Training Log Archive: cfosp1In the 7 days ending Jan 28, 2012:
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Saturday Jan 28, 2012 #
Strength: Flexibility 20:00 [3]
Running 19:37 [3] 3.52 km (5:34 / km) +18m 5:26 / km
ahr:149 max:164 shoes: Nike Air Pegasus+ 27
-7.3 °C
Warm-up jog for stretching session. Sidewalks and roads iced over, threading quite gingerly.
XC Skiing Skate 1:00:35 [3] 13.27 km (4:34 / km) +159m 4:18 / km
ahr:159 max:174 shoes: Atomic Race Skate 2010
-6.7 °C
As I got out of the car, someone honked, turned out to be Jim from my Sisu group. We decided to do a 1:00 hr session together. Ran into Kitty, who was doing a long session. Great snow, busy but no one was in the way.
Thursday Jan 26, 2012 #
XC Skiing Skijor 33:01 [3] 7.06 km (4:41 / km) +26m 4:36 / km
ahr:137 max:153 shoes: Landsem Touring Telemark
-2.4 °C
After we got there we raised the suspicion of a squad car returning to the station by Highland Pool. He shone us with his search light and decided we weren't on a crime spree.
Snow's not so good, but hey, Mellie and I got out there for two laps, only the second time this winter! The snow was churned up and on uphill stretches, under trees and in turns swaths of grass were showing. Watch out for the edge of an asphalt trail, in the little grove at the very end of the loop.
Tuesday Jan 24, 2012 #
XC Skiing Skate 1:35:54 [3] 9.82 km (9:46 / km) +166m 9:00 / km
ahr:130 max:166 shoes: Atomic Race Skate 2010
-5.3 °C
The very best snow yet this winter!
Warmup
Transitions in hill: V2 Alt to V2 to V1
Downhill turns: edging and quick-stepping
Monday Jan 23, 2012 #
Running 33:25 [3] 6.12 km (5:28 / km) +28m 5:20 / km
ahr:143 max:154 shoes: Nike Air Pegasus+ 27 Trail WR
-4.6 °C
Snow and sleet, but not the 2-7 cm announced, only a dusting. There must have been some freezing rain earlier in the night as the undisturbed snow had a crust. Mellie skiddish again around the bridge joints on Snelling.
Strength: Flexibility 19:00 [3]
Sunday Jan 22, 2012 #
XC Skiing Skate 1:18:20 [3] 17.71 km (4:25 / km) +137m 4:16 / km
ahr:155 max:167 shoes: Atomic Race Skate 2010
-5.7 °C
Meant to beat the freezing drizzle but it was drizzling alright, freezing on my Garmin. Good ski anyway.
4 warmup laps--2 legs only, 2 focus on V2
5 double laps, alternating between access climb (Lance's Lane) and NW looplet for hills
4 cooldown laps--2 legs only, 2 focus on V2
Ran into a group of Sisu skiers with Ben and Tom, fun to see them!