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Training Log: cfosp1

In the last 7 days:

activity # timemileskm+m
  Biking Commuting7 3:47:14 61.6(3:41) 99.13(2:18) 328
  Hiking5 3:36:03 11.14(19:23) 17.93(12:03) 93
  Roller Skiing Classic2 3:00:34 22.57(8:00) 36.33(4:58) 258
  Roller Skiing Skate1 2:02:30 17.5(7:00) 28.16(4:21) 106
  Biking: Trail1 1:23:58 10.9(7:42) 17.54(4:47) 34
  Total11 13:50:19 123.71(6:43) 199.09(4:10) 819
  [1-5]11 11:35:06
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Monday Jun 24 #

6 AM

Biking Commuting 32:48 intensity: (20 @0) + (20:35 @1) + (11:53 @2) 13.71 km (2:24 / km) +40m 2:21 / km
ahr:131 max:149

Sunday Jun 23 #

7 AM

Roller Skiing Classic (Big Rivers Trail Classic ) 1:33:15 intensity: (8:54 @0) + (23:45 @1) + (41:06 @2) + (3:12 @3) + (13:51 @4) + (2:27 @5) 17.28 km (5:24 / km) +69m 5:17 / km
ahr:138 max:179 shoes: One Way Classic 5

Karl and I met Dan and Mike at Lucky 13. Did 3 x 11:00 double poling at L3 between Lilydale and Hwy 13 on the way up, NP striding on the way down.

Hiking (Energy Park Short) 45:22 intensity: (26:18 @0) + (19:04 @1) 3.67 km (12:22 / km) +21m 12:01 / km
ahr:100 max:126 shoes: Nike Air Pegasus+ 30

Quick walk with dogs before the next rain shower.

Saturday Jun 22 #

7 AM

Roller Skiing Skate (Gatetway-Browns Creek Ska) 2:02:30 intensity: (8 @0) + (1:01:47 @1) + (58:43 @2) + (1:09 @3) + (43 @4) 28.16 km (4:21 / km) +106m 4:16 / km
ahr:134 max:161 shoes: Pursuit T6004 roller skis

Gatetway-Browns Creek Skate LSD. Karl and I decided on Gateway for the morning, 2 hour L1 workout. No pole warm up and cool-down on either end. What a gorgeous morning! From Hatley Ave lot to McKusick Rd. and back. McKusick is always hard to cross on roller skis because of bump on both ramps. So we went S on McKusick to get to the 1 hr turn around. Trail was getting a little busy on the way back, as usual. Saw neighbor Steve, getting ready for a bike ride when we came back.
2 PM

Biking: Trail (Old Cedar Bridge-Black Do) 1:23:58 intensity: (11:44 @0) + (1:08:15 @1) + (3:44 @2) + (15 @3) 17.54 km (4:47 / km) +34m 4:44 / km
ahr:113 max:154 shoes: All-City Space Horse

Rode with Lynn, Peggy & Joel. Chatted with a Natl Forest Service game warden at the Old Cedar Bridge parking. He said the bike trail along Black Rock Rd. was still full of debris from the floods but that the road itself was free of obstructions. We crossed the bridge, amazing, last time I had seen it in April, the water level was just short of flooding the deck, now, the river was about 4 m below. We tried to go on the river bottoms trail but on road tires, it was a slog. We crossed the river via the new Cedar Ave bridge and then turned onto Black Dog Rd. Indeed, the road was free but dried mud on the bike trail. The trail was closed but we went anyway. We made it all the way To MN Riverfront Park and then turned back.

Friday Jun 21 #

3 PM

Hiking (Energy Park Lexington to ) 1:14:25 intensity: (17:10 @0) + (53:54 @1) + (3:21 @2) 6.18 km (12:02 / km) +30m 11:45 / km
ahr:108 max:149 shoes: Hoka One One Speedgoat 2

Working from home, missing the bike ride. A little longer walk. Perfect weather, a little windy, very comfortable.

Thursday Jun 20 #

6 AM

Biking Commuting (TPC to Home) 36:47 intensity: (17 @0) + (8:41 @1) + (25:08 @2) + (2:37 @3) + (4 @4) 17.4 km (2:07 / km) +67m 2:04 / km
ahr:138 max:158 shoes: All-City Space Horse

10 AM

Biking Commuting (Home to TPC via Dunn Bros) 33:49 intensity: (10 @0) + (17:49 @1) + (15:50 @2) 13.54 km (2:30 / km) +57m 2:27 / km
ahr:134 max:149 shoes: All-City Space Horse

Wednesday Jun 19 #

6 AM

Biking Commuting (Home to TPC) 29:31 intensity: (4 @0) + (13:19 @1) + (16:08 @2) 13.59 km (2:10 / km) +19m 2:09 / km
ahr:135 max:149

4 PM

Biking Commuting (TPC to Home) 31:58 intensity: (25 @0) + (5:05 @1) + (26:28 @2) 13.57 km (2:21 / km) +52m 2:19 / km
ahr:138 max:149 shoes: All-City Space Horse

Somewhat of a headwind. Rode valiantly and enjoyed it.

Hiking 41:07 intensity: (35:54 @0) + (5:13 @1) 3.63 km (11:19 / km) +21m 11:00 / km
ahr:92 max:115

Tuesday Jun 18 #

6 AM

Biking Commuting 30:08 intensity: (10 @0) + (13:21 @1) + (14:54 @2) + (59 @3) + (44 @4) 13.6 km (2:13 / km) +27m 2:12 / km
ahr:134 max:167

Hiking (TPC to Desk) 15:07 intensity: (1:24 @0) + (13:43 @1) 0.83 km (18:17 / km)
ahr:110 max:131 shoes: Shimano SH-MT34L

4 PM

Biking Commuting 32:13 intensity: (12 @0) + (13:11 @1) + (16:52 @2) + (1:56 @3) + (2 @4) 13.72 km (2:21 / km) +64m 2:18 / km
ahr:134 max:158

Hiking (Energy Park Short) 40:02 intensity: (32:00 @0) + (7:59 @1) + (3 @3) 3.63 km (11:03 / km) +22m 10:43 / km
ahr:90 max:126 shoes: Hoka One One Speedgoat 2

Roller Skiing Classic (EU MYR 4 x 8:00 Classic L) 1:27:19 intensity: (3 @0) + (22:40 @1) + (28:43 @2) + (5:22 @3) + (28:51 @4) + (1:40 @5) 19.05 km (4:35 / km) +189m 4:22 / km
ahr:146 max:171 shoes: One Way Classic 5

Glorious evening and motivated group. Margie, Heather and Jake provided training. The plan was to go to the top and turn back to the bench, about halfway between top and bottom or about eight minutes. I couldn't do it in 8:00 so I clicked the lap button at 8:00 and looked at the watch at the bench, which was between 9:30 and 9:45. Excellent workout.

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