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Training Log Archive: cfosp1

In the 7 days ending Sep 9:

activity # timemileskm+m
  Biking Commuting13 6:18:03 95.12(3:58) 153.08(2:28) 700
  Hiking7 6:17:10 19.13(19:43) 30.78(12:15) 109
  Biking MTB1 1:37:01 15.85(6:07) 25.51(3:48) 284
  Roller Skiing Skate1 1:17:46 8.39(9:16) 13.51(5:45)
  Running: Interval1 19:06 1.41(13:32) 2.27(8:25) 5
  Swimming Open Water1 11:40 0.17(1:09:32) 0.27(43:13)
  Running1 10:28 0.47(22:10) 0.76(13:46) 79
  Total17 16:11:14 140.54(6:55) 226.18(4:18) 1177
  [1-5]17 15:26:43

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Saturday Sep 9 #

7 AM

Biking Commuting 22:12 intensity: (1:26 @1) + (10:14 @2) + (10:32 @3) 8.93 km (2:29 / km) +21m 2:27 / km
ahr:133 max:151 shoes: All-City Space Horse

Home to Vertical Endeavors
7:42 AM; Hamline Midway/Como Park

11.8 °C; Clear
Riding into the rising sun and a pretty decent headwind. Quite a bit of traffic, too for this early weekend morning. But enough space on the roads.

Running: Interval 19:06 intensity: (18:55 @1) + (11 @2) 2.27 km (8:25 / km) +5m 8:19 / km
ahr:98 max:122 shoes: Nike Air Pegasus+ 30

Hamline Campus
7:06 AM; Hamline Midway/Frogtown

11.1 °C; Clear
Just a very quick and short walk/jog with the dogs. Running behind to get to practice.

Roller Skiing Skate 1:17:46 intensity: (2 @0) + (20:55 @1) + (16:07 @2) + (26:39 @3) + (11:29 @4) + (2:34 @5) 13.51 km (5:45 / km)
ahr:131 max:171 shoes: Pursuit T6004 roller skis

Swede Hollow Double Pole Workout
8:08 AM; Bruce Vento Trail

13.7 °C; Clear
Adjusted the ferrules on my roller ski poles before practice, so the points were adjusted properly. One was pointing backwards, the other sideways. Not the best setup to get the most bang for the buck. Either this or the strength I gained from paddling, roller skiing or simply from healing paid off big time, felt much stronger than three weeks ago. Nice to see this progress!
9 AM

Biking Commuting 33:44 intensity: (14:02 @1) + (14:50 @2) + (4:52 @3) 9.73 km (3:28 / km) +75m 3:20 / km
ahr:124 max:145 shoes: All-City Space Horse

Vertical Endeavors to Home via Trung Nam
9:38 AM; Hamline Midway/Como Park

15.6 °C; Clear
Headed home after workout, nice to have a tailwind. In a little park at Avon and Thomas there was a big to-do, the Humane Society was offering free vaccinations for the dogs and cats of the neighborhood. Looked like everyone was out to take advantage of this super deal. Saw John at Trung Nam and chatted with him.
12 PM

Biking Commuting 22:22 intensity: (2:37 @1) + (10:00 @2) + (9:45 @3) 8.48 km (2:38 / km) +33m 2:35 / km
ahr:132 max:149 shoes: All-City Space Horse

Home to Flat Earth Bewing
12:16 PM; Hamline Midway/Como Park

20.3 °C; Clear
Going to bid farewell to coach Jake and executive director andrew from Endurance United.
4 PM

Biking Commuting 22:39 intensity: (8:00 @1) + (9:00 @2) + (3:00 @3) + (2:00 @4) + (39 @5) 8.38 km (2:42 / km) +64m 2:36 / km
shoes: All-City Space Horse

Flat Earth Brewing to Home
4:03 PM; Hamline Midway/Como Park

23.0 °C; Clear
Riding home after a good bye and good luck to Andrew and Jake (and probably a little more beer than I should have had). Some nice conversations during the afternoon, too.

Hiking 40:59 intensity: (20:00 @0) + (20:59 @1) 2.41 km (17:00 / km) +6m 16:48 / km
shoes: Nike Air Pegasus+ 30

Hamline U Campus
5:25 PM; Hamline Midway/Frogtown

22.2 °C; Clear
Leisurely walk with Lynn and dogs, looking at the neighborhood gardens.
7 PM

Biking Commuting 6:08 [1] 2.01 km (3:03 / km) +5m 3:01 / km
shoes: All-City Space Horse

Home to Culver's
7:42 PM; Hamline Midway/Frogtown

20.4 °C; Clear
Stopped for a burger and a malt at Culver's after weekly shopping trip to Target and did not notice that they did not hand me the malt till I got home. Got my malt and a dessert of my choice next time I go. And a short and easy bike ride on this lovely late summer night.

Friday Sep 8 #

6 AM

Biking Commuting 30:34 intensity: (4:46 @1) + (14:21 @2) + (10:52 @3) + (35 @4) 13.84 km (2:13 / km) +43m 2:10 / km
ahr:130 max:156 shoes: All-City Space Horse

Home to TPC
6:22 AM; Minneapolis-St. Paul

10.7 °C; Clear
Checked out the construction impacting dinkytown Greenway. They cut seams into the blacktop but did not dig yet.
3 PM

Hiking 1:04:34 [1] 6.05 km (10:40 / km) +32m 10:24 / km
ahr:91 max:118 shoes: Hoka One One Tor Summit Low

Energy Park Lexington to Snelling
4:04 PM; Hamline Midway/Como Park

19.6 °C; Clear
Dogs got a little more fun this PM, Saw a group of young hobos camping out by the Energy Park Central Plant. They had a dog, which intrigued Roux. On top, there was a big swarm of starlings which took off as a cloud.

Biking Commuting 37:21 intensity: (5:59 @1) + (19:08 @2) + (11:56 @3) + (18 @4) 13.96 km (2:41 / km) +71m 2:37 / km
ahr:130 max:153 shoes: All-City Space Horse

TPC to Home
3:09 PM; Minneapolis-St. Paul

19.6 °C; Clear
Lots of traffic on Ellis Ave, waiting to get onto Transfer Rd. Glad to be on a bike! Keeping in the neighborhood because of a decent headwind.

Thursday Sep 7 #

6 AM

Biking Commuting 43:27 intensity: (9:16 @1) + (11:22 @2) + (19:00 @3) + (3:20 @4) + (29 @5) 18.55 km (2:21 / km) +95m 2:17 / km
ahr:133 max:160 shoes: All-City Space Horse

Home to TPC via Dunn Bros and University Village
6:19 AM; Minneapolis-St. Paul

9.5 °C; Partly cloudy
The usual coffee trip followed by my last (!) PT appointment. Nice ride during this cool morning. Since I was much later than usual, the area along the Mississippi was much busier, many runners and cyclists.
3 PM

Biking Commuting 33:04 intensity: (3:30 @1) + (11:15 @2) + (15:39 @3) + (1:48 @4) + (52 @5) 13.85 km (2:23 / km) +64m 2:20 / km
ahr:136 max:165 shoes: All-City Space Horse

TPC to Home
3:21 PM; Minneapolis-St. Paul

22.7 °C; Partly cloudy
There was some sort of traffic blockage on Hennepin, between 10th and 11th. Tons of squad cars N bound traffic redirected W onto 11th to get onto Hawthorne. I was not affected much, police waved me and other cyclists through. Then there was a fire truck blocking the bike trail at Stone Arch Bridge, which I took because I could not stay on W River Pkwy. On the bridge, a long column of Segways obstructed bike traffic. After that, it was smooth sailing. Took my "normal" route home, to como and then S on Snelling, first time since the Fair.
4 PM

Hiking 42:35 intensity: (7:00 @0) + (35:35 @1) 3.78 km (11:16 / km) +22m 10:57 / km
shoes: Nike Air Pegasus+ 30

Energy Park Short
4:58 PM; Hamline Midway/Frogtown

22.7 °C; Partly cloudy
Late summer temps, boys and girls at Hamline smiling at the dogs. Lovely afternoon. Had the furnace maintained recently, the tech found CO leakage from a busted core. Showed me the values inside the housing, which is not sealed. He also pointed out the amount of heat we're blowing out of our cheminee, 240 °C in the flue. I know that it's hot up there because my weather station reports above freezing temps on top of the house when the furnace kicks in. The sales guy showed up when I got home. I opted for a high efficiency solution, we will see how fast we will amortize.

Wednesday Sep 6 #

6 AM

Biking Commuting 34:07 intensity: (9:28 @1) + (12:35 @2) + (7:33 @3) + (3:42 @4) + (49 @5) 13.82 km (2:28 / km) +41m 2:26 / km
ahr:128 max:160 shoes: All-City Space Horse

Home to TPC
6:12 AM; Minneapolis-St. Paul

9.3 °C; Partly cloudy
Another cool morning, decided to wear light pair of gloves and no regrets. Starting ride under a full moon, beautiful! Stopped for a picture where Pierce Butler turns S into Transfer Rd. Always tricky to take shots of the moon. It will be overexposed ... Big running group out at Guthrie, crossing W River Parkway and trail to run down to the locks. Fortunately, I only caught the tail end. They even had a photographer.
3 PM

Hiking 36:57 intensity: (35:20 @1) + (1:37 @2) 3.81 km (9:42 / km) +21m 9:26 / km
ahr:101 max:133 shoes: Nike Air Pegasus+ 30

Energy Park Short
4:26 PM; Hamline Midway/Frogtown

18.1 °C; Cloudy
Lynn was home already and had fed the dogs so I could just take off with them. They were happy enough. Cool and cloudy, just perfect for a swift walk.

Biking Commuting 29:10 intensity: (9:00 @1) + (11:00 @2) + (7:00 @3) + (1:10 @4) + (1:00 @5) 13.77 km (2:07 / km) +63m 2:04 / km
shoes: All-City Space Horse

TPC to Home
3:46 PM; Minneapolis-St. Paul

18.2 °C; Cloudy
Fast ride, with a light NNW wind, which did not feel like a tailwind. Unfortunately I forgot to turn on my HRM, so I'm estimating my intensity levels. Weird construction going on along Dinkytown Greenway, part of it blocked. I rode past the barriers this AM and couldn't see anything, neither could I looking past the barriers from both direction on the way home.

Tuesday Sep 5 #

6 AM

Running 10:28 intensity: (7:33 @1) + (1:03 @2) + (1:52 @3) 0.76 km (13:46 / km) +79m 9:04 / km
ahr:114 max:147 shoes: Shimano SH-MT34L

TPC to TCC Stair Climb
7:05 AM;


First stair climb at TCC since before my vacation. One of the items I don't get to do consistently is climbing every day while at the cabin. Too many activities that involve paddling, (roller) skiing, beach walks/runs or biking to squeeze in a dedicated hill climb.

Biking Commuting 31:40 intensity: (1:47 @1) + (13:00 @2) + (16:53 @3) 13.83 km (2:17 / km) +53m 2:15 / km
ahr:134 max:151 shoes: All-City Space Horse

Home to TPC
6:16 AM; Minneapolis-St. Paul

10.7 °C; Clear
First bike commute in more than I week. Cool morning and a noticeable headwind made me glad to be wearing long sleeves. Wasn't going fast but the effort was there. The ride home should be easier. Many runners out this morning enjoying the cool and dry weather.
3 PM

Hiking 36:18 intensity: (34:15 @1) + (2:03 @2) 3.77 km (9:38 / km) +22m 9:21 / km
ahr:101 max:134 shoes: Nike Air Pegasus+ 30

Energy Park Short
4:35 PM; Hamline Midway/Frogtown

15.7 °C; Cloudy
First walk after much more adventurous fare for the dogs. They were happy, though, so much to sniff and so much garbage, mostly leftovers from the State Fair. Made me sort of glad I missed the entirety of the Fair. Dogs lucked out too in that new students were arriving at Hamline. Two girls asked if they could pet the dogs. They were excited more about the sucker one of them was nursing. Luckily we avoided Mundraub (the taking food out of someone's mouth to eat it, a type of petty larceny under German law) and thereby were not banned from campus for life.

Biking Commuting 31:35 intensity: (44 @1) + (6:48 @2) + (21:45 @3) + (1:40 @4) + (38 @5) 13.93 km (2:16 / km) +72m 2:13 / km
ahr:140 max:159 shoes: All-City Space Horse

TPC to Home
3:41 PM; Minneapolis-St. Paul

15.5 °C; Cloudy
Wind always confuses me. It's supposed to come from generally one direction but in urban riding there are so many factors (i.e. mostly buildings and other structures) that influence it. As it was on my ride home. The general direction was NW but sometimes it felt like it was coming from SE. I made the best of it by enjoying anytime the wind seemed on my tail.

Monday Sep 4 #

6 AM

Hiking 1:17:29 intensity: (17:29 @0) + (1:00:00 @1) 5.43 km (14:16 / km) +3m 14:14 / km
shoes: Barefoot

Onion to Sioux River
6:58 AM; Washburn, WI

14.1 °C; Partly cloudy
Sun was shining when I started, sky was looking dark out west. Only two people out this AM, one being my neighbor Mike, the other a young guy taking pictures of the sunrise at Bayview Park. He was using a slide-in filter with his camera, asked him what filter he was using. It was a graduated neutral density filter. I should try this some time. Neighbor Troy had is sailboat moored outside of his place. Noticed he was using a Zodiac-brand dinghy. Nice. After the walk, I started putting everything away, also removing the left-over twigs from the big branch that came down. Busy morning.

Sunday Sep 3 #

6 AM

Hiking 1:18:18 [1] 5.53 km (14:10 / km) +3m 14:07 / km
ahr:81 max:94 shoes: Barefoot

Onion to Sioux River
6:44 AM; Washburn, WI

15.5 °C; Clear
Beautiful morning, early but as the sun rose higher I started feeling its strength. The sandbank at the mouth of the Sioux had been taken over by a large flock of canada geese, a messy bunch but a good photography subject.

Biking MTB 1:37:01 intensity: (34:40 @1) + (19:39 @2) + (35:40 @3) + (6:06 @4) + (56 @5) 25.51 km (3:48 / km) +284m 3:36 / km
ahr:130 max:161 shoes: Gravity 19.5" 29er MTB

Kjarvick-Jammer Hill-Whiting
8:39 AM; Washburn, WI

17.1 °C; Clear
Nice gravel and sand MTB, added the Buzz
Saw loop at Mt. Ashwabay. First time I did the climbing prtion of this loop, a couple of times a steep switchback had me stalling. I stopped again at the bog terrain feature, this time I was better prepared and found it immediately I walked the circumference, it's quite large. Looks like a rich biotope. Going back was a grind, easy and fast.
12 PM

Swimming Open Water 11:40 [1] 0.27 km (43:13 / km)

Bayview Beach Open Water Swim
12:35 PM; Washburn, WI

21.3 °C; Partly cloudy
Another post-workout and post work (splitting and stacking firewood, digging out boardwalk and stacking rocks around the fire pit). More snorkeling, just love seeing what's going on under the waves. Still no fish, but I did see the pond weed move as something swam through.

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