Training Log Archive: cfosp1In the 7 days ending Aug 5, 2017:
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Saturday Aug 5, 2017 #
6 AM
Roller Skiing Skate 2:23:39 34.6 km (4:09 / km)
ahr:148 max:179 shoes: Pursuit T6004 roller skis
Hadley Ave to Stillwater
7:59 AM; Gateway and Browns Creek Trails
18.8 °C; Partly cloudy
First full roller ski with poles and Karl and everything! Did not know what to expect for my shoulder but I knew after a couple of km that it would not be a problem. Very light use on the way out to Stillwater via Gateway and Brown's Creek trails, getting pretty busy on the way back. Ran into Ian and Loretta at the golf course on the way back, they were riding to have brunch in Stillwater. After leading the climb out of the St. Croix valley, I did notice that I am not quite in perfect shape yet. But that will come. Just glad that I can ski again, I am much less sore (as in not sore at all!) than I was after the paddle last weekend. Yay!!!
7:59 AM; Gateway and Browns Creek Trails
18.8 °C; Partly cloudy
First full roller ski with poles and Karl and everything! Did not know what to expect for my shoulder but I knew after a couple of km that it would not be a problem. Very light use on the way out to Stillwater via Gateway and Brown's Creek trails, getting pretty busy on the way back. Ran into Ian and Loretta at the golf course on the way back, they were riding to have brunch in Stillwater. After leading the climb out of the St. Croix valley, I did notice that I am not quite in perfect shape yet. But that will come. Just glad that I can ski again, I am much less sore (as in not sore at all!) than I was after the paddle last weekend. Yay!!!
Hiking 43:20 4.5 km (9:38 / km) +30m 9:19 / km
ahr:97 max:135 shoes: Nike Air Pegasus+ 30
Energy Park Short Hike
6:26 AM; Hamline Midway/Frogtown
13.5 °C; Clear
Lovely morning just after sunrise! Did the Short hike to Lexington instead of Snelling. The dogs like it when I mix it up. Wanted to visit a dumpster I had noticed last night. Got a nice under-cabinet fluorescent fixture for my shop. Got back home with some time to spare to get ready for the roller ski with Karl.
6:26 AM; Hamline Midway/Frogtown
13.5 °C; Clear
Lovely morning just after sunrise! Did the Short hike to Lexington instead of Snelling. The dogs like it when I mix it up. Wanted to visit a dumpster I had noticed last night. Got a nice under-cabinet fluorescent fixture for my shop. Got back home with some time to spare to get ready for the roller ski with Karl.
Friday Aug 4, 2017 #
6 AM
Biking Commuting 30:06 14.05 km (2:09 / km) +46m 2:06 / km
ahr:146 max:171 shoes: All-City Space Horse
Home to TPC
6:15 AM; Minneapolis-St. Paul
12.8 °C; Partly cloudy
Cool morning, even wearing a light long-sleeved tee. It felt like there was a very slight headwind, though I am not sure. I rode hard on the campus connector, took a break on the West River Pkwy trail and increased speed and effort again on the CLT. Very few bikes out this AM. Didn't think I was that early.
6:15 AM; Minneapolis-St. Paul
12.8 °C; Partly cloudy
Cool morning, even wearing a light long-sleeved tee. It felt like there was a very slight headwind, though I am not sure. I rode hard on the campus connector, took a break on the West River Pkwy trail and increased speed and effort again on the CLT. Very few bikes out this AM. Didn't think I was that early.
Strength: Flexibility 8:45
ahr:111 max:143
Stair Climbing CC
7:04 AM; Minneapolis, MN
Stair climbing, a little different today. alternated the 200 steps 10 left cross over, 10 right cross over instead of 100 left and 100 right.
7:04 AM; Minneapolis, MN
Stair climbing, a little different today. alternated the 200 steps 10 left cross over, 10 right cross over instead of 100 left and 100 right.
3 PM
Biking Commuting 30:38 14.15 km (2:10 / km) +77m 2:06 / km
ahr:147 max:167 shoes: All-City Space Horse
TPC to Home
3:31 PM; Minneapolis-St. Paul
23.6 °C; Partly cloudy
It was supposed to be a tailwind but somehow it felt more like a headwind. But I hit it hard and made good time. Based on my HR, it was a good effort, too. Fairly low traffic, but it's Friday afternoon. Always light. Very pleasant temps.
3:31 PM; Minneapolis-St. Paul
23.6 °C; Partly cloudy
It was supposed to be a tailwind but somehow it felt more like a headwind. But I hit it hard and made good time. Based on my HR, it was a good effort, too. Fairly low traffic, but it's Friday afternoon. Always light. Very pleasant temps.
Hiking 47:53 [1] 4.14 km (11:34 / km) +26m 11:13 / km
ahr:94 max:111 shoes: Nike Air Pegasus+ 30
Energy Park Short
4:20 PM; Hamline Midway/Como Park
24.0 °C; Partly cloudy
Colin came along, nice to have company. Mild and pleasant, dogs happy.
4:20 PM; Hamline Midway/Como Park
24.0 °C; Partly cloudy
Colin came along, nice to have company. Mild and pleasant, dogs happy.
Thursday Aug 3, 2017 #
4 PM
Hiking 53:11 [1] 5.08 km (10:28 / km) +38m 10:06 / km
shoes: Nike Air Pegasus+ 30
Energy Park Lexington to Snelling
4:11 PM; Hamline Midway/Frogtown
13.5 °C; Chance of rain
No bike ride today, instead a little longer than usual weekday walk with the dogs on this cool and blustery afternoon. We stayed mostly dry, only at the end it started to rain. The remainder of the pine trees under the power line are gone, very sad, I will miss them.
4:11 PM; Hamline Midway/Frogtown
13.5 °C; Chance of rain
No bike ride today, instead a little longer than usual weekday walk with the dogs on this cool and blustery afternoon. We stayed mostly dry, only at the end it started to rain. The remainder of the pine trees under the power line are gone, very sad, I will miss them.
Wednesday Aug 2, 2017 #
6 AM
Strength: Flexibility 8:06 [1]
ahr:90 max:120
Stair Climbing
7:05 AM; TCC
Fast warm-up walk to TCC, then 10 floor climb sideways, as a specific strength for knees. 5 floors crossing over left, then 5 floors crossing over right. I do this most every day I am walking to the office, just like to record a benchmark once in a while. Just noticing something odd with my HR, should have gone up towards the end, must have lost contact.
7:05 AM; TCC
Fast warm-up walk to TCC, then 10 floor climb sideways, as a specific strength for knees. 5 floors crossing over left, then 5 floors crossing over right. I do this most every day I am walking to the office, just like to record a benchmark once in a while. Just noticing something odd with my HR, should have gone up towards the end, must have lost contact.
Biking Commuting 29:32 14.06 km (2:06 / km) +43m 2:04 / km
ahr:143 max:164 shoes: All-City Space Horse
Home to TPC
6:20 AM; Minneapolis-St. Paul
19.1 °C; Partly cloudy
Nice morning for a ride, feeling good, pedaling hard. Quite a bit of foot and bike traffic along the West River Pkwy Trail. Good average speed in spite of red lights downtown. Amazed at how few bikes were parked at TPC this morning.
6:20 AM; Minneapolis-St. Paul
19.1 °C; Partly cloudy
Nice morning for a ride, feeling good, pedaling hard. Quite a bit of foot and bike traffic along the West River Pkwy Trail. Good average speed in spite of red lights downtown. Amazed at how few bikes were parked at TPC this morning.
3 PM
Hiking 35:10 3.78 km (9:18 / km) +22m 9:02 / km
ahr:108 max:132 shoes: Nike Air Pegasus+ 30
Energy Park Short
4:41 PM; Hamline Midway/Frogtown
26.2 °C; Partly cloudy
Fast hike today. Quite a few jogging section built in. More trees removed in Energy Park, I am seeing a pattern: all trees felled are under the high current transmission line. What surprises me is that the trees aren't all that high, half or less the distance between ground and the lowest cables. They must be worried about arcing. Dogs greeted a tiny young pup and its owner. I like how gentle and friendly they are.
4:41 PM; Hamline Midway/Frogtown
26.2 °C; Partly cloudy
Fast hike today. Quite a few jogging section built in. More trees removed in Energy Park, I am seeing a pattern: all trees felled are under the high current transmission line. What surprises me is that the trees aren't all that high, half or less the distance between ground and the lowest cables. They must be worried about arcing. Dogs greeted a tiny young pup and its owner. I like how gentle and friendly they are.
Biking Commuting 33:26 14.13 km (2:22 / km) +78m 2:18 / km
ahr:143 max:157 shoes: All-City Space Horse
TPC to Home
3:53 PM; Minneapolis-St. Paul
26.4 °C; Partly cloudy
A bit of a headwind on the way home. Very comfortable otherwise.
3:53 PM; Minneapolis-St. Paul
26.4 °C; Partly cloudy
A bit of a headwind on the way home. Very comfortable otherwise.
Tuesday Aug 1, 2017 #
6 AM
Biking Commuting 30:55 14.16 km (2:11 / km) +45m 2:09 / km
ahr:138 max:168 shoes: All-City Space Horse
Home to TPC
6:14 AM; Minneapolis-St. Paul
19.6 °C; Clear
Good ride in, no wind so to speak of. Had a dentist or rather periodontist appointment this morning for some minor surgery. No big deal, to take care of a deep pocket. I practice some form of deep meditation in a dentist chair, trying to relax as much as I can. Seems to work. I always get the best patient award for not fidgeting.
6:14 AM; Minneapolis-St. Paul
19.6 °C; Clear
Good ride in, no wind so to speak of. Had a dentist or rather periodontist appointment this morning for some minor surgery. No big deal, to take care of a deep pocket. I practice some form of deep meditation in a dentist chair, trying to relax as much as I can. Seems to work. I always get the best patient award for not fidgeting.
3 PM
Biking Commuting 30:47 14.13 km (2:11 / km) +69m 2:08 / km
ahr:144 max:167 shoes: All-City Space Horse
TPC to Home
3:51 PM; Minneapolis-St. Paul
30.4 °C; Clear
Good ride, hit the DT lights just right and had a nice little tailwind for the better part of the way, too. Busy around Stone Arch Bridge and several TV trucks out for the commemoration of the Minneapolis I-94 bridge collapse in 2007. Remember it well, boys and I had left town a day earlier to drive to Denver where we met Lynn who was attending a conference, flying in a day later, the day of the collapse, as a matter of fact. We walked into a room with free food set up for conference attendees and saw the aftermath on TVs around the room. We were relieved to get a call from Lynn who had jsut landed and who didn't even know what had happened. As time goes by ...
3:51 PM; Minneapolis-St. Paul
30.4 °C; Clear
Good ride, hit the DT lights just right and had a nice little tailwind for the better part of the way, too. Busy around Stone Arch Bridge and several TV trucks out for the commemoration of the Minneapolis I-94 bridge collapse in 2007. Remember it well, boys and I had left town a day earlier to drive to Denver where we met Lynn who was attending a conference, flying in a day later, the day of the collapse, as a matter of fact. We walked into a room with free food set up for conference attendees and saw the aftermath on TVs around the room. We were relieved to get a call from Lynn who had jsut landed and who didn't even know what had happened. As time goes by ...
Hiking 39:50 3.75 km (10:37 / km) +20m 10:21 / km
ahr:101 max:133 shoes: Nike Air Pegasus+ 30
Energy Park Short
4:53 PM; Hamline Midway/Frogtown
30.1 °C; Clear
Sultry afternoon. Neighbors Diane and Jana were setting up for national night out, right in front. During the walk, I noted with chagrin that they took three small pine trees down. They always reminded me of the Torrey pines in the state park of the same name N of San Diego. Now only three or four are remaining. An itinerant greeted me at Snelling and Energy Park Drive, looked like he might be spending the night. Also noticed that Hamline U is replacing their slate roof with a chepa asphalt shingle one. Must be strapped for cash ...
4:53 PM; Hamline Midway/Frogtown
30.1 °C; Clear
Sultry afternoon. Neighbors Diane and Jana were setting up for national night out, right in front. During the walk, I noted with chagrin that they took three small pine trees down. They always reminded me of the Torrey pines in the state park of the same name N of San Diego. Now only three or four are remaining. An itinerant greeted me at Snelling and Energy Park Drive, looked like he might be spending the night. Also noticed that Hamline U is replacing their slate roof with a chepa asphalt shingle one. Must be strapped for cash ...
Monday Jul 31, 2017 #
7 AM
Hiking 1:11:16 7.25 km (9:50 / km) +59m 9:27 / km
shoes: Nike Air Pegasus+ 30
McMurray Field
7:35 AM; Hamline Midway/Como Park
23.2 °C; Partly cloudy
Back in the city. Still a nice walk with my friends. They got to run free from Como Pool to Hamline Ave. We came by a woman with her little pooch straining against the leash. She warned me that her's wasn't very social and I said mine were a little too social. but they listened to my command and obediently went "on-by," without hesitation. Some more off leash time in Energy Park. At home, I harvested the green beans. blanched and froze them. Not much but a few good dinners. This year's planting provided a decent harvest of delicious beans. Have to make sure I take note of the variety, I would plant them again.
7:35 AM; Hamline Midway/Como Park
23.2 °C; Partly cloudy
Back in the city. Still a nice walk with my friends. They got to run free from Como Pool to Hamline Ave. We came by a woman with her little pooch straining against the leash. She warned me that her's wasn't very social and I said mine were a little too social. but they listened to my command and obediently went "on-by," without hesitation. Some more off leash time in Energy Park. At home, I harvested the green beans. blanched and froze them. Not much but a few good dinners. This year's planting provided a decent harvest of delicious beans. Have to make sure I take note of the variety, I would plant them again.
2 PM
Biking Commuting 21:32 6.78 km (3:11 / km) +34m 3:06 / km
ahr:114 max:142 shoes: All-City Space Horse
Home to Doran-King via Aldi
2:37 PM; Hamline Midway/Como Park
30.1 °C; Partial sun
Installed new chain on bike at 18,410 km. Picking up Odyssey after new drive axle L was installed. As car repairs go, this was a cheap one, $375. On the way there, stopped at Aldi for chocolate.
2:37 PM; Hamline Midway/Como Park
30.1 °C; Partial sun
Installed new chain on bike at 18,410 km. Picking up Odyssey after new drive axle L was installed. As car repairs go, this was a cheap one, $375. On the way there, stopped at Aldi for chocolate.
Sunday Jul 30, 2017 #
6 AM
Kayak: Lake 52:38 [1] 5.39 km (9:46 / km)
shoes: Hobie Island Adventure Tandem
Onion to Sioux River
8:07 AM; Washburn, WI
26.2 °C; Clear
Pressganged Joel to help me salvage a heavy chain and a 2x10 10 ft board along friendly valley beach. Lovely outing with the Hobie, sail-assisted pedal-paddle. On the way back, we encountered Joel's daughter Anne, who was paddling our little Pelican kayak. We gave her a haul back, too. The easiest salvage I ever did, and fun, too!
8:07 AM; Washburn, WI
26.2 °C; Clear
Pressganged Joel to help me salvage a heavy chain and a 2x10 10 ft board along friendly valley beach. Lovely outing with the Hobie, sail-assisted pedal-paddle. On the way back, we encountered Joel's daughter Anne, who was paddling our little Pelican kayak. We gave her a haul back, too. The easiest salvage I ever did, and fun, too!
Hiking 1:18:32 [1] 5.39 km (14:34 / km)
shoes: Barefoot
Onion to Sioux River
6:35 AM; Washburn, WI
21.9 °C; Clear
Daily walk with dogs. Took good telephoto and stopped for a few picks. Saw a heavy chain at the mouth of the Sioux and planned to come back for salvage.
6:35 AM; Washburn, WI
21.9 °C; Clear
Daily walk with dogs. Took good telephoto and stopped for a few picks. Saw a heavy chain at the mouth of the Sioux and planned to come back for salvage.