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Training Log Archive: cfosp1

In the 7 days ending May 23, 2015:

activity # timemileskm+m
  Biking Commuting8 5:29:14 90.76(3:38) 146.06(2:15) 858
  Hiking5 3:19:34 11.96(16:42) 19.24(10:22) 170
  Kayak: Lake2 1:44:24 5.67(18:24) 9.13(11:26) 14
  Roller Skiing Skate1 1:29:54 11.8(7:37) 18.99(4:44) 231
  Biking: Trail/Road1 48:39 11.86(4:06) 19.09(2:33) 107
  Total14 12:51:45 132.05(5:51) 212.51(3:38) 1380

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SuMoTuWeThFrSa

Saturday May 23, 2015 #

10 AM

Kayak: Lake 1:08:38 [1] 6.15 km (11:10 / km) +6m 11:06 / km
ahr:87 max:97 shoes: Hobie Island Adventure Tandem

Pedal paddled up to the eagles' nest, no birds in evidence. beautiful on the water, some wind and minor waves off shore. Then to Friendly Valley. Gorgeous morning! This was not an intensive workout by any means bit I did feel the constant pedaling in my muscles and knees. More of a strength session.
3 PM

Kayak: Lake 35:46 intensity: (15:00 @1) + (10:00 @2) + (10:46 @3) 2.98 km (12:00 / km) +8m 11:51 / km
shoes: Pelican Trailblazer Kayak

Nice upper body workout for the first 20 minutes on the lake, then some exploring on the Onion River. Will ask Mike if he'll let me cut some low-haning branches that block the way so I can extend the travel distance.

Friday May 22, 2015 #

6 AM

Biking: Trail/Road 48:39 intensity: (10:21 @1) + (21:15 @2) + (17:03 @3) 19.09 km (2:33 / km) +107m 2:29 / km
ahr:129 max:151 shoes: All-City Space Horse

Working from home today, rode to Dunn Bros on Grand to pick up the weekly pound of beans. On the way, I saw Kitty, running with Erika, Nancy and another of her friends along Summit, said hi to them. Gorgeous day for any type of outdoor activity. Looking forward to leaving for Washburn and the Lake this PM.

Thursday May 21, 2015 #

6 AM

Biking Commuting 41:24 intensity: (2:34 @1) + (8:07 @2) + (23:43 @3) + (6:38 @4) + (22 @5) 18.41 km (2:15 / km) +84m 2:12 / km
ahr:141 max:158 shoes: All-City Space Horse

Still a little bite to the morning air but it's getting better. A slight headwind on Cedar Lake Trail kept me in check.
3 PM

Biking Commuting 41:27 intensity: (2:01 @1) + (8:13 @2) + (27:47 @3) + (2:36 @4) + (50 @5) 18.47 km (2:15 / km) +133m 2:10 / km
ahr:140 max:163 shoes: All-City Space Horse

Beautiful early summer afternoon, that's what it felt like. Stopped for PT at University Village. My therapist thinks that she'll get the knee back in shape.

Hiking 36:33 [1] 3.62 km (10:06 / km) +29m 9:42 / km
ahr:99 max:117 shoes: Nike Air Pegasus+ 29 Trail WR

I would have forgotten the stool sample but Roux reminded me by providing one on the first leg of our walk. So we made the short detour to the Midway Animal Hospital to drop it off. Always a happy place to visit for both dogs.

Wednesday May 20, 2015 #

6 AM

Biking Commuting 41:43 intensity: (5:15 @1) + (19:55 @2) + (13:37 @3) + (2:32 @4) + (24 @5) 18.38 km (2:16 / km) +81m 2:13 / km
ahr:132 max:159 shoes: All-City Space Horse

Not quite as frigid as the previous two mornings, and again very little wind. I'll take it any time! Took it easy after yesterday's roller ski intervals.
4 PM

Biking Commuting 36:57 intensity: (3:04 @1) + (10:12 @2) + (18:27 @3) + (3:00 @4) + (2:14 @5) 18.04 km (2:03 / km) +94m 2:00 / km
ahr:139 max:165 shoes: All-City Space Horse

Beautiful afternoon, a gentle tailwind helping me along.

Hiking 34:30 [1] 3.51 km (9:50 / km) +23m 9:31 / km
ahr:95 max:111 shoes: Nike Air Pegasus+ 29 Trail WR

Quick walk. Students are leaving Haline U for summer vacation, it's that time of the year. Two young boys climbing up on the super structure fo the pedestrian bridge I asked them how the air was up there when I crossed beneath them. They answered very good!

Tuesday May 19, 2015 #

6 AM

Biking Commuting 43:42 intensity: (4:50 @1) + (26:15 @2) + (12:37 @3) 18.36 km (2:23 / km) +104m 2:19 / km
ahr:130 max:151 shoes: All-City Space Horse

Little wind, but quite chilly. Dug out some XC ski gloves and glad I did. Toes were all tingly again. But what a beautigul morning. The roads wet and fresh from a light rain shower, a cloud bank, pink frp, the morning sun hanging across Minneapolis. Just beautiful!
3 PM

Biking Commuting 39:34 intensity: (2:33 @1) + (6:06 @2) + (19:47 @3) + (5:58 @4) + (5:10 @5) 18.02 km (2:12 / km) +99m 2:08 / km
ahr:143 max:172 shoes: All-City Space Horse

Taking it easy, fairly.
4 PM

Hiking 34:06 intensity: (33:58 @1) + (8 @2) 3.29 km (10:22 / km) +25m 9:59 / km
ahr:96 max:122 shoes: Nike Air Pegasus+ 29 Trail WR

The usual, dogs happy and appreciative.
6 PM

Roller Skiing Skate 1:02:55 intensity: (13:02 @1) + (4:04 @2) + (17:29 @3) + (12:56 @4) + (15:24 @5) 13.61 km (4:37 / km) +177m 4:20 / km
ahr:142 max:171 shoes: Pursuit T6004 roller skis

Nice intervals on this beautiful evening.
Needed to get used again to doing intervals with my Garmin The buzzing for being not in the right zone is really annoying.
My HRM pooped out after two if five intervals, must have been the high VO2 max ;-) I think I just forgot to recharge.
5 x 5:00 at L4
~5:00 recovery between intervals
Cooldown

Roller Skiing Skate 26:59 intensity: (5:26 @1) + (7:05 @2) + (10:01 @3) + (3:04 @4) + (1:23 @5) 5.38 km (5:01 / km) +54m 4:47 / km
ahr:134 max:164 shoes: Pursuit T6004 roller skis

Beautiful evening, carpooled with Karl. Full contingent there.
Warm-up
Locomotion (or core "crunch") drill
Adding V2 skate to poling
Full V2
On to intervals

Monday May 18, 2015 #

6 AM

Biking Commuting 48:30 intensity: (2:24 @1) + (25:43 @2) + (19:19 @3) + (1:04 @4) 18.4 km (2:38 / km) +166m 2:31 / km
ahr:133 max:157 shoes: All-City Space Horse

Cool weather and a stiff headwind made for a challenging commute. I passed one cyclist on the Transit Way, he was wearing full winter gear, including handle bar mitts. We both remarked that we'd be looking forward to the ride home this PM. A sprinkle that started as I was struggling up Cedar Lake Trail felt and sounded like sleet pellets. My hands and feet were all tingly when I got to work. The Almanzo crowd was lucky that the weather wasn't like this on Saturday.
3 PM

Biking Commuting 35:57 intensity: (1:50 @1) + (8:12 @2) + (17:36 @3) + (4:43 @4) + (3:36 @5) 17.98 km (2:00 / km) +97m 1:57 / km
ahr:142 max:164 shoes: All-City Space Horse

Opposite of this morning: the tailwind was as if someone was gently pushing me along. No windchill factor, either.

Hiking 36:49 [1] 3.59 km (10:15 / km) +27m 9:53 / km
ahr:93 max:111 shoes: Nike Air Pegasus+ 29 Trail WR

Today we shared Energy Park with two lawn tractors. Easy to coexist for two such well-behaved dogs!

Sunday May 17, 2015 #

8 AM

Hiking 57:36 intensity: (50:00 @1) + (5:00 @2) + (2:36 @3) 5.23 km (11:01 / km) +66m 10:22 / km
shoes: Nike Air Pegasus+ 29 Trail WR

Hiked along Energy Park Drive, then cut across to abandoned track. The three of us loved it. Mellie and Roux had a great tie sloshing through an adjacent wetland. Warm summer rain at the end.

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