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Training Log: cfosp1

In the last 7 days:

activity # timemileskm+m
  Biking Commuting10 5:24:51 87.46(3:43) 140.76(2:18) 559
  Hiking7 4:14:55 15.65(16:18) 25.18(10:07) 122
  Roller Skiing Skate1 1:32:08 15.65(5:53) 25.19(3:39)
  Running1 11:09 0.58(19:05) 0.94(11:52) 42
  Total13 11:23:03 119.35(5:43) 192.07(3:33) 723
  [1-5]13 11:16:25
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Friday Sep 22 #

6 AM

Biking Commuting 28:24 intensity: (2:49 @1) + (3:20 @2) + (14:31 @3) + (5:36 @4) + (2:08 @5) 13.95 km (2:02 / km) +42m 2:00 / km
ahr:142 max:161 shoes: All-City Space Horse

Home to TPC
6:33 AM; Minneapolis-St. Paul

22.6 °C; Clear
Time trial. After warming up on Pierce Butler, I kept pushing. Up to the exit from CLT onto Glenwood, I was at 31 km/h average speed. Waiting for lights to change reduced this rather quickly to an average of 29.5 km/h. Also a higher AHR than usual. Giving myself an e for effort.
3 PM

Hiking 35:18 intensity: (29:25 @1) + (5:15 @2) + (38 @3) 3.73 km (9:28 / km) +23m 9:11 / km
ahr:106 max:138 shoes: Nike Air Pegasus+ 30

Energy Park Short
3:52 PM; Hamline Midway/Frogtown

32.9 °C; Clear
A steamy one. Dogs did not seem to mind. Walked with a few jogging intermissions. Took the dogs about 10 minutes in the air conditioned house to cool down and stop panting. Since we humans sweat, I was better off.

Biking Commuting 32:17 intensity: (2:14 @1) + (4:42 @2) + (11:24 @3) + (5:48 @4) + (8:09 @5) 13.94 km (2:19 / km) +68m 2:16 / km
ahr:147 max:168 shoes: All-City Space Horse

TPC to Home
3:01 PM; Minneapolis-St. Paul

33.0 °C; Clear
Downright hot this afternoon. The wind always eddies around the stadium and highrise buildings along CLT and it's hard to tell from where the wind is coming. Along the river, it was definitely coming straight at me. I was 4:00 slower than this AM but My AHR was 147 instead of 142. So an E (not an e) for Effort ;-)

Thursday Sep 21 #

6 AM

Biking Commuting 29:18 intensity: (5:20 @1) + (10:10 @2) + (13:48 @3) 13.39 km (2:11 / km) +37m 2:10 / km
ahr:132 max:152 shoes: All-City Space Horse

Home to TPC
6:27 AM; Minneapolis-St. Paul

11.1 °C; Clear
Pleasant ride to work. Rather cool this morning, long sleeves were welcome. Many cyclists out this morning, even on the stretches where I generally don't see anyone, like on Pierce Butler and S St. Anthony. Everyone must be trying to get their last rides in before the weather turns cold. I was evne passed by a couple of cyclists, that hardly ever happens.
4 PM

Hiking 33:44 intensity: (26:40 @1) + (5:37 @2) + (1:27 @3) 3.69 km (9:09 / km) +24m 8:51 / km
ahr:106 max:143 shoes: Nike Air Pegasus+ 30

Energy Park Short
5:05 PM; Hamline Midway/Frogtown

27.1 °C; Clear
James had fed the dogs so after my quick shower at the pump and fresh water for the dogs it was off for our afternoon walk. There was some running involved, too. Checked with the workers on whatever they were finishing up at Hamline U. Not a rain garden but repairing the lawn damage caused by the heavy equipment used during the recent re-roofing project. Hamline U replaced an actual slate roof with asphalt shingles. They could at least have put a metal roof on ...

Biking Commuting 33:31 intensity: (2:20 @1) + (9:31 @2) + (17:53 @3) + (1:55 @4) + (1:52 @5) 13.64 km (2:27 / km) +64m 2:24 / km
ahr:138 max:167 shoes: All-City Space Horse

TPC to Home
4:23 PM; Minneapolis-St. Paul

27.2 °C; Clear
Hot ride home, and into a strongish wind. I opted for the ride across Stone Arch Bridge, avoiding the swirls and eddies along Mill Citty Ruins and Guthrie.

Wednesday Sep 20 #

6 AM

Running 11:09 intensity: (8:21 @1) + (1:20 @2) + (1:28 @3) 0.94 km (11:52 / km) +42m 9:42 / km
ahr:109 max:141 shoes: Shimano SH-MT34L

TPC to TCC
7:01 AM; TPC to TCC


Weekly stair climbing benchmark. I skipped yesterday.

Biking Commuting 38:46 intensity: (11:28 @1) + (16:13 @2) + (7:42 @3) + (2:07 @4) + (1:16 @5) 15.95 km (2:26 / km) +53m 2:23 / km
ahr:126 max:160 shoes: All-City Space Horse

Home to TPC
6:06 AM; Minneapolis-St. Paul

20.6 °C; Cloudy
Unusual start to ride into work this morning. Had noticed some salvage during walk with dogs a couple of days ago, a nice galvanized steel bucket and a couple of auger-style earth anchors in the middle of nowhere, apparently discarted. Yesterday, they were still there, somebody had kicked the bucket (literally), as there was a dent in it. I resolved to rescue the items from certain destruction, which I did this morning. After that, it was the regular ride to work with some road spray from the overnight rains. Quite muggy and a nice little tailwind. Was passed by another cyclist on River Pkwy and hung on (no drafting, he was going my regular pace) until he kept going straight on CLT and I turned off to exit to Glenwood Ave.
3 PM

Hiking 35:02 intensity: (32:35 @1) + (2:27 @2) 3.67 km (9:33 / km) +21m 9:17 / km
ahr:99 max:135 shoes: Nike Air Pegasus+ 30

Energy Park Short
4:33 PM; Hamline Midway/Frogtown

23.2 °C; Clear
Roux was trying to catch mice he seemed to notice in the crownvetch. Very funny to see him point his nose and then pounce. Lovely afternoon, no humidity left in the air and just the right amount of mild warmth. Taking back my idea of raingardens in the Hamline U front lawns. I don't know what they are doing or what they did, but when we walked by, they were grading and compacting the dirt.

Biking Commuting 32:49 intensity: (1:45 @1) + (13:17 @2) + (17:10 @3) + (34 @4) + (3 @5) 14.19 km (2:19 / km) +70m 2:15 / km
ahr:135 max:158 shoes: All-City Space Horse

TPC to Home
3:47 PM; Minneapolis-St. Paul

23.1 °C; Clear
Did not take full advantage of the nice tailwind because I started thinking about the recessed manholes everywhere. I don't know if others have this pet peeve but I hate when manholes are 4-5 cm below street level. I wonder always if there is a practical reason for this, like slowing down traffic or frost heave in our continental winters. I do suspect that this is much rather shoddy engineering or poor craftsmanship. I do not recall bouncing over manhole covers in Europe, especially i Germany, they wer so well integrated with the pavement that you hardly noticed they were there.

Tuesday Sep 19 #

6 AM

Biking Commuting 28:56 intensity: (2:26 @1) + (7:31 @2) + (16:04 @3) + (1:24 @4) + (1:31 @5) 13.82 km (2:06 / km) +34m 2:04 / km
ahr:137 max:163 shoes: All-City Space Horse

Home to TPC
6:42 AM; Minneapolis-St. Paul

15.1 °C; Cloudy
Another valiant effort. I think if I warm up before starting my ride to work proper, I may well be able to break 30 km/h average speed. 28.7 this morning, without putting that much of a effort into it and with a 1:00 wait for a light to change. No need for long sleeves this morning, either, and a cold shower was in order to cool me down and help me stop sweating.
3 PM

Hiking 35:56 intensity: (35:03 @1) + (53 @2) 3.71 km (9:41 / km) +25m 9:22 / km
ahr:102 max:123 shoes: Nike Air Pegasus+ 30

Energy Park Short
4:25 PM; Hamline Midway/Frogtown

24.8 °C; Partly cloudy
Nice afternoon. Looks like Hamline U is installing rain gardens in their front lawn, along Englewood. I had noticed chalk markings on the lawns but didn't know whether they were might have been for football drills or some other purpose. Now I am thinking rain gardens because they align perfectly with the downspouts. A scintilla of doubt remains, because these will be Everglades-sized swamps.

Biking Commuting 32:52 intensity: (2:29 @1) + (8:06 @2) + (21:37 @3) + (40 @4) 13.94 km (2:21 / km) +76m 2:18 / km
ahr:138 max:153 shoes: All-City Space Horse

TPC to Home
3:38 PM; Minneapolis-St. Paul

25.1 °C; Partly cloudy
SE wind between 15-20 km/h made this ride home a bit of a struggle. But it was a nice ride anyway, like every ride home is.

Monday Sep 18 #

6 AM

Biking Commuting 31:08 intensity: (5:58 @1) + (15:15 @2) + (9:55 @3) 13.97 km (2:14 / km) +39m 2:12 / km
ahr:130 max:151 shoes: All-City Space Horse

Home to TPC
6:27 AM; Minneapolis-St. Paul

12.7 °C; Cloudy
Heard raindrops overnight but it had stopped by the time I fed the dogs. Pavement was still fairly dry, too. Rode conservatively, just right, just right after a busy weekend.
3 PM

Hiking 37:00 intensity: (35:14 @1) + (1:46 @2) 3.76 km (9:50 / km) +24m 9:32 / km
ahr:99 max:133 shoes: Hoka One One Tor Summit Low

Energy Park Short
4:22 PM; Hamline Midway/Frogtown

12.7 °C; Cloudy
Cool and damp but no rain. Dogs are always excited about that first walk at home after a weekend up north. Welding and grinding going on at the tracks by Snelling.

Biking Commuting 36:50 intensity: (6:12 @1) + (20:43 @2) + (9:55 @3) 13.97 km (2:38 / km) +76m 2:34 / km
ahr:128 max:146 shoes: All-City Space Horse

TPC to Home
3:33 PM; Minneapolis-St. Paul

12.5 °C; Light rain
Fully expected to take the train but it had stopped raining by the time I got to TPC. No excuse not to bike, a little road spray, that was it. A little bit of a headwind, glad to duck into the neighborhood. Quite a few runners out, Rode past Newell Park to stay out of the wind and spray on Pierce butler's heavy traffic. Waiting 2:30 for the light to change at Hewitt and Snelling undoes that easily.
6 PM

Hiking 11:17 [1] 1.23 km (9:10 / km) +4m 9:02 / km
shoes: Hoka One One Tor Summit Low

Home to Green Line
6:56 PM; Hamline Midway/Como Park

13.0 °C; Cloudy

Sunday Sep 17 #

7 AM

Hiking 1:06:38 intensity: (6:38 @0) + (1:00:00 @1) 5.39 km (12:22 / km) +1m 12:21 / km
shoes: Barefoot

Onion to Sioux River
7:36 AM; Washburn, WI

12.1 °C; Partly cloudy
Cool morning, wind had shifted to the west leaving a perfectly flat lake with no surf. There were a few jolly fishermen at the mouth of the Sioux, by the time I had made it back home and moved a large log using a peavey, they were driving up to try their luck in the Onion. Cleaning up before heading home via FR 236, for some roller skiing.
12 PM

Roller Skiing Skate 1:32:08 intensity: (45 @1) + (10:34 @2) + (33:55 @3) + (41:35 @4) + (5:19 @5) 25.19 km (3:39 / km)
ahr:149 max:162 shoes: Pursuit T6004 roller skis

FR 236 LFD and Double Pole Workout
12:17 PM; Moquah Barrens

16.8 °C; Partly cloudy
Did a roller ski workout on the way home. Started by going NE and thought it pretty easy, starting with 20:00 no pole and 10:00 more for a 30:00 minute turn around. Boy was I wrong about this being easy, now skiing straight into the wind, especially on that first stretch after turning around. took me 3:00 longer to return to the van. From there I continued for another 15 minutes SW, turned around at the "dip" (barely noticeable on roller skis). Again, faster going NE. Did 7 x 2:00 double poling intervals, fartlek-style, i.e. not by the clock for the rest intervals, rather double poling each time there was a climb. Meant to stop at Hoist Lake for a quick dip after the workout and to feed the dogs. drove right by it. I think the NFS may have taken down the Moquah Barrens Auto Tour signs, did not notice any. So we drove home stinky, grimy and hungry, exploring a new route, going S on WI Hwy 35 from Siren. very nice and barely longer than the freeway.

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