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Training Log Archive: cfosp1

In the 7 days ending Oct 10:

activity # timemileskm+m
  Hiking6 4:52:02 14.15(20:38) 22.78(12:49) 106
  Roller Skiing Classic2 4:13:41 30.78(8:15) 49.53(5:07) 454
  Running1 1:22:38 5.97(13:51) 9.61(8:36) 277
  Biking Commuting3 42:05 8.43(5:00) 13.56(3:06) 26
  Total10 11:10:26 59.33(11:18) 95.48(7:01) 863
  [1-5]10 11:09:14

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Saturday Oct 10 #

8 AM

Hiking 46:54 intensity: (45:08 @1) + (1:31 @2) + (15 @3) 3.66 km (12:49 / km) +15m 12:33 / km
ahr:111 max:156 shoes: Nike Air Pegasus+ 30

Energy Park Short

12.2° Fair 9
Feels like 12.2°
9 kph NNE wind
58% humidity
Source: KSTP

Biking Commuting 19:23 intensity: (16:45 @1) + (1:43 @2) + (2 @3) + (24 @4) + (29 @5) 7.11 km (2:44 / km) +23m 2:41 / km
ahr:127 max:174 shoes: All-City Space Horse

Home to Aldi via Trung Nam

12.8° Fair 11
Feels like 12.8°
11 kph N wind
54% humidity
Source: KSTP

Croissants and chocolate ...

Friday Oct 9 #

7 AM

Roller Skiing Classic 1:55:07 intensity: (16:01 @1) + (1:19:13 @2) + (4:03 @3) + (14:01 @4) + (1:49 @5) 22.63 km (5:05 / km) +116m 4:58 / km
ahr:143 max:180 shoes: One Way Classic 5

Big Rivers Classic Roller Ski Workout

17.8° Mostly Cloudy 15
Feels like 17.8°
15 kph SSW wind
65% humidity
Source: 72658

Another good classic workout on Big Rivers trail, again focus on double poling. A repeat from last week but we added one double pole interval from the I-35E bridge to Hwy 13 in Mendota. Started with no-pole warm-up from Lilydale to Hwy 13, then double pole to Lone Oak and back to the I-494 bridge. 2:15 L4 up the hill, then 3:15 L3 double pole interval from Sibley Memorial to Hwy 13 and Pilot Knob. Lastly, the 10:45 L3 double pole from I-35 up. And we saw our friend Mary V, likely biking to work.
Perfect morning for a good workout, good to be out before the unseasonably heat set in later today.

Thursday Oct 8 #

10 AM

Hiking 52:46 [1] 3.86 km (13:40 / km) +13m 13:26 / km
ahr:94 max:130 shoes: Nike Air Pegasus+ 30

Energy Park Short

12.8° Fair 7
Feels like 12.8°
7 kph SSE wind
54% humidity
Source: KSTP

Biking Commuting 8:13 intensity: (1:12 @0) + (7:01 @1) 1.73 km (4:45 / km)
ahr:107 max:131 shoes: All-City Space Horse

Home to Target

16.1° Fair 11
Feels like 16.1°
11 kph SSE wind
45% humidity
Source: KSTP

Biking Commuting 4:20 intensity: (1:57 @1) + (31 @2) + (7 @3) + (1:33 @4) + (12 @5) 1.49 km (2:55 / km) +2m 2:54 / km
ahr:138 max:172 shoes: All-City Space Horse

Target to Home

17.2° Fair 7
Feels like 17.2°
7 kph SE wind
42% humidity
Source: KSTP

Wednesday Oct 7 #

11 AM

Hiking 42:24 [1] 3.72 km (11:23 / km) +17m 11:08 / km
ahr:105 max:152 shoes: Nike Air Pegasus+ 30

Energy Park Short

18.9° Fair 22
Feels like 18.9°
22 kph NNW wind
43% humidity
Source: KSTP
2 PM

Biking Commuting 10:09 intensity: (9:45 @1) + (24 @2) 3.24 km (3:08 / km) +1m 3:08 / km
ahr:121 max:137 shoes: All-City Space Horse

Home to Target

22.2° Fair 22
Feels like 22.2°
22 kph NW wind
31% humidity
Source: KSTP

Tuesday Oct 6 #

3 PM

Hiking 43:36 intensity: (38:59 @1) + (4:37 @2) 3.78 km (11:33 / km) +23m 11:13 / km
ahr:110 max:147 shoes: Nike Air Pegasus+ 30

Energy Park short

27.2° Fair 22
Feels like 27.2°
22 kph WSW wind
28% humidity
Source: KSTP

No Mellie today :-( But one last attempt at summer?
6 PM

Running 1:22:38 intensity: (40:03 @1) + (14:16 @2) + (3:26 @3) + (20:00 @4) + (4:53 @5) 9.61 km (8:36 / km) +277m 7:31 / km
ahr:136 max:174 shoes: Hoka One One Speegoat 4 GTX

EU MYR: Hill Bounding 6 x 5:00 L3/L4

26.1° Fair 19
Feels like 26.1°
19 kph W wind
32% humidity
Source: KSTP

After Sunday morning's roller ski workout starting in freezing temps, Indian Summer returned with a warm evening. 14 people showed up, Heather and Chris created two groups to increase separation. I picked the faster group and felt at home. Spent most of the time with Mike B, using less time to recover. Workout consisted of 6 x 5:00 intervals, the first 3:00 in L3 and th remaining 2:00 in L4. I wished I always felt as fresh as I did when starting the climb along Winthrop for each interval, but by the time I got to the top of that hill, I was yapping and it was not even half. But I hung in there. For the last interval, Chris ran with Mike and me and pushed us to emphasize our bounding strides.
Another excellent workout!

Monday Oct 5 #

11 AM

Hiking 52:58 intensity: (49:27 @1) + (3:30 @2) + (1 @3) 3.82 km (13:52 / km) +22m 13:28 / km
ahr:112 max:147 shoes: Hoka One One Speedgoat 2

Energy Park Short

17.8° Fair 26
Feels like 17.8°
26 kph SSW wind
42% humidity
Source: KSTP

Mellie's getting slower every day but Roux found the front half of a rabbit in the bushes. Looked like a fresh kill. Had to trick the little rascal to give up his bounty.

Sunday Oct 4 #

7 AM

Roller Skiing Classic 2:18:34 intensity: (1:23:44 @1) + (47:41 @2) + (4:57 @3) + (1:59 @4) + (13 @5) 26.9 km (5:09 / km) +337m 4:51 / km
ahr:132 max:175 shoes: One Way Classic 5

Afton Classic LSD

-1.1° Fair 0
Feels like -1.1°
0 kph N wind
100% humidity
Source: K21D

First time frost on the windshield, had to use deicer before I got going. Beautiful morning, mist on the lakes and ponds and in the depressions. The sun burned it off quickly. Program today was long slow distance. Went up Indian Trail first, dropped a layer at the car, then 15th Street twice, first to Manning, then to Neal, before turning around. ran into our friends Elsbeth and Eric, who had given us some pointers on the Border Route. We checked in with them on our test run a couple of weeks ago. Also crossed paths with Karl's acquaintances Jay and Peter.
Good workout and a gorgeous morning to be out.
11 AM

Hiking 53:24 [1] 3.94 km (13:34 / km) +16m 13:18 / km
ahr:104 max:138 shoes: Hoka One One Speedgoat 2

Energy Park Short

10.0° Fair 9
Feels like 8.9°
9 kph E wind
50% humidity
Source: KSTP

For our daily walk, we have two options to climb to the level of the RR from the Energy Park lot, going straight up the embankment with lots of wild growth, or going past the steam plant to walk on the shortly cropped lawn. The wild side wins out 50 to 1. Mellie decided that she's too old for the walk on the wild side and automatically heads for the manicured way.

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