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Training Log Archive: cfosp1

In the 7 days ending Jul 9, 2016:

activity # timemileskm+m
  Biking Commuting9 4:33:01 74.91(3:39) 120.55(2:16) 565
  Kayak: Lake1 1:40:29 5.56(18:05) 8.94(11:14)
  Biking: Trail/Road1 1:38:42 13.74(7:11) 22.11(4:28) 89
  Biking MTB1 1:27:07 16.32(5:20) 26.27(3:19) 244
  Swimming: Laps1 1:02:18 1.48(42:08) 2.38(26:11)
  Hiking1 19:39 1.23(15:58) 1.98(9:55) 7
  Total12 10:41:16 113.23(5:40) 182.23(3:31) 905

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Saturday Jul 9, 2016 #

1 PM

Biking MTB 1:27:07 intensity: (17:25 @1) + (26:56 @2) + (36:44 @3) + (4:35 @4) + (1:27 @5) 26.27 km (3:19 / km) +244m 3:10 / km
ahr:133 max:160 shoes: Gravity 19.5" 29er MTB

A good ride, mostly. saw only a bear hunter with his little tots (no dogs in sight, that's what they are doing right now, training their hounds) and a solitary young woman runner, in the middle of nowhere. The not so good: I broke my chain, at the joint. Lucky for me the pin was still in the link and I had a chain tool and my Leatherman. 15 minutes later I was riding again, gingerly, because I did not know how secure this link would be. I just installed this chain, a Shimano, must have not pushed in the in correctly. Not sure if I like the Shimano system, prefer the KMC master link. Bad luck with bicycle mishaps, two flats in as many weeks and today the chain ...
5 PM

Kayak: Lake 1:40:29 [1] 8.94 km (11:14 / km)
shoes: Necky Arluk II

Craig suggested to do the sea caves today. Good day to do it, warm sun and calm water. Not too many groups out, either. We went through some of the arches and explored. One very sad discovery: a dog carcass (looked like a yellow lab )-: on a ledge in one of the alcoves. may have fallen off the bluff or encountered another type of disaster. Just sad to think that a dog succumbed to his injuries or exhaustion, far from his tribe. Other than that interlude it was amazing ad beautiful.

Friday Jul 8, 2016 #

12 PM

Biking Commuting 32:23 intensity: (3:55 @1) + (13:26 @2) + (13:20 @3) + (1:14 @4) + (28 @5) 14.02 km (2:19 / km) +59m 2:16 / km
ahr:133 max:159 shoes: All-City Space Horse

A slight headwind from the West. Funny how you notice that but not a somewhat stronger tailwind ... Running club on river trail, they kept to the side. Squirrels were more of a nuisance, many of them were hogging the street when I rode through my neighborhood.
8 PM

Biking Commuting 14:48 intensity: (3:13 @1) + (8:10 @2) + (3:25 @3) 6.58 km (2:15 / km) +17m 2:13 / km
ahr:127 max:143 shoes: All-City Space Horse

Drat. Second flat in as many weeks. Just as I was in a hurry to get home for trip to cabin. Time for a new tire? Looks like it.

Hiking 19:39 intensity: (17:15 @1) + (1:49 @2) + (35 @3) 1.98 km (9:55 / km) +7m 9:45 / km
ahr:103 max:138

Drat. Second flat in as many weeks. Just as I was in a hurry to get home for trip to cabin. Time for a new tire? Looks like it.

Thursday Jul 7, 2016 #

6 AM

Biking Commuting 29:00 intensity: (4:18 @1) + (13:18 @2) + (9:14 @3) + (2:10 @4) 13.98 km (2:04 / km) +42m 2:03 / km
ahr:132 max:158 shoes: All-City Space Horse

Home to TPC
6:27 AM; Hamline Midway/Como Park

19.7 °C; Cloudy
It rained when I took the dogs out this morning but stopped by the time I got going. Fast and sultry ride in, no wind. Good morning for women joggers, counted 11:3 over yesterday AM 2:5 and PM 2:1. Wonder if it will be bike or train this afternoon ... Used the cut-off coming off the Transitway, big rig in the way. I don't think I gained any, needed to heed traffic 23rd Av SE.
4 PM

Biking Commuting 29:23 intensity: (9:45 @2) + (14:37 @3) + (2:52 @4) + (2:09 @5) 14.12 km (2:05 / km) +70m 2:02 / km
ahr:141 max:164 shoes: All-City Space Horse

TPC to Home
4:41 PM; Hamline Midway/Como Park

27.5 °C; Cloudy
This morning was fast, this afternoon wasn't any slower. I guess there wa a little help from a tail wind but not too much. Traffic on Snelling slowed me down a bit but not complaints.

Wednesday Jul 6, 2016 #

6 AM

Biking Commuting 51:47 intensity: (9:19 @1) + (9:32 @2) + (29:18 @3) + (3:11 @4) + (27 @5) 24.12 km (2:09 / km) +146m 2:05 / km
ahr:136 max:161 shoes: All-City Space Horse

Home to TPC via Summit and Greenway
6:26 AM; Hamline Midway/Como Park

18.8 °C; Clear
Coffee day. Interesting ride, assessing storm damage. I heard on the radio that some parts of the city were still without power. There was a lot of debris on trails and roads, mostly smaller branches and leaves, but also the occasional big tree limb. I only saw one tree down, but I am sure there are more. Very comfortable temperatures, kept the tempo up wherever I could.
4 PM

Biking Commuting 31:23 intensity: (1:14 @1) + (8:48 @2) + (14:20 @3) + (3:49 @4) + (3:12 @5) 14.01 km (2:14 / km) +73m 2:11 / km
ahr:142 max:167 shoes: All-City Space Horse

TPC to Home
4:10 PM; Hamline Midway/Como Park

31.2 °C; Clear
I thought it wasn't supposed to be all that warm but it was. I don't mind it, could be 12 C and raining, like in Belgium ... Swift ride, nice to be moving after a day at the desk.

Tuesday Jul 5, 2016 #

6 AM

Biking Commuting 31:36 intensity: (5:52 @1) + (11:47 @2) + (13:35 @3) + (22 @4) 14.08 km (2:15 / km) +57m 2:12 / km
ahr:132 max:152 shoes: All-City Space Horse

Home to TPC
6:41 AM; Minneapolis-St. Paul

21.1 °C; Clear
Warm morning, promising a hot day. Some trash from the July 4th celebration left along river road near Stone Arch Bridge. Reminds me that when Lynn and I got married at Nicollet Island 25 years ago today, this had been a concern. But the city had cleaned up the area around the shelter very nicely.
3 PM

Biking Commuting 35:07 intensity: (10:06 @1) + (18:44 @2) + (6:17 @3) 14.21 km (2:28 / km) +81m 2:24 / km
ahr:125 max:150 shoes: All-City Space Horse

TPC to Home
3:32 PM; Hamline Midway/Como Park

32.5 °C; Partly cloudy
Hot and sultry ride home, slight cooling effect from a little headwind. The thunderstorms during the evening were something else. Rode around the neighborhood, did not see any trees down but plenty of branches.

Monday Jul 4, 2016 #

7 AM

Biking Commuting 6:16 [1] 1.98 km (3:10 / km) +3m 3:08 / km
shoes: All-City Space Horse

Home to Midway YMCA
7:07 AM; Hamline Midway/Como Park

17.5 °C; Clear
What a perfect morning!

Swimming: Laps 1:02:18 intensity: (20:00 @1) + (15:00 @2) + (16:00 @3) + (8:00 @4) + (3:18 @5) 2.38 km (26:11 / km)

Breast Stroke and 12 x 50 yd Freestyle
7:22 AM; Midway YMCA


Was the only one in the pool when I started, all lanes filled up.
Did half hour BS followed by 12 x 50 yd FS with 50 yed BS recovery in between.
Swimming seems to be an instance when I can focus on what ails me. Not that there is any major pain, it's more the absence of most usual sensations that brings aches and pains to the surface. My body feet good today. Did not notice any looseness in knees, shoulders and hips felt good, too. A couple of minor starts of a cramp in left foot during FS. Body seems to be healing.

Biking Commuting 11:18 [1] 3.45 km (3:17 / km) +17m 3:12 / km
shoes: All-City Space Horse

Midway YMCA to Home via Menards
8:38 AM; Hamline Midway/Como Park

21.3 °C; Clear
Quick stop at Menards for some minor hardware.

Sunday Jul 3, 2016 #

3 PM

Biking: Trail/Road 1:38:42 [1] 22.11 km (4:28 / km) +89m 4:23 / km
shoes: All-City Space Horse

Home to Pracna on Main
3:45 PM; Hamline Midway/Como Park

27.0 °C; Clear
Leisurely ride with Lynn, Peggy & Joel. Had a vague idea to stop someplace for a beverage and a light meal, decided on Pracna, because of the outdoor seating.

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