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Training Log Archive: cfosp1

In the 7 days ending Apr 4, 2015:

activity	#	time	miles		km		+m
Biking Commuting	11	7:27:25	123.14	(3:38)	198.18	(2:15)	1368
Hiking	7	4:12:03	15.16	(16:37)	24.4	(10:20)	298
Strength: Flexibility	4	2:04:14					6
Running	2	1:11:13	8.31	(8:34)	13.38	(5:19)	156
Total	18	14:54:55	146.62		235.96		1828

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Saturday Apr 4, 2015 #

7 AM

Running 44:55 8.43 km (5:20 / km) +74m 5:06 / km
ahr:149 max:158 shoes: Nike Air Pegasus+ 30

First run just with Roux :-(
Beautiful morning, not too cold and no wind. Very few people out. Had Roux tied to my belt, worked pretty well. He did great on the single track portions, listening to commands. Made sure he could get some off leash time as well.

Strength: Flexibility 34:50
ahr:94 max:123

Including hip/hamstring specific.

Friday Apr 3, 2015 #

6 AM

Biking Commuting 46:25 18.17 km (2:33 / km) +115m 2:29 / km
ahr:130 max:146 shoes: All-City Space Horse

Made an effort to take it easy. Succeeded. Chilly morning with a cold northerly wind that was not too bothesome. Encountered a large group of runners, i'd say at least 100 of them on Stone Arch Bridge to Cedar Lake Trail. They were kind of a nuisance since they took the full widht of the bridge and the bike trail along River Road. I asked who they are and a guy said "Oh, just the Friday morning running group. You should join us!"

3 PM

Biking Commuting 38:39 18.03 km (2:09 / km) +115m 2:05 / km
shoes: All-City Space Horse

Like yesterday, I was lucky with the wind on the way home. Mostly in my hindquarters.

Hiking 38:02 [1] 3.78 km (10:04 / km) +37m 9:36 / km
ahr:91 max:110 shoes: Nike Air Pegasus+ 29 Trail WR

Nice walk in brisk, windy and sunny weather.

Hiking 38:02 [1] 3.78 km (10:04 / km) +37m 9:36 / km
ahr:91 max:110 shoes: Nike Air Pegasus+ 29 Trail WR

Nice walk in brisk, windy and sunny weather.

Thursday Apr 2, 2015 #

6 AM

Biking Commuting 43:55 18.41 km (2:23 / km) +87m 2:20 / km
ahr:131 max:147 shoes: All-City Space Horse

Tried very hard to go slow and I did, as attested by my AHR.

11 AM

Biking Commuting 23:52 11.71 km (2:02 / km) +58m 1:59 / km
ahr:127 max:141 shoes: All-City Space Horse

Midday PT session. Wind in my back sun shining, what can I say. Just trying not to get sweaty.

Biking Commuting 19:09 6.11 km (3:08 / km) +88m 2:55 / km
ahr:125 max:143 shoes: All-City Space Horse

First time I am parking in the bike room. Very impressive how many bikes are parked there, just for today, must be about 100.

Strength: Flexibility 30:00 [1]

Session with Elizabeth. It's amazing what a difference some seemingly minor muscle manipulation do to my ability to go through painfree with the exercises she prescribes.

3 PM

Biking Commuting 28:46 12.94 km (2:13 / km) +126m 2:07 / km
shoes: All-City Space Horse

I enjoy the fancy bike room but I hate riding through downtown. Super hard tailwind. Must be close to a PB on the Campus Connector due to that. There was a gathering of bicycle cops behind the Brueggers. Wonder what that was about.

C • Bike cops 2

4 PM

Hiking 30:00 [1] 2.6 km (11:32 / km) +51m 10:30 / km
shoes: Teva Terra Fi

Very windy. But in short, t-shirt and sandals! Of course this was the full hike, just forgot to turn on GPS.

Wednesday Apr 1, 2015 #

6 AM

Biking Commuting 35:02 18.02 km (1:57 / km) +86m 1:54 / km
ahr:146 max:161 shoes: All-City Space Horse

Very fast ride. I did have an ever so slight wind from my back, not enough to not make it seem like I was heading into the wind. But sufficient to make this among my speediest rides to work ever. I am also noticing that as I am shedding clothes due to the warmer temps I am getting faster. My theory: what I am wearing adds weight and drag. I am starting to wonder what it woudl be like to ride a bike that's 7-8 kg lighter, and without the bike bag.

10 AM

Hiking 21:39 [1] 1.85 km (11:42 / km) +22m 11:03 / km

Yesterday's remnant of ice was gone today. Instead, turtles were taking in the warm sun on tree stumps floating in the water. Red bellied woodpecker making a lot of noise.Later, a colleague asked if I'd join him. So he and another co-worker did it again.

4 PM

Biking Commuting 40:35 18.47 km (2:12 / km) +252m 2:03 / km
ahr:141 max:156 shoes: All-City Space Horse

Wow, summer-like. Very windy, too. Felt like being sandblasted. First roller skiers and first NiceRide bikes sighted. Hardest portions of the ride: S on Cedar Lake Pkwy, along the BioMed Corridor at the U and of cours Snelling. First time I used the small chainring on that stretch.

Hiking 37:15 3.4 km (10:57 / km) +72m 9:54 / km
ahr:102 max:137 shoes: Nike Air Pegasus+ 29 Trail WR

Amazingly warm, summer like. Very nice walk. Chatted some with neighbors, jogged a few steps. Next week snow again? In the forecast and would not be surprised.

Tuesday Mar 31, 2015 #

6 AM

Biking Commuting 39:53 18.14 km (2:12 / km) +71m 2:09 / km
ahr:142 max:165 shoes: All-City Space Horse

Beautiful but chilly morning, rather colder than yesterday. Did not mind. When I got on Cedar Lake Trail, a young guy on a light-looking carbon number passed me. I couldn't even keep up with him drafting. But, as I rode along, I closed the gap, pulling just abut even with him when he went straight onto Kenilworth and I took a right onto N Cedar Lake Trail.

11 AM

Hiking 21:24 [1] 2.15 km (9:57 / km) +19m 9:32 / km

Beautiful walk around Brownie. Even saw some turgescent buds. On the other side of the lake, two boys were fishing and throwing rocks on what little ice was remaining. They hadn't caught anything yet, not sure if that was on account of their throwing rocks or because the water may still be a bit too cold.

3 PM

Biking Commuting 36:22 18.14 km (2:00 / km) +90m 1:57 / km
ahr:144 max:162 shoes: All-City Space Horse

Just a gorgeous afternoon to be riding a bike. A very gentle NW wind helped things along just a little bit. Good speed. Had a very slow cyclist ahead of me on sidewalk heading S on Snelling. But hey, I could draft :-)

Strength: Flexibility 30:00

Garmin seemd to save but file was corrupt, hence manual entry. Regular leg stretches and upper body strength routine for 1/3, then therapy exercises for hip.

4 PM

Hiking 30:16 3.58 km (8:27 / km) +27m 8:09 / km
ahr:116 max:154 shoes: Nike Air Pegasus+ 29 Trail WR

The perfect day. Turned around from my bike ride home and went out with the pooches. Switched between jogging and walking.

Monday Mar 30, 2015 #

6 AM

Biking Commuting 42:05 18.44 km (2:17 / km) +142m 2:12 / km
ahr:139 max:158 shoes: All-City Space Horse

Good morning for a ride! Above freezing, even if only a couple degrees, makes getting dressed for the ride so much easier.

3 PM

Biking Commuting 52:42 21.6 km (2:26 / km) +138m 2:22 / km
ahr:137 max:158 shoes: All-City Space Horse

Coffee run to Dunn Bros. Did it in the afternoon because I start for work too early for them to be open. Always a nice change from the routine though I must say I like the morning version of this better because of low traffic levels. Marshall was backed up from Cretin to the Lake Street Bridge. Glad I wasn't headed up that way.

5 PM

Hiking 35:25 [1] 3.26 km (10:52 / km) +33m 10:20 / km
ahr:98 max:114 shoes: Nike Air Pegasus+ 29 Trail WR

Beautiful evening in shorts and t-shirt. Dogs liked it, too. Had a chance to inquire about the containers lined up along the tracks. Sitting just on the ground. There was a RR guy unloading another one. They contain varipus parts for level crossings, etc that are needed to make repairs.

Sunday Mar 29, 2015 #

11 AM

Running 26:18 4.95 km (5:19 / km) +82m 4:54 / km
ahr:153 max:164 shoes: Nike Air Pegasus+ 30

First run int the rain this year. Not bad. But little Roux ate a flattened rat off the pavement. Tried to wrest it from him, no success.

Strength: Flexibility 29:24 [1] +6m
ahr:95 max:113

Plus hip joint exercises.

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