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Training Log Archive: cfosp1

In the 7 days ending Sep 6, 2014:

activity # timemileskm+m
  Biking Commuting9 6:07:12 100.31(3:40) 161.43(2:16) 826
  Biking Road1 3:11:39 53.55(3:35) 86.18(2:13) 854
  Kayak: Lake1 1:59:13 7.09(16:49) 11.41(10:27) 248
  Roller Skiing Skate1 1:16:22 9.18(8:19) 14.77(5:10) 249
  Roller Skiing Classic1 1:15:30 9.59(7:52) 15.43(4:54) 106
  Sailing1 48:28 2.73(17:46) 4.39(11:02) 166
  Strength: Flexibility1 27:18 1
  Total13 15:05:42 182.44 293.61 2449

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Saturday Sep 6, 2014 #

7 AM

Roller Skiing Skate 1:16:22 intensity: (18:57 @1) + (23:07 @2) + (19:22 @3) + (7:36 @4) + (7:20 @5) 14.77 km (5:10 / km) +249m 4:46 / km
ahr:135 max:198 shoes: Pursuit T6004 roller skis

Met John and Tom at Eastside Heritage Park for session. Beautiful morning, there is definitely a hint of fall in the air.
Warm-up
7 x 2:00 at L4/RP Roller Skiing Skate Double Poling with ~2:00 recovery after each
Cool-down
The Mio Lynk did not prove reliable, especially the intervals were all over the map, as low as 143 and as high as 199. I will wait to compare with a bluetooth enabled device before forming a judgment but at least the ANT+ interface does not seem to be ready. not sure if this on Mio's side or on Garmin's.
Nevertheless, this was an excellent workout, soid L4 effort during the intervals.

Biking Commuting 17:39 intensity: (1:51 @1) + (11:04 @2) + (4:44 @3) 8.26 km (2:08 / km) +10m 2:07 / km
ahr:129 max:144 shoes: All-City Space Horse

Chilly morning, wearing fleece which was just the right thing. Running behind so I did a little faster pace than my customary warm-up pace. Also, wearing Mio Lync wristband HRM for the first time, having it beam my HR to my Garmin 305. Seems to work alright.

Biking Commuting 23:22 intensity: (5:55 @1) + (8:50 @2) + (8:37 @3) 8.07 km (2:54 / km) +15m 2:52 / km
ahr:128 max:148 shoes: All-City Space Horse

Easy ride home but uphill and against the wind ;-)

Friday Sep 5, 2014 #

6 AM

Biking Commuting 42:21 intensity: (5:04 @1) + (23:32 @2) + (13:06 @3) + (39 @4) 18.05 km (2:21 / km) +116m 2:16 / km
ahr:131 max:153 shoes: All-City Space Horse

Easy ride in, another beautiful morning. Temps are starting to be fall-like, was glad for long sleeves.
4 PM

Biking Commuting 38:52 intensity: (2:29 @1) + (8:34 @2) + (19:44 @3) + (4:57 @4) + (3:08 @5) 18.1 km (2:09 / km) +93m 2:06 / km
ahr:141 max:168 shoes: All-City Space Horse

Uneventful ride home and glad for it.

Strength: Flexibility 27:18 [1] +1m
ahr:93 max:120

Need to do this more often ...

Thursday Sep 4, 2014 #

6 AM

Biking Commuting 39:08 intensity: (4:44 @1) + (24:32 @2) + (9:52 @3) 18.18 km (2:09 / km) +93m 2:06 / km
ahr:129 max:151 shoes: All-City Space Horse

Did not feel that hot but boy, was it steamy. Grey and overcast but fairly dry. Took it easy.
4 PM

Biking Commuting 40:27 intensity: (3:11 @1) + (18:49 @2) + (14:53 @3) + (2:34 @4) + (1:00 @5) 18.22 km (2:13 / km) +86m 2:10 / km
ahr:135 max:162 shoes: All-City Space Horse

Not that hot but still steambath-like. People who know me will confirm that I am rather conservative while riding my bike and observant of traffic rules. That means I proceed on green at UMN Transit Way and Energy Park Drive. A red pick-up truck didn't and almost clipped me. Two young women in the cab. Other cars were stopped for the red light in both directions. A woman who was riding a few dozen yards behind me screamed in horror and then yelled to me she was glad I wasn't hit. So was I.

Wednesday Sep 3, 2014 #

6 AM

Biking Commuting 43:48 intensity: (12:57 @1) + (21:22 @2) + (9:29 @3) 18.33 km (2:23 / km) +95m 2:20 / km
ahr:126 max:149 shoes: All-City Space Horse

Gorgeous morning, bright golden Sunshine in the east while west storm clouds were threatening. Rainbow West of downtown Minneapolis, just beautiful. Quite a few photo stops.
4 PM

Biking Commuting 43:18 intensity: (9:19 @1) + (25:19 @2) + (8:34 @3) + (6 @4) 18.07 km (2:24 / km) +126m 2:19 / km
ahr:128 max:152 shoes: All-City Space Horse

Quite a bit of a headwind on way back home but I took it easy. No rain, amazed I made it to work and back without getting wet on this stormy day.

Tuesday Sep 2, 2014 #

6 AM

Biking Commuting 40:24 intensity: (4:49 @1) + (22:39 @2) + (8:04 @3) + (35 @4) + (4:17 @5) 17.99 km (2:15 / km) +96m 2:11 / km
ahr:135 max:190 shoes: All-City Space Horse

Getting darker every morning. More traffic on Snelling and River Pkwy. Start of School or was I that much later? But glad to be able to ride my usual route again.
4 PM

Biking Commuting 37:53 intensity: (1:56 @1) + (7:18 @2) + (19:39 @3) + (2:43 @4) + (6:17 @5) 18.16 km (2:05 / km) +96m 2:02 / km
ahr:142 max:175 shoes: All-City Space Horse

Gorgeous late summer afternoon. Wasn't pushing hard but made good time because of gentle back wind.
6 PM

Roller Skiing Classic 55:30 intensity: (1:26 @1) + (17:01 @2) + (13:09 @3) + (4:13 @4) + (19:41 @5) 11.43 km (4:51 / km) +106m 4:38 / km
ahr:147 max:169 shoes: One Way Classic 5

Beautiful night for a workout and good turnout. Rode with Karl, who wanted to check out our group.
Warm-up (forgot to push start button, will manually log)
Kick-double-pole drills (ditto)
5 x 5:00 double poling/kick-double pole at L3/L4
Cool-down
Forgot to push my GPS button multiple times because of too much socializing ...

Roller Skiing Classic 20:00 intensity: (10:00 @1) + (5:00 @2) + (5:00 @3) 4.0 km (5:00 / km)
shoes: One Way Classic 5

Monday Sep 1, 2014 #

Note

Rest day.

Put all the water toys away in the morning, got this routine down pretty well by now. The new play kayak fits neatly on top of the Hobie. Started in pouring rain which, of course, subsided as I finished up.

Since I was wearing waders I grabbed the fly rod and tried my luck along the very clearly defined line between silty water from the Onion and clear Lake Superior. No luck, I only had a small hare's ear nymph along. The cold from the lake took no time to make it to my legs in spite of waders. I measured the creek temp and the lake temps yesterday, Onion River at 12C vs. Chequamegon Bay at 16C. Of course the lake water can change quickly with a turn in wind directions, E wind, which was predominant, traps the sun-warmed water in the bay, W wind drives it out and brings in water 10C colder.

Chatted with a guy who had come to check it out, he had some pointers on where to position myself. He thought that there will be a few poor coho years because the continued high rain summers.

Sitting in the car for 3-4 hrs is harder than running for the same time. But we made it back.

Sunday Aug 31, 2014 #

6 AM

Biking Road 3:11:39 intensity: (11:37 @1) + (55:22 @2) + (1:58:18 @3) + (6:22 @4) 86.18 km (2:13 / km) +854m 2:07 / km
ahr:137 max:156 shoes: All-City Space Horse

Did an easy bike ride (except for a couple of hills) to Cornucopia on Hwy 13 and back on Cty C. Beautiful morning, saw a pair of foxes and another flock of wild turkeys. Roads were generally quiet except for the very last leg along Hwy 13.
11 AM

Kayak: Lake 1:59:13 intensity: (1:39:22 @1) + (19:51 @2) 11.41 km (10:27 / km) +248m 9:25 / km
ahr:110 max:127

Activity 2, a paddle with Craig. Significant chop. We stopped to on our spray skirts. Vacationing couple assisted us with photo and helped Craig to tuck in spray skirt. Saw eagles, passed by the Houghton Point turning buoy with Bayfield yacht race in full progress (flying spinnakers and everything) and braved the rollers along Friendly Valley Beach.
3 PM

Sailing 48:28 [3] 4.39 km (11:02 / km) +166m 9:17 / km
shoes: Hobie Island Adventure Tandem

Quick sail outing with Lynn to round out this very active day.

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