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Training Log Archive: cfosp1

In the 7 days ending May 18, 2013:

activity # timemileskm+m
  Running: Long1 2:06:37 13.61(9:18) 21.9(5:47) 130
  Biking Commuting2 1:25:29 23.06(3:42) 37.11(2:18) 75
  Strength: Balance Disk2 1:18:00
  Roller Skiing Skate1 1:04:38 7.51(8:37) 12.08(5:21) 91
  Strength: Flexibility2 57:00
  Running2 50:52 6.03(8:26) 9.7(5:15) 44
  Total6 7:42:36 50.2 80.79 340

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SuMoTuWeThFrSa

Saturday May 18, 2013 #

11 AM

Running 32:21 intensity: (44 @1) + (27 @2) + (10:03 @3) + (13:17 @4) + (7:50 @5) 6.17 km (5:15 / km) +23m 5:09 / km
ahr:152 max:162 shoes: Nike Air Pegasus+ 29

11:00 AM. Location: Hamline Midway/Como Park.
Temp: 14.0 °C. Rain.

Running in a mild spring rain. Lovely, nice change from running in snow, ice and sleet.

Strength: Balance Disk 42:00 [3]

11:35 AM.
Temp: 17.0 °C. Cloudy.

11 minutes lower extremities stretches
31 minutes balance disk
2 x 5 minutes on each leg
2 x 5 minutes on two legs with 10# medecine ball

Thursday May 16, 2013 #

7 AM

Biking Commuting 42:51 intensity: (6:02 @1) + (3:56 @2) + (21:50 @3) + (9:54 @4) + (1:09 @5) 18.63 km (2:18 / km) +40m 2:17 / km
ahr:141 max:196 shoes: All-City Space Horse

7:15 AM. Location: Hamline/Midway to St. Louis Park.
Temp: 16.6 °C. Clear.

Gorgeous morning for a bike ride. They are definitely working on the UMN/Dinky Town trail, lines of trucks hauling dirt and #5 crushed rock. Promising. In the meantime I have to take a different route, opting for Bridge #9. Not bad at all. Using the road instead of the bumpy and slow bike trail to compensate. Did some pieces of way pedaling hard for my strength workout. Fun!
4 PM

Biking Commuting 42:38 intensity: (59 @1) + (3:48 @2) + (18:03 @3) + (7:19 @4) + (12:29 @5) 18.48 km (2:18 / km) +36m 2:17 / km
ahr:160 max:253 shoes: All-City Space Horse

4:24 PM. Location: Minneapolis-St. Paul.
Temp: 28.4 °C. Partly cloudy.

Good ride home. Amazed to see how close I was to my morning time. Hot, and with a little head wind, but not bad at all. Glad I biked today, for the next few days it's supposed to rain ...

Strength: Flexibility 31:00 [3]

5:10 PM. Location: Home.
Temp: 28.0 °C. Partly cloudy.

Added dips and chin-ups today.

Tuesday May 14, 2013 #

6 PM

Roller Skiing Skate 1:04:38 intensity: (3:00 @1) + (12:56 @2) + (19:08 @3) + (8:13 @4) + (21:21 @5) 12.08 km (5:21 / km) +91m 5:09 / km
ahr:149 max:176 shoes: Pursuit T6004 roller skis

6:34 PM. Location: Battle Creek East, St. Paul.
Temp: 31.7 °C. Clear.

Warm-up
5 x 4 minutes V2
cool-down (not recorded, about 1.5 km)

Monday May 13, 2013 #

4 PM

Running 18:31 intensity: (28 @1) + (34 @2) + (11:20 @3) + (6:09 @4) 3.53 km (5:15 / km) +21m 5:06 / km
ahr:148 max:157 shoes: Nike Air Pegasus+ 29 Trail WR

4:47 PM. Location: Hamline Midway/Como Park.
Temp: 20.8 °C. Clear.

Pre-strength training warm-up on this beautiful afternoon. Yesterday in tights, windbreaker and gloves, today in shorts and singlet. Minnesota vascillating between winter and summer.

Strength: Balance Disk 36:00 [3]

5:10 PM. Location: Home.
Temp: 20.0 °C. Clear.

Lower extremity stretches
Balance disk:
2 x 5 minutes one legged
1 x 5 minutes with both feet and 10 lbs medecine ball
2 x 5 minutes one legged, 10 one-legged (baby) squats during each minute

Sunday May 12, 2013 #

7 AM

Running: Long 2:06:37 intensity: (34 @1) + (6:34 @2) + (1:54:07 @3) + (3:50 @4) + (1:32 @5) 21.9 km (5:47 / km) +130m 5:37 / km
ahr:144 max:169 shoes: Nike Air Pegasus+ 29

7:28 AM. Location: Hamline Midway/Como Park.
Temp: 5.7 °C. Clear.

First OD workout of the season. Not too bad, I was probably a little on the fast side. Beautiful even though chilly morning, barely above freezing and a wind from the NW that was just strong enough to cut through and through. Gloves and windbreaker were welcome accessories and stayed on thorughout the run.

Strength: Flexibility 26:00 [3]

9:35 AM. Location: Home.
Temp: 7.0 °C. Clear.

Sorely beeded after this long run.

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