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Training Log: cfosp1

In the last 7 days:

activity # timemileskm+m
  Hiking9 3:36:12 12.91(16:45) 20.78(10:24) 163
  XC Skiing Skate2 3:13:39 31.98(6:03) 51.47(3:46) 638
  Biking Commuting3 1:21:06 19.1(4:15) 30.74(2:38) 212
  Swimming: Laps1 1:01:09 1.48(41:21) 2.38(25:42)
  Total14 9:12:06 65.47(8:26) 105.37(5:14) 1013
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TuWeThFrSaSuMo

Monday Jan 23 #

6 AM

Biking Commuting 33:22 intensity: (10:30 @1) + (14:57 @2) + (6:52 @3) + (44 @4) + (19 @5) 12.53 km (2:40 / km) +49m 2:37 / km
ahr:127 max:162 shoes: All-City Space Horse

Home to TPC
6:10 AM; Minneapolis-St. Paul

1.1 °C; Chance of rain
Just had to ride today. 5th or 6th night without frost, roads and trails seemed clear enough yesterday, and they were this morning, too. A fine drizzle, wet roads, but not even enough to get my socks wet. Stopped on Northern Pacific #9 to take in the sights and took the short way in. Nice ride.
3 PM

Biking Commuting 34:46 intensity: (3:26 @1) + (14:39 @2) + (14:45 @3) + (1:14 @4) + (42 @5) 14.25 km (2:26 / km) +80m 2:22 / km
ahr:134 max:166 shoes: All-City Space Horse

TPC to Home
3:49 PM; Hamline Midway/Como Park

1.7 °C; Cloudy
The regular route, in January. No slippery spots, just a few places where meltwater from snow piles kept the pavement wet. A little wind from the west made this a rather pleasant commute. When I got home, I realized that my house keys were in the backpack I use when I take transit and the spare was not in its hiding place. Fortunately James was home ...

Sunday Jan 22 #

6 AM

Swimming: Laps 1:01:09 intensity: (1:09 @1) + (10:00 @2) + (40:00 @3) + (10:00 @4) 2.38 km (25:42 / km)

One Hour Breaststroke Lap Swim
6:42 AM; Midway YMCA


Wanted to compare my mix of breaststroke/freestyle with a pure breaststroke swim. 2600 yd in a little more than an hour. Comparing this with my Dec 18 workout, where I did 6 x 100 yd and 4 x 50 yd FS intervals, I am just 50 yd ahead in exactly the same time. I have to add that my recovery between intervals is just doing two laps BS at a slower pace, so I move the entire time I'm in the water. My goal for next time is to expand the length of my freestyle intervals, doing something like 4 x 150 or 4 x 200 yd FS, while trying not to get too winded, which is my problem with FS.
I was later, the two center lanes were taken by two very slow swimmers. I took the remaining lap lane along the wall. At 7:00, it got very busy and within a short period of time, each lane had at least two swimmers, most of them real swimmers. Good to see the place used but I prefer those quiet very early mornings.

Biking Commuting 6:41 [1] 1.99 km (3:22 / km) +80m 2:48 / km
shoes: All-City Space Horse

Midway YMCA to Home
7:59 AM; Hamline Midway/Frogtown

1.7 °C; Cloudy

Biking Commuting 6:17 [1] 1.97 km (3:11 / km) +3m 3:10 / km
shoes: All-City Space Horse

Home to Midway YMCA
6:27 AM; Hamline Midway/Frogtown

1.6 °C; Cloudy
First bike ride since early December on wet but almost ice-free streets.
1 PM

Hiking 1:19:18 intensity: (1:10:00 @1) + (9:00 @2) + (18 @3) 7.17 km (11:04 / km) +90m 10:24 / km
shoes: Asolo FSN 95

Energy Park West
1:55 PM; Hamline Midway/Como Park

4.4 °C; Cloudy
Did the western portion of Energy Park. Dogs found and ate all manner of disgusting stuff. At the last moment I prevented them from finding the entrails of a rabbit that someone had gutted rail-side though all things considered, they would have been probably better than part of the rotten rabbit pelt that Roux scarfed down. On our last leg, we walked into what looked like a running club, in fact it was a "Drinking club with a running problem," i.e. the Minneapolis chapter of the Hash House Harriers. Before I had even found out who they were, I found myself with a beer in hand. The one thing I could not do is to continue running after drinking a beer, which they did. As they left and we continued, I beheld someone who looked like a straggler. It was not, rather Malone, the son of a friend, who was not running to beer but to his car.

Saturday Jan 21 #

8 AM

XC Skiing Skate 1:54:41 intensity: (5:10 @1) + (12:18 @2) + (40:29 @3) + (31:30 @4) + (25:14 @5) 30.26 km (3:47 / km) +366m 3:34 / km
ahr:148 max:167 shoes: Fischer RCS CarbonLite Skate

Elm Creek OD Skate Ski
8:49 AM; Elm Creek Park Reserve

4.2 °C; Chance of rain
Quite unbelievable that we are still able to ski after 5 solid days of thaw and some rain.12 hamster laps got us to 30.5 km in less than two hours. The first lap and half one of one of the later laps were no poles and a lap in the middle was double poling. Felt good to be skiing, V2 technique continues to make slight improvements. Only a few drops early on, then a more steady rain. There was a peak number of skiers around 10 AM, then dropping of again. Very good to be out!
2 PM

Hiking 54:43 intensity: (50:00 @1) + (4:43 @2) 5.09 km (10:45 / km) +32m 10:25 / km
shoes: Hoka One One Tor Summit Low

Energy Park Lexington to Snelling
2:16 PM; Hamline Midway/Frogtown

3.1 °C; Cloudy
Sad to see the sorry state of snow, really not much left in the open areas. Instead, puddles everywhere mucky grass and dirt with with frost about a couple cm below ground. Huge puddles, almost temporary ponds in any dip in the terrain. Does not look good for the Loppet ...

Friday Jan 20 #

6 AM

Hiking 10:02 intensity: (10:00 @1) + (2 @2) 1.12 km (8:57 / km) +1m 8:55 / km
shoes: Hoka One One Tor Summit Low

Home to Green Line
6:17 AM; Hamline Midway/Frogtown

2.0 °C; Light rain
4 PM

Hiking 12:22 intensity: (11:00 @1) + (1:22 @2) 1.28 km (9:40 / km) +7m 9:24 / km
shoes: Hoka One One Tor Summit Low

Green Line to Home
4:42 PM; Hamline Midway/Como Park

2.8 °C; Cloudy

Thursday Jan 19 #

6 AM

Hiking 10:18 intensity: (10:00 @1) + (18 @2) 1.09 km (9:27 / km) +17m 8:46 / km
shoes: Hoka One One Tor Summit Low

Home to Green Line
6:17 AM; Hamline Midway/Frogtown

-0.6 °C; Cloudy

Wednesday Jan 18 #

6 AM

Hiking 10:15 intensity: (10:00 @1) + (15 @2) 1.15 km (8:55 / km) +1m 8:52 / km
shoes: Ecco Hybrid

Home to Green Line
6:17 AM; Hamline Midway/Frogtown

-2.8 °C; Cloudy
4 PM

Hiking 14:39 intensity: (13:00 @1) + (1:39 @2) 1.47 km (9:58 / km) +5m 9:48 / km
shoes: Ecco Hybrid

Green Line to Home
4:39 PM; Hamline Midway/Como Park

4.6 °C; Light rain

Tuesday Jan 17 #

6 AM

Hiking 10:43 intensity: (10:00 @1) + (43 @2) 1.11 km (9:39 / km) +1m 9:37 / km
shoes: Hoka One One Tor Summit Low

Home to Green Line
6:18 AM; Hamline Midway/Frogtown

-0.2 °C; Chance of rain

The guy sitting in front of me on train was asleep and would every 30 seconds almost fall of the bench causing myself and two other passengers to hold our breath, sometimes starting to hold him back. Me, being the nearest, ended up holding his shoulder during a particularly deep drop. another passenger suggested he should take the window seat, which he did.
5 PM

Hiking 13:52 [1] 1.3 km (10:40 / km) +9m 10:19 / km
shoes: Ecco Hybrid

Green Line to Home
5:01 PM; Hamline Midway/Como Park

1.3 °C; Cloudy
6 PM

XC Skiing Skate 1:18:58 intensity: (8:51 @1) + (13:29 @2) + (32:00 @3) + (17:19 @4) + (7:19 @5) 21.21 km (3:43 / km) +272m 3:30 / km
ahr:141 max:166 shoes: Fischer RCS CarbonLite Skate

Sisu MYR: Skate Skiing 9 x 4:00 @ L4
6:41 PM; Hyland Park Reserve

0.0 °C; Cloudy
Decided to take it easy today, not participating in the intensity workout because my legs were rather tired from the three days of skiing this last weekend. Decided to focus on technique instead, V2, weight and body over ski. I started slowly, increasing my speed gradually with every lap. Jake mentioned that my knees tend to collapse inward and that I try to compensate by sticking my shoulder out. So I worked on that. I have to say, my V2 on firm surface is much better than it was last year. Last two laps I pushed it a little. All in all, this seemed like a pretty easy workout compared to my weekend skis outings.

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