km (2:18 / km) +105m 2:14 / km
ahr:126 max:145 shoes: All-City Space Horse

Easy ride home. Riding by MNSF Grounds was stressful this afternoon, won't go there again till it's over.

Tuesday Aug 19, 2014 #

6 AM

Biking Commuting 43:57 intensity: (7:49 @1) + (21:29 @2) + (14:17 @3) + (17 @4) + (5 @5) 18.21 km (2:25 / km) +105m 2:21 / km
ahr:128 max:159 shoes: All-City Space Horse

Beautiful morning light, stopped for some downtown Minneapolis photos on Stone Arch Bridge. Kept it easy.
4 PM

Biking Commuting 37:39 intensity: (4:34 @1) + (14:24 @2) + (15:57 @3) + (47 @4) + (1:57 @5) 18.06 km (2:05 / km) +99m 2:02 / km
ahr:135 max:169 shoes: All-City Space Horse

Hot and sticky but by no means bad. Pedaled hard on last Transitway section.
6 PM

Roller Skiing Skate 1:37:13 intensity: (17:30 @1) + (29:21 @2) + (12:02 @3) + (10:08 @4) + (28:12 @5) 22.62 km (4:18 / km) +172m 4:08 / km
ahr:139 max:166 shoes: Pursuit T6004 roller skis

4 x 10:00 @ L3 Roller Skiing Skate
Warm-up in rain
4 x 10:00 @ L3
Back down for recovery
Cool-down
Parking lot at Eastside Heritage park is too small to hold all of our cars. Need to goo to Vertical Endeavors parking lot.
Several wipeouts, a minor one for me under E 7th St. bridge. Hit some piece of wood.
Did a good job sticking to L3/ANT!
As always, an excellent workout.

Sunday Aug 17, 2014 #

6 AM

Biking: Trail/Road 4:53:43 intensity: (2:08:24 @1) + (1:57:47 @2) + (36:54 @3) + (4:30 @4) + (6:08 @5) 110.15 km (2:40 / km) +1347m 2:31 / km
ahr:123 max:167 shoes: All-City Space Horse

River Falls-Trimbelle-Ellsworth. Today was supposed to be my day of "Active Rest," as coach Jeremy calls it. I had actually planned a light jog followed by some stretching. But when a friend in need calls, you just have to go. Thank you for inviting me on this ride, David, it was wonderful and instead of active rest, it was active rest+ in the beautiful west-central Wisconsin countryside. With an AHR of 123, I certainly stayed well within L1. I won't mention any of the hills we climbed.
Lots of turkeys, a black dog whom I took for a black bear and a Sisu/Endurance United friend. When we went away from the river on CR K, I told David that I had a xc ski friend in these parts and that the road looked vaguely familiar. Since I had been to Roy's place only once, I couldn't be sure, but as we progressed, it looked more and more like it. Eventually, I spotted his barn and finally Roy, riding down his driveway for his own Sunday morning bike ride. After a quick chat we continued.
More active resting tomorrow ...

Biking Commuting 8:51 intensity: (5:19 @1) + (3:32 @2) 3.43 km (2:35 / km) +32m 2:28 / km
ahr:118 max:134 shoes: All-City Space Horse

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