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Training Log: cfosp1

In the last 7 days:

activity # timemileskm+m
  Hiking7 5:38:46 17.9(18:55) 28.81(11:46) 309
  Biking Commuting9 5:06:25 83.19(3:41) 133.88(2:17) 552
  Roller Skiing Classic2 3:02:48 18.5(9:53) 29.77(6:08) 358
  Total12 13:47:59 119.59(6:55) 192.46(4:18) 1219
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Thursday Aug 16 #

6 AM

Hiking 14:21 intensity: (11:34 @1) + (2:47 @2) 0.95 km (15:06 / km) +134m 8:51 / km
ahr:104 max:134 shoes: Shimano SH-MT34L

TPC to Desk
7:14 AM; Downtown Minneapolis


The usual benchmark plus shoulder strengthening forward and sideway arm lifts.

Biking Commuting 30:33 intensity: (6:37 @1) + (9:20 @2) + (14:36 @3) 14.1 km (2:10 / km) +39m 2:08 / km
ahr:130 max:149 shoes: All-City Space Horse

Home to TPC
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.
3 PM

Hiking 42:16 [1] 3.91 km (10:49 / km) +23m 10:30 / km
ahr:90 max:114 shoes: Hoka One One Clifton 2

Energy Park Short
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 intensity: (6:09 @1) + (16:09 @2) + (11:30 @3) + (15 @4) 14.11 km (2:25 / km) +71m 2:21 / km
ahr:130 max:155 shoes: All-City Space Horse

TPC to Home
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 #

6 AM

Biking Commuting 32:38 intensity: (12:49 @1) + (16:50 @2) + (2:59 @3) 14.06 km (2:19 / km) +46m 2:17 / km
ahr:122 max:143 shoes: All-City Space Horse

Home to TPC
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.
3 PM

Hiking 45:16 [1] 3.98 km (11:22 / km) +20m 11:06 / km
ahr:88 max:107 shoes: Hoka One One Clifton 2

Energy Park Short
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 intensity: (5:25 @1) + (8:50 @2) + (14:18 @3) + (3:43 @4) + (40 @5) 14.43 km (2:17 / km) +64m 2:14 / km
ahr:136 max:160 shoes: All-City Space Horse

TPC to Home
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 #

6 AM

Biking Commuting 39:56 intensity: (9:46 @1) + (14:31 @2) + (15:27 @3) + (12 @4) 17.49 km (2:17 / km) +73m 2:14 / km
ahr:128 max:153 shoes: All-City Space Horse

Home to TPC via Dunn Bros and River Road
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.
3 PM

Hiking 41:27 intensity: (41:11 @1) + (16 @2) 3.76 km (11:01 / km) +42m 10:26 / km
ahr:96 max:125 shoes: Hoka One One Clifton 2

Energy Park Short
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 intensity: (2:48 @1) + (8:09 @2) + (11:09 @3) + (5:04 @4) + (3:54 @5) 14.27 km (2:11 / km) +72m 2:07 / km
ahr:141 max:162 shoes: All-City Space Horse

TPC to Home
3:44 PM; Hamline Midway/Como Park

30.7 °C; Clear
Hot ride, just like yesterday afternoon.
6 PM

Roller Skiing Classic 50:07 intensity: (4:07 @1) + (9:41 @2) + (17:12 @3) + (4:33 @4) + (14:34 @5) 10.58 km (4:44 / km) +119m 4:29 / km
ahr:144 max:165 shoes: One Way Classic 5

EU MYR 4 x 5:00 L3/L4
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 intensity: (10:00 @1) + (10:00 @2) + (8:00 @3) + (4:00 @4) + (1:20 @5) 3.93 km (8:29 / km) +53m 7:57 / km
shoes: One Way Classic 5

EU MYR: Striding Technique Drills
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 #

6 AM

Biking Commuting 31:23 intensity: (5:01 @1) + (12:59 @2) + (11:36 @3) + (1:47 @4) 14.08 km (2:14 / km) +44m 2:12 / km
ahr:131 max:155 shoes: All-City Space Horse

Home to TPC
6:25 AM; Minneapolis-St. Paul

22.6 °C; Clear
Taking it easy this AM, warm and humid.
3 PM

Hiking 43:47 [1] 3.91 km (11:12 / km) +21m 10:54 / km
ahr:90 max:115 shoes: Hoka One One Clifton 2

Energy Park Short
4:27 PM; Hamline Midway/Frogtown

31.9 °C; Clear
Picked the first beans after getting home.

Biking Commuting 31:22 intensity: (23 @1) + (10:49 @2) + (20:10 @3) 14.1 km (2:13 / km) +66m 2:10 / km
ahr:136 max:152 shoes: All-City Space Horse

TPC to Home
3:45 PM; Hamline Midway/Como Park

33.3 °C; Clear
Swirling wind.

Sunday Aug 12 #

7 AM

Hiking 1:40:42 [1] 8.16 km (12:20 / km) +46m 12:00 / km
shoes: Hoka One One Clifton 2

Energy Park Hamline to UMN Transit Way
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.

Saturday Aug 11 #

7 AM

Biking Commuting 23:16 intensity: (5:54 @1) + (7:53 @2) + (9:29 @3) 8.73 km (2:40 / km) +56m 2:35 / km
ahr:132 max:152 shoes: All-City Space Horse

Eastside Heritage Park to Home
9:54 AM; Bruce Vento Trail

25.5 °C; Clear
I did not smell smoke any longer.

Roller Skiing Classic 1:39:21 intensity: (37:57 @1) + (23:28 @2) + (21:36 @3) + (6:01 @4) + (10:19 @5) 15.26 km (6:31 / km) +186m 6:08 / km
ahr:129 max:183 shoes: One Way Classic 5

Saturday Classic Ski Workout
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 intensity: (8:31 @1) + (6:14 @2) + (4:29 @3) 8.51 km (2:16 / km) +21m 2:14 / km
ahr:123 max:146 shoes: All-City Space Horse

Home to Eastside Heritage Park
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.
2 PM

Hiking 50:57 [1] 4.14 km (12:18 / km) +23m 11:58 / km
shoes: Hoka One One Clifton 2

Energy Park Short
2:12 PM; Hamline Midway/Frogtown

30.2 °C; Clear

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