Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: cfosp1

In the 7 days ending Sep 28, 2013:

activity	#	time	miles		km		+m
Biking Commuting	6	3:58:25	69.53	(3:26)	111.9	(2:08)	71
Running: Long	1	2:31:07	15.25	(9:55)	24.54	(6:09)	104
Running: Interval	1	1:25:31	9.56	(8:57)	15.39	(5:33)	49
Orienteering	1	1:23:17	4.82	(17:18)	7.75	(10:45)	134
Roller Skiing Skate	1	1:14:44	10.16	(7:21)	16.35	(4:34)	115
Strength: Flexibility	2	1:00:09
Total	10	11:33:13	109.32		175.93		474

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Saturday Sep 28, 2013 #

Event: MNOC Terrace Oaks

7 AM

Running: Interval 1:25:31 15.39 km (5:33 / km) +49m 5:28 / km
ahr:142 max:166 shoes: Nike Air Pegasus+ 29 Trail WR

4 x 5:00 L3, mostly on UMN ag campus.
5:00 recovery between the intervals, which were closer to low L4 than high L3.
Felt like a warm early fall day, with the wind blowing dry leaves, or maybe like a windy suer day. Nice. Checked on the fallen tree across trail, the city or county finally pushed it to the side, so it's no longer a danger during my early morning intervals.

C • Double Header 2

Strength: Flexibility 32:40 [1]
ahr:92 max:102

Added some rhomboid stretches. The pain around my upper right chest and shoulder is more a dull ache now, I take this as a sign that it is on the mend.

11 AM

Orienteering race 1:23:17 7.75 km (10:45 / km) +134m 9:54 / km
shoes: Salomon Speedcross 3

Nice course set by Stephen R. The undergrowth was thick with Buckthorn and if it wasn't raining hard, the branches shed their water as soon as I got in contact with them. It was like running in a shower, constantly.
The CP that took most time was 7. The many trails were a little confusing but I was on the map, mostly. I overshot my attackpopint by 50 m or so.

Red - Splits

Friday Sep 27, 2013 #

6 AM

Biking Commuting 35:25 17.99 km (1:58 / km) +13m 1:58 / km
ahr:140 max:158 shoes: All-City Space Horse

The wind was blowing even this early in the morning. Since I was swift enough, it must have been favorable. Stopped on the bridge across Cedar Lake Trail to take a picture of trail, lake and tracks. Beautiful in morning light.

3 PM

Biking Commuting 38:29 16.88 km (2:17 / km) +11m 2:16 / km
ahr:140 max:157 shoes: All-City Space Horse

Rode to Tom's and the Ale Jail. Parked bike at Tom's and changed clothes.

Biking Commuting 10:06 4.62 km (2:11 / km)
ahr:140 max:151 shoes: All-City Space Horse

Lots of traffic, including coppers on a chase.

C • double entry not allowed.... 2

Note

Walk to, from, and at Ale Jail Anniversary Party, 1:40 hr.

If other people can log their walk and yard work I can log the odd walk, too. Pete W was manning the raffle and did a fine job! Good beer was had by all!

C • an unlogged note is allowed... 2

Thursday Sep 26, 2013 #

6 AM

Biking Commuting 37:36 18.08 km (2:05 / km) +18m 2:04 / km
ahr:135 max:155 shoes: All-City Space Horse

Another lovely morning ride in the dark. Quite a few cyclists out taking advantage of our indian summer. Not looking forward to the ride home, with a stiff headwind in the forecast.

4 PM

Biking Commuting 40:27 18.22 km (2:13 / km) +7m 2:13 / km
ahr:144 max:176 shoes: All-City Space Horse

Windy and warm. as forecast, the wind was a force to be reconned with. I'll take a good uphill over a headwind any day. I was surprised that I was not any slower than yesterday. Changed battery on the sending unit of my Blackburn bike computer. Now I have once again the added incentive of a speedometer.

Wednesday Sep 25, 2013 #

6 AM

Biking Commuting 35:56 17.81 km (2:01 / km) +13m 2:01 / km
ahr:140 max:158 shoes: All-City Space Horse

No wind, fast ride from the dark into dawn.

4 PM

Biking Commuting 40:26 18.3 km (2:13 / km) +10m 2:12 / km
ahr:161 max:252 shoes: All-City Space Horse

Rode hard to River Blvd. Huge herd of Segways on the Stone Arch Bridge, looked like about 50, very strange. A hard ride with the head wind.

Tuesday Sep 24, 2013 #

6 PM

Roller Skiing Skate 1:14:44 16.35 km (4:34 / km) +115m 4:25 / km
ahr:134 max:160 shoes: Pursuit T6004 roller skis

Sisu MYR: Skate Intervals, No Poles.
No poles because of pectoral strain, my Sisu friends were doing double-poling.
5 x 1.55 km
Hard to reach L3 with legs only. So it was a mediocre L2.
But still a good workout, tried to focus on my weak right leg glide.
A gorgeous evening!

Sunday Sep 22, 2013 #

7 AM

Running: Long long 2:31:07 24.54 km (6:09 / km) +104m 6:02 / km
ahr:137 max:152 shoes: Nike Air Pegasus+ 29 Trail WR

Legs felt heavier this morning than all of yesterday. Still, not too bad. Chilly, but good running weather. Dialed the Garmin in at 139 BPM max, considering it a realistic max and close enough to L1. Followed the Amtrac and then Lexington to Crosby Lake, onto single track between Shepard and the wetlands. A flock (or should I say a herd) of seven+ turkeys blocked the path and only reluctantly gave way just upstream of Hwy 5 bridge. Before Hidden Falls, a redtail was chased by a bunch of crows through the canopy right above our heads. I stopped to check in with a nature photgrapher who had a monster lense in front of his camera. He was looking for the bald eagles who had just vacated a nest across the river.
Then we got adventurous, crawled through a hole in the fence by the old Ford Pland parking lot and followed the edge of said lot to Mississippi River Blvd, where we had to crawl under the fence to get out.
At Lake Street, we ran into a running event, "Women Run the Cities." And then we were just about home. Legs didn't feel any less tired after the run.

Strength: Flexibility 27:29 [1]
ahr:97 max:106

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