Training Log Archive: cfosp1In the 7 days ending Jul 30, 2016:
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Saturday Jul 30, 2016 #
Roller Skiing Skate 2:00:22 33.36 km (3:36 / km) +270m 3:28 / km
ahr:146 max:160 shoes: Pursuit T6004 roller skis
There was some storm damage along FR 236, but fairly limited. Liz and Craig pushed out the farthest, Joel turned around early, and Lynn, Peggy and Mary stopped in the open area to pick blueberries. Good outing!
Swimming Open Water 4:19 [1] 0.2 km (21:35 / km)
Friday Jul 29, 2016 #
Biking Commuting 32:38 14.14 km (2:18 / km) +51m 2:16 / km
ahr:131 max:165 shoes: All-City Space Horse
Biking Commuting 33:56 14.51 km (2:20 / km) +81m 2:17 / km
ahr:141 max:158 shoes: All-City Space Horse
Thursday Jul 28, 2016 #
Biking Commuting 32:36 14.02 km (2:20 / km) +50m 2:17 / km
ahr:124 max:150 shoes: All-City Space Horse
Biking Commuting 35:21 14.2 km (2:29 / km) +86m 2:25 / km
ahr:131 max:151 shoes: All-City Space Horse
Wednesday Jul 27, 2016 #
Biking Commuting 30:27 14.02 km (2:10 / km) +49m 2:08 / km
ahr:137 max:156 shoes: All-City Space Horse
8:10 AM; Hamline Midway/Como Park
24.3 °C; Clear
Another late start due to vet visit. hopefully the last one. Interesting to see the amount of traffic I am avoiding by leaving home around 6:15 instead of 8:00. More cycles in the DT area but fewer runners. 4 males to 3 females this AM. Weather is steamy, 25 °C as I'm leaving. A few raindrops along the way. Curious about how much rain we'll get today.
Biking Commuting 32:56 14.01 km (2:21 / km) +82m 2:17 / km
ahr:135 max:154 shoes: All-City Space Horse
3:59 PM; Hamline Midway/Como Park
21.1 °C; Heavy rain
Observing the weather during the afternoon I was convinced I'd have to take the rail home. When I walked to TPC, it had stopped raining and I started my ride home. Before I even reached CLT, I was hit by a shower, which was with me until the river and then subised to a sprinkle. Wet but nice ride home, spritzing through lukewarm puddles made it actually fun. While I was riding the wind shifted from W to N.
Tuesday Jul 26, 2016 #
Biking Commuting 24:17 7.78 km (3:07 / km) +30m 3:04 / km
ahr:109 max:139 shoes: All-City Space Horse
6:30 AM; Hamline Midway/Como Park
21.0 °C; Clear
Not a good week to build in my coffee errand into the daily ride to work. So I went to pick it up when they open the shop and ride back home. A lovely morning for it.
Biking Commuting 45:06 18.38 km (2:27 / km) +71m 2:24 / km
ahr:134 max:159 shoes: All-City Space Horse
7:57 AM; Hamline Midway/Como Park
24.6 °C; Clear
Dropped off Roux for his second round of heartworm treatment. He did not want to stay. Then ot TCW for meetings. Second day of longer than usual commute. But a great morning for it. I love that ride on Cedar Lake Trail!
Biking Commuting 43:19 18.64 km (2:19 / km) +90m 2:16 / km
ahr:126 max:145 shoes: All-City Space Horse
11:45 AM; Hamline Midway/Como Park
31.3 °C; Clear
Done with morning meetings, heading home to work the rest of the afternoon from there. Some event going on at the DT side of Stone Arch Bridge, long line in front of what I think is a food truck. Quite a few runners out, The morning advantage 9:5 for the women turned into a 23:20 for the guys. The campus connector is being oiled and full of lose grit. Being cautious, especially at the Como Ave end. SE wind provided some assistant, except on Snelling.
Biking Commuting 18:02 5.02 km (3:36 / km) +30m 3:29 / km
shoes: All-City Space Horse
4:48 PM; Hamline Midway/Como Park
32.5 °C; Clear
Colin dropped off van but not key. Went to James to retrieve. Spent more time waiting for red lights than riding, it seemed.
Roller Skiing Skate 56:56 10.62 km (5:22 / km) +124m 5:04 / km
ahr:140 max:167 shoes: Pursuit T6004 roller skis
7:10 PM; Battle Creek West, St. Paul
28.4 °C; Clear
Turned HRM on and restarted Garmin. In business.
2nd through 5th Interval and cooldown.
After the 4th interval I checked in with coach Andrew, wondering whether it would be four or five intervals. He asked "How are you feeling?" I replied "Not so good" to which he said "You look like you've got five in you." My kind of coach, right way to motivate. But this was a hard workout.
Roller Skiing Skate 37:19 8.19 km (4:33 / km) +87m 4:20 / km
shoes: Pursuit T6004 roller skis
6:30 PM; Battle Creek West, St. Paul
29.4 °C; Clear
Did not read the training plan carefully and missed taking my classic skis. Did a skate warm-up with Jamie and then decided to do double poling for the 5 x 4:00 L4 intervals, because they are part of the classic skiing group. After my first interval I noticed that I hadn't turned my HRM on. so I restarted the watch on the way down.
Monday Jul 25, 2016 #
Biking Commuting 1:31:10 36.92 km (2:28 / km) +164m 2:25 / km
ahr:129 max:156 shoes: All-City Space Horse
6:19 AM; Hamline Midway/Como Park
19.2 °C; Clear
Spending the day at Target North Campus, having the meetings we were supposed to have last week at West Campus. Opportunity to ride the Mississippi River Trail to Brooklyn Park on this very lovely morning. The heat has broken somewhat, first time under 20 °C in quite a while. Last time I rode up here, there was frost on the trail. Very light use by both cyclists and pedestrians. Counted 11 female and 10 male runners over the entire 36 km stretch. Got into the weeds a little near the north end of my rout when I tried to connect with a westbound trail. I ended up back on 97th St. after some erring through a subdivision. On reviewing my bumbling on the map, I see that I missed the Rush Creek Regional trail by less than 100 m on leaving the MRT. Planning to make up for this on the way home after work!
Biking Commuting 1:24:53 36.08 km (2:21 / km) +154m 2:18 / km
ahr:131 max:161 shoes: All-City Space Horse
4:21 PM; Hamline Midway/Como Park
29.9 °C; Clear
My attempt to reach the Rush Creek Regional Trail did not pan out. I left work too rushed and forgot to check the map one more time. Took promptly a wrong turn (going E instead of W (counterintuitive) on 101st Ave and then S on Zane, I should have noticed that) and found myself back on 97th St. But it was a nice ride nevertheless. The river area near downtown was very busy but not congested (except for the cars) Counted 11 female and 15 male runners.