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Training Log Archive: cfosp1

In the 7 days ending Sep 21:

activity # timemileskm+m
  Biking Commuting12 5:36:18 87.74(3:50) 141.21(2:23) 511
  Running: Hills1 1:17:14 5.29(14:36) 8.51(9:05) 156
  Canoeing River1 35:00 3.05(11:28) 4.91(7:08) 17
  Hiking1 13:01 0.39(33:21) 0.63(20:44)
  Total14 7:41:33 96.47(4:47) 155.25(2:58) 684
  [1-5]14 7:16:03

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Saturday Sep 21 #

4 PM

Canoeing River 35:00 [1] 4.91 km (7:08 / km) +17m 7:00 / km
ahr:90 max:114 shoes: Galyan's Woodsman III

Norway Point Landing to St. Croix Camp S101.0
4:54 PM; Grantsburg, WI

25.6 °C; Cloudy
Left the city right on schedule, weather cooperating. Had Karl and Val's canoe with my own on top and some of their equipment. Picked up Joel and had a smooth drive to Hwy 70, where we left Karl's Prius and then on to Norway Point Landing. Karl realized that the paddles and life jackets had been left in the Prius, but at only 25 km, he was back quickly. On the water, buffeted by a humid and warm wind.

Friday Sep 20 #

6 AM

Biking Commuting 36:38 intensity: (38 @0) + (9:05 @1) + (21:35 @2) + (4:41 @3) + (39 @4) 17.19 km (2:08 / km) +78m 2:05 / km
ahr:139 max:159

Hiking 13:01 intensity: (5:56 @0) + (7:05 @1) 0.63 km (20:44 / km)
ahr:107 max:133

10 AM

Biking Commuting 33:39 intensity: (3 @0) + (15:09 @1) + (17:26 @2) + (1:01 @3) 13.56 km (2:29 / km) +56m 2:26 / km
ahr:135 max:155

2 PM

Biking Commuting 34:14 intensity: (14:53 @0) + (19:03 @1) + (18 @2) 5.95 km (5:45 / km) +10m 5:43 / km
ahr:103 max:137

Thursday Sep 19 #

7 AM

Biking Commuting 29:18 intensity: (17 @0) + (10:14 @1) + (16:27 @2) + (2:20 @3) 13.86 km (2:07 / km) +27m 2:06 / km
ahr:137 max:155

4 PM

Biking Commuting 31:09 intensity: (5 @0) + (3:27 @1) + (15:25 @2) + (6:43 @3) + (5:29 @4) 14.06 km (2:13 / km) +57m 2:10 / km
ahr:148 max:167

Wednesday Sep 18 #

6 AM

Biking Commuting 3:17 intensity: (13 @0) + (3:03 @1) + (1 @2) 1.11 km (2:58 / km) +5m 2:54 / km
ahr:114 max:135

Biking Commuting 2:15 intensity: (1:48 @0) + (27 @1) 0.65 km (3:28 / km)
ahr:97 max:107

2 PM

Biking Commuting 30:47 intensity: (8:45 @1) + (20:47 @2) + (1:15 @3) 13.81 km (2:14 / km) +59m 2:11 / km
ahr:138 max:156

Tuesday Sep 17 #

6 AM

Biking Commuting 28:56 intensity: (1:27 @1) + (5:13 @2) + (11:34 @3) + (8:55 @4) + (1:47 @5) 14.1 km (2:03 / km) +39m 2:01 / km
ahr:143 max:161 shoes: All-City Space Horse

Home to TPC
6:34 AM; Hamline Midway/Como Park

21.4 °C; Clear
The "classic" ride to work, first time in a long timem via Como and Northern Pacific #9, no short cuts. A fast ride, too, under 30:00 in spite of some red light waiting time.
3 PM

Biking Commuting 30:59 intensity: (2:11 @1) + (2:07 @2) + (12:16 @3) + (6:14 @4) + (8:11 @5) 13.95 km (2:13 / km) +74m 2:10 / km
ahr:148 max:168 shoes: All-City Space Horse

TPC to Home
3:33 PM; Hamline Midway/Como Park

30.8 °C; Clear
Maybe the ride wasn't all that fast but because of the wind, the effort was significant. Given the heat. I drenched my t-shirt under the cold tap at work. Pushed hard climbing Dinkytown Greenway and kept effort high for the rest of the way.
6 PM

Running: Hills 1:17:14 intensity: (6:42 @1) + (15:57 @2) + (29:39 @3) + (3:20 @4) + (21:36 @5) 8.51 km (9:05 / km) +156m 8:19 / km
ahr:144 max:170 shoes: Hoka One One Speedgoat 2

EU MYR: 4 x 6:00 Hill Bounding L3
6:30 PM; Battle Creek West

27.2 °C; Clear
First fall dryland session. I guess it was getting too dark towards the end last week, roller skiing on Lower Afton. So, an "easy" hill bounding session, L3, i.e. marathon pace intervals, 4 x 6:00. Big group tonight, I can't keep up with the youngens in the lead group, so I did my own thing. Warm weather made for wet everything. Good workout, from the looks of it. Definitely feeling it in my legs.

Monday Sep 16 #

6 AM

Biking Commuting 27:08 intensity: (1:33 @1) + (2:25 @2) + (16:51 @3) + (4:03 @4) + (2:16 @5) 13.44 km (2:01 / km) +30m 2:00 / km
ahr:143 max:163 shoes: All-City Space Horse

Home to TPC
6:50 AM; Hamline Midway/Como Park

16.9 °C; Clear
Young guy passed me on RR service road towards Stone Arch. He wasn't going that fast, so I passed him back befor CLT. He called out to me and we had a nice chat until we split at Glenwood, he heading to Minnetonka, me into downtown. I love those chance encounters.
3 PM

Biking Commuting 32:11 intensity: (1:09 @1) + (7:46 @2) + (21:23 @3) + (1:53 @4) 13.87 km (2:19 / km) +68m 2:16 / km
ahr:140 max:156 shoes: All-City Space Horse

TPC to Home
3:35 PM; Hamline Midway/Como Park

29.7 °C; Cloudy
All I can say, glad to make it home without a flat tire ...

Sunday Sep 15 #

12 PM

Biking Commuting 15:47 intensity: (1:37 @0) + (11:47 @1) + (2:23 @2) 5.67 km (2:47 / km) +10m 2:46 / km
ahr:120 max:142

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