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Training Log Archive: cfosp1

In the 7 days ending May 16, 2015:

activity # timemileskm+m
  Biking Commuting8 5:16:07 79.81(3:58) 128.44(2:28) 812
  Hiking6 4:00:43 14.53(16:34) 23.38(10:18) 210
  Roller Skiing Skate2 2:29:28 19.44(7:41) 31.28(4:47) 296
  Biking: Trail/Road2 49:02 11.42(4:18) 18.38(2:40) 150
  Total13 12:35:20 125.19(6:02) 201.48(3:45) 1468

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Saturday May 16, 2015 #

7 AM

Roller Skiing Skate 57:41 intensity: (39 @1) + (13:36 @2) + (24:35 @3) + (4:52 @4) + (13:59 @5) 11.38 km (5:04 / km) +112m 4:50 / km
ahr:147 max:184 shoes: Pursuit T6004 roller skis

8 x 2:00 double poling, 2:00 rest
Cool down
Nice workout with John, Karl and Tom F

Biking Commuting 22:07 intensity: (5:25 @1) + (9:55 @2) + (6:47 @3) 8.65 km (2:33 / km) +65m 2:28 / km
ahr:129 max:146 shoes: All-City Space Horse

Minnehaha and Pierce Butler much busier than usual.

Hiking 45:32 intensity: (44:47 @1) + (45 @2) 4.35 km (10:28 / km) +40m 10:00 / km
ahr:102 max:127 shoes: Nike Air Pegasus+ 29 Trail WR

The usual Saturday morning adventure with the dogs.

Biking Commuting 31:58 intensity: (20:48 @1) + (8:29 @2) + (2:41 @3) 10.73 km (2:59 / km) +75m 2:53 / km
ahr:115 max:150 shoes: All-City Space Horse

Riding to roller ski workout with Karl.

Roller Skiing Skate 11:37 intensity: (4:58 @1) + (3:44 @2) + (2:55 @3) 2.86 km (4:04 / km) +1m 4:03 / km
ahr:125 max:146 shoes: Pursuit T6004 roller skis

Quick warm-up before double pole workout.

Friday May 15, 2015 #

6 AM

Biking Commuting 48:44 intensity: (10:00 @1) + (5:00 @2) + (15:00 @3) + (12:00 @4) + (6:44 @5) 21.55 km (2:16 / km) +86m 2:13 / km
shoes: All-City Space Horse

Weekly coffee bean purchase at Dunn Bros. Roads and trails still wet. Almost wiped out when I took the turn from River Parkway onto the Greenway ramp a little aggressively. Fortunately, I was able to correct.
3 PM

Biking Commuting 38:08 intensity: (1:37 @1) + (4:51 @2) + (21:37 @3) + (7:49 @4) + (2:14 @5) 17.95 km (2:07 / km) +92m 2:04 / km
ahr:144 max:167 shoes: All-City Space Horse

Beautiful afternoon ride home. Truly a spring day!

Hiking 29:57 intensity: (29:39 @1) + (18 @2) 3.25 km (9:13 / km) +26m 8:52 / km
ahr:105 max:124 shoes: Nike Air Pegasus+ 29 Trail WR

Swift walk before mortgage refinance closing. Well worth it, just beautiful out. The lawn at Energy Park was soft from the rain.

Thursday May 14, 2015 #

Note

MRI results for bum right knee:
:-) Meniscus and ligament intact
:-( Grade 2-3 thinning of cartilage in various locations
:-( Doc says the popping and pain comes from patella shifting left and right
:-( No running until symptoms gone
:-( NO more long distance running
:-) Long distance = longer than half marathon
:-) Biking, skiing, swimming OK
PT to strengthen treat knee pain (esp. vastus medialis of quad to stabilize patella)
Possibly a cortisone shot to stop inflamation (I'm holding off on this for now)

Has anyone dealt with this type of condition and additional advice?
C • there is a lot of good runn... 3

Wednesday May 13, 2015 #

5 AM

Biking Commuting 27:48 intensity: (6:46 @1) + (12:54 @2) + (8:08 @3) 11.36 km (2:27 / km) +58m 2:23 / km
ahr:129 max:150 shoes: All-City Space Horse

By far not as grim of a weather as yesterday but still crisp for mid-May.

Biking Commuting 22:41 intensity: (13:51 @1) + (7:18 @2) + (1:32 @3) 7.33 km (3:06 / km) +36m 3:01 / km
ahr:117 max:138 shoes: All-City Space Horse

Griggs blocked at Dayton by big tree limb (rather half a tree). Other than that, nothing to report.
1 PM

Biking: Trail/Road 19:34 intensity: (3:31 @1) + (10:55 @2) + (5:08 @3) 6.77 km (2:53 / km) +68m 2:45 / km
ahr:129 max:145 shoes: All-City Space Horse

Very pleasant afternoon.
2 PM

Hiking 33:38 [1] 3.46 km (9:43 / km) +37m 9:14 / km
ahr:99 max:113 shoes: Nike Air Pegasus+ 29 Trail WR

Beautiful afternoon, off early after Secure360 conference. No better way to spend it.

Tuesday May 12, 2015 #

6 AM

Biking: Trail/Road 29:28 intensity: (7:40 @1) + (15:11 @2) + (6:37 @3) 11.61 km (2:32 / km) +82m 2:27 / km
ahr:127 max:146 shoes: All-City Space Horse

I wish I could have said I was going for my breakfast beer but that wasn't so. Just testing the temp and to see if I the roads were dry enough to ride my bike to River Center in street clothes. I decided I could. Stiff NW wind and brisk temps.

Biking Commuting 22:39 intensity: (15:48 @1) + (5:15 @2) + (1:36 @3) 7.32 km (3:06 / km) +49m 3:00 / km
ahr:116 max:146 shoes: All-City Space Horse

Cool but pleasant ride, thanks to a good tail wind. Hardly broke a sweat. Rode along Marshall until thwarted by construction. Finished on Selby. Limited bike parking at River Center but I was the first one there.
3 PM

Biking Commuting 22:55 intensity: (7:28 @1) + (11:28 @2) + (3:59 @3) 6.67 km (3:26 / km) +179m 3:02 / km
ahr:124 max:147 shoes: All-City Space Horse

What a relief to sit on the bike after a day in stuffy rooms, even though the presentations were interesting. Quite windy but the sun made it bearable.

Hiking 34:00 [1] 3.66 km (9:17 / km) +36m 8:51 / km
ahr:98 max:115 shoes: Nike Air Pegasus+ 29 Trail WR

Good pace today, no-nonsense walk with cooperative dogs.
6 PM

Roller Skiing Skate 1:20:10 intensity: (14:56 @1) + (24:54 @2) + (17:13 @3) + (4:38 @4) + (18:29 @5) 17.04 km (4:42 / km) +183m 4:28 / km
ahr:138 max:178 shoes: Pursuit T6004 roller skis

First roller skiing workout of the season. Seems to work with my knee, so glad about that.
Warm-up
Technique drills with and without poles
6 x 4:00 at L4, alternating poles and no poles
Cool-down
And as always good company!

Monday May 11, 2015 #

6 AM

Biking Commuting 36:45 intensity: (2:44 @1) + (4:26 @2) + (17:17 @3) + (9:08 @4) + (3:10 @5) 18.38 km (2:00 / km) +85m 1:57 / km
ahr:143 max:161 shoes: All-City Space Horse

Nice ride in, some road spray and a lttle rain, but nothing more than the sweat I would have generated anyway.
3 PM

Biking Commuting 42:22 intensity: (3:42 @1) + (18:34 @2) + (19:42 @3) + (24 @4) 18.5 km (2:17 / km) +87m 2:14 / km
ahr:133 max:153 shoes: All-City Space Horse

Stopped at two Minneapolis Bicycle Coalition Pit Stops set up for the Mpls bicycle week. People were very nice and gave me trinkets. A little sprinkle in the air but nothing too bad. Cooler now than this morning, but hey you can have it your way some time: had a tail wind this orning and somewhat of a tailwind this PM, too.
4 PM

Hiking 38:16 [1] 3.67 km (10:26 / km) +26m 10:04 / km
shoes: Nike Air Pegasus+ 29 Trail WR

Slight variation from our regular routine: Going under Energy Park Drive/Snelling Bridge to go to Midway Animal Hospital for Roux's Lyme booster shots. Why don't they have a Lyme vaccine for humans if they have it for dogs? A vet visit has always been a favorite with all of my dogs Treats? Treats! Who cares about that little prick. And Roux gained three pound since the hook worm cure he started a couple of weeks ago.
C • Lyme vaccine 3

Sunday May 10, 2015 #

11 AM

Hiking 59:20 [1] 4.99 km (11:53 / km) +45m 11:23 / km
shoes: Nike Air Pegasus+ 29 Trail WR

Checked on European starling nest: the eggs have hatched.

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