Training Log Archive: cfosp1In the 7 days ending Jul 28, 2018:
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Saturday Jul 28, 2018 #
6 AM
Running: Interval 44:42 5.27 km (8:29 / km)
shoes: Barefoot
Onion to Sioux River
6:09 AM; Washburn, WI
17.7 °C; Clear
Mostly running, about 15 ~ 1 minute intervals and some shorter ones, also some backwards running.
6:09 AM; Washburn, WI
17.7 °C; Clear
Mostly running, about 15 ~ 1 minute intervals and some shorter ones, also some backwards running.
9 AM
Kayak: Lake 1:03:20 7.31 km (8:40 / km)
shoes: Necky Arluk II
Sand Island to Sand Bay
11:55 AM; Sand Island
24.9 °C; Clear
After breaking on Sand Island, we followed the advice of the friendly volunteer and paddled NE along the shore to visit the sea caves. We were alone, a group, some other kayakers (some in large inflatables), a couple in a composite triple, the middle seat occupied by a contraption that made me think of a Google Street Views camera (it was not) and quite a few boaters were out as well. It seem not crowded, though. After exploring taking a bunch of pictures, we started the trip back, heading straight for Little Sand Bay. At a distance of about 6 km, you can't make out any details, but Craig knew that you had to aim for the lowest spot on the horizon. The landing is just to right. Entertainment during the 45 minute crossing was provided by a windsurfer, who once the waves started being more noticeable in the open channel between island and mainland, kept falling in. He was accompanied by what looked like his parents in kayaks as a security contingent. Just before arriving at the beach, a good-sized fishing boat cut between me and the shore to get into the harbor at a few meters distance, prompting me to having to quickly adjust my position to point my bow into the large wake. I don't think it was a deliberate act, just thoughtlessness on their part. After we were all loaded up and on the way, I stopped at the Red Cliff Rez gas station to fuel up. I was surprised to see that there was no credit card reader at the pumps and even the reader they used at the counter inside, seemed to have trouble reading my cards. But the friendly staff was patient. One funny thing: after noticing that there was no reader, I almost walked in automatically to pre-pay but decided to try the pump, it worked. When I was done, another Minnesotan had arrived who had the same instinctual reaction and had already started walking when I called him back. Also, a local guy asked me about the MN sticker on my 'yak and we had a brief exchange about the unavoidability of taxes and the idiocy that Minnesota charges for small non-motorized water crafts like kayaks and canoes.
11:55 AM; Sand Island
24.9 °C; Clear
After breaking on Sand Island, we followed the advice of the friendly volunteer and paddled NE along the shore to visit the sea caves. We were alone, a group, some other kayakers (some in large inflatables), a couple in a composite triple, the middle seat occupied by a contraption that made me think of a Google Street Views camera (it was not) and quite a few boaters were out as well. It seem not crowded, though. After exploring taking a bunch of pictures, we started the trip back, heading straight for Little Sand Bay. At a distance of about 6 km, you can't make out any details, but Craig knew that you had to aim for the lowest spot on the horizon. The landing is just to right. Entertainment during the 45 minute crossing was provided by a windsurfer, who once the waves started being more noticeable in the open channel between island and mainland, kept falling in. He was accompanied by what looked like his parents in kayaks as a security contingent. Just before arriving at the beach, a good-sized fishing boat cut between me and the shore to get into the harbor at a few meters distance, prompting me to having to quickly adjust my position to point my bow into the large wake. I don't think it was a deliberate act, just thoughtlessness on their part. After we were all loaded up and on the way, I stopped at the Red Cliff Rez gas station to fuel up. I was surprised to see that there was no credit card reader at the pumps and even the reader they used at the counter inside, seemed to have trouble reading my cards. But the friendly staff was patient. One funny thing: after noticing that there was no reader, I almost walked in automatically to pre-pay but decided to try the pump, it worked. When I was done, another Minnesotan had arrived who had the same instinctual reaction and had already started walking when I called him back. Also, a local guy asked me about the MN sticker on my 'yak and we had a brief exchange about the unavoidability of taxes and the idiocy that Minnesota charges for small non-motorized water crafts like kayaks and canoes.
Hiking 14:22 0.69 km (20:49 / km) +1m 20:40 / km
shoes: Teva Water Shoe
Sand Island Walk
11:22 AM; Sand Island, WI
22.8 °C; Clear
Craig had suggested to hike to the lighthouse on the north point of Sand Island, thinking to recall that it was about 1 km from the landing. Once looking at the interpretive map, we found that it was 3 km, which made us reconsider. We checked out the luxurious campsites on wooden platforms and chatted with the friendly volunteer, who with his wife spends the summer to look after things, run tours of the lighthouse and help visitors in general. The bugs (mosquitos, not flies) were bad, so we returned quickly to continue.
11:22 AM; Sand Island, WI
22.8 °C; Clear
Craig had suggested to hike to the lighthouse on the north point of Sand Island, thinking to recall that it was about 1 km from the landing. Once looking at the interpretive map, we found that it was 3 km, which made us reconsider. We checked out the luxurious campsites on wooden platforms and chatted with the friendly volunteer, who with his wife spends the summer to look after things, run tours of the lighthouse and help visitors in general. The bugs (mosquitos, not flies) were bad, so we returned quickly to continue.
Kayak: Lake 1:07:32 [1] 6.4 km (10:33 / km)
shoes: Necky Arluk II
Little Sand Bay to Sand Island
9:54 AM; Little Sand Bay
21.6 °C; Clear
Craig had suggested to paddle either to Sand Island or to Oak Island. We decided on the former. Busy campground at Little Sand Bay and several groups getting ready to shove off in their kayaks. We got going quickly and found quiet isolation on the lake. The wind had not been noticeable on shore, but on the lake, it was blowing a gentle but very steady 5-6 km/h from the NW, building up some minor waves and a few whitecaps. We headed for the Sand Island dock and landing, on its SE shore. I decided to veer a little W, where I noticed some interesting rock formations. Having left Craig behind, I checked it out and when I saw him close in, I went to him to invite him to do the same. He loved the small caves and after some exploring we went along the shore to the dock for a break.
9:54 AM; Little Sand Bay
21.6 °C; Clear
Craig had suggested to paddle either to Sand Island or to Oak Island. We decided on the former. Busy campground at Little Sand Bay and several groups getting ready to shove off in their kayaks. We got going quickly and found quiet isolation on the lake. The wind had not been noticeable on shore, but on the lake, it was blowing a gentle but very steady 5-6 km/h from the NW, building up some minor waves and a few whitecaps. We headed for the Sand Island dock and landing, on its SE shore. I decided to veer a little W, where I noticed some interesting rock formations. Having left Craig behind, I checked it out and when I saw him close in, I went to him to invite him to do the same. He loved the small caves and after some exploring we went along the shore to the dock for a break.
Thursday Jul 26, 2018 #
6 AM
Hiking 12:07 1.04 km (11:39 / km) +132m 7:08 / km
ahr:99 max:125 shoes: Shimano SH-MT34L
TPC to Desk
7:07 AM; Downtown Minneapolis
7:07 AM; Downtown Minneapolis
Biking Commuting 31:48 13.97 km (2:17 / km) +43m 2:15 / km
ahr:127 max:150 shoes: All-City Space Horse
Home to TPC
6:19 AM; Hamline Midway/Como Park
17.5 °C; Partly cloudy
Cool morning, was wearing my reflective vest, not for visibility but for warmth. Taking it easy this morning, not trying to keep up with various bike groups. Pretty steady headwind. Utility crews were letting out water from manholes along Dinkytown Greenway.
6:19 AM; Hamline Midway/Como Park
17.5 °C; Partly cloudy
Cool morning, was wearing my reflective vest, not for visibility but for warmth. Taking it easy this morning, not trying to keep up with various bike groups. Pretty steady headwind. Utility crews were letting out water from manholes along Dinkytown Greenway.
3 PM
Hiking 38:24 [1] 3.72 km (10:19 / km) +22m 10:02 / km
ahr:85 max:100 shoes: Hoka One One Clifton 2
Energy Park Short
4:31 PM; Hamline Midway/Frogtown
20.9 °C; Light rain
Sky looking ominous when we got going, dogs energized by cooler weather. We almost made the entire round before it started raining. A little wet.
4:31 PM; Hamline Midway/Frogtown
20.9 °C; Light rain
Sky looking ominous when we got going, dogs energized by cooler weather. We almost made the entire round before it started raining. A little wet.
Biking Commuting 30:48 12.39 km (2:29 / km) +68m 2:25 / km
ahr:121 max:144 shoes: All-City Space Horse
TPC to Home
3:51 PM; Minneapolis-St. Paul
19.5 °C; Light rain
Before I left, I saw rain moving in from the west from my 36 floor vantage point. Drizzle, when I crossed Nicollet Mall to TPC. When I got out into the courtyard, it had stopped. Decided on the direct way in spite of traffic and made it home dry, seeing dark rain clouds along my route north and south of me while the un was shining on me.
3:51 PM; Minneapolis-St. Paul
19.5 °C; Light rain
Before I left, I saw rain moving in from the west from my 36 floor vantage point. Drizzle, when I crossed Nicollet Mall to TPC. When I got out into the courtyard, it had stopped. Decided on the direct way in spite of traffic and made it home dry, seeing dark rain clouds along my route north and south of me while the un was shining on me.
Wednesday Jul 25, 2018 #
6 AM
Biking Commuting 28:54 13.78 km (2:06 / km) +44m 2:04 / km
ahr:132 max:154 shoes: All-City Space Horse
Home to TPC
6:29 AM; Hamline Midway/Como Park
19.0 °C; Cloudy
Nice ride in low wind conditions and cool weather. Again, many runners out. The large running group was doing hill reps on the stretch up from the Upper Falls to the Guthrie, where they did some push-ups and farther up, a group of young women, more stretched out, were running at a good clip. Based on the colors I saw, they looked like UMN track or XC team members. Good tempo foe me, too.
6:29 AM; Hamline Midway/Como Park
19.0 °C; Cloudy
Nice ride in low wind conditions and cool weather. Again, many runners out. The large running group was doing hill reps on the stretch up from the Upper Falls to the Guthrie, where they did some push-ups and farther up, a group of young women, more stretched out, were running at a good clip. Based on the colors I saw, they looked like UMN track or XC team members. Good tempo foe me, too.
4 PM
Hiking 40:24 [1] 3.87 km (10:26 / km) +23m 10:08 / km
ahr:93 max:114 shoes: Hoka One One Clifton 2
Energy Park Short
4:52 PM; Hamline Midway/Frogtown
Cloudy
Nice walk in a cooling wind with somewhat threatening skies all around. Have been noticing the abundance of Japanese beetles everywhere. Many trees, especially lindens, are heavily affected. So are the grapevines over our garden gate arbor. Irecall some learned people saying that the low temps over stretches of last winter would be making a dent in their population. Not so ...
4:52 PM; Hamline Midway/Frogtown
Cloudy
Nice walk in a cooling wind with somewhat threatening skies all around. Have been noticing the abundance of Japanese beetles everywhere. Many trees, especially lindens, are heavily affected. So are the grapevines over our garden gate arbor. Irecall some learned people saying that the low temps over stretches of last winter would be making a dent in their population. Not so ...
Biking Commuting 28:00 12.48 km (2:15 / km) +69m 2:11 / km
ahr:131 max:153 shoes: All-City Space Horse
TPC to Home
4:00 PM; Hamline Midway/Como Park
24.7 °C; Cloudy
Meh--when I got to the bike parking, I noticed I was wearing my dress sandals and not my bike shoes. Rode to TCC and parket in the stinky basement bike room and switched shoes on the 36th floor. I should have walked all the way up to make it stick. The rest of the ride was rather nice. Opted to cross on Hennepin Bridge Which was busy with traffic but not any worse than going down second street N. Once on Dinkytown Greenway, it was routine.
4:00 PM; Hamline Midway/Como Park
24.7 °C; Cloudy
Meh--when I got to the bike parking, I noticed I was wearing my dress sandals and not my bike shoes. Rode to TCC and parket in the stinky basement bike room and switched shoes on the 36th floor. I should have walked all the way up to make it stick. The rest of the ride was rather nice. Opted to cross on Hennepin Bridge Which was busy with traffic but not any worse than going down second street N. Once on Dinkytown Greenway, it was routine.
Tuesday Jul 24, 2018 #
6 AM
Biking Commuting 14:00 6.16 km (2:16 / km) +23m 2:14 / km
ahr:132 max:152 shoes: All-City Space Horse
Home to Prospect Park Station
6:22 AM; Minneapolis-St. Paul
17.6 °C; Clear
Ride cut short by a pinch flat. I hit something very hard just before turning onto the campus connector. A slow leak, had a first inkling that it was a flat only when crossing Energy Park Drive but was able to extend my ride to Prospect Park by leaning heavily onto my front wheel. Decided to take the train in to repair the flat in the bike shop at work. Hate it when this happens but glad for the options afforded.
6:22 AM; Minneapolis-St. Paul
17.6 °C; Clear
Ride cut short by a pinch flat. I hit something very hard just before turning onto the campus connector. A slow leak, had a first inkling that it was a flat only when crossing Energy Park Drive but was able to extend my ride to Prospect Park by leaning heavily onto my front wheel. Decided to take the train in to repair the flat in the bike shop at work. Hate it when this happens but glad for the options afforded.
3 PM
Hiking 43:28 4.42 km (9:50 / km) +25m 9:34 / km
ahr:102 max:132 shoes: Hoka One One Clifton 2
Energy Park Short
4:35 PM; Hamline Midway/Frogtown
29.0 °C; Clear
Lovely afternoon. Ran into my former collegue Jake at Hamline U, just picking up his daugher. He now runs his own InfoSec consultancy. Then, we picked up the car from Lynn at Groundswell, to drive to practice on Lower Afton.
4:35 PM; Hamline Midway/Frogtown
29.0 °C; Clear
Lovely afternoon. Ran into my former collegue Jake at Hamline U, just picking up his daugher. He now runs his own InfoSec consultancy. Then, we picked up the car from Lynn at Groundswell, to drive to practice on Lower Afton.
Biking Commuting 29:55 14.02 km (2:08 / km) +70m 2:05 / km
ahr:143 max:162 shoes: All-City Space Horse
TPC to Home
3:52 PM; Hamline Midway/Como Park
28.8 °C; Clear
We had Target's Legal Affairs department party at TPC, right next to bike room. I snuck in to check on my tire repair. to my dismay, the tire was flat. I suspected, as later confirmed, that I failed to patch the second pinch flat hole, as they come to come in pairs. Ended up buying an inner tube from the vending machine. A couple of Freewheel mechanics were there, doing bike repairs, chatted a bit with them. At the party, I introduced a couple of colleagues to the bike room, they were impressed. Ride home was nice, thanks to a decent tailwind. did not push it because of tonight's EU practice.
3:52 PM; Hamline Midway/Como Park
28.8 °C; Clear
We had Target's Legal Affairs department party at TPC, right next to bike room. I snuck in to check on my tire repair. to my dismay, the tire was flat. I suspected, as later confirmed, that I failed to patch the second pinch flat hole, as they come to come in pairs. Ended up buying an inner tube from the vending machine. A couple of Freewheel mechanics were there, doing bike repairs, chatted a bit with them. At the party, I introduced a couple of colleagues to the bike room, they were impressed. Ride home was nice, thanks to a decent tailwind. did not push it because of tonight's EU practice.
6 PM
Roller Skiing Classic 1:27:56 18.68 km (4:42 / km) +138m 4:32 / km
ahr:144 max:208 shoes: One Way Classic 5
EU MYR: Classic Double Pole 3 x 10:00 L3
6:39 PM; Bruce Vento Trail
27.5 °C; Clear
Excellent workout. Per replaced margie as a coach tonight, together with Britt. A light ski downhill to the tunnel under E 7th Street, three short sections of lock & load > lock & load + > double pole followed by the three intervals. each interval with three 20 second pick-ups. I always did rhe last pickup on the steep section right next to Eastside Heritage Park. Julie voiced her concern that we'd be running out of distance. We started, Alan leading, Per with us, observing our form. Eventually, I passed Alan, and after working with him on his technique for a while, Per joined me. Suggested to graze my hips with my hands when double poling to prevent flare, i.e. the hands moving away from the body during the poling action. Other than that, he seemed happy with me. Turned out that Julie was correct. During that first interval, I reached the parking lot turn-off at around 8:30. Turning around, I faced a decent headwind which provided some resistance. Kept with this routine for the remainder of the intervals.
***The HR of 200+ bpm during the second recovery interval is wrong, I think because of sweat between the sensor and my skin. It finally normalized after I wiped it off with my t-shirt sleeve***
6:39 PM; Bruce Vento Trail
27.5 °C; Clear
Excellent workout. Per replaced margie as a coach tonight, together with Britt. A light ski downhill to the tunnel under E 7th Street, three short sections of lock & load > lock & load + > double pole followed by the three intervals. each interval with three 20 second pick-ups. I always did rhe last pickup on the steep section right next to Eastside Heritage Park. Julie voiced her concern that we'd be running out of distance. We started, Alan leading, Per with us, observing our form. Eventually, I passed Alan, and after working with him on his technique for a while, Per joined me. Suggested to graze my hips with my hands when double poling to prevent flare, i.e. the hands moving away from the body during the poling action. Other than that, he seemed happy with me. Turned out that Julie was correct. During that first interval, I reached the parking lot turn-off at around 8:30. Turning around, I faced a decent headwind which provided some resistance. Kept with this routine for the remainder of the intervals.
***The HR of 200+ bpm during the second recovery interval is wrong, I think because of sweat between the sensor and my skin. It finally normalized after I wiped it off with my t-shirt sleeve***
Monday Jul 23, 2018 #
6 AM
Biking Commuting 30:34 14.05 km (2:11 / km) +44m 2:09 / km
ahr:137 max:168 shoes: All-City Space Horse
Home to TPC
6:14 AM; Hamline Midway/Como Park
17.8 °C; Partly cloudy
Pedaled hard on Campus Connector. Quite a few riders out.
6:14 AM; Hamline Midway/Como Park
17.8 °C; Partly cloudy
Pedaled hard on Campus Connector. Quite a few riders out.
3 PM
Hiking 44:54 [1] 3.91 km (11:29 / km) +22m 11:10 / km
ahr:90 max:112 shoes: Hoka One One Clifton 2
Energy Park Short
4:39 PM; Hamline Midway/Frogtown
28.3 °C; Partly cloudy
Took along an extra dog today, James' friend's pitbull mix Peanut. A very nice dog, tried him off leash between the Energy Park office buildings and the tracks, where he could not abscond as easily. Found that he did not listen well enough so I kept her on. Can't demand too much from a pooch I have met only 3-4 times.
4:39 PM; Hamline Midway/Frogtown
28.3 °C; Partly cloudy
Took along an extra dog today, James' friend's pitbull mix Peanut. A very nice dog, tried him off leash between the Energy Park office buildings and the tracks, where he could not abscond as easily. Found that he did not listen well enough so I kept her on. Can't demand too much from a pooch I have met only 3-4 times.
Biking Commuting 31:36 14.13 km (2:14 / km) +73m 2:11 / km
ahr:139 max:171 shoes: All-City Space Horse
TPC to Home
3:48 PM; Hamline Midway/Como Park
26.2 °C; Partly cloudy
Another hard pedal on the Campus Connector.
3:48 PM; Hamline Midway/Como Park
26.2 °C; Partly cloudy
Another hard pedal on the Campus Connector.
Sunday Jul 22, 2018 #
7 AM
Hiking 1:34:37 [1] 7.57 km (12:30 / km) +62m 12:00 / km
shoes: Hoka One One Clifton 2
Energy Park Hamline to UMN Transit Way
7:45 AM; Hamline Midway/Como Park
18.7 °C; Cloudy
Did the abandoned tracks after a long time. Dogs, especially Mellie, had to take full advantage of the water features, first in the little fountain at a commercial property W of the previous Midway Stadium (relishing being doused by the fountain) and then various swamp holes and puddles, collecting duckweeds on the way. Overcast and cool, no complaints!
7:45 AM; Hamline Midway/Como Park
18.7 °C; Cloudy
Did the abandoned tracks after a long time. Dogs, especially Mellie, had to take full advantage of the water features, first in the little fountain at a commercial property W of the previous Midway Stadium (relishing being doused by the fountain) and then various swamp holes and puddles, collecting duckweeds on the way. Overcast and cool, no complaints!
1 PM
Biking Commuting 19:42 6.34 km (3:06 / km) +26m 3:03 / km
ahr:107 max:134 shoes: All-City Space Horse
Home to Menards
1:59 PM; Minneapolis-St. Paul
28.0 °C; Partly cloudy
Quick ride to menards for a new light in Lynn's closet. Found 13 mm spanner/ratchet combo wrench on the way over there. I think when I stopped to pick it up, a driver thought I had bike trouble. Anyway, in the rearview mirrore, I saw someone pulling up where I had just been and then doing a uey. Felt kind of bad for this good samaritan. Installed after I got home.
1:59 PM; Minneapolis-St. Paul
28.0 °C; Partly cloudy
Quick ride to menards for a new light in Lynn's closet. Found 13 mm spanner/ratchet combo wrench on the way over there. I think when I stopped to pick it up, a driver thought I had bike trouble. Anyway, in the rearview mirrore, I saw someone pulling up where I had just been and then doing a uey. Felt kind of bad for this good samaritan. Installed after I got home.