Training Log Archive: cfosp1In the 7 days ending Sep 19, 2015:
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Saturday Sep 19, 2015 #
Roller Skiing Skate 23:12 5.05 km (4:36 / km) +64m 4:19 / km
ahr:137 max:153 shoes: Pursuit T6004 roller skis
11:00 AM; Afton, MN
16.9 °C; Clear
We got back to the cars and Kitty wanted to make it 3 hrs. So we got going again. 15th St. Looked pretty steep and bumpy on the way up but somehow, at speed while going down, it wasn't so bad.
Roller Skiing Skate 2:21:46 29.88 km (4:45 / km) +333m 4:30 / km
ahr:131 max:173 shoes: Pursuit T6004 roller skis
8:06 AM; Afton, MN
13.9 °C; Clear
Margie called and we came! Nice, easy roller ski with Margie, Kitty, Amy and Patty. Weather could not have been any better, remaining moisture from last night's rain was drying out quickly. The area reminds me a lot of the woods near my hometown in Belgium. Forgot to turn GPS on again at one point bu could not have lost more than a couple of km. Didn't see any other roller skiers until I started the drive home.
Hiking 41:33 4.45 km (9:20 / km) +32m 9:01 / km
ahr:99 max:147 shoes: Nike Air Pegasus+ 29 Trail WR
6:24 AM; Hamline Midway/Frogtown
9.0 °C; Clear
Pre-sunrise walk this morning, with a couple jogging sequences sprinkled in.
Hiking 32:35 [1] 2.54 km (12:50 / km) +12m 12:32 / km
ahr:89 max:108 shoes: Teva Terra Fi
2:42 PM; Hamline Midway/Como/Roseville
20.1 °C; Clear
Walked around Como Lake with Lynn after visiting niece Elizabeth and then Peggy & Joel. We were struck with how many cars there were in the parking lots and how few walkers around the lake. We later realized that it must have been zoo visitors who parked at Como Lake and walked to the zoo.
Friday Sep 18, 2015 #
Biking Commuting 32:17 14.07 km (2:18 / km) +63m 2:15 / km
ahr:128 max:150 shoes: All-City Space Horse
6:15 AM; Minneapolis-St. Paul
12.6 °C; Partly cloudy
Almost clear this morning. But left in the dark and rode amost the entire way in the dark. Rode the long way, coming into DT from the west. Worth the reduced traffic and hassle.
Hiking 30:23 3.7 km (8:13 / km) +21m 7:59 / km
ahr:109 max:159 shoes: Nike Air Pegasus+ 29 Trail WR
4:08 PM; Hamline Midway/Frogtown
15.9 °C; Light rain
Ran more than half today. It rained, but not very hard.
Biking Commuting 32:42 14.09 km (2:19 / km) +79m 2:15 / km
ahr:130 max:149 shoes: All-City Space Horse
3:29 PM; Hamline Midway/Como Park
16.1 °C; Chance of rain
Very light rain, decreasing as I got closer to home. Got off bike for flag lady at UMN construction, which she appreciated. Cool but not cold, even for short sleeves. We'll see how long this lasts ...
Thursday Sep 17, 2015 #
Biking Commuting 4:14 1.01 km (4:11 / km) +1m 4:10 / km
ahr:96 max:128 shoes: All-City Space Horse
7:37 AM; Hamline/Midway to St. Louis Park
21.6 °C; Light rain
Took Marquette, breaking the rules by taking bus route during black-out time but much easier and safer than alternatives.
Biking Commuting 4:08 [1] 1.3 km (3:11 / km) +12m 3:02 / km
ahr:111 max:119 shoes: All-City Space Horse
7:00 AM; Hamline Midway/Frogtown
21.5 °C; Heavy rain
I started on my usual route and after a couple blocks I thought "Am I nuts or what?" Turned around and rode to my nearest Green Line Station.
Hiking 28:56 3.6 km (8:02 / km) +30m 7:43 / km
ahr:112 max:145 shoes: Nike Air Pegasus+ 29 Trail WR
4:55 PM; Hamline Midway/Frogtown
22.2 °C; Light rain
Wet walk with the dogs. New find today: near where I came by the dog vomit fungus I saw the not much less repelling (but nevertheless quite amusing) dog stinkhorn. Go figure. Check my facebook page for pictures. Temps above 20 °C made for an almost tropical atmosphere. About half running and half walking today.
Biking Commuting 33:23 14.11 km (2:22 / km) +83m 2:18 / km
ahr:132 max:157 shoes: All-City Space Horse
4:09 PM; Hamline Midway/Como Park
22.8 °C; Chance of rain
Almost calm after a couple of windy days. a sprinkle and wet pavement but nothing like this morning, when I took the Green Line.
Wednesday Sep 16, 2015 #
Biking Commuting 29:50 12.58 km (2:22 / km) +72m 2:18 / km
ahr:125 max:148 shoes: All-City Space Horse
6:34 AM; Hamline/Midway to St. Louis Park
19.1 °C; Partly cloudy
Roads a little wet and windy. Southbound Portland is closed at 2nd Ave. S, so I ook an alternate route.
Biking Commuting 3:34 [1] 1.26 km (2:50 / km) +8m 2:45 / km
shoes: All-City Space Horse
12:03 PM; Minneapolis
25.2 °C; Partly cloudy
Target Fall National Meeting at Target Center. Our team decided to beat the crowds, have brunch at Hell's Kitchen amble over and get in line. We got to Target Center really early and I decided to get my bike closer. Bought a cheap lock at the downtown Target and rode bike over.
Meeting was good, much more positive in tone than the two previous ones. Musical entertainment was provided by Luke Bryan, Shakira, Florida Georgia Line and Imagine Dragons. I only knew Shakira, but I am so far out of the mainstream that I wasn't surprised.
Biking Commuting 33:56 12.72 km (2:40 / km) +66m 2:36 / km
ahr:126 max:156 shoes: All-City Space Horse
5:56 PM; Hamline Midway/Como Park
28.0 °C; Chance of rain
Happy hour at Kiernan's then ride home. Took some time to scout out the CLT access closest to the W River Pkwy ramp. It's at the corner of N 2nd Ave and Azine Alley. Now I know. Still somewhat of a headwind and wet roads. Noticed a fattie closing in at a good clip and couldn't hold him off. Finally, it occured to me that it was an electric bike. Cheater :-D
Tuesday Sep 15, 2015 #
Biking Commuting 31:05 14.09 km (2:12 / km) +68m 2:09 / km
ahr:131 max:153 shoes: All-City Space Horse
6:14 AM; Hamline Midway/Como Park
20.2 °C; Partly cloudy
Mild morning, not missing a jacket and sweaty when I got to work. Cold shower felt good! There was some evidence of a light overnight rainshower.
Biking Commuting 35:05 13.77 km (2:33 / km) +111m 2:27 / km
ahr:131 max:148 shoes: All-City Space Horse
3:17 PM; Hamline Midway/Como Park
30.1 °C; Clear
Pretty decent headwind, I opted to ride through South St. Anthony and Midway neighborhood to take advantage of some better shelter cover.
Hiking 28:30 3.32 km (8:35 / km) +54m 7:56 / km
ahr:111 max:140 shoes: Nike Air Pegasus+ 29 Trail WR
4:04 PM; Hamline Midway/Frogtown
29.7 °C; Clear
Some hiking, some jogging. Summer-like warm and windy afternoon.
Roller Skiing Classic 1:20:19 16.48 km (4:52 / km) +186m 4:37 / km
ahr:141 max:174 shoes: One Way Classic 5
6:32 PM; Battle Creek East, St. Paul
26.1 °C; Clear
Sisu MYR: Roller Skiing Classic, Double Pole TT & Specific Strength.
Started with warm-up and double poling time trial. 6:22, about half a minute slower than last time. part of it was a pretty stiff head wind, which made me think of rubber band resistance workouts.
Once that was done, on to specific strength intervals:
Alternating 2:00 double poling--2:00 single sticking, 6 of each.
Turned out to be 3 x 4 with returning to the bottom of the hill, near Lower Afton and McKnight.
First time Karl and I made it to the top before even starting with the second single sticking interval. the next two we staggered by going down a bit for the ~1:00 recovery. that worked perfectly!
Video review showed improvement but pointed out much work left to do, especially crunching while in a forward position.
Great workout but it got too dark to work out before 8 PM. Last tuesday night roller ski of this season :-(
Monday Sep 14, 2015 #
Biking Commuting 30:46 14.03 km (2:12 / km) +66m 2:09 / km
ahr:133 max:152 shoes: All-City Space Horse
6:19 AM; Minneapolis-St. Paul
15.4 °C; Clear
Nice morning, not cool, not warm, not humid, just right. Dark, though, the days are getting shorter. Beautiful easter morning sky!
Hiking 34:51 3.58 km (9:44 / km) +67m 8:54 / km
ahr:99 max:135 shoes: Nike Air Pegasus+ 29 Trail WR
4:44 PM; Hamline Midway/Frogtown
27.8 °C; Clear
When I got back home on my bike, there was a bum sitting on our side steps, grocery cart in front of him, seemed to be reading. I let the dogs out before the walk, as I always do, they ignored him. When I was almost ready, Mellie barked twice and he left. We saw him by Great Rivers School on Energy Ln, after he had crossed the Hamline pedestrian bridge.
Biking Commuting 33:32 14.18 km (2:22 / km) +100m 2:17 / km
ahr:138 max:154 shoes: All-City Space Horse
3:47 PM; Minneapolis-St. Paul
28.5 °C; Clear
Wind was sort of bothersome this PM even though it was not a straight headwind.
Sunday Sep 13, 2015 #
Hiking 48:29 4.91 km (9:52 / km) +39m 9:30 / km
ahr:100 max:154 shoes: Nike Air Pegasus+ 29 Trail WR
7:46 AM; Hamline Midway/Frogtown
12.0 °C; Clear
Started with a running segment, from home to the start of the dense shrubland, off Lexington. One of the reasons to stop running there was that I wanted to try to retrace the steps I took three weeks ago when I lost my little Nikon. Lo and behold, I found it, right next to one of the few landmarks I clearly remembered. I turned it on and it worked, battery still fully charged. Dogs had fun, as always!