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Training Log Archive: cfosp1

In the 7 days ending Nov 7:

activity # timemileskm+m
  Hiking8 6:36:22 17.9(22:09) 28.8(13:46) 151
  Biking Commuting5 1:58:22 22.72(5:13) 36.56(3:14) 144
  Roller Skiing Classic1 1:36:03 10.96(8:46) 17.65(5:27) 134
  Running: Interval1 1:33:47 7.78(12:04) 12.51(7:30) 176
  Biking: Trail1 40:03 7.73(5:11) 12.45(3:13) 137
  Total14 12:24:37 67.09(11:06) 107.97(6:54) 741
  [1-5]14 12:21:27

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Saturday Nov 7 #

10 AM

Hiking 56:12 intensity: (55:36 @1) + (36 @2) 3.96 km (14:11 / km) +25m 13:45 / km
ahr:110 max:139 shoes: Teva Terra Fi

Energy Park Short

17.8° Fair 19
Feels like 17.8°
19 kph S wind
68% humidity
Source: KSTP
2 PM

Biking: Trail 40:03 intensity: (34:42 @1) + (4:11 @2) + (56 @3) + (14 @4) 12.45 km (3:13 / km) +137m 3:03 / km
ahr:117 max:159 shoes: All-City Space Horse

Stillwater Bridge Loop Trail

21.1° Fair 22
Feels like 21.1°
22 kph S wind
56% humidity
Source: K21D

Nice outing with Lynn, Peggy and Joel. Had suggested Browns Creek Trail, but Juel suggested the Stillwater loop. We went counterclockwise, climbed the highway bridge twice and after getting to the Stillwater Lift Bridge, turned around and climbed the hill on the wisconsin side. That's a better effort. Nice trail! I like that they have a slow lane on the uphill side! Had dinner al fresco at the Freight House, where we had parked.

Friday Nov 6 #

8 AM

Hiking 59:01 [1] 3.94 km (14:58 / km) +15m 14:42 / km
ahr:88 max:120 shoes: Teva Terra Fi

Energy Park Short

12.2° Fair 11
Feels like 12.2°
11 kph SE wind
62% humidity
Source: KSTP
3 PM

Biking Commuting 15:43 intensity: (52 @0) + (13:45 @1) + (1:06 @2) 5.79 km (2:43 / km) +34m 2:38 / km
ahr:118 max:145 shoes: All-City Space Horse

Home to Joel's

22.8° Fair 20
Feels like 22.8°
20 kph S wind
33% humidity
Source: KSTP

Bringing the trimmings for a martini, gin, vermouth, lime and olives. Joel provided the ice, we toasted his birthday!

Biking Commuting 14:47 intensity: (13:24 @1) + (1:23 @2) 4.62 km (3:12 / km) +23m 3:08 / km
ahr:120 max:149 shoes: All-City Space Horse

Joel's to Home

17.8° Fair 13
Feels like 17.8°
13 kph SSE wind
49% humidity
Source: KSTP

Thursday Nov 5 #

7 AM

Roller Skiing Classic 1:36:03 intensity: (43:21 @1) + (32:41 @2) + (13:32 @3) + (5:29 @4) + (1:00 @5) 17.65 km (5:27 / km) +134m 5:15 / km
ahr:139 max:217 shoes: One Way Classic 5

Big Rivers Classic Roller Ski Workout

8.3° Clear 6
Feels like 8.3°
6 kph SW wind
68% humidity
Source: 72658

Gorgeous morning, crisp fall air without being cold. Had to park at Lucky 13 in Mendota, trail from Lilydale up is closed because of rock slide. Went to Lone Oak and did 3 x 2:00 L4 on the hill by I-494, followed by 1 x 3:00 L3 double pole up from Sibley Memorial to Hwy 13. We went down to check out the boulder that came down, impressive and scary. Would not want to be in one the condos or houses right at the edge of the bluff.

Hiking 55:09 [1] 3.95 km (13:58 / km) +25m 13:32 / km
ahr:94 max:116 shoes: Timberland Earthkeepers Mt. Ma

Energy Park Short

13.9° Fair 7
Feels like 13.9°
7 kph WNW wind
51% humidity
Source: KSTP

Wednesday Nov 4 #

6 AM

Biking Commuting 23:31 intensity: (19:49 @1) + (3:08 @2) + (29 @3) + (5 @4) 7.83 km (3:00 / km) +19m 2:58 / km
ahr:125 max:158 shoes: One Way Classic 5

Home to Target via Menards

2.8° Mist 0
Feels like 2.8°
0 kph N wind
87% humidity
Source: KSTP
2 PM

Hiking 53:55 [1] 3.73 km (14:28 / km) +17m 14:09 / km
ahr:90 max:129 shoes: Timberland Earthkeepers Mt. Ma

Energy Park Short

23.9° Fair 11
Feels like 23.9°
11 kph SW wind
25% humidity
Source: KSTP

Had to seek shelter from the sun, it was that warm.

Tuesday Nov 3 #

9 AM

Biking Commuting 20:40 intensity: (19:16 @1) + (1:24 @2) 5.89 km (3:31 / km) +16m 3:28 / km
ahr:116 max:146 shoes: All-City Space Horse

Home to Target via USPS and Aldi

11.1° Fair 6
Feels like 11.1°
6 kph SE wind
50% humidity
Source: KSTP
11 AM

Hiking 56:02 intensity: (53:32 @1) + (2:24 @2) + (6 @3) 3.92 km (14:17 / km) +22m 13:53 / km
ahr:106 max:153 shoes: Timberland Earthkeepers Mt. Ma

Energy Park Short

15.0° Fair 6
Feels like 15.0°
6 kph ESE wind
41% humidity
Source: KSTP
5 PM

Hiking 10:32 [1] 0.97 km (10:54 / km) +7m 10:30 / km
ahr:106 max:131 shoes: Hoka One One Speegoat 4 GTX

Pre EU Warmup Pole Hike

17.2° Fair 9
Feels like 17.2°
9 kph S wind
39% humidity
Source: K21D

Running: Interval 1:33:47 intensity: (31:28 @1) + (16:30 @2) + (9:01 @3) + (29:54 @4) + (6:54 @5) 12.51 km (7:30 / km) +176m 7:00 / km
ahr:143 max:180 shoes: Hoka One One Speegoat 4 GTX

EU MYR: 30:00 L3 and 5 x 1:00 L4 Hill Bounding

16.1° Fair 11
Feels like 16.1°
11 kph S wind
42% humidity
Source: K21D

Election Day workout, good distraction from fretting too much over the outcome. We met at Lake Elmo Park Reserve because of the prescribed deer hunt at Battle Creek. Always nice to have a different venue. Third extraordinary thing about tonight was the weather: started out at around 20 °C and comfortable throughout the workout. Some of the guys went shirtless.
After a 20:00 warmup, we did laps on the finger trail, look at the GPS track, you know why it has this moniker. I kept an eye on my watch, making sure to remain in L3. Did 5.25 km, not a great running pace, but remember, this is bounding, using ski poles and emphasizing long, loping steps.
We followed this up with bounding up Barn Hill, 5 x (or 6 x) 1:00 L4. My HRM was acting up, probably because sweat was pooling under the optical sensors. But I know I put in a good effort.
Excellent workout on this beautiful evening, which ended with a beautiful almost full moon rising over Lake Elmo.

Monday Nov 2 #

6 AM

Biking Commuting 32:29 intensity: (2:18 @0) + (29:04 @1) + (1:07 @2) 8.9 km (3:39 / km) +42m 3:34 / km
ahr:118 max:144 shoes: All-City Space Horse

Home to Dunn Bros

-2.8° Fair 6
Feels like -2.8°
6 kph S wind
74% humidity
Source: KSTP
10 AM

Biking Commuting 11:12 intensity: (10:36 @1) + (29 @2) + (7 @3) 3.55 km (3:10 / km) +10m 3:07 / km
ahr:112 max:154 shoes: All-City Space Horse

Home to Axman

7.2° Fair 19
Feels like 3.9°
19 kph W wind
45% humidity
Source: KSTP
2 PM

Hiking 49:29 [1] 3.8 km (13:02 / km) +25m 12:37 / km
ahr:110 max:135 shoes: Timberland Earthkeepers Mt. Ma

Energy Park Short

13.9° Fair 15
Feels like 13.9°
15 kph W wind
36% humidity
Source: KSTP

Sunday Nov 1 #

3 PM

Hiking 56:02 intensity: (54:21 @1) + (1:25 @2) + (16 @3) 4.53 km (12:22 / km) +16m 12:09 / km
ahr:109 max:154 shoes: Timberland Earthkeepers Mt. Ma

Energy Park Short

2.8° Fair 22
Feels like -1.1°
22 kph NW wind
32% humidity
Source: KSTP

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