Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cfosp1

In the 7 days ending Nov 11, 2017:

activity # timemileskm+m
  Hiking8 6:12:44 22.32(16:42) 35.92(10:23) 275
  Biking Commuting10 5:25:08 79.54(4:05) 128.0(2:32) 524
  Running1 1:20:15 4.58(17:31) 7.37(10:53) 282
  Kayak: Lake1 35:57 1.5(24:00) 2.41(14:55)
  Total12 13:34:04 107.93(7:33) 173.7(4:41) 1081

» now

Saturday Nov 11, 2017 #

9 AM

Hiking 1:55:42 intensity: (1:53:50 @1) + (1:47 @2) + (5 @3) 10.55 km (10:58 / km) +100m 10:28 / km
ahr:93 max:136 shoes: Hoka One One Tor Tech Mid WP

Como Golf Course
9:09 AM; Hamline Midway/Como Park

6.0 °C; Cloudy
Lovely morning walk. Dogs had a lot of off leash time and so did I. Zig-zagged through Como Park and golf Course, enjoying the thin coat of fresh snow hoping there will be more this winter, of the skiable kind. . Others were out, too. Jogged a little while walking along the tracks, because I saw a train coming, don't like to be caught trespassing on RR property. By the time I was done, I felt already that the snow would not be around for long.
Did the majority of leaves after I got home. Outdoor time this AM: 4 hours, and more this PM, when I did the final adjustments on my newly installed shifter cable.

Friday Nov 10, 2017 #

6 AM

Hiking 11:17 intensity: (8:21 @1) + (1:29 @2) + (1:27 @3) 0.95 km (11:53 / km) +45m 9:36 / km
ahr:107 max:138 shoes: Shimano SH-MT34L

TPC to TCC and Stairs
7:16 AM; TPC to TCC

21.0 °C;
The usual, only time this week a took the full 10 floors and did it on the way in. Had my Tempe probe on bike bag so I got a temperature reading: 19-21 °C along the way.

Biking Commuting 36:50 intensity: (6:40 @1) + (16:06 @2) + (13:35 @3) + (29 @4) 14.02 km (2:38 / km) +41m 2:35 / km
ahr:130 max:153 shoes: All-City Space Horse

Home to TPC
6:20 AM; Hamline Midway/Como Park

-10.9 °C; Clear
Chilly morning. I took care to dress well, not any different from the previous days, just making sure there were no chinks in my armor, literally. Had a tailwind, which helped a lot. As expected, the weak spot were my Craft lobster mitts. I need to get or make some wind breaker over mitts, I think that would help a lot. Still, at only half an hour riding time, having my hands just starting to feel uncomfortable is hardly worth the effort and money spent. Noticeable fewer bikes this morning. Stopped a couple of times to take pictures, they didn't turn out too well and eventually the camera died because of low battery. I guess I better don't leave the camera with the bike in our unheated garage ...
3 PM

Hiking 36:42 intensity: (36:21 @1) + (21 @2) 3.69 km (9:57 / km) +32m 9:32 / km
ahr:101 max:125 shoes: Nike Air Pegasus+ 30

Energy Park Short
3:58 PM; Hamline Midway/Frogtown

-0.9 °C; Cloudy
Not too bad, helped to switch into something dry from my damp bike gear. Had brought bike into kitchen because I wanted to put the new derailleur cable in a warm location.

Biking Commuting 36:01 intensity: (4:05 @1) + (4:02 @2) + (24:04 @3) + (3:50 @4) 13.66 km (2:38 / km) +63m 2:35 / km
ahr:139 max:156 shoes: All-City Space Horse

TPC to Home
3:00 PM; Hamline Midway/Como Park

-5.4 °C; Cloudy
Quite a bit warmer than this morning but a stiff headwind made it actually feel colder. Ducked into the S St. Anthony neighborhood and Pierce Butler to get out of the wind. Especially the grade and shrubbery on the south side of Pierce Butler provided a nice screen.
6 PM


Installed new rear derailleur cable and housings on Space Horse. Just over 20,000 km when it broke.

Thursday Nov 9, 2017 #

6 AM

Biking Commuting 35:11 intensity: (1:30 @1) + (7:09 @2) + (22:29 @3) + (3:23 @4) + (40 @5) 14.06 km (2:30 / km) +46m 2:28 / km
ahr:140 max:159 shoes: All-City Space Horse

Home to TPC
6:25 AM; Hamline Midway/Como Park

-7.1 °C; Clear
Not exactly an easy ride this morning. It was blowing pretty hard from NW. At -7 °C, I decided to exchange wearing bike shorts over my tights for my xc ski pants. Glad I did. I felt like a Craft poster boy, being that my entire outer layer was of that brand (except for boot covers and reflective vest). Well, maybe not exactly poster boy since everything is starting to be a little long in the tooth, sporting holes from various spills and fraying a little at the edges. But it still very much fulfills its purpose. Warm and toasty all the way. Fewer runners and cyclists out this morning. Some snowflakes in the air, and snow had collected in the gutters, potholes and expansion joints. But not enough to be noticeable otherwise.
3 PM

Hiking 34:41 intensity: (34:21 @1) + (20 @2) 3.74 km (9:16 / km) +23m 9:00 / km
ahr:98 max:128 shoes: Nike Air Pegasus+ 30

Energy Park Short
4:42 PM; Hamline Midway/Frogtown

-3.4 °C; Clear
A raw evening. My Garmin Tempe probe showed -8 °C for a low, while whatever the SportTracks app imported seemed way too warm at -3.5 °C. Garmin Connect showed -7 °C, which is based on NOAA, I believe. It felt cold and it was cold. Seemed like the dogs wanted today's walk over with, they pulled hard while on leash and ran fast while off. After-school activities mus just have been done when we came by Great Rivers Academy, there was an exodus in progress. We got to Pierce Butler with several others. Since it was dark, crossing the busy road was precarious, two young boys were stuck on the center strip. Fortunately, they had installed a crossing light along with the new blacktop. A woman who arrived with me had pushed it and oh wonder, the cars stopped.

Biking Commuting 33:12 intensity: (55 @1) + (6:53 @2) + (19:00 @3) + (3:06 @4) + (3:18 @5) 14.17 km (2:21 / km) +77m 2:17 / km
ahr:143 max:167 shoes: All-City Space Horse

TPC to Home
3:53 PM; Hamline Midway/Como Park

-7.9 °C; Clear
Colder this afternoon than this morning. I thought it only felt like it but the weather site and the temperature probe confirmed it. Rode hard, to get home. Nobody out there to chase, just a slow freight along the Transit Way.

Wednesday Nov 8, 2017 #

6 AM

Biking Commuting 32:58 intensity: (2:13 @1) + (14:25 @2) + (15:13 @3) + (1:07 @4) 13.94 km (2:22 / km) +37m 2:20 / km
ahr:134 max:155 shoes: All-City Space Horse

Home to TPC
6:34 AM; Hamline Midway/Como Park

-3.0 °C; Clear
After riding the bike home from the train and to EU practice last night with the chain locked to the 6th sprocket in back and the large chainring in front, I thought that riding to work single speed today would be absolutely feasible. It was, only 1-2 minutes slower than expected. Going on the flat and downhill is slower but not by much. Beautiful morning sky in the rearview mirror, a few bikes and runners out and a stretched out troop of UMN ROTC guys and gals in full battle do-up, obviously doing a time trial. Some were running, others walking, some had that glazed look of exhaustion in their eyes.
3 PM

Hiking 35:42 intensity: (31:10 @1) + (4:32 @2) 3.79 km (9:25 / km) +22m 9:09 / km
ahr:104 max:134 shoes: Nike Air Pegasus+ 30

Energy Park Short
4:28 PM; Hamline Midway/Frogtown

8.9 °C; Cloudy
Encountered a young woman hurrying up the pedestrian ramp at Hamline. she was obviously very scared of the dogs and I tried my best to keep them on my side. They seem to have a sixth sense for people who are scared and they want to go over and greet them. Anyway, Roux barked as she was passing and she got even more scared. To make my point, just moments earlier, they walked past another young woman counting train cars going under the bridge, without paying her the least attention. Felt pretty bad, even though he did not get close or make aggressive moves. The rest of our walk was uneventful.

Biking Commuting 31:36 intensity: (50 @1) + (6:20 @2) + (21:26 @3) + (3:00 @4) 14.26 km (2:13 / km) +69m 2:10 / km
ahr:141 max:157 shoes: All-City Space Horse

TPC to Home
3:42 PM; Hamline Midway/Como Park

4.6 °C; Partly cloudy
A pretty normal time with the single speed bike, considering the general conditions. Doubt I would have been any faster riding while shifting. A slight tailwind may have been the reason.

Tuesday Nov 7, 2017 #

6 AM

Biking Commuting 4:49 [1] 0.96 km (5:01 / km) +1m 4:59 / km
ahr:93 max:107 shoes: All-City Space Horse

Green Line to TPC
7:16 AM; Hamline Midway/Como Park

-2.5 °C; Clear
Rode mostly Nicollet Mall. Nice!

Biking Commuting 20:55 intensity: (12:28 @1) + (4:35 @2) + (3:52 @3) 6.36 km (3:17 / km) +26m 3:13 / km
ahr:118 max:148 shoes: All-City Space Horse

Home to Green Line via Dunn Bros
6:22 AM; Minneapolis-St. Paul

-2.3 °C; Partly cloudy
Rode to Dunn Bros to get Coffee and just as I arrived, the rear derailleur cable broke. Limped to Green Line to get to work. Train was completely full with homeless people who had been evicted for the day from the DT St. Paul shelters.
4 PM

Biking Commuting 13:26 intensity: (9:57 @1) + (2:21 @2) + (1:08 @3) 3.36 km (4:00 / km) +36m 3:48 / km
ahr:116 max:138 shoes: All-City Space Horse

Como Golf Course to Home
8:05 PM; Hamline Midway/Como Park

-1.4 °C; Clear
Rode back with Karl. Glad for dry clothes ...

Running 24:26 intensity: (11:02 @1) + (5:57 @2) + (3:22 @3) + (1:40 @4) + (2:25 @5) 1.43 km (17:05 / km) +96m 12:48 / km
ahr:128 max:165 shoes: Hoka One One Clifton 2

EU MYR-2: Hill Bounding and Cool-down
7:33 PM; Hamline Midway/Como Park

-1.0 °C; Clear
Restarted Garmin after I noticed that HRM had lost signal. Another set of 6 x climbing the hill and 2:00 of side planks, 1:00 on each side.

Hiking 36:26 intensity: (30:00 @1) + (6:26 @2) 3.99 km (9:08 / km) +28m 8:49 / km
shoes: Nike Air Pegasus+ 30

Energy Park Short
4:52 PM; Hamline Midway/Frogtown

4.5 °C; Clear
We voted without stopping the timer.

Biking Commuting 4:24 intensity: (3:00 @1) + (1:00 @2) + (24 @3) 1.35 km (3:16 / km) +4m 3:13 / km
shoes: All-City Space Horse

Green Line to Home
4:31 PM; Hamline Midway/Como Park

0.7 °C; Partly cloudy

Running 55:49 intensity: (20:00 @1) + (10:00 @2) + (11:00 @3) + (12:00 @4) + (2:49 @5) 5.94 km (9:24 / km) +186m 8:07 / km
ahr:140 shoes: Hoka One One Clifton 2

EU MYR-2: Warm-up and Hill Bounding
6:36 PM; Hamline Midway/Como Park

-0.9 °C; Clear
Saw Karl arrive on his bike when we were about to take off. waited for him to join the group. Started with a warm-up jog,
Then 6 x the gradual hill along Lexington,
3 x 23 push-ups
Jog to hill in bowl
6 x hill bounding
3:00 plank
Unfortunately without HRM running ...

Biking Commuting 10:17 intensity: (5:00 @1) + (3:00 @2) + (2:00 @3) + (17 @4) 3.62 km (2:50 / km) +16m 2:47 / km
shoes: All-City Space Horse

Home to Como Golf Course
6:13 PM; Hamline Midway/Como Park

1.6 °C; Clear
I think I will rid the bike single speed to work. A little slow on the downhills, but it works.

Monday Nov 6, 2017 #

6 AM

Biking Commuting 32:36 intensity: (1:48 @1) + (8:06 @2) + (19:45 @3) + (2:57 @4) 14.12 km (2:19 / km) +33m 2:17 / km
ahr:140 max:156 shoes: All-City Space Horse

Home to TPC
6:35 AM; Hamline Midway/Como Park

-5.5 °C; Partly cloudy
Beautiful morning, first ride to work after end of daylight saving time ends. More light, definitely but not enough to do without bike lighting. Fixed my flat tire after getting home yesterday (it was a pinch flat, as expected) and also brought front and tail light in to recharge. At -6 °C, this was also my first real winter ride. The cool-down has started, I noticed this on the way home from Washburn yesterday, while at 4 °C, my morning walk and paddle had been rather mild, the drive home saw the temps drop to below freezing. Some bigger ponds along the way sported a skin of ice. I tried out my Gore overboots, they worked very well! My feet were as snug as bug in rug. There were some frozen puddles, the once that weren't shattered looked like skating rinks, kept an eye out for them. A fair amount of cyclists out but not many runners.
3 PM

Hiking 33:21 intensity: (18:34 @1) + (14:23 @2) + (24 @3) 3.7 km (9:01 / km) +24m 8:44 / km
ahr:119 max:138 shoes: Nike Air Pegasus+ 30

Energy Park Short
4:39 PM; Hamline Midway/Como Park

Dogs were in favor of a swift walk, so we walked swiftly. As usual, they were thoroughly sniffing out everything after being away for a weekend.

Biking Commuting 32:53 intensity: (1:11 @1) + (6:36 @2) + (22:54 @3) + (2:03 @4) + (9 @5) 14.12 km (2:20 / km) +75m 2:16 / km
ahr:140 max:159 shoes: All-City Space Horse

TPC to Home
3:51 PM; Hamline Midway/Como Park

0.4 °C; Cloudy
Quite a bit milder on the way home, most puddles were back to the liquid phase. I still avoided them. A slight tailwind aided my progress. Unlike this morning, many runners were out. Cyclists not so much.

Sunday Nov 5, 2017 #

8 AM

Kayak: Lake 35:57 intensity: (5:57 @1) + (20:00 @2) + (10:00 @3) 2.41 km (14:55 / km)
shoes: Pelican Trailblazer Fishing Ka

Bayview Beach Salvage
10:06 AM; Washburn, WI

2.0 °C; Cloudy
Had spotted some nice lumber after last week's storm, some health looking dimensional lumber. They wer still here, Two heavy pine planks, 4x12, 12 ft (85x300, 3.5 m) and one pressure treated 2x12, 12 ft (40x300, 3.5 m). A good haul. There were a couple of nice 6x6 beams but they were interconnected and too unwieldy to tow that way. I brought a wheel wrench to undo the nuts but they were even bigger. I'll bring my heavy duty ratchet set when I come next time. If they are still there or not covered by snow and ice, they will be mine!

Hiking 1:08:53 [1] 5.51 km (12:30 / km) +1m 12:29 / km
shoes: Rubber Boots

Onion to Sioux River
8:42 AM; Washburn, WI

3.1 °C; Cloudy
For the first time since last week's storm able to walk along the entire beach without having to divert to the swamp side. Even that wouldn't have been possible without wearing rubber boots. Nice and quiet, even Roux seems more relaxed and less out to get Mellie. Checked on the lumber I wanted to salvage and memorized some landmarks to find it easily from the lake. Rain had washed away the last remaining snow and the snow on top of Mt. Ashwabay seemed less, too.

« Earlier | Later »