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Training Log Archive: cfosp1

In the 7 days ending Sep 16:

activity # timemileskm+m
  Hiking7 6:14:38 21.43(17:29) 34.49(10:52) 212
  Biking Commuting10 5:22:56 87.12(3:42) 140.21(2:18) 600
  Biking MTB2 2:03:39 18.75(6:36) 30.17(4:06) 439
  Running: Interval1 33:52 2.34(14:27) 3.77(8:59) 18
  Swimming Open Water1 8:52 0.19(46:02) 0.31(28:36)
  Total14 14:23:57 129.84(6:39) 208.95(4:08) 1269
  [1-5]14 13:53:57

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Saturday Sep 16 #

6 AM

Hiking 1:58:17 intensity: (30:00 @0) + (1:28:17 @1) 7.72 km (15:19 / km) +5m 15:16 / km
shoes: Barefoot

Onion River to End of Beach
6:23 AM; Washburn, WI

15.8 °C; Chance of rain
Liz told me that it was currently possible to wade across the mouth of the Sioux, I planned to try to do that. Some guests of our neighbor Troy (awesome party, by the way, the night before!) were taking a morning bath. We hiked towards the Sioux, enjoying a spectacular morning sky and sunrise. A few raindrops, too. My first attempt walking across failed and returned to find a sturdy wading staff (a small tree, really) to probe the turbid and churned up waters for depth. That did it, we made it across but not past all hazards: quicksand, up to my knees. It's an eerie feeling to work against the suction of the sand to free your limbs, but it worked, slowly does it. Then on, towards he south end of the beach, past a pair of bald eagles and a mountain ash so full of berries that the branches were bending. Mellie and Roux made the acquaintance of the two boisterous goldens that live there. They are protective of their territory but were friendly once they noticed that we did not mean any harm. On the way back, we saw a surfer patiently waiting for swells at the mouth of the Sioux. He took off before we made it back across, giving up. I caught up with him at the parking lot. Blaise told me that yesterday, he caught a couple dozen nice waves. Great walk!
11 AM

Biking MTB 1:21:45 intensity: (20:00 @1) + (15:08 @2) + (32:05 @3) + (9:15 @4) + (5:17 @5) 18.99 km (4:18 / km) +342m 3:57 / km
ahr:141 max:166 shoes: Gravity 19.5" 29er MTB

Bayview to Big Tap via Smith Fire Lane and CAMBA
11:25 AM; Washburn, WI

20.4 °C; Cloudy
Humid and warm, dripping with sweat within a few km. Bear hunters out along Smith Fire Lane and Whiting. Encountered a group of MTB riders at the first intersection and asked "which way is up?" They pointed to one of the trails and I did not stop. Got to the power line near the top and Gull Trail on top but the CAMBA trail went back into the woods. I assumed it would move back to the top but instead, I started losing elevation fast. This was also a more advanced trail, more than I was comfortable with. I recognized being in one of the ravines I had moved up in and stopped, scrambling up the opposing side to check. Indeed, the trail up I was on earlier was just a few meters away from the one I was on now. Grabbed the bike and went up again, this time following the power line to Seagull and then to the top of the ski hill. People were just setting up food stations and I chatted with some, then took Swiss Miss downhill trail to the chalet, getting in line to buy my admittance to the big tap event. Had a fun time with Craig, and way too much food and beer.
3 PM

Biking MTB 41:54 intensity: (13:57 @1) + (14:41 @2) + (12:54 @3) + (22 @4) 11.18 km (3:45 / km) +97m 3:36 / km
ahr:127 max:154 shoes: Gravity 19.5" 29er MTB

Mt. Ashwabay to Bayview via Diesel Bear and Dirt Lip
3:35 PM; Washburn, WI

22.5 °C; Partly cloudy
Too much food, too much drink and too little sleep. Meant to approach the CAMBA trail via Deer Path but could not find the start from the ski hill, the big top is built right in front. Rode down to the official start point and parking lot and got going from there. The trail is super fun, Dirt Lip is just a little harder than I can do easily do but had to stop only a couple of times. Made it home in no time, it helps when it's mostly downhill.

Swimming Open Water 8:52 intensity: (2:17 @1) + (6:35 @2) 0.31 km (28:36 / km)
ahr:105 max:128

Bayview Beach Open Water Swim
4:29 PM; Washburn, WI

23.4 °C; Cloudy
Quick dip to wash off grime and sweat from bike ride, using flippers. Swam out a bit and then went along beach. Water too turbid to see anything. Water temp 20 C, after being done swimming, I walked to the mouth of the Onion: 12 C!

Friday Sep 15 #

5 AM

Biking Commuting 28:12 intensity: (2:04 @1) + (5:36 @2) + (18:27 @3) + (41 @4) + (1:24 @5) 13.93 km (2:01 / km) +28m 2:00 / km
ahr:139 max:161 shoes: All-City Space Horse

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

20.3 °C; Partly cloudy
Pretty fast ride this morning. Must have been my warm-up walk/jog with the dogs!

Running: Interval 33:52 intensity: (30:07 @1) + (3:15 @2) + (30 @3) 3.77 km (8:59 / km) +18m 8:46 / km
ahr:102 max:139 shoes: Nike Air Pegasus+ 30

Energy Park Short
5:07 AM; Hamline Midway/Frogtown

20.8 °C; Partly cloudy
Upside down day, got walk in because we'll be on the road after work. Beautiful cloud-veiled sickel moon but the neighborhood crawling with rabbits at this early morning was a little much for Roux.
2 PM

Biking Commuting 32:24 intensity: (1:23 @1) + (6:59 @2) + (23:21 @3) + (41 @4) 13.97 km (2:19 / km) +67m 2:16 / km
ahr:140 max:153 shoes: All-City Space Horse

TPC to Home
2:17 PM; Minneapolis-St. Paul

26.4 °C; Cloudy
Headwind, but leaving town motivates me!

Thursday Sep 14 #

6 AM

Biking Commuting 40:16 intensity: (7:36 @1) + (11:43 @2) + (14:37 @3) + (2:16 @4) + (4:04 @5) 17.6 km (2:17 / km) +93m 2:14 / km
ahr:135 max:165 shoes: All-City Space Horse

Home to TPC via Dunn Bros
6:33 AM; Minneapolis-St. Paul

17.8 °C; Clear
Time to buy the weekly beans. Would have liked to take the long way but did not have enough time and went along the river to CLT. Lovely morning, sultry but not too warm yet. Pushed going up the hill under Washington Bridge, typically I downshift 2/3 the way up, not this morning. I always forget, the 10th St. gate is closed because of annual meeting activities this week and I have to go around the block to come from the alley. Not a problem, though. Drenched when I got in and happy for the cold shower.
3 PM

Hiking 32:50 intensity: (25:25 @1) + (6:18 @2) + (1:07 @3) 3.71 km (8:51 / km) +23m 8:35 / km
ahr:110 max:141 shoes: Nike Air Pegasus+ 30

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

30.4 °C; Clear
Hot walk. Picked up dead squirrel and disposed of it in garbage container. Chatted with neighbor Diane, one of her bichons has hip pain, he's 12, I guess it would be arthritis.

Biking Commuting 32:51 intensity: (2:01 @1) + (7:15 @2) + (20:39 @3) + (2:40 @4) + (16 @5) 13.87 km (2:22 / km) +63m 2:19 / km
ahr:139 max:165 shoes: All-City Space Horse

TPC to Home
3:44 PM; Minneapolis-St. Paul

30.5 °C; Clear
There was an event going on at TPC, annual meeting related. Free beer, as much as I like it, I don't before a bike ride. So I skipped the event and got going. Wind was somewhat of a factor but I did not let it bother me. I do love the summer heat as I like a cold winter day. Looking forward to winter while enjoying summer.

Wednesday Sep 13 #

6 AM

Hiking 11:12 intensity: (7:56 @1) + (1:14 @2) + (2:02 @3) 0.97 km (11:33 / km) +47m 9:18 / km
ahr:115 max:147 shoes: Shimano SH-MT34L

TPC to TCC and Stair Climb
7:13 AM; DT Minneapolis


Doing my weekly stair climbing baseline.

Biking Commuting 29:21 intensity: (6:11 @1) + (7:20 @2) + (13:07 @3) + (2:34 @4) + (9 @5) 13.8 km (2:08 / km) +37m 2:06 / km
ahr:134 max:158 shoes: All-City Space Horse

Home to TPC
6:27 AM; Minneapolis-St. Paul

17.1 °C; Clear
Lovely morning, zero wind, little traffic. Enjoying super late summer weather as long as I can.
4 PM

Biking Commuting 31:41 intensity: (2:34 @1) + (16:30 @2) + (11:58 @3) + (39 @4) 13.94 km (2:16 / km) +67m 2:13 / km
ahr:133 max:154 shoes: All-City Space Horse

TPC to Home
4:08 PM; Minneapolis-St. Paul

28.4 °C; Clear
Steamy ride home. Took it easy, not as good of a time as this morning but considering a slightly unfavorable wind, not too bad. Looked like they were filling in the ditch they had dug across the NE Dinkytown Greenway entrance. Maybe done soon with crossing the parking lot for access.

Hiking 35:26 intensity: (32:22 @1) + (3:04 @2) 3.64 km (9:44 / km) +19m 9:29 / km
ahr:101 max:133 shoes: Nike Air Pegasus+ 30

Energy Park Short
4:49 PM; Hamline Midway/Frogtown

28.5 °C; Clear
Crossing Hamline U campus, I noticed a young woman with a knee brace. We were on parallel routes, hers slightly shorter but dogs and I were a little faster. Caught up with her near Klas Field and curiosity got the best of me, asked her what the matter with her knee was. ACL repair from last year, still giving her trouble this year. she was wearing a Hamline Hockey tee and told me that she played hockey and did track. Feeling lucky that my injury troubles only started in my mid-fifties.
Dogs returned to the site of their crime, or should I say victory, not even glancing at the carcass of the murder victim.

Tuesday Sep 12 #

9 AM

Biking Commuting 44:52 intensity: (11:07 @1) + (12:51 @2) + (20:31 @3) + (23 @4) 18.25 km (2:28 / km) +77m 2:24 / km
ahr:130 max:154 shoes: All-City Space Horse

Home to Day by Day Cafe via W River Rd and Summit
9:38 AM; Hamline Midway/Como Park

22.1 °C; Clear
Meant to go all along W River Rd and Sheppard but ran out of time. Joined My team for breakfast with time to spare. Then walk to Xcel for the Target Annual Meeting.
4 PM

Biking Commuting 19:29 intensity: (1:53 @1) + (4:47 @2) + (10:54 @3) + (1:04 @4) + (51 @5) 7.37 km (2:39 / km) +63m 2:32 / km
ahr:138 max:162 shoes: All-City Space Horse

Xcel Center to Home
4:25 PM; Hamline Midway/Como Park

28.7 °C; Clear
Target annual pep fest at the Xcel because the Target Center is being remodeled. Besides hearing news (positive for a change) from all our execs, we also got to see and hear some of the current Target partner artists, including Demi Lovato, Rachel Platten, Anastasia and a band called X Ambassador. I had to ask my colleagues who every single one was. Taylor Swift, whom everyone had been half expecting, could not make it and sent a video message.
Exiting the Xcel was surprisingly easy for such a large crowd. I had my bike parked right outside the door and headed for Ramsey Hill via W 7th. At a light, I fellow biker whom I had noticed at the parking wondered whether there was another way "to the top, besides the hill." I said "sorry" and that I did not know another. He turned out to be Andrew B, whom I cooperate with a lot via conference calls. I then powered up the hill and then enjoyed the rest of the ride, especially crossing I-94 via the Dunlap pedestrian bridge. Always nice to see how lovely it is on the bike when I could be in a car in heavy traffic on the freeway.

Hiking 34:32 intensity: (29:51 @1) + (2:31 @2) + (2:10 @3) 3.76 km (9:11 / km) +21m 8:56 / km
ahr:107 max:150 shoes: Nike Air Pegasus+ 30

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

28.0 °C; Clear
Hot afternoon, still wet from the ride home and from the quick shower under the garden faucet. Some campus activity fair going on at Hamline U, dogs were intrigued, probably mostly because of the treats handed out at every table. I steered them clear of any temptation. Excitement at Energy Park, a wayward squirrel did not get away from clumsy, yet effective teamwork of my killer dogs. Mellie ended up catching it (Mellie's first!) and Roux finished it off. They were quite proud!

Monday Sep 11 #

8 AM

Biking Commuting 31:12 intensity: (3:56 @1) + (15:53 @2) + (10:32 @3) + (51 @4) 13.45 km (2:19 / km) +36m 2:17 / km
ahr:131 max:158 shoes: All-City Space Horse

Home to TPC
8:11 AM; Minneapolis-St. Paul

16.3 °C; Clear
Late start because of new HVAC installation. After we got AC in early summer, we got a new boiler today. the last checkup found that our old boiler's core was cracked and spewing CO. I will be disappointed if this dear high efficiency system does not save us some heating costs this coming winter.
2 PM

Hiking 34:49 intensity: (28:28 @1) + (5:43 @2) + (38 @3) 3.74 km (9:19 / km) +24m 9:01 / km
ahr:109 max:141 shoes: Nike Air Pegasus+ 30

Energy Park Short
3:48 PM; Hamline Midway/Frogtown

26.8 °C; Clear
Mixed walking and jogging, more walking, though. Beautiful summer-like afternoon. Roux was excited about some critter of which he got a whiff along the tracks. So much for excitement, other than that, it was rather quiet.

Biking Commuting 32:38 intensity: (5:29 @1) + (14:41 @2) + (12:28 @3) 14.03 km (2:20 / km) +69m 2:16 / km
ahr:130 max:151 shoes: All-City Space Horse

TPC to Home
2:56 PM; Minneapolis-St. Paul

26.4 °C; Clear
Annual meeting frenzy at Target HQ. Went to two presentations, both interesting. The first one with three start-ups, an outfit sending you a mattress in a box one for cheap shaving accessories and the last one fashion jewelry. All three target partners and a moderator from some business journal. The second one about a project to get our leadership in touch with the customer. I meant to go to the demo event at TPC before getting onto my bike, but when I crossed the skyway at 10th I saw a line snaking around the building for admittance. So I just got on the bike. Lots of runners out this PM, mostly women. one group must have been the UMN xc running team, about 20-30 of them. Nice tailwind on Pierce Butler made riding fun, in spite of too many cars.

Sunday Sep 10 #

8 AM

Hiking 1:47:32 intensity: (1:20:00 @1) + (27:00 @2) + (32 @3) 10.95 km (9:49 / km) +73m 9:30 / km
shoes: Nike Air Pegasus+ 30

UMN Ag Campus Fields
8:16 AM; Hamline Midway/Como Park

16.1 °C; Cloudy
Fast walk to U of MN Ag Campus. Looked like students were getting a tour of the bovines, big brown cattle. I also got to see what these little min quonset huts are used for, they are ambulatory chicken coops and they appear to be moved around on a field of dutch clover. There were a good half dozen of them, and all were occupied by healthy looking poultry. When we entered the MN State Fair grounds at the north gate, a woman walking her dog warned us of all the tempting but possibly dangerous dog treats on the ground. Think chicken bones. I avoided them like the plague, very much to Mellie's and Roux's chagrin.

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