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Training Log Archive: cfosp1

In the 7 days ending Nov 8, 2014:

activity # timemileskm+m
  Biking Commuting6 4:13:40 67.77(3:45) 109.07(2:20) 496
  Roller Skiing Classic1 2:27:48 19.69(7:30) 31.68(4:40) 158
  Hiking3 2:03:12 6.59(18:41) 10.61(11:37) 275
  Running3 1:40:46 10.77(9:21) 17.33(5:49) 164
  Roller Skiing Skate1 58:15 7.9(7:22) 12.72(4:35) 332
  Strength: Flexibility2 50:45 7
  Biking: Trail1 21:27 3.78(5:41) 6.08(3:32) 26
  Total13 12:35:53 116.5 187.49 1458
  [1-5]13 12:35:48

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SuMoTuWeThFrSa

Saturday Nov 8, 2014 #

Note

Just noticed that I surpassed my training time of last year. Just want to go on the record that I do not have a "goal" in terms of training time. Maybe I logged some lunchtime hikes around Brownie that I shouldn't have. On the other hand, I do have more L5 and L4 efforts in than I had last year. Thus from aa training perspective it was a more productive year than the previous one.
7 AM

Hiking 17:11 [1] 0.57 km (30:09 / km) +6m 28:38 / km
ahr:103 max:114 shoes: Nike Air Pegasus+ 29 Trail WR

Mucky hike back through my 5 acres of wetland. Had to take a circuitous route to avoid deep mudholes and ponds but made it. Mellie had to take a bath in the clean cold waters of Lake Superior.

Running 43:21 intensity: (1:50 @1) + (5:35 @2) + (34:01 @3) + (1:55 @4) 7.4 km (5:51 / km) +92m 5:31 / km
ahr:141 max:154 shoes: Nike Air Pegasus+ 29 Trail WR

Beautiful light and a cold northerly wind this morning for an easy jog. Checked to see if I could meet my neighbor NW of property, he wasn't there. Decided to bushwhack back to cabin.
11 AM

Biking: Trail 12:23 intensity: (5:00 @1) + (7:23 @2) 3.35 km (3:42 / km) +19m 3:36 / km
shoes: Gravity 19.5" 29er MTB

Fun fun fun!

Hiking 16:25 [1] 0.63 km (26:03 / km) +18m 22:48 / km
shoes: Ecco Hybrid

Nice sunny hike with Liz and Craig.

Biking: Trail 9:04 intensity: (5:00 @1) + (4:04 @2) 2.73 km (3:19 / km) +7m 3:17 / km
shoes: Gravity 19.5" 29er MTB

Nice quick ride with Liz and Craig to Houghton Point. Trying out the new (used) MTB. Nice.
1 PM

Roller Skiing Skate 58:15 intensity: (4:24 @1) + (11:13 @2) + (16:58 @3) + (5:58 @4) + (19:42 @5) 12.72 km (4:35 / km) +332m 4:03 / km
ahr:146 max:171 shoes: Pursuit T6004 roller skis

The weather remained dry so I did not have an excuse not do my interval workout. Decided on Burlager Rd, nearby boring but steep stretch of smooth asphalt. A little nervous about Hwy 13 at the bottom of the hill but the grade leveled off some. Just a matter of defusing the momentum ... Also worried about cars passing while I was barreling down the hill with little control.
A short warm-up (because I felt I had already had sufficient warm-up today)
10 x 2:00 at race pace, by HR. Not difficult because besides the steep grade there was a stiff headwind.
A short cool-down because I was done.

Friday Nov 7, 2014 #

6 AM

Running 35:52 intensity: (40 @1) + (2:39 @2) + (29:41 @3) + (2:52 @4) 6.39 km (5:37 / km) +49m 5:24 / km
ahr:142 max:155 shoes: Nike Air Pegasus+ 30

This morning I thought that my sciatic tuberosity was feeling a bit better. After tying my shoe, I hooked my foot on the edge of the chair and a wave of pain ran down my leg. I guess not all that good. On the up side, this morning's easy jog felt good. Frost on the cars and grass, it does feel like fall is advancing.

Strength: Flexibility 29:00 intensity: (23:30 @1) + (5:29 @2) + (1 @3) +5m
ahr:106 max:135

Good strength and stretching session, including some gentle stretches for my painful rear end. In spite of this morning's setback, the pain feels more like the soreness during healing than an acute injury.

Thursday Nov 6, 2014 #

6 AM

Biking Commuting 45:37 intensity: (7:28 @1) + (23:55 @2) + (11:47 @3) + (52 @4) + (1:35 @5) 18.05 km (2:32 / km) +66m 2:29 / km
ahr:131 max:162 shoes: All-City Space Horse

Clearing, but still wet ground. Coldish and a light but noticeable headwind. All the ramps between trail and road are done except the one I'd take to go across River Blvd to Cedar Lake Trail. Meh, but I can wait another day. Did some accelerations on Cedar Lake Trail, nice!
4 PM

Biking Commuting 41:58 intensity: (4:46 @1) + (16:39 @2) + (19:17 @3) + (1:16 @4) 18.15 km (2:19 / km) +82m 2:16 / km
ahr:134 max:158 shoes: All-City Space Horse

Ramp from W River Blvd to bike trail along river at Cedar Lake Trail was done but still blocked with just enough room to squeeze through. Lots of traffic on Snelling tonight.

Wednesday Nov 5, 2014 #

5 AM

Strength: Flexibility 21:45 intensity: (19:16 @1) + (2:29 @2) +2m
ahr:95 max:131

Running 21:33 intensity: (5 @0) + (1:04 @1) + (10:33 @2) + (9:51 @3) 3.54 km (6:05 / km) +23m 5:54 / km
ahr:131 max:142 shoes: Nike Air Pegasus+ 30

Warm-up jog before stretches and strength.

Tuesday Nov 4, 2014 #

6 AM

Biking Commuting 43:21 intensity: (3:05 @1) + (17:04 @2) + (19:58 @3) + (2:47 @4) + (27 @5) 18.02 km (2:24 / km) +74m 2:21 / km
ahr:137 max:160 shoes: All-City Space Horse

Pretty decent headwind for part of the way. Other than that not much to report. Still fairly mild.
4 PM

Biking Commuting 38:14 intensity: (3:30 @1) + (11:50 @2) + (16:52 @3) + (3:24 @4) + (2:38 @5) 18.43 km (2:04 / km) +109m 2:01 / km
ahr:138 max:168 shoes: All-City Space Horse

Help from the wind this PM. Stopped to take some pictures of some harbingers of snow (fat yellow clouds) and in spite of that made good time. Improved my PB of the UM Transit sprint section on Garmin Connect thanks to the wind, moving into second place.
6 PM

Hiking 1:29:36 intensity: (1:08:05 @1) + (18:34 @2) + (2:57 @3) 9.41 km (9:31 / km) +251m 8:24 / km
ahr:114 max:143 shoes: Nike Air Pegasus+ 29 Trail WR

Decided not to participate in tonight's intensity workout because my ischial tuberosity L is tender (i.o.w. an actual PITA). Mellie got to benefit from my exercise plan for the night. Criss-crossed Battle Creek W for 1:30 hrs. Very nice.

Monday Nov 3, 2014 #

6 AM

Biking Commuting 42:59 intensity: (11:30 @1) + (21:44 @2) + (8:09 @3) + (1:35 @4) + (1 @5) 18.03 km (2:23 / km) +73m 2:20 / km
ahr:127 max:158 shoes: All-City Space Horse

Easy ride in, stopped for a couple of minutes on the W River Blvd to Cedar Lake Trail ramp for a morning sky picture.
4 PM

Biking Commuting 41:31 intensity: (4:15 @1) + (16:20 @2) + (20:22 @3) + (34 @4) 18.39 km (2:15 / km) +92m 2:12 / km
ahr:135 max:153 shoes: All-City Space Horse

Another easy ride with a couple accelerations. Very mild! They put the concrete ramps in along the West River Blvd trail. Should be fully functional within the next couple days, right in time for the first snow!

Sunday Nov 2, 2014 #

7 AM

Roller Skiing Classic 2:27:48 intensity: (14:57 @1) + (38:31 @2) + (1:34:20 @3) 31.68 km (4:40 / km) +158m 4:33 / km
ahr:135 max:152 shoes: One Way Classic 5

Decided to give the recently opened Brown's Creek Trail a try. Very nice, smooth as glass but it needs a good sweeping: there is still quite a bit of crushed limestone from the trail bed on the surface. Had one almost and one minor spill.
When I got to Stillwater and Hwy 95, I turned around, did not feel like taken the trail to the end and possibly cross many city streets.
On the way back, the wind was occasionally a factor, especially towards the end, when the trail headed in a southerly direction.
Classic is not such a good choice for this trail since ti is mostly level. Did about 80% double poling. But those arms and shoulders need a workout, too!
Al in all a great outing on a beautiful fall day!

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