Training Log Archive: cfosp1In the 1 days ending Oct 4, 2016:
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Tuesday Oct 4, 2016 #
6 AM
Biking Commuting 28:48 14.03 km (2:03 / km) +42m 2:01 / km
ahr:133 max:157 shoes: All-City Space Horse
Home to TPC
6:06 AM; Minneapolis-St. Paul
14.9 °C; Partly cloudy
Swift ride thanks to a noticeable tailwind, makes me dread the ride home. Earlier than usual, fewer bikers fewer runners. for the latter, it was 8 w to 7 m this morning.
6:06 AM; Minneapolis-St. Paul
14.9 °C; Partly cloudy
Swift ride thanks to a noticeable tailwind, makes me dread the ride home. Earlier than usual, fewer bikers fewer runners. for the latter, it was 8 w to 7 m this morning.
3 PM
Hiking 28:30 3.73 km (7:38 / km) +21m 7:26 / km
ahr:117 max:150 shoes: Hoka One One Tor Summit Low
Energy Park Short Hike/Run
4:39 PM; Hamline Midway/Frogtown
22.6 °C; Cloudy
Another hike/run with the dogs. Still very mild, even without sun, and windy.
4:39 PM; Hamline Midway/Frogtown
22.6 °C; Cloudy
Another hike/run with the dogs. Still very mild, even without sun, and windy.
Biking Commuting 30:57 12.22 km (2:32 / km) +66m 2:28 / km
ahr:132 max:150 shoes: All-City Space Horse
TPC to Home
3:53 PM; Hamline Midway/Como Park
23.2 °C; Cloudy
So windy I decided to brave downtown traffic and head north, the shortest way to the river and its trails. It is 2 km shorter. 3 f and 2 m runners (missed a good piece of LRT and river trails).
3:53 PM; Hamline Midway/Como Park
23.2 °C; Cloudy
So windy I decided to brave downtown traffic and head north, the shortest way to the river and its trails. It is 2 km shorter. 3 f and 2 m runners (missed a good piece of LRT and river trails).
6 PM
Running: Hills 1:07:18 8.75 km (7:41 / km) +300m 6:34 / km
ahr:143 max:169 shoes: Hoka One One Clifton 2
Sisu MYR: Hill Bounding Fartlek
6:34 PM; Battle Creek West, St. Paul
20.4 °C; Cloudy
First fall workout, dryland. Roller skis are out, hill bounding is in. Tonight was fartlek style, L3-L4 on the uphills, recovery on flat on downhills, over 45 minutes. Coaches Margie and Jake were looking at our form. I tried to keep mine intact while going for intensity. Did not stick with the lead group because they did not really slow down for recovery. Great workout!
6:34 PM; Battle Creek West, St. Paul
20.4 °C; Cloudy
First fall workout, dryland. Roller skis are out, hill bounding is in. Tonight was fartlek style, L3-L4 on the uphills, recovery on flat on downhills, over 45 minutes. Coaches Margie and Jake were looking at our form. I tried to keep mine intact while going for intensity. Did not stick with the lead group because they did not really slow down for recovery. Great workout!
Strength: Flexibility 15:00 [1]
ahr:125
Strength Exercises
7:45 PM; Battle Creek Rec Center
Chance of rain
3 sets of:
40 push-ups
30" plank
25 squats
30 dips
10 one-legged balance squats on each side
7:45 PM; Battle Creek Rec Center
Chance of rain
3 sets of:
40 push-ups
30" plank
25 squats
30 dips
10 one-legged balance squats on each side