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Training Log Archive: cfosp1

In the 7 days ending Oct 11, 2014:

activity # timemileskm+m
  Biking Commuting6 3:58:15 67.76(3:31) 109.05(2:11) 603
  Running: Interval2 3:24:21 22.79(8:58) 36.68(5:34) 263
  Running2 1:44:19 7.76(13:26) 12.49(8:21) 393
  Hiking2 48:58 2.65(18:30) 4.26(11:30) 53
  Strength: Flexibility1 18:16
  Canoeing Lake1 16:06 0.63(25:24) 1.02(15:47) 5
  Total12 10:30:15 101.59 163.5 1317

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SuMoTuWeThFrSa

Saturday Oct 11, 2014 #

6 AM

Running: Interval 1:50:02 intensity: (5:56 @1) + (19:47 @2) + (33:03 @3) + (20:06 @4) + (31:10 @5) 20.16 km (5:27 / km) +211m 5:11 / km
ahr:146 max:164 shoes: Nike Air Pegasus+ 29 Trail WR

Anaerobic treshold workout on the Whiting-Kjarvik loop. Plan called for two reps but I felt good and had quite a ways left, so I put in a third one.
Crisp fall morning got going just before sunrise. Warm-up jog to Whiting Rd.
Warm-up
3 x 15:00 at L3/ANT
Cool-down
Saw only two cars in motion during the dirt road segment of this workout. Very quiet. A flock of turkeys in a distance and many bird voices. Last stretch along the overgrown railroad grade between Friendly Valley and Bayview Park Rd. Quite a few burrs along that stretch but nevertheless just beautiful!

Hiking 12:37 [1] 0.82 km (15:23 / km) +1m 15:18 / km
ahr:103 max:117 shoes: Nike Air Pegasus+ 29 Trail WR

Hiking 12:37 [1] 0.82 km (15:23 / km) +1m 15:18 / km
ahr:103 max:117 shoes: Nike Air Pegasus+ 29 Trail WR

Cool-down walk along the beach. Very nice.

Friday Oct 10, 2014 #

5 AM

Strength: Flexibility 18:16 intensity: (15:17 @1) + (2:59 @2)
ahr:102 max:132 shoes: Nike Air Pegasus+ 29 Trail WR

Hard time with my balance exercises in the uncertain moonlight.

Running 21:26 intensity: (30 @1) + (6:52 @2) + (14:04 @3) 3.58 km (5:59 / km) +21m 5:49 / km
ahr:136 max:146 shoes: Nike Air Pegasus+ 29 Trail WR

Rest day moonlight jog. Everything in shades of silver and black. Frost glittering in the grass.

Thursday Oct 9, 2014 #

5 AM

Running: Interval 1:34:19 intensity: (4:40 @1) + (18:33 @2) + (48:58 @3) + (2:51 @4) + (19:17 @5) 16.52 km (5:43 / km) +52m 5:37 / km
ahr:143 max:171 shoes: Nike Air Pegasus+ 30

Thursday morning intervals. Crisp morning under a full moon, almost bright enough that I could read the Garmin without extra light. Warm-up to intersection 23rd Ave and 6th. Then intervals:
5 x 4:00 at L4/Race Pace
5:00 recovery between each interval
Cool-down and some photos on this gorgeous morning!
Took a combination of bus/Green Line/walk home in the afternoon which took me about as much time as the run this morning.

Wednesday Oct 8, 2014 #

6 AM

Biking Commuting 44:53 intensity: (14:14 @1) + (26:04 @2) + (4:35 @3) 18.1 km (2:29 / km) +95m 2:25 / km
ahr:124 max:142 shoes: All-City Space Horse

Woke up to eclipse of the bloody moon. When I walked the four corners of our lot while the coffee was cooking, the moon was just about entirely covered. Mellie was not impressed. Then, on the way to work, a few stops for photo ops. Quite a few people with much better gear had the same idea on the stone arch bridge. Took some shots of the skyline with moon and then of the morning sky. Some more on Cedar Lake Trail. Perfect viewing conditions this morning!
1 PM

Hiking 23:44 intensity: (10:00 @1) + (13:44 @2) 2.62 km (9:04 / km) +51m 8:15 / km
shoes: Pearl iZUMi X ALP Seek V

Beautiful fall day. This would be a perfect walk if it wasn't for the constant din of 394. Thinking about the City of Lakes Loppet ...
4 PM

Biking Commuting 37:59 intensity: (1:59 @1) + (8:52 @2) + (25:47 @3) + (1:21 @4) 18.43 km (2:04 / km) +113m 2:00 / km
ahr:138 max:158 shoes: Garmin Fenix 2

Trying to keep it light ...

Tuesday Oct 7, 2014 #

6 AM

Biking Commuting 40:01 intensity: (2:51 @1) + (19:23 @2) + (16:34 @3) + (1:13 @4) 18.08 km (2:13 / km) +87m 2:10 / km
ahr:134 max:156 shoes: All-City Space Horse

Not as cold as yesterday, made it a good workout in the dark! Fewer and fewer cyclists out. Just a few sprinkles, barely felt them. That was it, as predicted.
4 PM

Biking Commuting 35:18 intensity: (1:04 @1) + (3:54 @2) + (23:18 @3) + (5:55 @4) + (1:07 @5) 18.21 km (1:56 / km) +111m 1:53 / km
ahr:144 max:163 shoes: All-City Space Horse

Pretty decent wind in my back. Made this one of my speediest rides home. Fun! Rode again across NP Bridge #9. They are working hard on the bike trail, should be done soon.
6 PM

Running 1:22:53 intensity: (12:39 @1) + (20:38 @2) + (30:47 @3) + (13:39 @4) + (5:10 @5) 8.91 km (9:18 / km) +372m 7:42 / km
ahr:138 max:164 shoes: Nike Air Pegasus+ 29 Trail WR

Great evening for a mid-intensity workout. Started out with some push-ups, panther stretch push-ups and squats.
Warm-up jog
4 x 10:00 nordic walking at L3/ANT
5:00 recovery plus 25 push-ups, 20 panther stretch, 20 squats between each rep
Cool-down jog

Monday Oct 6, 2014 #

6 AM

Biking Commuting 44:02 intensity: (7:33 @1) + (11:51 @2) + (22:19 @3) + (2:19 @4) 18.16 km (2:25 / km) +91m 2:22 / km
ahr:134 max:156 shoes: All-City Space Horse

Definitely fall, I do feel the chill. Stopped on Stoe arch bridge for an east facing photo. Don't know what happened, they did not focus correctly. Riding almost entirely in darkness now.
4 PM

Biking Commuting 36:02 intensity: (1:07 @1) + (6:46 @2) + (21:41 @3) + (2:36 @4) + (3:52 @5) 18.07 km (2:00 / km) +106m 1:56 / km
ahr:143 max:173 shoes: All-City Space Horse

Easy ride, fast, because of strong westerly winds. Rode on west side of Mississippi because of trail construction, taking Bridge#9

Sunday Oct 5, 2014 #

Note

Shortest fall canoe trip todate. Previous ones were ~40-50 km, this one was less than 1/10 of the distance due to inclement weather. The wind made paddling just too dangerous. But we had a great time anyway.
10 AM

Canoeing Lake 16:06 [1] 1.02 km (15:47 / km) +5m 15:24 / km
shoes: Galyan's Woodsman III

Easy trip back to landing. Nice to have wind in back.

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