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Training Log Archive: cfosp1

In the 31 days ending May 31, 2015:

activity # timemileskm+m
  Biking Commuting35 22:57:21 364.6(3:47) 586.76(2:21) 3337
  Hiking26 18:41:48 64.26(17:27) 103.42(10:51) 990
  Roller Skiing Skate4 5:10:32 40.15(7:44) 64.62(4:48) 653
  Biking: Trail/Road6 4:05:57 50.67(4:51) 81.54(3:01) 486
  Kayak: Lake3 2:43:10 9.51(17:09) 15.31(10:39) 72
  Biking: Trail1 57:55 6.67(8:41) 10.73(5:24) 74
  Swimming: Laps1 23:36 0.63(37:36) 1.01(23:22)
  Strength: Flexibility1 7:17
  Total64 55:07:36 536.49 863.39 5612
  [1-5]64 55:07:35

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Sunday May 31, 2015 #

7 AM

Hiking 1:00:11 [1] 5.57 km (10:48 / km) +43m 10:24 / km
shoes: Nike Air Pegasus+ 29 Trail WR

Our favorite: Energy Park W of Snelling. Had to wait 5:00 to let two long freights pass by the UMN Transit Way bridge. Then onto the abandoned track, with water hazards, etc. Dogs were covered in slime but almost dry by the time we made it home.
7 PM

Hiking 54:00 [1] 2.63 km (20:32 / km) +7m 20:16 / km
shoes: Nike Air Pegasus+ 29 Trail WR

Walk with Lynn and the dogs. Said hi to some extended neighbors near Hamline and Pierce Butler, two older guys Steve and Larry, who had a lot of memories about growing up in the neighborhood. The evening felt warmer than it had anytime during the day.

Saturday May 30, 2015 #

6 AM

Biking Commuting 24:00 intensity: (2:31 @1) + (8:23 @2) + (13:06 @3) 8.79 km (2:44 / km) +77m 2:37 / km
ahr:134 max:149 shoes: All-City Space Horse

Wind slightly in my favor on way home but even though this was mostly a double poling workout, my legs felt tired.

Hiking 32:22 [1] 3.71 km (8:43 / km) +22m 8:28 / km
ahr:98 max:120 shoes: All-City Space Horse

Quick walk witht the dogs, usual short route.

Biking Commuting 23:56 intensity: (5:45 @1) + (11:28 @2) + (6:43 @3) 9.66 km (2:29 / km) +72m 2:23 / km
ahr:127 max:150 shoes: All-City Space Horse

Ride to Saturday morning roller ski training. Swung by Karl, I woke him up. He passed today.

Roller Skiing Skate 1:11:10 intensity: (7:05 @1) + (20:19 @2) + (25:07 @3) + (5:03 @4) + (13:36 @5) 14.35 km (4:58 / km) +126m 4:45 / km
ahr:141 max:173 shoes: Pursuit T6004 roller skis

Saturday morning roller skiing at Swede Hollow. Good workout with John B, Tom F and Julie R. Was going to swing by Karl, but he had just woken up.
2:00 double poling at L4
2:00 on, 2:00 off.
Great conditions for an intensive workout.

Thursday May 28, 2015 #

6 AM

Biking Commuting 37:47 intensity: (4:36 @1) + (6:42 @2) + (18:28 @3) + (5:47 @4) + (2:14 @5) 18.42 km (2:03 / km) +72m 2:01 / km
ahr:140 max:164 shoes: All-City Space Horse

Good ride in, as always, pushing a little harder than I meant to. Mostly taking advantage of the absence of wind and cooler temps. Quite a few riders out there and lots of walker on the River Blvd. I don't really want to but I may have to start taking the road again. often walkers and runners are going three or four abreast.
12 PM

Hiking 21:44 intensity: (21:32 @1) + (12 @2) 1.93 km (11:16 / km) +19m 10:44 / km
ahr:93 max:122 shoes: Nike Air Pegasus+ 29 Trail WR

Probably one of the last times around Brownie Lake for the foreseeable future, my team is moving downtown, to City Center. Mixed feelings about this. I will miss my bike ride to TCW and the nice setting right next to Brownie Lake and Cedar Lake Trail. On the upside, I will be able to take the Green Line to work. No more driving in heavy traffic or nasty weather.
3 PM

Biking Commuting 41:50 intensity: (3:10 @1) + (14:14 @2) + (22:12 @3) + (2:14 @4) 18.04 km (2:19 / km) +112m 2:15 / km
ahr:136 max:156 shoes: All-City Space Horse

A real summer ride. Almost 30 C. And windy. Glad that but for going S on Snelling, I did not have to face the wind. Lots of people out enjoying this beautiful afternoon.
4 PM

Hiking 36:31 [1] 3.57 km (10:14 / km) +28m 9:51 / km
ahr:98 max:114 shoes: Nike Air Pegasus+ 29 Trail WR

Dogs, even Roux, aren't pulling as hard when it's getting warmer. But we're having fun anyway.

Wednesday May 27, 2015 #

6 AM

Biking Commuting 38:02 intensity: (3:54 @1) + (2:57 @2) + (23:24 @3) + (5:23 @4) + (2:24 @5) 18.4 km (2:04 / km) +77m 2:01 / km
ahr:142 max:162 shoes: All-City Space Horse

The clouds cleared out by the time I started riding. nice and cool, still wet from the overnight rains. Much wetter W of downtown. Quite a bit of traffic out there on the trails.
10 AM

Biking Commuting 18:07 intensity: (10:00 @1) + (3:00 @2) + (5:07 @3) 4.8 km (3:46 / km) +34m 3:39 / km
shoes: All-City Space Horse

I never carry a bike lock because my place of work has supervised cycle parking. I am still about the only guy who doesn't lock his bike but I just don't see the point. One of the problems with that is that I forget to pack a lock when I need to stop someplace on the way too or from work, like buying coffee beans at Dunn Bros or today, PT at Fairview University Village (god forbid due a technical malfunction, hasn't happened yet). I decided to zip over to Home Depot and buy a cable and a lock which I will store at work for occasions just like this. Amazing, I figured out that I can make it to HD, shop and back in less than 30 minutes, Bummer is that we will move downtown in a couple of weeks just as I'm realizing this.
2 PM

Biking Commuting 40:16 intensity: (4:49 @1) + (12:47 @2) + (20:11 @3) + (2:12 @4) + (17 @5) 18.74 km (2:09 / km) +79m 2:06 / km
ahr:135 max:159 shoes: All-City Space Horse

A real summer day, warm and humid, the sweat just squirting out of my pores! Headed out from work early, PT session, with a different therapist. It's like with having a variety of coaches, everyone brings there own preferences and biases and I find to benefit each time this happens.

Hiking 43:50 [1] 3.9 km (11:14 / km) +25m 10:53 / km
ahr:95 max:120 shoes: Nike Air Pegasus+ 29 Trail WR

Hot, all of us, but still fun. Took one last picture of the starlings, which seem to be ready to fly the nestm just 3 weeks after hatching. Long oil tanker train under pedestrian bridge, just 500 m from our house. They seem to be jumping the tracks and tipping over all the time.

Tuesday May 26, 2015 #

6 AM

Biking Commuting 41:03 intensity: (4:51 @1) + (19:54 @2) + (15:11 @3) + (1:07 @4) 18.28 km (2:15 / km) +75m 2:12 / km
ahr:132 max:154 shoes: All-City Space Horse

The weather didn't look bad at all, so I rode. Very pleasant ride. Experimenting with pedaling form. never thought of that but wondered whether I was doing this correctly. Seems like I wasn't. Feels odd to try something new,, works different muscles but speed seems to increase with same effort applied. We'll see ...
3 PM

Biking Commuting 40:42 intensity: (1:34 @1) + (7:58 @2) + (26:03 @3) + (3:03 @4) + (2:04 @5) 18.22 km (2:14 / km) +80m 2:11 / km
ahr:141 max:162 shoes: All-City Space Horse

Dry ride in, 30% chance of rain in the forecast. By noon it was pouring and it didn't let up. Getting on the bike was like stepping in an early summer lake, not quite warm enough for a swim. But it wasn't all bad. very few fellow cyclists out, in spite of a good number I encountered in the morning. At home, I brought the bike to the water tap at the side of the hous and washed off the grime. Ready for the ride in summer heat forecast for tomorrow!

Monday May 25, 2015 #

7 AM

Hiking 1:06:53 [1] 5.27 km (12:41 / km) +29m 12:21 / km
ahr:94 max:108 shoes: Asolo FSN 95

Windy, rainy hike along the beach. Had hoped for one more paddle but the ocean-like breakers would have been too much for my toy kayak. The dogs loved it, in and out of the waves. When we got close to the Sioux, they sprinted ahead. I called, and there were three dogs coming towards me. The stranger was almost a spitting image of roux. We hiked back along the old RR grade to stay out of the stiff NE wind.

Sunday May 24, 2015 #

7 AM

Biking: Trail/Road 32:40 intensity: (22:35 @1) + (5:33 @2) + (3:55 @3) + (37 @4) 8.42 km (3:53 / km) +77m 3:43 / km
ahr:112 max:156 shoes: Gravity 19.5" 29er MTB

Getting Roux started on some longer, faster runs. He's tireless. Along and across Hwy 13 on lead, the rest free running. Got spooked by a passing car on 13 once and pointed at a deer on McCulloch but came immediately when I called. a good pup!

Biking: Trail/Road 6:44 intensity: (1 @0) + (6:43 @1) 2.09 km (3:13 / km) +2m 3:12 / km
ahr:95 max:107 shoes: Gravity 19.5" 29er MTB

Quick ride with both dogs, warm-up for Roux. Met neighbors with their two labs, very civilized encounter.
11 AM

Kayak: Lake 27:29 intensity: (8:09 @1) + (18:51 @2) + (29 @3) 3.03 km (9:04 / km) +54m 8:20 / km
ahr:121 max:139 shoes: Pelican Trailblazer Kayak

Caught a few tiny trout and then headed back. An older guy in a nice composite sea kayak decked out in nice gear head to toe circled me, sneering at my primitive craft. But guess who had the better workou ;-) Made pretty good time and feeling it in my arms and shoulders.

Kayak: Lake 31:17 intensity: (30:47 @1) + (30 @2) 3.15 km (9:56 / km) +4m 9:52 / km
ahr:105 max:123 shoes: Pelican Trailblazer Kayak

Headed for Sioux for an upper body workout. Felt that I had done the same thing yesterrday. Have to build this into my routine everytime I'm up here. A few rain drops and zero wind, got more wet from the paddle and sweating. On the Sioux, fish rising everywhere. They looked like small fry but I had to cast a fly. ...
5 PM

Biking: Trail 57:55 intensity: (50:50 @1) + (5:33 @2) + (1:32 @3) 10.73 km (5:24 / km) +74m 5:13 / km
ahr:86 max:142 shoes: All-City Space Horse

Leisurely ride with Lynn, many interruptions, photos, chatting with friends, taking in the sights ... I remember xc skiing along this trail with Lynn, BK (before kids), ~25 years ago. Now, there are fancy houses everywhere, the upscale Wild Rice Restaurant, even condo and townhouse development. Then, there was only the sanitarium in early stages of dismantlement.

Saturday May 23, 2015 #

10 AM

Kayak: Lake 1:08:38 [1] 6.15 km (11:10 / km) +6m 11:06 / km
ahr:87 max:97 shoes: Hobie Island Adventure Tandem

Pedal paddled up to the eagles' nest, no birds in evidence. beautiful on the water, some wind and minor waves off shore. Then to Friendly Valley. Gorgeous morning! This was not an intensive workout by any means bit I did feel the constant pedaling in my muscles and knees. More of a strength session.
3 PM

Kayak: Lake 35:46 intensity: (15:00 @1) + (10:00 @2) + (10:46 @3) 2.98 km (12:00 / km) +8m 11:51 / km
shoes: Pelican Trailblazer Kayak

Nice upper body workout for the first 20 minutes on the lake, then some exploring on the Onion River. Will ask Mike if he'll let me cut some low-haning branches that block the way so I can extend the travel distance.

Friday May 22, 2015 #

6 AM

Biking: Trail/Road 48:39 intensity: (10:21 @1) + (21:15 @2) + (17:03 @3) 19.09 km (2:33 / km) +107m 2:29 / km
ahr:129 max:151 shoes: All-City Space Horse

Working from home today, rode to Dunn Bros on Grand to pick up the weekly pound of beans. On the way, I saw Kitty, running with Erika, Nancy and another of her friends along Summit, said hi to them. Gorgeous day for any type of outdoor activity. Looking forward to leaving for Washburn and the Lake this PM.

Thursday May 21, 2015 #

6 AM

Biking Commuting 41:24 intensity: (2:34 @1) + (8:07 @2) + (23:43 @3) + (6:38 @4) + (22 @5) 18.41 km (2:15 / km) +84m 2:12 / km
ahr:141 max:158 shoes: All-City Space Horse

Still a little bite to the morning air but it's getting better. A slight headwind on Cedar Lake Trail kept me in check.
3 PM

Biking Commuting 41:27 intensity: (2:01 @1) + (8:13 @2) + (27:47 @3) + (2:36 @4) + (50 @5) 18.47 km (2:15 / km) +133m 2:10 / km
ahr:140 max:163 shoes: All-City Space Horse

Beautiful early summer afternoon, that's what it felt like. Stopped for PT at University Village. My therapist thinks that she'll get the knee back in shape.

Hiking 36:33 [1] 3.62 km (10:06 / km) +29m 9:42 / km
ahr:99 max:117 shoes: Nike Air Pegasus+ 29 Trail WR

I would have forgotten the stool sample but Roux reminded me by providing one on the first leg of our walk. So we made the short detour to the Midway Animal Hospital to drop it off. Always a happy place to visit for both dogs.

Wednesday May 20, 2015 #

6 AM

Biking Commuting 41:43 intensity: (5:15 @1) + (19:55 @2) + (13:37 @3) + (2:32 @4) + (24 @5) 18.38 km (2:16 / km) +81m 2:13 / km
ahr:132 max:159 shoes: All-City Space Horse

Not quite as frigid as the previous two mornings, and again very little wind. I'll take it any time! Took it easy after yesterday's roller ski intervals.
4 PM

Biking Commuting 36:57 intensity: (3:04 @1) + (10:12 @2) + (18:27 @3) + (3:00 @4) + (2:14 @5) 18.04 km (2:03 / km) +94m 2:00 / km
ahr:139 max:165 shoes: All-City Space Horse

Beautiful afternoon, a gentle tailwind helping me along.

Hiking 34:30 [1] 3.51 km (9:50 / km) +23m 9:31 / km
ahr:95 max:111 shoes: Nike Air Pegasus+ 29 Trail WR

Quick walk. Students are leaving Haline U for summer vacation, it's that time of the year. Two young boys climbing up on the super structure fo the pedestrian bridge I asked them how the air was up there when I crossed beneath them. They answered very good!

Tuesday May 19, 2015 #

6 AM

Biking Commuting 43:42 intensity: (4:50 @1) + (26:15 @2) + (12:37 @3) 18.36 km (2:23 / km) +104m 2:19 / km
ahr:130 max:151 shoes: All-City Space Horse

Little wind, but quite chilly. Dug out some XC ski gloves and glad I did. Toes were all tingly again. But what a beautigul morning. The roads wet and fresh from a light rain shower, a cloud bank, pink frp, the morning sun hanging across Minneapolis. Just beautiful!
3 PM

Biking Commuting 39:34 intensity: (2:33 @1) + (6:06 @2) + (19:47 @3) + (5:58 @4) + (5:10 @5) 18.02 km (2:12 / km) +99m 2:08 / km
ahr:143 max:172 shoes: All-City Space Horse

Taking it easy, fairly.
4 PM

Hiking 34:06 intensity: (33:58 @1) + (8 @2) 3.29 km (10:22 / km) +25m 9:59 / km
ahr:96 max:122 shoes: Nike Air Pegasus+ 29 Trail WR

The usual, dogs happy and appreciative.
6 PM

Roller Skiing Skate 1:02:55 intensity: (13:02 @1) + (4:04 @2) + (17:29 @3) + (12:56 @4) + (15:24 @5) 13.61 km (4:37 / km) +177m 4:20 / km
ahr:142 max:171 shoes: Pursuit T6004 roller skis

Nice intervals on this beautiful evening.
Needed to get used again to doing intervals with my Garmin The buzzing for being not in the right zone is really annoying.
My HRM pooped out after two if five intervals, must have been the high VO2 max ;-) I think I just forgot to recharge.
5 x 5:00 at L4
~5:00 recovery between intervals
Cooldown

Roller Skiing Skate 26:59 intensity: (5:26 @1) + (7:05 @2) + (10:01 @3) + (3:04 @4) + (1:23 @5) 5.38 km (5:01 / km) +54m 4:47 / km
ahr:134 max:164 shoes: Pursuit T6004 roller skis

Beautiful evening, carpooled with Karl. Full contingent there.
Warm-up
Locomotion (or core "crunch") drill
Adding V2 skate to poling
Full V2
On to intervals

Monday May 18, 2015 #

6 AM

Biking Commuting 48:30 intensity: (2:24 @1) + (25:43 @2) + (19:19 @3) + (1:04 @4) 18.4 km (2:38 / km) +166m 2:31 / km
ahr:133 max:157 shoes: All-City Space Horse

Cool weather and a stiff headwind made for a challenging commute. I passed one cyclist on the Transit Way, he was wearing full winter gear, including handle bar mitts. We both remarked that we'd be looking forward to the ride home this PM. A sprinkle that started as I was struggling up Cedar Lake Trail felt and sounded like sleet pellets. My hands and feet were all tingly when I got to work. The Almanzo crowd was lucky that the weather wasn't like this on Saturday.
3 PM

Biking Commuting 35:57 intensity: (1:50 @1) + (8:12 @2) + (17:36 @3) + (4:43 @4) + (3:36 @5) 17.98 km (2:00 / km) +97m 1:57 / km
ahr:142 max:164 shoes: All-City Space Horse

Opposite of this morning: the tailwind was as if someone was gently pushing me along. No windchill factor, either.

Hiking 36:49 [1] 3.59 km (10:15 / km) +27m 9:53 / km
ahr:93 max:111 shoes: Nike Air Pegasus+ 29 Trail WR

Today we shared Energy Park with two lawn tractors. Easy to coexist for two such well-behaved dogs!

Sunday May 17, 2015 #

8 AM

Hiking 57:36 intensity: (50:00 @1) + (5:00 @2) + (2:36 @3) 5.23 km (11:01 / km) +66m 10:22 / km
shoes: Nike Air Pegasus+ 29 Trail WR

Hiked along Energy Park Drive, then cut across to abandoned track. The three of us loved it. Mellie and Roux had a great tie sloshing through an adjacent wetland. Warm summer rain at the end.

Saturday May 16, 2015 #

7 AM

Roller Skiing Skate 57:41 intensity: (39 @1) + (13:36 @2) + (24:35 @3) + (4:52 @4) + (13:59 @5) 11.38 km (5:04 / km) +112m 4:50 / km
ahr:147 max:184 shoes: Pursuit T6004 roller skis

8 x 2:00 double poling, 2:00 rest
Cool down
Nice workout with John, Karl and Tom F

Biking Commuting 22:07 intensity: (5:25 @1) + (9:55 @2) + (6:47 @3) 8.65 km (2:33 / km) +65m 2:28 / km
ahr:129 max:146 shoes: All-City Space Horse

Minnehaha and Pierce Butler much busier than usual.

Hiking 45:32 intensity: (44:47 @1) + (45 @2) 4.35 km (10:28 / km) +40m 10:00 / km
ahr:102 max:127 shoes: Nike Air Pegasus+ 29 Trail WR

The usual Saturday morning adventure with the dogs.

Biking Commuting 31:58 intensity: (20:48 @1) + (8:29 @2) + (2:41 @3) 10.73 km (2:59 / km) +75m 2:53 / km
ahr:115 max:150 shoes: All-City Space Horse

Riding to roller ski workout with Karl.

Roller Skiing Skate 11:37 intensity: (4:58 @1) + (3:44 @2) + (2:55 @3) 2.86 km (4:04 / km) +1m 4:03 / km
ahr:125 max:146 shoes: Pursuit T6004 roller skis

Quick warm-up before double pole workout.

Friday May 15, 2015 #

6 AM

Biking Commuting 48:44 intensity: (10:00 @1) + (5:00 @2) + (15:00 @3) + (12:00 @4) + (6:44 @5) 21.55 km (2:16 / km) +86m 2:13 / km
shoes: All-City Space Horse

Weekly coffee bean purchase at Dunn Bros. Roads and trails still wet. Almost wiped out when I took the turn from River Parkway onto the Greenway ramp a little aggressively. Fortunately, I was able to correct.
3 PM

Biking Commuting 38:08 intensity: (1:37 @1) + (4:51 @2) + (21:37 @3) + (7:49 @4) + (2:14 @5) 17.95 km (2:07 / km) +92m 2:04 / km
ahr:144 max:167 shoes: All-City Space Horse

Beautiful afternoon ride home. Truly a spring day!

Hiking 29:57 intensity: (29:39 @1) + (18 @2) 3.25 km (9:13 / km) +26m 8:52 / km
ahr:105 max:124 shoes: Nike Air Pegasus+ 29 Trail WR

Swift walk before mortgage refinance closing. Well worth it, just beautiful out. The lawn at Energy Park was soft from the rain.

Thursday May 14, 2015 #

Note

MRI results for bum right knee:
:-) Meniscus and ligament intact
:-( Grade 2-3 thinning of cartilage in various locations
:-( Doc says the popping and pain comes from patella shifting left and right
:-( No running until symptoms gone
:-( NO more long distance running
:-) Long distance = longer than half marathon
:-) Biking, skiing, swimming OK
PT to strengthen treat knee pain (esp. vastus medialis of quad to stabilize patella)
Possibly a cortisone shot to stop inflamation (I'm holding off on this for now)

Has anyone dealt with this type of condition and additional advice?
C • there is a lot of good runn... 3

Wednesday May 13, 2015 #

5 AM

Biking Commuting 27:48 intensity: (6:46 @1) + (12:54 @2) + (8:08 @3) 11.36 km (2:27 / km) +58m 2:23 / km
ahr:129 max:150 shoes: All-City Space Horse

By far not as grim of a weather as yesterday but still crisp for mid-May.

Biking Commuting 22:41 intensity: (13:51 @1) + (7:18 @2) + (1:32 @3) 7.33 km (3:06 / km) +36m 3:01 / km
ahr:117 max:138 shoes: All-City Space Horse

Griggs blocked at Dayton by big tree limb (rather half a tree). Other than that, nothing to report.
1 PM

Biking: Trail/Road 19:34 intensity: (3:31 @1) + (10:55 @2) + (5:08 @3) 6.77 km (2:53 / km) +68m 2:45 / km
ahr:129 max:145 shoes: All-City Space Horse

Very pleasant afternoon.
2 PM

Hiking 33:38 [1] 3.46 km (9:43 / km) +37m 9:14 / km
ahr:99 max:113 shoes: Nike Air Pegasus+ 29 Trail WR

Beautiful afternoon, off early after Secure360 conference. No better way to spend it.

Tuesday May 12, 2015 #

6 AM

Biking: Trail/Road 29:28 intensity: (7:40 @1) + (15:11 @2) + (6:37 @3) 11.61 km (2:32 / km) +82m 2:27 / km
ahr:127 max:146 shoes: All-City Space Horse

I wish I could have said I was going for my breakfast beer but that wasn't so. Just testing the temp and to see if I the roads were dry enough to ride my bike to River Center in street clothes. I decided I could. Stiff NW wind and brisk temps.

Biking Commuting 22:39 intensity: (15:48 @1) + (5:15 @2) + (1:36 @3) 7.32 km (3:06 / km) +49m 3:00 / km
ahr:116 max:146 shoes: All-City Space Horse

Cool but pleasant ride, thanks to a good tail wind. Hardly broke a sweat. Rode along Marshall until thwarted by construction. Finished on Selby. Limited bike parking at River Center but I was the first one there.
3 PM

Biking Commuting 22:55 intensity: (7:28 @1) + (11:28 @2) + (3:59 @3) 6.67 km (3:26 / km) +179m 3:02 / km
ahr:124 max:147 shoes: All-City Space Horse

What a relief to sit on the bike after a day in stuffy rooms, even though the presentations were interesting. Quite windy but the sun made it bearable.

Hiking 34:00 [1] 3.66 km (9:17 / km) +36m 8:51 / km
ahr:98 max:115 shoes: Nike Air Pegasus+ 29 Trail WR

Good pace today, no-nonsense walk with cooperative dogs.
6 PM

Roller Skiing Skate 1:20:10 intensity: (14:56 @1) + (24:54 @2) + (17:13 @3) + (4:38 @4) + (18:29 @5) 17.04 km (4:42 / km) +183m 4:28 / km
ahr:138 max:178 shoes: Pursuit T6004 roller skis

First roller skiing workout of the season. Seems to work with my knee, so glad about that.
Warm-up
Technique drills with and without poles
6 x 4:00 at L4, alternating poles and no poles
Cool-down
And as always good company!

Monday May 11, 2015 #

6 AM

Biking Commuting 36:45 intensity: (2:44 @1) + (4:26 @2) + (17:17 @3) + (9:08 @4) + (3:10 @5) 18.38 km (2:00 / km) +85m 1:57 / km
ahr:143 max:161 shoes: All-City Space Horse

Nice ride in, some road spray and a lttle rain, but nothing more than the sweat I would have generated anyway.
3 PM

Biking Commuting 42:22 intensity: (3:42 @1) + (18:34 @2) + (19:42 @3) + (24 @4) 18.5 km (2:17 / km) +87m 2:14 / km
ahr:133 max:153 shoes: All-City Space Horse

Stopped at two Minneapolis Bicycle Coalition Pit Stops set up for the Mpls bicycle week. People were very nice and gave me trinkets. A little sprinkle in the air but nothing too bad. Cooler now than this morning, but hey you can have it your way some time: had a tail wind this orning and somewhat of a tailwind this PM, too.
4 PM

Hiking 38:16 [1] 3.67 km (10:26 / km) +26m 10:04 / km
shoes: Nike Air Pegasus+ 29 Trail WR

Slight variation from our regular routine: Going under Energy Park Drive/Snelling Bridge to go to Midway Animal Hospital for Roux's Lyme booster shots. Why don't they have a Lyme vaccine for humans if they have it for dogs? A vet visit has always been a favorite with all of my dogs Treats? Treats! Who cares about that little prick. And Roux gained three pound since the hook worm cure he started a couple of weeks ago.
C • Lyme vaccine 3

Sunday May 10, 2015 #

11 AM

Hiking 59:20 [1] 4.99 km (11:53 / km) +45m 11:23 / km
shoes: Nike Air Pegasus+ 29 Trail WR

Checked on European starling nest: the eggs have hatched.

Saturday May 9, 2015 #

6 AM

Biking Commuting 16:45 intensity: (15:08 @1) + (1:37 @2) 7.25 km (2:19 / km) +15m 2:17 / km
ahr:81 max:132 shoes: All-City Space Horse

Not exactly how I like to start a beautiful Saturday morning, heading to get an MRI of my knee. But I am glad they got me in within a week. Making the best of a bad thing, I rode my bike.

Biking Commuting 39:46 intensity: (23:59 @1) + (8:44 @2) + (5:18 @3) + (1:45 @4) 12.93 km (3:05 / km) +113m 2:57 / km
ahr:121 max:150 shoes: All-City Space Horse

Rode down Bruece Vento Trail and Swede Hollow to check out trail conditions for potential roller ski session. Looked pretty decent, very little debris. Saw DanH, at it already on roller skis. Then to St. Paul Farmer's Market and new Saints stadium, followed by stop at Trung Nam for some croissants.
1 PM

Hiking 57:06 [1] 4.79 km (11:55 / km) +39m 11:27 / km
ahr:89 max:120 shoes: Nike Air Pegasus+ 29 Trail WR

Opened a route through the shrubbery near Lexington. Saw duck on eggs, she did not fly away this time.

Friday May 8, 2015 #

6 AM

Biking Commuting 41:24 intensity: (2:26 @1) + (16:09 @2) + (20:55 @3) + (1:54 @4) 18.32 km (2:16 / km) +94m 2:12 / km
ahr:135 max:156 shoes: All-City Space Horse

Roads had dried out after last night's rain, much cooler but certainly pleasant enough.
5 PM

Biking: Trail/Road 1:05:45 intensity: (18:52 @1) + (30:49 @2) + (15:26 @3) + (38 @4) 25.47 km (2:35 / km) +101m 2:32 / km
ahr:126 max:154 shoes: All-City Space Horse

Attending Lynn's faculty/student party at Ira's. Did not feel like hanging around work till 5:30 PM on a Friday and wanted to put in the distance I was missing from my commute home. So did Cedar Lake N-Cedar Lake S and around the lakes. Lots of people out and fun to ride some trails I am not used to. Very pleasant ride albeit a little on the flat side.

Thursday May 7, 2015 #

4 PM

Hiking 33:46 [1] 3.38 km (9:59 / km) +22m 9:41 / km
ahr:93 max:121 shoes: Nike Air Pegasus+ 29 Trail WR

Walk in sultry conditions. Made it back just in time before the rain.

Wednesday May 6, 2015 #

6 AM

Swimming: Laps 23:36 intensity: (3:00 @2) + (14:00 @3) + (4:00 @4) + (2:36 @5) 1.01 km (23:22 / km)

300 yd breast
6 x 50 yd free
500 yd breast
4 PM

Hiking 40:00 [1] 3.62 km (11:03 / km) +43m 10:26 / km
shoes: Nike Air Pegasus+ 29 Trail WR

The same old walk with some fun animal observations:
1. I had been seeing a European starling flying out of a crack in a garage door of one of the industrial buildings. Since he flew out everyt time just before we reached the door, I thought that the nest must be close to the hole and that he must be sitting on eggs. So I stuck my camera in the crack and took a couple of flash images. Sure enough, five light blue eggs.
2. About a 100 m farther, a duck flew up every time we approached. Another nest. I hopped onto the retaining wall, and sure enough, between a garbage container and a busy rail yard, a cozy-looking nest with a clutch of nine eggs.

Tuesday May 5, 2015 #

6 AM

Biking Commuting 35:57 intensity: (2:56 @1) + (4:58 @2) + (20:01 @3) + (1:20 @4) + (6:42 @5) 18.41 km (1:57 / km) +82m 1:55 / km
ahr:142 max:169 shoes: All-City Space Horse

From the beginning, I noticed a gentle tailwind. Had not st out to ride fast, but somehow I got fast and faster. Quite a few obstructions on the course, first, a large group of runners who only reluctantlymoved out of the way and then several group rides, one lagrge one riding 2-3 abreast. The large group did so in the blind turns Between Northern Pacific #9 and 10th Str bridge. What is it with those people?
3 PM

Biking Commuting 43:57 intensity: (3:34 @1) + (23:51 @2) + (15:20 @3) + (1:12 @4) 18.04 km (2:26 / km) +127m 2:21 / km
ahr:133 max:154 shoes: All-City Space Horse

Wind still coming from SE, I have to say it was more fun this morning. But a beautiful afternoon!

Hiking 32:26 [1] 2.98 km (10:53 / km) +31m 10:21 / km
shoes: Nike Air Pegasus+ 29 Trail WR

6 PM

Hiking 1:07:58 intensity: (50:31 @1) + (13:39 @2) + (3:48 @3) 7.39 km (9:12 / km) +215m 8:02 / km
ahr:114 max:145 shoes: Nike Air Pegasus+ 29 Trail WR

Could not partake in the intensity sessions because of bad knee. Pole hiked instead, L1, with some nice uphill interruptions. My knee was not happy ...

Strength: Flexibility 7:17 [1]
ahr:90 max:113 shoes: Nike Air Pegasus+ 30

Did my own thing, seeking shelter behind a storage container,
Hip exercises, push-ups, bridge, dips. Staying off my knee

Monday May 4, 2015 #

6 AM

Biking Commuting 40:59 intensity: (8:49 @1) + (19:57 @2) + (8:54 @3) + (2:06 @4) + (1:13 @5) 18.36 km (2:14 / km) +77m 2:11 / km
ahr:130 max:162 shoes: All-City Space Horse

Bright and early. Full moon setting SE. A lot of evidence of yesterday's thunderstorm, very localized around the UMN campus. No serious damage, just a lot of leaf litter on trail and roads.
3 PM

Biking Commuting 39:42 intensity: (2:46 @1) + (10:08 @2) + (18:36 @3) + (1:50 @4) + (6:22 @5) 18.07 km (2:12 / km) +107m 2:08 / km
ahr:141 max:166 shoes: All-City Space Horse

Beautiful ride home. Got a pictures of all the leaves down in the UMN area.
4 PM

Hiking 40:27 [1] 3.26 km (12:24 / km) +21m 12:01 / km
shoes: Teva Terra Fi

With the dogs, who had a great time. (As always). Scavenged 2 x 3 m bamboo rods from a dumpster, they were just sticking out. I had looked at some at Menards, but they had only 2 m lengths. Got what I needed and saved some cash. Getting ready for those pole beans I plated over the weekend.

Saturday May 2, 2015 #

5 AM

Hiking 55:33 [1] 5.07 km (10:57 / km) +36m 10:35 / km
ahr:90 max:117 shoes: Nike Air Pegasus+ 29 Trail WR

Happened to check the tie of sunrise for today, 6:00. Made sure I was on Snelling Ave bridge overlooking Energy Park at that time. Very urban but still beautiful. Nice walk with two happy dogs.
7 AM

Biking Commuting 22:46 intensity: (14:53 @1) + (7:53 @2) 6.77 km (3:22 / km) +28m 3:18 / km
ahr:112 max:134 shoes: All-City Space Horse

Croissant run. Meant to pick up chocolate at Aldi but they were still closed.
9 AM

Biking Commuting 18:51 intensity: (11:17 @1) + (6:28 @2) + (1:06 @3) 7.06 km (2:40 / km) +33m 2:37 / km
ahr:114 max:141 shoes: All-City Space Horse

Trip to HarMar Barbers. Rode without helmet and as slowly as possible because I did not want to be sweaty while getting shorn. At ComoTown (amusement park), staff was getting instructions for the day.

Biking Commuting 26:42 intensity: (15:49 @1) + (8:25 @2) + (2:28 @3) 9.22 km (2:54 / km) +47m 2:49 / km
ahr:118 max:148 shoes: All-City Space Horse

Rode by Peggy and Joel's, nobody home. Zoo started to pick up visitors, it's going to be a busy day!
1 PM

Biking: Trail/Road 43:07 [1] 8.09 km (5:20 / km) +49m 5:10 / km
ahr:85 max:115 shoes: All-City Space Horse

Nice ride with Lynn along the river. First we met Gene and daughter, then Phi and Ann. A real early summer day. Lots of traffic on and along the Mississippi.

Friday May 1, 2015 #

6 AM

Biking Commuting 38:37 intensity: (2:37 @1) + (10:21 @2) + (20:16 @3) + (4:45 @4) + (38 @5) 18.43 km (2:06 / km) +88m 2:03 / km
ahr:139 max:158 shoes: All-City Space Horse

Nice ride in, no wind. Sky looked like I would get rained on, very dark towards west. But it brightened up as I got closer to work.
3 PM

Biking Commuting 41:11 intensity: (1:47 @1) + (17:53 @2) + (20:30 @3) + (36 @4) + (25 @5) 18.18 km (2:16 / km) +142m 2:11 / km
ahr:135 max:160 shoes: All-City Space Horse

Ride home from work. Taking it easy, against a nice little head wind.
4 PM

Hiking 38:44 [1] 3.73 km (10:23 / km) +30m 9:59 / km
ahr:91 max:106 shoes: Nike Air Pegasus+ 29 Trail WR

Dandelions in full bloom, everything is turning green!
6 PM

Biking Commuting 19:40 intensity: (2:51 @1) + (5:38 @2) + (11:11 @3) 7.87 km (2:30 / km) +36m 2:27 / km
ahr:134 max:151 shoes: All-City Space Horse

Heading for the airport to pick up Lynn. Actually, I picked up Lynn's van at one of her colleagues' house and then headed for the airport.

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