tag:blogger.com,1999:blog-25996828393282819692024-03-12T22:35:21.052-07:00Christian's Running BlogMy running, orienteering, cross country skiing, cycling and other physical activities.Christianhttp://www.blogger.com/profile/03784261613745201208noreply@blogger.comBlogger158125tag:blogger.com,1999:blog-2599682839328281969.post-65464925760912899042014-02-03T05:22:00.004-08:002014-02-03T05:22:39.300-08:00Skate Skiing - City of Lakes Loppet Freestyle Marathon<div class="mobile-photo">
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Challenging but awesome! Carpooled with Karl, who had done the classic marathon yesterday. Will have to work my way up to his prowess! Maybe when Mellie retires.<br />
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Got to the Wirth Chalet with time to spare and saw a lot of friendly faces, Marice and Jane among them. We chatted and finished putting on or adjusting our gear and spend the time before the start in a warm place. We moved to the starting area at Par 3 with 15 minutes to spare, dropped our bags and saw the Best of Birkie take off. The it was our turn. A nice, clean and civilized start. The skate deck was in good shape. It took a while for the field to stretch out, good thing for me, I always have a tendency to move too fast. Once passing became possible, I made my moves and generally stuck with the same group of skiers. <br />When we left the wooded areas and moved into the open, the snow becam somewhat softer but was still very manageable. No major events throughout, I caught up with Eltsbethfor a while but I knew she'd eventually drop me. Technique makes such a difference when you get tired and that's where I am sorely lacking. This is going to be a challenge for me, I know. <br />But back to the Loppet. Saw a few club mates along the way, Hillary whom I passed and who said Ciao with 6 km to go and others. I took one minor stumble in an uphill (over my own pole) and a major one on Cedar Lake. I was getting ready to pass a couple of slower skiers I had been behind in order not to lose contact with the group ahead who was skiing maybe a little faster than me and planted my right pole in front of my ski. Faceplant, with both poles pinned under my skis. By the time I extricated myself, I quickly caught the guys I had tried to pass but the group I was trying to stay in contact with was out of reach. So I skied by myself, inching closer to Hillary again but she eventually dropped me. Now, at the SW corner of Lake Calhoun came the hardest part: about 500 m of very slushy and dirty snow, where if you had been striding you might have said "nice cick" but without any glide. Then, pristine snow again, but extremely soft. Very hard work for 4 of the last 6 km, I passed a couple of guys and was passed by a few gunners from the lower waves, but I skied by myself. Glad to be on aqua firma again when I reached the ake and glad to have the finish line in sight. I think the organizers seriously shortened the 41st km, the psychology of moving from sand-papery slush to fast snow could not account for the short time between the markers. I was actually kind of glad! The rollecoaster hills into the stadium were nothing and my friend Colleen, who volunteered at the finish greeted me with a friendly "good job." <br />The Nerd Notes, top to bottom:<br />Sisu Ski Fest hat<br />MNOC buff<br />Casco flip-up shield. Arrived on Friday, first time I wore them. Awesome! No fogging whatsoever. I was using the photo-chromatic glass and it seemed a little dark at first, but it was not a problem. I tried on Blitz, One-Way and Cascos. I liked the Cascos best. Since there was no local vendor I bought some online at Altius Guns, a Biathlon specialty vendor. They were very helpful and called to let me know that the model in the color I ordered were out of stock. After some discussions I went with the medium instead of the large. Size only applies to the shield and not to the strap and frame. Highly recommended. <br />Nike Combat Pro vented baselayer<br />A thin fleece<br />Salomon hydration vest with 1.5 l of warm Gatorade G2. <br />Race top<br />The upper body was maybe a little overkill but I wasn't dying from heat. I shall start counting the hydration vest as a layer!<br />Thermal briefs (glad I did!)<br />Compression tights<br />Race tights<br />The bottom combination was right on!<br />Fit socks and Salomon S-Lab Carbon Skate boots. <br />Yoko Windstopper gloves, cold for the first 20 minutes (used to that) and sometimes when skiing into the wind for an extended stretch<br />Fanny pack with squeeze bottle of Hammer gel<br />I did not take any gel but had about 1 l of my water, plus two trail-side cups. I do like the hydration vest better than dumping water cups down my chest. </div>
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<h4>
Summary</h4>
<table> <tbody>
<tr> <td class="captionLeft">Name</td> <td colspan="4">City of Lakes Loppet Freestyle Marathon</td></tr>
<tr> <td class="captionLeft">Location</td> <td colspan="4">Hamline Midway/Como Park</td></tr>
<tr> <td class="captionLeft">Start Time</td> <td>2/2/2014 10:05 AM (UTC-06:00)</td> <td class="padding"></td> <td class="captionLeft">Category</td> <td>My Activities:Cross-country Skiing:Skate Skiing</td></tr>
<tr> <td class="captionLeft">Distance</td> <td>41.00 km</td> <td class="padding"></td> <td class="captionLeft">Time</td> <td>02:49:56.0</td></tr>
<tr> <td class="captionLeft">Time Moving</td> <td>02:49:56.0</td> <td class="padding"></td> <td class="captionLeft">Stopped</td> <td>00:00:00.0</td></tr>
<tr> <td class="captionLeft">Average pace</td> <td>04:08 min/km</td> <td class="padding"></td> <td class="captionLeft">Max. pace</td> <td>01:47 min/km</td></tr>
<tr> <td class="captionLeft">Average heart rate</td> <td>158 bpm</td> <td class="padding"></td> <td class="captionLeft">Max. heart rate</td> <td>169 bpm</td></tr>
<tr> <td class="captionLeft">Total Ascent</td> <td>275 m<br />
+7 m/km</td> <td class="padding"></td> <td class="captionLeft">Total Descent</td> <td>-247 m<br />
-6 m/km</td></tr>
<tr> <td class="captionLeft">Weather</td> <td colspan="4">Sunny; -12.7 °C</td></tr>
</tbody></table>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3PILnr4-kgGRzjTde0y1jxhfR8TWK-PWF06pqyfj7b4ljefXUT0EZ7zZ2ISqZAM9TXU7XJkQcjH0pSvWV3d47cdeMC2lf5rH0WoVgYMGGJLy1FnM8DSWNNSLSPSASUgtEWNp1lpWBXVkX/s1600/bm-image-796997.png"><img alt="" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3PILnr4-kgGRzjTde0y1jxhfR8TWK-PWF06pqyfj7b4ljefXUT0EZ7zZ2ISqZAM9TXU7XJkQcjH0pSvWV3d47cdeMC2lf5rH0WoVgYMGGJLy1FnM8DSWNNSLSPSASUgtEWNp1lpWBXVkX/s320/bm-image-796997.png" id="BLOGGER_PHOTO_ID_5976161797697722850" /></a><br />
<i>Map: Street - openstreetmap.org (Hike & Bike)</i></div>
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<h4 style="color: red;">
Heart Rate</h4>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQFkPi_OfTWAXknd7tgFE-QIGdQZ9ScFIq0OWcEk3y0a-QLVkE4kUhg0TAu9pzbYqqvX6pcukwrw9zfjVb7qtL8qX7Gs4VzLqQBY0Vbm9UcmgXydrCiIR9Zq3zBfnweMqOIZo8eaHl4USc/s1600/bm-image-799478.png"><img alt="" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQFkPi_OfTWAXknd7tgFE-QIGdQZ9ScFIq0OWcEk3y0a-QLVkE4kUhg0TAu9pzbYqqvX6pcukwrw9zfjVb7qtL8qX7Gs4VzLqQBY0Vbm9UcmgXydrCiIR9Zq3zBfnweMqOIZo8eaHl4USc/s320/bm-image-799478.png" id="BLOGGER_PHOTO_ID_5976161803362857058" /></a><br />
<span class="footnote">Splits: Recorded laps</span></div>
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<h4 style="color: blue;">
Pace</h4>
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<span class="footnote">Splits: Recorded laps</span></div>
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<h4 style="color: brown;">
Elevation</h4>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoos58TRE7VibgWSO-63ydr855vVuu39zT_0c_GmY3FHEcvS0rjybMshwuRtk8gzCBOCOncsmgSkusOuePCD-KmIujxIsg0QgKU7VuELaKP2efj5v1WCrr-WAcLfNJRRPU96IR-fKq1j_e/s1600/bm-image-703806.png"><img alt="" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoos58TRE7VibgWSO-63ydr855vVuu39zT_0c_GmY3FHEcvS0rjybMshwuRtk8gzCBOCOncsmgSkusOuePCD-KmIujxIsg0QgKU7VuELaKP2efj5v1WCrr-WAcLfNJRRPU96IR-fKq1j_e/s320/bm-image-703806.png" id="BLOGGER_PHOTO_ID_5976161819764611186" /></a><br />
<span class="footnote">Splits: Recorded laps</span></div>
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Christianhttp://www.blogger.com/profile/03784261613745201208noreply@blogger.com0tag:blogger.com,1999:blog-2599682839328281969.post-46776236965698740352013-12-12T08:30:00.000-08:002013-12-13T13:11:10.452-08:004 x 4:00 L4 Skate Skiing Intervals - Como Park<div class="mobile-photo">
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It never works quite the way it is supposed to: got myself out of bed bright and early and changed the battery on my Garmin HRM. It still didn't work. I changed the battery on my old (original) Garmin HRM, that one worked. I need to make a new rubber strap for that one, pretty stretched out. It worked, aand it was certainly better than when I forgot my Garmin for a Sisu training on Tuesday. Anyway, I was a little later than I had intended. Arrived just a little before the second skier.<br />
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<li>10:00 warm-up</li>
<li>4 x 4:00 L4 skate intervals with 3:00-4:00 recovery</li>
<li>10:00 cool-down.</li>
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I would have preferred more warm-up and cool-down but didn't have the time.<br />
Saw a fox, right by the club house, was standing on top of the steep little climb from the parking area. He took off as I approched and the loop I took must have made him think that i was trying to round him up, as I nearly circled him. On Monday I had seen his tracks, it looked like he had followed most of the course. <br />
Much milder this morning, a very light dusting of fresh snow. glide was very good. The trail is wearing thin in some spots.<br />
Did this without a headlight, only lost the trail once.</div>
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<h4>
Summary</h4>
<table> <tbody>
<tr> <td class="captionLeft">Name</td> <td colspan="4">4 x 4:00 L4 Skate Skiing Intervals</td></tr>
<tr> <td class="captionLeft">Location</td> <td colspan="4">Hamline Midway/Como Park to North St. Paul</td></tr>
<tr> <td class="captionLeft">Start Time</td> <td>12/12/2013 5:55 AM (UTC-06:00)</td> <td class="padding"></td> <td class="captionLeft">Category</td> <td>My Activities:Other</td></tr>
<tr> <td class="captionLeft">Distance</td> <td>10.97 km</td> <td class="padding"></td> <td class="captionLeft">Time</td> <td>00:49:51.0</td></tr>
<tr> <td class="captionLeft">Time Moving</td> <td>00:49:51.0</td> <td class="padding"></td> <td class="captionLeft">Stopped</td> <td>00:00:00.0</td></tr>
<tr> <td class="captionLeft">Average pace</td> <td>04:32 min/km</td> <td class="padding"></td> <td class="captionLeft">Max. pace</td> <td>02:42 min/km</td></tr>
<tr> <td class="captionLeft">Average heart rate</td> <td>148 bpm</td> <td class="padding"></td> <td class="captionLeft">Max. heart rate</td> <td>168 bpm</td></tr>
<tr> <td class="captionLeft">Total Ascent</td> <td>76 m<br />
+7 m/km</td> <td class="padding"></td> <td class="captionLeft">Total Descent</td> <td>-67 m<br />
-6 m/km</td></tr>
<tr> <td class="captionLeft">Weather</td> <td colspan="4">Cloudy; -15.1 °C</td></tr>
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<h4 style="color: red;">
Heart Rate</h4>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhF9CxGN7qAqh2TSWTYUmJlQ0Z4skSLXM5r6o-IOlI_G-ba8DB94UnTW9H_KbAu7IrxGjgKvrhCx5GZQNFucispoNSfpXrf46FOZ_4bOy_5esFX4nfnQANalK7xfLj-fE4ejbeDewbjr5Pn/s1600/bm-image-700326.png"><img alt="" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhF9CxGN7qAqh2TSWTYUmJlQ0Z4skSLXM5r6o-IOlI_G-ba8DB94UnTW9H_KbAu7IrxGjgKvrhCx5GZQNFucispoNSfpXrf46FOZ_4bOy_5esFX4nfnQANalK7xfLj-fE4ejbeDewbjr5Pn/s320/bm-image-700326.png" id="BLOGGER_PHOTO_ID_5956984780149824162" /></a><br />
<span class="footnote">Splits: Recorded laps</span></div>
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<h4 style="color: blue;">
Pace</h4>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKGjFmbClzZAzDh-l3R2MduachYkBepiwKYuH4-K1QEq0G7SBmF6VQIzUDwdKTSoOgO4rj1NXY-kiy-M-fF1WiNUC_7oWukfgiP0seATA5u2n023gWtiET9m1L38bf9OwuF-vjnp0CI3dU/s1600/bm-image-703653.png"><img alt="" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKGjFmbClzZAzDh-l3R2MduachYkBepiwKYuH4-K1QEq0G7SBmF6VQIzUDwdKTSoOgO4rj1NXY-kiy-M-fF1WiNUC_7oWukfgiP0seATA5u2n023gWtiET9m1L38bf9OwuF-vjnp0CI3dU/s320/bm-image-703653.png" id="BLOGGER_PHOTO_ID_5956984798721091570" /></a><br />
<span class="footnote">Splits: Recorded laps</span></div>
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<h4 style="color: brown;">
Elevation</h4>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-iKnCffDD1PQzBLV0D4mOybBpTEt_nk9Vd5JxV9f8j7AzfecPCJ3VifGVlzVV57DeSwNkHedhyphenhyphenAExrU47Yv2LR75hYNMqHkGD5nYPHop_fNWzGFC5j2XvpYOypntI-QhU4tsq0gSaz4qj/s1600/bm-image-706250.png"><img alt="" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-iKnCffDD1PQzBLV0D4mOybBpTEt_nk9Vd5JxV9f8j7AzfecPCJ3VifGVlzVV57DeSwNkHedhyphenhyphenAExrU47Yv2LR75hYNMqHkGD5nYPHop_fNWzGFC5j2XvpYOypntI-QhU4tsq0gSaz4qj/s320/bm-image-706250.png" id="BLOGGER_PHOTO_ID_5956984804396658322" /></a><br />
<span class="footnote">Splits: Recorded laps</span></div>
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Christianhttp://www.blogger.com/profile/03784261613745201208noreply@blogger.com0Como, Saint Paul, MN, USA44.9833517780255 -93.14615544328000944.9805437780255 -93.15119794328001 44.9861597780255 -93.14111294328tag:blogger.com,1999:blog-2599682839328281969.post-22995943769779760142013-12-08T10:00:00.000-08:002013-12-08T12:06:39.301-08:00Skate Skiing - Skate Ski with Sisu Friends - Lake Elmo Park Reserve<div class="mobile-photo">
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I had two options today: going with the boys to Lake Elmo Park Reserve or with the grrrls to Battle Creek. I knew Heather, Kitty, Margie and Battle Creek would have turned me into hamburger, so Lake Elmo it was. A nice, civilized outing with John, Tom, Dayton and Peter with lots of chatting. Like the other venues I visited thus far, I am impressed with coverage. There is no grass or dirt showing through the snow. And more snow was falling as we skied! My last ski at Lake Elmo last winter had been on March 19.<br />
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<tr><td style="text-align: center;"><a href="https://scontent-b-ord.xx.fbcdn.net/hphotos-frc3/1456796_10201112232954852_1619944985_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://scontent-b-ord.xx.fbcdn.net/hphotos-frc3/1456796_10201112232954852_1619944985_n.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Dayton, Peter, Tom and John.</td></tr>
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<h4>
Summary</h4>
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<tr> <td class="captionLeft">Name</td> <td colspan="4">Skate Ski with Sisu Friends</td></tr>
<tr> <td class="captionLeft">Location</td> <td colspan="4">Lake Elmo Park Reserve</td></tr>
<tr> <td class="captionLeft">Start Time</td> <td>12/8/2013 9:19 AM (UTC-06:00)</td> <td class="padding"></td> <td class="captionLeft">Category</td> <td>My Activities:Cross-country Skiing:Skate Skiing</td></tr>
<tr> <td class="captionLeft">Distance</td> <td>13.65 km</td> <td class="padding"></td> <td class="captionLeft">Time</td> <td>01:15:40.0</td></tr>
<tr> <td class="captionLeft">Time Moving</td> <td>01:15:40.0</td> <td class="padding"></td> <td class="captionLeft">Stopped</td> <td>00:00:00.0</td></tr>
<tr> <td class="captionLeft">Average pace</td> <td>05:32 min/km</td> <td class="padding"></td> <td class="captionLeft">Max. pace</td> <td>02:42 min/km</td></tr>
<tr> <td class="captionLeft">Average heart rate</td> <td>146 bpm</td> <td class="padding"></td> <td class="captionLeft">Max. heart rate</td> <td>165 bpm</td></tr>
<tr> <td class="captionLeft">Total Ascent</td> <td>59 m<br />
+4 m/km</td> <td class="padding"></td> <td class="captionLeft">Total Descent</td> <td>-45 m<br />
-3 m/km</td></tr>
<tr> <td class="captionLeft">Weather</td> <td colspan="4">Snow; -14.7 °C</td></tr>
</tbody></table>
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<h4 style="color: red;">
Heart Rate</h4>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTqXpRNr6kd0n_x_nNdV-OyTHtEMbGlesamtXeps7UayP1AqKKQZclcDWoPAedhi0BWHnZHlRWxGHD5p5zRAidxMDVSyfC_0wQeA6K3YDMKPYM4iVR7_TSqToN9HA2WvAcwgmjdlPTmCyy/s1600/bm-image-730405.png"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5955111444169409522" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTqXpRNr6kd0n_x_nNdV-OyTHtEMbGlesamtXeps7UayP1AqKKQZclcDWoPAedhi0BWHnZHlRWxGHD5p5zRAidxMDVSyfC_0wQeA6K3YDMKPYM4iVR7_TSqToN9HA2WvAcwgmjdlPTmCyy/s320/bm-image-730405.png" /></a><br />
<span class="footnote">Splits: Recorded laps</span></div>
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<h4 style="color: blue;">
Pace</h4>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfR3subSS56qMLhcLLJhwC0xOagRNAK7nLPLZebxQZVk7QqL1AvgcB-amD0f9m8OC7PuOYJQ8DjHR2wF7Ql5pX_aX-8qSZdZ-l8YRH_fk7zVZiWqkfQoRm7zeo7aUoqzMdA7-1MJnuBO-9/s1600/bm-image-732934.png"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5955111455151178210" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfR3subSS56qMLhcLLJhwC0xOagRNAK7nLPLZebxQZVk7QqL1AvgcB-amD0f9m8OC7PuOYJQ8DjHR2wF7Ql5pX_aX-8qSZdZ-l8YRH_fk7zVZiWqkfQoRm7zeo7aUoqzMdA7-1MJnuBO-9/s320/bm-image-732934.png" /></a><br />
<span class="footnote">Splits: Recorded laps</span></div>
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<h4 style="color: brown;">
Elevation</h4>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhW9hvFrkn1M35SQtZUOT_-CPnJL4u_rZW36xsn4SlkS2OAz58gsnIuo4hEB0lSAazM4QHu5LFqswX-iEqfZxKWM7R05RnxBAMR_PRHS5USusEZS3Kxpby_7gQNQ2CHD0egPQUM5601lK8C/s1600/bm-image-735199.png"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5955111464981291378" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhW9hvFrkn1M35SQtZUOT_-CPnJL4u_rZW36xsn4SlkS2OAz58gsnIuo4hEB0lSAazM4QHu5LFqswX-iEqfZxKWM7R05RnxBAMR_PRHS5USusEZS3Kxpby_7gQNQ2CHD0egPQUM5601lK8C/s320/bm-image-735199.png" /></a><br />
<span class="footnote">Splits: Recorded laps</span></div>
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<i>Created with <a href="http://www.sporttracks-plugins.com/SportTracksPlugins3/de/MyPlugins/Activity%20Documentation%20Plugin" target="_blank">Activity Documentation Plugin</a> for <a href="http://www.zonefivesoftware.com/SportTracks" target="_blank">SportTracks</a><br />(see <a href="http://www.sporttracks-plugins.com/" target="_blank">http://www.sporttracks-plugins.com</a>)</i></div>
Christianhttp://www.blogger.com/profile/03784261613745201208noreply@blogger.com0Lake Elmo Regional Park, Lake Elmo, MN 55042, USA44.984106399999988 -92.89609910000001544.93991789999999 -92.976780100000013 45.028294899999985 -92.815418100000016tag:blogger.com,1999:blog-2599682839328281969.post-12294212832096327952013-12-08T08:00:00.000-08:002013-12-08T11:59:06.734-08:00Skijoring 2 Laps - Highland 9-Hole<div class="mobile-photo">
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Downright balmy compared to yesterday although I did get cold fingers. Mellie had the dickens at the beginning, so excited. And she was dipping for snow throughout. Have to figure out how to get her to drink before training so she does not have quite that compulsion. Super conditions, in spite of the cold temps glide was very good and the wax seemed to hold on.<br />
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<h4>
Summary</h4>
<table> <tbody>
<tr> <td class="captionLeft">Name</td> <td colspan="4">Highland Skijoring 2 Laps</td></tr>
<tr> <td class="captionLeft">Location</td> <td colspan="4">Highland 9-Hole</td></tr>
<tr> <td class="captionLeft">Start Time</td> <td>12/8/2013 8:12 AM (UTC-06:00)</td> <td class="padding"></td> <td class="captionLeft">Category</td> <td>My Activities:Cross-country Skiing</td></tr>
<tr> <td class="captionLeft">Distance</td> <td>7.23 km</td> <td class="padding"></td> <td class="captionLeft">Time</td> <td>00:28:54.0</td></tr>
<tr> <td class="captionLeft">Time Moving</td> <td>00:28:54.0</td> <td class="padding"></td> <td class="captionLeft">Stopped</td> <td>00:00:00.0</td></tr>
<tr> <td class="captionLeft">Average pace</td> <td>03:59 min/km</td> <td class="padding"></td> <td class="captionLeft">Max. pace</td> <td>02:55 min/km</td></tr>
<tr> <td class="captionLeft">Average heart rate</td> <td>148 bpm</td> <td class="padding"></td> <td class="captionLeft">Max. heart rate</td> <td>160 bpm</td></tr>
<tr> <td class="captionLeft">Total Ascent</td> <td>43 m<br />
+6 m/km</td> <td class="padding"></td> <td class="captionLeft">Total Descent</td> <td>-41 m<br />
-6 m/km</td></tr>
<tr> <td class="captionLeft">Weather</td> <td colspan="4">Snow; -15.7 °C</td></tr>
</tbody></table>
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<iframe height="400" src="http://www.attackpoint.org/sessiondata.jsp?sessionid=3430339" width="660"></iframe></div>
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<h4 style="color: red;">
Heart Rate</h4>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdEwdMGWB2Qho0o7Uv3WVimNCkR_GLCSVznIuiu5vWanOaQjhCUHqrf3fOcIC_SERGvbkpmB-ajoTIYM9Juk9pTck3AGfIFdcg8cmPH_pQxSnZCqkaq_xaTfmThnSK4AhpxmSYpJ5mi54W/s1600/bm-image-736337.png"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5955111038298463586" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdEwdMGWB2Qho0o7Uv3WVimNCkR_GLCSVznIuiu5vWanOaQjhCUHqrf3fOcIC_SERGvbkpmB-ajoTIYM9Juk9pTck3AGfIFdcg8cmPH_pQxSnZCqkaq_xaTfmThnSK4AhpxmSYpJ5mi54W/s320/bm-image-736337.png" /></a><br />
<span class="footnote">Splits: Recorded laps</span></div>
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<div>
<h4 style="color: blue;">
Pace</h4>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOHDrinhaHtA_RhhCw0O4qhwUFMB09MQ4YLZkbv-pjUnvoLHjTUiD92nRxgXdzC4avi_ETYhz9pbEK1CEDqE5xL2Zsdo0mlG-5WObhi2mNjmVPwBd0GiDpjc1MHithS0CjR0GcyVu1kDWg/s1600/bm-image-741958.png"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5955111064264080018" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOHDrinhaHtA_RhhCw0O4qhwUFMB09MQ4YLZkbv-pjUnvoLHjTUiD92nRxgXdzC4avi_ETYhz9pbEK1CEDqE5xL2Zsdo0mlG-5WObhi2mNjmVPwBd0GiDpjc1MHithS0CjR0GcyVu1kDWg/s320/bm-image-741958.png" /></a><br />
<span class="footnote">Splits: Recorded laps</span></div>
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<h4 style="color: brown;">
Elevation</h4>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeeskI0ATOuBKnLofEYGHgtakH7xkKYTCLSH8GsaOEf-GHXtZB6PDQj1107LPEnPYK2orzUByrX-jj-99c_DD9a0QdGW0LbdS9MDKRGGZE3D3VrGHwnC_H3irS9WjIiN-XlygbVmjyAEI0/s1600/bm-image-745284.png"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5955111079595570898" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeeskI0ATOuBKnLofEYGHgtakH7xkKYTCLSH8GsaOEf-GHXtZB6PDQj1107LPEnPYK2orzUByrX-jj-99c_DD9a0QdGW0LbdS9MDKRGGZE3D3VrGHwnC_H3irS9WjIiN-XlygbVmjyAEI0/s320/bm-image-745284.png" /></a><br />
<span class="footnote">Splits: Recorded laps</span></div>
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Christianhttp://www.blogger.com/profile/03784261613745201208noreply@blogger.com0Highland, Saint Paul, MN, USA44.910986454555243 -93.15767821320798744.905363954555241 -93.167763213207991 44.916608954555244 -93.147593213207983tag:blogger.com,1999:blog-2599682839328281969.post-87861143010255486892013-12-07T12:11:00.004-08:002013-12-07T12:15:13.614-08:00Skate Skiing - Como Park Skate Skiing<div class="mobile-photo">
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Two laps. What a glorious day. A little brisk but for 10 cm of snow, the coverage is awesome, no problem what soever on the skate portion of the trail, a little grass here and there in the classic tracks. My right thumb and a couple of my fingers got cold, but not painfully so, and it abated after a while. If anything, I was overdressed. Not many people out. I don't get why quite a few people seem crabby, so serious, not cracking a smile, while it's hard for me to wash a stupid grin off my face. I just feel like sharing the joy over good snow: AWESOME, get out there and ski, people!<br />
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<a href="https://scontent-a-ord.xx.fbcdn.net/hphotos-prn2/1463983_10201106397048958_2032705162_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://scontent-a-ord.xx.fbcdn.net/hphotos-prn2/1463983_10201106397048958_2032705162_n.jpg" width="400" /></a></div>
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<h4>
Summary</h4>
<table> <tbody>
<tr> <td class="captionLeft">Name</td> <td colspan="4">Como Park Skate Skiing</td></tr>
<tr> <td class="captionLeft">Location</td> <td colspan="4">Hamline Midway/Como Park to North St. Paul</td></tr>
<tr> <td class="captionLeft">Start Time</td> <td>12/7/2013 11:47 AM (UTC-06:00)</td> <td class="padding"></td> <td class="captionLeft">Category</td> <td>My Activities:Cross-country Skiing:Skate Skiing</td></tr>
<tr> <td class="captionLeft">Distance</td> <td>10.83 km</td> <td class="padding"></td> <td class="captionLeft">Time</td> <td>00:44:51.0</td></tr>
<tr> <td class="captionLeft">Time Moving</td> <td>00:44:51.0</td> <td class="padding"></td> <td class="captionLeft">Stopped</td> <td>00:00:00.0</td></tr>
<tr> <td class="captionLeft">Average pace</td> <td>04:08 min/km</td> <td class="padding"></td> <td class="captionLeft">Max. pace</td> <td>02:47 min/km</td></tr>
<tr> <td class="captionLeft">Average heart rate</td> <td>164 bpm</td> <td class="padding"></td> <td class="captionLeft">Max. heart rate</td> <td>171 bpm</td></tr>
<tr> <td class="captionLeft">Total Ascent</td> <td>78 m<br />
+7 m/km</td> <td class="padding"></td> <td class="captionLeft">Total Descent</td> <td>-64 m<br />
-6 m/km</td></tr>
<tr> <td class="captionLeft">Weather</td> <td colspan="4">Sunny; -17.3 °C</td></tr>
</tbody></table>
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<iframe height="400" src="http://www.attackpoint.org/sessiondata.jsp?sessionid=3428838" width="660"></iframe></div>
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<h4 style="color: red;">
Heart Rate</h4>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7KnrXIrcTXq8L5pFR-Gdy8Pdxa0KuAih-z1IE759Rv88QHyEq1SmiS6ri90_Ci_BlFwMEsKFqBw7ZOr0HLeo3WexQ-7CKM6T3W5jEt5FoPtfBaRONnHNYVrhcLuVek6zi1BjbTH5XKtoQ/s1600/bm-image-756114.png"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5954744336339138722" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7KnrXIrcTXq8L5pFR-Gdy8Pdxa0KuAih-z1IE759Rv88QHyEq1SmiS6ri90_Ci_BlFwMEsKFqBw7ZOr0HLeo3WexQ-7CKM6T3W5jEt5FoPtfBaRONnHNYVrhcLuVek6zi1BjbTH5XKtoQ/s320/bm-image-756114.png" /></a><br />
<span class="footnote">Splits: Recorded laps</span></div>
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<div>
<h4 style="color: blue;">
Pace</h4>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgd0XZPydKwTsdS7xG_VM66jOaYSPqZPTWe0Tk_P3uwViRm1iLq5TukpACQnut96rJ97N7uLarpf1kBtTyhRmGmgI3ojIyPpVilSxjXATMTVag32vQo7F-wAOOCSnWxtvW0vKDzB_4zpZiX/s1600/bm-image-759511.png"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5954744352206675762" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgd0XZPydKwTsdS7xG_VM66jOaYSPqZPTWe0Tk_P3uwViRm1iLq5TukpACQnut96rJ97N7uLarpf1kBtTyhRmGmgI3ojIyPpVilSxjXATMTVag32vQo7F-wAOOCSnWxtvW0vKDzB_4zpZiX/s320/bm-image-759511.png" /></a><br />
<span class="footnote">Splits: Recorded laps</span></div>
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<h4 style="color: brown;">
Elevation</h4>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAZTBrDtypQXO3T4YRmd_tIZcaJnRaHV10x2yOvPWIfGUG58i7BnGpTAIgJUbv_Ei4xegetCJrgQfi4wlF_Wm2YQgnEBXlAJAabNKMG3e_vRVW9VXl_yiXK7soK_dqSFTT91HXUxOsI4Lj/s1600/bm-image-764030.png"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5954744371694456258" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAZTBrDtypQXO3T4YRmd_tIZcaJnRaHV10x2yOvPWIfGUG58i7BnGpTAIgJUbv_Ei4xegetCJrgQfi4wlF_Wm2YQgnEBXlAJAabNKMG3e_vRVW9VXl_yiXK7soK_dqSFTT91HXUxOsI4Lj/s320/bm-image-764030.png" /></a><br />
<span class="footnote">Splits: Recorded laps</span></div>
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<i>Created with <a href="http://www.sporttracks-plugins.com/SportTracksPlugins3/de/MyPlugins/Activity%20Documentation%20Plugin" target="_blank">Activity Documentation Plugin</a> for <a href="http://www.zonefivesoftware.com/SportTracks" target="_blank">SportTracks</a><br />(see <a href="http://www.sporttracks-plugins.com/" target="_blank">http://www.sporttracks-plugins.com</a>)</i></div>
Christianhttp://www.blogger.com/profile/03784261613745201208noreply@blogger.com0tag:blogger.com,1999:blog-2599682839328281969.post-83960305664951968162013-11-30T14:00:00.000-08:002013-12-07T12:30:18.238-08:00Skate Skiing - Skate Skiing--First Time Out this Year! - ABR, Ironwood, MI<div class="mobile-photo">
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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.<br />
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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!</div>
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<h4>
Summary</h4>
<table> <tbody>
<tr> <td class="captionLeft">Name</td> <td colspan="4">Skate Skiing--First Time Out this Year!</td></tr>
<tr> <td class="captionLeft">Location</td> <td colspan="4">ABR, Ironwood, MI</td></tr>
<tr> <td class="captionLeft">Start Time</td> <td>11/30/2013 9:40 AM (UTC-06:00)</td> <td class="padding"></td> <td class="captionLeft">Category</td> <td>My Activities:Cross-country Skiing:Skate Skiing</td></tr>
<tr> <td class="captionLeft">Distance</td> <td>14.42 km</td> <td class="padding"></td> <td class="captionLeft">Time</td> <td>01:01:11.0</td></tr>
<tr> <td class="captionLeft">Time Moving</td> <td>01:01:11.0</td> <td class="padding"></td> <td class="captionLeft">Stopped</td> <td>00:00:00.0</td></tr>
<tr> <td class="captionLeft">Average pace</td> <td>04:14 min/km</td> <td class="padding"></td> <td class="captionLeft">Max. pace</td> <td>02:48 min/km</td></tr>
<tr> <td class="captionLeft">Average heart rate</td> <td>150 bpm</td> <td class="padding"></td> <td class="captionLeft">Max. heart rate</td> <td>169 bpm</td></tr>
<tr> <td class="captionLeft">Total Ascent</td> <td>62 m<br />
+4 m/km</td> <td class="padding"></td> <td class="captionLeft">Total Descent</td> <td>-66 m<br />
-5 m/km</td></tr>
<tr> <td class="captionLeft">Weather</td> <td colspan="4">Cloudy; -1.1 °C</td></tr>
</tbody></table>
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<iframe height="400" src="http://www.attackpoint.org/sessiondata.jsp?sessionid=3416695" width="660"></iframe></div>
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<h4 style="color: red;">
Heart Rate</h4>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4TvT4NEYw3pHMIQRV68RHHUAaRSxy8Tpct0yT5L4W8ag0r1ipUqRjlIqXZsh7IC3Mx9AEP3K5MgD1ka674_vLegzxXXrQ_inK4mdZ36MO0xWH5kR_ePrxAgMPiaUQSfGsAzlz9WoJaHqD/s1600/bm-image-764162.png"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5954747374580538034" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4TvT4NEYw3pHMIQRV68RHHUAaRSxy8Tpct0yT5L4W8ag0r1ipUqRjlIqXZsh7IC3Mx9AEP3K5MgD1ka674_vLegzxXXrQ_inK4mdZ36MO0xWH5kR_ePrxAgMPiaUQSfGsAzlz9WoJaHqD/s320/bm-image-764162.png" /></a><br />
<span class="footnote">Splits: Recorded laps</span></div>
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<div>
<h4 style="color: blue;">
Pace</h4>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifVwyPG5IeabmxFcLWqGFGSoR-jBlnvaAN0qTxORigvCdmPAwfxDkO52VdCOgKsMKZT-1_Y8l-MocseR8cZbMp9cekIw7V2V5ecio8bLMkILpfaYXt9avCCF19U3Ipmy3L74z-Bo-CQPz4/s1600/bm-image-766091.png"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5954747386569640162" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifVwyPG5IeabmxFcLWqGFGSoR-jBlnvaAN0qTxORigvCdmPAwfxDkO52VdCOgKsMKZT-1_Y8l-MocseR8cZbMp9cekIw7V2V5ecio8bLMkILpfaYXt9avCCF19U3Ipmy3L74z-Bo-CQPz4/s320/bm-image-766091.png" /></a><br />
<span class="footnote">Splits: Recorded laps</span></div>
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<h4 style="color: brown;">
Elevation</h4>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgp6pLJkACvgy_qRX4hDbe7bjU5kshWkP0jAmmoca9zfAJpekdv93B48Y-MjIe11FtN_YWRHzQ5WdWC60DNxCFM7iDZqUursvs3Tw2cw7m0GrCXyX3SJUF-Zsud61YspjBzAS8DeWXdwKfN/s1600/bm-image-768769.png"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5954747398524330450" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgp6pLJkACvgy_qRX4hDbe7bjU5kshWkP0jAmmoca9zfAJpekdv93B48Y-MjIe11FtN_YWRHzQ5WdWC60DNxCFM7iDZqUursvs3Tw2cw7m0GrCXyX3SJUF-Zsud61YspjBzAS8DeWXdwKfN/s320/bm-image-768769.png" /></a><br />
<span class="footnote">Splits: Recorded laps</span></div>
<div contenteditable="false">
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Christianhttp://www.blogger.com/profile/03784261613745201208noreply@blogger.com0Erwin, MI, USA46.419830394176095 -90.14663218447265146.408883894176093 -90.166802184472644 46.4307768941761 -90.126462184472658tag:blogger.com,1999:blog-2599682839328281969.post-43144200176913622312013-11-28T12:36:00.000-08:002013-12-07T12:38:52.444-08:00Race - Turkey Day Trail Trot 10k - Battle Creek West, St. Paul<div class="mobile-photo">
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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.<br />
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Lots of friends, Donna and her husband, Heather, Matt, Tom, Margie, Jim were running, Chris, Dayton and John were part of organizing. <br />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.</div>
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<h4>
Summary</h4>
<table> <tbody>
<tr> <td class="captionLeft">Name</td> <td colspan="4">Turkey Day Trail Trot 10k</td></tr>
<tr> <td class="captionLeft">Location</td> <td colspan="4">Battle Creek West, St. Paul</td></tr>
<tr> <td class="captionLeft">Start Time</td> <td>11/28/2013 8:04 AM (UTC-06:00)</td> <td class="padding"></td> <td class="captionLeft">Category</td> <td>My Activities:Running:Race</td></tr>
<tr> <td class="captionLeft">Distance</td> <td>9.93 km</td> <td class="padding"></td> <td class="captionLeft">Time</td> <td>00:49:05.0</td></tr>
<tr> <td class="captionLeft">Time Moving</td> <td>00:49:03.0</td> <td class="padding"></td> <td class="captionLeft">Stopped</td> <td>00:00:02.0</td></tr>
<tr> <td class="captionLeft">Average pace</td> <td>04:56 min/km</td> <td class="padding"></td> <td class="captionLeft">Max. pace</td> <td>03:42 min/km</td></tr>
<tr> <td class="captionLeft">Average heart rate</td> <td>165 bpm</td> <td class="padding"></td> <td class="captionLeft">Max. heart rate</td> <td>170 bpm</td></tr>
<tr> <td class="captionLeft">Total Ascent</td> <td>189 m<br />
+19 m/km</td> <td class="padding"></td> <td class="captionLeft">Total Descent</td> <td>-194 m<br />
-20 m/km</td></tr>
<tr> <td class="captionLeft">Weather</td> <td colspan="4">Sunny; -5.2 °C</td></tr>
</tbody></table>
</div>
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<div>
<iframe height="400" src="http://www.attackpoint.org/sessiondata.jsp?sessionid=3413229" width="660"></iframe></div>
<div>
<h4 style="color: red;">
Heart Rate</h4>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8Sb6qUIkgdWAkddiXUhmheaDZ92geGo2ML7i9QeyEiriSbibJqHUyy2atcWGfjilB9cj0VPC6_8sqOk1a2WfTvigfHtV2-UIVNLpM_OjDPthJ5g5wTx0yU6Qr1rxgGZ9Xm_3M_8n1ZtK2/s1600/bm-image-735031.png"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5954751117107922162" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8Sb6qUIkgdWAkddiXUhmheaDZ92geGo2ML7i9QeyEiriSbibJqHUyy2atcWGfjilB9cj0VPC6_8sqOk1a2WfTvigfHtV2-UIVNLpM_OjDPthJ5g5wTx0yU6Qr1rxgGZ9Xm_3M_8n1ZtK2/s320/bm-image-735031.png" /></a><br />
<span class="footnote">Splits: Recorded laps</span></div>
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<div>
<h4 style="color: blue;">
Pace</h4>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh07SRMJOO-tpGCld-3STQKdTArSrMEfT8NaXL0GylTGgvXyCH2HFYtWwqHd_7tpLNu6qb5RdIvNQZe4CabPExYr58lLuFWVMMFj4S6dygg5hUi-n2sFOCSCNaF17BF46g4Vw14RzzIXkAA/s1600/bm-image-737137.png"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5954751127513386050" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh07SRMJOO-tpGCld-3STQKdTArSrMEfT8NaXL0GylTGgvXyCH2HFYtWwqHd_7tpLNu6qb5RdIvNQZe4CabPExYr58lLuFWVMMFj4S6dygg5hUi-n2sFOCSCNaF17BF46g4Vw14RzzIXkAA/s320/bm-image-737137.png" /></a><br />
<span class="footnote">Splits: Recorded laps</span></div>
<br />
<div>
<h4 style="color: brown;">
Elevation</h4>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhv-SMUPehK3qHTJsxbN4IZHPk9WXEtg9YiHySapHjQ6B8FhCH4Bwr9LInG8wOzVb67ZEXYPwAW4TJlGszWrTdDCOWWmBDiQfyrk7vFrmK6RlrWCe-11tavHdSfEqidQluKSV8jX7RX4EOo/s1600/bm-image-739631.png"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5954751133170404034" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhv-SMUPehK3qHTJsxbN4IZHPk9WXEtg9YiHySapHjQ6B8FhCH4Bwr9LInG8wOzVb67ZEXYPwAW4TJlGszWrTdDCOWWmBDiQfyrk7vFrmK6RlrWCe-11tavHdSfEqidQluKSV8jX7RX4EOo/s320/bm-image-739631.png" /></a><br />
<span class="footnote">Splits: Recorded laps</span></div>
<div contenteditable="false">
<i>Created with <a href="http://www.sporttracks-plugins.com/SportTracksPlugins3/de/MyPlugins/Activity%20Documentation%20Plugin" target="_blank">Activity Documentation Plugin</a> for <a href="http://www.zonefivesoftware.com/SportTracks" target="_blank">SportTracks</a><br />(see <a href="http://www.sporttracks-plugins.com/" target="_blank">http://www.sporttracks-plugins.com</a>)</i></div>
Christianhttp://www.blogger.com/profile/03784261613745201208noreply@blogger.com0Battle Creek Community Recreation Center, 75 South Winthrop Street, Saint Paul, MN 55119, USA44.941 -93.01258460000002544.9185205 -93.052925100000024 44.963479500000005 -92.972244100000026tag:blogger.com,1999:blog-2599682839328281969.post-85133978330479848242013-11-17T07:00:00.000-08:002013-11-17T13:53:26.856-08:00Long Run Downtown-Lilydayle<div class="mobile-photo">
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<h1>
11/17/2013 6:48 AM: Running - Hamline Midway to Downtown St. Paul - 23.10 km - 02:06:56.0 h</h1>
<table class="frameless" style="width: 100%px;"> <tbody>
<tr> <td class="frameless" valign="top"><div>
<h4>
Summary</h4>
<table> <tbody>
<tr> <td class="captionLeft">Name</td> <td colspan="4">Downtown-Lilydayle</td></tr>
<tr> <td class="captionLeft">Location</td> <td colspan="4">Hamline Midway to Downtown St. Paul</td></tr>
<tr> <td class="captionLeft">Start Time</td> <td>11/17/2013 6:48 AM (UTC-06:00)</td> <td class="padding"></td> <td class="captionLeft">Category</td> <td>My Activities:Running</td></tr>
<tr> <td class="captionLeft">Distance</td> <td>23.10 km</td> <td class="padding"></td> <td class="captionLeft">Time</td> <td>02:06:56.0</td></tr>
<tr> <td class="captionLeft">Time Moving</td> <td>02:06:21.0</td> <td class="padding"></td> <td class="captionLeft">Stopped</td> <td>00:00:35.0</td></tr>
<tr> <td class="captionLeft">Average pace</td> <td>05:29 min/km</td> <td class="padding"></td> <td class="captionLeft">Max. pace</td> <td>03:38 min/km</td></tr>
<tr> <td class="captionLeft">Average heart rate</td> <td>147 bpm</td> <td class="padding"></td> <td class="captionLeft">Max. heart rate</td> <td>158 bpm</td></tr>
<tr> <td class="captionLeft">Total Ascent</td> <td>115 m<br />
+5 m/km</td> <td class="padding"></td> <td class="captionLeft">Total Descent</td> <td>-121 m<br />
-5 m/km</td></tr>
<tr> <td class="captionLeft">Weather</td> <td colspan="4">Cloudy; 5.2 °C</td></tr>
<tr> <td class="captionLeft">Calories</td> <td colspan="4">2,045 kcal</td></tr>
<tr> <td class="captionLeft">Notes</td> <td colspan="4">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! </td></tr>
<tr> <td class="captionLeft" colspan="5">Custom Data Fields:</td></tr>
<tr> <td class="captionLeft">* TRIMP:</td> <td colspan="4">237</td></tr>
</tbody></table>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1AzcbgZ4EBCkky4phX5RShuS7kPdyLKy6W5c_xpggNqeFuru2tQL8BTXmVm4XbgUkM2VVRfIwQojpMt14fK1__kuHgt1Z-Y5sbInJoKDRDcOpxnOx-_1VlHBCutzf_ygAUjsPxEeDMg-d/s1600/bm-image-728210.png"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5947348280619843794" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1AzcbgZ4EBCkky4phX5RShuS7kPdyLKy6W5c_xpggNqeFuru2tQL8BTXmVm4XbgUkM2VVRfIwQojpMt14fK1__kuHgt1Z-Y5sbInJoKDRDcOpxnOx-_1VlHBCutzf_ygAUjsPxEeDMg-d/s320/bm-image-728210.png" /></a><br />
<i>Map: Street - openstreetmap.org (Mapnik)</i></div>
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</tbody></table>
<div>
<h4>
Equipment</h4>
<table> <tbody>
<tr> <td class="caption">No</td> <td class="caption">Photo</td> <td class="caption">Name</td> <td class="caption">Type</td> <td class="caption">Time Used</td> <td class="caption">Distance<br />
Used</td> <td class="caption">Life<br />
remaining</td></tr>
<tr> <td><b>1</b></td> <td></td> <td><b>Nike - Air Pegasus+ 29 Trail WR</b></td> <td><b>Running shoe</b></td> <td style="text-align: right;"><b>2d 02:04:00</b></td> <td style="text-align: right;"><b>493.7 km</b></td> <td style="text-align: right;"><b>506.3 km</b></td></tr>
</tbody></table>
</div>
<div>
<h4>
Splits</h4>
<table> <tbody>
<tr> <td class="caption">No</td> <td class="caption">Type</td> <td class="caption">Start<br />
Time</td> <td class="caption">Start<br />
Distance</td> <td class="caption">Duration</td> <td class="caption">Distance</td> <td class="caption">Elevation<br />
Change</td> <td class="caption">Ascent/<br />
Descent</td> <td class="caption">Average<br />
Pace</td> <td class="caption">Average<br />
Heart rate</td> <td class="caption">Calories<br />
Burnt</td> <td class="caption">Notes</td></tr>
<tr> <td class="valueRight">1</td> <td class="valueRight">Active</td> <td class="valueRight">6:48:29 AM</td> <td class="valueRight">0.00 km</td> <td class="valueRight">00:09:24.0</td> <td class="valueRight">1.61 km</td> <td class="valueRight low">-8 m</td> <td class="valueRight">+0 m / -8 m</td> <td class="valueRight low">05:50 min/km</td> <td class="valueRight high">136 bpm (75%)</td> <td class="valueRight">133 kcal</td> <td></td></tr>
<tr> <td class="valueRight">2</td> <td class="valueRight">Active</td> <td class="valueRight">6:57:53 AM</td> <td class="valueRight">1.61 km</td> <td class="valueRight">00:08:41.9</td> <td class="valueRight">1.61 km</td> <td class="valueRight low">-1 m</td> <td class="valueRight">+6 m / -7 m</td> <td class="valueRight high">05:24 min/km</td> <td class="valueRight high">142 bpm (78%)</td> <td class="valueRight">139 kcal</td> <td></td></tr>
<tr> <td class="valueRight">3</td> <td class="valueRight">Active</td> <td class="valueRight">7:06:35 AM</td> <td class="valueRight">3.22 km</td> <td class="valueRight">00:08:23.7</td> <td class="valueRight">1.61 km</td> <td class="valueRight low">-8 m</td> <td class="valueRight">+7 m / -15 m</td> <td class="valueRight high">05:13 min/km</td> <td class="valueRight high">144 bpm (79%)</td> <td class="valueRight">136 kcal</td> <td></td></tr>
<tr> <td class="valueRight">4</td> <td class="valueRight">Active</td> <td class="valueRight">7:15:00 AM</td> <td class="valueRight">4.83 km</td> <td class="valueRight">00:08:31.7</td> <td class="valueRight">1.61 km</td> <td class="valueRight high">+2 m</td> <td class="valueRight">+13 m / -12 m</td> <td class="valueRight high">05:18 min/km</td> <td class="valueRight low">148 bpm (82%)</td> <td class="valueRight">143 kcal</td> <td></td></tr>
<tr> <td class="valueRight">5</td> <td class="valueRight">Active</td> <td class="valueRight">7:23:32 AM</td> <td class="valueRight">6.44 km</td> <td class="valueRight">00:08:17.1</td> <td class="valueRight">1.61 km</td> <td class="valueRight low">-27 m</td> <td class="valueRight">+5 m / -33 m</td> <td class="valueRight high">05:08 min/km</td> <td class="valueRight high">145 bpm (80%)</td> <td class="valueRight">134 kcal</td> <td></td></tr>
<tr> <td class="valueRight">6</td> <td class="valueRight">Active</td> <td class="valueRight">7:31:50 AM</td> <td class="valueRight">8.05 km</td> <td class="valueRight">00:08:48.2</td> <td class="valueRight">1.61 km</td> <td class="valueRight low">-23 m</td> <td class="valueRight">+1 m / -24 m</td> <td class="valueRight high">05:28 min/km</td> <td class="valueRight high">144 bpm (79%)</td> <td class="valueRight">140 kcal</td> <td></td></tr>
<tr> <td class="valueRight">7</td> <td class="valueRight">Active</td> <td class="valueRight">7:40:38 AM</td> <td class="valueRight">9.66 km</td> <td class="valueRight">00:08:50.1</td> <td class="valueRight">1.61 km</td> <td class="valueRight low">-9 m</td> <td class="valueRight">+0 m / -9 m</td> <td class="valueRight high">05:29 min/km</td> <td class="valueRight high">145 bpm (80%)</td> <td class="valueRight">141 kcal</td> <td></td></tr>
<tr> <td class="valueRight">8</td> <td class="valueRight">Active</td> <td class="valueRight">7:49:29 AM</td> <td class="valueRight">11.27 km</td> <td class="valueRight">00:08:48.8</td> <td class="valueRight">1.61 km</td> <td class="valueRight high">+1 m</td> <td class="valueRight">+0 m / 1 m</td> <td class="valueRight high">05:28 min/km</td> <td class="valueRight high">145 bpm (80%)</td> <td class="valueRight">141 kcal</td> <td></td></tr>
<tr> <td class="valueRight">9</td> <td class="valueRight">Active</td> <td class="valueRight">7:58:19 AM</td> <td class="valueRight">12.87 km</td> <td class="valueRight">00:09:22.3</td> <td class="valueRight">1.61 km</td> <td class="valueRight high">+16 m</td> <td class="valueRight">+18 m / -2 m</td> <td class="valueRight low">05:49 min/km</td> <td class="valueRight high">146 bpm (80%)</td> <td class="valueRight">145 kcal</td> <td></td></tr>
<tr> <td class="valueRight">10</td> <td class="valueRight">Active</td> <td class="valueRight">8:07:42 AM</td> <td class="valueRight">14.48 km</td> <td class="valueRight">00:08:33.5</td> <td class="valueRight">1.61 km</td> <td class="valueRight low">-11 m</td> <td class="valueRight">+10 m / -22 m</td> <td class="valueRight high">05:19 min/km</td> <td class="valueRight low">148 bpm (81%)</td> <td class="valueRight">138 kcal</td> <td></td></tr>
<tr> <td class="valueRight">11</td> <td class="valueRight">Active</td> <td class="valueRight">8:16:16 AM</td> <td class="valueRight">16.09 km</td> <td class="valueRight">00:09:16.2</td> <td class="valueRight">1.61 km</td> <td class="valueRight high">+26 m</td> <td class="valueRight">+25 m / 1 m</td> <td class="valueRight low">05:45 min/km</td> <td class="valueRight low">150 bpm (82%)</td> <td class="valueRight">154 kcal</td> <td></td></tr>
<tr> <td class="valueRight">12</td> <td class="valueRight">Active</td> <td class="valueRight">8:25:33 AM</td> <td class="valueRight">17.70 km</td> <td class="valueRight">00:09:12.4</td> <td class="valueRight">1.61 km</td> <td class="valueRight high">+17 m</td> <td class="valueRight">+30 m / -14 m</td> <td class="valueRight low">05:43 min/km</td> <td class="valueRight low">151 bpm (83%)</td> <td class="valueRight">151 kcal</td> <td></td></tr>
<tr> <td class="valueRight">13</td> <td class="valueRight">Active</td> <td class="valueRight">8:34:46 AM</td> <td class="valueRight">19.31 km</td> <td class="valueRight">00:09:09.0</td> <td class="valueRight">1.61 km</td> <td class="valueRight high">+18 m</td> <td class="valueRight">+2 m / 16 m</td> <td class="valueRight low">05:41 min/km</td> <td class="valueRight low">151 bpm (83%)</td> <td class="valueRight">153 kcal</td> <td></td></tr>
<tr> <td class="valueRight">14</td> <td class="valueRight">Active</td> <td class="valueRight">8:43:55 AM</td> <td class="valueRight">20.92 km</td> <td class="valueRight">00:08:41.3</td> <td class="valueRight">1.61 km</td> <td class="valueRight low">-1 m</td> <td class="valueRight">+0 m / -1 m</td> <td class="valueRight high">05:23 min/km</td> <td class="valueRight low">152 bpm (84%)</td> <td class="valueRight">147 kcal</td> <td></td></tr>
<tr> <td class="valueRight">15</td> <td class="valueRight">Active</td> <td class="valueRight">8:52:37 AM</td> <td class="valueRight">22.53 km</td> <td class="valueRight">00:02:55.4</td> <td class="valueRight">0.57 km</td> <td class="valueRight high">+/-0 m</td> <td class="valueRight">+0 m / 0 m</td> <td class="valueRight high">05:09 min/km</td> <td class="valueRight low">155 bpm (85%)</td> <td class="valueRight">50 kcal</td> <td></td></tr>
<tr> <td class="caption" colspan="4">Totals:</td> <td class="valueRight">02:06:56.0</td> <td class="valueRight">23.10 km</td> <td class="valueRight">-10 m</td> <td class="valueRight">+117 m / -128 m</td> <td class="valueRight">05:29 min/km</td> <td class="valueRight">147 bpm (81%)</td> <td class="valueRight">2,045 kcal</td> <td class="valueRight"></td></tr>
</tbody></table>
</div>
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<h4>
Timer Pauses</h4>
<table> <tbody>
<tr> <td class="caption">No</td> <td class="caption">Start<br />
Time</td> <td class="caption">Start<br />
Distance</td> <td class="caption">Duration</td> <td class="caption">Heart Rate<br />
Before</td> <td class="caption">Heart Rate<br />
After</td></tr>
</tbody></table>
</div>
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<h4>
Stopped Times (pace below 15:32 min/km)</h4>
<table> <tbody>
<tr> <td class="caption">No</td> <td class="caption">Start<br />
Time</td> <td class="caption">Start<br />
Distance</td> <td class="caption">Duration</td> <td class="caption">Distance</td> <td class="caption">Average<br />
Pace</td> <td class="caption">Heart Rate<br />
Before</td> <td class="caption">Heart Rate<br />
After</td></tr>
<tr> <td class="valueRight">1</td> <td class="valueRight">7:28:44 AM</td> <td class="valueRight">7.46 km</td> <td class="valueRight">00:00:05.0</td> <td class="valueRight">0.00 km</td> <td class="valueRight">17:49 min/km</td> <td class="valueRight">142 bpm (78%)</td> <td class="valueRight">142 bpm (78%)</td> </tr>
<tr> <td class="valueRight">2</td> <td class="valueRight">7:38:49 AM</td> <td class="valueRight">9.37 km</td> <td class="valueRight">00:00:04.0</td> <td class="valueRight">0.00 km</td> <td class="valueRight">17:20 min/km</td> <td class="valueRight">144 bpm (79%)</td> <td class="valueRight">144 bpm (79%)</td> </tr>
<tr> <td class="valueRight">3</td> <td class="valueRight">8:00:41 AM</td> <td class="valueRight">13.32 km</td> <td class="valueRight">00:00:18.0</td> <td class="valueRight">0.01 km</td> <td class="valueRight">21:35 min/km</td> <td class="valueRight">147 bpm (80%)</td> <td class="valueRight">139 bpm (76%)</td> </tr>
<tr> <td class="valueRight">4</td> <td class="valueRight">8:01:57 AM</td> <td class="valueRight">13.50 km</td> <td class="valueRight">00:00:02.0</td> <td class="valueRight">0.00 km</td> <td class="valueRight">55:19 min/km</td> <td class="valueRight">141 bpm (78%)</td> <td class="valueRight">141 bpm (77%)</td> </tr>
<tr> <td class="valueRight">5</td> <td class="valueRight">8:19:59 AM</td> <td class="valueRight">16.76 km</td> <td class="valueRight">00:00:02.0</td> <td class="valueRight">0.00 km</td> <td class="valueRight">23:40 min/km</td> <td class="valueRight">152 bpm (84%)</td> <td class="valueRight">152 bpm (84%)</td> </tr>
<tr> <td class="valueRight">6</td> <td class="valueRight">8:42:04 AM</td> <td class="valueRight">20.64 km</td> <td class="valueRight">00:00:04.0</td> <td class="valueRight">0.00 km</td> <td class="valueRight">17:26 min/km</td> <td class="valueRight">150 bpm (83%)</td> <td class="valueRight">149 bpm (82%)</td></tr>
</tbody></table>
</div>
<div>
<h4 style="color: blue;">
Speed</h4>
<table> <tbody>
<tr> <td class="caption">Min.</td> <td class="caption">Max.</td> <td class="caption">Avg.</td></tr>
<tr> <td>5.8 km/h</td> <td>16.5 km/h</td> <td>10.9 km/h</td></tr>
</tbody></table>
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9N5_gAEeK4McYLcR_aGZqE0bLfCInbYFZOOB_ekG3F9K9ylQjwVCdZJazwnFgRY2_W-ZAYW_DdMIccL5EGG1kLsLXjaOMQ8pwnwmEJQZICS-VCKrj9ULNOWmP5cn86Or4tklExwMZg6Y9/s1600/bm-image-730871.png"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5947348296205298338" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9N5_gAEeK4McYLcR_aGZqE0bLfCInbYFZOOB_ekG3F9K9ylQjwVCdZJazwnFgRY2_W-ZAYW_DdMIccL5EGG1kLsLXjaOMQ8pwnwmEJQZICS-VCKrj9ULNOWmP5cn86Or4tklExwMZg6Y9/s320/bm-image-730871.png" /></a><br />
<span class="footnote">Splits: Recorded laps</span></div>
<div>
<h4 style="color: red;">
Heart Rate</h4>
<table> <tbody>
<tr> <td class="caption">Min.</td> <td class="caption">Max.</td> <td class="caption">Avg.</td></tr>
<tr> <td>87.0 bpm</td> <td>157.9 bpm</td> <td>146.5 bpm</td></tr>
</tbody></table>
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTMud972jGa74SRECYWArIoTj0QM5DlZN59TQFo6F0TTA_Xa7J21LIrMapZ2446e6ZVm5r1P2CCrWmttnNESyxWWLbwCBHddvDeGXM_ZDDkjhpi-Juzka9drjJSU_AoGS8ORFwdFXkAWvb/s1600/bm-image-732533.png"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5947348302450855442" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTMud972jGa74SRECYWArIoTj0QM5DlZN59TQFo6F0TTA_Xa7J21LIrMapZ2446e6ZVm5r1P2CCrWmttnNESyxWWLbwCBHddvDeGXM_ZDDkjhpi-Juzka9drjJSU_AoGS8ORFwdFXkAWvb/s320/bm-image-732533.png" /></a><br />
<span class="footnote">Splits: Recorded laps</span></div>
<div>
<h4 style="color: brown;">
Elevation</h4>
<table> <tbody>
<tr> <td class="caption">Min.</td> <td class="caption">Max.</td> <td class="caption">Avg.</td></tr>
<tr> <td>200.5 m</td> <td>280.1 m</td> <td>241.2 m</td></tr>
</tbody></table>
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSEod8ER99TzUibt33enXcRvE4MK0vQD2_NTYgM8MLec09cPfXV_eob_Ti0qR4leKv7c0ipgK_UVflJXZ0LAT-YjR1VRawdqdzzwuMXhaUE2L8nEW3-1CxCfPp4-PcuuHbAsSAO6Dx-tGQ/s1600/bm-image-734347.png"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5947348307353128178" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSEod8ER99TzUibt33enXcRvE4MK0vQD2_NTYgM8MLec09cPfXV_eob_Ti0qR4leKv7c0ipgK_UVflJXZ0LAT-YjR1VRawdqdzzwuMXhaUE2L8nEW3-1CxCfPp4-PcuuHbAsSAO6Dx-tGQ/s320/bm-image-734347.png" /></a><br />
<span class="footnote">Splits: Recorded laps</span></div>
<div contenteditable="false">
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Christianhttp://www.blogger.com/profile/03784261613745201208noreply@blogger.com0Lilydale, MN, USA44.9160768 -93.1260525999999844.8710908 -93.206733599999978 44.9610628 -93.045371599999982tag:blogger.com,1999:blog-2599682839328281969.post-57312945618202750362013-11-09T11:00:00.000-08:002013-12-07T12:33:21.454-08:00Race - Arctic Commando 5 km Trail Race - Battle Creek West, St. Paul<div class="mobile-photo">
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. </div>
<div>
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. <br />
Even won a raffle prize, stone grinding at Finn Sisu Good deal! I never win, but tey had a prize for pretty much everyone!</div>
<div>
<h4>
Summary</h4>
<table> <tbody>
<tr> <td class="captionLeft">Name</td> <td colspan="4">Arctic Commando 5 km Trail Race</td></tr>
<tr> <td class="captionLeft">Location</td> <td colspan="4">Battle Creek West, St. Paul</td></tr>
<tr> <td class="captionLeft">Start Time</td> <td>11/9/2013 9:02 AM (UTC-06:00)</td> <td class="padding"></td> <td class="captionLeft">Category</td> <td>My Activities:Running:Race</td></tr>
<tr> <td class="captionLeft">Distance</td> <td>5.06 km</td> <td class="padding"></td> <td class="captionLeft">Time</td> <td>00:24:07.0</td></tr>
<tr> <td class="captionLeft">Time Moving</td> <td>00:24:06.0</td> <td class="padding"></td> <td class="captionLeft">Stopped</td> <td>00:00:01.0</td></tr>
<tr> <td class="captionLeft">Average pace</td> <td>04:45 min/km</td> <td class="padding"></td> <td class="captionLeft">Max. pace</td> <td>03:36 min/km</td></tr>
<tr> <td class="captionLeft">Average heart rate</td> <td>168 bpm</td> <td class="padding"></td> <td class="captionLeft">Max. heart rate</td> <td>174 bpm</td></tr>
<tr> <td class="captionLeft">Total Ascent</td> <td>106 m<br />
+21 m/km</td> <td class="padding"></td> <td class="captionLeft">Total Descent</td> <td>-107 m<br />
-21 m/km</td></tr>
<tr> <td class="captionLeft">Weather</td> <td colspan="4">Cloudy; 6.1 °C</td></tr>
</tbody></table>
</div>
<br />
<div>
<iframe height="400" src="http://www.attackpoint.org/sessiondata.jsp?sessionid=3380218" width="660"></iframe></div>
<div>
<h4 style="color: red;">
Heart Rate</h4>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-hkwQzVqK-HeAUSNlywhHo47b2nXYPUyQp2bWDGKLY6f46hQNMhdSIvy3Y0pseCIWDZ-pf8TqEwhp2ZGTMoEXmnn-3POlSIcGtHjFUByrdyUvw9V8396WIUf9oHcWHjMa4iVE2tDe_QHg/s1600/bm-image-753124.png"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5954642103010986738" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-hkwQzVqK-HeAUSNlywhHo47b2nXYPUyQp2bWDGKLY6f46hQNMhdSIvy3Y0pseCIWDZ-pf8TqEwhp2ZGTMoEXmnn-3POlSIcGtHjFUByrdyUvw9V8396WIUf9oHcWHjMa4iVE2tDe_QHg/s320/bm-image-753124.png" /></a><br />
<span class="footnote">Splits: Recorded laps</span></div>
<br />
<div>
<h4 style="color: blue;">
Pace</h4>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhc8xYvJIIj0_roAFO5T2c__8cZ4T6YM7mYV5HMcAM29ob0iW2NsPxYtjAujoTauKIxgdiDjQm-1g-bJTTFv38IrRoSugHzae2uoLyg4Vr9Afy-mLd_sd-ofn5cUlf5FYDY8O_3emGhCsFq/s1600/bm-image-755999.png"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5954642117535915586" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhc8xYvJIIj0_roAFO5T2c__8cZ4T6YM7mYV5HMcAM29ob0iW2NsPxYtjAujoTauKIxgdiDjQm-1g-bJTTFv38IrRoSugHzae2uoLyg4Vr9Afy-mLd_sd-ofn5cUlf5FYDY8O_3emGhCsFq/s320/bm-image-755999.png" /></a><br />
<span class="footnote">Splits: Recorded laps</span></div>
<br />
<div>
<h4 style="color: brown;">
Elevation</h4>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5VLAMF4iALNeNFWmyxWtn8blVsJcSVgD80r4b3GocvSfqMKpkSoOSUMrYQiZNJXyu2MK7GJWeBS1GlHaYSltbfqLH54sL5IM8YCeA1PJP-00fo9FyJA8cY-svPUh5iHejFDikESKgeAPx/s1600/bm-image-760141.png"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5954642134577785490" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5VLAMF4iALNeNFWmyxWtn8blVsJcSVgD80r4b3GocvSfqMKpkSoOSUMrYQiZNJXyu2MK7GJWeBS1GlHaYSltbfqLH54sL5IM8YCeA1PJP-00fo9FyJA8cY-svPUh5iHejFDikESKgeAPx/s320/bm-image-760141.png" /></a><br />
<span class="footnote">Splits: Recorded laps</span></div>
<div contenteditable="false">
<i>Created with <a href="http://www.sporttracks-plugins.com/SportTracksPlugins3/de/MyPlugins/Activity%20Documentation%20Plugin" target="_blank">Activity Documentation Plugin</a> for <a href="http://www.zonefivesoftware.com/SportTracks" target="_blank">SportTracks</a><br />(see <a href="http://www.sporttracks-plugins.com/" target="_blank">http://www.sporttracks-plugins.com</a>)</i></div>
Christianhttp://www.blogger.com/profile/03784261613745201208noreply@blogger.com0Battle Creek Community Recreation Center, 75 South Winthrop Street, Saint Paul, MN 55119, USA44.941 -93.01258460000002521.988630000000004 -134.32117860000002 67.89337 -51.703990600000026tag:blogger.com,1999:blog-2599682839328281969.post-34489266856652569582013-10-31T16:19:00.002-07:002013-10-31T16:19:36.122-07:0030:00 L3 around Como Lake<div class="mobile-photo">
</div>
<div class="mobile-photo">
</div>
<div class="mobile-photo">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpoMPa1KKlu2znK-NCB18WMNeQjZqQcpwRAGoNzVdlEiYEr9SFKT090WgwZDCm0Ce_xXKGUnVJF5snnYA6x1ZZ-8fVo9gmHuxiHJjPelBtJ3MDvIwW8Tf2bvkHyy4nKxPF22rPVRi6Ff-_/s1600/dc926f98-2b41-45d7-91b0-882b9238af14_0-714423.png"><img alt="" border="0" height="400" id="BLOGGER_PHOTO_ID_5941062109087279186" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpoMPa1KKlu2znK-NCB18WMNeQjZqQcpwRAGoNzVdlEiYEr9SFKT090WgwZDCm0Ce_xXKGUnVJF5snnYA6x1ZZ-8fVo9gmHuxiHJjPelBtJ3MDvIwW8Tf2bvkHyy4nKxPF22rPVRi6Ff-_/s400/dc926f98-2b41-45d7-91b0-882b9238af14_0-714423.png" width="367" /></a></div>
<table class="frameless" style="width: 100%px;"> <tbody>
<tr> <td class="frameless" valign="top"><div>
<h4>
<br /></h4>
<h4>
Summary</h4>
<table><tbody>
<tr><td class="captionLeft">Name</td><td colspan="4">30:00 L3 around Como Lake</td></tr>
<tr><td class="captionLeft">Location</td><td colspan="4">Hamline Midway/Como Park</td></tr>
<tr><td class="captionLeft">Start Time</td><td>10/31/2013 5:37 AM (UTC-05:00)</td><td class="padding"></td><td class="captionLeft">Category</td><td>My Activities:Running</td></tr>
<tr><td class="captionLeft">Distance</td><td>15.47 km</td><td class="padding"></td><td class="captionLeft">Time</td><td>01:25:10.0</td></tr>
<tr><td class="captionLeft">Time Moving</td><td>01:23:53.0</td><td class="padding"></td><td class="captionLeft">Stopped</td><td>00:01:17.0</td></tr>
<tr><td class="captionLeft">Average pace</td><td>05:30 min/km</td><td class="padding"></td><td class="captionLeft">Max. pace</td><td>04:16 min/km</td></tr>
<tr><td class="captionLeft">Average heart rate</td><td>145 bpm</td><td class="padding"></td><td class="captionLeft">Max. heart rate</td><td>164 bpm</td></tr>
<tr><td class="captionLeft">Total Ascent</td><td>40 m<br />
+3 m/km</td><td class="padding"></td><td class="captionLeft">Total Descent</td><td>-40 m<br />
-3 m/km</td></tr>
<tr><td class="captionLeft">Weather</td><td colspan="4">Cloudy; 7.8 °C</td></tr>
<tr><td class="captionLeft">Calories</td><td colspan="4">1,073 kcal</td></tr>
<tr><td class="captionLeft">Notes</td><td colspan="4">Good morning for a run, mild and moist. The plan called for a 30:00 L3/Anaerobic Treshold session. Not wanting to get too far away from home, decided to do it around Como Lake.<br />
Easy 5 km warmup<br />
30:00 L3<br />
Easy cooldown.<br />
I felt very good throughout the distance, maybe with the exception of running with short sleeves (I took my jacket of after warm-up). A light long-sleeved tech shirt might have been a better option but I am glad I did not wear any heavy gear. Cardio and breathing-wise I could have kept this pace going for a long time. Mellie did not show any signs of getting tired, either even though she was on leash for the entire run. We are getting fit :-) My last 10:00 split was the fastest one because it was all flat. The first 10:00 was the hilliest stretch.</td></tr>
<tr><td class="captionLeft" colspan="5">Custom Data Fields:</td></tr>
<tr><td class="captionLeft">* TRIMP:</td><td colspan="4">182</td></tr>
</tbody></table>
</div>
<div>
<br />
<br /></div>
</td> <td class="frameless" valign="top"></td></tr>
</tbody></table>
<div>
<h4>
Equipment</h4>
<table><tbody>
<tr><td class="caption">No</td><td class="caption">Photo</td><td class="caption">Name</td><td class="caption">Type</td><td class="caption">Time Used</td><td class="caption">Distance<br />
Used</td><td class="caption">Life<br />
remaining</td></tr>
<tr><td><b>1</b></td><td></td><td><b>Nike - Air Pegasus+ 29 Trail WR</b></td><td><b>Running shoe</b></td><td style="text-align: right;"><b>1d 20:50:00</b></td><td style="text-align: right;"><b>443.2 km</b></td><td style="text-align: right;"><b>556.8 km</b></td></tr>
</tbody></table>
</div>
<div>
<h4>
Splits</h4>
<table><tbody>
<tr><td class="caption">No</td><td class="caption">Type</td><td class="caption">Start<br />
Time</td><td class="caption">Start<br />
Distance</td><td class="caption">Duration</td><td class="caption">Distance</td><td class="caption">Elevation<br />
Change</td><td class="caption">Ascent/<br />
Descent</td><td class="caption">Average<br />
Pace</td><td class="caption">Average<br />
Heart rate</td><td class="caption">Calories<br />
Burnt</td><td class="caption">Notes</td></tr>
<tr><td class="valueRight">1</td><td class="valueRight">Active</td><td class="valueRight">5:37:14 AM</td><td class="valueRight">0.00 km</td><td class="valueRight">00:32:18.6</td><td class="valueRight">5.35 km</td><td class="valueRight low">-13 m</td><td class="valueRight">+13 m / -26 m</td><td class="valueRight low">06:02 min/km</td><td class="valueRight high">133 bpm (73%)</td><td class="valueRight">378 kcal</td><td></td></tr>
<tr><td class="valueRight">2</td><td class="valueRight">Active</td><td class="valueRight">6:09:33 AM</td><td class="valueRight">5.35 km</td><td class="valueRight">00:10:00.0</td><td class="valueRight">2.12 km</td><td class="valueRight low">+/-0 m</td><td class="valueRight">+6 m / -6 m</td><td class="valueRight high">04:42 min/km</td><td class="valueRight low">157 bpm (86%)</td><td class="valueRight">145 kcal</td><td></td></tr>
<tr><td class="valueRight">3</td><td class="valueRight">Active</td><td class="valueRight">6:19:34 AM</td><td class="valueRight">7.47 km</td><td class="valueRight">00:00:03.4</td><td class="valueRight">0.01 km</td><td class="valueRight high">+/-0 m</td><td class="valueRight">+0 m / 0 m</td><td class="valueRight low">05:43 min/km</td><td class="valueRight low">159 bpm (87%)</td><td class="valueRight">0 kcal</td><td></td></tr>
<tr><td class="valueRight">4</td><td class="valueRight">Active</td><td class="valueRight">6:19:37 AM</td><td class="valueRight">7.48 km</td><td class="valueRight">00:10:00.0</td><td class="valueRight">2.13 km</td><td class="valueRight high">+1 m</td><td class="valueRight">+4 m / -3 m</td><td class="valueRight high">04:41 min/km</td><td class="valueRight low">159 bpm (88%)</td><td class="valueRight">148 kcal</td><td></td></tr>
<tr><td class="valueRight">5</td><td class="valueRight">Active</td><td class="valueRight">6:29:38 AM</td><td class="valueRight">9.61 km</td><td class="valueRight">00:00:02.9</td><td class="valueRight">0.01 km</td><td class="valueRight low">+/-0 m</td><td class="valueRight">+0 m / 0 m</td><td class="valueRight high">05:18 min/km</td><td class="valueRight low">160 bpm (88%)</td><td class="valueRight">0 kcal</td><td></td></tr>
<tr><td class="valueRight">6</td><td class="valueRight">Active</td><td class="valueRight">6:29:41 AM</td><td class="valueRight">9.62 km</td><td class="valueRight">00:10:00.0</td><td class="valueRight">2.19 km</td><td class="valueRight low">-3 m</td><td class="valueRight">+0 m / -3 m</td><td class="valueRight high">04:33 min/km</td><td class="valueRight low">162 bpm (89%)</td><td class="valueRight">151 kcal</td><td></td></tr>
<tr><td class="valueRight">7</td><td class="valueRight">Active</td><td class="valueRight">6:39:42 AM</td><td class="valueRight">11.82 km</td><td class="valueRight">00:00:02.2</td><td class="valueRight">0.01 km</td><td class="valueRight low">+/-0 m</td><td class="valueRight">+0 m / 0 m</td><td class="valueRight low">07:11 min/km</td><td class="valueRight low">160 bpm (88%)</td><td class="valueRight">0 kcal</td><td></td></tr>
<tr><td class="valueRight">8</td><td class="valueRight">Active</td><td class="valueRight">6:39:44 AM</td><td class="valueRight">11.82 km</td><td class="valueRight">00:00:24.5</td><td class="valueRight">0.03 km</td><td class="valueRight high">+/-0 m</td><td class="valueRight">+0 m / 0 m</td><td class="valueRight low">11:49 min/km</td><td class="valueRight low">154 bpm (85%)</td><td class="valueRight">6 kcal</td><td></td></tr>
<tr><td class="valueRight">9</td><td class="valueRight">Active</td><td class="valueRight">6:40:09 AM</td><td class="valueRight">11.86 km</td><td class="valueRight">00:05:00.0</td><td class="valueRight">0.67 km</td><td class="valueRight high">+8 m</td><td class="valueRight">+5 m / 3 m</td><td class="valueRight low">07:29 min/km</td><td class="valueRight high">134 bpm (73%)</td><td class="valueRight">37 kcal</td><td></td></tr>
<tr><td class="valueRight">10</td><td class="valueRight">Active</td><td class="valueRight">6:45:10 AM</td><td class="valueRight">12.52 km</td><td class="valueRight">00:17:18.8</td><td class="valueRight">2.98 km</td><td class="valueRight high">+16 m</td><td class="valueRight">+15 m / 0 m</td><td class="valueRight low">05:48 min/km</td><td class="valueRight low">146 bpm (80%)</td><td class="valueRight">208 kcal</td><td></td></tr>
<tr><td class="caption" colspan="4">Totals:</td><td class="valueRight">01:25:10.0</td><td class="valueRight">15.47 km</td><td class="valueRight">+8 m</td><td class="valueRight">+44 m / -36 m</td><td class="valueRight">05:30 min/km</td><td class="valueRight">145 bpm (80%)</td><td class="valueRight">1,073 kcal</td><td class="valueRight"></td></tr>
</tbody></table>
</div>
<div>
<h4>
Timer Pauses</h4>
<table><tbody>
<tr><td class="caption">No</td><td class="caption">Start<br />
Time</td><td class="caption">Start<br />
Distance</td><td class="caption">Duration</td><td class="caption">Heart Rate<br />
Before</td><td class="caption">Heart Rate<br />
After</td></tr>
</tbody></table>
</div>
<br /><div>
<h4>
Speed</h4>
<table><tbody>
<tr><td class="caption">Min.</td><td class="caption">Max.</td><td class="caption">Avg.</td></tr>
<tr><td>1.1 km/h</td><td>14.0 km/h</td><td>10.9 km/h</td></tr>
</tbody></table>
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFhyphenhyphenJKTY1Z34fx-BsewfqNrnKsjKLgDZuY3sp-DD1Cbs0ijUhRHoVXt-XWQetr7XLsyd0h7YRWj3qwsnlNtI-P8_6f7tJ8x3ZsVV7UnUcSWt9qSpdo-BWvvPsNMhH_7WZcG23-hKCuxtb8/s1600/bm-image-722687.png"><img alt="" border="0" height="130" id="BLOGGER_PHOTO_ID_5941062142192427586" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFhyphenhyphenJKTY1Z34fx-BsewfqNrnKsjKLgDZuY3sp-DD1Cbs0ijUhRHoVXt-XWQetr7XLsyd0h7YRWj3qwsnlNtI-P8_6f7tJ8x3ZsVV7UnUcSWt9qSpdo-BWvvPsNMhH_7WZcG23-hKCuxtb8/s400/bm-image-722687.png" width="400" /></a><br />
<span class="footnote">Splits: Recorded laps</span></div>
<div>
<h4>
Heart Rate</h4>
<table><tbody>
<tr><td class="caption">Min.</td><td class="caption">Max.</td><td class="caption">Avg.</td></tr>
<tr><td>85.3 bpm</td><td>163.8 bpm</td><td>144.9 bpm</td></tr>
</tbody></table>
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKME3b6UbJLx0y1_4CLdBpZOhyphenhyphencyz9S_tenVKI_xG-3y1ocJ-XWN9rsqm7ePm4WOanKpl_9c_P8_vjgrXvo2msqXyjyuOfAKvZ3F8BGBnlilgJYddMd2NVyAbseF_4Y2F2Y_NySbyd1Gsn/s1600/bm-image-725330.png"><img alt="" border="0" height="130" id="BLOGGER_PHOTO_ID_5941062152860252354" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKME3b6UbJLx0y1_4CLdBpZOhyphenhyphencyz9S_tenVKI_xG-3y1ocJ-XWN9rsqm7ePm4WOanKpl_9c_P8_vjgrXvo2msqXyjyuOfAKvZ3F8BGBnlilgJYddMd2NVyAbseF_4Y2F2Y_NySbyd1Gsn/s400/bm-image-725330.png" width="400" /></a><br />
<span class="footnote">Splits: Recorded laps</span></div>
<div>
<h4>
Elevation</h4>
<table><tbody>
<tr><td class="caption">Min.</td><td class="caption">Max.</td><td class="caption">Avg.</td></tr>
<tr><td>243.5 m</td><td>267.5 m</td><td>253.3 m</td></tr>
</tbody></table>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiy0J3hW1mlJSy6FyoD4gOjgjbtRd5zDI1jJ8p2GdU1AUO6t006ifC-XTVVVRNkW7VMtJKg2a7U7BgT9xV7aqGVToMuzbgMTaZN_-xv6SZIz7CdJxJYSd1cNGQxino5_KiMLAuDN0kCnmpe/s1600/bm-image-728453.png"><img alt="" border="0" height="130" id="BLOGGER_PHOTO_ID_5941062169289580418" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiy0J3hW1mlJSy6FyoD4gOjgjbtRd5zDI1jJ8p2GdU1AUO6t006ifC-XTVVVRNkW7VMtJKg2a7U7BgT9xV7aqGVToMuzbgMTaZN_-xv6SZIz7CdJxJYSd1cNGQxino5_KiMLAuDN0kCnmpe/s400/bm-image-728453.png" width="400" /></a><br />
<span class="footnote">Splits: Recorded laps</span></div>
<div contenteditable="false">
<i>Created with <a href="http://www.sporttracks-plugins.com/SportTracksPlugins3/de/MyPlugins/Activity%20Documentation%20Plugin" target="_blank">Activity Documentation Plugin</a> for <a href="http://www.zonefivesoftware.com/SportTracks" target="_blank">SportTracks</a><br />(see <a href="http://www.sporttracks-plugins.com/" target="_blank">http://www.sporttracks-plugins.com</a>)</i></div>
Christianhttp://www.blogger.com/profile/03784261613745201208noreply@blogger.com0tag:blogger.com,1999:blog-2599682839328281969.post-19533717789556528162013-10-24T19:22:00.001-07:002013-10-24T19:22:03.694-07:00Sisu MYR: Interval - 11 x 2:30 L4 Hill Bounding at Battle Creek at Battle Creek West<div class="mobile-photo">
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<h1>
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<table class="frameless" style="width: 100%px;"> <tbody>
<tr> <td class="frameless" valign="top"><div>
<h4>
Summary</h4>
<table> <tbody>
<tr> <td class="captionLeft">Name</td> <td colspan="4">11 x 2:30 L4 Hill Bounding at Battle Creek</td></tr>
<tr> <td class="captionLeft">Location</td> <td colspan="4">Battle Creek West, St. Paul</td></tr>
<tr> <td class="captionLeft">Start Time</td> <td>10/22/2013 6:32 PM (UTC-05:00)</td> <td class="padding"></td> <td class="captionLeft">Category</td> <td>My Activities:Running:Interval</td></tr>
<tr> <td class="captionLeft">Distance</td> <td>12.58 km</td> <td class="padding"></td> <td class="captionLeft">Time</td> <td>01:33:55.0</td></tr>
<tr> <td class="captionLeft">Time Moving</td> <td>01:23:37.0</td> <td class="padding"></td> <td class="captionLeft">Stopped</td> <td>00:10:18.0</td></tr>
<tr> <td class="captionLeft">Average pace</td> <td>07:27 min/km</td> <td class="padding"></td> <td class="captionLeft">Max. pace</td> <td>04:39 min/km</td></tr>
<tr> <td class="captionLeft">Average heart rate</td> <td>140 bpm</td> <td class="padding"></td> <td class="captionLeft">Max. heart rate</td> <td>170 bpm</td></tr>
<tr> <td class="captionLeft">Total Ascent</td> <td>382 m<br />
+31 m/km</td> <td class="padding"></td> <td class="captionLeft">Total Descent</td> <td>-385 m<br />
-31 m/km</td></tr>
<tr> <td class="captionLeft">Weather</td> <td colspan="4">2.0 °C</td></tr>
<tr> <td class="captionLeft">Calories</td> <td colspan="4">1,048 kcal</td></tr>
<tr> <td class="captionLeft">Notes</td> <td colspan="4">11 x 2:30 L4 Hill Bounding at Battle Creek. The best workout this season. Had individual attention on my bounding technique from Chris and Jeremy. This was one tough SOB of a workout with legs turning to rubber and snapping for air like a fish on dry land. And it started snowing towards the end of the workout. Fun, fun, fun!!!</td></tr>
<tr> <td class="captionLeft" colspan="5">Custom Data Fields:</td></tr>
</tbody></table>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEir1cBmY3nR5q1jVimtcmeoOdYhMtg9b96ffhqZeXorgR1crNnakncy1pphyphenhyphenlO-5SZydeaA6RBAII5ZPbosRW2PjsVeyGcqm5j91huNV299rEzVcz3RsutsRA_9ZfhtRmzDY0wWfNWkLf8-/s1600/bm-image-777878.png"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5938511170681524162" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEir1cBmY3nR5q1jVimtcmeoOdYhMtg9b96ffhqZeXorgR1crNnakncy1pphyphenhyphenlO-5SZydeaA6RBAII5ZPbosRW2PjsVeyGcqm5j91huNV299rEzVcz3RsutsRA_9ZfhtRmzDY0wWfNWkLf8-/s320/bm-image-777878.png" /></a><br />
<i>Map: Street - openstreetmap.org (CycleMap)</i></div>
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<h4>
Equipment</h4>
<table> <tbody>
<tr> <td class="caption">No</td> <td class="caption">Photo</td> <td class="caption">Name</td> <td class="caption">Type</td> <td class="caption">Time Used</td> <td class="caption">Distance<br />
Used</td> <td class="caption">Life<br />
remaining</td></tr>
<tr> <td><b>1</b></td> <td></td> <td><b>Nike - Air Pegasus+ 29 Trail WR</b></td> <td><b>Running shoe</b></td> <td style="text-align: right;"><b>1d 19:25:00</b></td> <td style="text-align: right;"><b>427.7 km</b></td> <td style="text-align: right;"><b>572.3 km</b></td></tr>
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<h4>
Splits</h4>
<table> <tbody>
<tr> <td class="caption">No</td> <td class="caption">Type</td> <td class="caption">Start<br />
Time</td> <td class="caption">Start<br />
Distance</td> <td class="caption">Duration</td> <td class="caption">Distance</td> <td class="caption">Elevation<br />
Change</td> <td class="caption">Ascent/<br />
Descent</td> <td class="caption">Average<br />
Pace</td> <td class="caption">Average<br />
Heart rate</td> <td class="caption">Calories<br />
Burnt</td> <td class="caption">Notes</td></tr>
<tr> <td class="valueRight">1</td> <td class="valueRight">Active</td> <td class="valueRight">6:32:49 PM</td> <td class="valueRight">0.00 km</td> <td class="valueRight">00:14:59.0</td> <td class="valueRight">2.43 km</td> <td class="valueRight low">-13 m</td> <td class="valueRight">+39 m / -52 m</td> <td class="valueRight high">06:09 min/km</td> <td class="valueRight low">142 bpm (78%)</td> <td class="valueRight">220 kcal</td> <td></td></tr>
<tr> <td class="valueRight">2</td> <td class="valueRight">Active</td> <td class="valueRight">6:47:49 PM</td> <td class="valueRight">2.43 km</td> <td class="valueRight">00:03:20.8</td> <td class="valueRight">0.03 km</td> <td class="valueRight high">+1 m</td> <td class="valueRight">+2 m / -1 m</td> <td class="valueRight low">01:59:57 h/km</td> <td class="valueRight high">98 bpm (54%)</td> <td class="valueRight">1 kcal</td> <td></td></tr>
<tr> <td class="valueRight">3</td> <td class="valueRight">Active</td> <td class="valueRight">6:51:09 PM</td> <td class="valueRight">2.46 km</td> <td class="valueRight">00:03:06.8</td> <td class="valueRight">0.52 km</td> <td class="valueRight high">+30 m</td> <td class="valueRight">+29 m / 0 m</td> <td class="valueRight high">05:58 min/km</td> <td class="valueRight low">152 bpm (83%)</td> <td class="valueRight">42 kcal</td> <td></td></tr>
<tr> <td class="valueRight">4</td> <td class="valueRight">Active</td> <td class="valueRight">6:54:16 PM</td> <td class="valueRight">2.98 km</td> <td class="valueRight">00:03:35.7</td> <td class="valueRight">0.51 km</td> <td class="valueRight low">-28 m</td> <td class="valueRight">+1 m / -29 m</td> <td class="valueRight high">07:04 min/km</td> <td class="valueRight low">141 bpm (78%)</td> <td class="valueRight">38 kcal</td> <td></td></tr>
<tr> <td class="valueRight">5</td> <td class="valueRight">Active</td> <td class="valueRight">6:57:52 PM</td> <td class="valueRight">3.49 km</td> <td class="valueRight">00:02:36.2</td> <td class="valueRight">0.42 km</td> <td class="valueRight high">+28 m</td> <td class="valueRight">+28 m / 0 m</td> <td class="valueRight high">06:09 min/km</td> <td class="valueRight low">159 bpm (87%)</td> <td class="valueRight">38 kcal</td> <td></td></tr>
<tr> <td class="valueRight">6</td> <td class="valueRight">Active</td> <td class="valueRight">7:00:28 PM</td> <td class="valueRight">3.91 km</td> <td class="valueRight">00:03:20.2</td> <td class="valueRight">0.42 km</td> <td class="valueRight low">-28 m</td> <td class="valueRight">+1 m / -28 m</td> <td class="valueRight low">07:52 min/km</td> <td class="valueRight high">137 bpm (75%)</td> <td class="valueRight">33 kcal</td> <td></td></tr>
<tr> <td class="valueRight">7</td> <td class="valueRight">Active</td> <td class="valueRight">7:03:49 PM</td> <td class="valueRight">4.34 km</td> <td class="valueRight">00:02:38.9</td> <td class="valueRight">0.44 km</td> <td class="valueRight high">+28 m</td> <td class="valueRight">+28 m / 0 m</td> <td class="valueRight high">05:59 min/km</td> <td class="valueRight low">159 bpm (87%)</td> <td class="valueRight">40 kcal</td> <td></td></tr>
<tr> <td class="valueRight">8</td> <td class="valueRight">Active</td> <td class="valueRight">7:06:28 PM</td> <td class="valueRight">4.78 km</td> <td class="valueRight">00:03:21.5</td> <td class="valueRight">0.45 km</td> <td class="valueRight low">-30 m</td> <td class="valueRight">+1 m / -31 m</td> <td class="valueRight low">07:32 min/km</td> <td class="valueRight low">140 bpm (77%)</td> <td class="valueRight">37 kcal</td> <td></td></tr>
<tr> <td class="valueRight">9</td> <td class="valueRight">Active</td> <td class="valueRight">7:09:49 PM</td> <td class="valueRight">5.22 km</td> <td class="valueRight">00:02:44.4</td> <td class="valueRight">0.42 km</td> <td class="valueRight high">+29 m</td> <td class="valueRight">+28 m / 0 m</td> <td class="valueRight high">06:30 min/km</td> <td class="valueRight low">154 bpm (85%)</td> <td class="valueRight">36 kcal</td> <td></td></tr>
<tr> <td class="valueRight">10</td> <td class="valueRight">Active</td> <td class="valueRight">7:12:34 PM</td> <td class="valueRight">5.65 km</td> <td class="valueRight">00:03:18.5</td> <td class="valueRight">0.42 km</td> <td class="valueRight low">-29 m</td> <td class="valueRight">+1 m / -29 m</td> <td class="valueRight low">07:51 min/km</td> <td class="valueRight high">136 bpm (75%)</td> <td class="valueRight">36 kcal</td> <td></td></tr>
<tr> <td class="valueRight">11</td> <td class="valueRight">Active</td> <td class="valueRight">7:15:52 PM</td> <td class="valueRight">6.07 km</td> <td class="valueRight">00:02:34.2</td> <td class="valueRight">0.42 km</td> <td class="valueRight high">+29 m</td> <td class="valueRight">+29 m / 0 m</td> <td class="valueRight high">06:04 min/km</td> <td class="valueRight low">156 bpm (85%)</td> <td class="valueRight">36 kcal</td> <td></td></tr>
<tr> <td class="valueRight">12</td> <td class="valueRight">Active</td> <td class="valueRight">7:18:26 PM</td> <td class="valueRight">6.49 km</td> <td class="valueRight">00:03:27.3</td> <td class="valueRight">0.43 km</td> <td class="valueRight low">-28 m</td> <td class="valueRight">+1 m / -29 m</td> <td class="valueRight low">08:07 min/km</td> <td class="valueRight high">134 bpm (73%)</td> <td class="valueRight">33 kcal</td> <td></td></tr>
<tr> <td class="valueRight">13</td> <td class="valueRight">Active</td> <td class="valueRight">7:21:54 PM</td> <td class="valueRight">6.92 km</td> <td class="valueRight">00:02:32.9</td> <td class="valueRight">0.41 km</td> <td class="valueRight high">+28 m</td> <td class="valueRight">+28 m / 0 m</td> <td class="valueRight high">06:11 min/km</td> <td class="valueRight low">156 bpm (86%)</td> <td class="valueRight">36 kcal</td> <td></td></tr>
<tr> <td class="valueRight">14</td> <td class="valueRight">Active</td> <td class="valueRight">7:24:27 PM</td> <td class="valueRight">7.33 km</td> <td class="valueRight">00:04:12.0</td> <td class="valueRight">0.42 km</td> <td class="valueRight low">-29 m</td> <td class="valueRight">+0 m / -29 m</td> <td class="valueRight low">09:56 min/km</td> <td class="valueRight high">130 bpm (71%)</td> <td class="valueRight">29 kcal</td> <td></td></tr>
<tr> <td class="valueRight">15</td> <td class="valueRight">Active</td> <td class="valueRight">7:28:39 PM</td> <td class="valueRight">7.75 km</td> <td class="valueRight">00:02:46.1</td> <td class="valueRight">0.41 km</td> <td class="valueRight high">+29 m</td> <td class="valueRight">+29 m / 0 m</td> <td class="valueRight high">06:45 min/km</td> <td class="valueRight low">155 bpm (85%)</td> <td class="valueRight">35 kcal</td> <td></td></tr>
<tr> <td class="valueRight">16</td> <td class="valueRight">Active</td> <td class="valueRight">7:31:25 PM</td> <td class="valueRight">8.16 km</td> <td class="valueRight">00:03:45.2</td> <td class="valueRight">0.42 km</td> <td class="valueRight low">-29 m</td> <td class="valueRight">+2 m / -30 m</td> <td class="valueRight low">08:50 min/km</td> <td class="valueRight high">134 bpm (73%)</td> <td class="valueRight">33 kcal</td> <td></td></tr>
<tr> <td class="valueRight">17</td> <td class="valueRight">Active</td> <td class="valueRight">7:35:10 PM</td> <td class="valueRight">8.58 km</td> <td class="valueRight">00:02:33.6</td> <td class="valueRight">0.42 km</td> <td class="valueRight high">+29 m</td> <td class="valueRight">+29 m / 0 m</td> <td class="valueRight high">06:03 min/km</td> <td class="valueRight low">155 bpm (85%)</td> <td class="valueRight">36 kcal</td> <td></td></tr>
<tr> <td class="valueRight">18</td> <td class="valueRight">Active</td> <td class="valueRight">7:37:44 PM</td> <td class="valueRight">9.01 km</td> <td class="valueRight">00:03:49.3</td> <td class="valueRight">0.42 km</td> <td class="valueRight low">-29 m</td> <td class="valueRight">+2 m / -31 m</td> <td class="valueRight low">09:00 min/km</td> <td class="valueRight high">132 bpm (73%)</td> <td class="valueRight">35 kcal</td> <td></td></tr>
<tr> <td class="valueRight">19</td> <td class="valueRight">Active</td> <td class="valueRight">7:41:33 PM</td> <td class="valueRight">9.43 km</td> <td class="valueRight">00:02:29.3</td> <td class="valueRight">0.41 km</td> <td class="valueRight high">+29 m</td> <td class="valueRight">+29 m / 0 m</td> <td class="valueRight high">06:03 min/km</td> <td class="valueRight low">152 bpm (84%)</td> <td class="valueRight">36 kcal</td> <td></td></tr>
<tr> <td class="valueRight">20</td> <td class="valueRight">Active</td> <td class="valueRight">7:44:02 PM</td> <td class="valueRight">9.84 km</td> <td class="valueRight">00:03:53.2</td> <td class="valueRight">0.42 km</td> <td class="valueRight low">-29 m</td> <td class="valueRight">+1 m / -30 m</td> <td class="valueRight low">09:16 min/km</td> <td class="valueRight high">130 bpm (71%)</td> <td class="valueRight">32 kcal</td> <td></td></tr>
<tr> <td class="valueRight">21</td> <td class="valueRight">Active</td> <td class="valueRight">7:47:56 PM</td> <td class="valueRight">10.26 km</td> <td class="valueRight">00:02:31.2</td> <td class="valueRight">0.42 km</td> <td class="valueRight high">+30 m</td> <td class="valueRight">+30 m / 0 m</td> <td class="valueRight high">06:00 min/km</td> <td class="valueRight low">153 bpm (84%)</td> <td class="valueRight">36 kcal</td> <td></td></tr>
<tr> <td class="valueRight">22</td> <td class="valueRight">Active</td> <td class="valueRight">7:50:27 PM</td> <td class="valueRight">10.68 km</td> <td class="valueRight">00:04:12.2</td> <td class="valueRight">0.43 km</td> <td class="valueRight low">-30 m</td> <td class="valueRight">+1 m / -31 m</td> <td class="valueRight low">09:48 min/km</td> <td class="valueRight high">128 bpm (70%)</td> <td class="valueRight">31 kcal</td> <td></td></tr>
<tr> <td class="valueRight">23</td> <td class="valueRight">Active</td> <td class="valueRight">7:54:39 PM</td> <td class="valueRight">11.11 km</td> <td class="valueRight">00:02:36.2</td> <td class="valueRight">0.43 km</td> <td class="valueRight high">+30 m</td> <td class="valueRight">+30 m / 0 m</td> <td class="valueRight high">06:04 min/km</td> <td class="valueRight low">150 bpm (82%)</td> <td class="valueRight">36 kcal</td> <td></td></tr>
<tr> <td class="valueRight">24</td> <td class="valueRight">Active</td> <td class="valueRight">7:57:15 PM</td> <td class="valueRight">11.54 km</td> <td class="valueRight">00:09:29.0</td> <td class="valueRight">1.07 km</td> <td class="valueRight low">-18 m</td> <td class="valueRight">+19 m / -36 m</td> <td class="valueRight low">08:50 min/km</td> <td class="valueRight high">129 bpm (71%)</td> <td class="valueRight">83 kcal</td> <td></td></tr>
<tr> <td class="caption" colspan="4">Totals:</td> <td class="valueRight">01:33:55.0</td> <td class="valueRight">12.58 km</td> <td class="valueRight">+/-0 m</td> <td class="valueRight">+385 m / -385 m</td> <td class="valueRight">07:27 min/km</td> <td class="valueRight">140 bpm (77%)</td> <td class="valueRight">1,048 kcal</td> <td class="valueRight"></td></tr>
</tbody></table>
</div>
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<h4 style="color: blue;">
Speed</h4>
<table> <tbody>
<tr> <td class="caption">Min.</td> <td class="caption">Max.</td> <td class="caption">Avg.</td></tr>
<tr> <td>0.2 km/h</td> <td>12.9 km/h</td> <td>8.0 km/h</td></tr>
</tbody></table>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAKlMmPjECAEZjetjQ2HwxTd9uKrkU-jHpahC_CDPeiB6yPLCt-zSrhaNqHSDXCinjuuwVVI3HewlfzlzRPon-rWfMK0lt_StSrd-VmQLqtJ-Mcb5QHGMxzxqCuAvOeiY66r4pMhuiZqX7/s1600/bm-image-781082.png"><img alt="" border="0" height="208" id="BLOGGER_PHOTO_ID_5938511194387500978" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAKlMmPjECAEZjetjQ2HwxTd9uKrkU-jHpahC_CDPeiB6yPLCt-zSrhaNqHSDXCinjuuwVVI3HewlfzlzRPon-rWfMK0lt_StSrd-VmQLqtJ-Mcb5QHGMxzxqCuAvOeiY66r4pMhuiZqX7/s640/bm-image-781082.png" width="640" /></a><br />
<span class="footnote">Splits: Recorded laps</span></div>
<div>
<h4 style="color: red;">
Heart Rate</h4>
<table> <tbody>
<tr> <td class="caption">Min.</td> <td class="caption">Max.</td> <td class="caption">Avg.</td></tr>
<tr> <td>91.5 bpm</td> <td>170.0 bpm</td> <td>139.7 bpm</td></tr>
</tbody></table>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhptnQBzHY2IWuovGsQSiY35FNUIChEcD0Ik5ZWOazQxHzkMxiFYpCqvYvcEzuCveFTkJc-pqlBNmfG0eb2zW6Zrr6Ym07MPlD2Ks3RWqEtfazn6HN44_E2tYaE08V83OLE_Oqr7l5BmXey/s1600/bm-image-785544.png"><img alt="" border="0" height="208" id="BLOGGER_PHOTO_ID_5938511207421670210" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhptnQBzHY2IWuovGsQSiY35FNUIChEcD0Ik5ZWOazQxHzkMxiFYpCqvYvcEzuCveFTkJc-pqlBNmfG0eb2zW6Zrr6Ym07MPlD2Ks3RWqEtfazn6HN44_E2tYaE08V83OLE_Oqr7l5BmXey/s640/bm-image-785544.png" width="640" /></a><br />
<span class="footnote">Splits: Recorded laps</span></div>
<div>
<h4 style="color: brown;">
Elevation</h4>
<table> <tbody>
<tr> <td class="caption">Min.</td> <td class="caption">Max.</td> <td class="caption">Avg.</td></tr>
<tr> <td>268.0 m</td> <td>300.9 m</td> <td>285.8 m</td></tr>
</tbody></table>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixPTnlEA3WrjcpOfcR5Aona-3umzGlCCekifoXdfXD8gQf6GQXSPxbghFXLc8TyCN8eCeIy47iVumgpiDSLTMJERqx_9GCNIJ1HBGXpcUJDZbMpmIyXTp_eAOq0g24Q7pyPTtGkSjLvfcz/s1600/bm-image-788101.png"><img alt="" border="0" height="208" id="BLOGGER_PHOTO_ID_5938511219574698450" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixPTnlEA3WrjcpOfcR5Aona-3umzGlCCekifoXdfXD8gQf6GQXSPxbghFXLc8TyCN8eCeIy47iVumgpiDSLTMJERqx_9GCNIJ1HBGXpcUJDZbMpmIyXTp_eAOq0g24Q7pyPTtGkSjLvfcz/s640/bm-image-788101.png" width="640" /></a><br />
<span class="footnote">Splits: Recorded laps</span></div>
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<i>Created with <a href="http://www.sporttracks-plugins.com/SportTracksPlugins3/de/MyPlugins/Activity%20Documentation%20Plugin" target="_blank">Activity Documentation Plugin</a> for <a href="http://www.zonefivesoftware.com/SportTracks" target="_blank">SportTracks</a><br />(see <a href="http://www.sporttracks-plugins.com/" target="_blank">http://www.sporttracks-plugins.com</a>)</i></div>
Christianhttp://www.blogger.com/profile/03784261613745201208noreply@blogger.com0tag:blogger.com,1999:blog-2599682839328281969.post-65778288002015965332013-02-23T18:00:00.000-08:002013-03-05T12:42:00.206-08:00American Birkebeiner 2013My first Birkie! What can I say, there were certainly some <b>cons</b>, like big crowds, long lines, slow shuffling up the steep hills and other mass-sport related distractions but they were fare outweighed by the <b>pros</b>, like physical and mental challenge, fun tag games trying to weave an ideal route while passing the big crowds and being with many friends.<br />
<br />
<table> <tbody>
<tr><td><img border="0" height="280" src="http://sphotos-b.xx.fbcdn.net/hphotos-snc7/485287_4405856111445_1544300385_n.jpg" /></td>
<td><img border="0" height="280" src="http://sphotos-a.xx.fbcdn.net/hphotos-ash4/734935_10200780414339321_84648330_n.jpg" /></td></tr>
</tbody></table>
<br />
<br />
I passed a few of my club mates and it was nice to give and receive encouragement at those time. I actually bumped (very lightly) into our host John, who let us stay in his family cabin in Minong. I had descended a hill and following coach's orders I maximized glide from the momentum and did not pay attention, ever so gently touching the last guy in line up the hill. When I passed him, it turned out to be John. I was passed by fellow Sisu Skier Per, who due to big gap since his last Birkie (he likes the crowds even less than I do) and without a time from a qualifying event found himself in Wave 6, one wave behind my own. He caught up to me after the first 10 km in a particularly crowded passage and I heard him coming: "Passing on your left! Passing on your right! Oh hi Christian, looking good!" He finished in 2:55. Awesome!<br />
<br />
Last and certainly not least there was the great instruction, coaching and encouragement we received from <a href="http://www.sisuskiers.org/" target="_blank">Sisu Skiers</a> and the warm welcome we received from our club mates at the finish line! I will certainly do it again!<br />
<br />
<b>Conditions:</b> with an average temp of around -2 it was very mild, lots of soft, fresh snow which made me think of Sisu Ski Fest and most skiing I've done in the Upper Peninsula of Michigan.<br />
<br />
<b>Waxing:</b> Gear West Birkie wax service, not cheap but better than I could have done. It felt like that by the time I began the last third it had been skied off. This is the wax review by Gear West (I inserted the actual wax type in parentheses which I received from Tom at Gear West):<br />
<blockquote class="tr_bq">
<i>Sat and Sun we applied a low fluoro basecoat (Swix LF6) based on current trends and forecasted temps. </i><i>Swix Team tested on the Birkie trail Monday and Tuesday. Wednesday morning we applied the recommended HF Wax (Swix HF5), loaded the skis in the van and hauled them to Hayward.</i><i>Swix, Matt Liebsch and Gear West wax techs tested Thursday and Friday mornings. </i><i>Friday after testing we determined for Waves 1, 2, 3 we would apply a top coat appropriate for the new fresh snow. Waves 4, 5, 6 we choose a top coat (Swix FC100) for corn snow conditions and for Waves 7, 8, 9 we applied a top coat best suited for heavier and wetter snow.</i></blockquote>
<b>Skis:</b> Atomic Worldcup Skate '11, bought on sale at the beginning of this season. Nice step up from my '10 Race Skates, several ounces lighter.<br />
<br />
<b>Boots:</b> '11 Salomon S-Lab Carbon Skate. They fit my foot, my second pair of this type of boot.<br />
<br />
<b>Poles:</b> Yoko 8100, the orange sticks. At km 40, something detached on my right hand strap and I did not have a good hand grip any longer. I decided to finish with the poles in spite of this inconvenience. I have not closely investigated, but it may be just a Velcro strap that came undone.<br />
<br />
<b>Clothing:</b> thin waffle shirt, vented Nike Pro Combat shirt, Sisu skin shirt, X2 compression tights, Sisu skin tights, Fit socks, Sisu ski fest hat, MNOC buff, Yoko WindStopper gloves. Close to perfect, everything was wring-out wet at the finish.<br />
<br />
<b>Goggles:</b> Oakley Half Jacket XLJ with yellow tint glass, very good. Have had those for a very long time.<br />
<br />
<b>Nutrition:</b><br />
<b>Breakfast:</b> 1 1/4 cup of oat meal with brown sugar and raisins, 1 banana.<br />
<b>During race:</b> Hammer gel:
70 g of Hammer gel berry, 14 g Hammer gel espresso from squeeze bottles. This corresponds to less than 3 gel packs but I think it is easily more. I never can get everything out of the gel packs.
1.5 L of Gatorade from powder in S-Lab XA Advanced Skin 12 Set, which I tried out extensively during longer skis prior to the Birkie.
3-4 cups of energy drinks I picked up during the second half and a couple of banana pieces.<br />
Never hit the wall and never cramped, so I must have done OK in the nutrition and pacing department.<br />
<b>Post-race:</b> Since the line for the free chicken noodle soup seemed too long, I re-hydrated and fortified with 3 pints of beer, a hamburger, a brat, a Snickers bar and a Twix bar.<br />
<br />
<b>Physio Observations:</b><br />
<b>Garmin HR monitor:</b> Average HR, at 157 bpm definitely closer to race pace.<br />
<b>Omron body composition scale:</b> A couple hours after my beer and junk food binge I weighed in at 81 kg, which is normal for me, high after such an effort. However, my body composition showed body fat of 10.4% over 42% of muscle mass. Typical is more like 15% for body fat 39% for muscle mass. New record.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://www.skinnyski.com/racing/results/2013/photos/birkie/wave5/IMG_8681.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://www.skinnyski.com/racing/results/2013/photos/birkie/wave5/IMG_8681.JPG" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">MNOC friend Darryn worried that I didn't have enough fun. How does this look? I hope my <br />
technique looked a little better most of the time but at least I look like I'm having a good time.</td></tr>
</tbody></table>
<b>Some analysis, with an eye on next year's Birkie:</b><br />
<br />
Here are the official results from birkie.com: <a href="http://results.birkie.com/results/2013/index.php?page=1150&r_page=participantdetails&BibNo=5276" target="_blank">Bib # 5276</a>.<br />
<br />
I created a spreadsheet file for the skate results from the pdf available at the <a href="http://results.birkie.com/birkie13/PDFs/b_skate_overall.pdf" target="_blank">official site</a>. It can be accessed <a href="https://docs.google.com/spreadsheet/ccc?key=0AntTtDRZCYr-dHJFSGR1dWU5U1U2N0xZdjJvUDFPMXc&usp=sharing" target="_blank">here</a>. Based on that,<br />
<ul>
<li>I finished 6th from Wave 5 starting from the back of that wave.</li>
<li>Faster than 94% in Wave 4, 76% in Wave 3 and 35% in Wave 2 </li>
<li>Physically passed at least 650 skiers from waves 2, 3 and 4. </li>
</ul>
Based on the Birkie's <a href="http://www.birkie.com/page/show/110367-waves-and-seeding" target="_blank">current wave placement rules</a> (see <a href="https://docs.google.com/spreadsheet/ccc?key=0AntTtDRZCYr-dHJFSGR1dWU5U1U2N0xZdjJvUDFPMXc#gid=5" target="_blank">wave placement tab</a> I created on my spreadsheet) I should get into Wave 3 next year. That aught to gain me at least 10 minutes I wasted being stuck behind masses of slower skiers. On the other hand, being stuck probably helped me pace myself.<br />
<br />
One question I have is whether a highly technically skilled skier has less of an advantage in these soft snow conditions over a less skilled but physically strong skier such as myself. I dropped several competitors who looked like much better skiers than me. I'd pass or catch up to them in the hills but they pulled ahead on the flats. Bitch Hill did them in ...<br />
<br />
During the last uphills, there had been a hint of a cramp building in my inner thighs but it never materialized. When I reached the lake, I was able to cruise past another good number of skiers. At the finish, I was greeted by my friends from Sisu Skiers.<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4AgKiEHK3lfATpIBYez7NicH8sOlh6Z0m48j6wcFLq1RlALPnh6C-jf__-MDHzXA5FvHbO9bo6a6oHEbyP3_EpRz1LvgeE8uPqUnvuYsP8G4JSxcM6j45VUEZlP1h-7cpbmEOCjPj7r8X/s1600/birkie13+015adj.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4AgKiEHK3lfATpIBYez7NicH8sOlh6Z0m48j6wcFLq1RlALPnh6C-jf__-MDHzXA5FvHbO9bo6a6oHEbyP3_EpRz1LvgeE8uPqUnvuYsP8G4JSxcM6j45VUEZlP1h-7cpbmEOCjPj7r8X/s400/birkie13+015adj.jpg" width="297" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Done! Thanks for snapping the pic, Ben!</td></tr>
</tbody></table>
<br />
I walked to the bag pickup and based on the overwhelming number of bags still there for wave five I sensed that I had done pretty well in my wave.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhf-V-vP430IHBqyKxg6B80y38Ay_d6RPL66X9M7k-qOGAB7g40mMJ802dfT9VJW9ScCFFWkBet1gtY9VZwCnRPGq-fLIWZ3YzHG13ehu0fHGznTFnxCMvXEoVZdunihrXmonJdbOTL1yw7/s1600/BirkieBags.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="265" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhf-V-vP430IHBqyKxg6B80y38Ay_d6RPL66X9M7k-qOGAB7g40mMJ802dfT9VJW9ScCFFWkBet1gtY9VZwCnRPGq-fLIWZ3YzHG13ehu0fHGznTFnxCMvXEoVZdunihrXmonJdbOTL1yw7/s400/BirkieBags.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A see of bags awaiting the skiers. (Photo by Emily Green)</td></tr>
</tbody></table>
<br />
<iframe frameborder="0" height="548" src="http://connect.garmin.com:80/activity/embed/276827491" width="465"></iframe>Christianhttp://www.blogger.com/profile/03784261613745201208noreply@blogger.com2Hayward, WI 54843, USA46.0130065 -91.48462080000001645.9688925 -91.565301800000015 46.0571205 -91.403939800000018tag:blogger.com,1999:blog-2599682839328281969.post-55445274823840882702013-01-25T19:14:00.000-08:002013-01-25T19:14:59.305-08:00Early Season Skijoring 2012-13Early season snow in 2012 made for a few nice skijoring outings and brought some hope and promise for a better season over last year. It was better alright, nine skijoring outings with 65 quality km for December-January, including the King Boreas race over last year's three skijors totaling less than 18 km for the entire season. Unfortunately, the snow on the trails that allow dogs was soon whittled away by thaw and rain events that left Mellie and me high and dry after the first January week.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://sphotos-a.xx.fbcdn.net/hphotos-snc6/184421_4085143813838_1865863741_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="225" src="http://sphotos-a.xx.fbcdn.net/hphotos-snc6/184421_4085143813838_1865863741_n.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">January 4 at Highland 9-Hole Golf Course</td></tr>
</tbody></table>
It came to no surprise that after a week of forced rest, Mell was raring to go on January 13 King Boreas race, which had to be moved from Phalen Park in St. Paul to the man-made loops of Green Acres. Mellie was so excited to be out there and so unruly that I was glad for the help of a kind ski patrol person who helped to subdue the wild beast.<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://sphotos-b.xx.fbcdn.net/hphotos-ash3/582327_4088117008166_1642588834_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="640" src="http://sphotos-b.xx.fbcdn.net/hphotos-ash3/582327_4088117008166_1642588834_n.jpg" width="424" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">We are kind of wild before we start running.</td></tr>
</tbody></table>
When the start finally came, Mellie pulled me with such force that I lost my balance and sat down, fortunately in a position that only cost me a few seconds. She had also managed to pull apart the cheapo carabiner hooks I was using to secure the pull rope to my harness. The left separated just shortly into lap 1 of 3 and the right just before the finish, letting Mellie and me cross the line together, but without being tied up. We finished in the middle of the pack, Mellie pulling a solid performance without slowing down at all on Green Acres' lower loop.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://sphotos-a.xx.fbcdn.net/hphotos-ash4/398005_4123384169823_1331995198_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="http://sphotos-a.xx.fbcdn.net/hphotos-ash4/398005_4123384169823_1331995198_n.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Two cheapo carabiners were no match for the Mellster Unfettered. </td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://sphotos-b.xx.fbcdn.net/hphotos-ash4/318058_4180803165262_569241509_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="http://sphotos-b.xx.fbcdn.net/hphotos-ash4/318058_4180803165262_569241509_n.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Good luck wrecking this new getup, Mellie! New and improved skijoring <br />hardware. Petzl Maillon Delta P11 8B (times 2, in steel), Attache 3D <br />(yellow) and snap shackle (brass)</td></tr>
</tbody></table>
As a consequence of the equipment failure I did some research, looking for appropriately strong and functional replacement hardware. I replaced the broken carabiners with two Petzl Maillon Rapide P11 8B Delta for the sides (opting for steel rather than the much more expensive aluminum) a Petzl Attache 3D Screw-Lock Carabiner. These new components let the force of the pull go to the corners of the hooks, unlike with my previous setup. Equipment failure should not be a problem any longer.<br />
<br />
In the meantime, I am hoping for more snow to do a few more practice runs at Highland 9-Hole, and also for the City of Lakes Skijoring Loppet.<br />
<br />
<br />
<br />
<br />Christianhttp://www.blogger.com/profile/03784261613745201208noreply@blogger.com0tag:blogger.com,1999:blog-2599682839328281969.post-65059963911790534852012-12-29T20:56:00.000-08:002012-12-31T09:08:48.094-08:00Como Park Championships 2012After last year, when the Como Park Champs had to be moved to Green Acres for lack of snow and I did not participate because of the mother of all colds, we had 5 cm of fresh snow on a decent base. In addition, Ben and Co shoveled to add more snow at some weak spots, notably the open sore in the steep downhill and the City of St. Paul did a super job grooming. Consequently the course was in great shape.<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://sphotos-b.xx.fbcdn.net/hphotos-ash4/1223_4063752399066_1227305755_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="http://sphotos-b.xx.fbcdn.net/hphotos-ash4/1223_4063752399066_1227305755_n.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"></td><td class="tr-caption"><span style="font-size: x-small;">Como Park bare spot in steep downhill, BEFORE trail </span></td><td class="tr-caption"><span style="font-size: x-small;">work and Championships</span></td></tr>
</tbody></table>
This was also the first time I used my new Sisu skin suit. The only time I had worn it was when the package arrived in the mail last summer, when temps hovered around 35ºC. Now, I was a little concerned on how to dress for temps around -10ºC. I decided on a tech short-sleeved tee (the old green Sisu summer tee), my trusty Nike Pro Combat Hyperwarm Fitted Dri-Fit Max base layer and the Sisu race top. I did wear a warm-up jacket and a down parka on top, shedding the latter when I started my warm-up after bib pick-up and the former a couple minutes before race start. There were quite a few people decked out in the new Sisu suit, good to show your colors!<br />
<br />
As usually I hung back at the start, fully knowing that I wasn't here to win any prizes. But I had a good start, passed some people and fell in with a group who looked like they were around my strength. The snow was maybe a little slower than two years ago, when the course had been quite icy. But it was a pleasure to skate getting a good edge in the firmly rolled fresh layer. My choice of layers turned out to be right on, not too cold and not too hot.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://www.skinnyski.com/racing/results/2012/photos/comochamps/IMG_0976.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://www.skinnyski.com/racing/results/2012/photos/comochamps/IMG_0976.JPG" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><br /></td></tr>
</tbody></table>
The top women, most of them college age from what I could glean, started to pass during the first uphill slope along Lexington, they were moving at a great pace. Margie passed me someplace in the back bowl, shouting out some encouragement. I was waiting for Heather, Kitty and Sarah to be next, but they never materialized.<br />
<br />
There were a few wipe-outs, fortunately nothing serious and never hindering me. During lap two, I kept with an oldster in a <a href="http://www.loppet.org/cityoflakesloppet/2012/01/10th-anniversary-ski-suits-available/" target="_blank">City of Lakes Loppet 10th anniversary suit</a>. Several times I thought I'd be able to pass him but it never quite worked out. When we got to the steep downhill, there was somewhat of a crowd at the needle's eye between the trees and Odd, the guy in the suit decided to attack to pass. He wiped out, I was able to avoid the confusion and passed left, zipping through the narrows for the steep hill. But for that I do not think I would have been able to pass him.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://www.skinnyski.com/racing/results/2012/photos/comochamps/IMG_1525.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="" border="0" src="http://www.skinnyski.com/racing/results/2012/photos/comochamps/IMG_1525.JPG" title="About 50 m from the finish." /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">About 50 m to the finish.</td></tr>
</tbody></table>
I was able to hold off a young woman who was trying to pass me and made it in, wading through some pretty soft stuff before of the finish line. I somehow missed Heather, who must have been right behind me but was quickly joined by Sarah and Kitty.<br />
<br />
Great event! Ended up finishing 60th of 84 in the men's, 6th of 12 in my age group. My pace was a bit faster than last time, too. Results can be found <a href="http://www.endurancepromotions.com/?p=3486" target="_blank">here</a>.<br />
<br />
<iframe frameborder="0" height="548" src="http://connect.garmin.com:80/activity/embed/255418009" width="465"></iframe>
<br />
<br />Christianhttp://www.blogger.com/profile/03784261613745201208noreply@blogger.com0tag:blogger.com,1999:blog-2599682839328281969.post-81030505551943348942012-11-10T17:00:00.000-08:002012-11-28T14:14:42.636-08:00Arctic Commando Trail Run 2012As far as I know the results have not been posted yet. You can access a copy <a href="https://docs.google.com/open?id=0B3tTtDRZCYr-aFh4cWdoWW4tNW8" target="_blank">here</a>. There are some pictures on the <a href="https://sites.google.com/site/centralnordic2/" target="_blank">Central Nordic Team pages</a>, including the following, showing me at the finish:<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2KGnP9vyGOxqZjKzCPvt2hkj3SdHmgsZoaM9iXedYe9EwOmgEK5lHA1zGSEHQ1lVU-h8EFF_X9YqLGvf5YvXXUl5kcvGpPoqMk97bcd9Zo7QiWflndV1Iufg0zxSNBsxi-69defTp6-yD/s1600/ArcticCommando2012+-+28.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2KGnP9vyGOxqZjKzCPvt2hkj3SdHmgsZoaM9iXedYe9EwOmgEK5lHA1zGSEHQ1lVU-h8EFF_X9YqLGvf5YvXXUl5kcvGpPoqMk97bcd9Zo7QiWflndV1Iufg0zxSNBsxi-69defTp6-yD/s400/ArcticCommando2012+-+28.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Checking my time and making sure the darn timer is stopped.</td></tr>
</tbody></table>
Drizzly morning for the race and mild temps, excellent conditions! I was able to make it through the field of little ones quickly. A group of young fast runners dropped me quickly and Jake passed me around the 1 km marker. I soon noticed that I hadn't purged as well as I could have this morning, must have been that late Mexican dinner at Pepito's on Chicago Ave yesterday evening. Sorry guys, I had to leave in a hurry after the event, would have loved to socialize a little after ...<br />
<br />
Even though I felt like I was dying, I finished well, welcomed by Jake. And, I was able to hold off John K after he beat me last year. Turns out I had a new PB on the route, 15"/km faster over last year. All that track and hill work with Kitty, Erika, Nancy and Jake paid off, not to forget the <a href="http://www.sisuskiers.org/category/programs" target="_blank">Sisu MYR</a> workouts. Very happy with Inov-8 Mudclaw 330s for this even, no issues with heel blisters. Must be the constant stop and go in orienteering that causes these.<br />
<br />
Results haven't been published on skinnyski.com yet but I secured an advance copy which can be accessed here: <a href="https://docs.google.com/open?id=0B3tTtDRZCYr-aFh4cWdoWW4tNW8" target="_blank">Arctic Commando 2012 Results</a>.<br />
<br />
<iframe frameborder="0" height="548" src="http://connect.garmin.com:80/activity/embed/241939739" width="465"></iframe>
</p>
Link to all <a href="http://cfospruns.blogspot.com/search/label/arctic%20commando">Arctic Commando trail runs</a>.Christianhttp://www.blogger.com/profile/03784261613745201208noreply@blogger.com0Battle Creek West, St. Paul, MN44.9358633 -93.013818344.9246228 -93.0335593 44.9471038 -92.9940773tag:blogger.com,1999:blog-2599682839328281969.post-55737820613819206032012-10-16T04:48:00.000-07:002012-10-18T04:45:59.808-07:00Some Representative WorkoutsIn getting ready for my meeting with Ben Popp to review <a href="http://cfospruns.blogspot.com/2012/05/sisu-anaerobic-testing-at-the.html" target="_blank">my VO2 max data</a> done at the U, I looked for some representative workouts.<br />
<br />
<table border="0" cellspacing="0" cols="5" frame="VOID" rules="NONE">
<colgroup><col width="45"></col><col width="250"></col><col width="54"></col><col width="70"></col><col width="296"></col></colgroup>
<tbody>
<tr>
<td align="LEFT" height="17" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;" width="45">Date</td>
<td align="LEFT" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;" width="250">Activity</td>
<td align="LEFT" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;" width="54">Distance</td>
<td align="LEFT" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;" width="70">AHR</td>
<td align="LEFT" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;" width="296">Notes</td>
</tr>
<tr>
<td align="LEFT" height="18" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;"><a href="http://connect.garmin.com/activity/232903041" target="_blank">10/13</a></td>
<td align="LEFT" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">Regular run with 2.8 km tempo</td>
<td align="LEFT" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">13 km</td>
<td align="LEFT" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">170*</td>
<td align="LEFT" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">*During tempo split</td>
</tr>
<tr>
<td align="LEFT" height="18" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;"><a href="http://connect.garmin.com/activity/231840557" target="_blank">10/09</a></td>
<td align="LEFT" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">My average quick jog</td>
<td align="LEFT" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">6.2 km</td>
<td align="LEFT" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">164</td>
<td align="LEFT" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">A little faster than usual</td>
</tr>
<tr>
<td align="LEFT" height="18" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;"><a href="http://connect.garmin.com/activity/229856355" target="_blank">10/04</a></td>
<td align="LEFT" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">Distance</td>
<td align="LEFT" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">21 km</td>
<td align="LEFT" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">142</td>
<td align="LEFT" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">Not paying too much attention to HR</td>
</tr>
<tr>
<td align="LEFT" height="18" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;"><a href="http://connect.garmin.com/activity/229856355" target="_blank">09/26</a></td>
<td align="LEFT" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">Interval 3x 1000 m track</td>
<td align="LEFT" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;"><br /></td>
<td align="LEFT" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;"><br /></td>
<td align="LEFT" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;"><br /></td>
</tr>
<tr>
<td align="LEFT" height="18" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;"><a href="http://connect.garmin.com/activity/229856355" target="_blank">09/12</a></td>
<td align="LEFT" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">Interval 5x 1600 m track</td>
<td align="LEFT" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;"><br /></td>
<td align="LEFT" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;"><br /></td>
<td align="LEFT" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;"><br /></td>
</tr>
<tr>
<td align="LEFT" height="18" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;"><a href="http://connect.garmin.com/activity/214682205" target="_blank">08/25</a></td>
<td align="LEFT" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">Distance</td>
<td align="LEFT" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">24 km</td><td align="LEFT" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">137</td>
<td align="LEFT" style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000;">Paying a little closer attention to HR. </td>
</tr>
</tbody>
</table>
<br />
<div>
We discussed my regular training in light of the VO2 max testing.<br />
<br />
Ben came up with the following HR zones:<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDgyLlHYHH0IbAg3qMUXy3P4fpRUOmoYhienMEKcn_1oxJDmNR6ruqD719V8tNoZMVnexJeU_R_l0L2bw8M2pFQ0DwzMDvOfCnckhRFU4z7VraxuU5w11sbBmE2SRT1QTTC9Q0fimceAmx/s1600/HR_Zones.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="355" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDgyLlHYHH0IbAg3qMUXy3P4fpRUOmoYhienMEKcn_1oxJDmNR6ruqD719V8tNoZMVnexJeU_R_l0L2bw8M2pFQ0DwzMDvOfCnckhRFU4z7VraxuU5w11sbBmE2SRT1QTTC9Q0fimceAmx/s400/HR_Zones.jpg" width="400" /></a></div>
... and suggested the following workouts:<br />
<br />
<ul>
<li>5 x 5' in Zone 4, 3-4/month</li>
<li>2 x 20' in Zone 3, 2/month</li>
<li>Max effort (like a race), 1/month</li>
<li>Overdistance (3+hours), 30% Zone 1, 70% Zone 2, 2/month. </li>
</ul>
<br />
<br /></div>
Christianhttp://www.blogger.com/profile/03784261613745201208noreply@blogger.com0tag:blogger.com,1999:blog-2599682839328281969.post-36283372191214678392012-09-09T22:36:00.000-07:002012-09-17T10:38:11.171-07:00Orienteering at Nerstrand Big Woods State ParkNice course in one of my favorite park, a nice present one day after my birthday! Very dry makes for an easier run but worried about the health of the forest.<br />
<br />
Generally an easy course but issues with<br />
<br />
<ul>
<li>CP2: I wanted to make sure to hit the trail and veered way too far E; </li>
<li>CP10: saw it but thought it was not at the start of the gully and went looking farther W; </li>
<li>CP11: looked for CP at short gully 2/3 way to CP (and was passed by Ian).</li>
</ul>
<br />
Link to results: <a href="http://www.mnoc.org/results.shtml?date=20120909#Red" target="_blank">Nerstrand Woods State Park / September 9, 2012</a><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgst0BemhSxLbQjfAA0oHtch9zBlhRxM8tSS77yKdM3nFURCIIOGKsPutpIyPs-RMdYKw2RwJgiaJu2wVrwSStOJDkJ1YGT5jZ2FC8xrkA6YyaPt60QvQjWoJ0V86ZX-178ReEO4ew4P7a1/s1600/Nerstrand.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgst0BemhSxLbQjfAA0oHtch9zBlhRxM8tSS77yKdM3nFURCIIOGKsPutpIyPs-RMdYKw2RwJgiaJu2wVrwSStOJDkJ1YGT5jZ2FC8xrkA6YyaPt60QvQjWoJ0V86ZX-178ReEO4ew4P7a1/s640/Nerstrand.jpg" width="442" /></a></div>
<br />Christianhttp://www.blogger.com/profile/03784261613745201208noreply@blogger.com0Nerstrand Woods State Park, 9700 170th St E, Nerstrand, MN 55053, USA44.3428298 -93.112741344.3201178 -93.1522233 44.365541799999995 -93.073259299999989tag:blogger.com,1999:blog-2599682839328281969.post-71675574061148297602012-08-24T20:00:00.000-07:002012-10-12T12:59:50.571-07:00New Bike and First Ride to Work on the Space Horse!<div style="background-color: white;">
<div style="color: black; font-family: arial, helvetica, sans-serif; font-size: 10pt;">
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://sphotos-a.xx.fbcdn.net/hphotos-ash3/s720x720/582813_3540909328316_662365879_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="http://sphotos-a.xx.fbcdn.net/hphotos-ash3/s720x720/582813_3540909328316_662365879_n.jpg" width="297" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;">The All-City Space Horse is mine! My first new bike <span style="background-color: white;">ever. </span><span style="background-color: white;">Lynn took this picture</span><span style="background-color: white;"> right outside of the Hub, </span><span style="background-color: white;">on </span><span style="background-color: white;">Cedar </span><span style="background-color: white;">Ave. I like this shot because this was my </span><span style="background-color: white;">neighborhood </span><span style="background-color: white;">during my first year in the US, living in </span><span style="background-color: white;">the </span><span style="background-color: white;">highrise </span><span style="background-color: white;">peeking out from behind the larger building </span><span style="background-color: white;">left of </span><span style="background-color: white;">center in the background.</span></span></td></tr>
</tbody></table>
<span style="background-color: white; font-size: 10pt;">And what a beautiful ride it was!</span><br />
<br />
Got my new bike last weekend, an <a href="http://allcitycycles.com/bikes/space_horse" target="_blank">All-City Space Horse</a>! I had been ogling it since my friend David had suggested it to me as an ideal mix of road and touring bike. I had tried it out a couple times at the <a href="http://thehubbikecoop.org/" target="_blank">Hub Bike Co-op</a> on the West Bank in Minneapolis and ended up having them put a 58 cm size on lay-away. Lynn and I had attended a going away party of one of her staff at SHADAC and she gave me a ride to the Hub on this fateful Saturday afternoon. While they prepped the bike, we browsed Midwest Mountaineering's wares. I was hoping to make the ride home the maiden voyage but was almost thwarted when they removed the cheapo try-out pedals, which of course is standard practice. I must have looked like a little boy cheated out of a Christmas present because the chief mechanic on site relented and re-installed them. And I was off! Great feel compared to my old, creaky, rusty but still trusty Schwinn Super Le Tour.<br />
<br />
I quickly decided to ride it to my new job in Eagan as soon as possible. In preparation for the new bike I had already ordered a few components at Amazon and they arrived on Monday. So I quickly i<span style="background-color: transparent; font-size: 13.33px;">nstalled a pair of Shimano PD-A530 pedals, they turned out to be e</span><span style="background-color: white; font-size: 10pt;">asy to clip on, without any adjustments. I also put on </span><span style="background-color: transparent; font-size: 13.33px;">a sturdy Topeak Explorer bike rack that same evening to clip on my </span><span style="background-color: white; font-size: 10pt;">Vaude Newport (size L) messenger bag with pannier attachment. It's a tight fit but I was able to squeeze a change of clothes and my lunch in and Vaude's patent hook clips work great. Just not sure how long they will last.</span><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://sphotos-b.xx.fbcdn.net/hphotos-ash4/196676_3571862942137_1939706149_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="http://sphotos-b.xx.fbcdn.net/hphotos-ash4/196676_3571862942137_1939706149_n.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;">Going down Montreal Ave, towards W 7th Street.</span></td></tr>
</tbody></table>
<span style="background-color: transparent; font-size: 13.33px;">The morning was gorgeous, cool and cloudless. I needed to ride conservatively in order not to work up too much of a sweat since my new place of employment does not sport a shower. On the first stretch I was able to s</span><span style="background-color: transparent; font-size: 13.33px;">top next to my neighbor Tim at University Ave intersection to say 'hi.' It was a s</span><span style="background-color: transparent; font-size: 13.33px;">mooth ride from S of Hamline-Ayd Mill intersection to Lilydale but there was </span><span style="background-color: transparent;"><span style="font-family: arial, helvetica, sans-serif; font-size: small;">300 m of gravel from the Valley Park trailhead to the big downhill. I guess the gas company is working on its pipeline and must be improving that section of trail for service vehicles or maybe something was buried under that stretch. But I was able to test gravel riding capability of the Space Horse. Not bad, likely partly due to the size 37 tires.</span></span></div>
<div>
<div id="yiv1453536547">
<div style="background-color: white;">
<div style="background-color: transparent;">
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://sphotos-b.xx.fbcdn.net/hphotos-ash3/558364_3560866507233_516537190_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="298" src="http://sphotos-b.xx.fbcdn.net/hphotos-ash3/558364_3560866507233_516537190_n.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;">On bike trail atop I-35 E bridge across the Mississippi.</span></td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://sphotos-a.xx.fbcdn.net/hphotos-snc6/205942_3560984670187_2074488778_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="http://sphotos-a.xx.fbcdn.net/hphotos-snc6/205942_3560984670187_2074488778_n.jpg" width="298" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">On my second ride which I took the morning after a storm<br />
I encountered a couple of surprises in Valley Park: first a<br />
deer crossed my path, then the path was blocked by this <br />
fallen tree.</td></tr>
</tbody></table>
<span style="background-color: transparent; font-family: arial, helvetica, sans-serif; font-size: 13.33px;">I missed light at Dodd and Hwy 110 by a few seconds, oh well a 3 minute breather. </span><span style="background-color: transparent; font-family: arial, helvetica, sans-serif; font-size: 13.33px;">Smooth sailing for the remainder of the way, all along Dodd Rd. to work. I made it in </span><span style="background-color: transparent; font-family: arial, helvetica, sans-serif; font-size: 13.33px;">41 minutes under observance of ALL traffic rules.</span></div>
<div style="background-color: transparent; color: black; font-family: arial, helvetica, sans-serif; font-size: 13.33px; font-style: normal;">
Locked the Horse to the reeling at our loading ramp and had a q<span style="background-color: transparent; font-size: 13.33px;">uick splashdown in bathroom.</span><br />
<span style="background-color: transparent; font-size: 13.33px;"><br /></span>
<span style="background-color: transparent; font-size: 13.33px;">Since then, I had two more rides and also installed the Garmin GSC 10 Cadence sensor and my tush is now resting on the ol' Brooks B-17 saddle which I switched out from the Schwinn. One Item I am still missing is a mirror, currently waiting for the Mirrycle bar-end mirror which I really liked on my old bike. </span></div>
<div style="background-color: transparent; color: black; font-family: arial, helvetica, sans-serif; font-size: 13.33px; font-style: normal;">
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Christianhttp://www.blogger.com/profile/03784261613745201208noreply@blogger.com0Interstate 35E, Mississippi National River and Recreation Area, St Paul, MN 55116, USA44.903793874828708 -93.13968658447265644.881299874828706 -93.179168584472663 44.926287874828709 -93.10020458447265tag:blogger.com,1999:blog-2599682839328281969.post-82468418161825630842012-08-11T22:26:00.000-07:002012-09-17T10:29:08.467-07:00MNOC Rogaine at Pillsbury State ForestAwesome team mate Pete, who is a much better orienteer than me, tough terrain, lots of brambles and a long distance to cover. Thankful for the cool temps and the finish on the beach and last CP in water! Great job on the course, Molly and Justin!<br />
<br />
Link to results: <a href="http://www.mnoc.org/results.shtml?date=20120811" target="_blank">10th Annual Rogaine</a><br />
<br />
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<br />Christianhttp://www.blogger.com/profile/03784261613745201208noreply@blogger.com010431 Orchard Park Ln SW, Pillager, MN 56473, USA46.426617342658531 -94.48413848876953146.415672342658532 -94.503879488769527 46.437562342658531 -94.464397488769535tag:blogger.com,1999:blog-2599682839328281969.post-74090590250880417582012-06-13T12:27:00.000-07:002012-07-23T06:06:48.686-07:00Some Updates to the Old SchwinnBecause of the mild winter and the more level route to work I had put on quite a few more miles on my good ol' Schwinn Super Le Tour. Sure, it is showing its age but until I have the necessary cash flow to afford something better (like the <a href="http://allcitycycles.com/bikes/space_horse" target="_blank">All-City Space Horse</a>), the Schwinn will have to do.<br />
<br />
My buddies from West had been appalled when I joined one of their tours a couple of years ago and was able to keep up with their $1k-2k gear in spite of a very wobbly rear wheel. That was the first thing I changed and that's when I started noticing some other faults on my ride.<br />
<br />
1. Bottom bracket had probably 4 mm play in the bearing. I fully expected that I would have to order a special part and hesitated to tear the old bracket out but to my great surprise the guy in the <a href="http://www.nowbikes-fitness.com/" target="_blank">NOW Bikes</a> shop pulled one right off the shelf. Installation went very smoothly though I screwed up my front derailleur adjustments a bit. When I tested, the chain fell off and I did not slip out the clip baskets in time, got various bumps and srapes and wrecked my mirror. Other than that it provided a big difference, it shaved off about 5 minutes from my 26 km ride to work in Minnetonka.<br />
<br />
2. Next were some actual bike shoes (<a href="http://shimano%20sh-mt33l%20mountain%20bike%20shoes/" target="_blank">Shimano SH-MT33L</a>) and some <a href="http://www.amazon.com/Shimano-PD-M324-Clipless-Clip-Pedals/dp/B001AT33CW/ref=pd_sim_sg_1" target="_blank">Shimano PD-M324</a> combo Clipless/Clip Pedals. I chose the former because I wanted a shoe that I can walk in when needed and the latter because I do occasionally want to ride in regular shoes. All in all another major perceived improvement, over my worries I got used to the clips rather quickly. Unfortunately, I could not test them in regular commuting conditions since my place of employment reorganized and got rid of my department in late April. Since then, I have had multiple occasions to use the shoes on shorter and longer rides and I especially appreciate the more efficient up-stroke.<br />
<br />
3. A few years ago I had replaced my gear cassette with a new one and thinking I'd gain something I had opted for a 6-speed cassette. My rear derailleur did not have any adjustment options so I was basically riding without the top and bottom gears. It worked just fine but not using these gears seemed like a waste. So I upgraded (if that is the right word since I paid less than $12 at Amazon) to the <a href="http://www.amazon.com/Shimano-Tourney-TX35-Derailleur-Speed/dp/B003ZMH69S/ref=sr_1_1?s=sporting-goods&ie=UTF8&qid=1339613778&sr=1-1" target="_blank">Shimano Tourney TX35 Rear Derailleur</a>. I installed it today, took about 30 minutes, including the adjustments and it works great, including gear one and gear six! And because I opted for the combo pedals I was able to test the Schwinn without switching from my Crocs to my bike shoes.<br />
<br />
The question now is: do I really need a new bike?Christianhttp://www.blogger.com/profile/03784261613745201208noreply@blogger.com0tag:blogger.com,1999:blog-2599682839328281969.post-65625974151949228422012-05-19T17:40:00.000-07:002012-05-23T17:20:23.585-07:00Mille Lacs Kathio State Park Orienteering--Blue<br />
A hot and windy day for this meet. Decided against better judgement to do the blue course.<br />
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CP1: went along E side of wetland instead of W. Knew where I was when I came across connecting ditch.<br />
CP2: Headed for overgrown beaver dam to cross wetland. Spiked 2.<br />
CP3: Still under the illusion to be able to preserve my dry feet for a little longer I rounded the pond S and got wet feet crossing narrow stretch of wetland. Spiked 3.<br />
CP4: After wet feet wet knees Oh well, at least I spiked 4.<br />
CP5: No trouble with 5 and 6, either, carefully following small wetlands and contours. Starting to feel rather cocky about this course.<br />
CP7: First longish leg, proceeded with caution and spiked 7 as well. Skeeters are an impediment to map reading. Glad for the little breeze.<br />
CP8: Took a little sightseeing detour and got very frustrated. Ended up heading for one of the larger ponds to get re-oriented. It worked but I lost 15'<br />
CP9: Wetland-hopping in the right direction, but what happened. I misoriented the map and without realizing it I headed back towards whenst I came from. I decided to call it a day and clicked the lap button on my Forerunner. I turned around and spotted a CP. Could this be 9? Oh the agony, had returned to 8! Stephen arrived, punched and left again in the direction I had initially taken. I decided to take a longer and what I thought somewhat safer way, with lots of handrails. I made it to 9 just after Steven punched and I was back in the race.<br />
CP10: Beat Stephen to 10, the only time I beat anyone anywhere during this event.<br />
CP11: Spiked. Is this where I ran into Jim for the first time? I yelled "Hi Jim" and fell on my face.<br />
CP12-finish: no further issues except my exhaustion.<br />
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I was sopping wet from sweat when I got in. Picked off the first tick when I was changing at the car, four more while I was driving and one last whenI got out of the car at home. I am so glad I hung in there, better to finish slowly than not to finish at all. Some nice flowers in bloom, large-flowered trillium and some others. Multiple deer, woodpeckers and tons of mosquitoes about the size of pigeons.<br />
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Distance noted on the map: 10.1 km. Distance clocked on my Garmin: 14.1 km. Pete did a great job setting a technical course and it was a treat to run in a pretty much trail-less area.<br />
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<a href="http://www.attackpoint.org/racesplits.jsp/race_8925" target="_blank">Results at Attackpoint</a><br />
<a href="http://www.mnoc.org/results.shtml?date=20120519#Blue" target="_blank">Results at MNOC</a> (I like that one better because I am not as far back)<br />
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Some souvenirs from Kathio:<br />
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif;"><span style="font-size: 11px; line-height: 15px;">I found this deer tick latched on to the crook <br />of my elbow. Called my doctor who suggested <br />prophylactic treatment with </span></span><span style="background-color: white; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 15px; text-align: left;">Doxycycline. </span></td></tr>
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<br />Christianhttp://www.blogger.com/profile/03784261613745201208noreply@blogger.com0Mille Lacs Kathio State Park, 15066 Kathio Park Rd, Onamia, MN 56359, USA46.1285438 -93.753894346.0845253 -93.8328583 46.1725623 -93.6749303tag:blogger.com,1999:blog-2599682839328281969.post-74747132129199718532012-05-19T09:00:00.000-07:002012-10-16T04:52:19.440-07:00Sisu Anaerobic Testing at the<br />
Members of the new SISU D-Team and a couple of old guys from the masters' program (including myself) visited the University of Minnesota's Laboratory of Physiological Hygiene and Exercise Science for testing on Saturday to participate in Sisu's physiological testing session. We went through a set of evaluations, including VO2max, lactate, body composition, and Wingate.<br />
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I was actually a little nervous, not because I was afraid of the blood samples but because I had never run on a treadmill before. I had this vision of the machine going ever faster and finally ejecting me to the rear. After a quick tutorial I felt like I was ready to go.<br />
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<a href="http://en.wikipedia.org/wiki/VO2_max" target="_blank">VO2 max</a> test (also maximal oxygen consumption, maximal oxygen uptake, peak oxygen uptake or maximal aerobic capacity)<br />
A grad student came by to test a device that measures the oxygen level in the muscle. We should get a little bonus test that way!<br />
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<a href="http://en.wikipedia.org/wiki/Anaerobic_exercise#Lactate_threshold_.28LT.29_.28or_lactate_inflection_point_.28LIP.29.29" target="_blank">Lactate Testing</a>. Ben was pricking fingers while we subjects were on the treadmill. After doing this four times with 17 test subjects, I am sure he was more sore than we were.<br />
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<tr><td class="tr-caption" style="text-align: center;">Ben's pricking my finger to collect blood for the </td></tr>
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<a href="http://en.wikipedia.org/wiki/Body_composition" target="_blank">Body Composition</a> test by <a href="http://en.wikipedia.org/wiki/Hydrostatic_weighing" target="_blank">hydrostatic weighing</a>. The tech who did my measurement said 14% of body fat, that's excellent for a 50-year old male.<br />
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<a href="http://en.wikipedia.org/wiki/Wingate_test" target="_blank">Wingate</a> anaerobic 30 second test. I almost skipped that one, they called me back. 3' of low-resistance spinning, 10" sprint and then 30" as fast as you can with x% of bodyweight resistance. This test was short, but probably the hardest during this morning's session.<br />
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<br />Christianhttp://www.blogger.com/profile/03784261613745201208noreply@blogger.com0University of Minnesota Recreation Center, 2904 Fairmount St. SE, Minneapolis, MN 55414, USA44.9762785 -93.228511944.965046 -93.2482529 44.987511 -93.2087709tag:blogger.com,1999:blog-2599682839328281969.post-28611289544218796882012-05-05T17:10:00.000-07:002012-05-21T05:13:43.460-07:00Afton SP Orienteering--Red<span style="font-family: sans-serif, helvetica; font-size: x-small;"></span><br />
<span style="font-family: sans-serif, helvetica; font-size: x-small;">Great course but I was slow. Overtraining? Possibly. Made it back wet, but from sweat. It started dripping when I got in the car and it was pouring by the time I got to the freeway. </span><br />
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<span style="font-family: sans-serif, helvetica; font-size: x-small;">1<span class="Apple-tab-span" style="white-space: pre;"> </span>Cut down the hill. On way back I saw that the elites were running the trail down and across. </span><br />
<span style="font-family: sans-serif, helvetica; font-size: x-small;">2<span class="Apple-tab-span" style="white-space: pre;"> </span>Bushwhacked again. I should have probably returned to the trail and closed in that way, in spite of the extra elevation. </span><br />
<span style="font-family: sans-serif, helvetica; font-size: x-small;">3<span class="Apple-tab-span" style="white-space: pre;"> </span>Took trail to open area, across knoll, headed for gully to N of straight line. Spiked it. </span><br />
<span style="font-family: sans-serif, helvetica; font-size: x-small;">4<span class="Apple-tab-span" style="white-space: pre;"> </span>Took trail on top, headed to NNE where trail veered NW. Spiked. </span><br />
<span style="font-family: sans-serif, helvetica; font-size: x-small;">5<span class="Apple-tab-span" style="white-space: pre;"> </span>Hung to right of dark-green reentrant. Looked for open area. Could not find CP5. Went to open area and headed straight for it. Lot of wasted time. </span><br />
<span style="font-family: sans-serif, helvetica; font-size: x-small;">6<span class="Apple-tab-span" style="white-space: pre;"> </span>Climbed up the spur of W fork of creek. Did not want to go back down and up again. Seemed the right choice at the time, but when I see the big detour I made on my Garmin track I wonder. </span><br />
<span style="font-family: sans-serif, helvetica; font-size: x-small;">7<span class="Apple-tab-span" style="white-space: pre;"> </span>Took long way N to trail and then on trail near CP7. I think this was a good choice. </span><br />
<span style="font-family: sans-serif, helvetica; font-size: x-small;">8<span class="Apple-tab-span" style="white-space: pre;"> </span>Went around reentrant and straight to CP8 </span><br />
<span style="font-family: sans-serif, helvetica; font-size: x-small;">9<span class="Apple-tab-span" style="white-space: pre;"> </span>Looked for most comfortable way down and towards trail NE. Crossed knoll and spiked CP9. </span><br />
<span style="font-family: sans-serif, helvetica; font-size: x-small;">10<span class="Apple-tab-span" style="white-space: pre;"> </span>Went around spur near lake, should have probably followed the erosion gully near line. But it worked OK. Attacked from bench on trail and got there. </span><br />
<span style="font-family: sans-serif, helvetica; font-size: x-small;">11<span class="Apple-tab-span" style="white-space: pre;"> </span>Backtracked to trail and followed to knoll. </span><br />
<span style="font-family: sans-serif, helvetica; font-size: x-small;">12<span class="Apple-tab-span" style="white-space: pre;"> </span>Followed reentrant down, climbed spur to S of erosion area. Spiked. </span><br />
<span style="font-family: sans-serif, helvetica; font-size: x-small;">13<span class="Apple-tab-span" style="white-space: pre;"> </span>Followed dry ditch up. Got mixed up with camp sites and hung too far S. But I corrected and found quickly. </span><br />
<span style="font-family: sans-serif, helvetica; font-size: x-small;">14<span class="Apple-tab-span" style="white-space: pre;"> </span>Followed deer trail. No problem. Spiked. </span><br />
<span style="font-family: sans-serif, helvetica; font-size: x-small;">15<span class="Apple-tab-span" style="white-space: pre;"> </span>Tough return to Finish, all uphill. That's Afton! </span><br />
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<span style="font-family: sans-serif, helvetica; font-size: x-small;"><br /></span><br />Christianhttp://www.blogger.com/profile/03784261613745201208noreply@blogger.com0Afton State Park, 6959 Peller Ave S, Hastings, MN 55033, USA44.8480517 -92.786775944.8255362 -92.8262579 44.870567199999996 -92.747293899999988tag:blogger.com,1999:blog-2599682839328281969.post-64204901600059363972012-03-28T03:05:00.000-07:002012-04-01T07:44:01.194-07:00Hill Creek RunI traveled to Belgium for a sad occasion, my dad's funeral, and helping my brother sort through the associated formalities. I decided even before boarding my flight that I would use my jogs to revisit some of the places with happy memories associated with my dad, many of which involved hikes around my old neighborhood and the forests south of town. While I could easily reach many of the places, the High Fen (Hohes Venn, Hautes Fagnes) required some transportation. I toyed with the idea of repeating a trail run I had done in November 2010 starting at Baraque Michel and following the Hill Creek valley back to Eupen and which I had done quite a few times as a hike. Some segments I had done in the company of my parents, too. It requires a ride to Baraque Michel, which my brother Arnulf provided last time around and 2-3 hours for the run.<br />
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This time, I did not want to impose on Arnulf and looked into taking the St. Vith bus (TEC 394). The first bus leaves at 7:05 and gets to Baraque Michel only 20 minutes later, that way I would be back in town around 10:00, ready for another day of working through funeral preparations, estate questions and a visit to my mom.<br />
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I was at the bus station just as the bus pulled in and boarded along with a mixed bag of students heading to school ("where?" I thought since when I attended high school, kids from the south of the German-speaking region came north to go to school) and folks heading for work and paid €3.40 for my fare. By the time we were out of town, the bus was about 2/3 full. 15 minutes later I signaled for a stop at Baraque Michel, the only passenger to get off at this currently unpopulated place.<br />
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As the bus rolled to a stop I had noticed the red flag hanging limply from its pole, indicating that access to the fen was barred due to high fire danger. Disregarding the warning I climbed the fence next to the padlocked gate. After only a couple of minutes of jogging I came across another barrier, this time prohibiting access to the board walk crossing the bogs. Again, I ignored the prohibition and continued. Soon, the boardwalk was in very poor shape, much rougher than when I had proceeded 20 months earlier. I thought to myself that I could not understand how the park management would not maintain such a resource to the tourism industry of the area, as the park attracts thousands of visitors from near and far. Only when I got to the southern end of the board walk did a sign opposite to the one I had ignored at the beginning of this section reveal the reason for the dramatic deterioration: last year's fire had finished off the already compromised structure. Since the living vegetation left and right of the trail had been left mostly unscathed I had not paid too much attention to the marks of fire on what was left of the boards. I now also remembered big stacks of lumber and a backhoe near the start of my run, likely to be used to rebuild the structure.<br />
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<tr><td class="tr-caption" style="text-align: center;">"No Trespassing" </td></tr>
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Right at the beginning I came past one of the spots I had visited several times with my dad and of which he had told us stories, the Kreuz der Verlobten (“Cross of the Fiancees”). The location epitomizes past dangers of the area, especially during the long and dark winter months.<br />
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<tr><td class="tr-caption" style="text-align: center;">Hiking the fen in 1965 and 2012</td></tr>
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As it was, the initial 4 km of the run were slow going. The impossibility of using the boardwalk made me follow the ruts left by the backhoe track right next to it and within less than ten minutes of starting I had wet feet. The ground was extremely uneven, with grassy humps on spongy bog ground. To avoid sinking in, I hopped from hump to hump, occasionally crossing Hill Creek. Gradually I descended along with the valley that had been carved into the plateau. The bog grasses became interspersed with copses of trees and bushes, some showing signs of the fire that had raged here during the previous spring. I recall reading about it in the online version of my hometown newspaper and thinking at that time that the reporting sounded over-hyped. Indeed, judging from the cover of yellowed grass which must have grown after the blaze, the fire had not managed to kill the plants and even the shrubs and trees looked like they had survived.<br />
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The trail followed the creek and surviving pieces of boardwalk as well as the bog landscape had a slight coat of frost. I finally reached the end of the blocked area and was welcomed by better trodden trails and actual newly constructed and freshly overhauled sections of boardwalk. My pace quickened considerably from this point on. Still, I needed to keep watching my step as the trail started to become a jumbled mess of roots of the adjacent trees and jagged rocks protruding from them. I did not want to take a tumble and have my head, elbow or knew make an acquaintance with those.<br />
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<tr><td class="tr-caption" style="text-align: center;">I'd rather not stumble and tumble coming down this trail</td></tr>
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Hill Creek began to resemble a real stream with boulders of all sizes and the sound of rushing water became the soundtrack for my trip as soon as the trail moved closer to the creek. However, as soon as the trail veered away from the stream, the rushing was swallowed by the trees and replaced by bird songs.<br />
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I ran through sections of coniferous and deciduous woods or rather forests. I recall that when I took Lynn on our first trip to Belgium, she commented on the fact that the woods had been planted and trees were standing in neat rows. Here, the firs and beech and oak trees did not give that impression any longer but this may have been only because I was traversing stands of mature trees. In fact, some of the firs at the bottom of the valley must have been measuring 40-50 m. They reminded me of the majestic conifers I traversed near Portland, OR a few years back. Still, numbered white cornerstones divided what I believe to be forestry plots and they contained trees of the same species giving them definitely a cultivated feel.<br />
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Eventually, the single track trail turned into a forestry road. I tried to keep to areas where leaf or needle litter dampened my step. About three quarters through my run I came past the Hill Creek dam and tunnel. Part of the water is being diverted to help fill Eupen's Weser Reservoir (Wesertalsperre). During the construction in the 1950s, several workers perished because of a flash flood.<br />
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<tr><td class="tr-caption" style="text-align: center;">Hill dam to the left and entry to Hill tunnel to the right</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Clear cut just south of the Hill dam. The swimming hole may be straight<br />
ahead by the small group of trees.</td></tr>
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Just past the dam I had a bad surprise: the entire bottom of the valley had been clear-cut. Just a couple hundred meters below the dam is a nice bathing hole where the creek eddies around some huge boulders. It used to be hidden under some crippled firs. The water was really too cold to stay in for very long and horse flies and mosquitoes made lounging on the boulders difficult but when on a long hike on a hot summer day it promised relief. I guess now in the absence of trees it would be inviting sun bathers …<br />
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I noticed that about two thirds of the stretch between the dam and a favorite destination for Sunday walks, Schwarze Brücke (“Black Bridge”) had been logged. I checked in with a forester friend of mine who oversees another district in the area and he thought that the area had been logged because the trees were staring to be overly mature.<br />
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<tr><td class="tr-caption" style="text-align: center;">Die Schwarze Brücke, 1964 and 2012</td></tr>
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I quickly covered the remaining short stretch to Eupen Kabel's pipe division, Wetzlaer Bad (the outdoor pool), and the edge of town and promptly ran into a familiar face. My cousin Christoph's wife Christiane. We exchanged a quick hello and promised to catch up after my dad's funeral.<br />
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During the entire run I dropped from a maximum elevation of 676 m at Baraque Michel to 264 m when crossing the Weser river in Eupen, climbing only about 96 m but now after 23 km I was facing the longest uphill of the trip, the steep climb to Bergkapelle, after which I had only about 500 m left, which were all downhill. Glad I decided to do this, awesome weather in gorgeous landscape with a lot of good memories.<br />
<br />Christianhttp://www.blogger.com/profile/03784261613745201208noreply@blogger.com04845 Baraque Michel, Belgium50.51901 6.0630850.508914000000004 6.0433390000000005 50.529106 6.082821tag:blogger.com,1999:blog-2599682839328281969.post-78815841174467100602012-03-16T18:43:00.000-07:002012-03-17T06:14:14.553-07:00Four NYC 10K Jogs from Times SquareSpring Break in the Big Apple, with a family that likes to sleep in. I am the only early riser and therefore have the morning hours to myself. What better way to spend them than to engage in some sight seeing by way of jogging.<br />
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Running in a big city brings some unique challenges, like traffic-related interruptions, dodging pedestrians on congested sidewalks, etc. Another issue is catching a good signal for the GPS receiver of a fitness watch. Our hotel (<a href="http://www.themusehotel.com/" target="_blank">The Muse</a>, very nice, like other hotels of the Kimpton group I have visited) is just half a block from Times Square. While you can't really call Times Square an open area, it shows a little more sky than other intersections, so that's where I went at the start of every run for my <a href="http://www.amazon.com/Garmin-Forerunner-Receiver-Heart-Monitor/dp/B000CSWCQA/ref=sr_1_1?ie=UTF8&qid=1331903032&sr=8-1" target="_blank">FR305</a> to grab a signal.<br />
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<b><span style="font-size: large;">March 13: Central Park</span></b><br />
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Always nice to return for a jog in <a href="http://www.centralpark.com/guide/sports/running.html" target="_blank">Central Park</a>, which I have visited for jogs on many previous occasions. Due to work-related constraints I was never able to get beyond the southern half of this beautiful park. No such concerns during this trip, I set rounding the <a href="http://www.centralpark.com/guide/attractions/reservoir.html" target="_blank">Jacqueline Kennedy Onassis Reservoir</a> as my goal.<br />
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From Times Square I ran up Broadway and followed the Central Park Loop clock-wise to the reservoir. I did notice a few things:<br />
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(1) There was quite a bit of running going on<br />
(2) Peletons of cyclists going in the same direction<br />
(3) 95% of runners were on the Loop, not on any of the many other trails crisscrossing the park<br />
(4) Almost all of them were going counter-clockwise<br />
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I was definitely bucking the trend. I did a loop around JKO Reservoir, counter-clockwise, like a good boy, and then moved to the much less traveled and in my opinion much more interesting trails meandering through the park. Yesterday I noticed daffodils on the way in from LGA, today it was more daffodils, forsythias and some pink-flowering tree (cherries? crab apples?). I am definitely not in Minnesota though I recall when I spent my first two weeks in the US here 20-some years ago in mid-April and from my vague recollections nature seemed to be at the same stage I see it now in mid-March.<br />
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I concluded my park loop running along the Metropolitan Art Museum and through the zoo, returning to the hotel via the Avenue of the Americas.<br />
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<span style="font-size: large;"><b>March 14: Hudson River and Central Park</b></span><br />
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After running in unseasonably mild weather yesterday, it was downright warm this morning. After my obligatory five minute GPS lock-on period at Times Square I headed down 46th Street towards the Hudson River, where, when I reached I turned right, going north along the bike path. First the path went right along <a href="http://en.wikipedia.org/wiki/Trump_Place#Burying_the_West_Side_Highway" target="_blank">West Side Highway</a> which soon started to climb to elevated level. The stretch between city and river widened into Riverside Park, a pleasant, apparently freshly redone green space. The bike trail users weren't as fortunate as the trail kept following under the elevated road.<br />
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<tr><td class="tr-caption" style="text-align: center;">69th Street Transfer Bridge</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Trump Place condos behind the West Side Highway</td></tr>
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I took a few opportunities to take pictures, like of the <a href="http://en.wikipedia.org/wiki/69th_Street_Transfer_Bridge" target="_blank">69th Street Transfer Bridge</a>, <a href="http://en.wikipedia.org/wiki/Trump_Place" target="_blank">Trump Place</a> and others. At around 78th Street I began looking for a way up and back to the city. Earlier, I had noticed some bridges and tunnels that connect pedestrian and bike trails to the other side of the express way and now I was looking for such an opportunity to cross. My first attempt was unsuccessful as I erroneously entered in a tunnel-like public works storage area. Soon, I found a place where a steep road provided access to the city. I ran across the Westside to reach Central Park. By now, the temps were downright balmy and the forsythia and daffodil blossoms seemed to lag behind the season indicated by the temperature.<br />
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<tr><td class="tr-caption" style="text-align: center;">Daffodils and forsythia in Central Park</td></tr>
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I noticed that the Central Park Loop was now carrying regular traffic and only few joggers. The bicyclists were now limited to commuters everyone was either at work or on the way. I quickly reached Broadway at Columbus Circle and followed it back to Times Square, admiring the dedicated bike path.<br />
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<tr><td class="tr-caption" style="text-align: center;">Broadway Bike Trail between Columbus Circle and<br />
Times Square</td></tr>
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<span style="font-size: large;"><b>March 15: Queensboro Bridge</b></span><br />
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After the last two days' temperatures this morning felt much more seasonable at 9 C, which is still about 5 C warmer than average. <a href="http://en.wikipedia.org/wiki/Queensboro_Bridge" target="_blank">Queensboro Bridge</a> is the nearest bridge I could reach and cross on foot from our hotel. Today's jog had the most amount of city travel of all I would do.<br />
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I left Times Square going zigzag diagonally through town, always picking the pedestrian "go" light, which evened out over the course of my run to more or less two city blocks north and two east. The GPS track is somewhat random due to running in those deep canyons between the skyscrapers. Just as I reached the bridge, I was hailed by a NYPD copper who asked me if I had a suggestion for a running route for a woman jogger she was helping. I suggested to do like me and run across the bridge but she was adamant on wanting to run downtown. Unfortunately, I could not help her.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnu3OWbT5iBc_cUv538iCIFVavEAxKEBO5eIN6ZuKNORofAC9YLKGITq3ohsfJIGWZbPnP2aSSvCbccgfzYQ4wDXtX2QMuBoyn8VFbJrYNTpT2ZAETMWDqjL1dGXMadKVc3KRBr8NmyKBb/s1600/EastRiver.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnu3OWbT5iBc_cUv538iCIFVavEAxKEBO5eIN6ZuKNORofAC9YLKGITq3ohsfJIGWZbPnP2aSSvCbccgfzYQ4wDXtX2QMuBoyn8VFbJrYNTpT2ZAETMWDqjL1dGXMadKVc3KRBr8NmyKBb/s400/EastRiver.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">East River with Roosevelt Island on left and Queens with Con Edison East <br />
River Electrical Power Plant on right.</td></tr>
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On Queensboro Bridge, there are two levels of traffic, the pedestrian/bike path is along the north side an the lower level, the traffic is noisy, not a very pleasant run. From Manhattan, there is the <a href="http://en.wikipedia.org/wiki/Roosevelt_Island_Tramway" target="_blank">Roosevelt Island (aerial) Tramway</a> and on the Queens side of the bridge, the yellow subway line emerges from the tunnel and goes elevated. The bridge was well traveled by pedestrians and bikes, most westbound on their way to work in Manhattan.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEib90Ha9_v6vUUygROvq7pW4aJYwwBkDVfJ0evB4tYcQbYjKqlvS1tHX1zANEbWPfRehvCt5Cv6HZpAtob9ngdamiTMybYd-igio0BirHWStxTEk51G9_dUarvoh13sFhYm0Jkpv2-LUWZj/s1600/QueensboroBr.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEib90Ha9_v6vUUygROvq7pW4aJYwwBkDVfJ0evB4tYcQbYjKqlvS1tHX1zANEbWPfRehvCt5Cv6HZpAtob9ngdamiTMybYd-igio0BirHWStxTEk51G9_dUarvoh13sFhYm0Jkpv2-LUWZj/s400/QueensboroBr.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Riding, running or walking just a couple meters away from<br />
noisy and stinking traffic. But a good transit route for <br />
bike and foot commuters</td></tr>
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<b><span style="font-size: large;">March 16: Hudson River to Chelsea Piers</span></b><br />
<iframe frameborder="0" height="548" src="http://connect.garmin.com:80/activity/embed/158384860" width="465"></iframe>
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On this rain-wet and cool morning, I returned to the Hudson River and ran south this time. about half of the distance was right along West Side Highway: not so fun, especially when I passed a NY Transit depot where a dozen or so buses were warming up their engines and belching out their diesel fumes. Still, I do appreciate that it seems quite easy to get around by bike in this huge city.<br />
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But then there were pedestrian and bike friendly areas with a little more distance to traffic. I took advantage of the many piers and boardwalks jutting into the river and ran to the end of a few of them. When I approached the northern edge of <a href="http://en.wikipedia.org/wiki/Chelsea_Piers" target="_blank">Chelsea Piers</a>, a large entertainment and shopping complex spanning several piers. I heard a wood thrush call from the bushes, almost within arm's reach.<br />
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On the way back, I saw a big cruise ship come up the river, fully lit in the dark and readying to moor at one of the piers. I noticed a big sign on top of the ship spelling out "<a href="http://www.cruisetimetables.com/cruisesonqueenvictoria-16mar2012.html" target="_blank">Queen Victoria</a>." I was not sure if this was the Queen Victoria or a cruise ship line of that name but when I checked later, it was indeed the ship, readying for a trans-Atlantic voyage with destination port of Southampton. Quite a bit of smaller boat traffic on the river, too, some looked like ferries, others like fast police launches. On the way back to Times Square, I passed a construction site where dozens of workers were arriving for their shift.Christianhttp://www.blogger.com/profile/03784261613745201208noreply@blogger.com0717 7th Ave, New York, NY 10036, USA40.759011 -73.984472240.7469835 -74.0042132 40.7710385 -73.9647312