Training Log Archive: cfosp1In the 7 days ending Aug 11, 2018:
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Saturday Aug 11, 2018 #
Biking Commuting 23:16 8.73 km (2:40 / km) +56m 2:35 / km
ahr:132 max:152 shoes: All-City Space Horse
9:54 AM; Bruce Vento Trail
25.5 °C; Clear
I did not smell smoke any longer.
Roller Skiing Classic 1:39:21 15.26 km (6:31 / km) +186m 6:08 / km
ahr:129 max:183 shoes: One Way Classic 5
8:05 AM; Bruce Vento Trail
22.8 °C; Clear
In Mike's absence, Karl was leading the workout. We did 4 x striding up Commercial Street and 4 x 2:00 double poling. Some good catching up with everyone between the intervals.
Biking Commuting 19:14 8.51 km (2:16 / km) +21m 2:14 / km
ahr:123 max:146 shoes: All-City Space Horse
7:36 AM; Bruce Vento Trail
19.7 °C; Clear
Karl just rode up as I was getting on my bike. We agreed that we both could smell smoke and commented on to smoke filtered sunshine.
Hiking 50:57 [1] 4.14 km (12:18 / km) +23m 11:58 / km
shoes: Hoka One One Clifton 2
2:12 PM; Hamline Midway/Frogtown
30.2 °C; Clear
Friday Aug 10, 2018 #
Biking Commuting 32:25 14.08 km (2:18 / km) +46m 2:16 / km
ahr:123 max:141 shoes: All-City Space Horse
6:20 AM; Minneapolis-St. Paul
18.3 °C; Clear
Yay, I did it: a leisurely ride to work! Kept my speed low, trying not to push when closing in on a cyclist ahead of me and downshifting when going uphill. I wondered about the effect on my cadence, it was only a few RPMs lower than normal, 87 instead of 89 to 90. I have to admit that light bike traffic on Friday mornings helps. In addition, the morning air felt comfortably cool today though it offered some noticeable resistance. Must have been a very slight headwind, I couldn't even tell from looking at the leaves of the trees along my route.
Hiking 11:58 0.9 km (13:18 / km) +136m 7:34 / km
ahr:102 max:130 shoes: Shimano SH-MT34L
7:08 AM; Downtown Minneapolis
Adding specific strength and stretches to my daily walk from TPC to TCC and up the stairs: shoulder exercises, to overcome that last bit of soreness and vulnerability from my injury last year. Arm raises forward and arm raises lateral, both weighed by my bike bag. Also some curls.
Hiking 46:04 [1] 3.9 km (11:49 / km) +24m 11:28 / km
ahr:93 max:119 shoes: Hoka One One Clifton 2
4:01 PM; Hamline Midway/Frogtown
31.1 °C; Clear
Hot but still tempered by wind. The dogs just love to roll in the grass, something i look forward to everyday. They look so content when they are lying on their back rolling back and forth!
Biking Commuting 32:32 14.21 km (2:17 / km) +67m 2:14 / km
ahr:137 max:158 shoes: All-City Space Horse
3:19 PM; Hamline Midway/Como Park
31.4 °C; Clear
Hot, when I stepped onto Nicollet Mall. Took it easy going home as well, not as easy as this morning because the wind was not cooperating. Everybody seemed to leave work a little early, or they were already busy doing their first weekend ride. Many cyclists out. The area around the downtown end of the Stone Arch Bridge has been super busy this week.
Thursday Aug 9, 2018 #
Biking Commuting 31:02 14.32 km (2:10 / km) +38m 2:08 / km
ahr:136 max:159 shoes: All-City Space Horse
6:20 AM; Minneapolis-St. Paul
21.5 °C; Clear
This morning felt warmer and more humid. Started ride slow but then had to hold off a guy on an e-bike. He tried hard, but his motor was not up to my legs. E-bikes are proliferating. Most times, they go at a reasonable pace but occasionally, somebody comes zipping by on a bike trail at 40 km/h or so. During our roller ski workout on Tuesday, a kid on an e scooter tried to pass me and Jamie by riding between the two of us without a heads-up. We only heard him when he had to slow down hard because there wasn't enough room to sneak through. Mark, who was skiing a little behind us and had witnessed the whole thing said "he's not long for this world."
Hiking 44:39 [1] 3.86 km (11:34 / km) +22m 11:15 / km
ahr:94 max:111 shoes: Hoka One One Clifton 2
4:20 PM; Hamline Midway/Frogtown
29.5 °C; Clear
Another windy and warm dog walk. Noticed that a lot of moths were rising from the grass we walked on. Many different species.
Biking Commuting 32:35 14.19 km (2:18 / km) +62m 2:15 / km
ahr:138 max:168 shoes: All-City Space Horse
3:38 PM; Hamline Midway/Como Park
30.2 °C; Clear
Was committed to ride slowley on the way home. This was out of the window rather quickly when I felt like I needed to stay on the heals of a young guy riding a fast-looking Cervelo road bike. At least I got a good workout. Wind was kind of a nuisance, except on the short piece going south on Snelling Ave.
Wednesday Aug 8, 2018 #
Biking Commuting 30:07 13.99 km (2:09 / km) +39m 2:07 / km
ahr:132 max:149 shoes: All-City Space Horse
6:13 AM; Minneapolis-St. Paul
18.9 °C; Clear
Another perfect morning for a ride. Was close to my normal departure time at 0610 basically taking off as the sun was just rising over the horizon. Definitely losing daylight. I stopped to take some pictures along the way and took some others while underway.
Hiking 42:44 [1] 3.82 km (11:11 / km) +31m 10:45 / km
ahr:96 max:120 shoes: Hoka One One Clifton 2
4:25 PM; Hamline Midway/Frogtown
30.1 °C; Clear
Getting warmer again but a nice breeze cools things down a bit.
Biking Commuting 30:57 14.32 km (2:10 / km) +71m 2:07 / km
ahr:137 max:156 shoes: All-City Space Horse
3:44 PM; Hamline Midway/Como Park
30.6 °C; Clear
Windy and warm. and a swift ride. The wind swirls between and along the larger buildings, often changing directions.
Tuesday Aug 7, 2018 #
Biking Commuting 51:02 24.13 km (2:07 / km) +64m 2:05 / km
ahr:143 max:166 shoes: All-City Space Horse
6:24 AM; Hamline Midway/Como Park
20.2 °C; Cloudy
Coffee loop plus this morning. First time in exactly two years that I did the long route including Cedar Lake Trail. Kept tempo up, too, probably my fastest ride on this route. Had a young guy pass me shortly after getting on the Greenway. Did let him go and kept my pace exactly the same, catching up with him a couple km later. As many times, riders do need to show that they are faster but then dial down when they feel that they have put a safe distance between them and the one they passed. I would have stayed behind him but he was about 2 km/h slower than my pace. He stuck with me but he did not challenge me again until we split at the intersection with CLT. That's where I get a dose of heading into the morning sun, which made me wish for some shades, instead of the clear glass I typically wear.
Hiking 38:44 3.75 km (10:20 / km) +21m 10:03 / km
ahr:97 max:122 shoes: Hoka One One Clifton 2
4:25 PM; Hamline Midway/Frogtown
25.3 °C; Partly cloudy
Surprisingly un-warm. Dogs energetic and independent.
Biking Commuting 30:54 14.68 km (2:06 / km) +69m 2:03 / km
ahr:139 max:159 shoes: All-City Space Horse
3:47 PM; Minneapolis-St. Paul
25.5 °C; Partly cloudy
Faster than yesterday in spite of I wasn't working as hard. I had ideal lights downtown, riding hard till I reached CLT. Likewise, on the campus connector.
Roller Skiing Classic 1:26:49 18.07 km (4:48 / km) +181m 4:35 / km
ahr:140 max:179 shoes: One Way Classic 5
6:31 PM; Battle Creek West, St. Paul
26.1 °C; Clear
Time trial after a warm-up, 2 x 45" lock&load and 2 x 40" sprint: 6:18, vs. 6:52 in June. this is the first year I am consistently doing my time trials on my classic roller skis. Did some rolling tests with Jamie and Jim, theirs were consistently faster going downhill. Nice, even pace 8:00 L3 intervals following the time trial, followed by a 1:00 single stick and a 1:00 double pole. Excellent workout. Karl dropped me off in the mittle of our Night Out block party. Had a few beers with neighbors to rehydrate.
Monday Aug 6, 2018 #
Biking Commuting 31:06 14.01 km (2:13 / km) +40m 2:11 / km
ahr:130 max:146 shoes: All-City Space Horse
6:37 AM; Minneapolis-St. Paul
20.6 °C; Clear
Perfect morning for a ride, cool and dry. A little later than usual, it always takes me a little longer to get ready after coming back from a weekend out of town. Consequently, more traffic on roads, trails and in the locker room. Gate across UMN transit way at fair grounds is closed, signs of impending state fair and that summer is drawing to an end.
Biking Commuting 31:06 14.01 km (2:13 / km) +40m 2:11 / km
ahr:130 max:146 shoes: All-City Space Horse
6:37 AM; Minneapolis-St. Paul
20.6 °C; Clear
Perfect morning for a ride, cool and dry. A little later than usual, it always takes me a little longer to get ready after coming back from a weekend out of town. Consequently, more traffic on roads, trails and in the locker room. Gate across UMN transit way at fair grounds is closed, signs of impending state fair and that summer is drawing to an end.
Hiking 44:34 [1] 3.97 km (11:14 / km) +21m 10:56 / km
ahr:97 max:119 shoes: Hoka One One Clifton 2
4:21 PM; Hamline Midway/Frogtown
26.9 °C; Partly cloudy
Lots of sniffing along our usual route after a long weekend away. A lovely cool breeze.
Biking Commuting 30:19 14.19 km (2:08 / km) +62m 2:05 / km
ahr:147 max:169 shoes: All-City Space Horse
3:36 PM; Hamline Midway/Como Park
27.7 °C; Partly cloudy
Pushed a little to keep up with the young guy on the touring bike. kept up with him until I needed to split. Wanted to check in with him to see if his bike had a new paint job or if he had a new bike.
Sunday Aug 5, 2018 #
Kayak: Lake 2:11:34 16.83 km (7:49 / km)
ahr:108 max:135 shoes: Necky Arluk II
7:42 AM; Washburn, WI
21.2 °C; Partly cloudy
Meant to head for the narrow point of Long Island and carry across but found the waves in the bay unpleasantly rough. Knowing I would have trouble landing bay-side, I changed plans and visited La Pointe light before heading back. Also donned spray skirt, which I had not deemed necessary before departure.
Hiking 1:18:20 [1] 5.35 km (14:39 / km) +4m 14:35 / km
shoes: Barefoot
5:31 AM; Washburn, WI
20.1 °C; Partly cloudy
Woke up at 3:00 AM and couldn't go back to sleep. Good excuse for a sunrise walk. Ran into a mom and her daughters, still in their pajamas, who had had the same idea. They were just walking back to their car at Friendly Valley Beach.
Sailing 50:05 [1] 4.8 km (10:26 / km)
shoes: Hobie Island Adventure Tandem
11:33 AM; Washburn, WI
25.1 °C; Clear
Two back-to-back outings, first with Liz, Mellie and Roux, then with Ruby and her two friends. Very fun, though the dogs were upset that they didn't get to go a on the second trip. They ran along on shore and I had to turn around when they tried to swim to us. No worries about Roux, but Mellie is almost 12, as a matter of fact close to the life expectancy and pretty much the same age as Ruby and her friends, who are just at the beginning of their lives. Was afraid she might drown. By the way, the girls were awesome. Yesterday, they spent about an hour in the lake during heavy rain, in the company of Ruby's just as awesome dad, Ben!