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Training Log Archive: cfosp1

In the 7 days ending Nov 23:

activity # timemileskm+m
  Hiking7 7:04:39 21.08(20:09) 33.92(12:31) 221
  XC Skiing Skate2 4:00:05 40.69(5:54) 65.48(3:40) 966
  Canoeing Lake1 1:30:00
  Strength: weights1 1:12:50
  Biking Commuting1 12:55 2.44(5:18) 3.92(3:18) 24
  Total11 14:00:29 64.2 103.32 1211

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Saturday Nov 23 #

10 AM

Canoeing Lake 1:30:00 [1]
ahr:110 shoes: Necky Arluk II

Inland Sea Kayakers Pool Workout--Rolling Practice
10:30 AM; Brooklyn Park Community Pool

25.0 °C;
Have been wanting to return to an ISK pool workout to start learning to roll my kayak. Today was the day, signed up for the "new to pool" session for new and returning kayakers. I had done one session last year where instructor Pete taught me the cowboy entry, which I successfully practiced with my Arluk II last summer, entering the tight ocean cockpit with the help of a paddle float. Again, Pete was my instructor. He had me start a the edge of the pool to get a feel for the "hip snap" motion by holding my hands at the gutter and going to the final quarter or so of the roll. This was key in sensing what the hip snap actually is. Practicing this while upside down was a different story, It's putting this series of different motions into one coherent sequence which is not evident. While I could clearly feel the hip snap at the edge of the pool, I was somehow unable to even start it while coming up and relied on using my paddle as a crutch. but after working on getting a feel for the hip motion on my own, with kind advice by Renee, a second time with Pete got me almost to complete a full roll. I will have to return for future sessions to practice and learn. Not much of an intensity workout but technique and my shoulders are feeling it!
2 PM

Hiking 49:13 intensity: (47:10 @1) + (1:08 @2) + (55 @3) 4.34 km (11:20 / km) +23m 11:03 / km
ahr:96 max:145 shoes: Asolo FSN 95

Energy Park Short
2:20 PM; Hamline Midway/Frogtown

6.1 °C; Clear
Both dogs super psyched about getting some exercise! Me psyched about being along for the ride!

Friday Nov 22 #

7 AM

XC Skiing Skate 2:00:02 intensity: (5:24 @1) + (3:38 @2) + (24:34 @3) + (33:08 @4) + (53:18 @5) 34.17 km (3:31 / km) +529m 3:16 / km
ahr:154 max:168 shoes: Fischer RCS CarbonLite Skate

Hyland Skate Skiing
7:43 AM; Hyland Park Reserve

-7.4 °C; Cloudy
Sent an email to Karl yesterday about a possible ski today. He called me about the same, before seeing my message. Headed to Hyland because Elm Creek was closed this AM. As usual, super fast. Did 2 laps no-pole to warm up, 1 lap no-pole cool-down and a couple laps of double-poling, still an average of 17 km/h. It's just there are no natural snow conditions that fast. but I'm not complaining, it's great to be skiing when the landscape around is all brown.
2 PM

Hiking 42:56 intensity: (41:52 @1) + (1:04 @2) 3.84 km (11:11 / km) +27m 10:48 / km
ahr:98 max:132 shoes: Asolo FSN 95

Energy Park Short
2:07 PM; Hamline Midway/Frogtown

-1.6 °C; Clear
They said something about above freezing temps for today, it never got quite above 0 °C on my rooftop weather station. But the sun was nice and mild and there was little wind. Lynn and I split the dogs, she taking Mellie for a walk through campus and I taking Roux on the daily off leash parcours. On the way across the Hamline pedestrian bridge, we encountered a school class of 6th or 7th graders. Lots of nice compliments for Roux. He also got some attention from a woman walking by, First, he was more into some nearby squirrels until he turned to her and gave her a dose of exuberant Roux attention.

Thursday Nov 21 #

10 AM

Hiking 23:02 intensity: (21:29 @1) + (1:33 @2) 1.63 km (14:08 / km) +45m 12:25 / km
ahr:96 max:130 shoes: Asolo FSN 95

Mt. Ashwabay Hike
10:34 AM; Bayfield, WI

-0.8 °C; Snow
Short hike, checking out snow conditions. We must have gotten about 5 cm since it rain changed to snow early morning. Roux loved poking his nose into the white stuff.

Wednesday Nov 20 #

9 AM

Hiking 1:24:19 [1] 6.29 km (13:24 / km) +6m 13:20 / km
ahr:93 max:110 shoes: Asolo FSN 95

Onion to Sioux River
9:09 AM; Washburn, WI

4.5 °C; Cloudy
The usual walk. Very calm and low water, the seiche must be up on the other end of Lake Superior. Roux rolled in something nasty at the very beginning of the walk, I had him jump after a stick into the lake on the way home, 5 to 10 times. The guy was clean but rather chilled. Toweled him off and snuggled him up after we got back in.

Tuesday Nov 19 #

9 AM

Hiking 1:59:24 intensity: (1:48:49 @1) + (6:01 @2) + (4:34 @3) 9.19 km (13:00 / km) +90m 12:23 / km
ahr:92 max:149 shoes: Asolo FSN 95

McCulloch Kjarvick Loop
9:00 AM; Washburn, WI

1.6 °C; Cloudy
Started by switching out the SD cards on the trail cams. At a glance, some 33 recorded incidents on the Snapshot WI cam, and a number on mine, too. Tried to bushwhack to my neighbor Mike's plank across the Onion but was thwarted by high water in the wetland. A sheet of ice, bearing me in places was nevertheless of dubious quality. Not wanting to risk wet feet early on in my hike, I made for Hwy 13. The last steps, I walked along the Onion and found that I was able to cross Hwy 13 under the Onion River Bridge deck. A first, and nice to have an alternate way to cross this busy road. The rest was plain vanilla McCulloch to Kjarvick, a nice hike. Saw the farmer on Kjarvick with two guns under his arm, I guess deer season is almost upon us. Headed back to the Sioux on the RR grade to check on the beaver. Definitely more activity since I was here a couple of weeks ago. Likewise on our own stretch of beach, where a recently felled stem I saw yesterday had been removed by the flat-tailed perp.

Monday Nov 18 #

7 AM

Biking Commuting 7:29 intensity: (3:36 @1) + (3:47 @2) + (6 @3) 1.98 km (3:47 / km) +17m 3:37 / km
ahr:114 max:135 shoes: All-City Space Horse

Midway YMCA to Home
8:45 AM; Hamline Midway

-0.3 °C; Cloudy

Strength: weights 1:12:50 intensity: (1:12:40 @1) + (10 @2)
ahr:95 max:122 shoes: Hoka One One Challenger ATR 4

eGym Circuit x 4
7:18 AM; 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

Biking Commuting 5:26 intensity: (2:46 @1) + (2:40 @2) 1.94 km (2:48 / km) +7m 2:45 / km
ahr:117 max:132 shoes: All-City Space Horse

Midway YMCA to Home
7:06 AM; Hamline Midway

-0.6 °C; Cloudy
4 PM

Hiking 1:12:06 [1] 5.59 km (12:54 / km) +9m 12:48 / km
ahr:96 max:116 shoes: Asolo FSN 95

Onion to Sioux River
4:20 PM; Washburn, WI

0.6 °C; Cloudy
Walk to the Sioux in fading light. First thing I noticed was a big sandbank directing the Onion in a NE direction. Hadn't seen that in quite some time. Next thing was that beavers had taken down a good number of alder trees along our beach. They had screened part of our now sand buried boardwalk from the lake. A walk into the advancing night has something magical. I always enjoy seeing the lighthouses blinking on Long Island and also the signal buoys, one in the South Channel between Madeline and Long Islands, the other off Houghton Point. By the time i made it to Friendly Valley Beach, it was pitch dark and I decided to take the RR to the Sioux slough instead of walking the beach. Roux wandered into the semi-frozen wetland, likely in pursuit of the resident beaver. I couldn't see him but heard him thrashing through reed and water. He came back reluctantly when I called. Took the RR grade and then Bayview Park Rd all the way back home.

Sunday Nov 17 #

7 AM

XC Skiing Skate 2:00:03 intensity: (4:02 @1) + (4:43 @2) + (33:48 @3) + (34:17 @4) + (43:13 @5) 31.31 km (3:50 / km) +437m 3:35 / km
ahr:153 max:170 shoes: Fischer RCS CarbonLite Skate

Elm Creek Manmade Loop Skate Workout Long
7:40 AM; Elm Creek Park Reserve

2.7 °C; Cloudy
Heard rain outside, starting about 2 AM, was highly dubious that we'd be able to ski. Checked Three Rivers and SkinnySki web sites, no announcement of closures. So I picked up Karl at 7:00 AM. The snow looked dirty but conditions were very good. As a matter of fact, every lap I skied fully skate skiing today was faster than even the fastest lap on Thursday. Several factors at play: I had a rest day yesterday (hard weight workout on Wednesday), I waxed Rex purple LF and Karl and I were taking turns leading. In spite of the faster pace, I held up much better, even towards the end of the workout. Good to see Bill S and Tim N on the trail, enjoying the ribbing of the former.
2 PM

Hiking 33:39 intensity: (29:11 @1) + (3:53 @2) + (35 @3) 3.04 km (11:04 / km) +21m 10:42 / km
ahr:106 max:139 shoes: Hoka One One Clifton 2

Energy Park Short
2:15 PM; Hamline Midway

2.3 °C; Cloudy
Naughty dogs feasting on nasty stuff ...

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