Training Log Archive: cfosp1In the 7 days ending May 4, 2013:
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Saturday May 4, 2013 #
Running 52:35 10.0 km (5:16 / km) +187m 4:49 / km
ahr:169 max:177 shoes: Salomon Speedcross 3
Temp: 2.1 °C. Cloudy.
Two laps with Mellie, who pulled like crazy for the first km or so.
Tuesday Apr 30, 2013 #
Biking Commuting 44:02 18.28 km (2:25 / km) +51m 2:23 / km
ahr:142 max:155 shoes: All-City Space Horse
Temp: 19.2 °C. Cloudy.
First ride to work, feeling a little tentative about my route. Still, the old way under Dinky Town went well, as shown by a much stronger cyclist, who kept to the road and arrived at Stone Arch Bridge at the same time as me. A little looking around at Cedar Lake and Theodore Wirth Pkwy to find the right way, but not complicated. Lots of bikes at the rack and nice showers at the Target Gym.
Strength: Flexibility 30:00 [3]
Temp: 20.0 °C. Partly cloudy.
Biking Commuting 41:42 17.94 km (2:19 / km) +22m 2:19 / km
ahr:152 max:244 shoes: All-City Space Horse
Temp: 20.2 °C. Cloudy.
Uneventful, nice to be riding with the wind. Stopped on Stone Arch Bridge for picture. Lots of cyclists out. only 10-15 minutes slower than by car. Great to be able to ride to work.
Sunday Apr 28, 2013 #
Biking Road 40:29 14.76 km (2:45 / km) +64m 2:41 / km
ahr:151 max:167 shoes: All-City Space Horse
Temp: 18.0 °C. Clear.
Bike works really well, cross tires roll with little more resistance than slicks. Scary downhill on gravel road to Miesville Ravine. Not used to riding on gravel.
Biking Road 1:46:51 28.3 km (3:47 / km) +89m 3:43 / km
ahr:140 max:172 shoes: All-City Space Horse
Temp: 22.0 °C. Clear.
Starting with a major uphill after the Miesville O leg I had the sense that this would be a tough one. The wind had picked up from the south and seemed to angle mostly into my face. The gravel leg on 280th Str. seemed interminable and when I turned S, into the wind on the short jog past CP19 and back to Cannon Falls I hit the wall. I walked the bike for a few steps, got on the bike and got going slowly. Things improved a bit but then cramping in my inner thighs started. I sucked the last bit of Gatorade out of my bladder and started looking for a spot where I could fill up. I stopped at the gas station on Hwy 56 in Randolph to do so and was caught by three teams. I hurried too much and rode right past CP20, only noticing my mistake when I got to the big bridge across the Cannon. 500 m bonus ... By the time I got back to Phillippo, I had dropped two of the teams and caught up with the third and the cramping had mostly stopped.
Orienteering 17:06 2.18 km (7:51 / km) +10m 7:41 / km
ahr:145 max:158 shoes: Salomon Speedcross 3
Temp: 15.7 °C. Clear.
Not my proudest moment, yacking it up with Stephen B and not paying attention, consequently the last ones one the water ...
Canoeing Lake 22:38 2.57 km (8:48 / km) +7m 8:42 / km
ahr:155 max:162
Temp: 16.5 °C. Clear.
Making up a little time with two strong paddlers. Wind not a factor, fortunately!
Orienteering 35:53 3.84 km (9:21 / km) +8m 9:15 / km
ahr:146 max:163 shoes: Salomon Speedcross 3
Temp: 17.3 °C. Clear.
Orienteering leg off an aerial photo, not that easy. The vegetation features look all the same. Tricky!
Orienteering 1:39:03 7.74 km (12:48 / km) +161m 11:36 / km
ahr:151 max:170 shoes: Salomon Speedcross 3
Temp: 19.7 °C. Clear.
Very hilly terrain, ravine was the right word. Thick brambles and prickly ash didn't help, either. One big blooper at CP16, where I was looking in the wrong ravine. That cost me at least 10'. Started to get tired and sore, feeling the heat, too and I was not looking forward to that steep bike climb out of the ravine. Volunteers were so friendly!
Orienteering race 1:04:11 4.55 km (14:06 / km) +106m 12:38 / km
ahr:124 max:150 shoes: Salomon Speedcross 3
Temp: 23.6 °C. Partly cloudy.
Getting pretty tired and worn out but got cramping under control. Mostly walked. Decided to drop CP30, after I screwed up on CP 25, I added CP29 and then CP28 (which I definitely could have done) to that list.
Note