Training Log Archive: cfosp1In the 7 days ending May 25, 2013:
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Saturday May 25, 2013 #
7 AM
Running: Long 3:24:08 29.72 km (6:52 / km) +169m 6:41 / km
ahr:133 max:155 shoes: Nike Air Pegasus+ 29
7:33 AM. Location: Hamline Midway/Como Park.
Temp: 14.0 °C. Cloudy.
OD training, great day for it. 26.5 km running, 3 km cool-down fast walk. A few picture stops along the way.
Temp: 14.0 °C. Cloudy.
OD training, great day for it. 26.5 km running, 3 km cool-down fast walk. A few picture stops along the way.
Friday May 24, 2013 #
7 AM
Biking Commuting 27:52 18.49 km (1:30 / km) +26m 1:30 / km
ahr:145 max:156 shoes: All-City Space Horse
7:04 AM. Location: Hamline/Midway to St. Louis Park.
Temp: 9.1 °C. Clear.
Chilly morning and swift ride, again thanks to a slight wind from the back and good traffic conditions. UMN area is so quiet since the semester ended.
Temp: 9.1 °C. Clear.
Chilly morning and swift ride, again thanks to a slight wind from the back and good traffic conditions. UMN area is so quiet since the semester ended.
2 PM
Biking Commuting 1:25:02 18.88 km (4:30 / km) +42m 4:27 / km
ahr:140 max:230 shoes: All-City Space Horse
2:29 PM. Location: Minneapolis-St. Paul.
Temp: 20.7 °C. Partly cloudy.
Via HealthPartners Como Dental Clinic, for my new crown. I also got my Zap tag today. Registered it but was told that it needs to be validated by ... I don't know by whom. Anyway, went out of my way to ride by a station and even snapped a picture. However, it was not recorded. I hope it's because I haven't been validated yet.
Temp: 20.7 °C. Partly cloudy.
Via HealthPartners Como Dental Clinic, for my new crown. I also got my Zap tag today. Registered it but was told that it needs to be validated by ... I don't know by whom. Anyway, went out of my way to ride by a station and even snapped a picture. However, it was not recorded. I hope it's because I haven't been validated yet.
Thursday May 23, 2013 #
7 AM
Biking Commuting 43:04 18.53 km (2:19 / km) +37m 2:18 / km
ahr:139 max:155 shoes: All-City Space Horse
7:09 AM. Location: Hamline/Midway to St. Louis Park.
Temp: 7.8 °C. Rain.
Chilly morning but the wind's with me. Stopped in Dinky Town to take in the UMN bike trail construction. They were working hard at 7:00 in the morning. Would be great to see this done before the summer is over.
Temp: 7.8 °C. Rain.
Chilly morning but the wind's with me. Stopped in Dinky Town to take in the UMN bike trail construction. They were working hard at 7:00 in the morning. Would be great to see this done before the summer is over.
4 PM
Biking Commuting 44:47 18.46 km (2:26 / km) +36m 2:24 / km
ahr:161 max:254 shoes: All-City Space Horse
4:29 PM. Location: Minneapolis-St. Paul.
Temp: 17.9 °C. Clear.
As predicted by NOAA, the ride home was a little harder, due to a noticeable NE wind. But the lights and traffic were with me and I wasn't significantly slower than this morning, when the wind was in my back. Very weird to turn out of the wind while going S on Snelling.
Temp: 17.9 °C. Clear.
As predicted by NOAA, the ride home was a little harder, due to a noticeable NE wind. But the lights and traffic were with me and I wasn't significantly slower than this morning, when the wind was in my back. Very weird to turn out of the wind while going S on Snelling.
Strength: Flexibility 28:00 [3]
5:15 PM. Location: Home.
Temp: 18.0 °C. Clear.
Temp: 18.0 °C. Clear.
Tuesday May 21, 2013 #
6 PM
Roller Skiing Classic 1:24:19 13.93 km (6:03 / km) +89m 5:52 / km
ahr:135 max:167 shoes: One Way Classic 5
6:35 PM. Location: Battle Creek East, St. Paul.
Temp: 12.5 °C. Cloudy.
Arms-only session on trail along Lower Afton Rd.
Warm-up
6 x 3 min. double poling.
10 x 10 sec sprints.
Ben took video and called out encouragement. He said much better than last year, I am keeping back, shins and poles parallel to each other. Told me to pull chin down when crunching, when I did, I got farther in the three minutes.
Temp: 12.5 °C. Cloudy.
Arms-only session on trail along Lower Afton Rd.
Warm-up
6 x 3 min. double poling.
10 x 10 sec sprints.
Ben took video and called out encouragement. He said much better than last year, I am keeping back, shins and poles parallel to each other. Told me to pull chin down when crunching, when I did, I got farther in the three minutes.
Strength: Flexibility 6:04 0.04 km (2:31:40 / km) +0m 2:24:27 / km
ahr:118 max:129
8:09 PM. Location: Battle Creek East, St. Paul.
Temp: 11.9 °C. Cloudy.
Heather had a fore-arm plank-off on her mind. She meant me but she got everyone to participate.
Didn't really feel like it but hey, what the heck. When she started grunting after 3 minutes I new I would not be embarrassed. At 4 mins I did 30 sec side plank on each side :-)
Temp: 11.9 °C. Cloudy.
Heather had a fore-arm plank-off on her mind. She meant me but she got everyone to participate.
Didn't really feel like it but hey, what the heck. When she started grunting after 3 minutes I new I would not be embarrassed. At 4 mins I did 30 sec side plank on each side :-)
Monday May 20, 2013 #
5 AM
Running 31:44 5.97 km (5:19 / km) +21m 5:13 / km
ahr:144 max:157 shoes: Nike Air Pegasus+ 29 Trail WR
5:54 AM. Location: Hamline Midway/Como Park.
Temp: 17.2 °C. Cloudy.
Grabbing that gap between showers. Odd to be running in the green.
Temp: 17.2 °C. Cloudy.
Grabbing that gap between showers. Odd to be running in the green.
Strength: Flexibility 17:00 [3]
6:30 AM. Location: Home.
Temp: 17.0 °C. Cloudy.
Temp: 17.0 °C. Cloudy.
Sunday May 19, 2013 #
9 AM
Roller Skiing Skate 1:14:55 16.34 km (4:35 / km)
ahr:148 max:170 shoes: Pursuit T6004 roller skis
9:22 AM. Location: UMN Transit Way.
Temp: 20.7 °C. Partly cloudy.
warmup 1 km open field
12 x 1' V2
intermission 1 km legs only
12 x 1' legs only
cooldown 1 km open field
Temp: 20.7 °C. Partly cloudy.
warmup 1 km open field
12 x 1' V2
intermission 1 km legs only
12 x 1' legs only
cooldown 1 km open field
12 PM
Orienteering race 1:37:04 8.67 km (11:12 / km) +143m 10:20 / km
ahr:142 max:167 shoes: Inov-8 Roclite 315
12:19 PM. Location: Willow River State Park.
Temp: 26.5 °C. Partly cloudy.
O meet at Willow River SP, Red course. Decided to take it easy because of my roller ski this morning. Maybe I should always take it easy, since I make fewer mistakes, and when I make them, I tend to be able to correct them quickly.
1&2 No problem
3 Wondered about route choice. I followed the contour around the spur and climbed the reentrant.
4 Route choice again. I followed the contours again on some game trails. I dropped at the pond/wetlands and then followed the edge of the plateau on top.
5 Swamp. There was a competitor looking around, asked for help. Turns out he was completely lost and needed to get to 216. That took some time, I was very close but on wrong side of swamp and lost additional time diddling around worrying about getting feet wet
6/17 I didn't care for the CP placement, extra distance x 2 for no reason.
7 No problem. Really should have taken a picture of that widow maker after the meadow: Huge rotted 5 m high tree stump with a hour glass bottom: like a pencil standing on its tip.
9 seemed like a maze but once I stopped and thought about it I found it right away.
11 Crossed the dam and then strayed to far west. I knew where I was but had to fight the buckthorn when climbing the correct hill.
12 Spiked
13 Went to NW corner of light green woods and took a bearing. Pretty sure I was at the correct location, nice copse with trees in a lose grouping but no flag. I found it quite a bit farther S, at edge of some dense younger tree stand. Pretty sure this CP was misplaced. Here's an exerpt of my GPS track with lap entered at CP. Note location of CP13 relative to E edge of green area.
14 Attacked too far up in the reentrant? Had to run quite a bit down till I got to CP
15 Went too far to E and followed the wrong reentrant. realized mistake at the bottom and moved W.
16 Ended up attacking this one from trail
All in all a nice course, not too long for this muggy day.
Temp: 26.5 °C. Partly cloudy.
O meet at Willow River SP, Red course. Decided to take it easy because of my roller ski this morning. Maybe I should always take it easy, since I make fewer mistakes, and when I make them, I tend to be able to correct them quickly.
1&2 No problem
3 Wondered about route choice. I followed the contour around the spur and climbed the reentrant.
4 Route choice again. I followed the contours again on some game trails. I dropped at the pond/wetlands and then followed the edge of the plateau on top.
5 Swamp. There was a competitor looking around, asked for help. Turns out he was completely lost and needed to get to 216. That took some time, I was very close but on wrong side of swamp and lost additional time diddling around worrying about getting feet wet
6/17 I didn't care for the CP placement, extra distance x 2 for no reason.
7 No problem. Really should have taken a picture of that widow maker after the meadow: Huge rotted 5 m high tree stump with a hour glass bottom: like a pencil standing on its tip.
9 seemed like a maze but once I stopped and thought about it I found it right away.
11 Crossed the dam and then strayed to far west. I knew where I was but had to fight the buckthorn when climbing the correct hill.
12 Spiked
13 Went to NW corner of light green woods and took a bearing. Pretty sure I was at the correct location, nice copse with trees in a lose grouping but no flag. I found it quite a bit farther S, at edge of some dense younger tree stand. Pretty sure this CP was misplaced. Here's an exerpt of my GPS track with lap entered at CP. Note location of CP13 relative to E edge of green area.
14 Attacked too far up in the reentrant? Had to run quite a bit down till I got to CP
15 Went too far to E and followed the wrong reentrant. realized mistake at the bottom and moved W.
16 Ended up attacking this one from trail
All in all a nice course, not too long for this muggy day.
C • 13 5