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

Training Log Archive: cfosp1

In the 7 days ending Jul 20:

activity # timemileskm+m
  Biking Commuting8 3:57:47 63.85(3:43) 102.76(2:19) 277
  Hiking4 3:11:47 10.11(18:59) 16.26(11:48) 57
  Canoeing Lake1 2:44:59 13.71(12:02) 22.06(7:29) 23
  Running: Hills1 1:23:06 6.22(13:22) 10.01(8:18) 365
  Roller Skiing Classic1 1:14:02 9.8(7:33) 15.77(4:42) 40
  Total13 12:31:41 103.68(7:15) 166.86(4:30) 762
  [1-5]13 10:39:48

«»
2:44
0:00
» now
SuMoTuWeThFrSa

Saturday Jul 20 #

7 AM

Roller Skiing Classic 1:14:02 intensity: (15:46 @1) + (49 @2) + (22:05 @3) + (13:22 @4) + (22:00 @5) 15.77 km (4:42 / km) +40m 4:38 / km
ahr:145 max:175 shoes: One Way Classic 5

Big Rivers Classic Workout
7:09 AM; Hamline Midway/Como Park

21.1 °C; Thunder
Plan was at least three double pole intervals at L3/L4, with no pole striding back to bottom for recovery. Worked out to 3 x 15:00 no-pole striding and 3 x 9:30 L3-L4 double poling. Lightning started towards the end of interval 2, light rain and increasing electrical activity during interval 3. Made it back to the car just as the storm let loose.
1 PM

Hiking (Energy Park Lexington to ) 49:19 intensity: (14:48 @0) + (32:46 @1) + (1:45 @2) 4.36 km (11:18 / km) +20m 11:03 / km
ahr:106 max:146 shoes: Teva Terra Fi

Rain-wet grass, cooler temps. Man and beasts appreciate it.

Hiking (Energy Park Short) 13:48 intensity: (6:36 @0) + (7:12 @1) 1.62 km (8:31 / km) +2m 8:29 / km
ahr:99 max:130 shoes: Crappy Loaner Bike

Retrieved bike that was laying in bushes. In rough but ridable shape. checked TC Stolen Bikes group, nobody seems to be missing it. Slow ride back home, because of old dog Mellie.

Friday Jul 19 #

6 AM

Biking Commuting 28:32 intensity: (2:13 @1) + (7:40 @2) + (18:14 @3) + (25 @4) 13.53 km (2:07 / km) +28m 2:05 / km
ahr:137 max:153 shoes: All-City Space Horse

Home to TPC
6:38 AM; Hamline Midway

23.0 °C; Clear
Good ride to work, already toasty but not bad. Zero wind, made it a fast one.
3 PM

Biking Commuting 31:29 intensity: (13 @1) + (18 @2) + (21:34 @3) + (9:24 @4) 13.4 km (2:21 / km) +60m 2:18 / km
ahr:148 max:158 shoes: All-City Space Horse

TPC to Home
3:03 PM; Hamline Midway/Como Park

32.5 °C; Clear
I had a few warm rides this summer but this afternoon's ride home was HOT. I had put a wet t-shirt on before leaving from work but it felt like I was increasing my body temp with every breath of hot air I was taking. In addition, the high humidity slowed down evaporation on the wet tee. A strong SE wind gave me a tast of what a ride home from Brooklyn Park would have been like on Monday and I was glad again that I drove. Most remarkable were the few short stretches where I turned out of the wind, like Vandalia and Pierce Butler, when the temp seemed to double because I was lacking the wind chill. Even so, I kept my tempo up, not a fast ride by any means. but for the conditions, it was a good effort. I hung my head under the garden faucet three times and finished up with a cold shower.

Thursday Jul 18 #

6 AM

Biking Commuting (Home to TPC) 28:32 intensity: (37 @0) + (8:38 @1) + (17:18 @2) + (1:42 @3) + (9 @4) + (8 @5) 13.46 km (2:07 / km) +16m 2:06 / km
ahr:139 max:199 shoes: All-City Space Horse

4 PM

Biking Commuting (TPC to Home) 29:41 intensity: (1:26 @1) + (20:38 @2) + (5:18 @3) + (2:19 @4) 13.46 km (2:12 / km) +56m 2:10 / km
ahr:146 max:166 shoes: All-City Space Horse

Just occurred to me what I'm thinking about in the winter and what I find counter-intuitive: So much faster in summer than in winter, even when conditions are less than ideal, like the high humidity and heat we are having right now. In part it must be additional drag and less range of motion from the extra layer of clothes. Then, there is also the stiffness of muscles and joints coming along with lower body temp.

Hiking 51:27 intensity: (28:08 @0) + (23:19 @1) 3.92 km (13:07 / km) +14m 12:53 / km
ahr:99 max:115 shoes: Teva Terra Fi

Temps not too bad, Mellie along for the walk. Much to be sniffed out.

Wednesday Jul 17 #

6 AM

Biking Commuting (Home to TPC) 29:03 intensity: (44 @0) + (15:07 @1) + (12:58 @2) + (14 @3) 13.46 km (2:09 / km) +26m 2:08 / km
ahr:132 max:152 shoes: All-City Space Horse

Muggy morning. My legs were sore from last night's EU hill bounding workout. I felt it while walking but not at all on the bike. Good to cross train!
3 PM

Biking Commuting (TPC to Home) 32:20 intensity: (15:26 @1) + (15:55 @2) + (59 @3) 13.37 km (2:25 / km) +50m 2:22 / km
ahr:135 max:155 shoes: All-City Space Horse

Hot afternoon with a decent headwind. Twins game was letting out, so more traffic than usual around downtown.

Hiking (Energy Park Short) 46:02 intensity: (32:05 @0) + (13:57 @1) 3.88 km (11:52 / km) +14m 11:40 / km
ahr:97 max:129 shoes: Teva Terra Fi

Just Roux, today, Mellie wanted to stay in. Don't blame her, she seems to suffer more from the heat, lately, the old girl.

Tuesday Jul 16 #

6 AM

Biking Commuting (Home to TPC) 32:09 intensity: (48 @0) + (20:55 @1) + (9:43 @2) + (43 @3) 13.53 km (2:23 / km) +24m 2:21 / km
ahr:131 max:155 shoes: All-City Space Horse

Mild, taking it easy. Funny how the difference between easy and hard is only 2 minutes in an half hour ride.
3 PM

Biking Commuting (TPC to TCF Stadium) 18:04 intensity: (23 @0) + (5:32 @1) + (6:42 @2) + (2:57 @3) + (2:30 @4) 7.08 km (2:33 / km) +12m 2:32 / km
ahr:139 max:164 shoes: All-City Space Horse

Started raining on W River Road, was soaked by the time I finished crossing the river on Stone Arch. Gave up at TCF Stadium, switching to Green Line because of lightning. One guy, well dressed, took shelter and realized that he was on the wrong platform when his train rolled in. He ran through the rain but didn't make it. Found the train AC too cold in my soaked state.

Biking Commuting (Green Line to Home) 7:57 intensity: (2:19 @0) + (5:14 @1) + (24 @2) 1.46 km (5:28 / km) +5m 5:22 / km
ahr:110 max:135 shoes: All-City Space Horse

Still raining hard, but thunder much quieter.
6 PM

Running: Hills 1:23:06 intensity: (4:14 @1) + (9:58 @2) + (31:23 @3) + (7:43 @4) + (29:48 @5) 10.01 km (8:18 / km) +365m 7:01 / km
ahr:150 max:175 shoes: Hoka One One Speedgoat 2

EU MYR: Hill Bounding 4 x 8:00 L3-L4
6:38 PM; Battle Creek West

25.3 °C; Partly cloudy
Very humid conditions made for a sweaty experience. 17:00 warm-up, then L3 intervals. My HRM was screwed up during the first interval, I turned it off while trying to re adjust and by wiping the sweat from the optical sensors. for the other intervals, it went better. Held back, trying to keep in L3, not always with success. Sopping wet from sweat, glad I had dry clothes with me. Excellent workout on this hot and humid day.

Monday Jul 15 #

4 PM

Hiking (Hamline Campus) 31:11 intensity: (25:25 @0) + (5:46 @3) 2.48 km (12:35 / km) +7m 12:24 / km
ahr:62 max:76 shoes: Teva Terra Fi

Hot, making it a short walk, also because of impending weather. Indeed, the first drops were falling when I got home. Still picked some red currant berries to make a pie.

Sunday Jul 14 #

5 AM

Canoeing Lake 2:44:59 intensity: (2:16:22 @1) + (28:37 @2) 22.06 km (7:29 / km) +23m 7:26 / km
ahr:115 max:132 shoes: Necky Arluk II

Onion River to Long Island
5:43 AM; Washburn, WI

18.0 °C; Clear
Last paddle outing for this time. Made it a good one. Taking off at Bayview Park Rd.was calm, Not so moving after crossing from the lake side fo Long Island to Chequamegon Bay. No more pictures from there on, half meter waves and whitecaps once I got a bit off shore. I would have to head for the tip of Long Island with Chequamegon Point Light to go straight home. But I headed a little north of Houghton Point to avoid having waves abeam the entire way. Back to flat water as soon as I got in the lee of the coast N of Houghton Point. Practiced reentry on the lake into my very narrow ocean cockpit.

« Earlier | Later »