Training Log Archive: cfosp1In the 7 days ending Jun 24, 2017:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||
|
|
|
|
|
|
| |||||||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | |||||||||||||||
Saturday Jun 24, 2017 #
7 AM
Roller Skiing Skate 1:34:10 19.07 km (4:56 / km) +42m 4:53 / km
ahr:140 max:159 shoes: Pursuit T6004 roller skis
Friendly Valley Road No Pole
7:31 AM; Washburn, WI
15.3 °C; Cloudy
It's time, first time on skis since Feb 2 accident at City of Lakes Loppet. Picking a short distance with perfectly smooth blacktop. A gentle no-pole workout with Karl. Cool temps made for a perfect workout. Fortunately, nordic skiing is like bicycling, it comes back fast after you take a break!
7:31 AM; Washburn, WI
15.3 °C; Cloudy
It's time, first time on skis since Feb 2 accident at City of Lakes Loppet. Picking a short distance with perfectly smooth blacktop. A gentle no-pole workout with Karl. Cool temps made for a perfect workout. Fortunately, nordic skiing is like bicycling, it comes back fast after you take a break!
1 PM
Biking Commuting 1:15:23 28.69 km (2:38 / km) +211m 2:32 / km
ahr:135 max:166 shoes: Trident Stowaway 2 trike
FR 236 Ride
1:09 PM; Moquah Barrens
14.5 °C; Chance of rain
Caught the tailend of the Superior Shores bike tour coming towards us. We did about 15 km in and 15 back. At the high points we had some drizzel and some rain. Saw a deer and more cars than usual, probably also courtesy of the bike tour. Biking felt harder than the morning roller ski workout.
1:09 PM; Moquah Barrens
14.5 °C; Chance of rain
Caught the tailend of the Superior Shores bike tour coming towards us. We did about 15 km in and 15 back. At the high points we had some drizzel and some rain. Saw a deer and more cars than usual, probably also courtesy of the bike tour. Biking felt harder than the morning roller ski workout.
Friday Jun 23, 2017 #
7 AM
Hiking 3:36:07 12.63 km (17:07 / km) +172m 16:01 / km
shoes: Hoka One One Clifton 2
Onion River Hike
7:32 AM; Washburn, WI
25.9 °C; Clear
Introducing Karl to the Onion River. A lovely morning, bright sunshine, a cool breeze, not too many bugs. Many wildflowers, bear tracks, a few turkeys. A rugged hike with plenty of obstcles and much denser vegetation but not yet thick enough to make it impassable. Speaking of bugs, we picked at least 35 wood ticks off Roux and only slightly less off my clothing. Karl thanked us for cleaning the tick from the path prior to his passing through.
7:32 AM; Washburn, WI
25.9 °C; Clear
Introducing Karl to the Onion River. A lovely morning, bright sunshine, a cool breeze, not too many bugs. Many wildflowers, bear tracks, a few turkeys. A rugged hike with plenty of obstcles and much denser vegetation but not yet thick enough to make it impassable. Speaking of bugs, we picked at least 35 wood ticks off Roux and only slightly less off my clothing. Karl thanked us for cleaning the tick from the path prior to his passing through.
2 PM
Sailing 1:48:21 [1] 16.08 km (6:44 / km)
shoes: Hobie Island Adventure Tandem
Washburn Kayak
2:48 PM; Washburn, WI
44.6 °C; Partly cloudy
Four times the in and out between Hwy 13 and the Onion River Bridge. Karl indicated surprise with how well it went, expected me to get tired but i am not feeling bad at all. I do think that nordic skiing is like riding a bike: once you have it, you don't unlearn it. Saw only six cars in the 1:30 hrs out and were accosted by a lab and a spaniel, not at all in a bad way. Back on skis, fun fun fun!
2:48 PM; Washburn, WI
44.6 °C; Partly cloudy
Four times the in and out between Hwy 13 and the Onion River Bridge. Karl indicated surprise with how well it went, expected me to get tired but i am not feeling bad at all. I do think that nordic skiing is like riding a bike: once you have it, you don't unlearn it. Saw only six cars in the 1:30 hrs out and were accosted by a lab and a spaniel, not at all in a bad way. Back on skis, fun fun fun!
Thursday Jun 22, 2017 #
5 AM
Strength: Flexibility 14:38
ahr:97 max:125 shoes: Nike Air Pegasus+ 30
Stretching & Core
6:10 AM; Home
19.0 °C; Cloudy
Only Roux and me, Mellie did not want to get out of bed. Good slow but steady run. Leash and collar instead of skijoring lead and harness. Air is humid and sky had signs of the impending rain.
6:10 AM; Home
19.0 °C; Cloudy
Only Roux and me, Mellie did not want to get out of bed. Good slow but steady run. Leash and collar instead of skijoring lead and harness. Air is humid and sky had signs of the impending rain.
Running 30:38 5.12 km (5:59 / km) +33m 5:48 / km
ahr:142 max:163 shoes: Nike Air Pegasus+ 30
energy Park Lexington to Snelling
5:33 AM; Hamline Midway/Frogtown
19.4 °C; Cloudy
Only Roux and me, Mellie did not want to get out of bed. Good slow but steady run. Leash and collar instead of skijoring lead and harness. Air is humid and sky had signs of the impending rain.
5:33 AM; Hamline Midway/Frogtown
19.4 °C; Cloudy
Only Roux and me, Mellie did not want to get out of bed. Good slow but steady run. Leash and collar instead of skijoring lead and harness. Air is humid and sky had signs of the impending rain.
10 AM
Hiking 13:40 [1] 1.36 km (10:03 / km) +13m 9:35 / km
shoes: Hoka One One Tor Summit Low
Green Line to Home
10:18 AM; Hamline Midway/Como Park
19.9 °C; Light rain
Light rain getting steadier as I got close to home. Fire trucks at Blair and Simpson, the homeowner was just seeing the fire fighters out when I walked by. Inquired what happened: oven on fire when she was baking. No significant damage. Glad I did not need a change of clothes when I got home and hopped right on a work call.
10:18 AM; Hamline Midway/Como Park
19.9 °C; Light rain
Light rain getting steadier as I got close to home. Fire trucks at Blair and Simpson, the homeowner was just seeing the fire fighters out when I walked by. Inquired what happened: oven on fire when she was baking. No significant damage. Glad I did not need a change of clothes when I got home and hopped right on a work call.
Wednesday Jun 21, 2017 #
6 AM
Running: Interval 12:47 1.6 km (7:59 / km) +4m 7:53 / km
shoes: Hoka One One Tor Summit Low
Home to Green Line
6:34 AM; Hamline Midway/Frogtown
15.5 °C; Clear
Doubled back because I wanted to leave a note for the contractors. Then had to hurry to catch the train. Doing my interval to catch train routine.
6:34 AM; Hamline Midway/Frogtown
15.5 °C; Clear
Doubled back because I wanted to leave a note for the contractors. Then had to hurry to catch the train. Doing my interval to catch train routine.
Tuesday Jun 20, 2017 #
6 AM
Running 23:08 3.83 km (6:02 / km) +21m 5:53 / km
ahr:145 max:168 shoes: Hoka One One Clifton 2
Energy Park Short
6:07 AM; Hamline Midway/Frogtown
15.1 °C; Rain
Moderate rain, very wet, that squishy feeling in my sneakers. But a very pleasant run. We were all dripping.
6:07 AM; Hamline Midway/Frogtown
15.1 °C; Rain
Moderate rain, very wet, that squishy feeling in my sneakers. But a very pleasant run. We were all dripping.
7 AM
Running: Interval 8:51 [1] 0.98 km (9:02 / km) +2m 8:56 / km
shoes: Salomon Speedcross 3
Home to Green Line
7:32 AM; Hamline Midway/Como Park
14.6 °C; Light rain
7:32 AM; Hamline Midway/Como Park
14.6 °C; Light rain
3 PM
Hiking 45:39 [1] 4.32 km (10:34 / km) +23m 10:18 / km
shoes: Nike Air Pegasus+ 30
Green Line to Home to Lexington
3:52 PM; Hamline Midway/Como Park
23.6 °C; Clear
Came home to a house full of trades people who were working on installing AC. Five trucks in front of the house. Dogs were mingling freely with the workers, everyone said they were very well behaved. Took them out for a quick walk. Beautiful evening.
3:52 PM; Hamline Midway/Como Park
23.6 °C; Clear
Came home to a house full of trades people who were working on installing AC. Five trucks in front of the house. Dogs were mingling freely with the workers, everyone said they were very well behaved. Took them out for a quick walk. Beautiful evening.
Monday Jun 19, 2017 #
6 AM
Strength: Flexibility 3:15 0.26 km (12:30 / km) +36m 7:23 / km
ahr:123 max:148 shoes: Salomon Speedcross 3
Climbing Stairs 10 Floors Target CC
7:00 AM;
7:00 AM;
Hiking 10:30 [1] 1.15 km (9:08 / km) +1m 9:05 / km
ahr:98 max:106 shoes: Salomon Speedcross 3
Home to Green Line
6:17 AM; Hamline Midway/Frogtown
15.8 °C; Clear
6:17 AM; Hamline Midway/Frogtown
15.8 °C; Clear
4 PM
Hiking 48:55 [1] 5.18 km (9:27 / km) +29m 9:11 / km
shoes: Hoka One One Clifton 2
Green Line to Home to Energy Park Short
4:00 PM; Hamline Midway/Como Park
21.5 °C; Cloudy
Beautiful afternoon, very pleasant. Heading home to finish getting house ready for AC install and cooking dinner.
4:00 PM; Hamline Midway/Como Park
21.5 °C; Cloudy
Beautiful afternoon, very pleasant. Heading home to finish getting house ready for AC install and cooking dinner.
Sunday Jun 18, 2017 #
7 AM
Hiking 1:34:09 9.06 km (10:24 / km) +61m 10:03 / km
ahr:96 max:136 shoes: Hoka One One Tor Tech Mid WP
Energy Park Lexington to UMN Transit Way
7:46 AM; Hamline Midway/Como Park
17.0 °C; Cloudy
Much cooler than yesterday morning and a refreshing wind. Grass and shrubland are heavy with raindrops. At the St. Paul police and fire department training facility, a canine cop was just heading for the practice court with his partner. I complimented him on his handsome Malinois and he returned the praise for my dogs in kind. A moment of tension at UMN Transit Way, where an approaching freight prevented us from crossing. Mellie kept heading for the rails and I had to call her several times before she stopped. We were wet after doing 200 m on the abandoned spur, vegetation is closing in. Amazing, the difference between winter and summer!. On the way back, I recognized my new Australian neighbor Ann at the community garden, she had scored a plot after one participant dropped out. She is going to try to emulate the abbey gardens she saw while recently hiking in Spain. Butterflyweed (Asclepias tuberosa) is blossoming.
7:46 AM; Hamline Midway/Como Park
17.0 °C; Cloudy
Much cooler than yesterday morning and a refreshing wind. Grass and shrubland are heavy with raindrops. At the St. Paul police and fire department training facility, a canine cop was just heading for the practice court with his partner. I complimented him on his handsome Malinois and he returned the praise for my dogs in kind. A moment of tension at UMN Transit Way, where an approaching freight prevented us from crossing. Mellie kept heading for the rails and I had to call her several times before she stopped. We were wet after doing 200 m on the abandoned spur, vegetation is closing in. Amazing, the difference between winter and summer!. On the way back, I recognized my new Australian neighbor Ann at the community garden, she had scored a plot after one participant dropped out. She is going to try to emulate the abbey gardens she saw while recently hiking in Spain. Butterflyweed (Asclepias tuberosa) is blossoming.
1 PM
Biking: Trail/Road 1:45:12 34.82 km (3:01 / km) +148m 2:58 / km
ahr:128 max:158 shoes: Trident Stowaway 2 trike
Home to Medicine Lake
1:07 PM; Hamline Midway/Como Park
21.2 °C; Partly cloudy
Heading to Plymouth to meet Lynn and the boys for father's day. Had hoped to do this in about 1:30 but when I got to the Stone Arch Bridge, it was obvious that there was no getting through. Shoulder to shoulder on the bridge for some sort of a local fair. I backtracked to Northern Pacific #9 and found out that West River Parkway was also closed to traffic. So I rode 2nd Street, Washington and 2nd Ave N to where I could get on Cedar Lake Trail. Lots of traffic, as anticipated. Many folks who rarely, if ever bike. That was good to see but also slowed me down a bit. Not so good was a young woman jogging in the bike lane in spite of heavy bike traffic and of there being a wide pedestrian walkway right next to it. She was wearing headphones and did not hear my request for passage. In hindsight, I should have made some hand gesture, which I did not. Once I was on the Luce Line trail, there was very little traffic. All freshly blacktopped but the the road crossings, which included a few doglegs, were not well signed. Kite surfers taking advantage of the strong wind, which was mostly in my face. I made it in 2:45, a little late but still the first of our group to arrive, even though the others were in their cars.
1:07 PM; Hamline Midway/Como Park
21.2 °C; Partly cloudy
Heading to Plymouth to meet Lynn and the boys for father's day. Had hoped to do this in about 1:30 but when I got to the Stone Arch Bridge, it was obvious that there was no getting through. Shoulder to shoulder on the bridge for some sort of a local fair. I backtracked to Northern Pacific #9 and found out that West River Parkway was also closed to traffic. So I rode 2nd Street, Washington and 2nd Ave N to where I could get on Cedar Lake Trail. Lots of traffic, as anticipated. Many folks who rarely, if ever bike. That was good to see but also slowed me down a bit. Not so good was a young woman jogging in the bike lane in spite of heavy bike traffic and of there being a wide pedestrian walkway right next to it. She was wearing headphones and did not hear my request for passage. In hindsight, I should have made some hand gesture, which I did not. Once I was on the Luce Line trail, there was very little traffic. All freshly blacktopped but the the road crossings, which included a few doglegs, were not well signed. Kite surfers taking advantage of the strong wind, which was mostly in my face. I made it in 2:45, a little late but still the first of our group to arrive, even though the others were in their cars.