Training Log Archive: cfosp1In the 7 days ending Dec 14, 2013:
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Saturday Dec 14, 2013 #
8 AM
XC Skiing Skijor 28:32 7.21 km (3:57 / km) +44m 3:50 / km
ahr:154 max:163 shoes: Atomic Race Skate 2010
Used a couple of skijoring laps to warm up for my actual workout. Mellie was happy, onlookers were amazed about man/beast collaboration.
XC Skiing Skate intervals 1:10:44 17.98 km (3:56 / km) +107m 3:49 / km
ahr:157 max:168 shoes: Atomic Race Skate 2010
The two skijoring laps were plenty to get me warmed up for the actual workout, 45:00 at L3/anaerobic threshold. As usual, I was pushing a little harder and was in low L4/race pace zone but I felt good the entire time. Hate to say it, outside of race situation I am now faster by myself than when teaming with Mellie. After the arctic weather of last week it felt like spring skiing today even though it wasn't exactly warm.
Tried to work on V2 wherever I could and it is starting to come along quite nicely. By no means close to perfect but much better than ever before.
(30:00 warm-up skijoring, in previous log entry)
45:00 L3/ANT pace
20:00 cool-down.
Tried to work on V2 wherever I could and it is starting to come along quite nicely. By no means close to perfect but much better than ever before.
(30:00 warm-up skijoring, in previous log entry)
45:00 L3/ANT pace
20:00 cool-down.
Thursday Dec 12, 2013 #
5 AM
XC Skiing Skate intervals 49:51 10.97 km (4:33 / km) +77m 4:23 / km
ahr:148 max:168 shoes: Atomic Race Skate 2010
It never works quite the way it is supposed to: got myself out of bed bright and early and changed the battery on my Garmin HRM. It still didn't work. I changed the battery on my old (original) Garmin HRM, that one worked. I need to make a new rubber strap for that one, pretty stretched out. Anyway, I was a little later than I had intended. Arrived just a little before the second skier.
10:00 warm-up
4 x 4:00 L4 skate intervals with 3:00-4:00 recovery
10:00 cool-down.
I would have preferred more warm-up and cool-down but didn't have the time.
Saw a fox, right by the club house, was standing on top of the steep little climb from the parking area. He took off as I approached and the loop I took must have made him think that i was trying to round him up, as I nearly circled him. On Monday I had seen his tracks, it looked like he had followed most of the course.
Much milder this morning, a very light dusting of fresh snow. glide was very good. The trail is wearing thin in some spots.
Did this without a headlight, only lost the trail once.
10:00 warm-up
4 x 4:00 L4 skate intervals with 3:00-4:00 recovery
10:00 cool-down.
I would have preferred more warm-up and cool-down but didn't have the time.
Saw a fox, right by the club house, was standing on top of the steep little climb from the parking area. He took off as I approached and the loop I took must have made him think that i was trying to round him up, as I nearly circled him. On Monday I had seen his tracks, it looked like he had followed most of the course.
Much milder this morning, a very light dusting of fresh snow. glide was very good. The trail is wearing thin in some spots.
Did this without a headlight, only lost the trail once.
Wednesday Dec 11, 2013 #
5 PM
XC Skiing Skijor 30:00 7.19 km (4:10 / km) +48m 4:02 / km
shoes: Atomic Race Skate 2010
Pretty nippy out there but the Mellster and I were undeterred. First lap was swift, as usual. My left thumb grew rather numb, as did the ring and middle finger on that hand. Little improvement during the second lap. Snow felt great, skied without a headlight. The moon was bright enough to cast sharp shadows of us but it also played tricks on the classic tracks which I used as a handrail. Consequently, I got off track a couple of times. Glad we made it out! It looks like I need to replace the battery in my HRM. first it was spotty, now it doesn't work at all.
Tuesday Dec 10, 2013 #
6 PM
XC Skiing Skate 1:30:00 11.47 km (7:51 / km) +360m 6:47 / km
ahr:150 max:170 shoes: Atomic Race Skate 2010
12/10/2013 - 7:00 PM:
15 minutes warm-up
4 x 5:00 western loop
4 x 5:00 eastern loop
5 minutes cool-down
Forgot my Garmin GPS, manually drew the course. Warm-up and cooldown distances are not included.
15 minutes warm-up
4 x 5:00 western loop
4 x 5:00 eastern loop
5 minutes cool-down
Forgot my Garmin GPS, manually drew the course. Warm-up and cooldown distances are not included.
Monday Dec 9, 2013 #
5 AM
XC Skiing Skate 48:45 10.87 km (4:29 / km) +79m 4:20 / km
shoes: Atomic Race Skate 2010
Two laps. Great way to start the day, blow those last vestiges of sleep out of my brain. Cold hands during lap 1, much better during lap two. At the end I had a numb middle finger left and ring finger right. First one out this morning on 2 cm of fresh powder. Joined by a woman striding during lap 2 and by the time I left, there were 4 cars in lot, not counting mine.
Sunday Dec 8, 2013 #
Note
Four times skiing at four different venues this past week: ABR, Como Park, Highland 9 Hole and Lake Elmo Park Reserve. What they had in common was great coverage with barely any grass and no dirt showing. Very nice early season skiing, especially for the Twin Cities.
8 AM
XC Skiing Skijor 28:54 7.23 km (4:00 / km) +43m 3:53 / km
ahr:148 max:160 shoes: Atomic Race Skate 2010
Downright balmy compared to yesterday although I did get cold fingers. Mellie had the dickens at the beginning, so excited. And she was dipping for snow throughout. Have to figure out how to get her to drink before training so she does not have quite that compulsion. Super conditions, in spite of the cold temps glide was very good and the wax seemed to hold on.
XC Skiing Skate 1:15:40 13.65 km (5:33 / km) +59m 5:26 / km
ahr:146 max:165 shoes: Atomic Race Skate 2010
I had two options today: going with the boys to Lake Elmo Park Reserve or with the grrrls to Battle Creek. I knew Heather, Kitty, Margie and Battle Creek would have turned me into hamburger, so Lake Elmo it was. A nice, civilized outing with John, Tom, Dayton and Peter with lots of chatting. Like the other venues I visited thus far, I am impressed with coverage. There is no grass or dirt showing through the snow. And more snow was falling as we skied! My last ski at Lake Elmo last winter had been on March 19.