Training Log Archive: cfosp1In the 7 days ending Jun 23, 2018:
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Saturday Jun 23, 2018 #
8 AM
Roller Skiing Classic 2:15:15 29.04 km (4:39 / km) +136m 4:33 / km
ahr:132 max:161 shoes: One Way Classic 5
Browns Creek Trail Group Ski
8:50 AM; Gateway and Browns Creek Trails
22.9 °C; Partly cloudy
Julie organized this group ski to celebrate Amy's birthday, starting at the Stillwater Browns Creek trailhead and skiing about 1:20 hrs to the Gateway Trail before returning to Stillwater. While all were invited via a post on the EU Adult Nordic FB page, it was mostly Tuesday night people but Mike and Charlie were there, as were Kitty and Heather. Kitty forgot her roller skis, so I let her use my skate skis while I used my classics. Luckily I had boots for both and she had Salomon pilot boots. Mostly double poling, with Charlie and Mike, who were also classic rolling. good way to stick to L1, which I do way too little. After the ski, we had a picnic lunch at the trailhead. and a good workout, too.
8:50 AM; Gateway and Browns Creek Trails
22.9 °C; Partly cloudy
Julie organized this group ski to celebrate Amy's birthday, starting at the Stillwater Browns Creek trailhead and skiing about 1:20 hrs to the Gateway Trail before returning to Stillwater. While all were invited via a post on the EU Adult Nordic FB page, it was mostly Tuesday night people but Mike and Charlie were there, as were Kitty and Heather. Kitty forgot her roller skis, so I let her use my skate skis while I used my classics. Luckily I had boots for both and she had Salomon pilot boots. Mostly double poling, with Charlie and Mike, who were also classic rolling. good way to stick to L1, which I do way too little. After the ski, we had a picnic lunch at the trailhead. and a good workout, too.
3 PM
Hiking 44:57 [1] 3.82 km (11:46 / km) +20m 11:28 / km
shoes: Teva Terra Fi
Energy Park Short
3:39 PM; Hamline Midway/Como Park
26.9 °C; Partly cloudy
Quick walk after getting home from running errands. Had not sat down since roller ski, except for driving between stops. Similar conditions to yesterday, warm weather not to dogs' liking. A lot of traffic for a Saturday, Energy Park parking was flooded with cars of car show visitors. This is the time dogs love to roll in the grass, especially Roux. I think Mellie would do it more, if she wasn't getting old and stiff.
3:39 PM; Hamline Midway/Como Park
26.9 °C; Partly cloudy
Quick walk after getting home from running errands. Had not sat down since roller ski, except for driving between stops. Similar conditions to yesterday, warm weather not to dogs' liking. A lot of traffic for a Saturday, Energy Park parking was flooded with cars of car show visitors. This is the time dogs love to roll in the grass, especially Roux. I think Mellie would do it more, if she wasn't getting old and stiff.
Friday Jun 22, 2018 #
6 AM
Running 10:53 0.95 km (11:27 / km) +79m 8:06 / km
ahr:111 max:134 shoes: Shimano SH-MT34L
TPC to Desk
7:09 AM; Downtown Minneapolis
Only two times the stairs this week, right knee is acting up a little and was giving it some rest. Better now, wore knee sleeve during dog walk yesterday.
7:09 AM; Downtown Minneapolis
Only two times the stairs this week, right knee is acting up a little and was giving it some rest. Better now, wore knee sleeve during dog walk yesterday.
Biking Commuting 29:25 14.06 km (2:06 / km) +46m 2:04 / km
ahr:138 max:171 shoes: All-City Space Horse
Home to TPC
6:25 AM; Hamline Midway/Como Park
16.7 °C; Partly cloudy
Lovely morning, cool and dry. Many classic cars lined up on northbound Snelling to get into fair grounds. No bother to me, I am glad they were entering via Snelling and not Como, that would have been unpleasant for a cyclist. Will take S St. Anthony and Pierce Butler this PM, to avoid spectator traffic. Had planned to take it easy but I caught up to another cyclist who rode at a faster clip and stuck with him. Passed him on CLT. and he stuck with me till I turned off at Glenwood. Good effort, got pump and bellows working hard! Friendly nods to/from fellow cyclist as we split. But for DT lights, this would have been right up there in terms of time to destination.
6:25 AM; Hamline Midway/Como Park
16.7 °C; Partly cloudy
Lovely morning, cool and dry. Many classic cars lined up on northbound Snelling to get into fair grounds. No bother to me, I am glad they were entering via Snelling and not Como, that would have been unpleasant for a cyclist. Will take S St. Anthony and Pierce Butler this PM, to avoid spectator traffic. Had planned to take it easy but I caught up to another cyclist who rode at a faster clip and stuck with him. Passed him on CLT. and he stuck with me till I turned off at Glenwood. Good effort, got pump and bellows working hard! Friendly nods to/from fellow cyclist as we split. But for DT lights, this would have been right up there in terms of time to destination.
2 PM
Hiking 1:00:14 [1] 5.52 km (10:55 / km) +30m 10:37 / km
ahr:89 max:111 shoes: Hoka One One Clifton 2
Energy Park Lexington to Snelling
3:09 PM; Hamline Midway/Como Park
25.8 °C; Partly cloudy
Dogs were hot, were panting with lolling tongues. Picked a handful of mulberries and then the same of service berries along the way. While crossing Hamline U campus, i overheard two profs parting for the weekend, one asks the other "and who are you rooting for in soccer?" The other, without hesitation: "Belgium!" As a native Belgian, I had to applaud.
3:09 PM; Hamline Midway/Como Park
25.8 °C; Partly cloudy
Dogs were hot, were panting with lolling tongues. Picked a handful of mulberries and then the same of service berries along the way. While crossing Hamline U campus, i overheard two profs parting for the weekend, one asks the other "and who are you rooting for in soccer?" The other, without hesitation: "Belgium!" As a native Belgian, I had to applaud.
Biking Commuting 31:47 13.81 km (2:18 / km) +65m 2:15 / km
ahr:136 max:153 shoes: All-City Space Horse
TPC to Home
2:20 PM; Hamline Midway/Como Park
26.5 °C; Partly cloudy
Took evasive action because of "Back to the 50s" car show. Not sure as of the benefit, there were plenty of semis on the road though they were helpful to cross streets in their wake. Also, the pavement is atrocious on Hampden and Transfer Roads. First time I used the route for the way home this year and I don't think I will use it until the state fair.
2:20 PM; Hamline Midway/Como Park
26.5 °C; Partly cloudy
Took evasive action because of "Back to the 50s" car show. Not sure as of the benefit, there were plenty of semis on the road though they were helpful to cross streets in their wake. Also, the pavement is atrocious on Hampden and Transfer Roads. First time I used the route for the way home this year and I don't think I will use it until the state fair.
Thursday Jun 21, 2018 #
6 AM
Biking Commuting 38:12 17.36 km (2:12 / km) +86m 2:09 / km
ahr:135 max:158 shoes: All-City Space Horse
Home to TPC via Dunn Bros
6:18 AM; Hamline Midway/Como Park
19.3 °C; Partly cloudy
Missed the solstice sunrise, clouds. There was a nice, pink sheen earlier in the morning. First commute and beans today. Getting out of Dunn Bros, a guy asked me about my bike, thought it was a vintage bike.
6:18 AM; Hamline Midway/Como Park
19.3 °C; Partly cloudy
Missed the solstice sunrise, clouds. There was a nice, pink sheen earlier in the morning. First commute and beans today. Getting out of Dunn Bros, a guy asked me about my bike, thought it was a vintage bike.
3 PM
Hiking 40:36 3.85 km (10:33 / km) +21m 10:16 / km
ahr:91 max:127 shoes: Hoka One One Clifton 2
Energy Park Short
4:28 PM; Hamline Midway/Frogtown
24.3 °C; Partly cloudy
Roux's tail is better, he is keeping it up again. The little white rose wiwith a pink stripe on each petal is back out. And the linden blossoms are nearing their end.
4:28 PM; Hamline Midway/Frogtown
24.3 °C; Partly cloudy
Roux's tail is better, he is keeping it up again. The little white rose wiwith a pink stripe on each petal is back out. And the linden blossoms are nearing their end.
Biking Commuting 34:56 14.2 km (2:28 / km) +71m 2:24 / km
ahr:133 max:160 shoes: All-City Space Horse
TPC to Home
3:38 PM; Hamline Midway/Como Park
23.6 °C; Cloudy
Still that pesky east wind, seems to be getting stronger, as we are moving towards the end of the week. Lots of traffic on Como and Snelling, it's the classic car meeting this weekend. I think I will take evasive action tomorrow.
3:38 PM; Hamline Midway/Como Park
23.6 °C; Cloudy
Still that pesky east wind, seems to be getting stronger, as we are moving towards the end of the week. Lots of traffic on Como and Snelling, it's the classic car meeting this weekend. I think I will take evasive action tomorrow.
Wednesday Jun 20, 2018 #
6 AM
Biking Commuting 27:12 12.2 km (2:14 / km) +41m 2:12 / km
ahr:132 max:148 shoes: All-City Space Horse
Home to TPC
6:57 AM; Minneapolis-St. Paul
18.5 °C; Cloudy
Took a shorter route becuase I was running behind. Yesterday, I did my usual route which has two extra km in the same time.
6:57 AM; Minneapolis-St. Paul
18.5 °C; Cloudy
Took a shorter route becuase I was running behind. Yesterday, I did my usual route which has two extra km in the same time.
3 PM
Hiking 36:36 3.87 km (9:27 / km) +25m 9:10 / km
ahr:99 max:134 shoes: Hoka One One Clifton 2
Energy Park Short
4:34 PM; Hamline Midway/Frogtown
25.0 °C; Partly cloudy
Roux's rear end is still sore, doesn't impact his speed but prevents him from raising his leg too frequently. The linden trees are definitely in full bloom, emanating their lovely scent. Early like list year, seems to me that typically, they aren't out till early July.
4:34 PM; Hamline Midway/Frogtown
25.0 °C; Partly cloudy
Roux's rear end is still sore, doesn't impact his speed but prevents him from raising his leg too frequently. The linden trees are definitely in full bloom, emanating their lovely scent. Early like list year, seems to me that typically, they aren't out till early July.
Biking Commuting 33:54 14.32 km (2:22 / km) +66m 2:19 / km
ahr:134 max:156 shoes: All-City Space Horse
TPC to Home
3:46 PM; Hamline Midway/Como Park
25.0 °C; Cloudy
Warm. Little backup at the tunnel under the bridge to nowhere: a largish group pf cyclists came my way and there is only room for one cyclist at a time. So I evaded via the lawn. Like the previous two days, a steady NE wind slowed my progress while enhancing the training effect.
3:46 PM; Hamline Midway/Como Park
25.0 °C; Cloudy
Warm. Little backup at the tunnel under the bridge to nowhere: a largish group pf cyclists came my way and there is only room for one cyclist at a time. So I evaded via the lawn. Like the previous two days, a steady NE wind slowed my progress while enhancing the training effect.
Tuesday Jun 19, 2018 #
6 AM
Biking Commuting 27:30 14.0 km (1:58 / km) +47m 1:56 / km
ahr:139 max:153 shoes: All-City Space Horse
Home to TPC
6:17 AM; Hamline Midway/Como Park
17.2 °C; Chance of rain
Light drizzle this morning and more road spray than yesterday, even though dry ground under trees indicated only light rain overnight. Upped the cadence earlier than usual, spinning without too much effort and then started biking harder while going N on Snelling. Kept up the pace while moving towards downtown, putting in a good effort, somewhat aided by the light tailwind. Super light traffic this morning, both from bikes and runners. Favorable DT lights helped to make this a 30+ km/h average speed morning.
6:17 AM; Hamline Midway/Como Park
17.2 °C; Chance of rain
Light drizzle this morning and more road spray than yesterday, even though dry ground under trees indicated only light rain overnight. Upped the cadence earlier than usual, spinning without too much effort and then started biking harder while going N on Snelling. Kept up the pace while moving towards downtown, putting in a good effort, somewhat aided by the light tailwind. Super light traffic this morning, both from bikes and runners. Favorable DT lights helped to make this a 30+ km/h average speed morning.
3 PM
Running: Interval 32:19 3.7 km (8:44 / km) +20m 8:30 / km
ahr:101 max:140 shoes: Hoka One One Clifton 2
Energy Park Short
4:47 PM; Hamline Midway/Frogtown
19.4 °C; Cloudy
Pushed tempo a little for stretches. Grass still wet from rain. When we got back home, Roux noticed a squirrel in the lilac hedge, jumped up twice, at least 1.5 m high, almost caught it. The second time around, he fell flat on his back and hurt his tail a little. Fun to see that little predator at work.
4:47 PM; Hamline Midway/Frogtown
19.4 °C; Cloudy
Pushed tempo a little for stretches. Grass still wet from rain. When we got back home, Roux noticed a squirrel in the lilac hedge, jumped up twice, at least 1.5 m high, almost caught it. The second time around, he fell flat on his back and hurt his tail a little. Fun to see that little predator at work.
Biking Commuting 34:25 14.12 km (2:26 / km) +77m 2:22 / km
ahr:133 max:156 shoes: All-City Space Horse
TPC to Home
3:53 PM; Hamline Midway/Como Park
19.1 °C; Cloudy
Like yesterday, a steady NE wind. Fortunately, roads and trails had dried out some.
3:53 PM; Hamline Midway/Como Park
19.1 °C; Cloudy
Like yesterday, a steady NE wind. Fortunately, roads and trails had dried out some.
6 PM
Roller Skiing Classic 1:26:04 16.86 km (5:06 / km) +130m 4:55 / km
ahr:146 max:201 shoes: One Way Classic 5
EU MYR: 3 x 10:00 L3 Classic
6:25 PM; Bruce Vento Trail
20.0 °C; Cloudy
This was supposed to be a skate workout but given the wet pavement I opted for classic. Karl wanted to do classic anyway, so we did it together. Every repeat we got a little faster, not bad at all. There were some Hmong collecting plants I asked what they were collecting, it was a tender vine, like morning glory, but a different leaf. said they were cooking it like spinach. Great workout. Another speedy recovery card to sign, this time for Tim, who is undergoing rotator cuff surgery. Sound familiar?
6:25 PM; Bruce Vento Trail
20.0 °C; Cloudy
This was supposed to be a skate workout but given the wet pavement I opted for classic. Karl wanted to do classic anyway, so we did it together. Every repeat we got a little faster, not bad at all. There were some Hmong collecting plants I asked what they were collecting, it was a tender vine, like morning glory, but a different leaf. said they were cooking it like spinach. Great workout. Another speedy recovery card to sign, this time for Tim, who is undergoing rotator cuff surgery. Sound familiar?
Monday Jun 18, 2018 #
6 AM
Biking Commuting 31:04 13.98 km (2:13 / km) +47m 2:11 / km
ahr:130 max:152 shoes: All-City Space Horse
Home to TPC
6:37 AM; Hamline Midway/Como Park
19.5 °C; Chance of rain
Roads wet but no more rain. Not even that much road spray. Humidity still way up.
6:37 AM; Hamline Midway/Como Park
19.5 °C; Chance of rain
Roads wet but no more rain. Not even that much road spray. Humidity still way up.
3 PM
Hiking 35:21 3.84 km (9:12 / km) +22m 8:57 / km
ahr:100 max:134 shoes: Hoka One One Clifton 2
Energy Park Short
4:31 PM; Hamline Midway/Frogtown
23.8 °C; Cloudy
A unusually eventful walk and I'm not talking about the dogs crapping. First, I push on the yellow pedestrian crossing light button PBR (Pierce Butler Route) and the third car slows down, actually brakes quite hard, causing the semi behind him to start taking evasive maneuvers. Having been rear ended by a semi, distorting my face into a cringe was all I could do. Fortunately, no truck to car contact was made and we crossed unscathed. Not sure how useful those lights actually are in this particular location. The second event was more pleasant. Noticed a bike lying on one of the Hamline U campus walkways. As I closed in, I noticed a young man in the bushes, busy collecting berries. I asked him what they were and if they were edible (duh, unless he wanted to pick them to get rid of his evil stepmom, they probably were. He called them June berries and encouraged me to try some, which I did. Not too bad, similar but not as nice as blueberries, they are lacking the latter's refreshing acidity. We have them as service berries at the lake, I just hadn't ever seen them as pruned landscaping bushes.
4:31 PM; Hamline Midway/Frogtown
23.8 °C; Cloudy
A unusually eventful walk and I'm not talking about the dogs crapping. First, I push on the yellow pedestrian crossing light button PBR (Pierce Butler Route) and the third car slows down, actually brakes quite hard, causing the semi behind him to start taking evasive maneuvers. Having been rear ended by a semi, distorting my face into a cringe was all I could do. Fortunately, no truck to car contact was made and we crossed unscathed. Not sure how useful those lights actually are in this particular location. The second event was more pleasant. Noticed a bike lying on one of the Hamline U campus walkways. As I closed in, I noticed a young man in the bushes, busy collecting berries. I asked him what they were and if they were edible (duh, unless he wanted to pick them to get rid of his evil stepmom, they probably were. He called them June berries and encouraged me to try some, which I did. Not too bad, similar but not as nice as blueberries, they are lacking the latter's refreshing acidity. We have them as service berries at the lake, I just hadn't ever seen them as pruned landscaping bushes.
Biking Commuting 34:30 14.13 km (2:26 / km) +77m 2:23 / km
ahr:130 max:156 shoes: All-City Space Horse
TPC to Home
3:43 PM; Hamline Midway/Como Park
22.9 °C; Cloudy
Taking it easy on the ride home. Not a lot of cycle traffic, probably because of the rainy (or rather moist) morning. A light but steady and noticeable NE headwind made sure I wasn't getting too ambitious.
3:43 PM; Hamline Midway/Como Park
22.9 °C; Cloudy
Taking it easy on the ride home. Not a lot of cycle traffic, probably because of the rainy (or rather moist) morning. A light but steady and noticeable NE headwind made sure I wasn't getting too ambitious.
Sunday Jun 17, 2018 #
7 AM
Running: Interval 1:08:38 5.28 km (13:00 / km) +5m 12:56 / km
shoes: Barefoot
Onion to Sioux River
7:36 AM; Washburn, WI
20.4 °C; Chance of rain
Temps very different from yesterday's, sultry warm. 20 C and a steady rain when I got up at 4:30 AM. There were about 5 cm of water in Roux's dog dish outside. Onion and Sioux were moving fast. At the Sioux, as much water was flowing out of the slough as out of the main channel. The slough is often completely cut off from the lake by a sandbank and even when it connects, it has hardly any current. The Sioux is also noticeably warmer than the lake, while the Onion is colder than the lake during summer and fall. Fascinating to see fog banks form and dissipate in front of my eyes, often spilling from bays and river valleys along the lake.
Exercise-wise, I made this hike somewhat of an interval workout, counting 100 steps engaging glutes, followed by a distance of an easy jog and including a stretch wading. Did this on way out and back, to make sure to compensate for runing/walking on a noticeable slant, the lake side step being lower.
7:36 AM; Washburn, WI
20.4 °C; Chance of rain
Temps very different from yesterday's, sultry warm. 20 C and a steady rain when I got up at 4:30 AM. There were about 5 cm of water in Roux's dog dish outside. Onion and Sioux were moving fast. At the Sioux, as much water was flowing out of the slough as out of the main channel. The slough is often completely cut off from the lake by a sandbank and even when it connects, it has hardly any current. The Sioux is also noticeably warmer than the lake, while the Onion is colder than the lake during summer and fall. Fascinating to see fog banks form and dissipate in front of my eyes, often spilling from bays and river valleys along the lake.
Exercise-wise, I made this hike somewhat of an interval workout, counting 100 steps engaging glutes, followed by a distance of an easy jog and including a stretch wading. Did this on way out and back, to make sure to compensate for runing/walking on a noticeable slant, the lake side step being lower.