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Training Log Archive: acjospe

In the 7 days ending Mar 11, 2012:

activity # timemileskm+m
  Classic skiing2 1:36:59 13.44(7:13) 21.63(4:29) 572
  Orienteering1 1:33:44 5.1(18:24) 8.2(11:26) 41215c
  Running2 1:22:42 9.13(9:04) 14.69(5:38) 51
  Skate skiing3 1:14:52 9.36(8:00) 15.07(4:58) 197
  Cycling1 30:00 7.0(4:17) 11.27(2:40)
  Core Strength1 20:00
  Yoga/Stretching/PT2 17:00
  Spenst1 7:35 0.36(21:05) 0.58(13:06)
  Total9 7:02:52 44.38 71.43 123215c
  [1-5]9 6:06:06
averages - sleep:7.5

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MoTuWeThFrSaSu

Sunday Mar 11, 2012 #

8 AM

Classic skiing 1:02:55 14.36 km (4:23 / km) +413m 3:50 / km
ahr:131 max:184

Testing wax for the relay, and then an attempt at intervals after the race. Stopped before I got really tired. Knee feels ok classic skiing, but herringboning hurts. Elbows were fine.

Saturday Mar 10, 2012 #

Event: Birkhead Wilderness Classic (US Classic Champs)
 
7 AM

Classic skiing 34:04 7.27 km (4:41 / km) +159m 4:14 / km
ahr:144 max:178

Testing wax for morning classic race. Ended up on a mix of toko viola and multiviola, with a few dots of toko silver on top. Same as Craftsbury race, I think. Good combo in sugary "snow".
12 PM

Skate skiing 7:08 1.32 km (5:23 / km) +30m 4:50 / km
ahr:134 max:156

Testing skate glide for the afternoon sprint. Toko jetstream yellow, and a coarse rill.
6 PM

Running 30:45 [1] 3.05 mi (10:05 / mi) +31m 9:46 / mi
shoes: Pink shiny!

We were superfast in applying topcoats for tomorrow, so didn't have to go back and keep waxing after the team meeting. Headed out for a jog; knee is fine running, but puffy, which is probably a bad thing.

Yoga/Stretching/PT (Stretching) 7:00 [0]

Friday Mar 9, 2012 #

1 PM

Skate skiing 33:41 6.52 km (5:10 / km) +160m 4:36 / km
ahr:125 max:155

Testing topcoats and rills. Right knee still hurts a lot when I skate. At the J2 championship in Rumford, ME. Kind of cool to see Steve and Tracey Olafson leading the NH team!

Thursday Mar 8, 2012 #

6 PM

Skate skiing (Double pole) 34:03 [1] 7.22 km (4:43 / km) +7m 4:41 / km
ahr:137 max:164

Add 230miles to yesterday, and I'm home. Probably my last day at Weston. The loop is broken; they're no longer grooming, and it was fairly icy despite 65F temps. Double poling, trying to keep the skiers motivated; we'll have to come up with something else to do next week. Just one more week of this blasted ski season, and then we can stop.
C • orienteering 4

Core Strength 20:00 [1]

Wednesday Mar 7, 2012 #

Note
slept:8.0

Note

Another great day for CSU out in Soldier Hollow. Corey won the J1 girls (again), Cate was 30th, Olivia and Rebecca struggled pretty badly with the altitude and were back in the 40s. J2 girls, Julia was 2nd, Zoe 7th, Hadley 31st and Charlotte 36th. Strong! The J2 boys Gavin was 6th, pretty sweet for a first-year J2! Max massively blew up... J1 boys, Eli was 2nd, in the midst of a top-five New England sweep, and Nathan was 18th. So awesome! Now time to coach their teammates on a fast-melting puddle of goose poop.
4 PM

Orienteering 1:33:44 *** 8.2 km (11:26 / km) +412m 9:08 / km
ahr:155 max:179 15c shoes: disintegrators

Mt. Tom training with Ali, and Phil, and Gail, if the backwards, tiny, footsteps at each control actually belonged to her - she'd gone earlier. And backwards around the loop, unless she actually just walked backwards the whole way.

Things started with an awkward-fall-off-a-cliff sort of descent down a hill, while Ali and I did some map memory trade-offs. Fun, but I was having issues both focusing and keeping up; my legs were heavy-feeling from yesterday's track workout. By the time we split up to do the compass work separately, I was trudging up the hills.

I got way off my line on the way to 11, just distracted in my head, and that doesn't lead to good o', so had to climb a bunch more than I'd meant to. Then the downhill slope stuff went so-so; I kept sliding (quite literally) downhill, and this made it hard to both contour and stay on my line. It was fun to be out, but definitely not my most focused training ever. Hmph. Too much going on in my life, and it's all my own fault.

Tuesday Mar 6, 2012 #

Note
slept:10.5

Chiseling back that sleep debt. Should have brought more clothes to Amherst, it's cold here.
C • There are clothes you can b... 9
2 PM

Running warm up/down 14:54 1.61 mi (9:17 / mi) +1m 9:16 / mi
ahr:154 max:179 shoes: Pink shiny!

Spenst warm up/down 7:35 0.36 mi (21:05 / mi)
ahr:146 max:176 shoes: Pink shiny!

Drills and some dynamic stretching.

Running 37:03 4.47 mi (8:17 / mi) +19m 8:11 / mi
ahr:164 max:182 shoes: Pink shiny!

4x1200 @L3, 200m rest. Internal monologue went something like this:

legs: gah! too fast! too fast! what are you doing!?!?!??
lungs: yo, legs, what's the big deal down there? this is pretty comfortable.
heart: aw, you guyzzzz. you're so cute. lungs, do you think we'll get to do some real work soon?
stomach: ABORT! ABORT! that idiot just fed me lunch!
foot: I think I'm getting a blister. can we stop now?
hair: look at me! I go swish! swishy swishy swish! i'm so pretty!
hands: we're cold. hey, fingers - would you turn white already so she knows we're cold?
C • swishy hair 6

Monday Mar 5, 2012 #

Cycling (commute) 30:00 [1] 7.0 mi (4:17 / mi)
slept:4.0 (rest day)

Yoga/Stretching/PT (Massage) 10:00 [0]

Note

CSU started out with a bang at the junior nationals in Soldier Hollow! Classic sprints today. Corey won the J1 women, Eli won the J1 men, Julia won the J2 girls, and Zoe was 4th in the J2 girls. Olivia and Cate were both in the top 20 for the J1 girls, too. So awesome!
C • So, so awesome! 4

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