Training Log Archive: cfosp1In the 7 days ending May 11, 2013:
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Saturday May 11, 2013 #
Running 1:10:25 8.42 km (8:22 / km) +117m 7:49 / km
ahr:144 max:170 shoes: Inov-8 Roclite 315
Temp: 9.2 °C. Partly cloudy.
Start was easy, I thought I had run faster than I did. Very runnable, 20 CPs. The temps weren't that bad, but unbelievable, there was a sleet shower during the meet.
Friday May 10, 2013 #
Biking Commuting 12:13 5.25 km (2:20 / km) +5m 2:19 / km
ahr:139 max:177 shoes: All-City Space Horse
Temp: 5.0 °C. Clear.
Saw Chuck W for a crown prep. Very smooth and fun conversations around kids, biking, etc. Pretty chilly morning, though.
Biking Commuting 31:38 13.23 km (2:23 / km) +46m 2:21 / km
ahr:137 max:163 shoes: All-City Space Horse
Temp: 10.0 °C. Clear.
Smooth ride to work. A little tentative around UMN Campus to make my way down to Bridge #9, which I did not take to cross the river. continued to Stone Arch Bridge instead.
Biking Commuting 19:34 8.13 km (2:24 / km) +14m 2:23 / km
ahr:138 max:155 shoes: All-City Space Horse
Temp: 14.8 °C. Clear.
Leisurely ride to volunteer assignment.
Biking Commuting 24:59 6.49 km (3:51 / km) +14m 3:49 / km
ahr:122 max:152 shoes: All-City Space Horse
Temp: 19.7 °C. Clear.
Done with volunteer work, heading over to Tryg's on Lake and Excelsior for a couple of beers. Unfamiliar with the environs I made a few wrong turns before I finally found it.
Biking Commuting 37:25 15.95 km (2:21 / km) +49m 2:19 / km
ahr:140 max:158 shoes: All-City Space Horse
Temp: 19.5 °C. Clear.
Post Target TIP team volunteering happy hour at Tryg's. Fun to get to know my new colleagues better. Nice ride along Minneapolis Greenway, Marshall Ave, Pierce Butler in gorgeous weather.
Wednesday May 8, 2013 #
Running 19:05 3.64 km (5:15 / km) +9m 5:11 / km
ahr:143 max:150 shoes: Nike Air Pegasus+ 29 Trail WR
Temp: 13.8 °C. Partly cloudy.
Easy jog as warm-up before strength session.
Strength: Flexibility 30:00 [3]
Temp: 14.0 °C. Partly cloudy.
Less stretches and more strength in form of sit-ups, lunges, bench hops, dips, etc.
Tuesday May 7, 2013 #
Roller Skiing Skate intervals 1:16:22 13.64 km (5:36 / km) +57m 5:29 / km
ahr:143 max:170 shoes: Pursuit T6004 roller skis
Temp: 22.8 °C. Clear.
Battle Creek East
Warm-up from Water Park to Lower Afton Rd
No poles, emphsis on balance
3 series of
1 x 1 minute fast
1 x 2 minutes medium
1 x 3 minutes long glides
plus
3 x 1 minute open field with a hop at end of push, switch sides after every five
Cool-down back to water park
Sad news, Ben will be leaving to head up the Birkie machine. Our loss will be their gain.
Sad thing number 2: new coach Stephan had his car broken into and laptop stolen while we were out roller skiing. Sucks.
Got training plan. Let's see how this works.
Monday May 6, 2013 #
Biking Commuting 42:32 18.11 km (2:21 / km) +46m 2:19 / km
ahr:138 max:176 shoes: All-City Space Horse
Temp: 10.0 °C. Clear.
Decided to give the above ground on-road legal route a try. What a disaster weaving my way through traffic, construction and red lights. I will avoid this whenever I can.
Biking Commuting 41:33 18.0 km (2:19 / km) +26m 2:18 / km
ahr:159 max:252 shoes: All-City Space Horse
Temp: 23.8 °C. Partly cloudy.
So much better along the RR tracks. And safer! I saw a sign that said "No Parking" because of bike trail construction. Could that possibly be true??? That would be so great!
Strength: Flexibility 28:00 [3]
Temp: 22.0 °C. Partly cloudy.
Sunday May 5, 2013 #
Running 28:07 [3] 5.32 km (5:17 / km) +12m 5:14 / km
shoes: Nike Air Pegasus+ 29
Temp: 5.4 °C. Cloudy.
Pretty sore after yesterday, easy jog to dissipate lactic acid. Feeling much better!
Strength: Flexibility 29:00 [3]
Temp: 7.0 °C. Partly cloudy.