07082019 – CrossFit & Bike

Leave a reply

Got up early for 5:30am CrossFit and it felt great. We did handstand practice, something that I still need work on getting up into the handstand. We then did 5×8 Deadlifts at 60% so I did 185. 8 reps is a lot. I’ve not deadlifted in awhile so I’m sure I’ll feel it later! We then had a 7 minute metcon. When I first looked at it, I thought it was an AMRAP. But no, the last movement was max effort! The movements were – 40 burpees (which took almost half the time), 20 calorie row (which was about 90 seconds) and then maximum effort wall balls (basically as many wall balls as possible with the time left). I got to the wall balls with about 90 seconds left and I got 21 done in that time frame. I used a 20# ball for a platinum level performance!

After dropping the kids off at their programs (only 90 minutes this week) I headed out for a bike workout. The workout was 3-4 rounds but I was only able to get in 2 rounds based on the time that I had. The workout was 3:00, 4:00, and 5:00 minute intervals with an equal amount of rest. I guess I never set the watch up to do intervals in bike mode so I couldn’t actually track the intervals or time. And my bike computer isn’t connecting to the sensors so I didn’t really have any live data while riding. I used the clock on the computer to guesstimate the timing of my intervals and recovery.

I rode North on West River Road and cut over to the Dinkytown Greenway. My first interval ended about 1/2 up the hill from Bohemian Flats and Downtown so I went ahead and spun up the rest of it! After crossing the Mississippi River I connected with East River Road and took that all the way to the MN 5 Bridge crossing at Fort Snelling. Most of the workout was on East River Road and one of the other intervals ended in the middle of a hill, but I can’t remember which one for sure now. I knew I was running tight on time and got to the bridge right about the time I needed to start the last interval. Unfortunately, this bridge has about 20 steps to carry down the bike, then cross the river and then about 20 steps back up. I did those as quick as possible and started my last interval when I got to the top of the stairs! I rode through Historic Fort Snelling coming out near Coldwater Springs and then followed the road to Minnehaha Falls. The last interval ended along that road and I relaxed a little but didn’t go super easy as I needed to get back to pickup the kids! I made it right on time, though I was still sweating when I walked into the building! Overall, I felt like I was hitting it pretty hard, though I know my legs were sore from CrossFit in the morning.

The total ride was 17.47 miles in 1:10:15.

07072019 – Run

Leave a reply

Sunday morning run with the pollen looking like snow! Seriously the trails were covered in it! The workout today was 2x4k and I decided to take it on the Loppet trails. But first I dropped off some books at a Little Free Library down the street. Ours was full and I wanted to get rid of some kid books.

I ran up to Golden Valley road and then to the trails hitting 45 North, Conundrum and Area 36. It has been awhile since I ran on those trails so it was nice to be on them again. Only a handful of mountain bikers were out and no runners! There were a few people attending some type of class towards the end who were using a staircase to warmup.

4K is 2.25 miles and the two intervals were 23:57 and 28:13. The second one had a lot more elevation gain in it! The first 5 minute recovery period included a bathroom break.

Overall the run was 6.7 miles in 1:18:07.

07062019 – Bike

Leave a reply

This morning’s workout called for a bike ride with 2 x 15k intervals. This meant a pretty decent long ride as 15k is about 9.3 miles. I had a fair amount of time and the actual workout was 3x15k but I didn’t have quite that much time! After finishing the 2nd interval and recovery time of 5 minutes I did a third interval for what ended up being 4.4 miles just to get me home.

I headed West towards Eden Prairie on the trails and then cut North on Baker Road after first crossing it and 62nd Street. There were some good hills on Baker Road and also some stop lights so it wasn’t a full on 15k interval, but still pretty dang close. I came back towards St. Louis Park on the Minnetonka LRT and varied between the gravel and the paved road. I probably could have kept going north to the Luce Line, but this ended up being a perfect distance for today.

I hit 27.6 miles in 1:50:50. My two intervals were 34:03 and 34:28. The third interval of 4.4 miles was 17:51.

07032019 – CrossFit & Swim

Leave a reply

I went to the 5:30am CrossFit class at Solcana. It was hard to get up so early, but nice to get the workout in! The warmup/gymnastics was accumulating 15 strict toes to shoulder. I did sets of 3 and it took a little while, especially with the strict designation!

The MetCon was a 30 minute AMRAP! It included an Iron Madien Crawl (bear crawl and pulling the 80# sandbag the length of gym), 10 pullups, Goblet Carry to corner and back, 10 pushups, grass loop run, and then 1 minute rest! I tried the 70# kettlebell for the Goblet Carry and I was able to get it up, but obviously not able to walk with it! The 53# was pretty heavy and I decided to go with that, but wow was it harder than I thought it would be! I used a box for the pushups, after Murph I think that was a good call for the longer work session. The 1 minute rest was a nice addition! I did 4 rounds and 16 reps (so just into the pushups). That was a good burner!

Later in the afternoon we went with friends to Hidden Beach. There were 3 adults and 6 kids so we took turns playing/supervising the kids and doing some swimming. It was a little windy so there was some chop on the lake which got to be quite a bit. And outside of the swim area was a good amount of seaweed so that wasn’t ideal. I guesstimated 400 yards of swimming, no real clue though! We had fun watching the clouds roll in and out wondering if it was going to do anything or not!

07022019 – Kayak

Leave a reply

The kids and I had a great time kayaking today. We took the 3 kayaks out onto Cedar Lake and paddled over to Lake of the Isles and then came back and toured the 3 beaches of Cedar Lake!! We started at the South Beach which has some new amenities, but the swim area is pretty small and mucky with lots of seaweed. We then paddled to Hidden or East Beach. This has a lot of nice shade and a nice swim area with lifeguards (oddly the only ones out today). There are some unique characters here, but not quite the reputation that it used to have. In fact, we saw two different people get cited by the Park Patrol for what appeared to be alcohol violations. Unfortunately, we realized that a pair of flip flops had been left at South Beach so we paddled back there. There are some nice houses on that part of the lake and it was fun to pick out which ones we liked!! We looked them up when we got home, one is currently for sale for $3.3 million if you are interested!! After retreiving the flip flops we made our way back to Cedar Point Beach which is a good mix of traditional beach activities and good sized swim area. Alas it was time to leave and we paddled back to the “ramp” and headed home! I checked and we did at least 3.5 miles of paddling (assuming we did straight lines and point to point).

We had a lot of fun and will probably do it again!