Training Log Archive: cfosp1In the 7 days ending Oct 14, 2017:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||
|
|
|
|
|
|
| ||||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | ||||||||||||
Saturday Oct 14, 2017 #
8 AM
Hiking 2:17:26 [1] 13.21 km (10:24 / km) +94m 10:03 / km
shoes: Nike Air Pegasus+ 30
UMN Ag Campus Fields
8:27 AM; Hamline Midway/Como Park
8.8 °C; Partly cloudy
Cool morning, thought of wearing a fleece vest over a short-sleeved tee but opted for a canvas jacket. Glad I did and I should have included a pair of light gloves as well, my hands only started only warming up when the sun came out and I was out of the wind. There was a crew working on the Pierce Butler storm drains. and since I had a late start (8:30), there was a lot more traffic than I am used to. The UMN fields are close to being ready for harvest. There were some other dogs around so we cut across one of the corn fields to avoid them, was like in a maize maze. Several events going on at the fair grounds, a book fair and a classic car swap meet. The overflow parking across Como was pretty busy, Hamline U campus was another busy spot, with homecoming today.
8:27 AM; Hamline Midway/Como Park
8.8 °C; Partly cloudy
Cool morning, thought of wearing a fleece vest over a short-sleeved tee but opted for a canvas jacket. Glad I did and I should have included a pair of light gloves as well, my hands only started only warming up when the sun came out and I was out of the wind. There was a crew working on the Pierce Butler storm drains. and since I had a late start (8:30), there was a lot more traffic than I am used to. The UMN fields are close to being ready for harvest. There were some other dogs around so we cut across one of the corn fields to avoid them, was like in a maize maze. Several events going on at the fair grounds, a book fair and a classic car swap meet. The overflow parking across Como was pretty busy, Hamline U campus was another busy spot, with homecoming today.
Friday Oct 13, 2017 #
4 PM
Hiking 1:02:38 [1] 5.71 km (10:58 / km) +36m 10:38 / km
shoes: Salomon Speedcross 3
Energy Park Lexington to Snelling
4:51 PM; Hamline Midway/Como Park
14.0 °C; Clear
After filling up with Punch pizza (1 bufalina, 1/2 focaccia, 1/2 large Punch salad and a glass of the house red--just what the doctor ordered) after the (preventive) gastroenterology visit, I felt like I could brave the urban wild in the company of my canine companions. We made it past Lexington, checked out the progress on the storm drains (they are brought to level but need to be filled and finished) and enjoyed some off leash time. when we crossed the campus, we beheld Lynn, who just came from work. said hi and continued to meet her again at home. There, the dogs pointed out a marauding squirrel to me, which I sent into the great beyond, very much to the dog's delight. A fulfilling day.
4:51 PM; Hamline Midway/Como Park
14.0 °C; Clear
After filling up with Punch pizza (1 bufalina, 1/2 focaccia, 1/2 large Punch salad and a glass of the house red--just what the doctor ordered) after the (preventive) gastroenterology visit, I felt like I could brave the urban wild in the company of my canine companions. We made it past Lexington, checked out the progress on the storm drains (they are brought to level but need to be filled and finished) and enjoyed some off leash time. when we crossed the campus, we beheld Lynn, who just came from work. said hi and continued to meet her again at home. There, the dogs pointed out a marauding squirrel to me, which I sent into the great beyond, very much to the dog's delight. A fulfilling day.
Thursday Oct 12, 2017 #
6 AM
Biking Commuting 29:46 13.62 km (2:11 / km) +38m 2:09 / km
ahr:130 max:152 shoes: All-City Space Horse
Home to TPC
6:12 AM; Minneapolis-St. Paul
12.4 °C; Clear
Mild morning, wore just a tee and a reflective vest for the ride in and was not cold at all, even worked up a decent sweat. There was a light drizzle or mist, only noticeable in the headlight of my bike and on my goggles. Like yesterday morning, there was a semi with a large tanker hanger at the UMN heating plant but unlike yesterday, it did not distract me enough to miss my turn onto the RR service road. There was some moisture on the Stone Arch Bridge deck, but I think that was condensation. Good ride!
6:12 AM; Minneapolis-St. Paul
12.4 °C; Clear
Mild morning, wore just a tee and a reflective vest for the ride in and was not cold at all, even worked up a decent sweat. There was a light drizzle or mist, only noticeable in the headlight of my bike and on my goggles. Like yesterday morning, there was a semi with a large tanker hanger at the UMN heating plant but unlike yesterday, it did not distract me enough to miss my turn onto the RR service road. There was some moisture on the Stone Arch Bridge deck, but I think that was condensation. Good ride!
4 PM
Hiking 40:15 [1] 3.81 km (10:34 / km) +25m 10:14 / km
ahr:95 max:120 shoes: Salomon Speedcross 3
Energy Park Short
4:59 PM; Hamline Midway/Frogtown
16.7 °C; Partly cloudy
Nice enough to walk in a t-shirt. First time I noticed feeling a little faint from the lack of food today but not too bad. Chatted with Tim, who was doing fall clean-up of his flowerbeds. Yesterday, another neighbor, Kevin, had his bike stolen while he was in his house to fill up a water bottle before a ride. Bike was found later that day, the guy who stole it crashed it in Edina and ended up under a car. No further details available ...
4:59 PM; Hamline Midway/Frogtown
16.7 °C; Partly cloudy
Nice enough to walk in a t-shirt. First time I noticed feeling a little faint from the lack of food today but not too bad. Chatted with Tim, who was doing fall clean-up of his flowerbeds. Yesterday, another neighbor, Kevin, had his bike stolen while he was in his house to fill up a water bottle before a ride. Bike was found later that day, the guy who stole it crashed it in Edina and ended up under a car. No further details available ...
Biking Commuting 34:59 13.82 km (2:32 / km) +77m 2:28 / km
ahr:138 max:153 shoes: All-City Space Horse
TPC to Home
4:14 PM; Minneapolis-St. Paul
17.1 °C; Partly cloudy
Pretty decent SSE wind, which was a bother for some of the ride home, but other than that, the weather was fabulous! rode in t-shirt, without gloves. I thought I was done for the year with riding half naked. I felt like a water balloon after having ingested I don't know how many quarts of various clear liquids for colonoscopy prep. But surprisingly. no bonking on this slow but somewhat challenging ride home.
4:14 PM; Minneapolis-St. Paul
17.1 °C; Partly cloudy
Pretty decent SSE wind, which was a bother for some of the ride home, but other than that, the weather was fabulous! rode in t-shirt, without gloves. I thought I was done for the year with riding half naked. I felt like a water balloon after having ingested I don't know how many quarts of various clear liquids for colonoscopy prep. But surprisingly. no bonking on this slow but somewhat challenging ride home.
Wednesday Oct 11, 2017 #
6 AM
Biking Commuting 34:03 14.06 km (2:25 / km) +56m 2:22 / km
ahr:124 max:144 shoes: All-City Space Horse
Home to TPC
6:35 AM; Minneapolis-St. Paul
3.7 °C; Clear
As expected, my upper inside thighs were a little sore this morning. I had felt them protesting during the lunges we were doing yesterday evening and they were still a little mad this morning. Fortunately nothing like the quads last week. Biking, stair climbing and even descending stairs were no issue, except for tired legs. But I took it easy on the ride into work. Not as brisk as yesterday morning but definitely fall-like. Forgot again to take a right onto the RR service road from Dinkytown Greenway so I build in the extra climb from the lower St. Anthony lock. There was a large running group doing specific strength at the Hennepin bridge, running the stairs, doing push-ups, etc. Good to see people out exercising!
6:35 AM; Minneapolis-St. Paul
3.7 °C; Clear
As expected, my upper inside thighs were a little sore this morning. I had felt them protesting during the lunges we were doing yesterday evening and they were still a little mad this morning. Fortunately nothing like the quads last week. Biking, stair climbing and even descending stairs were no issue, except for tired legs. But I took it easy on the ride into work. Not as brisk as yesterday morning but definitely fall-like. Forgot again to take a right onto the RR service road from Dinkytown Greenway so I build in the extra climb from the lower St. Anthony lock. There was a large running group doing specific strength at the Hennepin bridge, running the stairs, doing push-ups, etc. Good to see people out exercising!
3 PM
Biking Commuting 36:29 13.65 km (2:40 / km) +68m 2:36 / km
ahr:125 max:147 shoes: All-City Space Horse
TPC to Home
3:08 PM; Minneapolis-St. Paul
12.3 °C; Cloudy
Tired legs, a wee little headwind, slow going. Decided to cut through the Newell Park neighborhood and had to wait 2:30 at the light. I think next time, I will turn right and cross over at Englewood in the flow of traffic.
3:08 PM; Minneapolis-St. Paul
12.3 °C; Cloudy
Tired legs, a wee little headwind, slow going. Decided to cut through the Newell Park neighborhood and had to wait 2:30 at the light. I think next time, I will turn right and cross over at Englewood in the flow of traffic.
Hiking 36:43 [1] 3.78 km (9:43 / km) +26m 9:23 / km
ahr:93 max:120 shoes: Salomon Speedcross 3
Energy Park Short
4:02 PM; Hamline Midway/Frogtown
12.3 °C; Cloudy
Tired legs, even for the walk. A kid on Hamline U campus referred to my dogs to his companions, "Those are the dogs from yesterday!" I did not recall any people-dog interaction when we crossed the campus yesterday, so I looked at him uttering a puzzled "huh?" upon which he apologized for yesterday which left me even more puzzled. Must have been that I was in the zone ... Mellie and Roux stirred up a rabbit, which almost ran into me, while Roux was still making hunting bounds in the crown vetches.
4:02 PM; Hamline Midway/Frogtown
12.3 °C; Cloudy
Tired legs, even for the walk. A kid on Hamline U campus referred to my dogs to his companions, "Those are the dogs from yesterday!" I did not recall any people-dog interaction when we crossed the campus yesterday, so I looked at him uttering a puzzled "huh?" upon which he apologized for yesterday which left me even more puzzled. Must have been that I was in the zone ... Mellie and Roux stirred up a rabbit, which almost ran into me, while Roux was still making hunting bounds in the crown vetches.
Tuesday Oct 10, 2017 #
6 AM
Biking Commuting 33:08 13.95 km (2:23 / km) +36m 2:21 / km
ahr:132 max:151 shoes: All-City Space Horse
Home to TPC
6:29 AM; Minneapolis-St. Paul
1.1 °C; Partly cloudy
First real fall ride with temps hovering just above freezing. Missed the turn-off to go down to the the lower St. Anthony Falls lock and rode on the lawn to get past the construction. They do have a ton of replacement planks for the boardwalk sitting there. Glad for the warm gloves and the warm shower this morning. Shorts were still fine.
6:29 AM; Minneapolis-St. Paul
1.1 °C; Partly cloudy
First real fall ride with temps hovering just above freezing. Missed the turn-off to go down to the the lower St. Anthony Falls lock and rode on the lawn to get past the construction. They do have a ton of replacement planks for the boardwalk sitting there. Glad for the warm gloves and the warm shower this morning. Shorts were still fine.
3 PM
Hiking 36:02 3.76 km (9:35 / km) +25m 9:16 / km
ahr:100 max:135 shoes: Salomon Speedcross 3
Energy Park Short
4:34 PM; Hamline Midway/Frogtown
10.3 °C; Partly cloudy
Nice evening walk, put my hat on, because it was not warm. Crawled into bed after returning, to rest a little before the EU workout tonight.
4:34 PM; Hamline Midway/Frogtown
10.3 °C; Partly cloudy
Nice evening walk, put my hat on, because it was not warm. Crawled into bed after returning, to rest a little before the EU workout tonight.
Biking Commuting 33:32 13.74 km (2:26 / km) +81m 2:22 / km
ahr:135 max:158 shoes: All-City Space Horse
TPC to Home
3:43 PM; Minneapolis-St. Paul
10.4 °C; Cloudy
Took it super easy because of the workout tonight. Felt also a little tired and sluggish.
3:43 PM; Minneapolis-St. Paul
10.4 °C; Cloudy
Took it super easy because of the workout tonight. Felt also a little tired and sluggish.
6 PM
Biking Commuting 14:03 3.4 km (4:08 / km) +34m 3:56 / km
ahr:114 max:138 shoes: All-City Space Horse
Como Golf Course to Home
8:03 PM; Hamline Midway/Como Park
6.8 °C; Partly cloudy
8:03 PM; Hamline Midway/Como Park
6.8 °C; Partly cloudy
Running 1:25:54 8.36 km (10:17 / km) +268m 8:51 / km
ahr:133 max:169 shoes: Salomon Speedcross 3
EU MYR: Plyos and Hill Bounding
6:32 PM; Hamline Midway/Como Park
8.1 °C; Partly cloudy
EU MYR: Plyos and Hill Bounding, Nice turn-out tonight. Started with a gentle warm-up run, met Margie at the 11th tee. Started with some warm up leg swings, then plyos. I know I will feel the lunges tomorrow, feeling them already tonight. Then 4 x 5 hill bounding sequences on the western slope. Intense, got my HR up to close to 170 by the last climb. Finishing off with a jog back to the parking lot, where Karl was just getting his bike gear on. Great workout!
6:32 PM; Hamline Midway/Como Park
8.1 °C; Partly cloudy
EU MYR: Plyos and Hill Bounding, Nice turn-out tonight. Started with a gentle warm-up run, met Margie at the 11th tee. Started with some warm up leg swings, then plyos. I know I will feel the lunges tomorrow, feeling them already tonight. Then 4 x 5 hill bounding sequences on the western slope. Intense, got my HR up to close to 170 by the last climb. Finishing off with a jog back to the parking lot, where Karl was just getting his bike gear on. Great workout!
Biking Commuting 8:45 2.72 km (3:13 / km) +14m 3:08 / km
shoes: All-City Space Horse
Home to Como Golf Course
6:16 PM; Hamline Midway/Como Park
9.5 °C; Partly cloudy
Karl stopped by, we rode together. Both of us commented that it seemed to be warmer than during our ride home from work. Comparing the temps, it was!
6:16 PM; Hamline Midway/Como Park
9.5 °C; Partly cloudy
Karl stopped by, we rode together. Both of us commented that it seemed to be warmer than during our ride home from work. Comparing the temps, it was!
Monday Oct 9, 2017 #
6 AM
Biking Commuting 43:16 17.67 km (2:27 / km) +105m 2:23 / km
ahr:131 max:163 shoes: All-City Space Horse
Home to TPC via Dunn Bros
6:39 AM; Minneapolis-St. Paul
7.8 °C; Cloudy
Starting the week with a café frappé because we ran out of beans while I was on the Vermilion this last weekend. After cold coffee, I headed to Dunn Bros for fresh beans, then to work, along the river. Asked the first cyclist I passe if I could go under the Franklin Bridge and was glad that the very friendly answer was "Yes, it's open." After climbing out of the valley under Northern Pacific #9, 10th Street and I-94W Bridges, I dropped back down to Lower St. Anthony Falls Lock & Dam to avoid the reconstruction of the boardwalk. By the way, after inquiring about the work being done (could not find any info online), I got a very nice response from a city engineer who described the project in great detail for me. 100 ft. of boards replaced, will take about three weeks if no further rain delay.
6:39 AM; Minneapolis-St. Paul
7.8 °C; Cloudy
Starting the week with a café frappé because we ran out of beans while I was on the Vermilion this last weekend. After cold coffee, I headed to Dunn Bros for fresh beans, then to work, along the river. Asked the first cyclist I passe if I could go under the Franklin Bridge and was glad that the very friendly answer was "Yes, it's open." After climbing out of the valley under Northern Pacific #9, 10th Street and I-94W Bridges, I dropped back down to Lower St. Anthony Falls Lock & Dam to avoid the reconstruction of the boardwalk. By the way, after inquiring about the work being done (could not find any info online), I got a very nice response from a city engineer who described the project in great detail for me. 100 ft. of boards replaced, will take about three weeks if no further rain delay.
3 PM
Running: Interval 31:50 3.8 km (8:23 / km) +25m 8:07 / km
ahr:111 max:143 shoes: Salomon Speedcross 3
4:35 PM; Hamline Midway/Frogtown
9.2 °C; Cloudy
Quick walk/run with dogs, weather rather cool. Dogs love it.
Biking Commuting 30:02 13.98 km (2:09 / km) +62m 2:06 / km
ahr:140 max:164 shoes: All-City Space Horse
TPC to Home
3:48 PM; Minneapolis-St. Paul
9.2 °C; Cloudy
Uneventful ride home. A nice tailwind, kicked it up a couple of noches for the occasion.
3:48 PM; Minneapolis-St. Paul
9.2 °C; Cloudy
Uneventful ride home. A nice tailwind, kicked it up a couple of noches for the occasion.
Sunday Oct 8, 2017 #
9 AM
Canoeing River 2:38:59 16.8 km (9:28 / km) +17m 9:25 / km
shoes: Galyan's Woodsman III
Snowshoe Narrows to Gold Mine Road
9:18 AM; Vermilion River
9.7 °C; Light rain
It started raining during breakfast this morning. Craig and Ben made a great omelette with sausage, tomatoes, peppers and onions, all wrapped in a burrito. Paddling in light rain, gradually, the steep, high banks receded and gave way to a wide valley with reed wetlands farther back and wild rice beds along the narrow channel. Saw a trumpeter swan family and a variety of ducks. The swans were majestic in take-off and the young ones gradually gained height until the parent took the lead, guiding them eastward. Holmes Creek, which we needed to access to get to the landing, was hidden at the end of a bay covered in wild rice and water lilies. Glad I had the 7.5' USGS map printed out and had a good lay of the land. My friends were doubting the direction but the landing came soon in sight. Quick shuttle to the put-in point at the bottom of Tabletop Rapids, bidding farewell to Craig and heading back to Gold Mine Road, then the long ride home.
9:18 AM; Vermilion River
9.7 °C; Light rain
It started raining during breakfast this morning. Craig and Ben made a great omelette with sausage, tomatoes, peppers and onions, all wrapped in a burrito. Paddling in light rain, gradually, the steep, high banks receded and gave way to a wide valley with reed wetlands farther back and wild rice beds along the narrow channel. Saw a trumpeter swan family and a variety of ducks. The swans were majestic in take-off and the young ones gradually gained height until the parent took the lead, guiding them eastward. Holmes Creek, which we needed to access to get to the landing, was hidden at the end of a bay covered in wild rice and water lilies. Glad I had the 7.5' USGS map printed out and had a good lay of the land. My friends were doubting the direction but the landing came soon in sight. Quick shuttle to the put-in point at the bottom of Tabletop Rapids, bidding farewell to Craig and heading back to Gold Mine Road, then the long ride home.