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Training Log Archive: cfosp1

In the 7 days ending Aug 1, 2015:

activity # timemileskm+m
  Biking Commuting11 5:30:59 92.15(3:36) 148.3(2:14) 1052
  Hiking5 2:58:25 11.23(15:53) 18.07(9:52) 155
  Roller Skiing Classic1 1:20:28 10.95(7:21) 17.62(4:34) 184
  Kayak: Lake1 1:11:55 6.27(11:28) 10.09(7:08) 77
  Sailing1 1:06:12 5.76(11:30) 9.27(7:08) 161
  Biking: Trail/Road1 40:21 5.99(6:44) 9.64(4:11) 88
  Total17 12:48:20 132.35(5:48) 212.99(3:36) 1717

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Saturday Aug 1, 2015 #

7 AM

Kayak: Lake 1:11:55 intensity: (13:04 @1) + (39:20 @2) + (18:28 @3) + (29 @4) + (34 @5) 10.09 km (7:08 / km) +77m 6:52 / km
ahr:129 max:163 shoes: Necky Arluk II

Planned to paddle to La Pointe, Madeline Island, to see friends arrive from swim race. Abreast with Pikes Bay, the chop became too serious to continue safely. Half meter waves, very close together, from the left side. I turned into the waves and went deep into Pike's Bay until I was getting into the lee of the land. Too late to take the logical option, hugging the shore to Bayfield and the crossing with wind and waves in the back and returning in the reverse order. Next time.
10 AM

Biking: Trail/Road 40:21 intensity: (33:05 @1) + (5:05 @2) + (2:11 @3) 9.64 km (4:11 / km) +88m 4:00 / km
ahr:104 max:144 shoes: All-City Space Horse

Sled dog training with Roux. He was dragging along Hwy 13, probably a mix of being nervous about the cars and hot. So we stopped at Friendly Valley Beach to cool off. That did the trick. Off leash up Kjarvick and down McCulloch. Easily maintaining 23 km/h, my little guy. There were two does and their fawns near the farm on Kjarvick. Roux was very well behaved and came right back when I called. We stopped to introduce ourselves to Dave S, our neighbor to NW off Hwy 13. Also met his son. Met Lynn, Mellie and the mailman when we were back on Bayview Park Rd.
12 PM

Sailing 1:06:12 [1] 9.27 km (7:08 / km) +161m 6:34 / km
shoes: Hobie Island Adventure Tandem

Wet and splashy sailing outing in good winds. Water temp of around 17C, doesn't sound like very cold but combined withthe wind, I got a little chilled.

Friday Jul 31, 2015 #

6 AM

Biking Commuting 52:08 intensity: (7:00 @1) + (9:55 @2) + (30:59 @3) + (4:07 @4) + (7 @5) 23.61 km (2:12 / km) +111m 2:09 / km
ahr:137 max:158 shoes: All-City Space Horse

Dunn Bros Bean stop. Beautiful ride in, just a little headwind for a slight challenge.
12 PM

Biking Commuting 31:20 intensity: (3:06 @1) + (11:09 @2) + (15:47 @3) + (1:18 @4) 14.24 km (2:12 / km) +121m 2:07 / km
ahr:134 max:154 shoes: All-City Space Horse

Heading into the weekend! Beautiful afternoon!

Thursday Jul 30, 2015 #

6 AM

Biking Commuting 29:15 intensity: (9:01 @1) + (12:42 @2) + (7:32 @3) 12.46 km (2:21 / km) +62m 2:17 / km
ahr:125 max:150 shoes: All-City Space Horse

Nice little headwind. I'll take it, as long as I don't have to sit in a car.
3 PM

Hiking 26:15 intensity: (16:02 @1) + (8:34 @2) + (1:39 @3) 3.16 km (8:18 / km) +26m 7:59 / km
ahr:118 max:142 shoes: Nike Air Pegasus+ 30

Roux is filling out nicely, time to cut him down to one can full of dry food per feeding. They are having a grand time in the shrub land.

Biking Commuting 30:08 intensity: (1:40 @1) + (8:31 @2) + (19:08 @3) + (27 @4) + (22 @5) 14.35 km (2:06 / km) +139m 2:00 / km
ahr:138 max:159 shoes: All-City Space Horse

Nice little tailwind. I'll take it any day!

Wednesday Jul 29, 2015 #

6 AM

Biking Commuting 9:34 intensity: (8:23 @1) + (1:11 @2) 3.41 km (2:48 / km) +20m 2:44 / km
ahr:109 max:135 shoes: All-City Space Horse

Nice ride after scan. Very easy, hardly broke a sweat.

Biking Commuting 30:16 intensity: (8:32 @1) + (15:44 @2) + (6:00 @3) 12.29 km (2:28 / km) +78m 2:23 / km
ahr:127 max:145 shoes: All-City Space Horse

Decided to take advantage of Minnesota Heart Scan offer at Abbott. $100 for a CT scan and interpreted results. So I rode to Abbott on my way to work. In one week, I'll have the results.
11 AM

Biking Commuting 4:04 [1] 1.15 km (3:32 / km) +12m 3:22 / km
shoes: All-City Space Horse

Decided to get my bike closer to Target Field for a quick getaway after the game. Perfect set-up to get onto Cedar Lake Trail!
3 PM

Hiking 30:20 intensity: (27:22 @1) + (2:58 @2) 3.15 km (9:38 / km) +46m 8:58 / km
ahr:101 max:131 shoes: Nike Air Pegasus+ 29 Trail WR

Windy walk, very little moisture left. Dogs almost got the better of a rabbit but there were the shipping containers providing shelter.

Biking Commuting 26:54 intensity: (2:23 @1) + (11:54 @2) + (10:37 @3) + (1:20 @4) + (40 @5) 13.21 km (2:02 / km) +105m 1:58 / km
ahr:134 max:162 shoes: All-City Space Horse

Gusty ride home. Sometimes, those windy days aren't all that advantageous, even if the wind generally blows to where I'm headed. But I am glad as hell that I didn't have to ride into that wind.

Tuesday Jul 28, 2015 #

6 AM

Biking Commuting 28:36 intensity: (7:21 @1) + (6:53 @2) + (13:38 @3) + (44 @4) 12.54 km (2:17 / km) +141m 2:10 / km
ahr:131 max:158 shoes: All-City Space Horse

Rode to work in spite of threatening storms. Left home before the rain started and got to work needing gills, flippers and diving goggles. But very fun. The downtown ride was like a warm shower. My jeans got a little wet, of course in the crotch area ...
3 PM

Biking Commuting 30:43 intensity: (3:34 @1) + (14:29 @2) + (12:07 @3) + (33 @4) 14.04 km (2:11 / km) +87m 2:07 / km
ahr:132 max:157 shoes: All-City Space Horse

Taking it easy on way home, considering the EU practice session tonight.

Hiking 29:19 intensity: (24:19 @1) + (3:50 @2) + (50 @3) + (20 @4) 3.16 km (9:17 / km) +24m 8:56 / km
shoes: Nike Air Pegasus+ 29 Trail WR

Nice walk/jog with the dogs.
6 PM

Roller Skiing Classic 1:20:28 intensity: (4:28 @1) + (18:16 @2) + (27:07 @3) + (8:31 @4) + (22:06 @5) 17.62 km (4:34 / km) +184m 4:20 / km
ahr:144 max:169 shoes: One Way Classic 5

Good interval workout with the Tuesday night group.
Starting with 4 x classic technique, short steps, then bounding, for warm-up
Then
5 x 6:00 classic, mostly kick-double pole and double poling.
Back down to start, ~5:00 for recovery.
Cool-down.
As the evening progressed, the huidity seemed to go down. Beautiful evening light.

Monday Jul 27, 2015 #

6 AM

Biking Commuting 25:11 intensity: (3:27 @1) + (2:04 @2) + (12:31 @3) + (3:09 @4) + (4:00 @5) 12.52 km (2:01 / km) +54m 1:58 / km
ahr:142 max:166 shoes: All-City Space Horse

Nice and cool, very good flow, too this morning. Only one stop in downtown. Nice quick ride was the consequence.
3 PM

Biking Commuting 32:50 intensity: (1:05 @1) + (9:57 @2) + (20:28 @3) + (1:20 @4) 14.48 km (2:16 / km) +122m 2:11 / km
ahr:137 max:156 shoes: All-City Space Horse

Hot ride home with a little head wind.
4 PM

Hiking 30:03 intensity: (24:57 @1) + (3:47 @2) + (58 @3) + (21 @4) 3.45 km (8:43 / km) +24m 8:25 / km
ahr:109 max:155 shoes: Nike Air Pegasus+ 29 Trail WR

Muggy hike/jog.

Sunday Jul 26, 2015 #

7 AM

Hiking 1:02:28 intensity: (1:02:03 @1) + (3 @2) + (17 @3) + (5 @4) 5.15 km (12:08 / km) +35m 11:44 / km
ahr:84 max:155 shoes: Nike Air Pegasus+ 29 Trail WR

Muggy morning, a few rain drops. Chicory blossoms tell me that summer is close to peaking. Beautiful fields of blue dots, all pointing to where the sun is hiding behind clouds. Dogs had a field day in the shrubland between RR tracks and US Bank call center.

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