Training Log Archive: cfosp1In the 7 days ending Sep 9, 2012:
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Sunday Sep 9, 2012 #
Orienteering race 1:32:32 [3] 9.64 km (9:36 / km) +193m 8:44 / km
ahr:144 max:171 shoes: Inov-8 Roclite 319
18.9 °C
Nice course in one of my favorite parks! Very dry makes for an easier run but worried about the health of the forest. Generally an easy course but issues with CP2: too far E; CP10: saw it but thought it was not at the start of the gully and went looking farther W; CP11: looked for CP at short gully 2/3 way to CP (and was passed by Ian).
Saturday Sep 8, 2012 #
Running 1:07:59 [3] 12.74 km (5:20 / km) +63m 5:12 / km
ahr:145 max:162 shoes: Nike Air Pegasus+ 29
12.1 °C
Cool weather is back for real, covered up and was glad I did. Gorgeous morning for a run!
Strength: Flexibility 5:00 [3]
14.0 °C
Too much going on this morning, needed to do a short stretching session.
Friday Sep 7, 2012 #
Biking Commuting 39:07 [3] 15.5 km (2:31 / km) +55m 2:29 / km
ahr:161 max:243 shoes: All-City Space Horse
15.3 °C
A sprinkle and wet ground for a change. The leaves on the ground were not confidence inspiring. No trucks blocking the path today but ver soft ground on the steep downhill. Felt like an easy ride today, they were talking about a stiff norderly breeze. Somehow they go unnoticed when they are from the back ...
Biking Commuting 44:24 [3] 15.64 km (2:50 / km) +74m 2:46 / km
ahr:155 max:246 shoes: All-City Space Horse
19.2 °C
Well, I did notice the wind on the way home, riding right into it. Had to dismount when climbing past the soft stretch which I had noticed in the morning. Truck and back hoe stopped when I passed by and gave me a friendly wave, something I cannot say about other motorists ...
Thursday Sep 6, 2012 #
Roller Skiing Classic 1:12:12 [3] 8.41 km (8:35 / km) +13m 8:31 / km
ahr:122 max:153 shoes: One Way Classic 5
20.4 °C
One warm-up loop
Striding:
5x no poles
2x with rubber bands around ankles
5x single poling
5x complete striding
Cool-down loop
Wednesday Sep 5, 2012 #
Running tempo 1:04:15 [3] 11.35 km (5:40 / km) +30m 5:35 / km
ahr:146 max:175 shoes: Nike Air Pegasus+ 29
17.6 °C
Jake was back as a pace maker. He is a good runner. Felt slow and sluggish for the 1600 sets.
Warm-up
2x800m
2x1600m
2x400m
Strength: Flexibility 5:00 [3]
18.0 °C
No time, focused on my legs and hips.
Tuesday Sep 4, 2012 #
Strength: Flexibility 17:00 [3]
20.0 °C
Running 19:41 [3] 3.59 km (5:29 / km) +12m 5:23 / km
ahr:138 max:150 shoes: Nike Air Pegasus+ 27
20.4 °C
Monday Sep 3, 2012 #
Strength: Flexibility 28:00 [3]
28.0 °C
Added 45 dips and 60 push-ups
Running 39:13 [3] 7.13 km (5:30 / km) +18m 5:26 / km
ahr:146 max:160 shoes: Nike Air Pegasus+ 27 Trail WR
26.0 °C
Decided on a different route because of MN State Fair Traffic. Must have hit one of the lowest spots in Hamline Midway, intersection of Oxford and Thomas, it looked like it was going uphill in every direction. Hot and muggy, still summer and no end in sight.
Biking Commuting 20:00 [3] 5.56 km (3:36 / km)
shoes: Schwinn Super Le Tour II
30.0 °C
To Como Pool for a quick dip on this last day of the outdoor pool season.