Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cfosp1

In the 31 days ending May 31, 2014:

activity	#	time	miles		km		+m
Biking Commuting	24	15:32:09	253.05	(3:41)	407.25	(2:17)	1055
Running	10	9:34:43	59.22	(9:42)	95.31	(6:02)	1149
Strength: Flexibility	19	7:50:48	0.16		0.25		371
Roller Skiing Skate	3	3:27:22	27.12	(7:39)	43.64	(4:45)	445
Running: Long	1	2:28:31	13.84	(10:44)	22.27	(6:40)	129
Biking Road	2	2:09:01	37.7	(3:25)	60.67	(2:08)	301
Biking: Trail/Road	2	1:31:04	17.29	(5:16)	27.82	(3:16)	164
Hiking	3	1:17:00	4.18	(18:25)	6.73	(11:26)	85
Running: Speed	1	1:12:28	8.72	(8:18)	14.04	(5:10)	79
Running: Interval	1	59:50	4.21	(14:13)	6.77	(8:50)	196
Running: Hills	1	52:13	3.65	(14:17)	5.88	(8:53)	157
Canoeing River	1	40:00	1.86	(21:27)	3.0	(13:20)
Total	51	47:35:09	431.0		693.63		4130
[1-5]	51	47:33:05

2:57

0:00

» now

Saturday May 31, 2014 #

8 AM

Roller Skiing Skate 1:10:51 13.87 km (5:06 / km) +99m 4:56 / km
ahr:130 max:163 shoes: Pursuit T6004 roller skis

Sisu Saturday: 7 x 2:00 L3 Pickups
Met John, Tom, Julie and Mary at Lucky 13 for quick Sat morning workout.
Warm-up
7 x 2:00 L3 Pickups--skate, legs only
Cool-down
It was meant to be a double poling/specific strength. Still nursing that shoulder, though I will start poling again, soon. First time back to the location of my dislocation. John, the old Marine and veteran of many wars thinks I have PTSD. He may be on to something. Those cracks in the pavement look like they could swallow me whole ...

3 PM

Note

Got second pass on lawn in before the rain. As I finished trimming the edges, the first raindrops falling.

Friday May 30, 2014 #

5 AM

Biking Commuting 9:57 4.25 km (2:20 / km)
ahr:120 max:140 shoes: All-City Space Horse

Heading for an intensive Endurance United morning workout.

Biking Commuting 31:49 13.76 km (2:19 / km) +17m 2:18 / km
ahr:135 max:150 shoes: All-City Space Horse

Taking it easy on way to work.

Running: Interval 59:50 6.77 km (8:50 / km) +196m 7:43 / km
ahr:137 max:168 shoes: Nike Air Pegasus+ 29 Trail WR

Met Chris, John and Kevin for a mix of strength and intensity. jogged to the river and did hill intervals on stairs at SE Harvard and E River Blvd.
Warm-up jog
20 push-ups
stairs in ~1 minute
20 dips x 6
Cool-down jog back to EU
Because of recovering shoulder, I did from plank to push-up position back to plank, as long as the others did dips or push-ups. I think I can start push-ups (assisted?) soon. I did the steps plyo-style.
Great workout!

3 PM

Biking Commuting 43:13 17.76 km (2:26 / km) +11m 2:26 / km
ahr:130 max:165 shoes: All-City Space Horse

Easy ride home. And hot.

Strength: Flexibility 14:14 [1]
ahr:86 max:97

Quick lower body stretches.

Thursday May 29, 2014 #

6 AM

Biking Commuting 37:16 18.07 km (2:04 / km) +21m 2:03 / km
ahr:132 max:166 shoes: All-City Space Horse

Noteworthy event today was a cargo bike moving joining the trail W of downtown Minneapolis. I caught up with it, a Surly Big Dummy. I passed at around 35 kmh and was surprised that the rider accelerated and started drafting. Strong rider, I yelled over my shoulder. He pulled along and we chatted a little. He continued straight where I crossed the tracks to take the northern part of Cedar Lake Trail.

The other thing I noticed this morning was that having my NR headlight on interferes with my wireless bike computer. I assumed that the computer was only working intermittently because of a fading battery. I had just changed the battery of the wheel sensor and was getting ready to change the one in the computer. This morning, the computer turned on and picked up the signal as I was pushing the bike out of the garage. then it stopped working. I turned the bike light off when I got on Cedar Lake Trail. Immediately, the bike computer was on again. That's when I made the association. I was able to test the hypothesis by turning the bike light on and off several times and each time affecting the bike computer.

11 AM

Biking Commuting 15:20 5.91 km (2:36 / km)
ahr:109 max:141 shoes: All-City Space Horse

Leisurly ride from work to work-sponsored activity at Target Field. One of my managers, who is a big baseball fan is convinced that he causes our team (Twins) to lose by attending the games, his record is many dozens of losses to four wins. I guess there may be something to his theory ...

3 PM

Strength: Flexibility 45:08
ahr:104 max:134

Integrating a lot of the new shoulder rehab exercises. Some are kick-ass core exercises!

Biking Commuting 30:51 12.17 km (2:32 / km) +10m 2:31 / km
ahr:136 max:160 shoes: All-City Space Horse

Nice to be able to park close to Target Field. I just wish I liked watching baseball, or any sport for that matter.
Two noteworthy items:
1. I completed 4000 km on the Space Horse, according to Garmin at least.
2. I finally had a chance to ask one of the workers by the railroad tracks what they were transferring from RR cars to trucks using hoses. I had suspected wheat but it was ... plastics. I guess I should have listened to that guy when I graduated from high school. Many things have come and gone since then but plastics are still around.
One of my easiest rides home ever, in terms of speed and effort, even with a little headwind.

Wednesday May 28, 2014 #

6 AM

Biking Commuting 37:36 18.02 km (2:05 / km) +17m 2:05 / km
ahr:141 max:222 shoes: All-City Space Horse

Nice ride :-)

12 PM

Hiking 32:23 [1] 3.05 km (10:37 / km) +64m 9:36 / km
shoes: Pearl iZUMi X ALP Seek V

Quick lunch time walk, in part to scout and measure distance for this coming fall's TCW team member 5k.

3 PM

Biking Commuting 41:07 17.81 km (2:19 / km) +6m 2:18 / km
ahr:147 max:209 shoes: All-City Space Horse

Definitely summer-like temps. Hustling home to make it in time for a conference call. Some action on and around the Stone Arch Bridge, looked like sheriff, police and fire seemed to be looking for something or someone in the water around St. Anthony Falls.

6 PM

Note

First time mowing the lawn this year, I think this was a record for lateness. Set cutting height to medium and did not have any trouble getting through with the battery-powered B&D or needing to recharge. Planning on a second pass this weekend at low cutting height.

Planted canna lilies, which I had forced in containers. Hot weather is making the spinach bolt already.

Skeeters started swarming me at dusk. Fled indoors.

Tuesday May 27, 2014 #

4 PM

Strength: Flexibility 20:00 [1]

Adding strength exercises. Breaking a sweat while doing so.

Monday May 26, 2014 #

Note

Did not do much stretching/core and shoulder rehab this weekend. Lugging around lumber and decking, bending over and kneeling while working on cabin project for two days took care of that.

7 AM

Running: Speed 1:12:28 14.04 km (5:10 / km) +79m 5:01 / km
ahr:156 max:167 shoes: Nike Air Pegasus+ 29 Trail WR

Dallas asked me if I was interested to join him for a tempo run. He wants to do the Whistlestop Marathon this fall and wanted to scope out the trail. Always interested to try something new and also curious because Ben had done this marathon I said yes. Surprised that we started N of Hwy 2. Beautiful trail, soft surface, actually glad I wasn't on a bike and that the sun wasn't higher in the sky. Even so, Mellie was huffing and puffing, and in all honesty, so was I. 10 km at speed, the rest was warm-up and cool-down.

Sunday May 25, 2014 #

11 AM

Biking Road 52:04 24.58 km (2:07 / km) +142m 2:04 / km
ahr:137 max:162 shoes: All-City Space Horse

Short but intense ride. Seems like I had the direction right, headwind during the major climbs, tail wind during the flats and gradual climbs. The hill out of the Sioux Indian River valley at Big Rock Park is a nice little piece of work. Needed to use one of my lowest gears. nice little workout on an almost hot morning.

Saturday May 24, 2014 #

6 AM

Running 1:48:36 16.51 km (6:35 / km) +309m 6:01 / km
ahr:141 max:157 shoes: Nike Air Pegasus+ 29 Trail WR

Mt. Ashwabay Trail/Terrain Run
Had thought about this several time: running from our place up Whiting and then onto the Mt. Ashwabay trail system. Today was the day and I won't be the last time! Went into woods from Whiting Rd just after where power line crosses. Was duped by a sign that said "no motorized access." The trail lost itself in the woods. We bushwhacked until hitting Deer Tracks trail. Beautiful surface, mossy and soft. Left the trail and took forestry road, then ravine to Seagull trail. From top of Mt. Ashwabay to Raven trail, in part on some MTB trail and back to Deer Tracks. Followed ravine back to Whiting and another ravine to Hwy 13. Nice run! 99% on unpaved surfaces.

Strength: Flexibility 11:00 [1]
ahr:97 max:102

Friday May 23, 2014 #

6 AM

Running 1:05:13 7.76 km (8:24 / km) +165m 7:36 / km
ahr:122 max:154 shoes: Nike Air Pegasus+ 29 Trail WR

Sisu Core Group Workout--Classic Dryland Technique
Met Chris, Mark, John, Kitty and Dayton at Endurance United HQ. Also two pups, Mellie and Toby.
Warm-up jog to river.
Ski walking classic technique--hip rotation x 3 on short grassy hill
Same on long hill, sidewalk, x 2
20 push-ups (plank for me b/c of shoulder) after each rep
Cool-down jog back.
Thought I had locked my keys in car. Had Dayton give me a ride home to pick up spares. They were not in car. I started to think I must have lost them when I pulled the camera out of fanny pack. I was ready to go back to search the area when I remembered that I had put the keys in dedicated key compartment of fanny pack. That happens when you veer from well established procedure ...

Thursday May 22, 2014 #

6 AM

Biking Commuting 39:19 18.0 km (2:11 / km) +23m 2:10 / km
ahr:136 max:148 shoes: All-City Space Horse

Felt a little chilly, opted for the XC ski gloves and glad for them.

1 PM

Biking Commuting 22:42 9.42 km (2:25 / km)
ahr:126 max:144 shoes: All-City Space Horse

Riding to TIP volunteer event: planting roses and weeding at Lyndale Park Gardens

3 PM

Biking Commuting 40:07 4.19 km (9:34 / km) +0m 9:34 / km
ahr:102 max:139 shoes: All-City Space Horse

I thought I was done for the day, but apparently they did not want to give James the new phones I had ordered online yesterday without changing the plan. I tried, they wouldn't do it for me either. That means I am done with Sprint, after 15 years.

Biking Commuting 41:26 15.92 km (2:36 / km) +44m 2:34 / km
ahr:127 max:155 shoes: All-City Space Horse

Greenway to Lake Street Bridge. I do not like riding up Marshall. It's safe, but the thick traffic is no fun.

Wednesday May 21, 2014 #

6 AM

Biking Commuting 40:03 18.03 km (2:13 / km) +22m 2:12 / km
ahr:141 max:205 shoes: All-City Space Horse

3 PM

Biking Commuting 36:08 17.47 km (2:04 / km) +19m 2:03 / km
ahr:138 max:163 shoes: All-City Space Horse

Woman at work trying to leave at around the same time as me broke a piece of her key off in her Cryptonite U lock. She showed me her key, it was totally worn thin, blank brass.

Tuesday May 20, 2014 #

6 AM

Biking Commuting 37:45 18.22 km (2:04 / km) +64m 2:02 / km
ahr:137 max:158 shoes: All-City Space Horse

Wow, a warm-weather ride this morning! Drenched in sweat when I got to work and ready for a shower! One Muddy spot, as usual under the new bridge on Cedar Lake Trail. Slick, squishy mud. Very gingerly riding across this.

3 PM

Biking Commuting 36:50 17.53 km (2:06 / km) +51m 2:04 / km
ahr:147 max:213 shoes: All-City Space Horse

Section of UMN Transit Way was closed N of Energy Park Drive. I suspect because of street light installation. I rode on Energy Park Drive, 500 m shorter, no problem but no fun because of rough road and traffic.

Strength: Flexibility 35:00 +298m
ahr:98 max:133

Strength: Flexibility 4:51 [1] +68m
ahr:100 max:116

Sunday May 18, 2014 #

6 AM

Running 39:24 7.01 km (5:37 / km) +62m 5:23 / km
ahr:144 max:157 shoes: Nike Air Pegasus+ 29 Trail WR

After a short night, a jog on this glorious morning. First thing I ran past was a fawn that couldn't have been much older than a couple of days, still wobbly on its legs. Then I heard some sandhill cranes in the distance. They brought to mind these verse, translated from Schiller's German:

Once to the song and chariot-fight,
Where all the tribes of Greece unite
On Corinth's isthmus joyously,
The god-loved Ibycus drew nigh.
On him Apollo had bestowed
The gift of song and strains inspired;
So, with light staff, he took his road
From Rhegium, by the godhead fired.

Acrocorinth, on mountain high,
Now burns upon the wanderer's eye,
And he begins, with pious dread,
Poseidon's grove of firs to tread.
Naught moves around him, save a swarm
Of cranes, who guide him on his way;
Who from far southern regions warm
Have hither come in squadron gray.

"Thou friendly band, all hail to thee!
Who led'st me safely o'er the sea!
I deem thee as a favoring sign, -
My destiny resembles thine.
Both come from a far distant coast,
Both pray for some kind sheltering place;
Propitious toward us be the host
Who from the stranger wards disgrace! "
... ( cont.) Fortunately, I did not need the cranes witness to avenge me.

Just an awesome time to be awake (and alive)!

Saturday May 17, 2014 #

6 AM

Strength: Flexibility 35:00 [1]
ahr:94 max:117

Plus Shoulder rehab.

Running 1:11:57 13.33 km (5:24 / km) +73m 5:15 / km
ahr:149 max:161 shoes: Nike Air Pegasus+ 29 Trail WR

Cool but beautiful morning. Checked if the great horned owl was home; it wasn't or it has moved on, not wanting so much attention. But the wolf (one wolf? there used to be two) Was very interested in Mellie.

3 PM

Canoeing River 40:00 [1] 3.0 km (13:20 / km)
shoes: Galyan's Woodsman III

Paddled upstream from Tom's cabin toward Hwy 46 bridge. Canoe was front heavy because Tom was sitting in front of center with Shawn paddling bow. Under bridge, the current grabbed us and pushed us against the center pylon and Shawn was a little too forceful in attempting to shove us off tipping us towards the pylon. Nothing I could do, we swamped the canoe. Damage: two cell phones, a camera, a pair of prescription sunglasses and worst of all, bruised egos. Learn to live another day ...

C • But on the bright side... 3

Friday May 16, 2014 #

6 AM

Biking Commuting 38:36 18.03 km (2:08 / km) +60m 2:06 / km
ahr:147 max:196 shoes: All-City Space Horse

Chilly morning, cold even crept through my xc ski gloves.

11 AM

Biking: Trail/Road 25:35 4.17 km (6:08 / km) +37m 5:52 / km
ahr:91 max:116 shoes: Pearl iZUMi X ALP Seek V

Nice walk around lake and through adjacent neighborhood. Didn't know there was a JCC nearby. Lots of birdlife around Brownie Lake.

3 PM

Biking Commuting 37:38 18.04 km (2:05 / km) +92m 2:02 / km
ahr:141 max:155 shoes: All-City Space Horse

I am so ready to make my ride home aphoto safari. But where are the turkeys when I have the camera ready? Nice ride, even without turkeys!

Strength: Flexibility 34:58 [1]
ahr:89 max:111

Additional exercise for shoulder, on gymnastics ball. Also a 2:20 plank! Felt nice in the sun and out of the wind.

Thursday May 15, 2014 #

5 AM

Strength: Flexibility 11:42 [1]
ahr:83 max:93

Running 20:09 3.66 km (5:30 / km) +24m 5:20 / km
ahr:139 max:154 shoes: Nike Air Pegasus+ 29 Trail WR

Easy jog on this cold morning. Cold, without the sight of the sun to temper it.

3 PM

Strength: Flexibility 20:00 [1]

Combining this with the stretches and strengthening exercises I did at my desk today, PT added some serious strengthening exercises, including some xc ski specific ones. Things are looking up, Elizabeth is letting me do the elbow plank again. I asked for how long, 1 minute? she replied "How about you work your way up to 5?" Yay, my kind of PT!

Wednesday May 14, 2014 #

6 AM

Biking Commuting 39:14 18.02 km (2:11 / km) +64m 2:08 / km
ahr:135 max:147 shoes: All-City Space Horse

Beautiful morning with sun already well up. A little chilly but not too bad. Did not forget my work bag today :-)

10 AM

Hiking 23:37 [1] 1.88 km (12:34 / km) +21m 11:54 / km
ahr:84 max:114 shoes: Pearl iZUMi X ALP Seek V

Hiking status with Matt. Beautiful out!

4 PM

Biking Commuting 38:35 18.1 km (2:08 / km) +73m 2:05 / km
ahr:138 max:163 shoes: All-City Space Horse

Nice ride home. Saw one of the turkeys a fellow cyclist had alerted me to yesterday, where a bridge crosses the RR tracks just S of Energy Park Drive. Later, I saw one practically in our back yard, in our very urban Hamline Midway neighborhood.

Strength: Flexibility 35:00
ahr:83 max:123

Including shoulder rehab.

Tuesday May 13, 2014 #

6 AM

Biking Road 1:16:57 36.09 km (2:08 / km) +159m 2:05 / km
ahr:142 max:199 shoes: All-City Space Horse

Got a little frame baggies to put cellphone, gels, camera in. Over affixing it to the bike, I forgot to put my pannier on. I noticed when I got off the bike at work. As I was sighing and muttering unflattering things to myself, a concerned smoker (bike parking is right next to the smoking area) asked "are you ok?" Other than that it was a good ride, kind of chilly. And I know what it feels like to do my commute back-to-back!

6 PM

Roller Skiing Skate 1:10:08 15.58 km (4:30 / km) +186m 4:15 / km
ahr:140 max:163 shoes: Pursuit T6004 roller skis

Nice workout, good coaching on technique.
Still without poles but that gives me a chance to focus on one area. Chris led the practice because Margie had a roller skiing accident, sounds like she has a concussion.
Warm-up
7 x 4:00 at L4
Cooldown
Dryland balance exercises

Sunday May 11, 2014 #

6 AM

Running: Long 2:28:31 22.27 km (6:40 / km) +129m 6:29 / km
ahr:140 max:163 shoes: Nike Air Pegasus+ 29 Trail WR

Glad I got this OD run in ahead of what looks like another wet week. Moderately successful at keeping that HR close to L1, top of which is 135 BPM for me. Gorgeous morning with mists over meadows and lakes. Sunshine faded gradually but not before painting the landscape in golden colors. Lots of bird life, gold finches, orioles, water fowl on the swollen Mississippi. Big beaver lodge on N side of Cosby Lake. Marsh Marigold in full blossom in that area, too. Trail was closed because of flooding, we ignored. Mellie had a fun time swimming. First time past ford palnt without buildings. Great run, lots of photo stops.

Strength: Flexibility 23:32
ahr:108 max:132

Saturday May 10, 2014 #

7 AM

Running 33:26 6.23 km (5:22 / km) +20m 5:17 / km
ahr:150 max:161 shoes: Nike Air Pegasus+ 29 Trail WR

Gorgeous morning, a short break from what looks like another drab week ahead.

Strength: Flexibility 36:22
ahr:86 max:123

Including shoulder rehab.

Friday May 9, 2014 #

6 AM

Biking Commuting 42:13 17.98 km (2:21 / km) +93m 2:17 / km
ahr:140 max:175 shoes: All-City Space Horse

Pretty decent headwind, I was surprised about my time, expected to be slower. Quite a cooldown from yesterday but I was just glad it wasn't raining.

11 AM

Biking: Trail/Road 1:05:29 23.65 km (2:46 / km) +127m 2:42 / km
ahr:121 max:176 shoes: All-City Space Horse

Lunch ride with Matt Jason and Kevin from work. It was colder than at 6:15 this morning and the wind was blowing harder. Generally an easy ride but I did have a few nice accelerations into the wind. Hit 42 km/h uphill and against the wind one time. I had suggested to ride into the wind first (meaning going west) and then having the wind in our backs for the return trip. That worked well!

3 PM

Biking Commuting 34:31 18.03 km (1:55 / km) +93m 1:52 / km
ahr:147 max:192 shoes: All-City Space Horse

Ideal condtions for a speedy ride: backwind up to 20 km/h. Made the most of it and had open roads most of the time! Fun, fun, fun!

Strength: Flexibility 35:00 0.25 km (2:20:00 / km) +5m 2:08:12 / km
ahr:92 max:127

Including shoulder rehab. Going a little better every day!
Weird thing: I use my Garmin as an interval timer for the stretches and strength sets. I used to be able to turn the GPS off, that doesn't seem to be working any longer. Hence the weird meanderings in my backyard ...

Thursday May 8, 2014 #

5 AM

Running 49:21 8.56 km (5:46 / km) +58m 5:35 / km
ahr:143 max:159 shoes: Nike Air Pegasus+ 29 Trail WR

Easy jog, I was a little sore from the roller skiing intervals. It's really turning green now, next week we won't be able to see through the underbrush. Looking for the great horned owl in its hole, no luck. Joel saw it last weekend, confirming that it was indeed a GHO. Huge he said.

Note

Including shoulder rehab.

Strength: Flexibility 20:00 [1]

Including shoulder rehab.

12 PM

Hiking 21:00 [1] 1.8 km (11:40 / km)
shoes: Ecco Hybrid

Quick lunch-time hike. Warm, almost sultry. Besides the usual redwinged blackbirds I saw some orioles. Very fun!

C • Signs of spring 2

Tuesday May 6, 2014 #

6 AM

Biking Commuting 36:00 17.97 km (2:00 / km) +64m 1:58 / km
ahr:142 max:161 shoes: All-City Space Horse

Another speedy one. This time the wind was of assistance. Beautiful sunrise and morning light.

3 PM

Biking Commuting 44:45 18.01 km (2:29 / km) +79m 2:26 / km
ahr:162 max:253 shoes: All-City Space Horse

A laborious ride home, against a fresh breeze. Lots of traffic out, both runners and bikers.

Strength: Flexibility 10:00 [1]

Shoulder rehab.

6 PM

Roller Skiing Skate 1:06:23 14.19 km (4:41 / km) +160m 4:26 / km
ahr:139 max:163 shoes: Pursuit T6004 roller skis

Sisu MYR: Skate Intervals
Good to be at it again, first session of our year-round group, Margie still our coach! A few new faces a couple people dropped but the same enthusiasm!
Of course I did everything without poles, being rather conservative. My legs felt strong and I felt good doing the 4 x 4:00 intervals.
Warm-up
4 x 4:00 at L3 with 4:00 rest
Cool-down and cookies.

Monday May 5, 2014 #

6 AM

Biking Commuting 36:01 18.0 km (2:00 / km) +66m 1:58 / km
ahr:147 max:186 shoes: All-City Space Horse

Speedy ride to work, one of my faster ones. As with many other faster rides, wind was not a factor, almost calm.

3 PM

Strength: Flexibility 20:00 [1]

Including PT exercises

Biking Commuting 17:55 6.83 km (2:37 / km) +51m 2:32 / km
ahr:143 max:186 shoes: All-City Space Horse

Easy cool-down ride back home.

Note

Riding from work to PT. Lots of cyclists out. Beautiful afternoon!

Biking Commuting 25:12 11.71 km (2:09 / km) +15m 2:08 / km
ahr:191 max:252 shoes: All-City Space Horse

Riding from work to PT. Lots of cyclists out. Beautiful afternoon!

Sunday May 4, 2014 #

8 AM

Strength: Flexibility 34:01
ahr:92 max:124

Including shoulder rehab.

Running 48:07 8.73 km (5:31 / km) +51m 5:21 / km
ahr:146 max:156 shoes: Nike Air Pegasus+ 29 Trail WR

It felt chilly this morning, before the run it was just above freezing and the light breeze had an edge. The sun did have some warmth, though. First morning with golfers present, Mellie was startled, growled and had her hair stand on end. Scary people those golfers! Leaving the golf course at the dead-end parking lot by the pedestrian bridge to Como Lake, there was a guy with some expensive glass in front of his Canon. I stopped and asked what he was aiming for and he pointed at an owl in a tree hole. He thought a great horned. Very cool!

Saturday May 3, 2014 #

8 AM

Running 23:50 2.18 km (10:56 / km) +36m 10:06 / km
ahr:110 max:149 shoes: Salomon Speedcross 3

Getting that HR up a little. I can actully see the sun! Amazing!

Running race (Trail Race) 50:39 9.6 km (5:17 / km) +295m 4:34 / km
ahr:167 max:172 shoes: Salomon Speedcross 3

Good run, a little shorter than last year but also faster. Wasn't really planning on 'racing' because of yesterday's hill workout and some other longish runs this week but I felt good and there were some runners I could latch onto. Guy with a yellow jersey was about 100 m ahead, I closed the distance and came in a few seconds behind. We chatted, he appreciated me pushing just as I appreciated the pull. Heather introduced us, Michael, a veterinarian whom she had worked for. Great event and I ended up third in my age group, Michael being second. Top skiers Brian and Caitlin Gregg were the overall winners. Fun to see all my EU friends, too and good to see so many young kids being active!

Friday May 2, 2014 #

5 AM

Strength: Flexibility 10:00 [1]

Shoulder rehab.

6 AM

Running: Hills 52:13 5.88 km (8:53 / km) +157m 7:50 / km
ahr:135 max:167 shoes: Nike Air Pegasus+ 29 Trail WR

Hills with Chris, Kevin, dayton and dog Toby.
Stairs a Franklin Bridge x 2 (river was even higher than two weeks ago)
Hill at Witche's Tower in Prospect Park x 3
Core exercises after every hill interval.
Kevin gave me some exercises for technique that do not require use of both arms.

Thursday May 1, 2014 #

5 AM

Strength: Flexibility 15:00 [1]

Shoulder rehab and stretches.

Running 1:04:01 11.74 km (5:27 / km) +57m 5:19 / km
ahr:149 max:161 shoes: Nike Air Pegasus+ 29 Trail WR

Nice variation on the Como Lake theme, maximizing dirt over blacktop and concrete. At one point I was thinking I'd make the entire loop without seeing another walker or runner but after being done with 3/4 of rounding Como Lake, they were creeping out of the woodwork and their cars. Mellie was off leash for long stretches. Encountered the park sheriff twice but Mellie was heeling so well that he must have thought she was on leash. Saw a cormorant, goldfinches and flocks of waterfowl, not Canada geese or mallards. Something migrating north. Spring's on the way. Just heard this morning that ice out on Lake Superior won't be till sometime in June ... I chalked off today's light rain as insignificant, though Mellie needed a hosing down after we got home.

« Earlier | Later »