Training Log Archive: AliCIn the 7 days ending Dec 23, 2012:
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Sunday Dec 23, 2012 #
8 AM
XC skiing 8:30 1.14 mi (7:26 / mi) +4m 7:22 / mi
ahr:105 max:144
Ski-O 27:53 2.88 mi (9:41 / mi) +55m 9:08 / mi
ahr:130 max:153
"Lead John" exercise, according to the ski-o book of all knowledge. Alex and I took turns being the lead skier, who was commanded to go this way or that way by the following skier. Adrian followed, letting us know if we were being silly or when we had actually gotten to the control. It is hard to get everything the other needs to know into words.
Ski-O 23:12 2.98 mi (7:47 / mi) +45m 7:26 / mi
ahr:135 max:152
And trying to do more ski-o training, I opted to do only the evens, skiing around backwards, and then was going to do the odds, forwards. I ran into Susan again on my way to 4, and she suggested I stop by the Green Team ski house to say hi to Hannah D. So scampered down there, said hi, which was great. She's headed to Europe to do some Europa Cup biathlon races after Christmas, if they go well, she might get to ski in World Cups later in the winter!
Headed back off from that and was going 3->5 when whoopsie, my old Madshus ski snaped behind the binding, just where the other one had broken too. Bummer! So skied back to switch to good skis.
Headed back off from that and was going 3->5 when whoopsie, my old Madshus ski snaped behind the binding, just where the other one had broken too. Bummer! So skied back to switch to good skis.
XC skiing 20:29 3.26 mi (6:17 / mi) +1m 6:17 / mi
ahr:141 max:157
1 lap normal skiing, 2 lap no poles, 1 lap ski-o style before it was time to head back off south!
Saturday Dec 22, 2012 #
10 AM
XC skiing 12:00
Woo! Snow found! =)
Little warm up of two laps, getting used to the slippery stuff! Skied with Susan Dunklee, friend and teammate from Dartmouth times, now famous for a 5th place World Cup race at the end of last biathalon season. She's had another top 15 so far this season, and aiming for more! Her reported training hours per year, ~700, not counting shooting.
Little warm up of two laps, getting used to the slippery stuff! Skied with Susan Dunklee, friend and teammate from Dartmouth times, now famous for a 5th place World Cup race at the end of last biathalon season. She's had another top 15 so far this season, and aiming for more! Her reported training hours per year, ~700, not counting shooting.
C • ~700 7
Ski-O race 42:53
14c
And, hop to, time to ski-o! A course set by Adrian, luckily just enough snow to scrape by and use the bigger network, not just the one snow-made loop.
Had a blast, was focusing on quick and frequent looks, but you do still need longer looks to route choice, I think. At least I can't really decide on a route in my head, not looking at the map.
I didn't make all the right choices, twice this was due to not fully reading the contours and figuring out which way would have extra climb. Have to work more on doing that - it's easy to ignore the contours when the bright green trails stand out so far, but they are still important!!
Had a blast, was focusing on quick and frequent looks, but you do still need longer looks to route choice, I think. At least I can't really decide on a route in my head, not looking at the map.
I didn't make all the right choices, twice this was due to not fully reading the contours and figuring out which way would have extra climb. Have to work more on doing that - it's easy to ignore the contours when the bright green trails stand out so far, but they are still important!!
XC skiing 33:00
Cool down, a-chattin with Alex.
2 PM
XC skiing 5:00 [1]
Ooooh, Ken brought up my super-new skis and got to try out! Way better than the one ski about-to-break 15 year old Madshus + one ski 7 year old Fischer that I'd been ski-o-ing on. Don't immediately notice the hole exactly, but the skis feel light and responsive, and maybe you're not really supposed to notice the hole itself anyways...
Ski-O race 13:00
Ski-o-athalon, relay style!
So this was the backup race plan, if we had just had to go around the snow-made loop. Several controls, in clusters, with 3 laps each, you have to pick *exactly* the right control.
This was great training, teams were Ali-Ian, Alex-Ken, and Adrian-Kestrel. The three As started, and it worked perfectly that we were in contact each lap, pushing/distracting/interacting with each other, which is great race practice. I didn't do great with the race simulation, I was first distracted by Alex talking at the very beginning and then just let her pass me at the end (she may have anyways, she's a good sprinter!), because I thought she was a biathlete doing an interval and I was in the way. Nope!
So this was the backup race plan, if we had just had to go around the snow-made loop. Several controls, in clusters, with 3 laps each, you have to pick *exactly* the right control.
This was great training, teams were Ali-Ian, Alex-Ken, and Adrian-Kestrel. The three As started, and it worked perfectly that we were in contact each lap, pushing/distracting/interacting with each other, which is great race practice. I didn't do great with the race simulation, I was first distracted by Alex talking at the very beginning and then just let her pass me at the end (she may have anyways, she's a good sprinter!), because I thought she was a biathlete doing an interval and I was in the way. Nope!
XC skiing 50:00
1 lap sans big hill collecting controls with the troops
3 laps no poles
3 laps sans big hill ski-o style (so double pole on flattish, awkward skate on hills)
1-2 laps normal ski
3 laps no poles
3 laps sans big hill ski-o style (so double pole on flattish, awkward skate on hills)
1-2 laps normal ski
Friday Dec 21, 2012 #
Note
Boo, woke up in shoulder pain again. It had really seemed to be settling down the past few days... ah well, here's hoping it puts up a-ok with skiing this weekend anyways!
Note
Drove from Toledo, OH to Craftsbury, VT. 12h trip, 749 miles, in an on-and-off snowstorm... Made it! And very thankful for rest stops with wifi on the 401...
Thursday Dec 20, 2012 #
4 PM
Running 1:08:20 8.28 mi (8:15 / mi)
Soggy, soggy at Wildwood. Lots of squishy leaves underfoot. Cool to see all the little rivulets flowing down their little valleys. Just a cruise around, unfortunately forgot my Garmin, so no exact distance or HR data. Legs were definitely a bit heavy from yesterdays effort.
Alrighty, time to pack on up and get ready for the looong drive to Saturday's ski-o at Craftsbury!!
Alrighty, time to pack on up and get ready for the looong drive to Saturday's ski-o at Craftsbury!!
Strength 12:00 [1]
Abs + back
Wednesday Dec 19, 2012 #
3 PM
Running 17:08 1.97 mi (8:42 / mi) +13m 8:31 / mi
ahr:132 max:151
Warm up jog around campus, pretty dead, students left last week.
Drills 7:09 0.45 mi (15:54 / mi)
ahr:131 max:146
Anti-injury running drills. Really should start mixing in ankle plyos again too...
Running 52:23 6.47 mi (8:06 / mi) +29m 7:59 / mi
ahr:142 max:174
Blah. Stomach wasn't a happy camper for this workout. The plan was 4 x (800, 200 roll-on, 400), which I did with some extra breaks to let the stomach settle on down...
Not that fast, but as Ian pointed out, I haven't really been doing speed recently. And it's not really the time of year to be intense on the running speed (ski season, ski season!), so shouldn't be too upset.
2.47, 80
2.45, 80
2.45, 82
2.47, 78
(Yup, I like 400s in seconds, and 800s in minutes.seconds.)
Not that fast, but as Ian pointed out, I haven't really been doing speed recently. And it's not really the time of year to be intense on the running speed (ski season, ski season!), so shouldn't be too upset.
2.47, 80
2.45, 80
2.45, 82
2.47, 78
(Yup, I like 400s in seconds, and 800s in minutes.seconds.)
Tuesday Dec 18, 2012 #
4 PM
Rollerskiing 1:06:53 8.92 mi (7:30 / mi) +41m 7:24 / mi
ahr:128 max:166
Specific strength- and shoulder held up, woo! 4 x all the normals, plus a new (steeper) hill for the V2, which was great, except there's a drainage grate at the bottom (across the whole road!) which is kinda annoying.
Really tried to go for it, felt good. Read a map of the Ultra-long at Boden. 1->2 is hard, and I think like how Kaz will be, eep!
Really tried to go for it, felt good. Read a map of the Ultra-long at Boden. 1->2 is hard, and I think like how Kaz will be, eep!
Strength 12:01 [0] 0.0 mi
Abs and back, keeping easy on the SJJs b/c of shoulder.
Strength 3:11 [0] 0.0 mi
2 x 12s hammies
Monday Dec 17, 2012 #
4 PM
Running 33:35 4.08 mi (8:14 / mi) +27m 8:04 / mi
ahr:140 max:164
Just a little interrupt-the-afternoon jaunt around Ottawa Park. Basically just the one loop, a little investigation of a bike trail at one point, and then doubled back to get a good hill a second time. Felt good, except for right Achilles is a bit tetchy.
Shoulder was fine while running, but had a really sharp pain when getting changed to go run. Gotta do that more delicately.
Shoulder was fine while running, but had a really sharp pain when getting changed to go run. Gotta do that more delicately.