Training Log Archive: cfosp1In the 7 days ending Oct 7, 2017:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||
|
|
|
|
|
|
| ||||||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | ||||||||||||||
Saturday Oct 7, 2017 #
5 AM
Hiking 12:30 [1] 0.76 km (16:27 / km) +9m 15:32 / km
shoes: Teva Terra Fi
Walk with Dogs
5:20 AM; CR 24 Landing
5.2 °C; Partly cloudy
Got the dogs out in the dark, for a quic walk before starting a fire and making coffee. Beautiful foggy morning.
5:20 AM; CR 24 Landing
5.2 °C; Partly cloudy
Got the dogs out in the dark, for a quic walk before starting a fire and making coffee. Beautiful foggy morning.
9 AM
Canoeing River 4:54:45 27.27 km (10:49 / km) +132m 10:33 / km
shoes: Galyan's Woodsman III
CR 24 Landing to Snowshoe Narrows
9:54 AM; Vermilion River
14.7 °C; Clear
Long day on the river, ran Belgium Fred's Rapid (twice, once in stern with Karl in his canoe, then ferrying down my own canoe with Ben in stern), portaged DeCaigny and Chipmunk Falls. Craig soloed DeCaigny. For each portage, I carried Karl's canoe and a heavy portage pack and then a second canoe without any excess luggage, first my own and then Craig's. getting easier with each time, had been 8+ years since I last portaged. Trails were muddy and uneven but practicable when paying attention. went up Pelican River to check out the rapids, neat, worth the 10 minute side trip. The canoe camp downstream from Snowshoe Narrows is not well marked on the DNR map and the sign is down. Uneven steps lead up to a small site, hard for us to squeeze in with four tents. but beautiful views of the narrows. Motor boat went up in the evening.
9:54 AM; Vermilion River
14.7 °C; Clear
Long day on the river, ran Belgium Fred's Rapid (twice, once in stern with Karl in his canoe, then ferrying down my own canoe with Ben in stern), portaged DeCaigny and Chipmunk Falls. Craig soloed DeCaigny. For each portage, I carried Karl's canoe and a heavy portage pack and then a second canoe without any excess luggage, first my own and then Craig's. getting easier with each time, had been 8+ years since I last portaged. Trails were muddy and uneven but practicable when paying attention. went up Pelican River to check out the rapids, neat, worth the 10 minute side trip. The canoe camp downstream from Snowshoe Narrows is not well marked on the DNR map and the sign is down. Uneven steps lead up to a small site, hard for us to squeeze in with four tents. but beautiful views of the narrows. Motor boat went up in the evening.
Friday Oct 6, 2017 #
6 AM
Hiking 35:08 [1] 3.63 km (9:41 / km) +24m 9:22 / km
shoes: Nike Air Pegasus+ 30
Energy Park Short
6:49 AM; Hamline Midway/Frogtown
8.6 °C; Clear
Quick walk with dogs before the long drive to the Vermilion River. Looks like it's going to be a great weekend weatherwise!. Beautiful morning mists, with dawn sky to the ease and sinking full moon to the west. Roux was more preoccupied with the small utility vehicles at hamline than with rabbits and squirrels this morning. still wonder what his experience was with him that he wants to go after them.
6:49 AM; Hamline Midway/Frogtown
8.6 °C; Clear
Quick walk with dogs before the long drive to the Vermilion River. Looks like it's going to be a great weekend weatherwise!. Beautiful morning mists, with dawn sky to the ease and sinking full moon to the west. Roux was more preoccupied with the small utility vehicles at hamline than with rabbits and squirrels this morning. still wonder what his experience was with him that he wants to go after them.
4 PM
Hiking 1:17:20 3.87 km (19:59 / km) +101m 17:41 / km
shoes: Teva Terra Fi
Tabletop Rapids Portage
4:43 PM; Vermilion River
10.7 °C; Cloudy
Paddled across the Vermilion from campsite with Karl to hike the portage trail, about 1.5 km. Well worth it, the falls cascade down over steps and the follow a class III-IV to just above the CR-24 landing and canoe camp site. Started dinner prep after we got back.
4:43 PM; Vermilion River
10.7 °C; Cloudy
Paddled across the Vermilion from campsite with Karl to hike the portage trail, about 1.5 km. Well worth it, the falls cascade down over steps and the follow a class III-IV to just above the CR-24 landing and canoe camp site. Started dinner prep after we got back.
Thursday Oct 5, 2017 #
6 AM
Biking Commuting 32:12 13.97 km (2:18 / km) +33m 2:17 / km
ahr:129 max:145 shoes: All-City Space Horse
Home to TPC
6:23 AM; Minneapolis-St. Paul
10.0 °C; Cloudy
Just a little warmer this morning but without the wind made it feel downright toasty. Rode down W River Pkwy by the Guthrie to check out progress on the boardwalk work and to figure out exactly what is being done. Looks like they are replacing the foundations for the rail that separates the street from the trail. By the way, there seem to be a lot of last minute construction projects taking off. Closer to home, Pierce Butler Rte E of Snelling has work done starting today, it seems like part of it are the storm drains.
6:23 AM; Minneapolis-St. Paul
10.0 °C; Cloudy
Just a little warmer this morning but without the wind made it feel downright toasty. Rode down W River Pkwy by the Guthrie to check out progress on the boardwalk work and to figure out exactly what is being done. Looks like they are replacing the foundations for the rail that separates the street from the trail. By the way, there seem to be a lot of last minute construction projects taking off. Closer to home, Pierce Butler Rte E of Snelling has work done starting today, it seems like part of it are the storm drains.
12 PM
Biking Commuting 32:34 13.58 km (2:24 / km) +61m 2:21 / km
ahr:133 max:151 shoes: All-City Space Horse
TPC to Home
12:50 PM; Minneapolis-St. Paul
17.2 °C; Cloudy
Riding home early, heading for last meeting with the surgeon. Laid down the law on not doing anything stupid, like lifting heavy items overhead. Told him I needed to load the canoe this PM and he said to be smart about it. I tried to be as mart as I could be without being stupid.
12:50 PM; Minneapolis-St. Paul
17.2 °C; Cloudy
Riding home early, heading for last meeting with the surgeon. Laid down the law on not doing anything stupid, like lifting heavy items overhead. Told him I needed to load the canoe this PM and he said to be smart about it. I tried to be as mart as I could be without being stupid.
3 PM
Hiking 39:40 [1] 3.58 km (11:05 / km) +27m 10:41 / km
shoes: Teva Terra Fi
Energy Park Short
3:44 PM; Hamline Midway/Frogtown
16.8 °C; Light rain
Quick walk with the dogs, some rain towards the end. After we got back, I immediately started working on getting the canoe on the car. Forgot that I left my regular factory rack grabbers at the cabin, so I had to adjust and install the new ones I bought for Lynn's Acura, which took some time. Canoe on car, most items needed for a weekend of paddling and camping gathered. Went to Karl's, later, to load his canoe as well.
3:44 PM; Hamline Midway/Frogtown
16.8 °C; Light rain
Quick walk with the dogs, some rain towards the end. After we got back, I immediately started working on getting the canoe on the car. Forgot that I left my regular factory rack grabbers at the cabin, so I had to adjust and install the new ones I bought for Lynn's Acura, which took some time. Canoe on car, most items needed for a weekend of paddling and camping gathered. Went to Karl's, later, to load his canoe as well.
Wednesday Oct 4, 2017 #
6 AM
Biking Commuting 34:01 13.66 km (2:29 / km) +39m 2:27 / km
ahr:125 max:149 shoes: All-City Space Horse
Home to TPC
6:22 AM; Minneapolis-St. Paul
8.7 °C; Clear
Quite a difference from yesterday morning, instead of warm, muggy and wet, there was a dry, cold wind blowing from the west, making me glad to be wearing long sleeves and gloves. The latter did not seem quite adequate. Had been worried about soreness from yesterday's hill workout but was fine, was still taking it easy to foster recovery. Took the RR service road between Dinkytown Greenway and the Stone Arch Bridge, avoiding the closed boardwalk by Mill City Museum.
6:22 AM; Minneapolis-St. Paul
8.7 °C; Clear
Quite a difference from yesterday morning, instead of warm, muggy and wet, there was a dry, cold wind blowing from the west, making me glad to be wearing long sleeves and gloves. The latter did not seem quite adequate. Had been worried about soreness from yesterday's hill workout but was fine, was still taking it easy to foster recovery. Took the RR service road between Dinkytown Greenway and the Stone Arch Bridge, avoiding the closed boardwalk by Mill City Museum.
3 PM
Biking Commuting 31:58 14.2 km (2:15 / km) +84m 2:11 / km
ahr:137 max:160 shoes: All-City Space Horse
TPC to Home
3:37 PM; Minneapolis-St. Paul
14.9 °C; Clear
Could have been another fast ride but too many things to see. took a picture of the construction going on the boardwalk across from Mill City Museum. they were pouring concrete but I could not quite make out exactly what they were improving. Then I went down to the lock to take the trail back up. Needed to stop for a lovely view of the Stone Arch Bridge with the foaming waters of St. Anthony falls behind.
3:37 PM; Minneapolis-St. Paul
14.9 °C; Clear
Could have been another fast ride but too many things to see. took a picture of the construction going on the boardwalk across from Mill City Museum. they were pouring concrete but I could not quite make out exactly what they were improving. Then I went down to the lock to take the trail back up. Needed to stop for a lovely view of the Stone Arch Bridge with the foaming waters of St. Anthony falls behind.
Hiking 47:23 [1] 4.31 km (11:00 / km) +32m 10:36 / km
ahr:90 max:120 shoes: Nike Air Pegasus+ 30
Energy Park Short
4:35 PM; Hamline Midway/Frogtown
14.8 °C; Partly cloudy
A little something extra, thanks to an elderly couple with a bichon frise whom I did not want to pass with my two predators. We did find a gap in the heavy traffic on Pierce Butler to make it to the other side. Young maidens asking for permission to pet the dogs, both dogs and maidens were elated. I think Hamline U should provide dog food to us for serving as therapy dogs to alienated students.
4:35 PM; Hamline Midway/Frogtown
14.8 °C; Partly cloudy
A little something extra, thanks to an elderly couple with a bichon frise whom I did not want to pass with my two predators. We did find a gap in the heavy traffic on Pierce Butler to make it to the other side. Young maidens asking for permission to pet the dogs, both dogs and maidens were elated. I think Hamline U should provide dog food to us for serving as therapy dogs to alienated students.
Tuesday Oct 3, 2017 #
6 AM
Biking Commuting 36:42 14.65 km (2:30 / km) +35m 2:29 / km
ahr:124 max:147 shoes: All-City Space Horse
Home to TPC
6:24 AM; Minneapolis-St. Paul
16.7 °C; Light rain
It rained all night, more than 50mm as far as I could tell. It had stopped by the time I fed the dogs around 5:00 AM and walked them around the premises and I was hopeful I might be able to ride in almost dry. Still no rain at 6:10, when I got going, but as I approached Minneapolis it started with increasing intensity. the boardwalk across from Mill City Ruins is closed, I assume for repairs, but I did not take the RR service road because of the huge puddles. I stopped to take some pics on the Stone Arch Bridge and then continued. I was drenched by the time I rolled into TPC. There, the automatic gate wasn't working and the security which I called told me that the truck gate at the loading ramp was wide open. I hadn't noticed ... Blame it on my goggles, which were wet and foggy ;-)
6:24 AM; Minneapolis-St. Paul
16.7 °C; Light rain
It rained all night, more than 50mm as far as I could tell. It had stopped by the time I fed the dogs around 5:00 AM and walked them around the premises and I was hopeful I might be able to ride in almost dry. Still no rain at 6:10, when I got going, but as I approached Minneapolis it started with increasing intensity. the boardwalk across from Mill City Ruins is closed, I assume for repairs, but I did not take the RR service road because of the huge puddles. I stopped to take some pics on the Stone Arch Bridge and then continued. I was drenched by the time I rolled into TPC. There, the automatic gate wasn't working and the security which I called told me that the truck gate at the loading ramp was wide open. I hadn't noticed ... Blame it on my goggles, which were wet and foggy ;-)
3 PM
Running: Interval 32:19 3.72 km (8:41 / km) +23m 8:26 / km
ahr:111 max:135 shoes: Nike Air Pegasus+ 30
Energy Park Short
4:29 PM; Hamline Midway/Frogtown
16.8 °C; Partly cloudy
Mix of running and walking today, dogs were quite happy with that arrangement. Bright, cool and windy. Dropped or rather flung the doggy remote right in the middle of Pierce Butler as I was greeting the person who had stopped to let us cross.
4:29 PM; Hamline Midway/Frogtown
16.8 °C; Partly cloudy
Mix of running and walking today, dogs were quite happy with that arrangement. Bright, cool and windy. Dropped or rather flung the doggy remote right in the middle of Pierce Butler as I was greeting the person who had stopped to let us cross.
Biking Commuting 29:30 13.79 km (2:08 / km) +65m 2:05 / km
ahr:143 max:163 shoes: All-City Space Horse
TPC to Home
3:48 PM; Minneapolis-St. Paul
16.1 °C; Partly cloudy
Decent tailwind, this could have been a PB but I saw something when I was going S on Snelling that made me stop: where the school bus garage used to be, E of Snelling and S of Como, they are building an expansion of the schools (hmong or deaf, not sure which one). Part of this is a parking ramp and some open space. Today, I saw this open space in action, it is actually a soccer field with what may be astro turf. kids playing on it, great!
3:48 PM; Minneapolis-St. Paul
16.1 °C; Partly cloudy
Decent tailwind, this could have been a PB but I saw something when I was going S on Snelling that made me stop: where the school bus garage used to be, E of Snelling and S of Como, they are building an expansion of the schools (hmong or deaf, not sure which one). Part of this is a parking ramp and some open space. Today, I saw this open space in action, it is actually a soccer field with what may be astro turf. kids playing on it, great!
6 PM
Running: Hills 1:20:38 9.87 km (8:10 / km) +295m 7:06 / km
ahr:141 max:170 shoes: Nike Air Pegasus+ 30
EU MYR: 45' Hill Bounding
6:34 PM; Battle Creek West, St. Paul
15.0 °C; Clear
Fartlek-style bounding workout tonight, after a 20' warmup, 45' of continuous bounding, L3-L4 up the major hills, with some jogging on the flats and downhills for recovery. 45' turned out to be 4.5 laps for Jamie, Matt and me. Based on how my quads feel, this was a kick-ass workout. My fancy Garmin watch suggested 28 hours recovery, it hasn't done that in a long time. Beautiful full moon rising on this mild fall night and good company from a lot of friends I hadn't seen in a long time and a few new faces. And the shoulder feels great!
6:34 PM; Battle Creek West, St. Paul
15.0 °C; Clear
Fartlek-style bounding workout tonight, after a 20' warmup, 45' of continuous bounding, L3-L4 up the major hills, with some jogging on the flats and downhills for recovery. 45' turned out to be 4.5 laps for Jamie, Matt and me. Based on how my quads feel, this was a kick-ass workout. My fancy Garmin watch suggested 28 hours recovery, it hasn't done that in a long time. Beautiful full moon rising on this mild fall night and good company from a lot of friends I hadn't seen in a long time and a few new faces. And the shoulder feels great!
Monday Oct 2, 2017 #
6 AM
Running 10:35 0.92 km (11:30 / km) +50m 9:03 / km
ahr:108 max:138 shoes: Shimano SH-MT34L
TPC to TCC plus Stairs
7:17 AM; TPC to TCC
The usual stair climbing.
7:17 AM; TPC to TCC
The usual stair climbing.
Biking Commuting 32:58 13.97 km (2:22 / km) +46m 2:19 / km
ahr:127 max:151 shoes: All-City Space Horse
Home to TPC
6:30 AM; Minneapolis-St. Paul
12.4 °C; Chance of rain
Lucked out again, stopped raining by the time I left the house. Even the roads had started to dry out, shoes were hardly wet.
6:30 AM; Minneapolis-St. Paul
12.4 °C; Chance of rain
Lucked out again, stopped raining by the time I left the house. Even the roads had started to dry out, shoes were hardly wet.
3 PM
Hiking 36:25 3.81 km (9:33 / km) +27m 9:14 / km
ahr:92 max:125 shoes: Nike Air Pegasus+ 30
Energy Park Short
4:44 PM; Hamline Midway/Frogtown
18.4 °C; Light rain
Stayed dry, mostly. Some mist and drizzle started but stopped again. Warm, maybe the last time this fall. After we got home and I was cooking dinner, it let loose. Hard rain and some thunder and lightning. But we were dry. I guess I could have ridden home from work, starting in rain and ending up dry. But I would have been so wet that I don't think I would have taken the dogs out.
4:44 PM; Hamline Midway/Frogtown
18.4 °C; Light rain
Stayed dry, mostly. Some mist and drizzle started but stopped again. Warm, maybe the last time this fall. After we got home and I was cooking dinner, it let loose. Hard rain and some thunder and lightning. But we were dry. I guess I could have ridden home from work, starting in rain and ending up dry. But I would have been so wet that I don't think I would have taken the dogs out.
Biking Commuting 2:55 1.22 km (2:23 / km) +1m 2:23 / km
ahr:108 max:125 shoes: All-City Space Horse
TPC to Green Line
3:57 PM; Minneapolis-St. Paul
18.4 °C; Light rain
When I entered TPC I thought I might make it in spite of wet roads but by the time I had changed and stepped out with the bike it was raining hard. The Germans have a nice expression for this, "es regnet Bindfäden" literally it's raining twine (or string), meaning the raindrops look like they are in a continuous stream. so I rode just to the Nicollet Mall Green Line station. Look at that funny GPS track :-D
3:57 PM; Minneapolis-St. Paul
18.4 °C; Light rain
When I entered TPC I thought I might make it in spite of wet roads but by the time I had changed and stepped out with the bike it was raining hard. The Germans have a nice expression for this, "es regnet Bindfäden" literally it's raining twine (or string), meaning the raindrops look like they are in a continuous stream. so I rode just to the Nicollet Mall Green Line station. Look at that funny GPS track :-D
Sunday Oct 1, 2017 #
8 AM
Hiking 1:37:28 [1] 8.81 km (11:04 / km) +60m 10:42 / km
shoes: Hoka One One Tor Tech Mid WP
Energy Park Lexington to UMN Transit Way
8:58 AM; Hamline Midway/Como Park
14.1 °C; Chance of rain
Later than usual, waited to let the rain abate, was well worth it. Just had a couple of sprinkles. Good for the TCM runners, too. Roux had a couple of near misses when chasing rabbits and squirrels. He was happy anyway. Noticed a terrain feature I hadn't been aware of before, because I changed my usual route, following the road between the tracks and McMurray Field. There is a deep trench between the road and the tracks on either side of St. Paul Animal Control. May need to explore this some time.
8:58 AM; Hamline Midway/Como Park
14.1 °C; Chance of rain
Later than usual, waited to let the rain abate, was well worth it. Just had a couple of sprinkles. Good for the TCM runners, too. Roux had a couple of near misses when chasing rabbits and squirrels. He was happy anyway. Noticed a terrain feature I hadn't been aware of before, because I changed my usual route, following the road between the tracks and McMurray Field. There is a deep trench between the road and the tracks on either side of St. Paul Animal Control. May need to explore this some time.