Training Log Archive: cfosp1In the 7 days ending Jul 15, 2017:
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Saturday Jul 15, 2017 #
7 AM
Hiking 1:27:53 5.56 km (15:48 / km) +10m 15:40 / km
shoes: Barefoot
Onion to Sioux River
7:33 AM; Washburn, WI
23.7 °C; Clear
Getting warmer and the wind has shifted to west. That means more ankle biters along the beach. Waded out ont the sandbank by the mouth of the s\Sioux, always fun to see how far you can walk out without touching the hem of your shorts. Chatted with the couple from Whiting Rd. Played some ball with Roux after returning. If anything, he's even more ball nuts than Mellie. Need to work on his manners and bringing ball to me.
7:33 AM; Washburn, WI
23.7 °C; Clear
Getting warmer and the wind has shifted to west. That means more ankle biters along the beach. Waded out ont the sandbank by the mouth of the s\Sioux, always fun to see how far you can walk out without touching the hem of your shorts. Chatted with the couple from Whiting Rd. Played some ball with Roux after returning. If anything, he's even more ball nuts than Mellie. Need to work on his manners and bringing ball to me.
10 AM
Biking MTB 1:02:22 19.99 km (3:07 / km) +159m 3:00 / km
ahr:139 max:165 shoes: Gravity 19.5" 29er MTB
Off FR 236
10:59 AM; Moquah Barrens
26.3 °C; Clear
Outing to FR 236, only had MTB along so I did a gravel ride. To prevent a repeat of last fall, where I crisscrossed various ATV trails and finally ended up with a broken chain in the middle of nowhere, I wrote down the FR numbers and drew a rough map on a scrap of paper. I had 1 hr and tried to build in two loops in my ride. From FR 236, I took 262-246-424-236. Everything worked fine, saw a large logging grapple crane in action and 5 bear dog trucks. Then I wanted to include a second loop, 427-691-692-236. I started on 427 with 17 minutes to spare and gave up and returned after 7 minutes without getting to the intersection with 691. Returned to 236 and got back to the cars within 2 minutes of Lynn, Liz, and Craig arriving. A great outing, looking forward to further exploring the off-FR 236 trails.
10:59 AM; Moquah Barrens
26.3 °C; Clear
Outing to FR 236, only had MTB along so I did a gravel ride. To prevent a repeat of last fall, where I crisscrossed various ATV trails and finally ended up with a broken chain in the middle of nowhere, I wrote down the FR numbers and drew a rough map on a scrap of paper. I had 1 hr and tried to build in two loops in my ride. From FR 236, I took 262-246-424-236. Everything worked fine, saw a large logging grapple crane in action and 5 bear dog trucks. Then I wanted to include a second loop, 427-691-692-236. I started on 427 with 17 minutes to spare and gave up and returned after 7 minutes without getting to the intersection with 691. Returned to 236 and got back to the cars within 2 minutes of Lynn, Liz, and Craig arriving. A great outing, looking forward to further exploring the off-FR 236 trails.
Friday Jul 14, 2017 #
6 AM
Hiking 1:12:42 [1] 5.39 km (13:29 / km) +2m 13:28 / km
shoes: Barefoot
Onion to Sioux River
6:55 AM; Washburn, WI
14.7 °C; Clear
Beach walk with dogs. Very well behaved dogs, I must say. Cool morning, but intense sun. After returning, I worked on disassembling a half rotted picnic table. Wanted to do this since we bought the place, and here we are, four years later ... Got it done in time to go out to paddle.
6:55 AM; Washburn, WI
14.7 °C; Clear
Beach walk with dogs. Very well behaved dogs, I must say. Cool morning, but intense sun. After returning, I worked on disassembling a half rotted picnic table. Wanted to do this since we bought the place, and here we are, four years later ... Got it done in time to go out to paddle.
11 AM
Kayak: Lake 2:28:23 [1] 13.58 km (10:56 / km)
shoes: Hobie Island Adventure Tandem
Onion River to Bodin's Resort
11:37 AM; Washburn, WI
34.0 °C; Clear
Always starting later than we intended. Could have been a little windier but at least we didn't have to worry about being cold in wet clothes. Going out, we tacked, then gave up and "motored" or rather pedaled past Bodin's. Returning, we pedaled again, with a little wind assist. Needed to back in time to get a tour from our neighbor Troy, who was showing us the complete remodel of the big A-frame next door.
11:37 AM; Washburn, WI
34.0 °C; Clear
Always starting later than we intended. Could have been a little windier but at least we didn't have to worry about being cold in wet clothes. Going out, we tacked, then gave up and "motored" or rather pedaled past Bodin's. Returning, we pedaled again, with a little wind assist. Needed to back in time to get a tour from our neighbor Troy, who was showing us the complete remodel of the big A-frame next door.
Thursday Jul 13, 2017 #
5 AM
Biking Commuting 30:39 13.36 km (2:18 / km) +50m 2:15 / km
ahr:141 max:162 shoes: All-City Space Horse
Home to TPC
6:10 AM; Hamline Midway/Como Park
14.4 °C; Cloudy
Took it easy this morning, roads had dried out since my run earlier. A little bit of a headwind, though. Heard on the radio that DT Minneapolis streets will be a mess today because of the X-Games. Fortunately, I will not be affected. I wonder if this was the reason for the Semis parked on 10th earlier this week.
6:10 AM; Hamline Midway/Como Park
14.4 °C; Cloudy
Took it easy this morning, roads had dried out since my run earlier. A little bit of a headwind, though. Heard on the radio that DT Minneapolis streets will be a mess today because of the X-Games. Fortunately, I will not be affected. I wonder if this was the reason for the Semis parked on 10th earlier this week.
Strength: Flexibility 8:12 [1]
ahr:91 max:104 shoes: Nike Air Pegasus+ 30
Stretching and core
5:41 AM; Home
16.0 °C; Cloudy
The usual after-run stretches at home, in my outdoor gym. Added my site stepping routine up the stairs in CC, 10 floors in about 3 minutes.
5:41 AM; Home
16.0 °C; Cloudy
The usual after-run stretches at home, in my outdoor gym. Added my site stepping routine up the stairs in CC, 10 floors in about 3 minutes.
Running 19:31 3.74 km (5:13 / km) +23m 5:04 / km
ahr:148 max:163 shoes: Nike Air Pegasus+ 30
Energy Park Short
5:19 AM; Hamline Midway/Como Park
14.8 °C; Chance of rain
Taking advantage of this wonderful cool morning to take Roux for a run early, since we will be driving for 3:30+ hours after work. A little drizzle helped cooling me, also nice to do this early in the morning, before traffic picks up. Starting to ramp up my pace a little, feels good, all in all.
5:19 AM; Hamline Midway/Como Park
14.8 °C; Chance of rain
Taking advantage of this wonderful cool morning to take Roux for a run early, since we will be driving for 3:30+ hours after work. A little drizzle helped cooling me, also nice to do this early in the morning, before traffic picks up. Starting to ramp up my pace a little, feels good, all in all.
12 PM
Biking Commuting 33:48 14.23 km (2:23 / km) +75m 2:19 / km
ahr:138 max:166 shoes: All-City Space Horse
TPC to Home
12:04 PM; Hamline Midway/Como Park
19.4 °C; Partly cloudy
Leaving work to WFH in afternoon, so I can skip town at 3:00 PM sharp. Dinner reservations to keep! Somewhat of a headwind but not too bothersome. No traffic, they must all be at the X-Games! Or at work ...
12:04 PM; Hamline Midway/Como Park
19.4 °C; Partly cloudy
Leaving work to WFH in afternoon, so I can skip town at 3:00 PM sharp. Dinner reservations to keep! Somewhat of a headwind but not too bothersome. No traffic, they must all be at the X-Games! Or at work ...
Wednesday Jul 12, 2017 #
6 AM
Biking Commuting 31:08 14.05 km (2:13 / km) +53m 2:10 / km
ahr:132 max:158 shoes: All-City Space Horse
Home to TPC
6:13 AM; Hamline Midway/Como Park
20.5 °C; Clear
Storm passed early this morning, nothing much to speak of in terms of thunder and rain, sadly the empty rain barrel wasn't even refilled. but the roads were dry and no debris. Large running group crossed onto bike trail right by the Guthrie, I crossed onto the street and hopped back onto the trail at Mill City Ruins.
6:13 AM; Hamline Midway/Como Park
20.5 °C; Clear
Storm passed early this morning, nothing much to speak of in terms of thunder and rain, sadly the empty rain barrel wasn't even refilled. but the roads were dry and no debris. Large running group crossed onto bike trail right by the Guthrie, I crossed onto the street and hopped back onto the trail at Mill City Ruins.
Hiking 8:57 0.91 km (9:50 / km) +52m 7:39 / km
ahr:116 max:149 shoes: Salomon Speedcross 3
Stair Climbining
7:02 AM; Target CC
12 floors, crossing over sideways half left, half right.
7:02 AM; Target CC
12 floors, crossing over sideways half left, half right.
3 PM
Hiking 34:02 3.78 km (9:00 / km) +24m 8:44 / km
ahr:111 max:150 shoes: Nike Air Pegasus+ 30
Energy Park Short
4:54 PM; Hamline Midway/Como Park
29.2 °C; Partly cloudy
Got the meatloaf in the oven and went for the after work walk with Roux. Quite windy, the air also felt dryer. Roux is much more comfortable without Mellie compared to last year, something I also noticed while skijoring with him whenever we had a chance. Tomorrow we'll head back to Washburn to meet up with Lynn and Mellie, I wish we could have spent the week all together.
4:54 PM; Hamline Midway/Como Park
29.2 °C; Partly cloudy
Got the meatloaf in the oven and went for the after work walk with Roux. Quite windy, the air also felt dryer. Roux is much more comfortable without Mellie compared to last year, something I also noticed while skijoring with him whenever we had a chance. Tomorrow we'll head back to Washburn to meet up with Lynn and Mellie, I wish we could have spent the week all together.
Biking Commuting 32:39 14.19 km (2:18 / km) +80m 2:14 / km
ahr:142 max:163 shoes: All-City Space Horse
TPC to Home
3:41 PM; Hamline Midway/Como Park
29.9 °C; Clear
Ride felt much easier than yesterday, no wonder, with the tailwind we had.
3:41 PM; Hamline Midway/Como Park
29.9 °C; Clear
Ride felt much easier than yesterday, no wonder, with the tailwind we had.
Tuesday Jul 11, 2017 #
6 AM
Biking Commuting 30:20 14.07 km (2:09 / km) +46m 2:07 / km
ahr:141 max:169 shoes: All-City Space Horse
Home to TPC
6:18 AM; Hamline Midway/Como Park
18.6 °C; Clear
Getting back into the groove, nothing special about this morning's ride. A lovely morning, though, and it was much easier to ride in from CLT. Notice quite a few runners out, made me wonder about what happened to the male to female ratio. Will do a few counts here and there. There were some big semis lined up on 10th, between 1st Ave and the mall. Based on the decals on the trucks, it must be some indoor motor sport event in one of the venues downtown.
6:18 AM; Hamline Midway/Como Park
18.6 °C; Clear
Getting back into the groove, nothing special about this morning's ride. A lovely morning, though, and it was much easier to ride in from CLT. Notice quite a few runners out, made me wonder about what happened to the male to female ratio. Will do a few counts here and there. There were some big semis lined up on 10th, between 1st Ave and the mall. Based on the decals on the trucks, it must be some indoor motor sport event in one of the venues downtown.
3 PM
Biking Commuting 32:55 14.09 km (2:20 / km) +80m 2:16 / km
ahr:148 max:174 shoes: All-City Space Horse
TPC to Home
3:41 PM; Hamline Midway/Como Park
28.6 °C; Chance of rain
Meant to go slow but falling back into old habits: straining against a decent SE wind, trying not to go slow in order to hold off the competition. The mo and the jo have not deserted me during my hiatus.
3:41 PM; Hamline Midway/Como Park
28.6 °C; Chance of rain
Meant to go slow but falling back into old habits: straining against a decent SE wind, trying not to go slow in order to hold off the competition. The mo and the jo have not deserted me during my hiatus.
5 PM
Hiking 33:53 3.81 km (8:54 / km) +21m 8:39 / km
ahr:120 max:155 shoes: Nike Air Pegasus+ 30
Energy Park Short
5:26 PM; Hamline Midway/Frogtown
29.3 °C; Clear
Instead of taking Roux for a walk right away, went to neighbors Lisa and Lynn, to pick some of their Montmorency sour cherries. Bree was there too, to pick later joined by her husband Tom, baby Dawson and father in law for moral support. got enough for several cherry pies and then some. Roux had patiently waited and got his walk, with a few running steps. The wind mellowed the heat, real summer. I hope we get some rain tonight, without hail.
5:26 PM; Hamline Midway/Frogtown
29.3 °C; Clear
Instead of taking Roux for a walk right away, went to neighbors Lisa and Lynn, to pick some of their Montmorency sour cherries. Bree was there too, to pick later joined by her husband Tom, baby Dawson and father in law for moral support. got enough for several cherry pies and then some. Roux had patiently waited and got his walk, with a few running steps. The wind mellowed the heat, real summer. I hope we get some rain tonight, without hail.
Monday Jul 10, 2017 #
6 AM
Biking Commuting 35:18 14.4 km (2:27 / km) +47m 2:25 / km
ahr:126 max:168 shoes: All-City Space Horse
Home to University Village
6:21 AM; Hamline Midway/Como Park
20.9 °C; Clear
Because the surgeon told me I could, I did! Realized on way to work that I had a 7:00 AM PT session. Because I was way to early, I rode across Northern Pacific #9 and then the Stone Arch Bridge to kill some time and enjoy my first bike ride to work since January.
6:21 AM; Hamline Midway/Como Park
20.9 °C; Clear
Because the surgeon told me I could, I did! Realized on way to work that I had a 7:00 AM PT session. Because I was way to early, I rode across Northern Pacific #9 and then the Stone Arch Bridge to kill some time and enjoy my first bike ride to work since January.
Biking Commuting 18:43 6.17 km (3:02 / km) +24m 2:59 / km
ahr:125 max:152 shoes: All-City Space Horse
University Village to TPC
7:41 AM; Hamline Midway/Como Park
21.3 °C; Light rain
Heading to work after PT. Did not go around DT because I had done my detour earlier in the day. I wish I had because Portland and downtown in general was super busy.
7:41 AM; Hamline Midway/Como Park
21.3 °C; Light rain
Heading to work after PT. Did not go around DT because I had done my detour earlier in the day. I wish I had because Portland and downtown in general was super busy.
3 PM
Running: Interval 30:46 3.89 km (7:55 / km) +21m 7:42 / km
ahr:121 max:152 shoes: Nike Air Pegasus+ 30
Energy Park Short
4:48 PM; Hamline Midway/Frogtown
28.7 °C; Clear
Did not mean to run but my feet thought otherwise. Made it some sort of a fartlek with some running with walking intervals. Roux was not the fastest dog but played along. Need to stop at my neighbor's house to pick some sour cherries. Every time walk by, I pick a few and they are delicious.
4:48 PM; Hamline Midway/Frogtown
28.7 °C; Clear
Did not mean to run but my feet thought otherwise. Made it some sort of a fartlek with some running with walking intervals. Roux was not the fastest dog but played along. Need to stop at my neighbor's house to pick some sour cherries. Every time walk by, I pick a few and they are delicious.
Biking Commuting 33:03 13.72 km (2:25 / km) +71m 2:21 / km
ahr:143 max:164 shoes: All-City Space Horse
TPC to Home
3:56 PM; Hamline Midway/Como Park
28.7 °C; Clear
I guess I'm back in business. By no means a record setting performance but only the fourth time I'm on an upright bike. Back in the saddle, sure feels good. This morning, my butt was a little sore from yesterday's trail ride on the mountain bike. Much better already this PM. I think I need a Brooks for the MTB, too.
3:56 PM; Hamline Midway/Como Park
28.7 °C; Clear
I guess I'm back in business. By no means a record setting performance but only the fourth time I'm on an upright bike. Back in the saddle, sure feels good. This morning, my butt was a little sore from yesterday's trail ride on the mountain bike. Much better already this PM. I think I need a Brooks for the MTB, too.
Sunday Jul 9, 2017 #
7 AM
Kayak: Lake 39:25 2.84 km (13:53 / km)
ahr:95 max:126 shoes: Hobie Island Adventure Tandem
Bayview Park Beach Salvage
8:57 AM; Washburn, WI
21.2 °C; Cloudy
Salvaged a 2x8 and a 2x12 , both about 8 usable feet long. Put the boards on the amas, they were light enough, no need to mess with rope and drag. Roux, who was along for the ride, liked it, too, stood on one of the boards.
8:57 AM; Washburn, WI
21.2 °C; Cloudy
Salvaged a 2x8 and a 2x12 , both about 8 usable feet long. Put the boards on the amas, they were light enough, no need to mess with rope and drag. Roux, who was along for the ride, liked it, too, stood on one of the boards.
Biking MTB 1:24:17 23.07 km (3:39 / km) +241m 3:28 / km
ahr:127 max:158 shoes: Gravity 19.5" 29er MTB
Kjarvick-Whiting Rd Loop
7:18 AM; Washburn, WI
19.1 °C; Cloudy
The surgeon said I could so I did: my first MTB ride since November and my first significant upright bike ride since January. In light of continued recovery from my shoulder injury, I kept it easy and was conservative in approaching obstacles on this trail ride. Does it feel good to be on a real bike again, feels like I did not lose my bike legs! Saw fresh bear tracks on Smith Fire Lane. No humans except for a few cars on the short stretches on Hwy 13. Great ride!
7:18 AM; Washburn, WI
19.1 °C; Cloudy
The surgeon said I could so I did: my first MTB ride since November and my first significant upright bike ride since January. In light of continued recovery from my shoulder injury, I kept it easy and was conservative in approaching obstacles on this trail ride. Does it feel good to be on a real bike again, feels like I did not lose my bike legs! Saw fresh bear tracks on Smith Fire Lane. No humans except for a few cars on the short stretches on Hwy 13. Great ride!
10 AM
Hiking 1:37:23 [1] 5.4 km (18:02 / km) +5m 17:57 / km
ahr:91 max:118 shoes: Barefoot
Onion to Sioux River
10:49 AM; Washburn, WI
22.0 °C; Chance of rain
Rainy walk with Lynn and the dogs. Dogs were very civil and well behaved with walkers and their dogs alike. One guy was obviously not a dog person, gave both dogs a suspicious look and a wide berth. Fortunately, they didn't pay much attention to him. Threw the ball off and on during walk back, working on Roux taking turns, which is very hard for him. But he's improving already.
10:49 AM; Washburn, WI
22.0 °C; Chance of rain
Rainy walk with Lynn and the dogs. Dogs were very civil and well behaved with walkers and their dogs alike. One guy was obviously not a dog person, gave both dogs a suspicious look and a wide berth. Fortunately, they didn't pay much attention to him. Threw the ball off and on during walk back, working on Roux taking turns, which is very hard for him. But he's improving already.