Training Log Archive: cfosp1In the 7 days ending Aug 18, 2018:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||
|
|
|
|
|
|
| |||||||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | |||||||||||||||
Saturday Aug 18, 2018 #
Biking Commuting 27:57 9.91 km (2:49 / km) +50m 2:45 / km
ahr:128 max:148 shoes: All-City Space Horse
9:40 AM; Eastside, St. Paul, MN
23.1 °C; Clear
Roller Skiing Classic 1:26:10 14.69 km (5:52 / km) +225m 5:27 / km
ahr:138 max:167 shoes: One Way Classic 5
8:08 AM; Bruce Vento Trail
20.4 °C; Clear
Swede Hollow Classic Roller Ski Hill Intervals. Karl gave some options via email but I could not reach him this morning. So I rode to Swede Hollow. I must have missed a message because nobody was there. I decided on 6 hill climbs along Commercial Street. During my warm-up, I checked out the Swede Hollow loop, hoping that the long drought would have taken care of the constant water and mud on part of the trail. Not so, still a a stretch of standing water. So I headed back on the way I came in and continued to Bruce Vento Nature Sanctuary from where I did my climbs. Good workout, averaging about 3:00 for each climb at L3. On the way back up, I did no pole striding for my cooldown. Great workout!
Biking Commuting 20:25 8.98 km (2:16 / km) +20m 2:15 / km
ahr:135 max:157 shoes: All-City Space Horse
7:41 AM; Bruce Vento Trail
19.9 °C; Clear
Hiking 35:24 [1] 3.71 km (9:33 / km) +20m 9:17 / km
shoes: Teva Terra Fi
6:40 AM; Hamline Midway/Frogtown
19.8 °C; Clear
Nice morning, but the sun still looks red and angry, thanks to the smoke from Canadian wildfires.Hobo enjoying sun rise atop the Hamline pedestrian bridge.
Kayak: River 1:33:25 [1] 11.98 km (7:48 / km)
2:15 PM; Minneapolis-St. Paul
29.4 °C; Partly cloudy
Unplanned paddle with Lynn, using a Mississippi River Paddle Share tandem. Pretty easy to reserve online, we got the last watercraft available. We got there a little early, so we walked across the dam and took in the views. People were already unlocking their rental when we got back, we were maybe the third party out. Amazing, how the river changes from just a little distance downstream, where it is dredged for barge traffic, Where we were, it was so shallow that we were scraping the bottom quite a few times. Scenery was varied, broken up by islands, wide stretches with hardly any current and narrow or shallow stretches with some riffles. We only saw two motor boats, only one with the motor on. Landed at the southern area of the Northern Mississippi Regional Park, where we returned the kayak to its assigned locker. James picked us up and we had dinner and cocktails at Psycho Suzi's followed by a tour of Colin's studio, which is just next door.
Friday Aug 17, 2018 #
Hiking 39:20 [1] 3.69 km (10:40 / km) +23m 10:20 / km
shoes: Teva Terra Fi
3:26 PM; Hamline Midway/Frogtown
27.3 °C; Cloudy
Weird sky, from the wildfire smoke. Sat in the kitchen all day, poking at my keyboard. Excel kept crashing, the first time it happened, I lost 1:30 hs worth of work, the auto save feature had not worked. Frustrating.
Thursday Aug 16, 2018 #
Hiking 14:21 0.95 km (15:06 / km) +134m 8:51 / km
ahr:104 max:134 shoes: Shimano SH-MT34L
7:14 AM; Downtown Minneapolis
The usual benchmark plus shoulder strengthening forward and sideway arm lifts.
Biking Commuting 30:33 14.1 km (2:10 / km) +39m 2:08 / km
ahr:130 max:149 shoes: All-City Space Horse
6:29 AM; Minneapolis-St. Paul
21.0 °C; Partly cloudy
Carbon copy of yesterday morning, red sun rising, veiled by clouds and smoke. Odd, minor defect on the bike: when I got to the intersection from the Snelling off ramp and Como, I slowed to a stop to let a waiting car cross the intersection on Como. He insisted I keep riding. I had forgotten to downshift and stepped heavily into my pedals to avoid making him wait too long and felt something give, followed by a loud clanking coming from my rear wheel. I was first afraid that one of the spokes had popped but it was my wheel having been pulled out of alignment and the magnet for the speed/cadence sensor clanking against the receiver unit. I do adjust the cam so I have to use both hands to tighten it, amazed that I was able to pull that hard. As for the driver: I appreciate the thought but I think that motorist should take their right of way when a cyclist is approaching. It teaches bad habits among cyclists.
Hiking 42:16 [1] 3.91 km (10:49 / km) +23m 10:30 / km
ahr:90 max:114 shoes: Hoka One One Clifton 2
4:35 PM; Hamline Midway/Frogtown
26.8 °C; Partly cloudy
My earlier hope for rain evaporated in fornt of my eyes, the dark clouds dissolving east and south. Dogs are very good generally not pestering people. A woman was sitting on the curb by State of Minnesota Mediation Services, waiting for her ride. Dogs had been running ahead, right past her. I apologized, she said she had been a little concerned but appreciated their good behavior. Unfortunately, the dogs seem to pay attention to people who are fearful ...
Biking Commuting 34:03 14.11 km (2:25 / km) +71m 2:21 / km
ahr:130 max:155 shoes: All-City Space Horse
3:48 PM; Minneapolis-St. Paul
26.9 °C; Partly cloudy
I was taking it pretty easy. While crossing W River Rd at CLT, I pulled my rear wheel again, taking me down a notch or two after I was buoyed this morning for having such powerful legs. I should have tightened the cam bolt a turn because it happened again while crossing River Rd a second time. I did and the rest went without a hitch, though I do think I need to measure the chain links, it may be time for a new one. Always something ...
Wednesday Aug 15, 2018 #
Biking Commuting 32:38 14.06 km (2:19 / km) +46m 2:17 / km
ahr:122 max:143 shoes: All-City Space Horse
6:21 AM; Minneapolis-St. Paul
20.5 °C; Clear
Cooler than the previous mornings. Stopped for a couple of pictures and generally, took it easy.
Hiking 45:16 [1] 3.98 km (11:22 / km) +20m 11:06 / km
ahr:88 max:107 shoes: Hoka One One Clifton 2
4:28 PM; Hamline Midway/Frogtown
28.4 °C; Partly cloudy
Very normal walk. Again thinking that the yellow blinky light on Pierce Butler to help pedestrians cross at Hamline is worthless because most drivers wantonly disregard it. I was in the crosswalk, light blinking and several cars drove pat me and the dogs.
Biking Commuting 32:56 14.43 km (2:17 / km) +64m 2:14 / km
ahr:136 max:160 shoes: All-City Space Horse
3:40 PM; Minneapolis-St. Paul
28.8 °C; Partly cloudy
Somewhat of a headwind most of the way. A young woman passed me on Dinkytown Greenway, her legs moving at a masher pace. She said something to me in passing which might have been just have a pleasantry but could have been a taunt, too. My legs still tired from yesterday's decent workout. I let her go, keeping up my heading in the wind pace. Passed her near the top of the Greenway, she was ahead of me again because she took the shortcut. Finally, still not changing my pace, I left her behind on the campus connector.
Tuesday Aug 14, 2018 #
Biking Commuting 39:56 17.49 km (2:17 / km) +73m 2:14 / km
ahr:128 max:153 shoes: All-City Space Horse
6:26 AM; Hamline Midway/Como Park
23.6 °C; Clear
Shorter route via Dunn bos, on W River Rd. Leaving from the coffee shop I beheld someone wearing the same sisu skiers shirt I was sporting, the 2013 version. It was John K, walking his dog. Exchanged a few words and kept going. Hit 50 km/h going down the hill under Franklin Bridge. The rest was rather slowish.
Hiking 41:27 3.76 km (11:01 / km) +42m 10:26 / km
ahr:96 max:125 shoes: Hoka One One Clifton 2
4:26 PM; Hamline Midway/Frogtown
30.2 °C; Cloudy
Stopped to vote at the Hamline Highrise for the primary elections today. The dogs were a great help, they provided the affidavit of citizenship and good standing for me. Clouded up since the ride home, the heat was not oppressive at all.
Biking Commuting 31:04 14.27 km (2:11 / km) +72m 2:07 / km
ahr:141 max:162 shoes: All-City Space Horse
3:44 PM; Hamline Midway/Como Park
30.7 °C; Clear
Hot ride, just like yesterday afternoon.
Roller Skiing Classic 50:07 10.58 km (4:44 / km) +119m 4:29 / km
ahr:144 max:165 shoes: One Way Classic 5
7:12 PM; Battle Creek West, St. Paul
25.5 °C; Partly cloudy
EU MYR 4 x 5:00 L3/L4. Excellent intervals. mostly double poling, a little kick-double pole on the steeper sections. This is where Karl still has an edge on me, technician he is.
Roller Skiing Classic 33:20 3.93 km (8:29 / km) +53m 7:57 / km
shoes: One Way Classic 5
6:33 PM; Battle Creek West, St. Paul
26.4 °C; Partly cloudy
Heather was leading the training tonight. she had a variety of striding drills for us. I try to remember them, two times each:
Striding--no poles
Striding--with short section of running steps
Scooter, on one ski, two left, two right
Striding--with poles
Striding--no poles, kick-kick-glide
Striding--no poles, step-skip
Monday Aug 13, 2018 #
Biking Commuting 31:23 14.08 km (2:14 / km) +44m 2:12 / km
ahr:131 max:155 shoes: All-City Space Horse
6:25 AM; Minneapolis-St. Paul
22.6 °C; Clear
Taking it easy this AM, warm and humid.
Hiking 43:47 [1] 3.91 km (11:12 / km) +21m 10:54 / km
ahr:90 max:115 shoes: Hoka One One Clifton 2
4:27 PM; Hamline Midway/Frogtown
31.9 °C; Clear
Picked the first beans after getting home.
Biking Commuting 31:22 14.1 km (2:13 / km) +66m 2:10 / km
ahr:136 max:152 shoes: All-City Space Horse
3:45 PM; Hamline Midway/Como Park
33.3 °C; Clear
Swirling wind.
Sunday Aug 12, 2018 #
Hiking 1:40:42 [1] 8.16 km (12:20 / km) +46m 12:00 / km
shoes: Hoka One One Clifton 2
7:38 AM; Hamline Midway/Como Park
22.7 °C; Clear
They painted pickleball lines on the parking lot of the industrial building sitting on top of the former Midway stadium site, complete with a sign telling potential users that they need to sign a disclaimer prior to using it. Lines are also painted on south of fairgrounds parking lot.