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Training Log Archive: cfosp1

In the 7 days ending Jun 29, 2019:

activity # timemileskm+m
  Biking Commuting10 5:30:38 92.86(3:34) 149.44(2:13) 457
  Hiking6 3:49:53 11.44(20:06) 18.41(12:29) 68
  Roller Skiing Classic2 3:01:35 22.48(8:05) 36.17(5:01) 269
  Roller Skiing Skate1 2:03:59 17.83(6:57) 28.7(4:19) 97
  Total14 14:26:05 144.6(5:59) 232.71(3:43) 891
  [1-5]14 11:56:56

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Saturday Jun 29, 2019 #

7 AM

Roller Skiing Skate (Gatetway-Browns Creek Ska) 2:03:59 intensity: (1:54:29 @1) + (9:30 @2) 28.7 km (4:19 / km) +97m 4:15 / km
ahr:128 max:146 shoes: Pursuit T6004 roller skis

Picked up Karl early because we were shooting for a 7:00 AM start time to avoid heat and crowds. We did the same as last Saturday, from Hadley parking lot to McKusick Rd. and back. Seemed like many had the same idea about the heat, it was rather busier than last week. I worked on hips forward where I could and also paid attention to having my weight towards the front of my foot. This way, I seem to accelerate without expanding more energy. The effort seems light but later, I do feel that my legs are tired. Not sore, just tired. Another observation is that I have a much easier time keeping my HR in L1. The drive home had us avoid traffic backups. Glad to get there.

Friday Jun 28, 2019 #

6 AM

Biking Commuting (Home to TPC) 28:56 intensity: (35 @0) + (16:03 @1) + (12:18 @2) 13.48 km (2:09 / km) +28m 2:07 / km
ahr:133 max:148 shoes: All-City Space Horse

Sultry but not yet warm. Lovely linden blossom scents at various occasions. typical Friday morning commute, maybe even more so because it's just before the holiday week: not much traffic at all.
3 PM

Biking Commuting (TPC to Home) 33:40 intensity: (8 @0) + (13:29 @1) + (20:03 @2) 13.53 km (2:29 / km) +61m 2:26 / km
ahr:135 max:151 shoes: All-City Space Horse

Hiking 29:17 intensity: (19:02 @0) + (10:15 @1) 2.31 km (12:42 / km)
ahr:98 max:115

Thursday Jun 27, 2019 #

6 AM

Biking Commuting (Home to TPC) 29:03 intensity: (46 @0) + (20:38 @1) + (7:39 @2) 13.49 km (2:09 / km) +24m 2:08 / km
ahr:129 max:149 shoes: All-City Space Horse

Lovely weather on the way too work; after I arrived, it didn't take too long for the sky to get dark in the west. Always impressive to see weather coming in from our 36th floor vantage.
2 PM

Biking Commuting (TPC to Home) 30:05 intensity: (2:40 @1) + (19:44 @2) + (7:41 @3) 13.46 km (2:14 / km) +53m 2:11 / km
ahr:145 max:157 shoes: All-City Space Horse

Couldn't believe I was riding home with forecast of all day rain.

Hiking (Hamline Campus) 46:49 intensity: (16:35 @0) + (30:14 @1) 3.84 km (12:11 / km) +16m 11:56 / km
ahr:104 max:127 shoes: Teva Terra Fi

Still no rain, worked up a sweat while walking slowly. Stopped at the service berry bushes at Hamline U and enjoyed a few hands full. Mellie did too, but Roux was too preoccupied with rabbits in the understory.

Wednesday Jun 26, 2019 #

6 AM

Biking Commuting (Home to TPC via Dunn Bros) 38:21 intensity: (44 @0) + (10:25 @1) + (25:23 @2) + (1:49 @3) 17.36 km (2:13 / km) +59m 2:10 / km
ahr:137 max:156 shoes: All-City Space Horse

Gorgeous morning for the extended ride via Dunn Bros. It's always the same motley crowd waiting for the shop to open. Had a perfect ride to the river, green lights all the way. During the few sunny patches, I noticed the heat, it will be a hot afternoon ride.
3 PM

Biking Commuting (TPC to 85th and Noble) 52:03 intensity: (7:08 @1) + (36:55 @2) + (7:05 @3) + (55 @4) 23.5 km (2:13 / km) +57m 2:11 / km
ahr:144 max:159 shoes: All-City Space Horse

Picking up car from impound lot. Tried to ride on Shingle Creek Trail but was too bumpy. went back onto streets.
6 PM

Hiking (Hamline Campus) 33:22 intensity: (13:51 @0) + (19:31 @1) 2.44 km (13:42 / km) +3m 13:36 / km
ahr:101 max:117 shoes: Hoka One One Speedgoat 2

Slow walk with stop at serviceberry bushes.

Tuesday Jun 25, 2019 #

6 AM

Biking Commuting (Home to TPC) 29:29 intensity: (44 @0) + (10:53 @1) + (17:30 @2) + (22 @3) 13.51 km (2:11 / km) +19m 2:10 / km
ahr:135 max:154 shoes: All-City Space Horse

Did not sleep much last night. Took it easy.
3 PM

Biking Commuting 27:39 intensity: (3:13 @1) + (15:51 @2) + (4:37 @3) + (2:49 @4) + (1:09 @5) 13.92 km (1:59 / km) +55m 1:57 / km
ahr:147 max:173 shoes: All-City Space Horse

Quite a bit faster than usual, certainly in par thanks to a strong westerly wind. Was also following a strong young rider who was pedaling in jeans and without clips. Once again shows it's the motor and not the bike.

Hiking (Hamline Campus) 31:58 intensity: (21:59 @0) + (9:59 @1) 2.41 km (13:17 / km) +8m 13:04 / km
ahr:97 max:112 shoes: Hoka One One Speedgoat 2

Windy and warm.
6 PM

Roller Skiing Classic (EU MYR: Ladder Intervals ) 1:28:20 intensity: (15 @0) + (11:16 @1) + (36:59 @2) + (6:39 @3) + (18:15 @4) + (14:56 @5) 18.89 km (4:41 / km) +200m 4:26 / km
ahr:151 max:175 shoes: One Way Classic 5

Excellent workout with Ben Popp in attendance. He got me to the next level of XC skiing. Most of the about 20 people in attendance were skate skiing, Karl, Mark and I stuck to classic. Ladder 4-5-6-6-5-4 in L3. I have to admit that I crossed into L4 a few times. We were done earlier than the skate skiers, who covered more distance in the same time. Made me think that we classic skiers should have done 5-6-7-7-6-5 instead.

Monday Jun 24, 2019 #

6 AM

Biking Commuting (Home to TPC) 32:48 intensity: (20 @0) + (20:35 @1) + (11:53 @2) 13.71 km (2:24 / km) +40m 2:21 / km
ahr:131 max:149 shoes: All-City Space Horse

3 PM

Biking Commuting (TPC to Home) 28:34 intensity: (9:47 @1) + (14:33 @2) + (3:20 @3) + (54 @4) 13.48 km (2:07 / km) +61m 2:04 / km
ahr:140 max:160 shoes: All-City Space Horse

Hiking (Energy Park Short) 43:05 intensity: (38:58 @0) + (4:07 @1) 3.74 km (11:30 / km) +20m 11:12 / km
ahr:91 max:118 shoes: Nike Air Pegasus+ 30

Sunday Jun 23, 2019 #

7 AM

Roller Skiing Classic (Big Rivers Trail Classic ) 1:33:15 intensity: (8:54 @0) + (23:45 @1) + (41:06 @2) + (3:12 @3) + (13:51 @4) + (2:27 @5) 17.28 km (5:24 / km) +69m 5:17 / km
ahr:138 max:179 shoes: One Way Classic 5

Karl and I met Dan and Mike at Lucky 13. Did 3 x 11:00 double poling at L3 between Lilydale and Hwy 13 on the way up, NP striding on the way down.

Hiking (Energy Park Short) 45:22 intensity: (26:18 @0) + (19:04 @1) 3.67 km (12:22 / km) +21m 12:01 / km
ahr:100 max:126 shoes: Nike Air Pegasus+ 30

Quick walk with dogs before the next rain shower.

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