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Training Log Archive: cfosp1

In the 7 days ending Jul 27:

activity # timemileskm+m
  Biking Commuting10 4:42:17 79.26(3:34) 127.56(2:13) 424
  Hiking6 3:16:44 10.38(18:57) 16.7(11:47) 41
  Roller Skiing Skate1 1:28:39 12.52(7:05) 20.15(4:24) 157
  Roller Skiing Classic1 1:15:43 9.86(7:41) 15.87(4:46) 44
  Total14 10:43:23 112.02(5:45) 180.28(3:34) 666
  [1-5]14 9:04:59

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Saturday Jul 27 #

6 AM

Roller Skiing Classic 1:15:43 intensity: (1:23 @1) + (15:47 @2) + (34:57 @3) + (6:11 @4) + (17:25 @5) 15.87 km (4:46 / km) +44m 4:42 / km
ahr:146 max:167 shoes: One Way Classic 5

Big Rivers Classic Workout
6:42 AM; Hamline Midway/Como Park

21.2 °C; Clear
By myself this AM, though I saw three other roller skiers unknown to me. Many cyclists, one guy doing hill reps on a tri bike. Program for me this morning was 3 x L3 uphill double poling between Lilydale and Hwy 13 crossing in Mendota, each preceded by downhill no-pole striding. A nice combination between specific strength and technique. Now I'm ready for 3:30 hrs in the car ...

Friday Jul 26 #

6 AM

Biking Commuting 3:25 intensity: (30 @0) + (2:55 @1) 1.14 km (3:00 / km)
ahr:108 max:118

Biking Commuting 3:08 intensity: (50 @0) + (2:18 @1) 0.71 km (4:24 / km)
ahr:103 max:120

3 PM

Biking Commuting 33:06 intensity: (47 @0) + (23:53 @1) + (8:26 @2) 13.56 km (2:26 / km) +56m 2:23 / km
ahr:128 max:145

Hiking 28:47 intensity: (18:21 @0) + (10:26 @1) 2.48 km (11:36 / km)
ahr:97 max:132

Thursday Jul 25 #

6 AM

Biking Commuting 28:26 intensity: (35 @0) + (8:08 @1) + (18:27 @2) + (1:16 @3) 13.54 km (2:06 / km) +22m 2:05 / km
ahr:137 max:155

3 PM

Biking Commuting 28:38 intensity: (5:51 @1) + (21:33 @2) + (1:14 @3) 13.39 km (2:08 / km) +52m 2:06 / km
ahr:141 max:155

Hiking 43:23 intensity: (8:37 @0) + (33:06 @1) + (1:40 @2) 3.81 km (11:24 / km) +21m 11:05 / km
ahr:107 max:147

Wednesday Jul 24 #

6 AM

Biking Commuting (Home to TPC) 28:45 intensity: (41 @0) + (11:31 @1) + (16:15 @2) + (18 @3) 13.48 km (2:08 / km) +27m 2:07 / km
ahr:133 max:153 shoes: All-City Space Horse

Another morning with cooler temps but they are creeping up again. Slowly closing in on another cyclist on the campus connector. When I pulled abreast, she said something like "nice try, buddy" and pushed harder. I was in no mood for racing but kept up easily. She parked at Donhowe and I continued to work. Locker room quite a bit busier this morning. I enjoyed the cold shower.
3 PM

Biking Commuting 28:46 intensity: (5 @0) + (10:19 @1) + (18:22 @2) 13.53 km (2:08 / km) +55m 2:05 / km
ahr:137 max:151

5 PM

Hiking 30:18 intensity: (19:18 @0) + (11:00 @1) 2.5 km (12:08 / km)
ahr:95 max:113

Tuesday Jul 23 #

6 AM

Biking Commuting (Home to TPC via Dunn Bros) 39:36 intensity: (41 @0) + (10:14 @1) + (25:40 @2) + (2:57 @3) + (4 @4) 17.37 km (2:17 / km) +71m 2:14 / km
ahr:138 max:158 shoes: All-City Space Horse

Coffee run to Dunn Bros, then Summit and W River Rd to downtown. What a lovely morning!
3 PM

Biking Commuting (TPC to Home) 28:39 intensity: (1 @0) + (1:40 @1) + (23:33 @2) + (2:48 @3) + (37 @4) 13.55 km (2:07 / km) +57m 2:04 / km
ahr:143 max:159 shoes: All-City Space Horse

Was following a recumbent trike with a fairing, slowly catching up and eventually passing. This guy was fast but did not take the rough RR service road on the E side of the Stone Arch Bridge. Pressure in rear tire is getting a little low.

Hiking (Dog Walk) 16:47 intensity: (16:30 @0) + (17 @1) 1.28 km (13:08 / km) +4m 12:57 / km
ahr:89 max:102 shoes: Teva Terra Fi

Just a short walk tonight. Walked by a guy jogging with a young GSP, almost a spitting image of Roux. He stopped and exchanged some experiences about our respective dogs.
6 PM

Roller Skiing Skate 1:28:39 intensity: (13:01 @1) + (24:54 @2) + (25:32 @3) + (5:47 @4) + (19:25 @5) 20.15 km (4:24 / km) +157m 4:14 / km
ahr:139 max:167 shoes: Pursuit T6004 roller skis

EU MYR: Skate Intervals L3/L4
6:25 PM; Hamline Midway/Como Park

28.0 °C; Clear
Great evening for a ski. Picked Karl up and headed for Vertical Endeavors parking lot. Warm-up to the BV Nature Sanctuary and some V2 technical drills, then 4 x 5:00 L3 followed by 2 x 2:00 L4. Feeling good on my skis and with my fitness level. Ron was distributing some supernumerary free range eggs at the end, how cool is that? Very nice workout!

Monday Jul 22 #

6 AM

Biking Commuting (Home to TPC) 29:56 intensity: (24 @0) + (3:56 @1) + (24:13 @2) + (1:23 @3) 13.8 km (2:10 / km) +30m 2:09 / km
ahr:141 max:157 shoes: All-City Space Horse

Coolest weather for a ride in several weeks. Very nice!
4 PM

Biking Commuting (TPC to Home) 29:52 intensity: (10 @0) + (4:48 @1) + (19:33 @2) + (5:21 @3) 13.5 km (2:13 / km) +57m 2:10 / km
ahr:143 max:155 shoes: All-City Space Horse

Later in day, more traffic. Perfect weather.

Hiking (Hamline Campus) 30:06 intensity: (28:47 @0) + (1:19 @1) 2.67 km (11:17 / km)
ahr:94 max:102 shoes: Hoka One One Speedgoat 2

Just a short walk before fixing dinner.

Sunday Jul 21 #

11 AM

Hiking (Energy Park Short) 47:23 intensity: (2:07 @0) + (43:22 @1) + (1:27 @2) + (27 @3) 3.98 km (11:55 / km) +16m 11:41 / km
ahr:111 max:154 shoes: Teva Terra Fi

Grass still wet from dew and yesterday's rain.

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