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Training Log Archive: cfosp1

In the 1 days ending Nov 7, 2017:

activity # timemileskm+m
  Running1 1:20:15 4.58(17:31) 7.37(10:53) 282
  Biking Commuting2 53:51 9.72(5:32) 15.65(3:26) 83
  Hiking1 36:26 2.48(14:42) 3.99(9:08) 28
  Total2 2:50:32 16.78(10:10) 27.01(6:19) 393

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Tu

Tuesday Nov 7, 2017 #

6 AM

Biking Commuting 4:49 [1] 0.96 km (5:01 / km) +1m 4:59 / km
ahr:93 max:107 shoes: All-City Space Horse

Green Line to TPC
7:16 AM; Hamline Midway/Como Park

-2.5 °C; Clear
Rode mostly Nicollet Mall. Nice!

Biking Commuting 20:55 intensity: (12:28 @1) + (4:35 @2) + (3:52 @3) 6.36 km (3:17 / km) +26m 3:13 / km
ahr:118 max:148 shoes: All-City Space Horse

Home to Green Line via Dunn Bros
6:22 AM; Minneapolis-St. Paul

-2.3 °C; Partly cloudy
Rode to Dunn Bros to get Coffee and just as I arrived, the rear derailleur cable broke. Limped to Green Line to get to work. Train was completely full with homeless people who had been evicted for the day from the DT St. Paul shelters.
4 PM

Biking Commuting 13:26 intensity: (9:57 @1) + (2:21 @2) + (1:08 @3) 3.36 km (4:00 / km) +36m 3:48 / km
ahr:116 max:138 shoes: All-City Space Horse

Como Golf Course to Home
8:05 PM; Hamline Midway/Como Park

-1.4 °C; Clear
Rode back with Karl. Glad for dry clothes ...

Running 24:26 intensity: (11:02 @1) + (5:57 @2) + (3:22 @3) + (1:40 @4) + (2:25 @5) 1.43 km (17:05 / km) +96m 12:48 / km
ahr:128 max:165 shoes: Hoka One One Clifton 2

EU MYR-2: Hill Bounding and Cool-down
7:33 PM; Hamline Midway/Como Park

-1.0 °C; Clear
Restarted Garmin after I noticed that HRM had lost signal. Another set of 6 x climbing the hill and 2:00 of side planks, 1:00 on each side.

Hiking 36:26 intensity: (30:00 @1) + (6:26 @2) 3.99 km (9:08 / km) +28m 8:49 / km
shoes: Nike Air Pegasus+ 30

Energy Park Short
4:52 PM; Hamline Midway/Frogtown

4.5 °C; Clear
We voted without stopping the timer.

Biking Commuting 4:24 intensity: (3:00 @1) + (1:00 @2) + (24 @3) 1.35 km (3:16 / km) +4m 3:13 / km
shoes: All-City Space Horse

Green Line to Home
4:31 PM; Hamline Midway/Como Park

0.7 °C; Partly cloudy

Running 55:49 intensity: (20:00 @1) + (10:00 @2) + (11:00 @3) + (12:00 @4) + (2:49 @5) 5.94 km (9:24 / km) +186m 8:07 / km
ahr:140 shoes: Hoka One One Clifton 2

EU MYR-2: Warm-up and Hill Bounding
6:36 PM; Hamline Midway/Como Park

-0.9 °C; Clear
Saw Karl arrive on his bike when we were about to take off. waited for him to join the group. Started with a warm-up jog,
Then 6 x the gradual hill along Lexington,
3 x 23 push-ups
Jog to hill in bowl
6 x hill bounding
3:00 plank
Unfortunately without HRM running ...

Biking Commuting 10:17 intensity: (5:00 @1) + (3:00 @2) + (2:00 @3) + (17 @4) 3.62 km (2:50 / km) +16m 2:47 / km
shoes: All-City Space Horse

Home to Como Golf Course
6:13 PM; Hamline Midway/Como Park

1.6 °C; Clear
I think I will rid the bike single speed to work. A little slow on the downhills, but it works.

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