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

Training Log Archive: cfosp1

In the 7 days ending May 12:

activity # timemileskm+m
  Hiking8 6:15:32 18.18(20:39) 29.26(12:50) 239
  Biking Commuting10 5:11:35 85.21(3:39) 137.13(2:16) 624
  Roller Skiing Skate1 1:44:56 14.17(7:24) 22.8(4:36) 87
  Running: Hills1 1:26:02 3.9(22:03) 6.28(13:42) 197
  Running: Interval2 57:28 4.85(11:51) 7.81(7:21) 39
  Yoga1 27:49
  Running1 22:05 1.32(16:46) 2.12(10:25) 26
  Total15 16:25:27 127.63 205.4 1212
  [1-5]15 15:10:43

«»
3:48
0:00
» now
SuMoTuWeThFrSa

Saturday May 12 #

8 AM

Hiking 2:04:44 intensity: (1:14:44 @0) + (50:00 @1) 5.69 km (21:55 / km) +56m 20:54 / km
shoes: Hoka One One Tor Tech Mid WP

Bass Ponds Bird Walk
8:30 AM; Minnesota River Bottoms

12.4 °C; Partly cloudy
Bass Ponds Bird Walk. Lovely morning walk with Lynn. We saw a plethora of birds, including strikingly colorful scarlet tanager and yellow-headed blackbirds.
4 PM

Hiking 39:51 [1] 3.53 km (11:17 / km) +21m 10:58 / km
shoes: Hoka One One Clifton 2

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

14.9 °C; Chance of rain
Dogs had been waiting patiently for me. I squeezed in the walk with them between finishing my busy day and dinner at Gran Catch sea food restaurant in St. Paul. A few rain drops but not enough to get wet.

Friday May 11 #

6 AM

Hiking 12:05 intensity: (8:37 @1) + (3:10 @2) + (18 @3) 1.0 km (12:05 / km) +55m 9:29 / km
ahr:110 max:136 shoes: Shimano SH-MT34L

TPC to Desk
7:14 AM; Downtown Minneapolis


Weekly baseline on walk from TPC to TCC and 12 floors.

Biking Commuting 27:50 intensity: (2:41 @1) + (4:05 @2) + (18:45 @3) + (2:19 @4) 14.12 km (1:58 / km) +43m 1:56 / km
ahr:140 max:155 shoes: All-City Space Horse

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

8.3 °C; Cloudy
Good ride, thought I might have a PB for my ride to work on this stretch but there was one better ride on May 9, 2016. I did have a one minute stop at a downtown light today, which I did not have two years ago, the moving times were actually a wash at 31 km/h. Wind conditions were very similar for both rides, with a 10 km/h tailwind. As I was looking up my previous times, I came across a couple of rides to TCW, which were around 32 km/h, the fastest one having a pretty strong tailwind, though. Feeling good!
4 PM

Biking Commuting 36:22 intensity: (3:16 @1) + (16:55 @2) + (15:37 @3) + (34 @4) 14.12 km (2:35 / km) +74m 2:31 / km
ahr:132 max:156 shoes: All-City Space Horse

TPC to Home
4:06 PM; Hamline Midway/Como Park

10.4 °C; Cloudy
Same outfit as this morning, minus the reflective vest. Could have worn it without overheating. Much more work than this morning, there is no action without reaction, as Newton's third law postulates, unless the wind shifts during the day, I would append. There was a noticeable headwind and I wasn't pushing too hard. lost more than what I gained this AM. But hey, I thought I'd be riding the train home this PM, because they predicted cold rain. Instead it was dry!

Hiking 41:59 intensity: (40:10 @1) + (1:42 @2) + (7 @3) 4.0 km (10:30 / km) +16m 10:17 / km
ahr:104 max:136 shoes: Hoka One One Clifton 2

Energy Park Short
4:55 PM; Hamline Midway/Frogtown

10.6 °C; Cloudy
Wore gloves even for walk and glad to have them. An off-leash, friendly and playful black lab greeted us at Hamline U Campus. Chatted with the owner, was of German provenance so we spoke German.

Thursday May 10 #

6 AM

Biking Commuting 33:26 intensity: (6:05 @1) + (16:41 @2) + (10:40 @3) 14.05 km (2:23 / km) +63m 2:20 / km
ahr:130 max:144 shoes: All-City Space Horse

Home to TPC
6:18 AM; Hamline Midway/Como Park

6.9 °C; Partly cloudy
Cool, almost cold. Very glad to be wearing my softshell jacket after this last week's summer-like days and nights. Saw a variety of dress for the occasion, from very light with short sleeves to winter parkas. Seemed like I was right in the middle. Could have used some full-finger gloves.
3 PM

Hiking 41:39 [1] 3.98 km (10:28 / km) +23m 10:10 / km
ahr:91 max:113 shoes: Hoka One One Clifton 2

Energy Park Short
4:34 PM; Hamline Midway/Frogtown

14.9 °C; Partly cloudy
Still cool. Ground is starting to be dry. Students at Hamline are leaving for summer break. Must be summer, though it doesn't feel like it right now.

Biking Commuting 32:42 intensity: (3:03 @1) + (11:19 @2) + (17:15 @3) + (1:05 @4) 14.34 km (2:17 / km) +77m 2:13 / km
ahr:135 max:153 shoes: All-City Space Horse

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

15.2 °C; Cloudy
Still cool but not so cold that I needed to wear long sleeves. T-shirt and reflective vest was enough.

Wednesday May 9 #

6 AM

Biking Commuting 29:31 intensity: (1:43 @1) + (5:45 @2) + (20:01 @3) + (2:02 @4) 14.01 km (2:06 / km) +50m 2:04 / km
ahr:138 max:154 shoes: All-City Space Horse

Home to TPC
6:28 AM; Hamline Midway/Como Park

12.7 °C; Cloudy
Roads rain-wet but no rain. Good ride, no wind, one of the fasts average speeds this year.
3 PM

Hiking 39:11 [1] 3.91 km (10:01 / km) +21m 9:46 / km
ahr:94 max:114 shoes: Hoka One One Clifton 2

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

15.2 °C; Cloudy
Roux was in fine form, out to ambush poor old Mellie.

Biking Commuting 30:35 intensity: (58 @1) + (9:20 @2) + (19:44 @3) + (33 @4) 14.11 km (2:10 / km) +73m 2:07 / km
ahr:137 max:155 shoes: All-City Space Horse

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

15.9 °C; Light rain
Event going on at TPC, wished I had had some time to mingle, they were handing out appetizers. Nice little tailwind, once I hit River Road. it started raiing after I crossed Energy Park Drive.

Tuesday May 8 #

6 AM

Yoga 27:49 intensity: (22:09 @1) + (5:40 @2)
ahr:116 max:134 shoes: Barefoot

Yoga Sculpt
7:01 AM; Downtown Minneapolis YMCA


Yoga sculpt with stretchy bands today. Some interesting exercises for glutes and thigh adductors and abductors. Always a good workout. Finished my morning activities with 12 floors in TCC, off the clock.

Running 22:05 intensity: (6:59 @1) + (5:05 @2) + (6:48 @3) + (3:00 @4) + (13 @5) 2.12 km (10:25 / km) +26m 9:49 / km
ahr:131 max:159 shoes: Salomon Speedcross 3

TCC to YMCA and Lateral Elliptical
6:34 AM; Downtown Minneapolis YMCA


Pre-yoga warm-up. Run and fast walk walk from TCC bike room to YMCA, then 14:00 on the lateral elliptical with three 1:30 intervals at level 15 and 1:00 recovery in between.

Biking Commuting 26:02 intensity: (1:11 @1) + (8:27 @2) + (14:37 @3) + (1:47 @4) 12.08 km (2:09 / km) +40m 2:07 / km
ahr:137 max:158 shoes: All-City Space Horse

Home to TCC
6:05 AM; Minneapolis-St. Paul

19.8 °C; Chance of rain
Ride to TCC basement parking because I am going to yoga today. Figuring out a convenient access to the area, it seems taking 2nd St all the way to Nicollet is the fastest route even with going through a parking lot. Felt a few rain drops, just a few. We'll see what the rest of the day will bring.
3 PM

Running: Interval 31:46 intensity: (22:14 @1) + (8:59 @2) + (33 @3) 3.94 km (8:04 / km) +21m 7:51 / km
ahr:114 max:137 shoes: Hoka One One Clifton 2

Energy Park Short
4:12 PM; Hamline Midway/Como Park

19.5 °C; Light rain
A little walking and a lot of running. Comfortable temperature and a bit of rain.

Biking Commuting 34:36 intensity: (5:54 @1) + (11:26 @2) + (16:38 @3) + (38 @4) 12.02 km (2:53 / km) +78m 2:47 / km
ahr:131 max:157 shoes: All-City Space Horse

TCC to Home
3:34 PM; Minneapolis-St. Paul

20.4 °C; Cloudy
Windy and it looked like rain. But it kept looking like, not raining. Headwind most of the way home, especially noticeable along Snelling. Otherwise, a pleasant ride due to near perfect temps.
6 PM

Running: Hills 1:26:02 intensity: (54:13 @1) + (12:03 @2) + (15:58 @3) + (3:45 @4) + (3 @5) 6.28 km (13:42 / km) +197m 11:51 / km
ahr:117 max:158 shoes: Hoka One One Clifton 2

EU MYR: Hill Bounding and Specific Strength
6:35 PM; Battle Creek West, St. Paul

16.1 °C; Cloudy
We are at it again. Fun to see everyone and a few new faces. Did a variety of repeats, starting with balance, moving to 4 decent hill repeats and finishing with a 10-15 minute strength workout. A lot of chatting going on, too.

Monday May 7 #

6 AM

Biking Commuting 30:32 intensity: (3:44 @1) + (11:12 @2) + (14:08 @3) + (1:28 @4) 14.09 km (2:10 / km) +52m 2:08 / km
ahr:134 max:155 shoes: All-City Space Horse

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

15.3 °C; Clear
Nice ride, not to fast and not too slow. Seemed quiet today, is Monday the new Friday?
3 PM

Hiking 34:53 intensity: (29:52 @1) + (5:01 @2) 3.93 km (8:53 / km) +25m 8:36 / km
ahr:108 max:134 shoes: Hoka One One Speedgoat 2

Energy Park Short
4:27 PM; Hamline Midway/Como Park

29.7 °C; Clear
Hot walk with a few running steps. Hamline campus is starting to feel deserted, I guess classes are over and exams are in progress. Two old ladies by the highrise, one asked "Are they friendly?" and stretched out her hand. Roux licked the hand and she said "Oh, they are!" 30 °C for the walk, downright summery!

Biking Commuting 29:59 intensity: (1:25 @1) + (9:02 @2) + (18:35 @3) + (57 @4) 14.19 km (2:07 / km) +74m 2:04 / km
ahr:138 max:154 shoes: All-City Space Horse

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

30.2 °C; Clear
Fast ride home, except for the start. A colleague left TPC at the same time, opened the door out of the building. I always get on the bike and ride to the courtyard gate. The gate is super hard to open, the spring is very strong. I held the gate open for her and commented on the gate. She said "Oh yeah, it's a pain." It' worse in the morning, when I lifte my panier towards the gate so my access card can be scanned, and then have to pull to open the gate and sneak through before it slams into my bike.

Sunday May 6 #

6 AM

Roller Skiing Skate 1:44:56 intensity: (10:00 @1) + (30:00 @2) + (35:00 @3) + (24:00 @4) + (5:56 @5) 22.8 km (4:36 / km) +87m 4:31 / km
shoes: Pursuit T6004 roller skis

Gateway Trail Hadley to Manning
7:58 AM; Gateway and Browns Creek Trails

14.0 °C; Partly cloudy
Lovely day for any outdoor activity. Forgot to turn on HRM and broke a pole. At almost 2800 km of roller skiing and more snow skiing, I am not too upset. Will see if they can still sell me a shaft at Finn Sisu, Gear West or Pioneer Midwest. The pole broke about 15 cm above the tip. I had just reattached the ferrule which I had stripped when the pole got caught in some chain link fencing during the last big snow. That incident probably compromised its strength. Still a great workout, at least 3/4 no-poles. I got a feel for different body positions on top of my skis and experimented to get a sense what got me going faster, without increasing effort. Amazing how nature is exploding, from no leaves to greenery in about two weeks. Sightings included a turkey and a wood duck.

Running: Interval 25:42 intensity: (4:00 @1) + (6:00 @2) + (10:00 @3) + (5:00 @4) + (42 @5) 3.87 km (6:38 / km) +18m 6:29 / km
shoes: Hoka One One Clifton 2

Energy Park Short
6:54 AM; Hamline Midway/Frogtown

11.7 °C; Clear
Ran instead of walking because needed to get my dog walk done before Karl's arrival. Nice and easy on this perfect morning. Roux enjoyed it but I hope Mellie isn't too sore.
3 PM

Hiking 41:10 [1] 3.22 km (12:47 / km) +22m 12:22 / km
shoes: Salomon Speedcross 3

Normandale Lake
3:26 PM; Hyland Park Reserve

25.3 °C; Clear
Quick walk with Lynn around Normandale Lake after visiting my fater-in-law in the neighborhood. Not sure I have ever hiked here. Very tame compared to what I am used to, but nice. Loved to see the ever present ski jump and some remaining snow at Hyland Hills ski area.

« Earlier | Later »