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Training Log Archive: cfosp1

In the 7 days ending Aug 10:

activity # timemileskm+m
  Biking Commuting10 4:32:39 77.95(3:30) 125.44(2:10) 361
  Hiking6 4:23:53 11.79 18.97 94
  Roller Skiing Classic1 1:25:43 10.45(8:12) 16.82(5:06) 49
  Roller Skiing Skate1 1:22:50 12.15(6:49) 19.56(4:14) 217
  Total13 11:45:05 112.34 180.79 721
  [1-5]13 9:46:01

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Saturday Aug 10 #

7 AM

Roller Skiing Classic 1:25:43 intensity: (2:32 @0) + (12:43 @1) + (4:58 @2) + (39:14 @3) + (5:39 @4) + (20:37 @5) 16.82 km (5:06 / km) +49m 5:01 / km
ahr:140 max:173 shoes: One Way Classic 5

Big Rivers Classic Workout
7:06 AM; Hamline Midway/Como Park

18.4 °C; Cloudy
It rained early this morning and I had already sent Karl an email to cancel. Never heard back and it didn't rain any longer, so I went to pick him up. Good thing we went, no rain while we were out and on classic roller skis, the wet pavement (dry under tree cover) doesn't really make a difference on classic roller skis. Did the usual workout, no-[ole striding down, L3 double poling up. The last interval turned out to be more of an L4. Nice progression in terms of speed, last one also being the fastest one. Tried to focus on the abdominal crunch and knee flexion. A few runners, walkers and bikers, light use. Four turkeys crossing trail near Lucky 13, as we were finishing up.
1 PM

Hiking 43:43 intensity: (1:20 @0) + (41:29 @1) + (54 @2) 3.7 km (11:49 / km) +15m 11:36 / km
ahr:113 max:148

Friday Aug 9 #

6 AM

Biking Commuting 28:54 intensity: (55 @0) + (8:11 @1) + (19:39 @2) + (9 @3) 13.56 km (2:08 / km) +19m 2:07 / km
ahr:136 max:152

3 PM

Biking Commuting 28:27 intensity: (6:27 @1) + (18:57 @2) + (3:00 @3) + (3 @4) 13.49 km (2:07 / km) +52m 2:04 / km
ahr:141 max:158

Hiking 39:50 intensity: (30:41 @0) + (9:09 @1) 3.77 km (10:34 / km) +14m 10:22 / km
ahr:97 max:119

Thursday Aug 8 #

5 AM

Biking Commuting 7:48 intensity: (2:57 @0) + (4:51 @1) 2.0 km (3:54 / km)
ahr:104 max:124

Hiking 47:40 intensity: (42:32 @0) + (5:08 @1)
ahr:89 max:115

Biking Commuting 29:46 intensity: (29 @0) + (6:34 @1) + (21:26 @2) + (1:17 @3) 13.45 km (2:13 / km) +37m 2:11 / km
ahr:138 max:154

3 PM

Biking Commuting 27:28 intensity: (2:43 @1) + (17:49 @2) + (5:48 @3) + (1:08 @4) 13.52 km (2:02 / km) +56m 1:59 / km
ahr:145 max:161

Hiking 54:07 intensity: (23:22 @0) + (26:33 @1) + (4:12 @2) 3.99 km (13:34 / km) +24m 13:10 / km
ahr:105 max:148

Wednesday Aug 7 #

6 AM

Biking Commuting 29:25 intensity: (1:38 @0) + (14:37 @1) + (12:57 @2) + (13 @3) 13.53 km (2:10 / km) +26m 2:09 / km
ahr:132 max:152

3 PM

Biking Commuting 28:28 intensity: (41 @0) + (5:07 @1) + (21:13 @2) + (1:27 @3) 13.5 km (2:07 / km) +58m 2:04 / km
ahr:140 max:154

Hiking 36:19 intensity: (6:31 @0) + (29:44 @1) + (4 @2) 3.77 km (9:38 / km) +25m 9:20 / km
ahr:107 max:135

Tuesday Aug 6 #

6 AM

Biking Commuting (TPC to Home) 28:12 intensity: (53 @0) + (4:57 @1) + (12:06 @2) + (5:44 @3) + (4:32 @4) 13.76 km (2:03 / km) +28m 2:02 / km
ahr:144 max:165 shoes: All-City Space Horse

3 PM

Biking Commuting 29:07 intensity: (7 @0) + (10:43 @1) + (15:39 @2) + (2:38 @3) 13.39 km (2:10 / km) +55m 2:08 / km
ahr:138 max:156

Hiking 42:14 intensity: (1:42 @0) + (39:08 @1) + (1:24 @2) 3.74 km (11:18 / km) +16m 11:03 / km
ahr:108 max:148

6 PM

Roller Skiing Skate 1:22:50 intensity: (8:55 @1) + (24:15 @2) + (20:27 @3) + (3:56 @4) + (25:17 @5) 19.56 km (4:14 / km) +217m 4:01 / km
ahr:142 max:170 shoes: Pursuit T6004 roller skis

EU MYR Skate Intervals 5 x 5:00 L3, 2 x 2:00 L4
6:37 PM; Battle Creek West

26.9 °C; Clear
Karl wasn't able to make it tonight because of a World Cup prep meeting so I drove alone. Didn't have any great expectations for this workout given my performance during previous sessions. So I was surprised that I was able to keep up with the A squad for the L3 intervals while staying L3 myself. I think this was a combination of them really watching their heart rate and my skate wheels being run down to the quick. I even led one interval, the only time I got into L4 territory. Did two L4 after and that's when Alan and Anatoly clearly pulled away. More than everything, I was happy to be able to keep up with those guys!

Monday Aug 5 #

6 AM

Biking Commuting 29:09 intensity: (1:23 @0) + (11:01 @1) + (14:52 @2) + (1:53 @3) 13.51 km (2:09 / km) +25m 2:08 / km
ahr:134 max:154

4 PM

Biking Commuting 2:15 intensity: (1:13 @0) + (1:02 @1) 0.54 km (4:08 / km)
ahr:93 max:119

Biking Commuting 3:40 intensity: (8 @0) + (3:32 @1) 1.19 km (3:05 / km) +6m 3:01 / km
ahr:111 max:119

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