Training Log Archive: cfosp1In the 31 days ending Mar 31, 2013:
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| Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||||||||||||
Sunday Mar 31, 2013 #
8 AM
Running 33:03 6.23 km (5:18 / km) +21m 5:13 / km
ahr:146 max:160 shoes: Nike Air Pegasus+ 29
8:23 AM. Location: Hamline Midway/Como Park.
Temp: 1.7 °C. Clear.
As expected, much of the meltwater was frozen over again, keeping me on my toes during our jog this morning. Melly is REALLY enjoying running (and peeing) on the grass again. Glad to have made it before the winds picked up.
Temp: 1.7 °C. Clear.
As expected, much of the meltwater was frozen over again, keeping me on my toes during our jog this morning. Melly is REALLY enjoying running (and peeing) on the grass again. Glad to have made it before the winds picked up.
Strength: Flexibility 31:00 [3]
8:58 AM. Location: Home.
Temp: 2.0 °C. Cloudy.
No sun-warmed concrete this morning :(
Temp: 2.0 °C. Cloudy.
No sun-warmed concrete this morning :(
Saturday Mar 30, 2013 #
9 AM
Orienteering 1:35:36 13.43 km (7:07 / km) +126m 6:48 / km
ahr:136 max:158 shoes: Nike Air Pegasus+ 29 Trail WR
9:35 AM. Location: Hamline Midway/Como Park.
Temp: 5.6 °C. Light rain.
Fun run around Nicollet Island. Darryn set a fabulous course and came up with questions in lieu of CP flags. When I left the house it rained, by the time I got to the start area it had stopped and when I finished, the sun was breaking through the clouds and it was almost warm. Fun coincidence: we just saw a play, Bohemian Flats, that was written and directed by Lynn's cousin Liz Neerland (it's still playing until April 7, http://www.nimbustheatre.com/discover/production/b...). I crisscrossed the backdrop of the play and sometimes thought that I could answer clue questions based on the story. Great way to spend a Saturday morning!
Temp: 5.6 °C. Light rain.
Fun run around Nicollet Island. Darryn set a fabulous course and came up with questions in lieu of CP flags. When I left the house it rained, by the time I got to the start area it had stopped and when I finished, the sun was breaking through the clouds and it was almost warm. Fun coincidence: we just saw a play, Bohemian Flats, that was written and directed by Lynn's cousin Liz Neerland (it's still playing until April 7, http://www.nimbustheatre.com/discover/production/b...). I crisscrossed the backdrop of the play and sometimes thought that I could answer clue questions based on the story. Great way to spend a Saturday morning!
Wednesday Mar 27, 2013 #
4 PM
Running 30:05 6.03 km (4:59 / km) +21m 4:54 / km
ahr:150 max:168 shoes: Nike Air Pegasus+ 29 Trail WR
4:37 PM. Location: Hamline Midway/Como Park.
Temp: 7.0 °C. Clear.
Mud season is officially on: puddles cover wide areas of sidewalks and streets because melt water cannot run off since ther is a lot of ice and snow remaining, damming it off. Mellie gut to do a full gallop on mushy grass, first time since early November. Good run, good times, saw three black dogs.
Temp: 7.0 °C. Clear.
Mud season is officially on: puddles cover wide areas of sidewalks and streets because melt water cannot run off since ther is a lot of ice and snow remaining, damming it off. Mellie gut to do a full gallop on mushy grass, first time since early November. Good run, good times, saw three black dogs.
Strength: Flexibility 28:00 [3]
5:10 PM. Location: Home.
Temp: 7.0 °C. Clear.
Concrete in sun was nice and warm while areas in shade, just a few cm away were still covered in ice and snow.
Temp: 7.0 °C. Clear.
Concrete in sun was nice and warm while areas in shade, just a few cm away were still covered in ice and snow.
Sunday Mar 24, 2013 #
9 AM
XC Skiing Skate 33:41 5.72 km (5:53 / km) +86m 5:29 / km
ahr:124 max:154 shoes: Atomic Race Skate 2010
9:31 AM. Location: Trenton, WI.
Temp: -1.7 °C. Cloudy.
Followed Roy's call to try out his trails and headed down on this mild late-winter morning. Roy has quite the set-up with horse barn, wood-heated garage, grooming equipment and a 5+ km trail system with a great climb. The uphill was great but the downhill (same way) was somewhat hair-raising, very narrow and technical. All in all a great outing!
Temp: -1.7 °C. Cloudy.
Followed Roy's call to try out his trails and headed down on this mild late-winter morning. Roy has quite the set-up with horse barn, wood-heated garage, grooming equipment and a 5+ km trail system with a great climb. The uphill was great but the downhill (same way) was somewhat hair-raising, very narrow and technical. All in all a great outing!
Friday Mar 22, 2013 #
8 AM
XC Skiing Skijor 41:39 10.55 km (3:57 / km) +31m 3:53 / km
ahr:145 max:161 shoes: Atomic Race Skate 2010
8:19 AM. Location: Highland 9-Hole.
Temp: -8.7 °C. Clear.
Glorious morning, decent snow with just a few icy patches. On March 22!
Temp: -8.7 °C. Clear.
Glorious morning, decent snow with just a few icy patches. On March 22!
Wednesday Mar 20, 2013 #
2 PM
XC Skiing Skate 21:08 5.46 km (3:52 / km) +32m 3:46 / km
ahr:157 max:166 shoes: Atomic Race Skate 2010
2:22 PM. Location: Como Park Golf Course.
Temp: -6.0 °C. Clear.
I exchanged a few words with a woman skier who was just done and as I put my skis on I noticed a commotion in a nearby tree: a red-tailed hawk was pursuing a squirrel (bushy tail top third right side of trunk). When the hawk went up, the squirrel came down and vice versa. Did not stick around to see the outcome and went for my ski. Cold strong westerly winds and a recently groomed track that was starting to be blown over in exposed areas. When I came back, there was no blood on the snow under the tree, so I assume the squirrel got away.
Temp: -6.0 °C. Clear.
I exchanged a few words with a woman skier who was just done and as I put my skis on I noticed a commotion in a nearby tree: a red-tailed hawk was pursuing a squirrel (bushy tail top third right side of trunk). When the hawk went up, the squirrel came down and vice versa. Did not stick around to see the outcome and went for my ski. Cold strong westerly winds and a recently groomed track that was starting to be blown over in exposed areas. When I came back, there was no blood on the snow under the tree, so I assume the squirrel got away.
Tuesday Mar 19, 2013 #
6 PM
XC Skiing Skate 1:20:57 19.77 km (4:06 / km) +64m 4:02 / km
ahr:156 max:173 shoes: Atomic Race Skate 2010
6:38 PM. Location: Lake Elmo Park Reserve.
Temp: -7.5 °C. Clear.
Picked up Karl and headed for Lake Elmo. Dayton and John were already there, Jack was just leaving. Did the Green loop as a warmup, though my hands were colder than anytime this winter after I was done with it. Took the thin gloves, after all, tomorrow is the vernal equinox. Fortunately, Dayton had a second pair of lobster claws. By the time we were back from that lap, Kitty, Heather and Matt had joined. Karl and I skied together, Lap 3 and 4 by ourselves. Great time again!
Temp: -7.5 °C. Clear.
Picked up Karl and headed for Lake Elmo. Dayton and John were already there, Jack was just leaving. Did the Green loop as a warmup, though my hands were colder than anytime this winter after I was done with it. Took the thin gloves, after all, tomorrow is the vernal equinox. Fortunately, Dayton had a second pair of lobster claws. By the time we were back from that lap, Kitty, Heather and Matt had joined. Karl and I skied together, Lap 3 and 4 by ourselves. Great time again!
Sunday Mar 17, 2013 #
10 AM
XC Skiing Skate 1:25:21 22.81 km (3:45 / km) +43m 3:42 / km
ahr:152 max:167 shoes: Atomic Race Skate 2010
10:03 AM. Location: Lake Elmo Park Reserve.
Temp: -8.1 °C. Clear.
Everytime I go out for a ski I think it's the last one. And then, there's another one. Come on, it's pas the middle of March and I just had some of the best conditions of the winter. Wicked fast snow even though it just had been grromed and had not set up yet. Awesome! The only loop not yet groomed was the Eagle Point Lake loop but the groomers were just behind me. I double-poled most of it in the classic tracks, which were by and large excellent.
Temp: -8.1 °C. Clear.
Everytime I go out for a ski I think it's the last one. And then, there's another one. Come on, it's pas the middle of March and I just had some of the best conditions of the winter. Wicked fast snow even though it just had been grromed and had not set up yet. Awesome! The only loop not yet groomed was the Eagle Point Lake loop but the groomers were just behind me. I double-poled most of it in the classic tracks, which were by and large excellent.
Saturday Mar 16, 2013 #
1 AM
Strength: Flexibility 29:00 [3]
1:55 AM. Location: Home.
Temp: -2.0 °C. Clear.
So nice out that I put the mat in a protected location to do my stretches. Did not regret it, the sun is starting to pack a punch!
Temp: -2.0 °C. Clear.
So nice out that I put the mat in a protected location to do my stretches. Did not regret it, the sun is starting to pack a punch!
1 PM
Running 43:04 7.98 km (5:24 / km) +28m 5:18 / km
ahr:154 max:173 shoes: Nike Air Pegasus+ 29 Trail WR
1:20 PM. Location: Hamline Midway/Como Park.
Temp: -3.0 °C. Clear.
Nice jog with dog. The ice and snow from earlier today had mostly thawed and except for some deep snow areas in Como Park it was rather tame. Was able to check out the Como Golf Course ski trails when we ran along the ridge trail, they looked in decent shape, not groomed but not rutted and with good coverage. Said hi to one of our wolf friends, the grey one, when we ran past the zoo.
Temp: -3.0 °C. Clear.
Nice jog with dog. The ice and snow from earlier today had mostly thawed and except for some deep snow areas in Como Park it was rather tame. Was able to check out the Como Golf Course ski trails when we ran along the ridge trail, they looked in decent shape, not groomed but not rutted and with good coverage. Said hi to one of our wolf friends, the grey one, when we ran past the zoo.
Thursday Mar 14, 2013 #
6 PM
Running 32:06 6.2 km (5:11 / km) +24m 5:05 / km
ahr:151 max:168 shoes: Nike Air Pegasus+ 29 Trail WR
6:00 PM. Location: Hamline Midway/Como Park.
Temp: 3.9 °C. Clear.
Didn't really feel like running after a hard day's work but Mellie looked at me so expectantly that I could not do otherwise. Just what the doctor ordered, too! Did I say that mud season is upon us?
Temp: 3.9 °C. Clear.
Didn't really feel like running after a hard day's work but Mellie looked at me so expectantly that I could not do otherwise. Just what the doctor ordered, too! Did I say that mud season is upon us?
Strength: Flexibility 10:00 [3]
6:33 PM. Location: Home.
Temp: 3.0 °C. Clear.
Temp: 3.0 °C. Clear.
Tuesday Mar 12, 2013 #
6 PM
XC Skiing Skate 1:10:18 18.03 km (3:54 / km) +49m 3:51 / km
ahr:149 max:163 shoes: Atomic Race Skate 2010
6:33 PM. Location: Lake Elmo Park Reserve.
Temp: -2.8 °C. Partly cloudy.
Went with Karl and did the shorter brown lap. A little icy in places but still a good edge, mostly. After our lap we were joined by John, Dayton and Matt. So great to be able to ski in our backyard this time of the year! On the downside, I wonder if I will need to sell my soul to the devil to achieve Karl's technical mastery.
Temp: -2.8 °C. Partly cloudy.
Went with Karl and did the shorter brown lap. A little icy in places but still a good edge, mostly. After our lap we were joined by John, Dayton and Matt. So great to be able to ski in our backyard this time of the year! On the downside, I wonder if I will need to sell my soul to the devil to achieve Karl's technical mastery.
Sunday Mar 10, 2013 #
9 AM
Running 31:58 6.22 km (5:08 / km) +25m 5:02 / km
ahr:140 max:165 shoes: Nike Air Pegasus+ 29 Trail WR
9:02 AM. Location: Hamline Midway/Como Park.
Temp: 1.3 °C. Snow.
Mild morning with a few very lazy snowflakes in the air. Big puddles on the sidewalks and also a few icy patches. Where the frost was yet entrenched on stretches of bare asphalt some sleet from earlier today was still in evidence. Ran an easy pace, but close to our usual jogging speed. Felt good. Seems like the running part of the year has officially started!
Temp: 1.3 °C. Snow.
Mild morning with a few very lazy snowflakes in the air. Big puddles on the sidewalks and also a few icy patches. Where the frost was yet entrenched on stretches of bare asphalt some sleet from earlier today was still in evidence. Ran an easy pace, but close to our usual jogging speed. Felt good. Seems like the running part of the year has officially started!
Strength: Flexibility 28:00 [3]
9:35 AM. Location: Home.
Temp: 2.0 °C. Snow.
No trouble with the core part but man, am I rigid and stiff. Resolution for next xc-ski season: at least three 20 minute stretching sessions per week.
Temp: 2.0 °C. Snow.
No trouble with the core part but man, am I rigid and stiff. Resolution for next xc-ski season: at least three 20 minute stretching sessions per week.
Friday Mar 8, 2013 #
5 AM
XC Skiing Skijor 30:32 7.12 km (4:17 / km) +23m 4:13 / km
ahr:141 max:155 shoes: Atomic Race Skate 2010
5:42 AM. Location: Highland 9-Hole.
Temp: -7.2 °C. Clear.
Early morning skijor, started before dawn and saw it gradually turn lighter under a thin sickle moon. It wasn't that cold but I could have used a warmer pair of gloves this morning.
Temp: -7.2 °C. Clear.
Early morning skijor, started before dawn and saw it gradually turn lighter under a thin sickle moon. It wasn't that cold but I could have used a warmer pair of gloves this morning.
Thursday Mar 7, 2013 #
6 PM
XC Skiing Skate 1:00:58 10.73 km (5:41 / km) +127m 5:22 / km
ahr:147 max:174 shoes: Atomic Race Skate 2010
6:41 PM. Location: Battle Creek West, St. Paul.
Temp: -2.8 °C. Partly cloudy.
This is it folks. Fun ski with Ben having me work on V2, laying the foundation for next year. Looking forward to another round of MYR starting in May! It was a great year. Finished three+ laps with a couple of beers and a cookie in the parking lot.
Temp: -2.8 °C. Partly cloudy.
This is it folks. Fun ski with Ben having me work on V2, laying the foundation for next year. Looking forward to another round of MYR starting in May! It was a great year. Finished three+ laps with a couple of beers and a cookie in the parking lot.
Wednesday Mar 6, 2013 #
1 PM
XC Skiing Skijor 34:01 7.13 km (4:46 / km) +27m 4:41 / km
ahr:140 max:158 shoes: Atomic Race Skate 2010
1:50 PM. Location: Highland 9-Hole.
Temp: -2.1 °C. Partly cloudy.
Trail was groomed but skating was still very soft, good workout for dog and human alike. I did some double poling in the classic tracks which went much better.First ski with epoxy patch on skis, seems to be holding up well. Good to be out on this beautiful afternoon!
Temp: -2.1 °C. Partly cloudy.
Trail was groomed but skating was still very soft, good workout for dog and human alike. I did some double poling in the classic tracks which went much better.First ski with epoxy patch on skis, seems to be holding up well. Good to be out on this beautiful afternoon!
Tuesday Mar 5, 2013 #
11 AM
Running 38:06 6.15 km (6:12 / km) +27m 6:04 / km
ahr:142 max:158 shoes: Inov-8 Roclite 315
11:19 AM. Location: Hamline Midway/Como Park.
Temp: -2.2 °C. Snow.
In spite of 25 cm of fresh snow I decided to make this the first run of the spring season. The deep snow softened the impact. About 1/3 of my route had the full depth of the last fall and high-stepping through it brought added training effect. Mellie decided not to stray from the trails when she was off leash, she was easily waist-deep in the unplowed areas.
Temp: -2.2 °C. Snow.
In spite of 25 cm of fresh snow I decided to make this the first run of the spring season. The deep snow softened the impact. About 1/3 of my route had the full depth of the last fall and high-stepping through it brought added training effect. Mellie decided not to stray from the trails when she was off leash, she was easily waist-deep in the unplowed areas.
Strength: Flexibility 25:00 [3]
11:45 AM. Location: Home.
About time that I start my stretching routine again. Felt good and felt like I really needed it.
About time that I start my stretching routine again. Felt good and felt like I really needed it.
7 PM
XC Skiing Classic 1:05:32 12.16 km (5:23 / km) +62m 5:15 / km
ahr:143 max:163 shoes: Rossignol Max Classic
7:15 PM. Location: Lake Elmo Park Reserve.
Temp: -3.3 °C. Cloudy.
Heeded Dayton's and John's call for an impromptu ski with them and Heather, Kitty, Margie, Mary and Tom, almost the entire Tuesday group. I found out that (a) Tuesday does not have a vehicle fee and (b) the Great MN Ski Pass covers skiing. Freebie tonight. It was fun, too!
Temp: -3.3 °C. Cloudy.
Heeded Dayton's and John's call for an impromptu ski with them and Heather, Kitty, Margie, Mary and Tom, almost the entire Tuesday group. I found out that (a) Tuesday does not have a vehicle fee and (b) the Great MN Ski Pass covers skiing. Freebie tonight. It was fun, too!
Saturday Mar 2, 2013 #
8 AM
XC Skiing Skijor 30:25 7.59 km (4:00 / km) +20m 3:57 / km
ahr:137 max:152 shoes: Atomic Race Skate 2010
8:14 AM. Location: Highland 9-Hole.
Temp: -9.5 °C. Clear.
Mellie wasn't really into it this morning, even after she moved her bowels. I hope it's only because she was still tired from yesterday afternoon.
Other than that a nice late season outing on a frigid morning. But the sun is starting to pack a punch and it's rising much earlier. Spring's inevitable and the snow won't be around for ever.
Temp: -9.5 °C. Clear.
Mellie wasn't really into it this morning, even after she moved her bowels. I hope it's only because she was still tired from yesterday afternoon.
Other than that a nice late season outing on a frigid morning. But the sun is starting to pack a punch and it's rising much earlier. Spring's inevitable and the snow won't be around for ever.
3 PM
Hiking 1:00:42 [3] 1.52 km (39:56 / km) +27m 36:38 / km
shoes: Asolo FSN 95
3:31 PM. Location: Amery, WI.
Temp: -2.3 °C. Clear.
With Tom, Dave, John, Shawn and Juan from the swimming hole 1 km downstream and back. first on top of bluff, then along the creek bed.
Temp: -2.3 °C. Clear.
With Tom, Dave, John, Shawn and Juan from the swimming hole 1 km downstream and back. first on top of bluff, then along the creek bed.
Friday Mar 1, 2013 #
3 PM
XC Skiing Skijor 27:22 7.18 km (3:49 / km) +21m 3:45 / km
ahr:138 max:155 shoes: Atomic Race Skate 2010
3:04 PM. Location: Hamline Midway/Como Park.
Temp: -0.9 °C. Clear.
Was able to exchange the Skijor Now fastback harness XL for an XXL size. Now it fits! Snow was a little warm for my wax.
Temp: -0.9 °C. Clear.
Was able to exchange the Skijor Now fastback harness XL for an XXL size. Now it fits! Snow was a little warm for my wax.