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Training Log Archive: cfosp1

In the 7 days ending Nov 16, 2019:

activity # timemileskm+m
  Hiking6 6:21:50 20.76(18:24) 33.41(11:26) 157
  XC Skiing Skate2 3:16:00 31.14(6:18) 50.11(3:55) 711
  Strength: weights1 1:05:20
  Running1 11:42 1.21(9:39) 1.95(6:00) 9
  Total9 10:54:52 53.11 85.47 877
  [1-5]9 10:44:35

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Saturday Nov 16, 2019 #

7 AM

Hiking 1:30:45 intensity: (1:19:54 @1) + (5:38 @2) + (5:13 @3) 8.99 km (10:06 / km) +55m 9:48 / km
ahr:109 max:148 shoes: Hoka One One Speedgoat 2

Home to Dunn Bros
7:33 AM; Hamline Midway/Como Park

0.9 °C; Cloudy
Took only Roux. Noticed the bridge work of Summit Ave crossing Ayd Mill Rd. Glad they seem to be doing it right! Splurged and bought a cup of coffee along with my beans, spilled a few drops while holding cup and leash in the same hand, taking a photo with the other.

Friday Nov 15, 2019 #

7 AM

XC Skiing Skate 1:59:51 intensity: (1:04 @1) + (3:52 @2) + (21:18 @3) + (36:17 @4) + (57:20 @5) 30.56 km (3:55 / km) +435m 3:40 / km
ahr:156 max:171 shoes: Fischer RCS CarbonLite Skate

Elm Creek Manmade Loop Skate Workout Long
7:48 AM; Elm Creek Park Reserve

1.1 °C; Cloudy
Picked first-born Colin up at airport, scraped and brushed skis and headed to lake Elmo. About 1.9 km open now. Pretty quiet, the Greggs and Matt Liebsch were out. Chatted a little with Brian, asked him about his marathon. He said that unlike in foot marathons, it's nice to not be sore after ski races. Amen to that! Tried to keep my effort as close to L1 as I could but it's hard with the hills. Also tried to focus on my V2 and posture in general. When Matt and Caitlin passed me I could glean a bit from the pros. Got pretty tired towards the end but finished my 16 laps. 1st and last lap were no poles, one mostly double poling lap somewhere in the middle. Good workout.
2 PM

Hiking 47:09 intensity: (45:20 @1) + (1:49 @2) 4.23 km (11:09 / km) +29m 10:47 / km
ahr:97 max:134 shoes: Hoka One One Speedgoat 2

Energy Park Short
2:18 PM; Hamline Midway/Frogtown

3.6 °C; Cloudy
The usual walk with the dogs.

Thursday Nov 14, 2019 #

11 AM

Hiking 44:20 intensity: (40:24 @1) + (3:17 @2) + (39 @3) 4.77 km (9:18 / km) +30m 9:01 / km
ahr:102 max:138 shoes: Hoka One One Speedgoat 2

Energy Park Short
11:18 AM; Hamline Midway/Frogtown

-4.1 °C; Cloudy
Feeling pretty sore from yesterday afternoon weight workout, need to do this twice per week. Only Roux today, Mellie wanted to stay on the couch.

Wednesday Nov 13, 2019 #

9 AM

Hiking 46:59 intensity: (26:56 @1) + (18:10 @2) + (1:53 @3) 4.24 km (11:05 / km) +29m 10:43 / km
ahr:118 max:142 shoes: Hoka One One Speedgoat 2

Energy Park Short
9:21 AM; Hamline Midway/Frogtown

-5.2 °C; Snow
Started snowing halfway through walk.
3 PM

Strength: weights 1:05:20 intensity: (1:02:56 @1) + (2:24 @2)
ahr:104 max:126 shoes: Hoka One One Challenger ATR 4

eGym Circuit x 4
3:20 PM; Midway YMCA

20.0 °C;
Negative workout, each exercise 15 reps, circuit x 4:
First weight is for concentric, second is the eccentric phase

Chest press-26.76 kg-40.14 kg
Leg extension-36.29 kg-54.44 kg
Back trainer-41.28 kg-61.92 kg
Lat pulldown-52.16 kg-78.24 kg
Leg press-92.99 kg-139.25 kg
Seated row-38.10 kg-57.15 kg
Leg curl-24.49 kg-36.74 kg
Abdominal trainer-28.12 kg-42.18 kg
Shoulder Press-18.6 kg-27.9 kg

Running 11:42 intensity: (51 @1) + (1:25 @2) + (9:26 @3) 1.95 km (6:00 / km) +9m 5:52 / km
ahr:138 max:148 shoes: Hoka One One Speedgoat 2

Home to Midway YMCA
3:01 PM; Hamline Midway

-2.6 °C; Cloudy
Nice warm-up before my weight training.

Tuesday Nov 12, 2019 #

1 PM

XC Skiing Skate 1:16:09 intensity: (45 @1) + (2:58 @2) + (30:33 @3) + (15:50 @4) + (26:03 @5) 19.55 km (3:54 / km) +276m 3:38 / km
ahr:152 max:168 shoes: Fischer RCS CarbonLite Skate

Skate Skiing Elm Creek Man-Made Loop 6 x 4:30 L4
1:15 PM; Elm Creek Park Reserve

-7.2 °C; Clear
Did my intervals on snow at Elm Creek instead dryland at Battle Creek. 6 x 4:30 at L4. Conditions were mid-winter-like, as long as you didn't let your eyes stray from the finished track. Snow guns were going full blast, making mountains of snow which a PistenBully was distributing. It looks like the next section will open soon. Karl arrived when I just finished dressing. His messages to me had ended up in my spam folder, weird, how something like that occasionally happens. Awesome to be able to ski so early in the season, just three days after my last kayak workout!

Monday Nov 11, 2019 #

7 AM

Hiking 1:33:41 intensity: (10:17 @0) + (1:23:24 @1) 6.98 km (13:25 / km) +9m 13:20 / km
ahr:72 max:117 shoes: Asolo FSN 95

Onion to Sioux River
7:15 AM; Washburn, WI

-9.7 °C; Clear
Frigid but calm. And fresh batteries in the camera. Beautiful walk, enjoying the cold winter sun.

Sunday Nov 10, 2019 #

8 AM

Hiking 58:56 [1] 4.2 km (14:02 / km) +5m 13:57 / km
ahr:87 max:110 shoes: Asolo FSN 95

Onion to Sioux River
8:09 AM; Washburn, WI

-2.8 °C; Cloudy
Several snafus: camera battery pooped out and accidentally turned off Garmin. Oh well ...

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