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Training Log Archive: cfosp1

In the 7 days ending Jun 15, 2019:

activity # timemileskm+m
  Biking Commuting10 5:30:23 87.66(3:46) 141.08(2:21) 513
  Hiking7 4:58:04 15.6(19:07) 25.1(11:52) 65
  Roller Skiing Classic2 2:49:01 19.83(8:31) 31.91(5:18) 240
  Kayak: Lake1 2:12:45 11.51(11:32) 18.52(7:10)
  Strength: weights1 56:20
  Elliptical1 5:01 0.3(16:58) 0.48(10:32)
  Total13 16:31:34 134.89 217.09 818
  [1-5]13 11:55:18

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Saturday Jun 15, 2019 #

8 AM

Roller Skiing Classic (Big Rivers Trail Classic ) 1:22:47 intensity: (5 @0) + (25:54 @1) + (31:00 @2) + (7:07 @3) + (18:41 @4) 16.61 km (4:59 / km) +50m 4:55 / km
ahr:142 max:169 shoes: One Way Classic 5

Delayed start of roller ski for an hour due to a passing front. Tom organized, he was already there. I came with Karl, Mike and Charlie joined, too. We did 3 x 10:00 double pole workout from Lilydale to Mendota. the last recovery, I did a no pole back to Lilydale with Karl correcting and making suggestions. Felt a few raindrops but we hit it right, stayed dry except for dripping sweat. Good workout!
C • A friend of yours? 3
5 PM

Hiking (Hamline Campus) 32:45 intensity: (7:57 @0) + (24:48 @1) 2.52 km (13:01 / km)
ahr:107 max:126 shoes: Teva Terra Fi

Didn't want to let the dogs without exercise today and took them on a shortened walk after helping Joel with his fence and the following celebration at Dual Citizen brewery. A few raindrops on the way home along Englewood.

Friday Jun 14, 2019 #

6 AM

Biking Commuting (Home to TPC) 29:31 intensity: (23 @0) + (6:41 @1) + (17:46 @2) + (3:01 @3) + (1:40 @4) 13.67 km (2:10 / km) +31m 2:08 / km
ahr:140 max:163 shoes: All-City Space Horse

No chill in the air this morning. Rode moderately fast and was sopping wet when I arrived. Happy for a cool shower.
3 PM

Biking Commuting (TPC to Home via HP Como) 35:54 intensity: (10 @0) + (24:24 @1) + (11:20 @2) 14.4 km (2:30 / km) +68m 2:26 / km
ahr:128 max:145 shoes: All-City Space Horse

Forgot my gloves on the ground as I got ready to get back on my bike after yesterday's lab visit. Not at the security desk nor in the lost and found box (a very big and full crate) in the Healthpartners admin offices. But I enjoyed the interactions and bantering I had. Started with my wet t-shirt which was dry by the time I got to HP and wet from sweat when I got home.

Hiking (Energy Park Short) 40:37 intensity: (36:39 @0) + (3:58 @1) 3.55 km (11:27 / km) +17m 11:11 / km
ahr:92 max:120 shoes: Hoka One One Speedgoat 2

Very funny, as the serviceberries are growing in size, still green, though, the dogs have started to check their ripeness as we walk by. Like them, I can't wait for the berries to be black, soft and sweet.

Thursday Jun 13, 2019 #

5 AM

Biking Commuting (Home to Midway Y) 5:13 intensity: (30 @0) + (4:43 @1) 1.95 km (2:40 / km)
ahr:113 max:126

Elliptical (Pre-strength Warm-up) 5:01 intensity: (3 @0) + (4:58 @1) 0.48 km (10:32 / km)
ahr:105 max:115 shoes: Shimano SH-MT34L

Strength: weights (Midway YMCA) 56:20 intensity: (50:55 @0) + (4:52 @1) + (33 @3)
ahr:89 max:110 shoes: Shimano SH-MT34L

Did the eGym circuit four times. It didn't feel that hard but I was sore later in the day and the morning after. One machine was new and not set up yet, needed a trainer to help with set-up but no one was available.

Biking Commuting (YMCA to TPC via HP Como) 38:03 intensity: (49 @0) + (21:22 @1) + (15:52 @2) 15.24 km (2:30 / km) +61m 2:27 / km
ahr:131 max:146 shoes: All-City Space Horse

Annual checkup blood letting. (results came out great, as usual, later in the afternoon). Arriving at work around 8 AM makes me appreciate my typical early arrival: not traffic on the roads and no traffic in the locker room ...
4 PM

Biking Commuting (TPC to Home) 32:01 intensity: (5 @0) + (10:55 @1) + (17:13 @2) + (3:05 @3) + (43 @4) 13.56 km (2:22 / km) +57m 2:19 / km
ahr:137 max:159 shoes: All-City Space Horse

After emerging from Dinkytown Greenway via the truck access, I encountered three young women who were flabbergasted by the closed trail access. I commiserated with them and put them on the right path.

Hiking (Energy Park Short) 41:45 intensity: (36:19 @0) + (5:26 @1) 3.73 km (11:12 / km) +17m 10:57 / km
ahr:95 max:122 shoes: Hoka One One Speedgoat 2

Wednesday Jun 12, 2019 #

6 AM

Biking Commuting 31:10 intensity: (31 @0) + (20:10 @1) + (10:28 @2) + (1 @3) 13.62 km (2:17 / km) +27m 2:16 / km
ahr:130 max:152

3 PM

Biking Commuting 32:31 intensity: (42 @0) + (12:38 @1) + (17:17 @2) + (1:54 @3) 13.96 km (2:20 / km) +71m 2:16 / km
ahr:135 max:154

Hiking (Energy Park Short) 35:36 intensity: (12:03 @0) + (23:33 @1) 3.77 km (9:27 / km) +16m 9:15 / km
ahr:105 max:130 shoes: Hoka One One Speedgoat 2

Sunny with a cool wind from the north. Looks like BNSF is almost done replacing the switches in the yard. The old ones are lying piled up high along the edges providing good cover for the rabbits, very much to the frustration of the dogs.

Tuesday Jun 11, 2019 #

6 AM

Biking Commuting (Home to TPC) 28:21 intensity: (46 @0) + (12:16 @1) + (14:37 @2) + (42 @3) 13.48 km (2:06 / km) +29m 2:05 / km
ahr:134 max:155 shoes: All-City Space Horse

One of my faster rides. Hitting the lights just right from Glenwood to TPC certainly helps. As does riding Pierce Butler and no bikes or pedestrians in the way. All that with not even getting my HR up. But I did work up a sweat in spite of the cool morning.
4 PM

Biking Commuting (TPC to Home) 31:39 intensity: (10:34 @1) + (20:52 @2) + (13 @3) 13.57 km (2:20 / km) +63m 2:17 / km
ahr:137 max:154 shoes: All-City Space Horse

Departed from work after 4 because of a late meeting. Significant more traffic, especially on Como and Snelling. But much less traffic on Stone Arch Bridge and bike trails. Weather kept cyclists and walkers at bay.

Hiking (Hamline Campus) 23:45 intensity: (21:59 @0) + (1:46 @1) 2.3 km (10:20 / km) +2m 10:18 / km
ahr:95 max:103 shoes: Hoka One One Speedgoat 2

Just a quick walk after coming home later than usual and needing to get ready for ski team. After returning, I sharpened the tips of my poles with a diamond wheel and got my stuff together, making sure I wouldn't forget anything this time.

Roller Skiing Classic (EU MYR 5 x 4:00 Classic L) 1:26:14 intensity: (29:41 @1) + (34:20 @2) + (5:44 @3) + (15:41 @4) + (48 @5) 15.3 km (5:38 / km) +190m 5:18 / km
ahr:141 max:177 shoes: One Way Classic 5

Karl and I led a secession from the rest of the team (with coach Margie's approval and directions for activities), who were going to do dryland training at Battle Creek West. Karl, Ron, Anatoly, Mark and I headed for the dog park parking off Lower Afton. ~18:00 warm-up followed by 2 x 1:00 lock&load, 2 x load with follow-through and 2 x single sticking. I noticed quickly that one of my poles was still slipping. Realized that one ferrule was still pointing in the wrong direction. Intervals that way were a pain. Karl offered me his skate roller ski poles, One didn't even last a third of the way up, it splintered under load. So back to my poles for the 2.5 remaining intervals. I found through trial and error that if I poled close to the edge of the trail i would hit some rougher pavement offering better purchase. Still not ideal, but hey, better than hill bounding. A good workout, we were all glad to be on roller skis.

Monday Jun 10, 2019 #

6 AM

Biking Commuting (Home to TPC) 31:21 intensity: (52 @0) + (20:10 @1) + (10:19 @2) 13.69 km (2:17 / km) +32m 2:16 / km
ahr:128 max:147 shoes: All-City Space Horse

Lovely morning, bright and clear! It must be summer when 13 °C feels crisp. Crossing Stone Arch Bridge I noticed that the water temp must be warmer than the air temp on these cool mornings because a wave of warmth sweeps over me as I ride by. Surprisingly few cyclists out but then it's Monday, everyone must be sleeping in after an active weekend.
1 PM

Biking Commuting (TPC to Home via HP Como) 34:39 intensity: (1:16 @0) + (31:55 @1) + (1:28 @2) 13.94 km (2:29 / km) +74m 2:25 / km
ahr:119 max:141 shoes: All-City Space Horse

Time for the annual check-up with Dr. Thul. As usual, a clean bill of health.

Hiking (Energy Park Short) 42:27 intensity: (25:35 @0) + (15:48 @1) + (1:04 @2) 3.83 km (11:04 / km) +14m 10:53 / km
ahr:100 max:146 shoes: Hoka One One Speedgoat 2

Perfect weather for a walk, moderate temps, sunny and a cooling breeze. Mowed lawn after getting back.

Sunday Jun 9, 2019 #

6 AM

Hiking (Onion to Sioux River) 1:21:09 intensity: (1:16:00 @0) + (5:09 @1) 5.41 km (15:00 / km)
ahr:91 max:109 shoes: Barefoot

Lugged the big lens along without a chance to take any pictures. Had the walk to ourselves except for the woman with the big black and white dog. He and Roux had some fun again.

Kayak: Lake (Bermuda Triangle) 2:12:45 intensity: (2:37 @0) + (2:08:28 @1) + (1:40 @2) 18.52 km (7:10 / km)
ahr:119 max:138 shoes: Necky Arluk II

One of my favorite training routes: Onion River to Chequamegon Point Lighthouse to Houghton Point Lighted Buoy. Paddling across 7 km of open water is always an exercise in patience. perception of features ahead changes slowly, e.g. I mistook a gill net marker for the Houghton Pt. light and a little later I mistook the light for another gill net flag. After sitting an hour or so in a cramped cockpit, you start longing for getting up and stretching but a paddling workout is not about comfort, it's about pounding the distance. So you keep going, trying to maintain a decent rhythm and an even pace. Good workout on perfectly flat water, today.

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