Training Log Archive: cfosp1In the 7 days ending Jul 8, 2017:
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Saturday Jul 8, 2017 #
6 AM
Hiking 2:07:24 10.91 km (11:41 / km) +128m 11:02 / km
ahr:91 max:129 shoes: Hoka One One Tor Tech Mid WP
Smith Fire Lane--Bayfield Cty Trails Loop
6:23 AM; Washburn, WI
17.2 °C; Clear
Great walk with the dogs this morning. Cool and very few bugs out, a warm NW wind promises a hot day. Off trail in the forest, the undergrowth blots out distance vision. The muddy and swampy stretches along the forestry road through the clear cut area are drying out much more passable. Roux scared up a fawn but came when I called him off. Bugs started waking up during the last km, along the lake shore. Lynn had already retreated into the shade, said that a humming bird came to sip at the feeder right next to her.
6:23 AM; Washburn, WI
17.2 °C; Clear
Great walk with the dogs this morning. Cool and very few bugs out, a warm NW wind promises a hot day. Off trail in the forest, the undergrowth blots out distance vision. The muddy and swampy stretches along the forestry road through the clear cut area are drying out much more passable. Roux scared up a fawn but came when I called him off. Bugs started waking up during the last km, along the lake shore. Lynn had already retreated into the shade, said that a humming bird came to sip at the feeder right next to her.
10 AM
Kayak: Lake 53:15 4.63 km (11:30 / km)
Apostle Island National Lakeshore
12:20 PM; Washburn, WI
32.9 °C; Clear
The surgeon told me I could and so I did: first paddle since last summer, doubling up with Craig, who also has an injured right shoulder! I felt using muscles I hadn't used in a long time but instead of me getting more tired, I started feeling better as I went on. The way back was harder because of a stiff headwind with occasional gusts. Lovely afternoon! After we got back, Craig and I had a beer, standing in the lake, while Lynn and Liz were floating on water toys. A woman paddled by in a Oru folding kayak. We chatted for a while, she was super happy with the 26 pounds the thing weighs and also with how it handles.
12:20 PM; Washburn, WI
32.9 °C; Clear
The surgeon told me I could and so I did: first paddle since last summer, doubling up with Craig, who also has an injured right shoulder! I felt using muscles I hadn't used in a long time but instead of me getting more tired, I started feeling better as I went on. The way back was harder because of a stiff headwind with occasional gusts. Lovely afternoon! After we got back, Craig and I had a beer, standing in the lake, while Lynn and Liz were floating on water toys. A woman paddled by in a Oru folding kayak. We chatted for a while, she was super happy with the 26 pounds the thing weighs and also with how it handles.
Sailing 50:27 [1] 4.91 km (10:16 / km)
shoes: Hobie Island Adventure Tandem
Bayview Park Beach
10:35 AM; Washburn, WI
31.3 °C; Clear
Quick sail first by myself, then with Lynn. Wind was just right to go back and forth along the shore.
10:35 AM; Washburn, WI
31.3 °C; Clear
Quick sail first by myself, then with Lynn. Wind was just right to go back and forth along the shore.
Friday Jul 7, 2017 #
7 AM
Hiking 1:10:47 [1] 5.41 km (13:05 / km) +1m 13:04 / km
ahr:81 max:108 shoes: Barefoot
Onion to Sioux River
7:00 AM; Washburn, WI
18.6 °C; Clear
Beautiful morning, much cooler than yesterday. But the flies were torturing the dogs. Observation: Mellie was completely covered by flies, but they appeared not to be able to get through his dense coat. Roux had much fewer flies but they were driving him nuts. I was barely bothered at all, wearing shorts and short sleeves. They must have focused on the dogs ... I recall paddling with James in Canada. He was wearing shorts and sitting in the bow. I was wearing long sleeves and pants and a hat, sitting in te stern. He got all the bites, I didn't get any ...
7:00 AM; Washburn, WI
18.6 °C; Clear
Beautiful morning, much cooler than yesterday. But the flies were torturing the dogs. Observation: Mellie was completely covered by flies, but they appeared not to be able to get through his dense coat. Roux had much fewer flies but they were driving him nuts. I was barely bothered at all, wearing shorts and short sleeves. They must have focused on the dogs ... I recall paddling with James in Canada. He was wearing shorts and sitting in the bow. I was wearing long sleeves and pants and a hat, sitting in te stern. He got all the bites, I didn't get any ...
Running: Interval 13:16 2.24 km (5:55 / km) +2m 5:54 / km
ahr:143 max:158 shoes: Barefoot
Onion River to Bayview Beach
9:04 AM; Washburn, WI
21.4 °C; Clear
Lost lens cap of Nikon, went back to look for it with dogs, could not find it. Brought dogs home because they were being tortured by flies and decided to run off the stretch. Found lens cap right next to Hobie, where I had put up mast after returning from initial walk. Went for run anyway. Mostly leisurely but 5 x 100 high frequency step intervals. Supposedly good to develop glutes.
9:04 AM; Washburn, WI
21.4 °C; Clear
Lost lens cap of Nikon, went back to look for it with dogs, could not find it. Brought dogs home because they were being tortured by flies and decided to run off the stretch. Found lens cap right next to Hobie, where I had put up mast after returning from initial walk. Went for run anyway. Mostly leisurely but 5 x 100 high frequency step intervals. Supposedly good to develop glutes.
Thursday Jul 6, 2017 #
5 AM
Running 21:01 3.49 km (6:01 / km) +14m 5:54 / km
ahr:141 max:155 shoes: Nike Air Pegasus+ 30
Energy Park Short
5:24 AM; Hamline Midway/Frogtown
24.5 °C; Cloudy
Sluggish run in syrupy air. Dogs were dragging and I can't blame them. Storm clouds on the eastern horizon. PT, then catch-up with surgeon on shoulder, then travel to Washburn.
5:24 AM; Hamline Midway/Frogtown
24.5 °C; Cloudy
Sluggish run in syrupy air. Dogs were dragging and I can't blame them. Storm clouds on the eastern horizon. PT, then catch-up with surgeon on shoulder, then travel to Washburn.
Wednesday Jul 5, 2017 #
3 PM
Hiking 45:37 [1] 3.81 km (11:58 / km) +24m 11:36 / km
shoes: Teva Terra Fi
Energy Park Short
3:57 PM; Hamline Midway/Frogtown
32.6 °C; Clear
Hot and humid, dogs and I were sluggish. A rabbit could not excite them today but Roux was sprinting between shady spots, to lay down as soon as he reached one. Both were panting heavily and drew to the watering spot in Horton Park.
3:57 PM; Hamline Midway/Frogtown
32.6 °C; Clear
Hot and humid, dogs and I were sluggish. A rabbit could not excite them today but Roux was sprinting between shady spots, to lay down as soon as he reached one. Both were panting heavily and drew to the watering spot in Horton Park.
Tuesday Jul 4, 2017 #
7 AM
Hiking 2:07:36 [1] 10.63 km (12:00 / km) +80m 11:34 / km
ahr:80 max:105 shoes: Hoka One One Clifton 2
Como Golf Course
7:05 AM; Hamline Midway/Como Park
21.9 °C; Partly cloudy
Another hike with Karl and Nova. Weather is getting more humid, but lower temps kept it quite bearable. Lots of golfers at Como, when we were getting ready to sneak past the tee for the 10th hole, a guy just had a wild shot into the trees, bouncing right back onto the tee area. We waited till he was safely done. At como Park play and picnic area, many people were setting up for their July 4th meetings. Other than that, everything was very quiet.
7:05 AM; Hamline Midway/Como Park
21.9 °C; Partly cloudy
Another hike with Karl and Nova. Weather is getting more humid, but lower temps kept it quite bearable. Lots of golfers at Como, when we were getting ready to sneak past the tee for the 10th hole, a guy just had a wild shot into the trees, bouncing right back onto the tee area. We waited till he was safely done. At como Park play and picnic area, many people were setting up for their July 4th meetings. Other than that, everything was very quiet.
4 PM
Biking Commuting 21:58 5.78 km (3:48 / km) +24m 3:43 / km
ahr:100 max:140 shoes: Trident Stowaway 2 trike
Home to Joel's
4:22 PM; Hamline Midway/Como Park
30.5 °C;
Riding to Joel, who is all by himself this July 4th. Also looking forward to jumping in his pool.
4:22 PM; Hamline Midway/Como Park
30.5 °C;
Riding to Joel, who is all by himself this July 4th. Also looking forward to jumping in his pool.
7 PM
Biking Commuting 23:01 4.64 km (4:58 / km) +28m 4:49 / km
ahr:102 max:128 shoes: Trident Stowaway 2 trike
Joel's to Home
7:04 PM; Hamline Midway/Como Park
28.9 °C; Partly cloudy
Stopped to see the goats at Great River school but they must have been put away for the night.
7:04 PM; Hamline Midway/Como Park
28.9 °C; Partly cloudy
Stopped to see the goats at Great River school but they must have been put away for the night.
Monday Jul 3, 2017 #
6 AM
Strength: Flexibility 24:02 [1]
ahr:100 max:120 shoes: Hoka One One Clifton 2
Stretching and Core
7:38 AM; Home
18.0 °C; Clear
Increasing the strength and core portion.
7:38 AM; Home
18.0 °C; Clear
Increasing the strength and core portion.
Running 44:42 7.63 km (5:52 / km) +68m 5:37 / km
ahr:147 max:170 shoes: Hoka One One Clifton 2
McMurray Field
6:50 AM; Hamline Midway/Como Park
18.3 °C; Clear
After dropping Mellie off at home, Roux and I started the workout proper. Decided to run through the area where the last of the clean-up after Hmong Fest was happening. Many enticing scents for lil' Roux, who would have loved to sample the leftovers. Alas for him, I insisted to keep moving. Roux did get some off leash time when we got back to Energy Park. I build in 5 short hill reps by the heating plant. Roux must have wondered about the circles I was running but was a good sport about them.
6:50 AM; Hamline Midway/Como Park
18.3 °C; Clear
After dropping Mellie off at home, Roux and I started the workout proper. Decided to run through the area where the last of the clean-up after Hmong Fest was happening. Many enticing scents for lil' Roux, who would have loved to sample the leftovers. Alas for him, I insisted to keep moving. Roux did get some off leash time when we got back to Energy Park. I build in 5 short hill reps by the heating plant. Roux must have wondered about the circles I was running but was a good sport about them.
Hiking 9:04 0.93 km (9:45 / km) +1m 9:42 / km
ahr:97 max:129 shoes: Hoka One One Clifton 2
Horton Park
6:39 AM; Hamline Midway/Frogtown
17.3 °C; Clear
Was getting ready to go running with Roux but without Mellie, who is getting too old for these things. As I was putting the leash on Roux I saw Mellie peering at us wistfully through the screen door. I decided to take both dogs for a quick walk and short run, anyway, it's good to have a little warm-up. Both dogs were happy with that solution!
6:39 AM; Hamline Midway/Frogtown
17.3 °C; Clear
Was getting ready to go running with Roux but without Mellie, who is getting too old for these things. As I was putting the leash on Roux I saw Mellie peering at us wistfully through the screen door. I decided to take both dogs for a quick walk and short run, anyway, it's good to have a little warm-up. Both dogs were happy with that solution!
1 PM
Hiking 39:05 [1] 2.85 km (13:43 / km) +38m 12:51 / km
shoes: Teva Terra Fi
Valvoline Oil Change to Newell Park
1:39 PM; Hamline Midway/Frogtown
27.6 °C; Clear
Was given half an hour wait time at Valvoline and took dogs for a stroll. Came around corner and dogs ran into a bull terrier at Ginkgo. A very friendly exchange, the owner laughed out loud when she got over her initial shock. Stopped at Tom's who was out and chatted with Malone who was dog sitting. Car was not quite done when we returned to Valvoline, we sat in the air conditioned waiting room and chatted with the other folks waiting for their cars. they loved the dogs.
1:39 PM; Hamline Midway/Frogtown
27.6 °C; Clear
Was given half an hour wait time at Valvoline and took dogs for a stroll. Came around corner and dogs ran into a bull terrier at Ginkgo. A very friendly exchange, the owner laughed out loud when she got over her initial shock. Stopped at Tom's who was out and chatted with Malone who was dog sitting. Car was not quite done when we returned to Valvoline, we sat in the air conditioned waiting room and chatted with the other folks waiting for their cars. they loved the dogs.
5 PM
Biking: Trail/Road 33:20 10.66 km (3:08 / km) +82m 3:01 / km
shoes: All-City Space Horse
Home to West Gate Drive
5:50 PM; Hamline Midway/Como Park
27.6 °C; Clear
Cleaned the bike and put a new back tire on. Then thought I'd ride to meet Lynn on her way back from the U (her first time ever to ride her bike there). Not exactly sure how she'd come. Knowing that she took Pierce Butler, Territorial Rd and connected with UMN Transit Way I took my regular alternate route and returned the full length of Territorial Rd. When I was back on Hewitt, I saw her in a distance, crossing Snelling. That light is super long, so I saw her just as she was closing the garage door.
5:50 PM; Hamline Midway/Como Park
27.6 °C; Clear
Cleaned the bike and put a new back tire on. Then thought I'd ride to meet Lynn on her way back from the U (her first time ever to ride her bike there). Not exactly sure how she'd come. Knowing that she took Pierce Butler, Territorial Rd and connected with UMN Transit Way I took my regular alternate route and returned the full length of Territorial Rd. When I was back on Hewitt, I saw her in a distance, crossing Snelling. That light is super long, so I saw her just as she was closing the garage door.
Sunday Jul 2, 2017 #
6 AM
Hiking 1:55:44 [1] 9.09 km (12:44 / km) +45m 12:25 / km
ahr:82 max:107 shoes: Nike Air Pegasus+ 30
Energy Park Hamline to UMN Transit Way
7:02 AM; Hamline Midway/Como Park
19.9 °C; Clear
Met up with Karl, who was giving some exercise to his daughter Kathleen's dog Nova. Mellie and Roux immediately made friends with Nova and Roux finally had a friend that could keep up with him. Nova did great off leash, all dogs always came when called. Saw what I am pretty sure was a peregrine falcon land on a transmission tower. The greatly enlarged image only confirms a bright white chest, so I do not have any proof.
7:02 AM; Hamline Midway/Como Park
19.9 °C; Clear
Met up with Karl, who was giving some exercise to his daughter Kathleen's dog Nova. Mellie and Roux immediately made friends with Nova and Roux finally had a friend that could keep up with him. Nova did great off leash, all dogs always came when called. Saw what I am pretty sure was a peregrine falcon land on a transmission tower. The greatly enlarged image only confirms a bright white chest, so I do not have any proof.
Biking Commuting 29:23 8.72 km (3:22 / km) +26m 3:19 / km
ahr:116 max:140 shoes: Trident Stowaway 2 trike
Home to Dunn Bros
6:21 AM; Hamline Midway/Como Park
18.5 °C; Partly cloudy
Pushed my speed a little because needed to meet up with Karl for a walk with the dogs.
6:21 AM; Hamline Midway/Como Park
18.5 °C; Partly cloudy
Pushed my speed a little because needed to meet up with Karl for a walk with the dogs.
3 PM
Biking Commuting 9:52 [1] 2.28 km (4:20 / km) +5m 4:17 / km
shoes: All-City Space Horse
Home to Big Top Liquor
3:55 PM; Hamline Midway/Como Park
26.5 °C; Clear
Whoa, first ride on the Space Horse since January! So much better than the trike. I hope the surgeon will approve me biking again when I see him on Thursday. Went to Big top to purchase grain alcohol for my black currant liqueur (creme de cassis). Learned that in the great state of Minnesota the sale of everclear is verboten even though liquor sale is now legal on Sundays. Went for 80 proof Smirnoff instead, which comes recommended as a good substitute. I will check my Wisconsin liquor store at the IGA in Washburn for the everclear.
3:55 PM; Hamline Midway/Como Park
26.5 °C; Clear
Whoa, first ride on the Space Horse since January! So much better than the trike. I hope the surgeon will approve me biking again when I see him on Thursday. Went to Big top to purchase grain alcohol for my black currant liqueur (creme de cassis). Learned that in the great state of Minnesota the sale of everclear is verboten even though liquor sale is now legal on Sundays. Went for 80 proof Smirnoff instead, which comes recommended as a good substitute. I will check my Wisconsin liquor store at the IGA in Washburn for the everclear.