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Training Log Archive: cfosp1

In the 7 days ending Jun 20, 2015:

activity # timemileskm+m
  Hiking6 3:49:43 14.26(16:07) 22.95(10:01) 179
  Kayak: Lake3 3:44:22 14.22(15:46) 22.89(9:48) 307
  Biking Commuting6 2:52:04 48.6(3:32) 78.21(2:12) 398
  Roller Skiing Classic1 1:14:39 9.17(8:09) 14.75(5:04) 159
  Canoeing River1 1:10:05 5.71(12:16) 9.19(7:38) 6
  Biking: Trail/Road1 31:34 4.76(6:38) 7.66(4:07) 80
  Total16 13:22:27 96.72(8:18) 155.65(5:09) 1129

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SuMoTuWeThFrSa

Saturday Jun 20, 2015 #

7 AM

Kayak: Lake 1:18:09 intensity: (1:05:03 @1) + (13:06 @2) 10.25 km (7:37 / km) +118m 7:13 / km
ahr:113 max:127 shoes: Necky Arluk II

Started paddling just as the rain began to fall. Felt much more relaxed and stable in the Arluk II today, finding the stability quite good. Headed for Sioux River inlet, then the end of Friendly Valley Beach and finally to the point jutting out at the house on Dryer Rd. Some surfing on the gentle swells on the way back. Did notice a slight tendency to broach in those following waves. will try this again with the rudder out, which I did not use today. Back at the Onion, I did a few figure eights to practice turns and edging.
2 PM

Hiking 30:27 [1] 1.62 km (18:48 / km) +34m 17:01 / km
shoes: Teva Terra Fi

This hike would have been very easy without the dogs. It ended up being an exercise in restraining them. But very fun. Lots of other hikers along the way and all wanted to pet the dogs. Highly recommended short hike because of the canon-like Echo Dells and the swimming area where the creek empties into the lake. Some great rocks to jump from and some short underwater caves if you are here during a hot day. Mosquitoes were murderous.
4 PM

Biking: Trail/Road 31:34 intensity: (31:09 @1) + (25 @2) 7.66 km (4:07 / km) +80m 3:55 / km
ahr:99 max:124 shoes: Gravity 19.5" 29er MTB

Short bike ride with Craig. He is still recovering from a sciatica episode and he was riding Liz' bike. Not ideal for him. But very nice, enjoyed the beautiful early summer wildflower bloom.

Friday Jun 19, 2015 #

6 AM

Hiking 54:11 [1] 4.81 km (11:16 / km) +2m 11:14 / km
shoes: Asolo FSN 95

Shorter walk today because of work and many activities. Beautiful morning!
4 PM

Kayak: Lake 1:18:09 [1] 5.76 km (13:34 / km) +147m 12:02 / km
shoes: Hobie Island Adventure Tandem

We had planned to and started with sailing. The wind was fickle and ended up dying down so we pedal paddled most of the way. Llama house explanation: The house we turned around was one we considered when shopping for a cabin. Friends said that we could keep llamas on the gigantic lawn in the back. The name stuck.

Thursday Jun 18, 2015 #

5 AM

Hiking 1:07:33 [1] 5.49 km (12:18 / km) +3m 12:16 / km
shoes: Asolo FSN 95

All along the beach. Agorgeous morning, sun felt war already before 6:00. Dogs were having a grand time, in and out of the lake. GPS measurement along the beach between Onion River and Sioux River mouths is ~2.75 km. Very easy hike today thanks to no waves and a firm sand base. Of course, Mellie and Roux took the scenic route.
6 PM

Kayak: Lake 1:08:04 [1] 6.88 km (9:54 / km) +42m 9:36 / km
shoes: Hobie Island Adventure Tandem

After early morning sun, it clouded up and got blustery. We looked at the lake around noon and decided we would be soaked within 5 minutes on the water. Need to get those dry suits. It calmed down considerably later in the day, we had a very nice pedal-paddle down to and up the Sioux River. I should chalk this as specific strength, definitely feel my legs after done with a session.

Wednesday Jun 17, 2015 #

6 AM

Biking Commuting 24:04 intensity: (1:58 @1) + (5:51 @2) + (14:52 @3) + (1:23 @4) 12.15 km (1:59 / km) +55m 1:56 / km
ahr:137 max:155 shoes: All-City Space Horse

Good ride in.
3 PM

Biking Commuting 32:38 intensity: (4:51 @1) + (14:19 @2) + (13:28 @3) 13.32 km (2:27 / km) +61m 2:24 / km
ahr:131 max:151 shoes: All-City Space Horse

Muggy ride home. In spite of the cloud cover, it felt almost stifling. Rain was threatening but the worst I encountered was wet roads. Took the "scenic route" along Transfer, Pierce Butler and Hewitt. Not any shorter and certainly slower.

Tuesday Jun 16, 2015 #

6 AM

Biking Commuting 26:08 intensity: (2:21 @1) + (4:58 @2) + (18:41 @3) + (8 @4) 12.51 km (2:05 / km) +57m 2:03 / km
ahr:136 max:153 shoes: All-City Space Horse

Don't think I could have been any faster, hit all the lights and holes in traffic. Cool morning, very nice!
3 PM

Biking Commuting 30:52 intensity: (3:00 @1) + (1:22 @2) + (21:12 @3) + (3:52 @4) + (1:26 @5) 14.14 km (2:11 / km) +73m 2:08 / km
ahr:141 max:169 shoes: All-City Space Horse

Took CLT and Bridge #9 because of city traffic and yesterday's construction. Good ride.

Hiking 30:48 [1] 3.33 km (9:15 / km) +23m 8:56 / km
ahr:97 max:108 shoes: Nike Air Pegasus+ 29 Trail WR

Good pace for our hike. Looks like the work along the RR is just about done.
6 PM

Roller Skiing Classic 1:14:39 intensity: (4:41 @1) + (19:15 @2) + (33:32 @3) + (10:37 @4) + (6:34 @5) 14.75 km (5:04 / km) +159m 4:48 / km
ahr:143 max:173 shoes: One Way Classic 5

Time for the quarterly double poling time trial from McKnight to Century.
Warm-up round in Battle Creek East
Time trial: 6:19
5 x single sticking
3 x lock and load
2 x full double pole
Cool-down along Lower Afton Rd
Happy to report that I am feeling much more comfortable on classic roller skis than last week.
Fun workout with Kitty and new EU director Andrew Poffenberger

Monday Jun 15, 2015 #

6 AM

Biking Commuting 28:02 intensity: (7:38 @1) + (13:52 @2) + (4:23 @3) + (1:05 @4) + (1:04 @5) 12.5 km (2:15 / km) +69m 2:11 / km
ahr:128 max:161 shoes: All-City Space Horse

First ride to new job location, downtown Minneapolis. Not the first time I have gone that way, went before for downtown meetings, etc. Lots of construction, busy in spite of the early hour. Appreciate the bike room. One odd coincidence: Lynn is cohosting the Annual Research Meeting of AcademyHealth at the downtown Hilton, which is right across from the alley I take to my employer's bike room. That bike room is pretty impressive, by the way, providing spots for a couple hundred bikes, which are all taken by the end of the day. Also present are tools to make adjustments or even full repairs on a bike. Nice perk! While I don't cherish being downtown, I will definitely get used to it, especially due to the fact that I do have the light rail as an alternative to biking!
3 PM

Biking Commuting 30:20 intensity: (7:49 @1) + (10:59 @2) + (10:49 @3) + (27 @4) + (16 @5) 13.59 km (2:14 / km) +83m 2:10 / km
ahr:128 max:159 shoes: All-City Space Horse

Rode 11th St. to Glenwood and Cedar Lake Trail. Flow is definitely better than going N, directly to river. Pretty windy ride, not as muggy as this morning.
4 PM

Hiking 36:44 [1] 3.28 km (11:12 / km) +26m 10:46 / km
ahr:86 max:105 shoes: Nike Air Pegasus+ 29 Trail WR

The usual hike with the dogs and eldest son, Colin. Always fun to have company for the walk, nice catching up with him and hearing about his music projects.

Sunday Jun 14, 2015 #

9 AM

Hiking 10:00 [1] 4.42 km (2:16 / km) +91m 2:03 / km
shoes: Nike Air Pegasus+ 29 Trail WR

Along parts of the Namekagon we paddled. looking for interesting flowers and sight. Park ranger alerted us to lady slippers, did see one! Lovely walking trail with beautiful vistas, well worth the stop!

Canoeing River 1:10:05 [1] 9.19 km (7:38 / km) +6m 7:36 / km
shoes: Galyan's Woodsman III

Delicious pancake breakfast and departure for last leg. Very quiet water overcast morning, rather warm and muggy.

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