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Training Log Archive: cfosp1

In the 7 days ending Mar 21, 2015:

activity	#	time	miles		km		+m
Biking Commuting	13	7:45:09	121.6	(3:50)	195.69	(2:23)	1178
Hiking	5	3:05:17	9.71	(19:05)	15.62	(11:52)	134
Running	3	1:12:30	7.31	(9:55)	11.77	(6:10)	102
Strength: Flexibility	1	29:00					6
Biking: Trail/Road	2	4:45	1.0	(4:45)	1.61	(2:57)	5
Total	18	12:36:41	139.62		224.69		1425

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Saturday Mar 21, 2015 #

8 AM

Strength: Flexibility 29:00 +6m
ahr:97 max:128

Including hip strengthening prescribed by PT: Prone leg lift and basic bridge.

Running 32:35 6.08 km (5:22 / km) +56m 5:07 / km
ahr:144 max:156 shoes: Nike Air Pegasus+ 30

First actual run with the dogs. Only regret is that I can let Roux off leash yet. But fun never the less. Roux pulls both Mellie and me.

3 PM

Biking: Trail/Road 52 [1] 0.32 km (2:43 / km)
ahr:104 max:115 shoes: All-City Space Horse

Setting up and testing Garmin Edge 500. It works. Bought at deep discount early winter.

Friday Mar 20, 2015 #

6 AM

Biking Commuting 43:40 18.05 km (2:25 / km) +123m 2:20 / km
ahr:134 max:154 shoes: All-City Space Horse

Unproblematic ride to work, compared to yesterday.

2 PM

Hiking 37:40 [1] 3.62 km (10:24 / km) +28m 10:01 / km
ahr:97 max:120 shoes: Nike Air Pegasus+ 29 Trail WR

Nice Friday afternoon. But isn't every Friday afternoon a nice afternoon?

Biking Commuting 40:13 18.11 km (2:13 / km) +106m 2:09 / km
ahr:133 max:155 shoes: All-City Space Horse

Easy ride home. Little to no wind.

4 PM

Biking Commuting 15:05 [1] 6.08 km (2:29 / km) +37m 2:24 / km
shoes: All-City Space Horse

Heading for happy hour with Joel at Moscow's. Actually, no happy hour on Friday, but that's OK. good martinis, good snacks and good conversation! Chris T was there for a family dinner and stopped by to say hi.

6 PM

Biking Commuting 15:46 [1] 5.81 km (2:43 / km) +44m 2:37 / km
shoes: All-City Space Horse

Thursday Mar 19, 2015 #

6 AM

Biking Commuting 5:41 2.16 km (2:38 / km) +12m 2:34 / km
ahr:121 max:138 shoes: All-City Space Horse

First flat for the Space Horse.
The bad: pinch flat in pothole at Snelling to Como exit ramp. I know the pothole, probably the only serious pothole during my entire commute, right where the concrete from the bridge changes to asphalt. But I did not want to swerve in the path of the car on my tail. Tire likely under inflated, did not check pressure after 3 month winter break. Tire on its last leg after 5500 km of hard riding. Was thinking last fall that it needed replacement.
The good: 7300 km with one flat tire. Only 2 km from home, was able to jog back, pushing the bike. Cyclocross wheel set hanging on the wall, switch out wheel, pump up and ride to work! 2 km of extra biking and 2 km of extra jogging to log!

Running 12:06 2.1 km (5:46 / km) +16m 5:33 / km
ahr:150 max:161 shoes: Pearl iZUMi X ALP Seek V

Pushed bike home in a jog.

Biking Commuting 40:21 18.03 km (2:14 / km) +74m 2:12 / km
ahr:139 max:159 shoes: All-City Space Horse

Second attempt, it worked. The cyclocross tire rolled surprisingly well.

3 PM

Biking Commuting 27:56 11.8 km (2:22 / km) +66m 2:18 / km
ahr:125 max:143 shoes: All-City Space Horse

Headed for PT session for my partially torn hamstring. Getting some exercises chatting with the therapist, who is also a xc skier.

5 PM

Biking Commuting 17:38 6.76 km (2:37 / km) +72m 2:29 / km
ahr:132 max:148 shoes: All-City Space Horse

Wednesday Mar 18, 2015 #

6 AM

Biking Commuting 41:51 18.02 km (2:19 / km) +99m 2:16 / km
ahr:134 max:150 shoes: All-City Space Horse

Uneventful, much easier than yesterday, no wind!

12 PM

Hiking 17:04 [1] 1.38 km (12:22 / km) +21m 11:30 / km
shoes: Pearl iZUMi X ALP Seek V

First time around Brownie. Almost didn't happen. As I approached the security desk I noticed I was missing my badge. I backtracked but couldn't find it. So I ate my lunch instead and by the time I had finished, I got an email from security that someone had dropped off my badge.
Wow what a difference from last year, when the water was so high that it was impossible to walk around the lake. The tunnel to Cedar Lake had maybe 1.5 m of clearance. This year It looked more like 2 m and the trails were high and dry. Again, makes me wonder about an impending drought.

3 PM

Running 27:49 3.59 km (7:45 / km) +30m 7:26 / km
ahr:120 max:142 shoes: Nike Air Pegasus+ 29 Trail WR

Moving from hiking to jogging: hiked part and jogged part, alternating about 0:30-1:00 each. Since I do this right after bike commuting home, my legs are a little tired.

Biking Commuting 41:08 18.45 km (2:14 / km) +117m 2:10 / km
ahr:141 max:159 shoes: All-City Space Horse

Uneventful ride, no wind. Took Northern Pacific #9 bridge, for a change.

Tuesday Mar 17, 2015 #

6 AM

Biking Commuting 48:40 18.22 km (2:40 / km) +93m 2:36 / km
ahr:127 max:146 shoes: All-City Space Horse

Cooler (if not colder) than yesterday. But hey, as a crosscountry skier I should know how to dress for the occasion. And I did, very comfortable. Beautiful morning for a ride, a sicle moon over the grain silos near the U.

4 PM

Hiking 38:00 [1] 3.55 km (10:42 / km) +30m 10:16 / km
shoes: Nike Air Pegasus+ 29 Trail WR

Quick dog walk. With Roux getting older, it's going to be a quick dog jog soon!

Biking Commuting 39:00 18.14 km (2:09 / km) +87m 2:06 / km
ahr:139 max:165 shoes: All-City Space Horse

Easy ride home, thanks to the wind cooperating.

Monday Mar 16, 2015 #

6 AM

Biking Commuting 42:22 18.05 km (2:21 / km) +105m 2:17 / km
ahr:130 max:152 shoes: All-City Space Horse

First bike ride of the season and first commute for this fair weather cyclist, a full two weeks earlier than last year. Had everything laid out so I did not have to rush around this morning. Found St. Anthony Falls tame compared to last year, when the river roared. I wonder about the drought potential. A few bikes out, took advantage of the newly completed bike trail along the river. Nice. Early on the Cedar Lake Trail, I closed in on a fatty who seemed to want to challenge me to a race. Not sure why, I passed him without straining. As I pulled abreast with him I heard him hiss under his breath "Speeding ticket, speeding ticket." Made me wonder whether he was a cop or something. The rest of the ride was uneventful.

4 PM

Biking Commuting 45:48 18.01 km (2:33 / km) +143m 2:27 / km
ahr:127 max:164 shoes: All-City Space Horse

Had to work harder against the wind on the way home. Stopped to take a picture of frozen Cedar Lake where I donned my windbreaker, which I had foolishly packed in my bag. Then liquid but demur St. Anthony Falls. Roads and trails had been swept, which was nice. Good first commute, I'd say. Timing for both rides very similar to last year.

Hiking 34:53 [1] 3.59 km (9:43 / km) +27m 9:22 / km
ahr:96 max:115 shoes: Nike Air Pegasus+ 29 Trail WR

Getting home, I was eagerly awaited by my canines. Happy to oblige on our usual short hike. Those guys do dig up all kinds of disgusting stuff in the old snow piles and eat it.

Sunday Mar 15, 2015 #

1 PM

Hiking 57:40 [1] 3.48 km (16:34 / km) +28m 15:56 / km
shoes: Nike Air Pegasus+ 29 Trail WR

First walk with dogs since returning. They were in separate homes during our trip and obviously enjoyed each other. Warm afternoon, very strange ...

6 PM

Biking: Trail/Road 3:53 [1] 1.29 km (3:01 / km) +5m 2:57 / km
shoes: All-City Space Horse

Washed and lubed the bike for potential commuting this week. Test ride, all systems on go!

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