Training Log Archive: cfosp1In the 28 days ending Feb 28, 2013:
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Thursday Feb 28, 2013 #
Note
I did reach a non-declared goal of xc skiing an average of 10 km a day during the month of February. Yay. Two long races certainly helped.
6 PM
XC Skiing Skate 42:12 10.03 km (4:12 / km) +116m 3:59 / km
ahr:145 max:166 shoes: Atomic Race Skate 2010
6:29 PM. Location: Battle Creek West, St. Paul.
Temp: -2.4 °C. Cloudy.
Last meeting of Thursday group? Maybe one more ski next week. Did three laps of the lit course and chatted with many friends.
Temp: -2.4 °C. Cloudy.
Last meeting of Thursday group? Maybe one more ski next week. Did three laps of the lit course and chatted with many friends.
Wednesday Feb 27, 2013 #
7 PM
XC Skiing Skijor 28:03 [3] 7.06 km (3:58 / km) +21m 3:55 / km
ahr:128 max:145 shoes: Atomic Race Skate 2010
7:16 PM. Location: Highland 9-Hole.
Temp: -1.0 °C. Cloudy.
Quick skijor with new equipment, fastback harness for Mellie and new tow rope. Could it be that the new harness is curing her of grabbing the tow rope with her mouth? It seemed to be gone.We'll see. Good snow condition, very firm, just starting to get a little icy but still an excellent edge. Got to ski while it lasts!
Temp: -1.0 °C. Cloudy.
Quick skijor with new equipment, fastback harness for Mellie and new tow rope. Could it be that the new harness is curing her of grabbing the tow rope with her mouth? It seemed to be gone.We'll see. Good snow condition, very firm, just starting to get a little icy but still an excellent edge. Got to ski while it lasts!
Tuesday Feb 26, 2013 #
6 PM
XC Skiing Skate 52:03 [3] 11.74 km (4:26 / km) +157m 4:09 / km
ahr:144 max:167 shoes: Atomic Race Skate 2010
6:39 PM. Location: Battle Creek West, St. Paul.
Temp: 1.5 °C. Partly cloudy.
Last ski of the season for the Tuesday group, Easy relaxing and chatty outing. Saw Dana on the trail and chatted with her at the parking. Then we went to Green Mill on century for some pizza and food. Great conclusion to a successful Masters' Year-Round Program.
Temp: 1.5 °C. Partly cloudy.
Last ski of the season for the Tuesday group, Easy relaxing and chatty outing. Saw Dana on the trail and chatted with her at the parking. Then we went to Green Mill on century for some pizza and food. Great conclusion to a successful Masters' Year-Round Program.
Sunday Feb 24, 2013 #
9 AM
XC Skiing Skijor 45:04 [3] 10.74 km (4:12 / km) +36m 4:08 / km
ahr:133 max:149 shoes: Atomic Race Skate 2010
9:44 AM. Location: Highland 9-Hole.
Temp: -3.5 °C. Partly cloudy.
Nice outing, easy ski to get those lactates out of my system. Met another nice lab, Millie. Slow on soft snow and with my tired Birkie limbs.
Temp: -3.5 °C. Partly cloudy.
Nice outing, easy ski to get those lactates out of my system. Met another nice lab, Millie. Slow on soft snow and with my tired Birkie limbs.
Saturday Feb 23, 2013 #
Event: American Birkebeiner
Note
Darryn's worried that I didn't have enough fun. How does this look? I hope my technique looked a little better most of the time but at least I look like I'm having a good time.
But AP is about metrics and bragging and whining, so some more of that:
Starting from the back of my wave I was 6th to finish from wave 5, I was faster than 94% in wave 4, 76% in wave 3 and 35% in wave 2, physically passing at least 650 skiers from waves 2, 3 and 4. (I created a spreadsheet file for the skate results from the pdf available at the official site. It can be accessed here)
I'm hoping I might get promoted to wave 3 but I don't know how prior participation or the lack thereof affects wave placement. I should get into wave 4, though, which would gain me at least 10 minutes I wasted being stuck behind masses of slowpokes. On the other hand, being stuck probably helped me pace myself.
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 ...
But AP is about metrics and bragging and whining, so some more of that:
Starting from the back of my wave I was 6th to finish from wave 5, I was faster than 94% in wave 4, 76% in wave 3 and 35% in wave 2, physically passing at least 650 skiers from waves 2, 3 and 4. (I created a spreadsheet file for the skate results from the pdf available at the official site. It can be accessed here)
I'm hoping I might get promoted to wave 3 but I don't know how prior participation or the lack thereof affects wave placement. I should get into wave 4, though, which would gain me at least 10 minutes I wasted being stuck behind masses of slowpokes. On the other hand, being stuck probably helped me pace myself.
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 ...
9 AM
XC Skiing Skate race 3:32:40 [4] 49.6 km (4:17 / km) +502m 4:05 / km
ahr:157 max:168 shoes: Atomic Worldcup Skate '11
9:10 AM. Location: Cable, WI.
Temp: -2.3 °C. Cloudy.
What can I say, there were certainly some cons like big crowds, long lines, slow shuffling up the steep hills and other mass-sport related distraction but they were fare outweighed by the pros, like physical and mental challenge, fun tag games trying to weave an ideal route to pass the big corwds and being with many friends. Last and certainly not least there was the great coaching we received from Sisu Skiers! I will certainly do it again!
Conditions: very mild, lots of fresh snow, made me think of Sisu Ski Fest and most UP skiing I've done in the past.
Waxing: Gear West Birkie wax service, not cheap but better than I would have done. I did notice that during the last third it had been skied off.
Skis: reliable Atomic Worlcup Skate '11. Nice step up from my '10 Race Skates, several ounces lighter.
Boots: '11 Salomon S-Lab Carbon Skate
Poles: 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.
Clothing: 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.
Goggles Oakley Half Jacket XLJ with yellow tint glass, very good.
Nutrition: breakfast: 1 1/4 cup of oat meal with brown sugar and raisins, 1 banana. During race: 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 them. 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. Never hit the wall and never cramped.
Physio observations, based on HR monitor and body composition scale: Average HR, at 157 bpm definitely closer to race pace. After re-hydrating and fortifying with 3 pints of beer, a hamburger, a brat, a Snickers and a Twix bar 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.
Temp: -2.3 °C. Cloudy.
What can I say, there were certainly some cons like big crowds, long lines, slow shuffling up the steep hills and other mass-sport related distraction but they were fare outweighed by the pros, like physical and mental challenge, fun tag games trying to weave an ideal route to pass the big corwds and being with many friends. Last and certainly not least there was the great coaching we received from Sisu Skiers! I will certainly do it again!
Conditions: very mild, lots of fresh snow, made me think of Sisu Ski Fest and most UP skiing I've done in the past.
Waxing: Gear West Birkie wax service, not cheap but better than I would have done. I did notice that during the last third it had been skied off.
Skis: reliable Atomic Worlcup Skate '11. Nice step up from my '10 Race Skates, several ounces lighter.
Boots: '11 Salomon S-Lab Carbon Skate
Poles: 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.
Clothing: 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.
Goggles Oakley Half Jacket XLJ with yellow tint glass, very good.
Nutrition: breakfast: 1 1/4 cup of oat meal with brown sugar and raisins, 1 banana. During race: 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 them. 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. Never hit the wall and never cramped.
Physio observations, based on HR monitor and body composition scale: Average HR, at 157 bpm definitely closer to race pace. After re-hydrating and fortifying with 3 pints of beer, a hamburger, a brat, a Snickers and a Twix bar 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.
Thursday Feb 21, 2013 #
6 PM
XC Skiing Skijor 26:52 [3] 7.15 km (3:45 / km) +19m 3:43 / km
ahr:137 max:152 shoes: Atomic Race Skate 2010
6:19 PM. Location: Highland 9-Hole.
Temp: -6.1 °C. Cloudy.
In the dark, very firm to hard skating trail. Nice. Next ski will be Birkie!
Temp: -6.1 °C. Cloudy.
In the dark, very firm to hard skating trail. Nice. Next ski will be Birkie!
Tuesday Feb 19, 2013 #
6 PM
XC Skiing Skate 1:04:11 [3] 10.55 km (6:05 / km) +153m 5:40 / km
ahr:143 max:171 shoes: Atomic Race Skate 2010
6:29 PM. Location: Battle Creek West, St. Paul.
Temp: -14.0 °C. Partly cloudy.
Battle Creek felt very firm, even a little icy
Warm-up loop
2 x uphill from bottom to top, race tempo.
3 x steep portion of uphill, 90% effort
3 x undulating loop for transitions
Working on doing V1 from up high to avoid doing everyting with arms.
Cool-down loop and good wishes for the Birkie.
Temp: -14.0 °C. Partly cloudy.
Battle Creek felt very firm, even a little icy
Warm-up loop
2 x uphill from bottom to top, race tempo.
3 x steep portion of uphill, 90% effort
3 x undulating loop for transitions
Working on doing V1 from up high to avoid doing everyting with arms.
Cool-down loop and good wishes for the Birkie.
Sunday Feb 17, 2013 #
8 AM
XC Skiing Skate 53:51 [3] 12.03 km (4:29 / km) +176m 4:10 / km
ahr:156 max:169 shoes: Atomic Race Skate 2010
8:43 AM. Location: Battle Creek West, St. Paul.
Temp: -9.5 °C. Partly cloudy.
Repeated our Tuesday night MYR program:
1. Did a full loop for warm-up, passed Heather, Margie and Mary.
2. 3 x steep uphill with fast downhill turns
3. 3 x undulating transitions
4. 2 x steep downhill with transition into uphill
No cooldown because I was going to Lake Elmo for more skiing.
Temp: -9.5 °C. Partly cloudy.
Repeated our Tuesday night MYR program:
1. Did a full loop for warm-up, passed Heather, Margie and Mary.
2. 3 x steep uphill with fast downhill turns
3. 3 x undulating transitions
4. 2 x steep downhill with transition into uphill
No cooldown because I was going to Lake Elmo for more skiing.
XC Skiing Skate 1:07:32 [3] 15.72 km (4:18 / km) +46m 4:14 / km
ahr:145 max:161 shoes: Atomic Race Skate 2010
9:59 AM. Location: Lake Elmo Park Reserve.
Temp: -5.9 °C. Partly cloudy.
Headed for my first ski ever at Lake Elmo Park Reserve to meet up with Dayton, John and Tom. Was running behind after my workout at Battle Creek but I met up with them after a lap on the green and brown loops. We did another lap of those and then the Eagle Point Lake loop, for which we were joined by Jim from the Wednesday morning group. Good ski in good company! Said hi to some friends from MNOC, who were having an orienteering meet. Looked like good attendance.
Temp: -5.9 °C. Partly cloudy.
Headed for my first ski ever at Lake Elmo Park Reserve to meet up with Dayton, John and Tom. Was running behind after my workout at Battle Creek but I met up with them after a lap on the green and brown loops. We did another lap of those and then the Eagle Point Lake loop, for which we were joined by Jim from the Wednesday morning group. Good ski in good company! Said hi to some friends from MNOC, who were having an orienteering meet. Looked like good attendance.
Saturday Feb 16, 2013 #
9 AM
XC Skiing Skijor 40:12 [3] 10.48 km (3:50 / km) +33m 3:47 / km
ahr:146 max:163 shoes: Atomic Race Skate 2010
9:16 AM. Location: Highland 9-Hole.
Temp: -12.2 °C. Partly cloudy.
Cold morning but beautiful! The groomer was on his last lap finishing up, only a couple of skiers had been out ahead of me. Soft corduroy on a firm base, great conditions. Mellie and I kept a leisurly pace, no unprdicted monkey business from her, and she kept herself and the towrope out of my way, mostly. Turns out that one of the skiers ahead was Erica, I only recognized her by her voice when Mellie and I were passing because only her nose was showing. She caught up with us when I was cleaning up after a pit stop by Mellie. We skied a while together and chatted, nice.
Temp: -12.2 °C. Partly cloudy.
Cold morning but beautiful! The groomer was on his last lap finishing up, only a couple of skiers had been out ahead of me. Soft corduroy on a firm base, great conditions. Mellie and I kept a leisurly pace, no unprdicted monkey business from her, and she kept herself and the towrope out of my way, mostly. Turns out that one of the skiers ahead was Erica, I only recognized her by her voice when Mellie and I were passing because only her nose was showing. She caught up with us when I was cleaning up after a pit stop by Mellie. We skied a while together and chatted, nice.
Wednesday Feb 13, 2013 #
5 PM
XC Skiing Skijor 26:50 [3] 7.1 km (3:47 / km) +21m 3:43 / km
ahr:128 max:143 shoes: Atomic Race Skate 2010
5:36 PM. Location: Highland 9-Hole.
Temp: 2.2 °C. Chance of rain.
Not very fast but one of our best outings since dog and human cooperated well! Way to go, Mellie!
Temp: 2.2 °C. Chance of rain.
Not very fast but one of our best outings since dog and human cooperated well! Way to go, Mellie!
Tuesday Feb 12, 2013 #
6 PM
XC Skiing Skate 1:27:35 [3] 13.55 km (6:28 / km) +185m 6:03 / km
ahr:132 max:164 shoes: Atomic Race Skate 2010
6:34 PM. Location: Battle Creek West, St. Paul.
Temp: -2.2 °C. Clear.
Beautiful, mild evening, fast snow.
1. Warm-up loop
2. Steep climb, sharp downhill turns x 4
3. Steep climb 2 x
4. Undulating transitions 2 x
5. Maximizing recovery during downhills, transition from speedy downhill to steep uphill, 3 x
6. Cool-down lap
Temp: -2.2 °C. Clear.
Beautiful, mild evening, fast snow.
1. Warm-up loop
2. Steep climb, sharp downhill turns x 4
3. Steep climb 2 x
4. Undulating transitions 2 x
5. Maximizing recovery during downhills, transition from speedy downhill to steep uphill, 3 x
6. Cool-down lap
Sunday Feb 10, 2013 #
8 AM
XC Skiing Skijor 42:04 [3] 10.65 km (3:57 / km) +32m 3:53 / km
ahr:136 max:156 shoes: Atomic Race Skate 2010
8:32 AM. Location: Highland 9-Hole.
Temp: -2.0 °C. Chance of rain.
Grey and mild morning. Started to rain as we were driving to Highland and drizzled lightly throughout our skijor. But the trail was in great condition, the classic tracks started to look a little thin in places. Mellie made me trip with her turn-around maneuver, right in front of one of the few skiers out. Nothing hurt but my pride. Lots of dipping for snow and during lap 1 and 2 it was hard to keep her ahead of me. Mellie did get an adrenaline injection when a squirrel dared to cross our path and our speed increased significantly for the remainder of lap 3. On the way home, the rain started turning into sleet, and now I am even seeing some snowflakes.
Temp: -2.0 °C. Chance of rain.
Grey and mild morning. Started to rain as we were driving to Highland and drizzled lightly throughout our skijor. But the trail was in great condition, the classic tracks started to look a little thin in places. Mellie made me trip with her turn-around maneuver, right in front of one of the few skiers out. Nothing hurt but my pride. Lots of dipping for snow and during lap 1 and 2 it was hard to keep her ahead of me. Mellie did get an adrenaline injection when a squirrel dared to cross our path and our speed increased significantly for the remainder of lap 3. On the way home, the rain started turning into sleet, and now I am even seeing some snowflakes.
Saturday Feb 9, 2013 #
9 AM
XC Skiing Skate 1:33:02 [3] 22.7 km (4:06 / km) +133m 3:59 / km
ahr:143 max:161 shoes: Atomic Race Skate 2010
9:15 AM. Location: Hamline Midway/Como Park.
Temp: -1.8 °C. Cloudy.
1 x full loop warm-up, focusing on transition and V2. Making progress in both.
5 x flat 1 km loop clockwise, no poles
5 x flat 1 km loop counter clockwise, no poles
focusing on weight transfer
1 x full loop cool down. V2 does not work quite as well when I'm tired. Met fellow Sisu masters Wes M. from Roseville, who attends Mpls group because his son John coaches there. Ran into Joel atop the glacier.
Temp: -1.8 °C. Cloudy.
1 x full loop warm-up, focusing on transition and V2. Making progress in both.
5 x flat 1 km loop clockwise, no poles
5 x flat 1 km loop counter clockwise, no poles
focusing on weight transfer
1 x full loop cool down. V2 does not work quite as well when I'm tired. Met fellow Sisu masters Wes M. from Roseville, who attends Mpls group because his son John coaches there. Ran into Joel atop the glacier.
Friday Feb 8, 2013 #
5 PM
XC Skiing Skijor 27:22 [3] 7.17 km (3:49 / km) +19m 3:46 / km
ahr:140 max:149 shoes: Atomic Race Skate 2010
5:18 PM. Location: Hamline Midway/Como Park.
Temp: -5.6 °C. Partly cloudy.
Gorgeous evening, beautiful snow fun being out there with my four-legged friend.
Temp: -5.6 °C. Partly cloudy.
Gorgeous evening, beautiful snow fun being out there with my four-legged friend.
Thursday Feb 7, 2013 #
6 PM
XC Skiing Skate 1:22:41 [3] 9.95 km (8:19 / km) +93m 7:56 / km
ahr:126 max:164 shoes: Atomic Race Skate 2010
6:33 PM. Location: Battle Creek West, St. Paul.
Temp: -3.3 °C. Cloudy.
Another fun workout on good snow.
Warm-up loop
3 x short and steep with downhill transitions
3 x mid with lots of transitions
1 x long downhill transitioning from speed/momentum to climb
Cool-down loop.
Temp: -3.3 °C. Cloudy.
Another fun workout on good snow.
Warm-up loop
3 x short and steep with downhill transitions
3 x mid with lots of transitions
1 x long downhill transitioning from speed/momentum to climb
Cool-down loop.
Tuesday Feb 5, 2013 #
6 PM
XC Skiing Skate 1:23:24 [3] 13.72 km (6:05 / km) +183m 5:42 / km
ahr:137 max:166 shoes: Atomic Race Skate 2010
6:31 PM. Location: Battle Creek West, St. Paul.
Temp: -7.8 °C. Clear.
Awesome workout!
1. Warm-up loop
2. 3 x short and steep
3. 6 x mid distance transitions, alternating one fast, one slow
4. 3 x long interval, transition from steep downhill to uphill
5. Cool-down loop
Temp: -7.8 °C. Clear.
Awesome workout!
1. Warm-up loop
2. 3 x short and steep
3. 6 x mid distance transitions, alternating one fast, one slow
4. 3 x long interval, transition from steep downhill to uphill
5. Cool-down loop
Monday Feb 4, 2013 #
5 PM
XC Skiing Skijor 29:43 [3] 7.17 km (4:09 / km) +20m 4:05 / km
ahr:144 max:159 shoes: Atomic Race Skate 2010
5:44 PM. Location: Highland 9-Hole.
Temp: -10.7 °C. Partly cloudy.
Awesome snow. Dog lacking motivation without other dogs to chase.
Temp: -10.7 °C. Partly cloudy.
Awesome snow. Dog lacking motivation without other dogs to chase.
Sunday Feb 3, 2013 #
10 AM
XC Skiing Skate 2:09:59 [3] 32.14 km (4:03 / km) +237m 3:54 / km
ahr:159 max:170 shoes: Atomic Worldcup Skate '11
10:39 AM. Location: Theodore Wirth Park.
Temp: -11.0 °C. Partly cloudy.
Wax: did alright, Rex White MF on Rex Black LF on two coats of Rex Green on two coats of Rex Blue.
Dress: good, not too hot, not too cold. two layers of Nike combat cold gear with vents under light fleece under Sisu skin shirt.
Nutrition: I forgot to eat breakfast. Major omission but my squeeze bottle Hammer gel helped to tie me over.
Race. My first experience with a slow mass start. not good. the rest was OK, Did not hit the wall and kept going.
Temp: -11.0 °C. Partly cloudy.
Wax: did alright, Rex White MF on Rex Black LF on two coats of Rex Green on two coats of Rex Blue.
Dress: good, not too hot, not too cold. two layers of Nike combat cold gear with vents under light fleece under Sisu skin shirt.
Nutrition: I forgot to eat breakfast. Major omission but my squeeze bottle Hammer gel helped to tie me over.
Race. My first experience with a slow mass start. not good. the rest was OK, Did not hit the wall and kept going.
Saturday Feb 2, 2013 #
1 PM
XC Skiing Skijor 4:15 [3] 0.74 km (5:45 / km)
ahr:101 max:101 shoes: Atomic Race Skate 2010
1:10 PM. Location: Lake of the Isles, Minneapolis.
Temp: -11.8 °C. Clear.
Mellie, wild as usual. Barking like crazy,
Temp: -11.8 °C. Clear.
Mellie, wild as usual. Barking like crazy,
XC Skiing Skijor 20:00 [3] 7.03 km (2:51 / km) +4m 2:50 / km
ahr:101 max:101 shoes: Atomic Race Skate 2010
1:29 PM. Location: Lake of the Isles, Minneapolis.
Temp: -11.1 °C. Clear.
Competition is getting stronger every year. Someone wiped out within a 100 m from th start and we managed to avoid them by a hair. It's hard to pace Mellie, she runs hard until she doesn't have anything left. I had to pull her on the home stretch, up Lake Street and down Hennepin. This was the first time that track had the announced distance of 7 km.
Temp: -11.1 °C. Clear.
Competition is getting stronger every year. Someone wiped out within a 100 m from th start and we managed to avoid them by a hair. It's hard to pace Mellie, she runs hard until she doesn't have anything left. I had to pull her on the home stretch, up Lake Street and down Hennepin. This was the first time that track had the announced distance of 7 km.
XC Skiing Skijor 15:26 [3] 2.68 km (5:46 / km) +4m 5:43 / km
ahr:101 max:101 shoes: Atomic Race Skate 2010
2:12 PM. Location: Lake of the Isles, Minneapolis.
Temp: -11.1 °C. Clear.
After picking up bib for Freestyle Loppet, leisurely ski back to start and to car.
Temp: -11.1 °C. Clear.
After picking up bib for Freestyle Loppet, leisurely ski back to start and to car.