Training Log Archive: cfosp1In the 7 days ending May 7, 2013:
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Tuesday May 7, 2013 #
6 PM
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
6:50 PM. Location: Battle Creek East, St. Paul.
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.
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 #
7 AM
Biking Commuting 42:32 18.11 km (2:21 / km) +46m 2:19 / km
ahr:138 max:176 shoes: All-City Space Horse
7:12 AM. Location: Hamline/Midway to St. Louis Park.
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.
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.
4 PM
Biking Commuting 41:33 18.0 km (2:19 / km) +26m 2:18 / km
ahr:159 max:252 shoes: All-City Space Horse
4:37 PM. Location: Hamline/Midway to St. Louis Park.
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!
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]
5:22 PM. Location: Home.
Temp: 22.0 °C. Partly cloudy.
Temp: 22.0 °C. Partly cloudy.
Sunday May 5, 2013 #
9 AM
Running 28:07 [3] 5.32 km (5:17 / km) +12m 5:14 / km
shoes: Nike Air Pegasus+ 29
9:02 AM. Location: Hamline Midway/Como Park.
Temp: 5.4 °C. Cloudy.
Pretty sore after yesterday, easy jog to dissipate lactic acid. Feeling much better!
Temp: 5.4 °C. Cloudy.
Pretty sore after yesterday, easy jog to dissipate lactic acid. Feeling much better!
Strength: Flexibility 29:00 [3]
9:35 AM. Location: Home.
Temp: 7.0 °C. Partly cloudy.
Temp: 7.0 °C. Partly cloudy.
Saturday May 4, 2013 #
8 AM
Running 52:35 10.0 km (5:16 / km) +187m 4:49 / km
ahr:169 max:177 shoes: Salomon Speedcross 3
8:58 AM. Location: Battle Creek West, St. Paul.
Temp: 2.1 °C. Cloudy.
Two laps with Mellie, who pulled like crazy for the first km or so.
Temp: 2.1 °C. Cloudy.
Two laps with Mellie, who pulled like crazy for the first km or so.