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Training Log Archive: cfosp1

In the 7 days ending Aug 17:

activity # timemileskm+m
  Hiking8 6:54:03 21.51(19:15) 34.62(11:58) 180
  Biking Commuting11 5:27:33 89.27(3:40) 143.67(2:17) 414
  Strength: weights3 2:57:59
  Strength: Flexibility1 7:07
  Total15 15:26:42 110.79 178.29 594
  [1-5]15 12:48:35

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Saturday Aug 17 #

8 AM

Hiking (Hamline to UMN Campus Con) 1:39:02 intensity: (42:38 @0) + (56:24 @1) 8.01 km (12:21 / km) +48m 12:00 / km
ahr:100 max:134 shoes: Hoka One One Clifton 2

Hadn't done this stretch in a long time. Looks like the Midway Stadium warehouse (has an official name, now) has two new tenants since I last came by. Not surprisingly, the abandoned track was heavily overgrown, more so than in previous years. The S of fair grounds parking fields are getting ready for the State Fair. When we got closer to the old TV station now fair grounds employment office, we noticed a ton of cars and a long line of people standing out the door. I guess the Fair is hiring.
2 PM

Biking Commuting (Home to Midway Y) 10:14 intensity: (9:30 @0) + (44 @1) 1.99 km (5:08 / km)
ahr:84 max:110 shoes: All-City Space Horse

Biking to Y with Lynn.

Strength: weights (eGym x 4) 1:04:55 intensity: (53:43 @1) + (11:09 @2) + (3 @3)
ahr:90 max:125 shoes: Hoka One One Clifton 2

Finally added leg press today so I can do the full circuit. Converted this from a screen shot of one circuit in the eGym app:
eGym Chest press; 20 reps 27.22 kg
eGym Leg extension; 20 reps 34.93 kg
eGym Back trainer; 20 reps 27.22 kg
eGym Lat pulldown; 20 reps 52.16 kg
eGym Leg press; 20 reps 94.80 kg
eGym Seated row; 20 reps 38.56 kg
eGym Leg curl; 20 reps 27.22 kg
eGym Abdominal trainer; 20 reps 31.75 kg
eGym Shoulder press 220 reps 18.14 kg

Strength: Flexibility (Post Strength Stretches) 7:07 [0]
ahr:79 max:98

Lower back stretches after weight session.

Biking Commuting (Midway Y to Home) 5:21 intensity: (23 @0) + (4:11 @1) + (47 @2) 1.9 km (2:49 / km) +8m 2:45 / km
ahr:120 max:141 shoes: All-City Space Horse

Friday Aug 16 #

6 AM

Biking Commuting (TPC to Home) 31:30 intensity: (52 @0) + (18:51 @1) + (11:47 @2) 13.71 km (2:18 / km) +32m 2:16 / km
ahr:131 max:148 shoes: All-City Space Horse

11 AM

Biking Commuting (Home to TPC) 31:13 intensity: (40 @0) + (18:33 @1) + (11:24 @2) + (36 @3) 13.74 km (2:16 / km) +53m 2:14 / km
ahr:131 max:154 shoes: All-City Space Horse

3 PM

Hiking (Hamline Campus) 26:16 [1] 2.31 km (11:23 / km)
ahr:113 max:126 shoes: Hoka One One Speedgoat 2

Quick dog walk before helping Joel to cut some rogue trees from his hedge.

Thursday Aug 15 #

5 AM

Biking Commuting (Home to Midway Y) 5:40 intensity: (49 @0) + (4:51 @1) 2.01 km (2:49 / km)
ahr:109 max:127 shoes: All-City Space Horse

Strength: weights (eGym x 3) 47:38 intensity: (44:55 @1) + (20 @2) + (2:23 @3)
ahr:79 max:114 shoes: Shimano SH-MT34L

eGym Chest press; 20 reps 27.22 kg
eGym Leg extension; 20 reps 34.93 kg
eGym Back trainer; 20 reps 27.22 kg
eGym Lat pulldown; 20 reps 52.16 kg
One-legged squats instead of eGym Leg press
eGym Seated row; 20 reps 38.56 kg
eGym Leg curl; 20 reps 27.22 kg
eGym Abdominal trainer; 20 reps 31.75 kg
eGym Shoulder press 220 reps 18.14 kg

Biking Commuting (Midway Y to TPC via Home) 34:01 intensity: (35 @0) + (10:49 @1) + (21:42 @2) + (55 @3) 15.57 km (2:11 / km) +37m 2:10 / km
ahr:137 max:153 shoes: All-City Space Horse

3 PM

Biking Commuting (TPC to Home) 32:20 intensity: (18:10 @1) + (14:10 @2) 13.57 km (2:23 / km) +51m 2:20 / km
ahr:133 max:151 shoes: All-City Space Horse

Hiking (Energy Park Short) 42:56 intensity: (39:28 @0) + (26 @1) + (3:02 @3) 3.81 km (11:17 / km) +21m 10:59 / km
ahr:86 max:109 shoes: Hoka One One Speedgoat 2

Wednesday Aug 14 #

6 AM

Biking Commuting (Home to TPC) 28:55 intensity: (47 @0) + (17:43 @1) + (9:51 @2) + (34 @3) 13.48 km (2:09 / km) +28m 2:07 / km
ahr:131 max:154 shoes: All-City Space Horse

3 PM

Biking Commuting (TPC to Home) 31:16 intensity: (9 @0) + (16:15 @1) + (14:52 @2) 13.55 km (2:18 / km) +58m 2:16 / km
ahr:133 max:149 shoes: All-City Space Horse

Hiking (Energy Park Short) 43:41 intensity: (39:46 @0) + (3:55 @1) 3.83 km (11:25 / km) +10m 11:16 / km
ahr:91 max:115 shoes: Hoka One One Clifton 2

Tuesday Aug 13 #

6 AM

Biking Commuting (Home to TPC) 28:47 intensity: (55 @0) + (5:15 @1) + (20:44 @2) + (1:53 @3) 13.56 km (2:07 / km) +18m 2:07 / km
ahr:139 max:154 shoes: All-City Space Horse

3 PM

Biking Commuting (TPC to Home) 29:36 intensity: (27 @0) + (1:45 @1) + (13:41 @2) + (11:27 @3) + (2:16 @4) 13.55 km (2:11 / km) +56m 2:08 / km
ahr:148 max:160 shoes: All-City Space Horse

Hiking (Energy Park Short) 40:16 intensity: (4:33 @0) + (34:12 @1) + (1:17 @2) + (14 @3) 3.89 km (10:21 / km) +35m 9:54 / km
ahr:106 max:146 shoes: Hoka One One Clifton 2

6 PM

Hiking 10:00 intensity: (3:16 @1) + (5:58 @2) + (46 @3) 1.08 km (9:16 / km)
ahr:137 max:153

Strength: weights (eGym x 4) 1:05:26 intensity: (39:43 @1) + (25:43 @2)
ahr:98 max:126 shoes: Hoka One One Clifton 2

Doing this because roller ski workout with EU was cancelled due to inclement weather.
Still haven't gotten the leg press added to my circuit, so it's still one-legged squats instead. Added weight to back trainer and leg curl. leg extension felt hard since I had a hard bike ride home today.
Chest press 25.5 kg
Leg extension 35 kg
Back trainer 25.5 kg
One-legged squats (10L, 10R)
Seated row 38 kg
Leg curl 27 kg
Abdominal trainer 32 kg
Shoulder press 18 kg

Hiking 5:30 [1] 0.98 km (5:38 / km)
ahr:124 max:128

Monday Aug 12 #

6 AM

Biking Commuting 28:35 intensity: (38 @0) + (9:17 @1) + (17:21 @2) + (1:19 @3) 13.51 km (2:07 / km) +17m 2:06 / km
ahr:136 max:156

4 PM

Biking Commuting 30:05 intensity: (2:13 @1) + (19:40 @2) + (7:35 @3) + (37 @4) 13.52 km (2:13 / km) +58m 2:11 / km
ahr:146 max:158

Hiking 51:59 intensity: (2:42 @0) + (49:17 @1) 1.99 km (26:04 / km) +21m 24:46 / km
ahr:105 max:119

Sunday Aug 11 #

8 AM

Hiking (Como Golf Course) 1:34:23 intensity: (6:08 @0) + (1:21:35 @1) + (6:16 @2) + (24 @3) 8.72 km (10:49 / km) +46m 10:33 / km
ahr:113 max:154 shoes: Hoka One One Speedgoat 2

Busy at golf course. The crossing along the ridge seemed like a tunnel of green.

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