Training Log Archive: cfosp1In the 7 days ending Sep 22, 2012:
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Saturday Sep 22, 2012 #
Running 1:06:18 [3] 12.71 km (5:13 / km) +62m 5:06 / km
ahr:152 max:167 shoes: Nike Air Pegasus+ 29
6.2 °C
Cold and blustery, I wish I had worn my gloves. Mellie insisted on taking a dip in the water hazard at the 15th to harass a flock of geese. While running on the trail between Hamline and the zoo, the wolves hungily eyed her.
Strength: Flexibility 13:00 [3]
Friday Sep 21, 2012 #
Biking Commuting 41:15 [3] 17.11 km (2:25 / km) +61m 2:22 / km
ahr:141 max:164 shoes: All-City Space Horse
12.7 °C
Good way to begin the end of the week: when rolling to a stop at the light at University and Hamline I noticed a movement out the of the corner of my eye. A bird, larger than a pigeon had landed between the planter and rocks dividing the sidewalk from the BP station, just 3-4 steps away from where I was waiting for the light to change. Turned out to be a Cooper's hawk. A few minutes later I came across a flock of a half dozen turkeys, all jakes, at Wentworth and Wachtler in Mendota Heights. No rain, but S of the river the ground was wet.
Biking Commuting 44:30 [3] 17.03 km (2:37 / km) +73m 2:34 / km
ahr:143 max:160 shoes: All-City Space Horse
16.0 °C
Not much to report, except for a stiff headwind.
Thursday Sep 20, 2012 #
Running 33:55 [3] 6.32 km (5:22 / km) +22m 5:16 / km
ahr:142 max:157 shoes: Nike Air Pegasus+ 27 Trail WR
11.8 °C
Cool and breezy, fall's in the air. Mellie is starting to be skittish again around one of the expansion joints on the Snelling Ave bridge.
Strength: Flexibility 20:00 [3]
12.0 °C
Tuesday Sep 18, 2012 #
Running 31:32 [3] 6.08 km (5:11 / km) +10m 5:09 / km
ahr:153 max:168 shoes: Nike Air Pegasus+ 27
7.2 °C
An unexpected sprinkle. Covered up legs and arms this morning and my fingers were glad to hide in the sleeves of my jersey from the cool morning air. Running along the commercial builing at Lexington an Energy Park Dr. on sodden lawn and wondering whether big corporations couldn't invest in watering systems that are a little smarter about sprinkling.
Strength: Flexibility 24:00 [3]
Roller Skiing Skate 1:25:26 [3] 15.51 km (5:30 / km) +232m 5:07 / km
ahr:140 max:169 shoes: Pursuit T6004 roller skis
12.8 °C
Warm-up to end of cul-de-sac and one time up along Lower Afton Rd.
4 x 5 min open field or V1, depending on grade
Split by 1 x 5 min bunny hop double pole, crunch only
Cool-down to cul-de-sac
Sunday Sep 16, 2012 #
Strength: Flexibility 28:00 [3]
19.0 °C
Running 31:48 [3] 5.97 km (5:20 / km) +19m 5:15 / km
ahr:146 max:160 shoes: Nike Air Pegasus+ 27 Trail WR
18.4 °C
Easy jog, ran across the still closed but set up section of the Lexington bike bridge. Hah!
Running 31:48 [3] 5.97 km (5:20 / km) +19m 5:15 / km
ahr:146 max:160 shoes: Nike Air Pegasus+ 27 Trail WR
18.4 °C