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Training Log Archive: cfosp1

In the 7 days ending Oct 18, 2014:

activity	#	time	miles		km		+m
Biking Commuting	8	5:34:46	92.55	(3:37)	148.94	(2:15)	893
Running: Interval	3	3:57:06	23.05	(10:17)	37.1	(6:23)	272
Hiking	1	2:04:05	8.89	(13:58)	14.3	(8:41)	314
Strength: Flexibility	4	1:01:20					1
Running	2	30:56	3.12	(9:55)	5.02	(6:10)	28
Total	13	13:08:13	127.6		205.36		1508

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Saturday Oct 18, 2014 #

7 AM

Running 20:45 3.6 km (5:46 / km) +19m 5:37 / km
ahr:134 max:144 shoes: Nike Air Pegasus+ 29 Trail WR

Energy Park Drive Short. Warm-up jog with Mellie. She had quite a few squirrels to chase including one she almost caught.

Strength: Flexibility 9:28 [1]
ahr:85 max:106

Pre-workout stretching, mostly legs and lower back.

Running: Interval 1:18:22 15.14 km (5:11 / km) +78m 5:03 / km
ahr:150 max:163 shoes: Nike Air Pegasus+ 29 Trail WR

20:00 ANT workout on plan, did 30:00 instead. Added another 12:00 warm-up before the 30:00 interval of which at least 1/2 was on grass. Paced myself entirely by heart rate, ~158 bpm, felt very well throughout. The pace seemed slow, but as I was doing the math in my head I decided I could do a sub 3:30 trail marathon on level ground without too much trouble. That made me feel a little better about my pace. Another 35:00 cool-down after the ANT segment. Good workout.

Strength: Flexibility 16:48
ahr:100 max:132

Friday Oct 17, 2014 #

6 AM

Biking Commuting 53:11 21.43 km (2:29 / km) +159m 2:24 / km
ahr:129 max:148 shoes: All-City Space Horse

Coffee run this morning, stopping at Dunn Bros on Grand for beans. Not sure what's going on with Wunderground, they have the wind in my back and I was fighting a head wind pretty much the entire way.

3 PM

Biking Commuting 40:40 18.44 km (2:12 / km) +120m 2:08 / km
ahr:133 max:155 shoes: All-City Space Horse

Again, the wind seemed to be blowing harder than the 3-4 km/h indicated by Wunderground. Uneventful ride across NP Bridge # 9. But glad to be home and glad that next week will be a recovery week. There was I sprinkle when I got close to home.

Thursday Oct 16, 2014 #

Event: MNOC Como Adventure Run #1

5 AM

Running: Interval 1:30:09 16.72 km (5:24 / km) +58m 5:18 / km
ahr:144 max:171 shoes: Nike Air Pegasus+ 30

I have to admit that I wasn't looking forward to this morning's session but it turned out to be not too bad. Consistent training must be paying off. Another crisp morning Warm-up again to intersection 23rd Ave and 6th. Then intervals:
6 x 4:00 at L4/Race Pace
5:00 recovery between each interval
Not much room for a cool-down jog, I made up for it with a stretching session.
Not much it terms of soreness tonight, another good sign after a pretty tough workout.

Strength: Flexibility 10:00 [1]

Some quick stretches after the effort. Felt good.

Wednesday Oct 15, 2014 #

6 AM

Biking Commuting 42:47 18.06 km (2:22 / km) +84m 2:19 / km
ahr:126 max:148 shoes: All-City Space Horse

Chilly, glad for long pants and heavier gloves. Taking it easy this morning. Hint of dawn at easter horizon once I got past downtown Minneapolis.

4 PM

Strength: Flexibility 20:04 +1m
ahr:108 max:137

Stretches plus trifecta 60-20-20 x 2

Biking Commuting 37:42 18.02 km (2:06 / km) +94m 2:02 / km
ahr:148 max:206 shoes: All-City Space Horse

Beautiful fall afternoon, gorgeous colors, mild temps, not too windy, indian summer at its best. First time in a while that I went across Stone Arch Bridge on way home. Work on bike path seems to be progressing well.

Tuesday Oct 14, 2014 #

6 AM

Biking Commuting 38:49 18.1 km (2:09 / km) +102m 2:05 / km
ahr:138 max:163 shoes: All-City Space Horse

Windy ride to work. But not too cold.

4 PM

Biking Commuting 41:37 18.41 km (2:16 / km) +142m 2:11 / km
ahr:136 max:156 shoes: All-City Space Horse

Still windy but lovely sunshine and quite mild. There is this cone in the middle of the trail at the W exit of the Target Center tunnel. It seems to separate the two bike lanes. Anyone notice this or know why it might be there?

6 PM

Running 10:11 1.42 km (7:10 / km) +9m 6:57 / km
ahr:133 max:141 shoes: Nike Air Pegasus+ 29 Trail WR

Warm-up jog before plyo, intensity and technique night.

Running: Interval 23:16 3.19 km (7:18 / km) +17m 7:06 / km
ahr:156 max:170 shoes: Nike Air Pegasus+ 29 Trail WR

20 minutes slalom through trees equaling about 4.5 laps plus 25 push-ups after each for a total of 100 push-ups.

Running: Interval 45:19 2.05 km (22:06 / km) +119m 17:08 / km
ahr:133 max:165 shoes: Nike Air Pegasus+ 29 Trail WR

Ski walking and ski bounding classic, emphasizing hip rotation
Ski walking:
4 x slow
10 x fast
Intermission: strength:
60 push-ups
1:00 plank
5:00 skate ski bounding, stationary
Ski Bounding:
18 x fast, emphasizing hip rotation
4 x sprint
30 x jump
Jog to shelter
3 x 30 seconds dips: 39, 43, 41 for a total of 123

8 PM

Strength: Flexibility 5:00 [1]

Monday Oct 13, 2014 #

6 AM

Biking Commuting 39:12 18.03 km (2:10 / km) +88m 2:07 / km
ahr:128 max:146 shoes: All-City Space Horse

No rain and mild morning, shorts (I thought I was done with those), thin pair of gloves and two thin tec shirts. Just right!

4 PM

Biking Commuting 40:48 18.45 km (2:13 / km) +104m 2:09 / km
ahr:132 max:159 shoes: All-City Space Horse

Not much warmer this PM so same dress code as this morning. Still no rain, fine by me even though we could probably use some. The blacktop is on the refurbished bike trail along the river from Mill City Museum to past NW Bridge #9. Can't be much longer till the path upstream from Stone Arch Bridge is done!

Sunday Oct 12, 2014 #

6 AM

Hiking 2:04:05 14.3 km (8:41 / km) +314m 7:49 / km
ahr:115 max:141 shoes: Nike Air Pegasus+ 29 Trail WR

Training Plan called for 2 hr. L1 effort. Didn't feel like driving half an hour to go roller skiing so I drive 10:00 to Mt. Ashwabay ski area and pole hiked the trails focusing on hip rotation and poling. Did some bushwhacking, too. Rewarded by sights of beautiful morning light over Chequamegon Bay. Mellie had a field day, sniffed out many an interesting odor.

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