Training Log Archive: cfosp1In the 7 days ending Sep 28, 2019:
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Saturday Sep 28, 2019 #
6 AM
Running 10:50 2.0 km (5:25 / km) +2m 5:23 / km
ahr:138 max:150 shoes: Hoka One One Clifton 2
Home to Midway YMCA
6:25 AM; Hamline Midway
7.7 °C; Clear
Heading for early morning workout before the long trip.
6:25 AM; Hamline Midway
7.7 °C; Clear
Heading for early morning workout before the long trip.
Strength: weights 59:33
ahr:101 max:123 shoes: Hoka One One Clifton 2
eGym x 4
6:43 AM; Midway YMCA
eGym requested to redo the strength test, which I did. Then it did the 'negative' workout, which threw me off for a while but I figured it out. IIt threw me off before, when this came up but I did not know how to react to it. Negative means that instead of pressing the weight up slowly, the concentric portion of the repetition was made lighter while the eccentric phase was at full weight for a 3–6 seconds return back to starting positions. I guess I recall doing bench presses on squats that way when I was working out with free weights back in the days. Good workout, especially the leg press, which got my HR up to 125.
6:43 AM; Midway YMCA
eGym requested to redo the strength test, which I did. Then it did the 'negative' workout, which threw me off for a while but I figured it out. IIt threw me off before, when this came up but I did not know how to react to it. Negative means that instead of pressing the weight up slowly, the concentric portion of the repetition was made lighter while the eccentric phase was at full weight for a 3–6 seconds return back to starting positions. I guess I recall doing bench presses on squats that way when I was working out with free weights back in the days. Good workout, especially the leg press, which got my HR up to 125.
Running 12:06 2.28 km (5:18 / km) +17m 5:07 / km
ahr:147 max:154 shoes: Hoka One One Clifton 2
Midway YMCA to Home
7:48 AM; Hamline Midway
7.5 °C; Clear
Run home and cool-down.
7:48 AM; Hamline Midway
7.5 °C; Clear
Run home and cool-down.
Friday Sep 27, 2019 #
7 AM
Biking Commuting 33:17 11.17 km (2:59 / km) +92m 2:52 / km
ahr:118 max:146 shoes: All-City Space Horse
Home to Menards via Target and Dunn Bros
7:40 AM; Hamline Midway/Como Park
16.7 °C; Cloudy
Picked up Dramamine (generic) and Melatonin at Target, beans at Dunn Bros and then returned keys at Menards. Keys have been cut for a while now by robots. When I went yesterday, I tried a new feature that smooths the key so it turns easier. I was suspicious of the result, a practically toothless key. It worked for the house door but not for the locks on the the screen door. the company provided a replacement code.
7:40 AM; Hamline Midway/Como Park
16.7 °C; Cloudy
Picked up Dramamine (generic) and Melatonin at Target, beans at Dunn Bros and then returned keys at Menards. Keys have been cut for a while now by robots. When I went yesterday, I tried a new feature that smooths the key so it turns easier. I was suspicious of the result, a practically toothless key. It worked for the house door but not for the locks on the the screen door. the company provided a replacement code.
Thursday Sep 26, 2019 #
7 AM
Roller Skiing Classic 1:38:16 19.76 km (4:58 / km) +106m 4:51 / km
ahr:141 max:169 shoes: One Way Classic 5
Big Rivers Trail Classic Workout
7:21 AM; Hamline Midway/Como Park
9.4 °C; Clear
Wanted to get one more roller ski before trip to Europe. Karl was a willing participant. Picked him up at 7:00. Warm-up, mostly no-poles to I-494 and on to the end of the new trail section. First intensity section up the hill from 494 to the overlook. Back in Mendota, 2 x L3 double pole intervals between Lilydale and Mendota.
First outing with new wheels. My glide is still slower than Karl's Marwes but they do seem to provide a little better "glide." No complaints. Gorgeous morning out without any traffic on the trails.
7:21 AM; Hamline Midway/Como Park
9.4 °C; Clear
Wanted to get one more roller ski before trip to Europe. Karl was a willing participant. Picked him up at 7:00. Warm-up, mostly no-poles to I-494 and on to the end of the new trail section. First intensity section up the hill from 494 to the overlook. Back in Mendota, 2 x L3 double pole intervals between Lilydale and Mendota.
First outing with new wheels. My glide is still slower than Karl's Marwes but they do seem to provide a little better "glide." No complaints. Gorgeous morning out without any traffic on the trails.
4 PM
Biking Commuting 21:49 7.15 km (3:03 / km) +23m 3:00 / km
ahr:116 max:141 shoes: All-City Space Horse
Home to Target via Menards
4:15 PM; Hamline Midway/Como Park
19.1 °C; Partly cloudy
New keys cut at Menards, then last travel purchases at target. Tried on some slacks, selecting a rather generous waist of 34 and found that the pant legs don't fit my thighs. Had to chuckle about this: they make pants for guys with fat midriffs and pencil thin legs ...
4:15 PM; Hamline Midway/Como Park
19.1 °C; Partly cloudy
New keys cut at Menards, then last travel purchases at target. Tried on some slacks, selecting a rather generous waist of 34 and found that the pant legs don't fit my thighs. Had to chuckle about this: they make pants for guys with fat midriffs and pencil thin legs ...
Wednesday Sep 25, 2019 #
7 AM
Biking Commuting 2:09:23 51.5 km (2:31 / km) +273m 2:27 / km
ahr:134 max:161 shoes: All-City Space Horse
Home to West End
7:58 AM; Minneapolis-St. Paul
16.8 °C; Clear
Job conversation at West End Caribou about contract positions. Ride via Midtown Green Way. Detour due to construction just E of Lyndale. Then the rather poorly signed detour due to SW LRT construction project. Hopped off the bike for a short section to rejoin trail at S end of Cedar Lake. Had a good conversation with MF about available opportunities. Then trip home via Theo Wirth and N Minneapolis. Did a little detour through Como Park to make it 50 km.
7:58 AM; Minneapolis-St. Paul
16.8 °C; Clear
Job conversation at West End Caribou about contract positions. Ride via Midtown Green Way. Detour due to construction just E of Lyndale. Then the rather poorly signed detour due to SW LRT construction project. Hopped off the bike for a short section to rejoin trail at S end of Cedar Lake. Had a good conversation with MF about available opportunities. Then trip home via Theo Wirth and N Minneapolis. Did a little detour through Como Park to make it 50 km.
Tuesday Sep 24, 2019 #
11 AM
Biking Commuting 10:54 3.21 km (3:24 / km) +5m 3:22 / km
ahr:108 max:138
Biking Commuting 10:54 3.23 km (3:22 / km) +10m 3:19 / km
ahr:108 max:138 shoes: All-City Space Horse
Home to Target
11:08 AM; Hamline Midway/Como Park
22.1 °C; Clear
Quick Target run to pick up prescriptions prior to trip.
11:08 AM; Hamline Midway/Como Park
22.1 °C; Clear
Quick Target run to pick up prescriptions prior to trip.
6 PM
Strength 8:33 0.08 km (1:46:53 / km)
ahr:116 max:135 shoes: Hoka One One Speedgoat 2
Stretching and Core
7:50 PM; Battle Creek West
20.0 °C;
Was behind because I was trying to take pictures of lightning.Got some sorely needed stretches in.
7:50 PM; Battle Creek West
20.0 °C;
Was behind because I was trying to take pictures of lightning.Got some sorely needed stretches in.
Running: Hills 50:20 6.67 km (7:33 / km) +181m 6:39 / km
ahr:148 max:169 shoes: Hoka One One Speedgoat 2
EU MYR: Hill Bounding Intervals 4 x 6:00
6:49 PM; Battle Creek West
22.9 °C; Light rain
Thunder when we arrived. Margie said she couldn't lead a workout with thunder but she couldn't prevent us from doing it on our own. The group split, about half going indoors, the other half, including me, starting a warm-up jog. The weather seemed to skirt us to the north, we decided to repeat last week's 4 x 6:00 L3 interval. It seemed much easier, maybe thanks to the cooling rain that set in after the first interval. Lightning intensified to our south, entirely in the clouds. I extended the last interval to 7:45. Decided to try to snaps some pics of lightning before joining the others indoors.
6:49 PM; Battle Creek West
22.9 °C; Light rain
Thunder when we arrived. Margie said she couldn't lead a workout with thunder but she couldn't prevent us from doing it on our own. The group split, about half going indoors, the other half, including me, starting a warm-up jog. The weather seemed to skirt us to the north, we decided to repeat last week's 4 x 6:00 L3 interval. It seemed much easier, maybe thanks to the cooling rain that set in after the first interval. Lightning intensified to our south, entirely in the clouds. I extended the last interval to 7:45. Decided to try to snaps some pics of lightning before joining the others indoors.
Running 14:00 2.09 km (6:42 / km)
ahr:145 shoes: Hoka One One Speedgoat 2
EU MYR: Warm-up Jog
6:30 PM; Battle Creek West
24.0 °C; Cloudy
Forgot to turn on Garmin. Checked with Jim, who gave me his time and distance.
6:30 PM; Battle Creek West
24.0 °C; Cloudy
Forgot to turn on Garmin. Checked with Jim, who gave me his time and distance.
9 PM
Hiking 14:00 [3]
Sunday Sep 22, 2019 #
8 AM
Canoeing River 2:04:44 [1] 18.36 km (6:48 / km) +6m 6:47 / km
ahr:80 max:100 shoes: Galyan's Woodsman III
St. Croix Camp S101.0 to Hwy 70 Landing
8:31 AM; Grantsburg, WI
17.1 °C; Partly cloudy
Slept well from 21:00 to 2:00, then read for a couple of hours slept from 4:00 to 7:00. A good cup of coffee, followed by an excellent breakfast fixed by Joel, taking down the tents and off we were. Glad we stopped where we did, the next three sites were all taken. We would have been paddling in a deluge last night. The current was strong, the swollen river easily provided an extra buffer against the many shallow spits on this stretch. The few rapids were easy to negotiate, sometimes Karl and Val led and sometimes we did. Instead of the estimated three to four hours, the 18 km to Hwy 70 took us just over two and since the sandbanks Karl had hoped to use as a pick nick spot, we headed to the Burnett Creamery in Alpha. Oh well ...
8:31 AM; Grantsburg, WI
17.1 °C; Partly cloudy
Slept well from 21:00 to 2:00, then read for a couple of hours slept from 4:00 to 7:00. A good cup of coffee, followed by an excellent breakfast fixed by Joel, taking down the tents and off we were. Glad we stopped where we did, the next three sites were all taken. We would have been paddling in a deluge last night. The current was strong, the swollen river easily provided an extra buffer against the many shallow spits on this stretch. The few rapids were easy to negotiate, sometimes Karl and Val led and sometimes we did. Instead of the estimated three to four hours, the 18 km to Hwy 70 took us just over two and since the sandbanks Karl had hoped to use as a pick nick spot, we headed to the Burnett Creamery in Alpha. Oh well ...