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Training Log Archive: cfosp1

In the 7 days ending Dec 2:

activity # timemileskm+m
  Hiking7 6:24:16 21.35(18:00) 34.36(11:11) 267
  Biking Commuting10 5:56:08 89.97(3:57) 144.8(2:28) 501
  Running: Hills1 1:22:50 6.38(13:00) 10.26(8:04) 339
  Total14 13:43:14 117.7(7:00) 189.42(4:21) 1107
  [1-5]14 13:29:58

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Saturday Dec 2 #

10 AM

Biking Commuting 30:00 intensity: (15:00 @1) + (10:00 @2) + (5:00 @3) 8.86 km (3:23 / km) +34m 3:19 / km
shoes: All-City Space Horse

Home to Aldi via Menards and USPS
10:40 AM; Hamline Midway/Como Park

4.1 °C; Clear
Various errants. Lithium back-up batteries for the new weather station (we're on Wunderground now, "Hamline Midway") at Menards, package pickup and the post office and Christmas cookies at Aldi. Beautiful weather, I got warm rather quickly and stuffed the windbreaker into my bike bag after the first stop. Saw neighbor Diane at the post office she's on the Y's board. Put in my plug for a nordic skiing poling machine. We'll see if she holds any sway.
4 PM

Hiking 48:16 intensity: (13:16 @0) + (35:00 @1) 3.69 km (13:05 / km) +21m 12:43 / km
shoes: Hoka One One Tor Summit Low

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

5.4 °C; Clear
Walked with Lynn and the dogs under a beautiful clear evening sky with rising full moon.

Friday Dec 1 #

7 AM

Biking Commuting 31:46 intensity: (2:46 @1) + (6:00 @2) + (20:54 @3) + (1:55 @4) + (11 @5) 14.04 km (2:16 / km) +41m 2:14 / km
ahr:139 max:160 shoes: All-City Space Horse

Home to TPC
7:37 AM; Hamline Midway/Como Park

0.0 °C; Clear
Got a late start this morning, probably the latest I have ever ridden to work, aside from doctor's appointments or similar delays. A different perspective, much more traffic, both cars and bikes, but quite manageable. Probably good that this is a Friday. A swift ride, too, a little bit of a tailwind. Took the RR service road because I wanted to avoid the boardwalk as I had noticed frost on cars and roads when I took the dogs out early. Arrived at the TPC gate together with another bike commuter. Over chatting with him, I promptly forgot to turn off my Garmin. He flattered me by saying that he knew my bike. I guess it's easy to see because it always get a choice spot in the front of the row, near the exit door because I am generally one of the first in. Surprisingly, my spot was still available today. I took it!
3 PM

Hiking 59:09 intensity: (59:06 @1) + (3 @2) 5.53 km (10:42 / km) +33m 10:23 / km
ahr:92 max:121 shoes: Hoka One One Tor Tech Mid WP

Energy Park Lexington to Snelling
4:26 PM; Hamline Midway/Como Park

8.4 °C; Clear
Always a nice way to start the weekend. Checked on the 14 ft boat on trailer, it was gone :-( they are for sale all the time, though. Dogs enjoyed the extended of leash time almost 2 km on this stretch.

Biking Commuting 32:22 intensity: (2:07 @1) + (15:46 @2) + (13:10 @3) + (1:04 @4) + (15 @5) 14.13 km (2:17 / km) +69m 2:14 / km
ahr:134 max:159 shoes: All-City Space Horse

TPC to Home
3:35 PM; Hamline Midway/Como Park

8.6 °C;
Lovely afternoon for a ride home. I'd prefer snow, but colder weather is in the forecast.

Thursday Nov 30 #

6 AM

Biking Commuting 31:17 intensity: (2:59 @1) + (5:56 @2) + (17:50 @3) + (3:50 @4) + (42 @5) 12.28 km (2:33 / km) +33m 2:31 / km
ahr:139 max:160 shoes: All-City Space Horse

TPC to Home
6:48 AM; Hamline Midway/Como Park

2.6 °C; Clear
Nice, wind-driven ride home and not much of an effort. Not much to report.

Biking Commuting 31:17 intensity: (2:59 @1) + (5:56 @2) + (17:50 @3) + (3:50 @4) + (42 @5) 12.28 km (2:33 / km) +33m 2:31 / km
ahr:139 max:160 shoes: All-City Space Horse

Home to TPC
6:48 AM; Hamline Midway/Como Park

2.6 °C; Clear
Mild morning, no worries about frost but being late and having a little headwind, I opted to take the more direct route along Portland. Long lights made me remember why I prefer to take the 1.5 km detour on CLT, entering the city from the west. Met a rider at the gate, Dave, who comes from Maplewood every day, 17 miles, that is quite a bit longer. He noticed my All City Space Horse, same model as his, he has a silver one.
3 PM

Hiking 40:04 intensity: (39:50 @1) + (14 @2) 3.74 km (10:43 / km) +20m 10:26 / km
ahr:94 max:128 shoes: Hoka One One Tor Tech Mid WP

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

5.6 °C; Clear
A very standard short walk with the dogs. I think I need to crack down on lil' Roux because he just does not know when to stop and let go of poor old Mellie.

Wednesday Nov 29 #

6 AM

Biking Commuting 33:26 intensity: (4:58 @1) + (23:15 @2) + (5:13 @3) 13.69 km (2:27 / km) +32m 2:25 / km
ahr:127 max:145 shoes: All-City Space Horse

Home to TPC
6:26 AM; Hamline Midway/Como Park

-2.7 °C; Clear
Nice morning, colder than yesterday but quite bearable. Took the RR service road and Stone Arch Bridge to avoid the frosty boardwalk. only two other bikes in TPC.
3 PM

Hiking 37:56 intensity: (37:50 @1) + (6 @2) 3.81 km (9:57 / km) +27m 9:37 / km
ahr:94 max:122 shoes: Hoka One One Tor Tech Mid WP

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

5.3 °C; Clear
Tired legs from yesterday, even if it's just for the walk with the dogs. Beautiful remainder of an evening sky, by the time I had done 3/4 of my lap, it was dark. Roux was super riled up, running circles around poor Mellie, trying to entice her to give chase. Roads were super busy, must have hit the peak of rush hour on Snelling.

Biking Commuting 31:52 intensity: (1:00 @1) + (18:22 @2) + (12:30 @3) 13.64 km (2:20 / km) +58m 2:17 / km
ahr:133 max:149 shoes: All-City Space Horse

TPC to Home
3:52 PM; Hamline Midway/Como Park

6.0 °C; Clear
A perfect departure from downtown: got green light at every intersection, no buses blocking the bike lane at 11th and Hennepin. Taken by surprise by about a dozen bikes on CLT, where I typically see just 2 or 3. They were not part of a group, I wonder if it was occasional commuters who were taking advantage of the nice weather. More bikes than expect in the TPC bike garage, too.

Tuesday Nov 28 #

6 AM

Biking Commuting 33:19 intensity: (3:12 @1) + (16:44 @2) + (13:23 @3) 13.97 km (2:23 / km) +29m 2:22 / km
ahr:131 max:150 shoes: All-City Space Horse

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

6.9 °C; Clear
Mild morning, warmer than yesterday. No frost on cars or boardwalk, like yesterday. A little bit of a headwind, but not bothersome. Saw only eight cyclists, none on the River Trail until I was on the CLT ramp and then only two, who were riding downstream. The other six were coming towards me on CLT. After yesterday's cleaning, I lubricated the bike at TPC, giving the chain some and all moving parts a drop or two.
3 PM

Hiking 35:01 intensity: (34:16 @1) + (45 @2) 3.76 km (9:19 / km) +28m 8:59 / km
ahr:102 max:126 shoes: Nike Air Pegasus+ 30

Energy Park Short
3:50 PM; Hamline Midway/Frogtown

8.1 °C; Clear
Came home early to make sure dogs got a little running around. Hurried home because we wanted to give Lynn a ride to the airport before EU MYR practice.

Biking Commuting 29:16 intensity: (1:40 @1) + (6:05 @2) + (16:35 @3) + (3:05 @4) + (1:51 @5) 14.19 km (2:04 / km) +76m 2:01 / km
ahr:141 max:167 shoes: All-City Space Horse

TPC to Home
3:01 PM; Hamline Midway/Como Park

8.4 °C; Partly cloudy
Fast ride, thanks to strong W wind.
6 PM

Running: Hills 1:22:50 intensity: (17:43 @1) + (25:03 @2) + (20:04 @3) + (2:41 @4) + (17:19 @5) 10.26 km (8:04 / km) +339m 6:56 / km
ahr:136 max:170 shoes: Hoka One One Clifton 2

EU MYR: Hill Bounding 7 x 3:00
6:30 PM; Battle Creek West, St. Paul

10.4 °C; Clear
Looked like a full contingent for this post Thanks Giving workout. 20' warm-up jog, then 7 x 3:00 hill bounding up the a climb and the short steep hill followed by a recovery walk/jog back to the bottom of the hill. Had planned to take it easy, to allow the soft tissue on the side of my right hip to heal. Keeping up with the leading group was just too much of an enticement and the injury seemed not to be affected.Great workout, as usual. Tuesday night intensity rocks!
replaced elevation data; Elevation data sources: SRTM V4.1 CGIAR 3", #=1526/1526

Monday Nov 27 #

6 AM

Biking Commuting 39:20 intensity: (18:08 @1) + (12:13 @2) + (7:08 @3) + (1:51 @4) 14.21 km (2:46 / km) +36m 2:44 / km
ahr:123 max:157 shoes: All-City Space Horse

Home to TPC
6:39 AM; Hamline Midway/Como Park

2.5 °C; Clear
Mild or rather not cold, and since I had a late start, I got to enjoy a beautiful morning sky. Built in quite a few photo stops. In spite of the weather and my later departure, the bike garage was almost empty. Folks must have put away their bikes for the season.
3 PM

Hiking 36:56 [1] 3.6 km (10:16 / km) +26m 9:54 / km
ahr:92 max:111 shoes: Hoka One One Tor Tech Mid WP

Energy Park Short
5:14 PM; Hamline Midway/Frogtown

12.5 °C; Partly cloudy
Took advantage of the nice weather to wash the bike. Always my intention but cold weather set in before I could get to it. This year, I got to it and did my walk without gloves or hat. Quite unnatural. Saw a guy walk on our usual route, not sure if he was a hobo. In spite of the later hour still quite a bit of traffic.

Biking Commuting 32:13 intensity: (1:37 @1) + (6:58 @2) + (22:44 @3) + (54 @4) 13.51 km (2:23 / km) +60m 2:20 / km
ahr:139 max:155 shoes: All-City Space Horse

TPC to Home
3:55 PM; Hamline Midway/Como Park

13.2 °C; Partly cloudy
Incredibly mild but quite a bit of wind, opted for the protected route. Good choice. Thought I would give the bike a good cleaning.

Sunday Nov 26 #

7 AM

Hiking 2:06:54 intensity: (2:00:00 @1) + (6:54 @2) 10.23 km (12:24 / km) +112m 11:46 / km
shoes: Hoka One One Tor Tech Mid WP

McCulloch-Friendly Valley Loop
7:43 AM; Washburn, WI

2.3 °C; Partly cloudy
Crisp morning, we started by crossing the back 40 to Hwy 13 and then up McCulloch. Good ol' Coda barked at us, looked like he was paying the neighbors a visit. The dogs said hi to him and then he happily waddled (he's 60 kg of Labrador who should weigh in at around 40 max) after us. I suggested he should go home after a few steps and with that I heard someone call "Cooooooda!" He heeded that call and waddled back. Was mindful of this being the last day of firearms deer season and wore some blaze orange and other bright colors. Still, I kept an eye out for parked vehicles and even looked for tracks in the hoarfrost. The coast was clear and we made it easily down the ravine from the power line to Friendly Valley Rd. After a few steps, where the Sioux is just alongside the road, I decided to take a chance and walk along the river. It was surprisingly easy and beautiful, with old cedars on the river bank. Looked like some good structure, too, undercut banks and fallen trees in the water. Got to make my way down here with the fly rod. We came back to Friendly Valley where the stream started to break up into many channels when we got closer to Hwy 13 and some private property. Did the rest of the way on Friendly Valley and then along the shore.

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