Training Log Archive: cfosp1In the 7 days ending Oct 17, 2015:
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Saturday Oct 17, 2015 #
Roller Skiing Skate 1:33:55 19.86 km (4:44 / km) +155m 4:33 / km
ahr:138 max:167 shoes: Pursuit T6004 roller skis
7:31 AM; Bruce Vento Trail
0.4 °C; Clear
Karl and I started early, heading N on Bruce Vento Trail. We saw John drive by, he greeted us.
Back at Vertical Endeavors, we joined up with the group and did some more warm-up skiing.
Up from the nature sanctuary it was a mix of double poling and single sticking. For me:
4 x 2:00 double poling
2 x 2:00 double poling
2 x 2:00 double poling
1 x 2:00 single sticking
~2:00 of recovery between each rep or until HR was back to base.
Beautiful crisp morning with zero wind and frost on the grass today!
Biking Commuting 34:05 10.23 km (3:20 / km) +77m 3:13 / km
ahr:125 max:149 shoes: All-City Space Horse
9:32 AM; Hamline Midway/Frogtown
5.3 °C; Clear
We took to Cayuga route to avoid the narrow stretch on Pennsylvania and were almost twarthed here as well: major construction in full progress. We even tried to walk bikes towards a park on the other side of the construction site but there was a canyon the size of the Big Dig between us and our goal. Our attempt included an epic slo-mo fall, when my bike got stuck in soft sand and I didn't get my foot out of the pedal. Fortunately, we saw a Metro Transit bus move through the site and decided to follow figuring the worst that could happen would be to be yelled at. No further delay ...
Biking Commuting 13:39 4.74 km (2:53 / km) +23m 2:49 / km
ahr:116 max:134 shoes: All-City Space Horse
7:11 AM; Hamline Midway/Frogtown
-0.3 °C; Clear
Forgot to turn on GPS, will complement with manual workout for the gap.
Biking Commuting 9:00 3.0 km (3:00 / km)
shoes: All-City Space Horse
7:00 AM; Home to Eastside Heritage Park
-1.0 °C; Clear
Complementing for missed start-buton push with manual workout for the gap.
Hiking 34:17 [1] 3.64 km (9:25 / km) +23m 9:08 / km
ahr:94 max:109 shoes: Nike Air Pegasus+ 30
6:07 AM; Hamline Midway/Como Park
-0.1 °C; Clear
Todays walk in utter darkness, I could not see the dogs when they were off leash, only hear them. Kept a good pace for just walking.
Friday Oct 16, 2015 #
Biking Commuting 35:32 14.1 km (2:31 / km) +65m 2:28 / km
ahr:131 max:151 shoes: All-City Space Horse
6:43 AM; Minneapolis-St. Paul
2.1 °C; Clear
This felt like the first truly cold morning, probably on account of the moderate wind blowing from NW. My fingers were getting cold in spite of thick xc ski gloves, my toes were getting tingly and I was secretly wishing for another layer. Maybe time to look for those long pants. The best sign that this was a cold ride: no sweat. I always sweat, even on the coldest days of winter.
Biking Commuting 32:41 13.9 km (2:21 / km) +98m 2:16 / km
ahr:132 max:147 shoes: All-City Space Horse
3:34 PM; Minneapolis-St. Paul
8.8 °C; Clear
Brisk.
Hiking 35:57 [1] 3.42 km (10:31 / km) +27m 10:07 / km
ahr:91 max:119 shoes: Nike Air Pegasus+ 29 Trail WR
4:22 PM; Hamline Midway/Frogtown
8.0 °C; Clear
Thursday Oct 15, 2015 #
Biking Commuting 33:57 14.08 km (2:25 / km) +46m 2:22 / km
ahr:126 max:149 shoes: All-City Space Horse
6:29 AM; Hamline Midway/Como Park
9.0 °C; Clear
Beautiful morning. Stopped near Hennepin Ave Bridge to take a picture of the morning sky. Just gorgeous!
Biking Commuting 30:16 13.62 km (2:13 / km) +100m 2:09 / km
shoes: All-City Space Horse
3:53 PM; Hamline Midway/Como Park
14.8 °C; Clear
Another afternoon with mild temps and a good westerly wind. I won't complain!
Hiking 38:40 [1] 3.62 km (10:41 / km) +26m 10:19 / km
ahr:91 max:106 shoes: Nike Air Pegasus+ 29 Trail WR
4:34 PM; Hamline Midway/Frogtown
14.1 °C; Clear
Cooler than yesterday and windy but still nice. Saw dead pheasant. Wonder what killed him. Urban living?
Wednesday Oct 14, 2015 #
Biking Commuting 33:01 14.01 km (2:21 / km) +55m 2:19 / km
ahr:124 max:148 shoes: All-City Space Horse
6:23 AM; Minneapolis-St. Paul
5.0 °C; Clear
A wee on the chilly side but I was dressed for the occasion. Nice ride, not much competition from other riders, it starts tapering in spite of the beautiful fall weather.
Hip hurts, but not so much that it prevents me from biking.
Hiking 34:51 3.1 km (11:15 / km) +25m 10:48 / km
ahr:95 max:123 shoes: Nike Air Pegasus+ 29 Trail WR
4:41 PM; Hamline Midway/Frogtown
19.1 °C; Clear
Back to late summer! Measured temp on hike was 20 °C. I saw today on FB that my hometown in Belgium had the first snow. That is more than early for Belgium.
Biking Commuting 28:35 13.66 km (2:06 / km) +86m 2:02 / km
ahr:143 max:157 shoes: All-City Space Horse
4:03 PM; Hamline Midway/Como Park
19.4 °C; Clear
Beautiful ride home, another real summer day! Took it easy but still had decent tempo due to a nice breeze from behind.
Tuesday Oct 13, 2015 #
Biking Commuting 33:59 13.97 km (2:26 / km) +73m 2:22 / km
ahr:124 max:144 shoes: All-City Space Horse
6:18 AM; Minneapolis-St. Paul
6.9 °C; Cloudy
Much less wind than predicted, on the rdio, they said something about blustery, definitely less wind than that.
Biking Commuting 32:21 14.23 km (2:16 / km) +70m 2:13 / km
ahr:131 max:156 shoes: All-City Space Horse
3:51 PM; Hamline Midway/Como Park
Clear
A little sun makes all the difference. Short sleeves again, albeit with the reflective vest for some core insulation. Taking it easy, too, with a gentler tail wind. Went one block farther because of water main work on Holton. when I got home, it turned out that the workers had already left for the day.
Hiking 33:01 3.56 km (9:16 / km) +26m 8:57 / km
ahr:96 max:124 shoes: Nike Air Pegasus+ 30
4:36 PM; Hamline Midway/Frogtown
14.4 °C; Clear
Very nice walk with the dogs. Beautiful, compared to yesterday.
Running 1:13:01 6.71 km (10:53 / km) +286m 8:58 / km
ahr:135 max:167 shoes: Nike Air Pegasus+ 30
6:33 PM; Hamline Midway/Como/Roseville
11.8 °C; Clear
Beautiful evening. As some of us had expected, it wasn't quite dark enough for the golfers to be gone. So we ran around the zoo to end up on the hill along the west side of the park. Started out with the plyos:
Bounding x 5
Sideways push-off jump
High skipping
Broad jumps
Skate sim
Then hill reps, I did 20 x the steep hill. near the pond on W side.
Great workout, ran back with Jeff B along the ridge trail. Stumped my left foot on some tree root or rock and felt something pop in my hip joint. Somewhat sore now but it seems OK. We'll see tomorrow ...
Monday Oct 12, 2015 #
Biking Commuting 56:31 24.22 km (2:20 / km) +107m 2:17 / km
ahr:135 max:162 shoes: All-City Space Horse
6:34 AM; Hamline Midway/Como Park
13.3 °C; Partly cloudy
Coffee ride. Picked up the weekly pound of beans at Dunn Bros and went my usual way for those days. Was planning to cut it short if wind became an issue. It did not, for most parts, so I did the full round. I did not turn off my timer when I walked into Dunn Bros, so there is some extra time on the clock.
Biking Commuting 56:31 24.22 km (2:20 / km) +107m 2:17 / km
ahr:135 max:162 shoes: All-City Space Horse
6:34 AM; Hamline Midway/Como Park
13.3 °C; Partly cloudy
Coffee ride. Picked up the weekly pound of beans at Dunn Bros and went my usual way for those days. Was planning to cut it short if wind became an issue. It did not, for most parts, so I did the full round. I did not turn off my timer when I walked into Dunn Bros, so there is some extra time on the clock.
Hiking 32:03 3.36 km (9:32 / km) +34m 9:05 / km
ahr:114 max:156 shoes: Nike Air Pegasus+ 29 Trail WR
4:45 PM; Hamline Midway/Frogtown
9.3 °C; Cloudy
Wow, what a difference one day makes! Yesterday I did this in shirt sleeves, sweating. Today, in a fleece and with a beanie. Temp lower by 15 °C. And a strong wind to boot. The dogs seemed energized, I really have to reign them in. Non of that lazy summer stuff any longer. I am worried that they will run onto busy Energy Park Drive in ppursuit of a rabbit or squirrel.
Sunday Oct 11, 2015 #
Running 37:06 6.1 km (6:05 / km) +51m 5:50 / km
shoes: Nike Air Pegasus+ 30
7:45 AM; Black Brook, WI
13.4 °C; Clear
Nice, easy jog with Shawn. If I am to start running again on a more regular basis, I have to do it without the dogs. Their yanking me one way or another is not good for my knees. this run on the other hand, was fine. What a beautiful morning!
Hiking 41:10 [1] 3.71 km (11:06 / km) +29m 10:41 / km
shoes: Teva Terra Fi
12:33 PM; Hamline Midway/Frogtown
24.1 °C; Clear
Awesome, summerlike fall day! After coming back from the Amery overnight with stop at the Hammond Hotel for a breakfast with a bloody and a snit, a quick walk with the dogs. They needed it, a lot of pent up energy. Just gorgeous out!