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Training Log Archive: cfosp1

In the 7 days ending Aug 19:

activity # timemileskm+m
  Biking Commuting11 6:26:53 99.13(3:54) 159.54(2:25) 706
  Hiking7 5:58:45 20.62(17:24) 33.19(10:49) 196
  Roller Skiing Skate1 1:47:59 11.0(9:49) 17.7(6:06)
  Biking: Trail/Road2 1:00:14 8.45(7:08) 13.6(4:26) 81
  Strength: Flexibility1 12:51
  Total14 15:26:42 139.21 224.03 983

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Saturday Aug 19 #

6 AM

Roller Skiing Skate 1:47:59 intensity: (22:18 @1) + (24:17 @2) + (21:30 @3) + (16:43 @4) + (23:11 @5) 17.7 km (6:06 / km)
ahr:139 max:174 shoes: Pursuit T6004 roller skis

Roller Ski Intervals at Swede Hollow
8:06 AM; Bruce Vento Trail

18.8 °C; Clear
First workout with the EU crew. Small group today: Andy, Julie, Mike, visitor Richard and yours truly.
3 x up Commercial Street hill (walking back down because of steep grade)
6 x double poling
Cooldown to intersection Phalen-Johnson
Feeling slow and weak, not used to the view from the back of the pack. In spite of good effort not sore shoulder. Great to catch up with old friends.

Hiking 54:29 intensity: (50:00 @1) + (4:00 @2) + (29 @3) 5.63 km (9:41 / km) +33m 9:24 / km
shoes: Nike Air Pegasus+ 30

Energy Park Lexington to Snelling
6:15 AM; Hamline Midway/Como Park

14.3 °C; Clear
Lovely morning, caught sunrise on Snelling Ave bridge. Just before, took picture of mists wafting on Hamline U athletic field.Jogged along the tracks to avoid being caught by a slow freight that was about 500 m behind us. Kept dogs entirely off leash until we got across the Lexington Ave Bridge because they were so well behaved and followed my commands.

Biking Commuting 39:03 intensity: (10:12 @1) + (20:19 @2) + (8:32 @3) 10.86 km (3:36 / km) +77m 3:28 / km
ahr:128 max:150 shoes: All-City Space Horse

Eastside Heritage Park to Home via Trung Nam
10:10 AM; Hamline Midway/Como Park

21.4 °C; Clear
Wanted to withdraw some cash at the CU but there was a line of cars waiting at the ATM. The CU building is being remodeled, too, so no luck. Trung Nam was out of chocolate croissants but they still had almond, my favorite. Also got some strawberry and raisin. Then home. Legs feeling appropriately tired.

Biking Commuting 19:58 intensity: (2:01 @1) + (8:04 @2) + (9:03 @3) + (50 @4) 8.91 km (2:14 / km) +26m 2:13 / km
ahr:133 max:156 shoes: All-City Space Horse

Home to Eastside Heritage Park
7:39 AM; Hamline Midway/Como Park

15.7 °C; Clear
Unproblematic ride, hit all lights green, which doesn't happen very often. When I got to Vertical endevors, Only andy was there, July arriving shortly thereafter. Found Mike at Bruce Vento Wildflower Garden.
4 PM

Biking: Trail/Road 26:03 intensity: (20:00 @1) + (5:00 @2) + (1:03 @3) 5.92 km (4:24 / km) +47m 4:14 / km
shoes: All-City Space Horse

Across the New Stillwater Bridge
4:42 PM; Oak Park Heights, MN

26.3 °C; Clear
Just a short ride with Lynn, Peggy and Joel, to inaugurate the bridge for us. we drove across, too, whether this will be a great way to return from the cabin remains to be seen. Traffic on 36 is quite heavy and there are a lot of lights in the Stillwater area. But the bike trail across is awesome and the sights are breathtaking. Can't wait for the circuit betwenn the old and new bridge is ready!

Friday Aug 18 #

6 AM

Strength: Flexibility 12:51 intensity: (9:43 @1) + (1:07 @2) + (2:01 @3)
ahr:108 max:143

TPC to TCC and Stair Climbing
7:16 AM; TCC

Walk from TPC to TCC, paused during elevator ride to 26th floor, climb to 36th floor (as usual crossing over left and right for half of the climb), walk to desk.

Biking Commuting 30:41 intensity: (1:41 @1) + (10:22 @2) + (15:16 @3) + (2:52 @4) + (30 @5) 13.9 km (2:12 / km) +42m 2:10 / km
ahr:138 max:161 shoes: All-City Space Horse

Home to TPC
6:30 AM; Minneapolis-St. Paul

15.4 °C; Partly cloudy
Lovely morning with an orange morning sky behind me. Every morning seems to be a swift morning these days, feeling like my stamina is coming back after injury.
2 PM

Biking Commuting 30:45 intensity: (1:05 @1) + (7:28 @2) + (17:50 @3) + (2:55 @4) + (1:27 @5) 14.1 km (2:11 / km) +70m 2:08 / km
ahr:140 max:174 shoes: All-City Space Horse

TPC to Home
2:48 PM; Minneapolis-St. Paul

20.4 °C; Cloudy
Snuck out early and rode well. Roads were still wet but no more rain.

Hiking 1:05:07 intensity: (1:04:07 @1) + (1:00 @2) 6.19 km (10:31 / km) +35m 10:14 / km
ahr:95 max:131 shoes: Nike Air Pegasus+ 30

Energy Park Lexington to Snelling
3:32 PM; Hamline Midway/Como Park

21.8 °C; Partly cloudy
Slightly extended walk this afternoon, overshot Lexington by one block to check out an Alumacraft fishing boat on a trailer I had seen for sale while driving by. It seemed waterproof, since water had collected within. Will check with the comptroller to see if we can add to our flotilla. Took some pictures of a cicada which appeared have just left the nymph stage, looked so pretty and fresh. As we emerged from Hamline U campus onto Englewood, I noticed my old neighbor Ole shuffling down the sidewalk and then towards a retaining wall, on which he sat to rest. Walked over to check in, of course he said he was OK, had just walked a little too far. As we were chatting, a second person, by all appearance another Hamline colleague, joined that's when I took my leave, not before Heather, who appeared to have her daughter with her shouted out to me from her car.

Thursday Aug 17 #

6 AM

Biking Commuting 36:17 intensity: (21:28 @1) + (12:54 @2) + (1:55 @3) 13.78 km (2:38 / km) +43m 2:36 / km
ahr:118 max:141 shoes: All-City Space Horse

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

18.6 °C; Light rain
I was set on taking the train but when I stepped out, the rain was very light. So I rode to work instead of to the Green Line. Puddles and rivulets mad this a wet ride but the cloudy landscape I rode through made up for any discomfort. Stopped quite a few times to take pictures. and took some more from the 36th floor.
3 PM

Hiking 42:05 [1] 3.84 km (10:58 / km) +23m 10:38 / km
ahr:94 max:114 shoes: Hoka One One Tor Summit Low

Energy Park Short
4:22 PM; Hamline Midway/Frogtown

22.0 °C; Cloudy
Windy and pleasantly cool. Roux was running circles around poor Mellie. Both were at their best behavior when an old lady from the highrise pushing a walker admired them and asked if she could pet them. They could get their therapy dog certificate.

Biking Commuting 30:50 intensity: (2:48 @1) + (8:45 @2) + (11:47 @3) + (5:17 @4) + (2:13 @5) 14.29 km (2:09 / km) +75m 2:06 / km
ahr:139 max:163 shoes: All-City Space Horse

TPC to Home
3:42 PM; Minneapolis-St. Paul

21.6 °C; Cloudy
Finally an afternoon with a brisk tailwind! Roads had dried out and the crowds around Stone Arch Bridge and Guthrie were rather thick.

Wednesday Aug 16 #

9 AM

Hiking 39:57 [1] 3.82 km (10:27 / km) +26m 10:07 / km
shoes: Hoka One One Tor Summit Low

Energy Park Short
9:19 AM; Hamline Midway/Frogtown

18.9 °C; Cloudy
Took dogs out in morning, during break in rain. very pleasant walk. Picked up a little wading pool that had been blown into the street by the wind.

Biking Commuting 30:50 intensity: (17:08 @1) + (8:23 @2) + (5:19 @3) 10.88 km (2:50 / km) +42m 2:47 / km
ahr:120 max:146 shoes: All-City Space Horse

Home to Wabun Park via Target and Dunn Bros
10:24 AM; Hamline Midway/Como Park

19.8 °C; Cloudy
Wanted to get baker's yeast at Target and coffee beans at Dunn Bros. Then to company picnic at Wabun. Amazingly, the rain took a break for the party, just as well. Fun conversations with colleagues and too much BBQ.
2 PM

Biking Commuting 41:10 intensity: (4:00 @1) + (17:28 @2) + (18:36 @3) + (1:06 @4) 16.72 km (2:28 / km) +105m 2:23 / km
ahr:133 max:155 shoes: All-City Space Horse

Wabun Park to Home via UMN
2:28 PM; Minneapolis-St. Paul

24.0 °C; Cloudy
Started ride with colleague Matt, who headed for Greenway to get back to Minnetonka. I wanted to get a little longer ride so I wen to UMN and then home my usual way. a little bit of a headwind but not too bad. A stomach filled with various BBQ meats was more of a problem. But I made it.

Tuesday Aug 15 #

6 AM

Biking Commuting 30:37 intensity: (2:57 @1) + (14:29 @2) + (13:11 @3) 13.78 km (2:13 / km) +33m 2:12 / km
ahr:132 max:150 shoes: All-City Space Horse

Home to TPC
6:25 AM; Minneapolis-St. Paul

15.0 °C; Partly cloudy
A repeat of yesterday morning, even less effort. Did not have the lights in my favor downtown. Squirrel between me and chain link fence on CLT, I never like that. Would hate to have one stuck in my spokes. It's a relatively common type of animal-cyclist collision, frequently causing serious injury to the cyclist and death to the squirrel. Just google it.
3 PM

Biking Commuting 33:29 intensity: (45 @1) + (2:02 @2) + (22:31 @3) + (7:04 @4) + (1:07 @5) 14.36 km (2:20 / km) +77m 2:16 / km
ahr:145 max:164 shoes: All-City Space Horse

TPC to Home
3:50 PM; Minneapolis-St. Paul

24.8 °C; Partly cloudy
A noticeable headwind this afternoon. Was set on taking my wind avoidance route but someone who did a rolling stop and almost hit me at Malcolm rattled me so I kept going straight when i got to Westgate. The guy totally did not see me, probably just looking something bus-sized out of the corner of his eyes. His windows were down and I gave him a very impolite version of the Bronx cheer. It wasn't all bad, though, got some extra workout thanks to the extra headwind and was quite happy with my effort.

Hiking 40:32 [1] 3.89 km (10:25 / km) +22m 10:08 / km
ahr:98 max:118 shoes: Nike Air Pegasus+ 30

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

24.7 °C; Clear
Lovely weather for the PM hike. Some sort of orientation going on at Hamline, looked like it was for the folks who are helping the new students to find their way around campus. The dogs were intrigued by the people sitting in small groups on the lawns, where they'd expect to see squirrels and rabbits. Saw a big butterfly from the papillio family flutter by, did not look like the tiger nor the black swallowtail. Other than that, not much t report.

Monday Aug 14 #

6 AM

Biking Commuting 29:31 intensity: (5:39 @1) + (10:39 @2) + (12:50 @3) + (23 @4) 13.78 km (2:09 / km) +40m 2:07 / km
ahr:131 max:153 shoes: All-City Space Horse

Home to TPC
6:13 AM; Minneapolis-St. Paul

16.3 °C; Cloudy
Faster than usual ride, probably mostly due to catching the green wave on my way from CLT to TPC. A slight tail wind (I did not notice it but per weather observations there was one) helped, too. The effort was less than usual, feeling actually pretty relaxed. Perfect temps, too, but the days are getting noticeably shorter.
4 PM

Hiking 53:10 intensity: (52:59 @1) + (11 @2) 4.44 km (11:58 / km) +24m 11:40 / km
ahr:92 max:122 shoes: Nike Air Pegasus+ 30

Energy Park Short
4:44 PM; Hamline Midway/Frogtown

23.1 °C; Cloudy
Was waiting for a work call on my mobile and it came shortly before reaching Pierce Butler, walking up Hamline. Did not want to deal with traffic noise while consulting on where compliance interfaces with technology so turned on Hewitt, a quiet neighborhood street. The conversation went well until Roux had to take a dump. Here I stood, a plastic covered hand with a good-sized load of crap in one hand, my mobile in the other. At least the dogs weren't pulling on their leashes or barking at something. The call eventually ended and we moved on. I recall that Erin B frequently took work calls while out on a run. Definitely possible.

Biking Commuting 33:42 intensity: (2:01 @1) + (10:08 @2) + (20:23 @3) + (1:10 @4) 14.18 km (2:23 / km) +76m 2:19 / km
ahr:136 max:156 shoes: All-City Space Horse

TPC to Home
4:00 PM; Minneapolis-St. Paul

22.8 °C; Cloudy
The wind hadn't shifted since this morning and it was stronger. Or was it really? A headwind somehow always feels stronger than a tailwind. But it was a nice ride anyway.

Sunday Aug 13 #

7 AM

Biking: Trail/Road 34:11 intensity: (24:55 @1) + (2:47 @2) + (6:29 @3) 7.68 km (4:27 / km) +34m 4:21 / km
ahr:114 max:144 shoes: All-City Space Horse

Operation Horse Manure
7:23 AM; Gateway Trail

14.3 °C; Cloudy
Whenever I bike or roller ski (mostly the latter) the Gateway Trail, I think it would be great to salvage some of the horse droppings from the adjacent equine trail. Today I did. I first thought of mounting an 18.9 liter bucket ( that is five gallons in medieval and obsolete measurements) on either side of my bike but thought I'd be better off to simply use my grocery bag carriers with a double bag in each. I also brought a trowel to pick up the manure and a stick, to thump it down in the bags. I ended up picking up the dung with my hand and never used the trowel.However, I made good use of the stick and probably got in twice as much that way. I did not even have to get off the bike. Had a nice chat with a dog walker who admired my ingenuity. I turned back as soon as I could not fit any more shit in my bags, the ride back along the blacktopped trail taking less than half the time it took me to go out, stopping to pick up a nice pile every so often.
9 AM

Hiking 1:03:25 [1] 5.38 km (11:47 / km) +33m 11:26 / km
shoes: Teva Terra Fi

Energy Park Lexington to Snelling
9:00 AM; Hamline Midway/Frogtown

18.4 °C; Cloudy
Dogs needed their due, they got it. Roux was on the prowl, in the thickly overgrown railroad embankment. I saw him pounce at stuff several times, but as far as I know, he wasn't quick enough. Picked up a couple of MDF and plywood boards. from a dumpster. Plan is to make hangers for my waders up at the cabin.

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