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Training Log Archive: cfosp1

In the 7 days ending Aug 29, 2015:

activity # timemileskm+m
  Roller Skiing Skate3 5:52:53 56.09(6:17) 90.27(3:55) 851
  Kayak: Lake2 4:19:47 21.8(11:55) 35.09(7:24) 307
  Biking Commuting6 3:24:59 55.53(3:41) 89.37(2:18) 488
  Sailing1 2:17:15 8.85(15:30) 14.25(9:38) 583
  Hiking5 1:53:23 7.11(15:56) 11.45(9:54) 96
  Biking: Trail/Road1 1:20:19 17.47(4:36) 28.11(2:51) 190
  Running1 32:44 3.09(10:35) 4.98(6:34) 51
  Total14 19:41:20 169.96(6:57) 273.52(4:19) 2566
  [1-5]14 19:22:05

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SuMoTuWeThFrSa

Saturday Aug 29, 2015 #

7 AM

Kayak: Lake 3:05:09 intensity: (2:50:49 @1) + (14:20 @2) 24.91 km (7:26 / km) +193m 7:09 / km
ahr:112 max:135 shoes: Necky Arluk II

Had intended to paddle near where Long Island connects with the mainland N of Odanah, portage across and return on the other side. I decided to go clockwise and had a good start. Since the wind had picked up, I stopped about one half down Long Island to check out the conditions on the other side. The short hike revealed a veritable cauldron with largish waves and white caps. That made me decide to return from whence I came. I am glad I did, the shore N of Houghton Point shielded this stretch from the worst of the wind.
I love the landscape of Long Island, basically a big sandbank covered with grass, waves of sand taking over from the waves of Lake Superior.
Did not accomplish my goal but had a wonderful outing and a good workout anyway.
1 PM

Sailing 2:17:15 intensity: (17:15 @0) + (2:00:00 @1) 14.25 km (9:38 / km) +583m 8:00 / km
shoes: Hobie Island Adventure Tandem

Friendly Valley Beach Cruise
1:02 PM; Washburn, WI

22.4 °C; Partly cloudy
Headed for Houghton Point and almost made it. Getting a little cool towards the farthest point, so we returned. Lynn was surprised that it took us much less time to return compared to running before the wind. There is that perception that the boat is moving slowly because the wind is barely noticeable.
Pedaled for the majority of the distance. Not an aerobic workout by any means but a light strength exercise that is definitely noticeable in my quads.

Friday Aug 28, 2015 #

7 AM

Hiking 7:04 [1] 0.29 km (24:22 / km) +1m 23:57 / km

Short Kneipp hydrotherapy session. In my hometown in Belgium, there was a Kneipp therapy clinic run by nuns. They had a sauna, which was the only thing I used on an irregular basis. It was the real deal, hot, dry sauna, followed by cold shower, ice cold water bath and rest, three intervals of 12 minutes.
One Kneipp hydrotherapy exercise is wading in cold water, what I did here, after washing off the sweat from my roller ski workout in 15°C Lake Superior water. Very nice.
C • Kneipp 2

Roller Skiing Skate 2:17:35 intensity: (47 @0) + (8:37 @1) + (19:38 @2) + (1:34:08 @3) + (13:48 @4) + (37 @5) 40.09 km (3:26 / km) +269m 3:19 / km
ahr:140 max:159 shoes: Pursuit T6004 roller skis

Nice workout on FR 236. Less than 10 cars seen, two walkers and a dozen bicyclists. Most cars were bear hunters with their dogs, also a National Forest Service truck and a logging truck, too. Turkeys, red-tail hawks, a kestrel. Headwind on the way out, tailwind on way home.
3 PM

Hiking 7:50 [1] 0.47 km (16:40 / km) +15m 14:22 / km
ahr:90 max:109

Quick hike from Houghton Falls to the point.

Biking: Trail/Road 46:34 intensity: (35:09 @1) + (11:14 @2) + (11 @3) 16.19 km (2:53 / km) +120m 2:46 / km
ahr:111 max:135 shoes: All-City Space Horse

After a quick walk to the point, we backtracked to Gary Rd. for Hwy 13, took Maki Rd. to Washington and then to the top of the hill. That's where we separated. I went Back down Washington for a short piece of gravel tp Burlager and 13, then back to Bayview Park, a refreshing (or should I say ice cold?) dip in the lake. Awesome!

Biking: Trail/Road 33:45 intensity: (14:49 @1) + (10:31 @2) + (8:25 @3) 11.92 km (2:50 / km) +70m 2:45 / km
ahr:118 max:144 shoes: All-City Space Horse

Rode to Washburn to meet Craig for a joy ride. Continued from his place to Hougton Falls, along the old RR grade. I love that trail!

Thursday Aug 27, 2015 #

5 PM

Kayak: Lake 1:14:38 intensity: (16:00 @1) + (20:00 @2) + (24:38 @3) + (14:00 @4) 10.18 km (7:20 / km) +114m 6:57 / km
shoes: Necky Arluk II

Beautiful evening, fairly calm, little traffic, a perfect Lake Superior evening.

Wednesday Aug 26, 2015 #

6 AM

Biking Commuting 28:25 intensity: (5:15 @1) + (16:43 @2) + (6:27 @3) 12.49 km (2:17 / km) +46m 2:14 / km
ahr:128 max:146 shoes: All-City Space Horse

Home to TPC
6:29 AM; Hamline/Midway to St. Louis Park

11.2 °C; Clear
No wind! Very nice commute, although more traffic because of later departure time.
4 PM

Hiking 29:52 intensity: (11:45 @1) + (4:52 @2) + (11:03 @3) + (1:19 @4) + (53 @5) 3.43 km (8:42 / km) +20m 8:28 / km
ahr:124 max:166 shoes: Nike Air Pegasus+ 29 Trail WR

Energy Park Short Hike
5:07 PM; Hamline Midway/Frogtown

24.5 °C; Clear
Lots of students at Hamline U campus, lots of traffic going towards MN State Fair Grounds for last minute prep. Young kids playing on Hamline pedestrian bridge who asked "Can we touch the dogs?" A nice walk!

Biking Commuting 24:59 intensity: (1:48 @1) + (11:09 @2) + (10:50 @3) + (1:12 @4) 10.65 km (2:21 / km) +80m 2:16 / km
ahr:135 max:155 shoes: All-City Space Horse

TPC to Home
4:34 PM; Hamline/Midway to St. Louis Park

24.5 °C; Clear
Forgot to push start button and missed recording about 4 km of ride home. Will add this manually. A windless ride, very odd. Traffic is ramping up near MN Stae Fair. Convoy of UMN campus police on Campus Connector route. Lots of slow-downs, it seemed. But better than driving a car!

Biking Commuting 10:00 intensity: (2:00 @1) + (1:50 @2) + (3:00 @3) + (2:10 @4) + (1:00 @5) 4.0 km (2:30 / km)
shoes: All-City Space Horse

TPC to W River Rd
4:24 PM; Minneapolis

24.5 °C; Clear
Segment missed because I forgot to push start on Garmin.

Tuesday Aug 25, 2015 #

5 AM

Biking Commuting 27:18 intensity: (3:07 @1) + (8:40 @2) + (15:14 @3) + (17 @4) 12.68 km (2:09 / km) +58m 2:06 / km
ahr:134 max:154 shoes: All-City Space Horse

Home to TPC
5:57 AM; Hamline Midway/Como Park

13.6 °C; Clear
Earlier start, 7:00 call with partners in India. Beautiful morning, cool and windy.
3 PM

Hiking 33:12 intensity: (31:41 @1) + (1:31 @2) 3.48 km (9:32 / km) +28m 9:10 / km
ahr:96 max:135 shoes: Nike Air Pegasus+ 30

Energy Park Short Hike
4:36 PM; Hamline Midway/Frogtown

23.5 °C; Clear
Nice to be outside with those who enjoy it most.

Biking Commuting 31:28 intensity: (2:38 @1) + (14:35 @2) + (13:39 @3) + (36 @4) 14.16 km (2:13 / km) +101m 2:09 / km
ahr:133 max:157 shoes: All-City Space Horse

TPC to Home
3:50 PM; Minneapolis-St. Paul

22.4 °C; Clear
Normal ride home. State fair is about ready to get going. Tomorrow is the last day pre-Fair. I'll be missing the start, heading up north.
6 PM

Roller Skiing Skate 1:27:56 intensity: (5:34 @1) + (14:49 @2) + (20:41 @3) + (13:46 @4) + (33:06 @5) 23.16 km (3:48 / km) +255m 3:36 / km
ahr:148 max:170 shoes: Pursuit T6004 roller skis

Sisu MYR: Roller Skiing 6 x 10:00 at L3/ANT
6:38 PM; Battle Creek East, St. Paul

20.0 °C; Clear
Sisu MYR: Roller Skiing 6 x 10:00 at L3/ANT
Great evening for any type of physical activity: cool and dry, beautiful sunset, good company.
Short warm-up
6 x 10:00 at Level 3/anaerobic threshold, alternating with poles/without poles
2:00 to 3:00 recovery in between intervals
Short cool-down
I feel definitely more comfortable j=doing leg work (or poling, for that matter) by itself, I am very efficient and strong. Still having trouble putting legs and poling together. Progress is noticeable but slow.
As the sun set, the evening air cooled quickly. There is definitely a hint of fall right now.

Monday Aug 24, 2015 #

6 AM

Biking Commuting 29:57 intensity: (3:53 @1) + (14:27 @2) + (10:54 @3) + (43 @4) 12.51 km (2:24 / km) +71m 2:20 / km
ahr:132 max:153 shoes: All-City Space Horse

Home to TPC
6:12 AM; Hamline/Midway to St. Louis Park

13.1 °C; Partly cloudy
Heading in to a heady headwind. But decent time anyway.
3 PM

Hiking 35:25 intensity: (33:14 @1) + (1:01 @2) + (35 @3) + (35 @4) 3.78 km (9:22 / km) +32m 8:59 / km
ahr:100 max:157 shoes: Nike Air Pegasus+ 30

Energy Park Short Hike
4:51 PM; Hamline Midway/Frogtown

18.4 °C; Cloudy
Swift walk in dry and windy conditions. Cooler weather has the dogs energized.

Biking Commuting 52:52 intensity: (7:03 @1) + (13:49 @2) + (30:26 @3) + (1:34 @4) 22.88 km (2:19 / km) +132m 2:15 / km
ahr:135 max:157 shoes: All-City Space Horse

TPC to Home via Greenway
3:42 PM; Hamline Midway/Como Park

18.5 °C; Cloudy
Coffee run, beans for the week. Didn't turn Garmin on till I got to CLT. Some good speed along sections of my route. Not where I headed straight into a strong headwind.

Sunday Aug 23, 2015 #

6 AM

Running 32:44 intensity: (2:14 @1) + (6:52 @2) + (7:55 @3) + (7:11 @4) + (8:32 @5) 4.98 km (6:34 / km) +51m 6:15 / km
ahr:147 max:200 shoes: Nike Air Pegasus+ 30

Energy Park Run
6:21 AM; Hamline Midway/Frogtown

14.2 °C; Cloudy
Another run with the dogs on this cool and windy morning. Was just passing the halfway point when I noticed that the zipper on belt had opened and my trusty little go-everywhere Nikon had fallen out. So we backtracked but could not find the camera ... I still have some hope since I am fairly certain that I lost it in the thicket near Lexington and the tracks. I may yet stumble over it on a future run.
8 AM

Roller Skiing Skate 2:07:22 intensity: (1:13 @0) + (26:24 @1) + (1:02:37 @2) + (26:24 @3) + (4:13 @4) + (6:31 @5) 27.02 km (4:43 / km) +327m 4:27 / km
ahr:129 max:163 shoes: Pursuit T6004 roller skis

Afton Over-Distance
8:04 AM; Afton, MN

16.1 °C; Cloudy
Nice OD workout with John, Amy and Heather. Ahvo joined us, too, for the majority of our ski. Big group of Vakava skiers out as well. Stagecoach Rd is resurfaced, the worst is really the short stretch through town. Not bad by any means, just a little bumpy. Towards the end, going down Trading Post, I was reminiscing with Heather what a white knuckle experience this was 2-3 years ago, new to roller skiing, Now, we're just going into a tuck ...

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