Long Run Downtown-Lilydayle

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

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

Equipment

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

Splits

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

Timer Pauses

No

Start Time

Start Distance

Duration

Heart Rate Before

Heart Rate After

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

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

Speed

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

Splits: Recorded laps

Heart Rate

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

Splits: Recorded laps

Elevation

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

Splits: Recorded laps

Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)

Mississippi-Minnesota Rivers Confluence 10K Tercet

Fall and ice hockey season are upon us which means that I spend a significant amount of my running in the SW corner of Minnesota's capital city, St. Paul. Departure location is usually Highland Arena, next to the water towers at Snelling Av. and Ford Pkwy. It's nice to start one's workout with a leisurely downhill jog. The problem is that the bitter end involves several challenging hill climbs. I had a chance to run my three standard options of about 10 km each over the past 10 days or so. They can be combined to create 15 km challenges. Though in a busy metropolitan area and near MSP International Airport, the lack of street noise and buildings lets one forget that this is literally in the middle of the city. I have seen wild turkey, deer and other forms of urban wildlife. During one of our first runs together, Mellie treed a good-sized raccoon.

1. Hidden Falls-Crosby Farm Run (10.5 km)

I typically start this run leaving from the overflow parking lot south of the Highland Arena. I run across Snelling, take Bohland Ave to Cleveland, make a dog leg to Ford Pkwy and then follow Mississippi River Blvd south to the steps at the south end of the Ford Plant, leading down to Hidden Falls Park and the Mississippi River banks. The uneven steps and the following trail can be slow and tricky, especially in the dark and when covered with leaves or with ice. An alternative down to the river would be Hidden Falls Drive, official road access to the park, near Magoffin Ave, just past the hair pin turn on E River Rd. Either way, it's easy to tie then into the well developed trail system running along the Mississippi. I follow this to Crosby Farm Road, where I begin my climb out of the valley, along Davern, first crossing Sheppard Rd and then W 7th. Davern St. Hill is the major challenge of this run but also the sign that it's almost over.

2. Crosby Farm Run (10 km)

In this variant, I run S on Snelling and then turn W on Edgecumbe Pkwy. I follow Edgcumbe down the hill to the intersection with St. Paul Ave. There are two options here: either W on Worcester, to where, as Worcester turns into Colette Pl., a pedestrian walkway heads S between two houses and then across the RR tracks to S Prior. The other option is to follow Edgecumbe to the tracks and head W on the bike trail, which then joins with the aforementioned pedestrian walkway. Either way I follow Prior to Mississippi River Blvd, where I immediately descend to the river bottoms, still on Prior, which turns into the park road. There are various options for trails heading in a general downriver direction. My preferred in the dark is to take the trail left at the fork past the E parking lot at Crosby Farms. This runs along the N side of Upper Lake and then crosses a wetland on a boardwalk. In the dark, Mellie and I have been startled several times by big dear crashing through the underbrush in this area. The trail then turns left and generally follows Crosby Lake until it reaches the service road dropping in from Sheppard.

This last time, taking advantage of a day-time run, I tried a single track variant following the bottom of the bluff. I had noticed the trail head on several occasions but had not dared taking it in the dark. It is well used and developed, with stretches of crushed limestone. There were a few muddy spots, I assume from springs, as we did not have rain in quite a few weeks. I saw three fellow dog owners, all like me with well-behaved pooches off their leash. Emerging from the park, it's back in the city, first crossing Sheppard Road, following Elway St. to Montreal to Snelling and back to the arena. Montreal is a good climb, not too steep but long. For a little more excitement and a better hill workout, I occasionally take the steps climbing towards the Frisbee golf course from the intersection of Lexington and Montreal. They are quite hidden and easy to miss.

3. Fort Snelling Loop (12.5 km)

Probably the most challenging of the loops, depending on variations. I head towards the river, as with option 1 generally following Ford Pkwy. Instead of getting onto Mississippi River Blvd, I cross the river on the Ford Bridge and turn S onto the Veteran's Home property. From here I most often take the bridge crossing the Minnehaha Cr. valley and then tie into Fort Snelling State Trail that gradually descends into the Mississippi Valley. Today, having daylight and feeling a bit adventurous I followed the Creek to its confluence with the River and then went along one of my favorite single tracks. It was quite tricky, because of leaf litter and trees that are leaning ever deeper to the ground, requiring some crawling. There are also quite a few steep climbs and descents where the trail avoids natural obstacles. The rocky trail becomes wider at the dog park. No dogs playing today, I could sense Mellie's disappointment. The first climbing challenge is getting back to the Ft. Snelling State Trail. Today, we achieved this by climbing some rough log steps. The next challenge comes immediately after the trail goes under the Hwy 5 bridge: climbing from just above river level to the gates of Ft. Snelling. From there, heading to the trail crossing the river along Hwy 5 completes the Ft. Snelling looplet. Now, I am basically following my approach of the park in option 2, crossing the tracks from Prior and heading to Davern Hill the last and certainly not least hill challenge. But after only five more minutes I can change into something dry and await the return of my hockey player.