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Training Log Archive: cfosp1

In the 1 days ending Nov 18, 2019:

activity # timemileskm+m
  Strength: weights1 1:12:50
  Hiking1 1:12:06 3.47(20:45) 5.59(12:54) 9
  Biking Commuting1 12:55 2.44(5:18) 3.92(3:18) 24
  Total2 2:37:51 5.91 9.51 33

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Mo

Monday Nov 18, 2019 #

7 AM

Biking Commuting 7:29 intensity: (3:36 @1) + (3:47 @2) + (6 @3) 1.98 km (3:47 / km) +17m 3:37 / km
ahr:114 max:135 shoes: All-City Space Horse

Midway YMCA to Home
8:45 AM; Hamline Midway

-0.3 °C; Cloudy

Strength: weights 1:12:50 intensity: (1:12:40 @1) + (10 @2)
ahr:95 max:122 shoes: Hoka One One Challenger ATR 4

eGym Circuit x 4
7:18 AM; Midway YMCA

20.0 °C;
Negative workout, each exercise 15 reps, circuit x 4:
First weight is for concentric, second is the eccentric phase

Chest press-26.76 kg-40.14 kg
Leg extension-36.29 kg-54.44 kg
Back trainer-41.28 kg-61.92 kg
Lat pulldown-52.16 kg-78.24 kg
Leg press-92.99 kg-139.25 kg
Seated row-38.10 kg-57.15 kg
Leg curl-24.49 kg-36.74 kg
Abdominal trainer-28.12 kg-42.18 kg
Shoulder Press-18.6 kg-27.9 kg

Biking Commuting 5:26 intensity: (2:46 @1) + (2:40 @2) 1.94 km (2:48 / km) +7m 2:45 / km
ahr:117 max:132 shoes: All-City Space Horse

Midway YMCA to Home
7:06 AM; Hamline Midway

-0.6 °C; Cloudy
4 PM

Hiking 1:12:06 [1] 5.59 km (12:54 / km) +9m 12:48 / km
ahr:96 max:116 shoes: Asolo FSN 95

Onion to Sioux River
4:20 PM; Washburn, WI

0.6 °C; Cloudy
Walk to the Sioux in fading light. First thing I noticed was a big sandbank directing the Onion in a NE direction. Hadn't seen that in quite some time. Next thing was that beavers had taken down a good number of alder trees along our beach. They had screened part of our now sand buried boardwalk from the lake. A walk into the advancing night has something magical. I always enjoy seeing the lighthouses blinking on Long Island and also the signal buoys, one in the South Channel between Madeline and Long Islands, the other off Houghton Point. By the time i made it to Friendly Valley Beach, it was pitch dark and I decided to take the RR to the Sioux slough instead of walking the beach. Roux wandered into the semi-frozen wetland, likely in pursuit of the resident beaver. I couldn't see him but heard him thrashing through reed and water. He came back reluctantly when I called. Took the RR grade and then Bayview Park Rd all the way back home.

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