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Training Log Archive: cfosp1

In the 7 days ending Nov 18, 2017:

activity # timemileskm+m
  Biking Commuting10 5:42:37 90.4(3:47) 145.49(2:21) 603
  Hiking6 4:11:32 14.83(16:58) 23.86(10:33) 239
  Roller Skiing Skate1 2:21:12 16.09(8:46) 25.9(5:27)
  Running: Hills1 1:14:48 6.06(12:21) 9.75(7:40) 222
  Running: Interval1 34:15 2.34(14:37) 3.77(9:05) 26
  Total13 14:04:24 129.72(6:31) 208.77(4:03) 1090

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Saturday Nov 18, 2017 #

8 AM

Hiking 1:32:34 [1] 8.4 km (11:01 / km) +52m 10:41 / km
shoes: Hoka One One Tor Tech Mid WP

State Fair Grounds
8:53 AM; Hamline Midway/Como Park

-0.3 °C; Partly cloudy
Primary objective was the walk with the dogs. I had a secondary objective today. Had noticed yesterday a big steaming pile of manure at the fairgrounds and wondered if it would be worthwhile to swing by to get some. Wanted to check it out before making up my mind. Unfortunately, the bedding used appears to be woodchips. They would use up all the nitrogen in the manure while decomposing. I might still make a trip to get some as mulch around some of our gardens. Other than that, a ver nice walk!

Friday Nov 17, 2017 #

6 AM

Hiking 10:42 intensity: (8:29 @1) + (32 @2) + (1:41 @3) 0.99 km (10:48 / km) +85m 7:34 / km
ahr:109 max:140 shoes: Shimano SH-MT34L

TPC to TCC plus Stairs
7:18 AM; TPC to TCC

21.0 °C;
Weekly check-in. Did the full stairs three times this week.

Biking Commuting 30:54 intensity: (3:52 @1) + (5:51 @2) + (19:40 @3) + (1:31 @4) 14.17 km (2:11 / km) +42m 2:09 / km
ahr:137 max:157 shoes: All-City Space Horse

Home to TPC
6:24 AM; Hamline Midway/Como Park

2.4 °C; Chance of rain
A rather windy morning, but mild. Roux does not like the wind noise and was eager to get back in the house, though both dogs were eager to come out with me again when I had to empty a pail at the compost bin later on. The wind was a big help this morning, driving me right along. Only a handful of bikes, some UMN ROTC folks working out all over Dinkytown Greenway and the Friday morning running group on the W river trail. The latter are disciplined, running in tight formation and move right aside when the "passing on your left" warning comes. Noticed the wind only while crossing Northern Pacific #9 and while on Glenwood and 11th. After getting into TPC, I took advantage of the bike shop amenities to tighten my derailleur cable a little more because I had noticed that I could not quite get onto the largest sprocket. Now it works perfectly with some room left for the tensioner! When I was done at TPC and walked across Nicollet Mall, it had started drizzling. Glad I missed that while riding the bike!
3 PM

Hiking 35:31 [1] 3.27 km (10:52 / km) +19m 10:33 / km
ahr:92 max:115 shoes: Hoka One One Tor Tech Mid WP

Energy Park Short
4:36 PM; Hamline Midway/Frogtown

2.8 °C; Chance of rain
Feeling a little stiff from my fall. Big contusion on my right hip, where I hit the ground. Other than that, I appear to be fine. Grey and drizzly, Wet grass. Dogs don't seem to mind.

Biking Commuting 34:44 intensity: (1:50 @1) + (12:36 @2) + (20:12 @3) + (6 @4) 15.19 km (2:17 / km) +69m 2:14 / km
ahr:136 max:153 shoes: All-City Space Horse

3:40 PM; Hamline Midway/Como Park

1.4 °C; Chance of rain
It wasn't raining so I rode. Maybe I should have taken the bus. Heading W on 11th, I was on the last block with heavy traffic when a pick-up pulled into the bike lane to get ready for a right turn, effectively blocking my way. He did so in the middle of the block, not able to move towards the intersection. I planned to hop onto the empty sidewalk using a driveway ramp. I guess I didn't have enough 'hop' since my front wheel caught the lip of the ramp and I went down on right side. Cussing, I got up and continued. The rest of the ride was uneventful, Only a very gentle headwind to contend with. A little pain in my right upper thigh, which had born the brunt of the impact. Learn and live ...

Thursday Nov 16, 2017 #

6 AM

Biking Commuting 32:23 intensity: (2:51 @1) + (8:22 @2) + (20:51 @3) + (19 @4) 13.96 km (2:19 / km) +38m 2:17 / km
ahr:137 max:154 shoes: All-City Space Horse

Home to TPC
6:40 AM; Hamline Midway/Como Park

-2.2 °C; Cloudy
Colder morning. As expected, the wind had dried out most puddles and only few remained, posing no danger. There is always a big one at the BNSF intermodal yard on Pierce Butler. When traffic is not too thick, it's easy enough to avoid. since I was later than usual, there was a more car and truck traffic but surprisingly few bikes. The bike garage and TPC was rather empty but I encountered a few cyclists arriving, probably also because I was later. All day LEAN training today, not sure what to expect but I will need some movement to stay awake.
3 PM

Biking Commuting 35:03 intensity: (54 @1) + (5:20 @2) + (28:12 @3) + (37 @4) 13.73 km (2:33 / km) +59m 2:30 / km
ahr:140 max:154 shoes: All-City Space Horse

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

-0.6 °C; Cloudy
Colder than I expected for the ride home. Since I was riding into the wind, I opted for S St. Anthony. Friendly riders greeting me (there were only few out) and friendly drivers ceding their right of way. I actually prefer if they drive when they should. One car, a few car lengths ahead of me stopped to let me ride across his right turn at N bound exit from Pierce Butler to Snelling.

Hiking 35:05 intensity: (34:02 @1) + (56 @2) + (7 @3) 3.69 km (9:30 / km) +31m 9:07 / km
ahr:101 max:137 shoes: Nike Air Pegasus+ 30

Energy Park Short
4:24 PM; Hamline Midway/Frogtown

-0.8 °C; Cloudy
James fed the dogs, so we got going without delay. Roux is even more motivated to get going with the colder weather.As soon as they are set free, he attacks poor old Mellie who has to make the 5 kg she has over Roux count. she can hold her own but all Roux wants, is a reaction from her. She generally humors him by taking up a short pursuit but she can't keep up with the little devil and stop to smell the roses--or rather garbage. At Hamlin, there was a gaggle of girls walking towards us, one of them on one of those knee carts. I kept Roux short, because he has a strong reaction to small wheeled devices and the UPS truck. He surged towards the girls, which elicited squeals and giggles but I was prepared. Later, he did the same to the UPS truck, a block away from home. The UPS guy knows us and gave us a wave.

Wednesday Nov 15, 2017 #

6 AM

Biking Commuting 35:54 intensity: (3:40 @1) + (23:47 @2) + (8:27 @3) 14.18 km (2:32 / km) +34m 2:30 / km
ahr:130 max:145 shoes: All-City Space Horse

Home to TPC
6:24 AM; Hamline Midway/Como Park

4.7 °C; Cloudy
It had stopped raining by the time I got up but it was still wet outside. Lots of road spray. Blustery, too, had a decent headwind from the NW, which seemed to increase in intensity as I got closer to DT Minneapolis. Two good things: The prevailing direction will remain the same, so I'll have a nice assist on the way home and the pavement will have been dried out by the wind before the frost forecast for the coming night. The temps seemed to be dropping already. Was wearing some cheap gloves from Menards, definitely not cold or even cool weather material.
4 PM

Biking Commuting 30:27 intensity: (28 @1) + (5:40 @2) + (19:58 @3) + (4:04 @4) + (17 @5) 14.1 km (2:10 / km) +74m 2:06 / km
ahr:142 max:160 shoes: All-City Space Horse

TPC to Home
4:01 PM; Hamline Midway/Como Park

-0.5 °C; Cloudy
A little bit of a struggle to get out of downtown against the wind but then it was smooth sailing. For a moment, I had considered to ride east and north, right out of TPC, instead my traffic avoidance detour to CLT but decided otherwise, since the road was so open. Swept along by the wind, I made decent time.

Running: Interval 34:15 intensity: (15:41 @1) + (11:43 @2) + (4:05 @3) + (39 @4) + (2:07 @5) 3.77 km (9:05 / km) +26m 8:47 / km
ahr:125 max:182 shoes: Hoka One One Clifton 2

Energy Park short
4:45 PM; Hamline Midway/Como Park

-1.5 °C; Cloudy
Cold and blustery. At the beginning, all puddles were still liquid, later on, they had started to ice over. The underground cable project in Energy Park seems to be over, ample evidence of activity, all marking flags are gone and the holes that were open yesterday have been filled in.

Tuesday Nov 14, 2017 #

6 AM

Biking Commuting 31:04 intensity: (3:15 @1) + (8:49 @2) + (17:25 @3) + (6 @4) + (1:29 @5) 14.21 km (2:11 / km) +52m 2:09 / km
ahr:137 max:210 shoes: All-City Space Horse

Home to TPC
6:17 AM; Hamline Midway/Como Park

3.9 °C; Cloudy
Mild morning, wet pavement from the drizzle we had most of the night. While walking around the lot with the dogs, it seemed that there were no icy spots. Confirmed this, while riding in, not even in the deeply shaded areas. The skier within is deploring the fact that the frost has not deeply penetrated the ground yet but the cylist is happy that there weren't any slippery spots. Just as I was barreling onto the boardwalk coming down from the Guthrie, a yellow lab ambled into my lane. He is out here almost every morning, off leash, with his owner, on the green space N of the boardwalk. Today, he was a little farther away from his master, fortunately he was sporting a light. Might not have seen him otherwise. Got away with wearing thin gloves this morning.
3 PM

Hiking 37:13 intensity: (36:51 @1) + (22 @2) 3.64 km (10:13 / km) +26m 9:52 / km
ahr:98 max:127 shoes: Hoka One One Tor Tech Mid WP

Energy Park Short
4:40 PM; Hamline Midway/Frogtown

10.0 °C; Chance of rain
It started drizzling. A dark evening, too, compared to yesterday. The shortcomings of the puny, solar-powered crossing light at Hamline and Pierce Butler became obvious tonight: cars do not heed it. I stepped into traffic and was almost hit. Other notes: They are drilling with water to put in underground cables. In some locations, the water breaks through the side of the RR embankment and makes mud puddles in the hill and on the blacktop below. Lastly, there was a great blue heron just a step away in the dark, under the overland transmission line near the Energy Park thermal well building. Wondered whether it had had a collision with it. I tried to snap a pick but the dogs noticed it and it flew off.

Biking Commuting 34:39 intensity: (1:46 @1) + (4:06 @2) + (23:09 @3) + (4:07 @4) + (1:31 @5) 14.27 km (2:26 / km) +83m 2:22 / km
ahr:142 max:169 shoes: All-City Space Horse

TPC to Home
3:47 PM; Hamline Midway/Como Park

5.0 °C; Cloudy
Felt tired but not too tired. Very dark and grey, turned lights on. But a good effort!
6 PM

Running: Hills 1:14:48 intensity: (13:50 @1) + (15:23 @2) + (16:42 @3) + (12:15 @4) + (16:38 @5) 9.75 km (7:40 / km) +222m 6:53 / km
ahr:140 max:166 shoes: Hoka One One Clifton 2

EU MYR: Hill Bounding 45:00
6:30 PM; Battle Creek West, St. Paul

10.5 °C; Chance of rain
Dreary drizzle tonight, but good spirit all around. 12:00 warm-up jog, then 45:00 continued hill bounding. Those hills are hard work. Did it with my faithful partner Jamie. We lost contact with the leading group (Jake, Mike B and Jim) after 2 laps, If we did keep up with them, we'd have zero recovery between the hills, which defeats the purpose. We had an excellent workout, did 4 full laps and the one with all the climb but not the downhill. Recovery hike back to the rec center parking lot, where we did some stretches in the picnic pavilion.

Monday Nov 13, 2017 #

6 AM

Biking Commuting 43:30 intensity: (13:17 @1) + (15:01 @2) + (14:00 @3) + (1:12 @4) 17.51 km (2:29 / km) +80m 2:26 / km
ahr:128 max:157 shoes: All-City Space Horse

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

2.6 °C; Clear
Coffee beans at Dunn Bros, then on to work. Wow, the new cable and the cleaned derailleur make such a difference in the effort it takes to push the shifter! Not that it seemed overly hard to shift before, it is just requires such a light touch. I have to remember this since having to push harder is the symptom of a failing cable. Was a little worried abut ice on road and trails. The roads had pretty much all been treated with deicer but not the trails. From the W River Pkwy trail I opted to ride on the road between Franklin the hill that climbs up from Bohemian Flats, and then again along the Guthrie and Mill City Museum. The trail was dry and ice free under Northern Pacific #9 and I-35 W bridges. Most other trail sections had frost and some, like CLT had ice most of the way. As expected, the areas in deep shade were the worst. No iffy situations, though, riding very mindfully!
3 PM

Hiking 40:27 intensity: (40:22 @1) + (5 @2) 3.87 km (10:27 / km) +26m 10:07 / km
ahr:95 max:123 shoes: Nike Air Pegasus+ 30

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

10.8 °C; Partly cloudy
Beautiful evening sky tonight. Vivid yellow to orange, then red cirrocumuli on a blue backdrop towards WSW and some odd cirrus-like streaks N. The work has started on the Energy Park lawn near snelling. Looks like some exploratory digs right now, along the line marked as an underground powerline. On the way back, a woman raking leaves along Hamline Ave called out to us. I walked across and she was concerned about a dog barking across the street, was worried that the owners were not around. while we were talking, the barking stopped, it appeared that the owners had come home from work. Told her that my dog (Mellie, not Roux, in that case) are barking up a storm when they are expecting me. Anyway, nice to make a contact with a distant neighbor.

Biking Commuting 33:59 intensity: (2:02 @1) + (8:32 @2) + (22:50 @3) + (35 @4) 14.17 km (2:24 / km) +72m 2:20 / km
ahr:138 max:153 shoes: All-City Space Horse

TPC to Home
3:46 PM; Hamline Midway/Como Park

7.0 °C; Partly cloudy
Light but steady headwind and tired legs from yesterday's LSD rollerski. This morning's ice and frost had mostly melted and dried out. There was even some de-icer spread in some strategic location, like on the boardwalk and up the hill along the Guthrie. I think tomorrow morning's ride will be OK. Very much enjoying the home stretch on Pierce Butler between Snelling and Holton. No more bumps that almost made me fly out of the saddle.

Sunday Nov 12, 2017 #

8 AM

Roller Skiing Skate 2:21:12 intensity: (21:41 @1) + (30:24 @2) + (54:22 @3) + (16:13 @4) + (18:32 @5) 25.9 km (5:27 / km)
ahr:139 max:181 shoes: Pursuit T6004 roller skis

Afton Roller Skiing Skate
8:25 AM; Afton, MN

-1.1 °C; Partly cloudy
Karl and I had planned to ski the Gateway Trail but when we got to the Hadley Ave. trail access, the trail seemed entirely covered with snow. Double poling or a change of plans? After a short deliberation, we decided to head for Afton feeling a little queasy about having advertised the outing on the EU Adult page. We actually crossed John, who just turned onto Hadley when we were waiting at Hwy 36 light to change. we shouted our change of plans and caravanned to Stagecoach and Valley View. On the way down Valley View, we came across a number of snowy and icy patches and were leery about whether it was going to be any better. It turned out to not be bad at all. We warmed up on Valley View, following until it got steeper and hit some longer stretches of ice. Then we went up each 15th and Indian Trail from Stagecoach until thwarted by ice. Then back down, through Afton to River Rd and the back of the Coulee. No serious ice, here, just one short stretch of double poling on the steepest part, good lock and load drill. The rest was clear. We came down Trading Post Rd, which was almost entirely free of snow and ice. Vakava had their time trial day and we met Tim and Jeff from EU, they were doing classic.

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