Saturday, November 30, 2013

Skate Skiing - Skate Skiing--First Time Out this Year! - ABR, Ironwood, MI

So great to be skiing on real snow again and what a place to start! There were a few) (very few indeed) wet spots but that was it. Did the majority of open trails but did not do Peltonen Passout, not because I wanted to avoid the climb, rather because I was concerned about the descents. I want to get my snow ski legs before I dare going down technical hills.
Definitely a different feel than going on roller skis. Initially, I felt some muscles in my lower legs that I hadn't felt, well, that I hadn't felt since about a year ago. Fortunately, that tension dissipated quickly. Very enjoyable ski!

Summary

Name Skate Skiing--First Time Out this Year!
Location ABR, Ironwood, MI
Start Time 11/30/2013 9:40 AM (UTC-06:00) Category My Activities:Cross-country Skiing:Skate Skiing
Distance 14.42 km Time 01:01:11.0
Time Moving 01:01:11.0 Stopped 00:00:00.0
Average pace 04:14 min/km Max. pace 02:48 min/km
Average heart rate 150 bpm Max. heart rate 169 bpm
Total Ascent 62 m
+4 m/km
Total Descent -66 m
-5 m/km
Weather Cloudy; -1.1 °C

Heart Rate


Splits: Recorded laps

Pace


Splits: Recorded laps

Elevation


Splits: Recorded laps

Thursday, November 28, 2013

Race - Turkey Day Trail Trot 10k - Battle Creek West, St. Paul

Since I was in town I had to come out to support my club. Signed up for the Turkey Day Trail Trot 10 km distance.
Lots of friends, Donna and her husband, Heather, Matt, Tom, Margie, Jim were running, Chris, Dayton and John were part of organizing.
The course was about 3/4 on the ski trail and 1/4 on single track. I liked the layout because it provided variety and was not quite as heavy on the hills. That doesn't mean that this was not primarily a hill event. Great challenge, especially passing the 5k runner and walkers on the single track section. They were very polite and stepped aside to let us pass. I ran much of the way with a couple of guys. One, in an orange jacket, climbed like a goat but was a little cautious on the steep downhills. That's why I was able to stick with him till the last 750 m or so. Great event, happy with my result.

Summary

Name Turkey Day Trail Trot 10k
Location Battle Creek West, St. Paul
Start Time 11/28/2013 8:04 AM (UTC-06:00) Category My Activities:Running:Race
Distance 9.93 km Time 00:49:05.0
Time Moving 00:49:03.0 Stopped 00:00:02.0
Average pace 04:56 min/km Max. pace 03:42 min/km
Average heart rate 165 bpm Max. heart rate 170 bpm
Total Ascent 189 m
+19 m/km
Total Descent -194 m
-20 m/km
Weather Sunny; -5.2 °C

Heart Rate


Splits: Recorded laps

Pace


Splits: Recorded laps

Elevation


Splits: Recorded laps

Sunday, November 17, 2013

Long Run Downtown-Lilydayle

11/17/2013 6:48 AM: Running - Hamline Midway to Downtown St. Paul - 23.10 km - 02:06:56.0 h

Summary

Name Downtown-Lilydayle
Location Hamline Midway to Downtown St. Paul
Start Time 11/17/2013 6:48 AM (UTC-06:00) Category My Activities:Running
Distance 23.10 km Time 02:06:56.0
Time Moving 02:06:21.0 Stopped 00:00:35.0
Average pace 05:29 min/km Max. pace 03:38 min/km
Average heart rate 147 bpm Max. heart rate 158 bpm
Total Ascent 115 m
+5 m/km
Total Descent -121 m
-5 m/km
Weather Cloudy; 5.2 °C
Calories 2,045 kcal
Notes I had 2 hrs roller ski or bike on my program. Because of the wet conditions I opted for a run. Meant to take the BNSF service road to N of downtown but changed plans because I saw headlights of a car in a distance. Not keen on testing the leniency of RR personnel ... Ran through S Como neighborhood and then along Como Ave instead. Through downtown St. Paul, along a short stretch of the Green Line and the across the Wabasha bridge onto Lilydale trail. Mellie appreciated the off leash time. The new trails are in super shape. I only saw one bicyclist and one guy with a lab today. He (the lab) was about Mellie's size but weight about twice as much. Very friendly year-old puppy who treated me to a brotherly body slam. The owner wanted to lure him away from me with positive reinforcement and had suddenly two dogs interested in what he was doling out. Fortunately Mellie listens and came right away. Finishing up along the Amtrak and Ayd Mill Rd. The Hamline Ave Bridge is practically done and open for traffic. Drove across for the fist time yesterday. Plenty of room for bikes and pedestrians!
Custom Data Fields:
* TRIMP: 237

Map: Street - openstreetmap.org (Mapnik)

Equipment

No Photo Name Type Time Used Distance
Used
Life
remaining
1 Nike - Air Pegasus+ 29 Trail WR Running shoe 2d 02:04:00 493.7 km 506.3 km

Splits

No Type Start
Time
Start
Distance
Duration Distance Elevation
Change
Ascent/
Descent
Average
Pace
Average
Heart rate
Calories
Burnt
Notes
1 Active 6:48:29 AM 0.00 km 00:09:24.0 1.61 km -8 m +0 m / -8 m 05:50 min/km 136 bpm (75%) 133 kcal
2 Active 6:57:53 AM 1.61 km 00:08:41.9 1.61 km -1 m +6 m / -7 m 05:24 min/km 142 bpm (78%) 139 kcal
3 Active 7:06:35 AM 3.22 km 00:08:23.7 1.61 km -8 m +7 m / -15 m 05:13 min/km 144 bpm (79%) 136 kcal
4 Active 7:15:00 AM 4.83 km 00:08:31.7 1.61 km +2 m +13 m / -12 m 05:18 min/km 148 bpm (82%) 143 kcal
5 Active 7:23:32 AM 6.44 km 00:08:17.1 1.61 km -27 m +5 m / -33 m 05:08 min/km 145 bpm (80%) 134 kcal
6 Active 7:31:50 AM 8.05 km 00:08:48.2 1.61 km -23 m +1 m / -24 m 05:28 min/km 144 bpm (79%) 140 kcal
7 Active 7:40:38 AM 9.66 km 00:08:50.1 1.61 km -9 m +0 m / -9 m 05:29 min/km 145 bpm (80%) 141 kcal
8 Active 7:49:29 AM 11.27 km 00:08:48.8 1.61 km +1 m +0 m / 1 m 05:28 min/km 145 bpm (80%) 141 kcal
9 Active 7:58:19 AM 12.87 km 00:09:22.3 1.61 km +16 m +18 m / -2 m 05:49 min/km 146 bpm (80%) 145 kcal
10 Active 8:07:42 AM 14.48 km 00:08:33.5 1.61 km -11 m +10 m / -22 m 05:19 min/km 148 bpm (81%) 138 kcal
11 Active 8:16:16 AM 16.09 km 00:09:16.2 1.61 km +26 m +25 m / 1 m 05:45 min/km 150 bpm (82%) 154 kcal
12 Active 8:25:33 AM 17.70 km 00:09:12.4 1.61 km +17 m +30 m / -14 m 05:43 min/km 151 bpm (83%) 151 kcal
13 Active 8:34:46 AM 19.31 km 00:09:09.0 1.61 km +18 m +2 m / 16 m 05:41 min/km 151 bpm (83%) 153 kcal
14 Active 8:43:55 AM 20.92 km 00:08:41.3 1.61 km -1 m +0 m / -1 m 05:23 min/km 152 bpm (84%) 147 kcal
15 Active 8:52:37 AM 22.53 km 00:02:55.4 0.57 km +/-0 m +0 m / 0 m 05:09 min/km 155 bpm (85%) 50 kcal
Totals: 02:06:56.0 23.10 km -10 m +117 m / -128 m 05:29 min/km 147 bpm (81%) 2,045 kcal

Timer Pauses

No Start
Time
Start
Distance
Duration Heart Rate
Before
Heart Rate
After

Stopped Times (pace below 15:32 min/km)

No Start
Time
Start
Distance
Duration Distance Average
Pace
Heart Rate
Before
Heart Rate
After
1 7:28:44 AM 7.46 km 00:00:05.0 0.00 km 17:49 min/km 142 bpm (78%) 142 bpm (78%)
2 7:38:49 AM 9.37 km 00:00:04.0 0.00 km 17:20 min/km 144 bpm (79%) 144 bpm (79%)
3 8:00:41 AM 13.32 km 00:00:18.0 0.01 km 21:35 min/km 147 bpm (80%) 139 bpm (76%)
4 8:01:57 AM 13.50 km 00:00:02.0 0.00 km 55:19 min/km 141 bpm (78%) 141 bpm (77%)
5 8:19:59 AM 16.76 km 00:00:02.0 0.00 km 23:40 min/km 152 bpm (84%) 152 bpm (84%)
6 8:42:04 AM 20.64 km 00:00:04.0 0.00 km 17:26 min/km 150 bpm (83%) 149 bpm (82%)

Speed

Min. Max. Avg.
5.8 km/h 16.5 km/h 10.9 km/h


Splits: Recorded laps

Heart Rate

Min. Max. Avg.
87.0 bpm 157.9 bpm 146.5 bpm


Splits: Recorded laps

Elevation

Min. Max. Avg.
200.5 m 280.1 m 241.2 m


Splits: Recorded laps

Saturday, November 9, 2013

Race - Arctic Commando 5 km Trail Race - Battle Creek West, St. Paul

Fun, as always, a lot of friends from various walks of life. Of course Sisu Skiers, including Dayton, Matt, Paul, Kitty, Tom and assorted kids. I sure did not feel this. And Central Parents, like Theresa Kendrick, John Hering and Dave Bergstrom. Fun to see the Central kids, too, but not as fun when Colin's classmates were cheering me on. 
Ran a good race though it did not feel like it. It never does, as this is one tough course. But I had a new PB on the course, in terms of pace maintained. Monika Sattler won the women's race.
Even won a raffle prize, stone grinding at Finn Sisu Good deal! I never win, but tey had a prize for pretty much everyone!

Summary

Name Arctic Commando 5 km Trail Race
Location Battle Creek West, St. Paul
Start Time 11/9/2013 9:02 AM (UTC-06:00) Category My Activities:Running:Race
Distance 5.06 km Time 00:24:07.0
Time Moving 00:24:06.0 Stopped 00:00:01.0
Average pace 04:45 min/km Max. pace 03:36 min/km
Average heart rate 168 bpm Max. heart rate 174 bpm
Total Ascent 106 m
+21 m/km
Total Descent -107 m
-21 m/km
Weather Cloudy; 6.1 °C

Heart Rate


Splits: Recorded laps

Pace


Splits: Recorded laps

Elevation


Splits: Recorded laps