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Training Log Archive: cfosp1

In the 7 days ending Oct 15:

activity # timemileskm+m
  Hiking7 5:40:06 18.57(18:19) 29.88(11:23) 133
  Biking Commuting9 4:08:14 63.42(3:55) 102.06(2:26) 459
  Biking MTB2 4:04:27 33.63(7:16) 54.12(4:31) 542
  Running1 1:29:22 3.85(23:14) 6.19(14:26) 182
  Total16 15:22:09 119.46(7:43) 192.25(4:48) 1316

» now

Saturday Oct 15 #

7 AM

Hiking 52:56 5.33 km (9:56 / km) +7m 9:52 / km
shoes: Barefoot

Onion to Sioux River
7:48 AM; Washburn, WI

15.8 °C; Cloudy
Long stretches of barefoot running, focusing on high frequency steps. Good workout for man and beast alike.
10 AM

Biking MTB 57:44 9.63 km (6:00 / km) +103m 5:41 / km
ahr:137 max:153 shoes: Gravity 19.5" 29er MTB

Moquah Barrens Extraction, Broken Chain Scootering
11:16 AM; Moquah Barrens

17.3 °C; Cloudy
Chain broken in the middle of nowhere, feeling time pressure to meet up with my friends in time I started running, pushing my bike. It occured to me that I would be probably faster if I scootered the bike from the side mount position, which I did. Worked pretty well, but the leg standing on the pedal got pretty tired, basically it's like doing one legged squads. Eventually, I hitched a ride from apassing group of four-wheelers for the last 300 m back to FR 246, where I know my friends were biking. I made it back just as they were passing by the intersection. Gave jim the keys and kept scootering along while he rode back. Even taught myself to scooter on the off-side (right side) pedal, which was hard at first, and that leg tired out much faster.

Biking MTB 47:45 16.35 km (2:55 / km) +86m 2:51 / km
ahr:125 max:155 shoes: Gravity 19.5" 29er MTB

Moquah Barrens MTB
10:23 AM; Moquah Barrens

Chance of rain
2 PM

Hiking 55:57 [1] 1.64 km (34:07 / km) +12m 32:55 / km
shoes: Hoka One One Tor Summit Low

Back 40 Exploration
2:50 PM; Washburn, WI

18.3 °C; Cloudy
Quick walk around the Back 40 with Jim. Need to get back there to clean up some and salvage some of the deadfall.

Friday Oct 14 #

12 PM

Biking MTB 2:18:58 28.14 km (4:56 / km) +353m 4:39 / km
ahr:113 max:151 shoes: Gravity 19.5" 29er MTB

Kjarvik Rd. to Mt. Ashwabay Single Tracks
12:24 PM; Washburn, WI

13.8 °C; Partly cloudy
Great outing with Jim, after putting in a solid 5:00-12:00 work morning. Kjarvik and Smith Firelane were in great shape, no soft sandy spots. Deerpath was easily bikeable, too, and climbing to Seagull seemed to take less effort than usual. On the single track, Jim was a little tentative, so was I for my first time. In a way, the Mt. Ashwabay trails are a great intro to MTB, they flow nicely and are not too technical. New at Mt. Ashwabay: a rental yurt, quite luxurious. If I didn't have a cabin in the area, I would be tempted.

Thursday Oct 13 #

6 AM

Biking Commuting 32:02 14.21 km (2:15 / km) +53m 2:13 / km
ahr:135 max:160 shoes: All-City Space Horse

Home to TPC
6:31 AM; Hamline Midway/Como Park

2.6 °C; Cloudy
Feeling colder but I was dressed appropriately except for index finger of right glove having a hole. 1 w 2 m runners.
3 PM

Biking Commuting 4:13 1.42 km (2:58 / km) +5m 2:55 / km
ahr:123 max:134 shoes: All-City Space Horse

Green Line to Home
4:27 PM; Hamline Midway/Frogtown

12.0 °C; Cloudy
First time I had to stand the entire way. Cycle hooks were occupied, too. But no van there, had t wait for more than an hour before I could load up and take off.

Biking Commuting 4:04 1.03 km (3:57 / km)
ahr:117 max:135 shoes: All-City Space Horse

TPC to Green Line
3:59 PM; Hamline/Midway to St. Louis Park

12.3 °C; Cloudy
Headed for Gvt. Plaza station and saw the Green Line train depart as I arrived. Raced it to the Vikings Stadium station and made it by a hair.

Wednesday Oct 12 #

9 AM

Biking Commuting 34:34 14.06 km (2:28 / km) +47m 2:25 / km
ahr:130 max:145 shoes: All-City Space Horse

Home to Wabun Picnic Area via W River Rd
9:38 AM; Hamline Midway/Como Park

6.0 °C; Cloudy
Cold, NW wind but most of the trip was S, glad for the tailwind. Amazed at the separated bike lanes across the updated Franklin Bridge. I do not mind driving in traffic but I do appreciate the left turn lane on the W bound bike trail.
Only a handful of bikes out on this cold and damp morning. The distance was pretty much exactly the same as my usual route to work. 2 w runners to 5 m.
12 PM

Biking Commuting 29:29 9.26 km (3:11 / km) +91m 3:02 / km
ahr:131 max:150 shoes: All-City Space Horse

Wabun Picnic Area to Home via Dunn Bros
12:37 PM; Hamline Midway/Como Park

7.2 °C; Cloudy
Left picnic early, I had a busy afternoon ahead, work to do. Picnic was fun but very cold. Even the two grills we started for folks to warm their hands did not make much of a difference. As I left, lawn games were about to start and my manager and her boss came with coffee. May that combination would warm the team up!
Was surprised at how much shorter the St. Paul route was, shouldn't have been, though, two straight shots, E to Snelling and Hamline, N to home. Stopped at Dunn Bros for weekly bean allotment. Cold ride into the wind, was glad when I got home.
4 PM

Hiking 29:28 3.65 km (8:04 / km) +22m 7:50 / km
ahr:115 max:141 shoes: Hoka One One Tor Summit Low

Energy Park Short Hike
4:33 PM; Hamline Midway/Frogtown

8.0 °C; Cloudy
Colder, Roux super energized. Did quite a bit of running.

Tuesday Oct 11 #

6 AM

Biking Commuting 30:22 14.1 km (2:09 / km) +47m 2:07 / km
ahr:131 max:153 shoes: All-City Space Horse

Home to TPC
6:09 AM; Minneapolis-St. Paul

14.7 °C; Cloudy
Unexpectedly another short-sleeved ride. 15 C. Quiet and dark, more bikes out this morning than last. 1 w 5 m runners.
3 PM

Hiking 30:34 3.74 km (8:10 / km) +19m 7:58 / km
ahr:113 max:137 shoes: Hoka One One Tor Summit Low

Energy Park Short Hike
4:33 PM; Hamline Midway/Frogtown

21.6 °C; Cloudy
Not quite as balmy as yesterday but still very nice! We built in quite a bit of running. Today, the dogs said hi to a skateboarder who was almost hiding by the Hamline pedestrian bridge. He seemed quite impressed when the dogs followed my call immediately. A nice surprise: Jamie, friend from Endurance United and carpooling buddy to Tuesday night practices passed me on the pedestrian ramp. He rides to Harding HS where he teaches science. He typically is earlier but had stuff to do and then had a flat tire. Will see him at practice tonight!

Biking Commuting 31:26 14.3 km (2:12 / km) +66m 2:09 / km
ahr:135 max:161 shoes: All-City Space Horse

TPC to Home
3:52 PM; Hamline Midway/Como Park

21.8 °C; Cloudy
Mild afternoon, made the mistake of wearing gloves. Couldn't quite get a reading on the wind, I think in general, it must have been in my favor. A rider on the campus connector held me off, did not gain much on me but kept his distance. I headed for Como ave while he turned into S St. Anthony, Along Como, the wind was definitely in my hindquarters. 4 w 5 m runners.
6 PM

Running 1:29:22 6.19 km (14:26 / km) +182m 12:35 / km
ahr:129 max:166 shoes: Hoka One One Clifton 2

Sisu MYR: Hill Bounding and Specific Strength
6:32 PM; Hamline Midway/Como Park

17.1 °C; Cloudy
Good warm-up run around the park, until Jake reigned us in. Then some specific strenght and balance exercises, including lunges, sideways cross-over push-offs, single legged long jumps, etc. Then 3 sets of 4 x hill bounding at L4. Pretty hard. some push-ups, planks, stretches and cool-down jog.

Biking Commuting 9:56 2.52 km (3:57 / km) +9m 3:52 / km
ahr:105 max:131 shoes: All-City Space Horse

Home to Como Golf Course
6:12 PM; Hamline Midway/Como Park

18.6 °C; Cloudy
Very easy ride to EU training session. Did not realize there was such a big project going on at McMurray Fields along Lexington.

Biking Commuting 10:46 3.19 km (3:23 / km) +21m 3:16 / km
ahr:121 max:135 shoes: All-City Space Horse

Como Golf cou4rse to Home
8:10 PM; Hamline Midway/Como Park

15.9 °C; Cloudy
Very easy ride home.

Monday Oct 10 #

6 AM

Biking Commuting 28:50 14.17 km (2:02 / km) +53m 2:00 / km
ahr:137 max:156 shoes: All-City Space Horse

Home to TPC
6:13 AM; Hamline Midway/Como Park

10.3 °C; Clear
Back to milder weather after a couple of frosty mornings. Very quiet morning, few cyclists and only two women runners.
4 PM

Hiking 34:18 3.7 km (9:16 / km) +23m 8:59 / km
ahr:101 max:131 shoes: Hoka One One Tor Summit Low

Energy Park Short Hike
4:46 PM; Hamline Midway/Frogtown

21.6 °C; Cloudy
Excel Energy truck parked in our way next to a meter panel behind Energy Park Place. The woman exchanging meters asked "Are they good?" meaning the dogs. They are great I said and she called them over. After greeting them, she rummaged in her truck and found some doggy treats. Another person who bribes the canines when making home visits, just like our UPS driver and our mailman. Lucky dogs!

Biking Commuting 32:32 13.8 km (2:21 / km) +67m 2:18 / km
ahr:133 max:150 shoes: All-City Space Horse

TPC to Home
4:04 PM; Hamline Midway/Como Park

22.7 °C; Cloudy
After being the second bike in this morning, not any earlier than usual, I was surprised to see so many bikes. But the weather shaped up nicely, perfect riding temps, even in short sleeves. The SE wind made me take the southern route, which worked just fine. 5 w to 8 m runners. I could have tripled the number of women runners, there was a UMN team gathering on Dinkytown Greenway but they were not running yet.

Sunday Oct 9 #

7 AM

Hiking 1:16:26 7.09 km (10:47 / km) +38m 10:30 / km
shoes: Hoka One One Tor Summit Low

Energy Park Hike West
7:29 AM; Hamline Midway/Como Park

2.9 °C; Clear
Almost the same stretch as yesterday afternoon, as an early morning hike. What a morning! Hamline U cross-country team out for run, frost and dew in the grass bright blue skies, rabbits and squirrels to be chased. We walked around the industrial/warehouse building that's taking the place of Midway Stadium, it's almost complete. Roux got trapped behind a long chain link fence between Oscar Johnson Arena and the RR. Had to find a spot where I could lift the bottom of the fence to free him. Fun little urban adventure.
2 PM

Hiking 1:00:27 [1] 4.73 km (12:47 / km) +12m 12:37 / km
shoes: Hoka One One Tor Summit Low

Hamline Campus Walk with Lynn
2:07 PM; Hamline Midway/Frogtown

15.3 °C; Clear
Walking with Lynn and dogs on her circuitous route across Hamline campus.

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