Training Log Archive: cfosp1In the 7 days ending Mar 15, 2014:
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Saturday Mar 15, 2014 #
8 AM
Running 58:42 10.94 km (5:22 / km) +20m 5:19 / km
ahr:153 max:166 shoes: Nike Air Pegasus+ 29 Trail WR
Initial 3/4 of run was fine, not too many slippery spots or running in street to avoid them. Legs are starting to get used to pounding instead of gliding. Last quarter of run was interrupted by sidewalk skating rinks. Proceeded gingerly and kept sure footing. Mellie wasn't so lucky, wiped out one time. Break-through experience while circumnavigating major lake and submerging foot in ice-cold water.
Strength: Flexibility 33:06
ahr:103 max:134
Able to do it outside, all of it. My outdoor gymnasium is open for business!
Friday Mar 14, 2014 #
Note
Celebrating the Ides of March with my first walk around Brownie Lake this year, over lunch break. Dodging mud puddles, deep snow and recently deglacialized doggie coprolites it was an adventure. But I was rewarded by walking the new pedestrian bridge crossing the canal to Cedar Lake and even more so by simply being outside.
6 AM
Swimming: Laps 30:53 1.05 km (29:25 / km)
Time to get started on my swimming. I should be doing this year-round. Hard workout for me. I do appreciate the Garmin FR 910XT lap functions. Now that I know how to use it for intervals it works great though It does assign some of my breaststroke to backstroke. 250 m breast warm-up 4 x 50 m freestyle 4 x 75 m freestyle 250 m breast cool-down Took my pulse after one of the intervals, well over 170 bpm. Need to work on getting that down and being able to sustain freestyle stroke over longer distance. Worked so hard that I had some stomach cramping. Maybe I should eat just a little bit before the swim? The water felt very warm. I hate swimming in tepid water.
Thursday Mar 13, 2014 #
4 PM
Strength: Flexibility 12:03
ahr:94 max:123
Running 21:52 4.0 km (5:28 / km) +12m 5:23 / km
ahr:149 max:157 shoes: Nike Air Pegasus+ 29 Trail WR
After switching from skiing to running, starting with an easy jog on Tuesday, are my legs sore? Of course they are, as a matter of fact, my quads hurt like hell. But it was already easier today. Nice jog, avoiding most deep puddles and other obstructions. Mellie even got some off-leash time. Lucky pup. And the weather makes you really think of spring, 11C! Awesome!
Tuesday Mar 11, 2014 #
5 PM
Running 32:26 6.07 km (5:21 / km) +21m 5:15 / km
ahr:150 max:162 shoes: Nike Air Pegasus+ 29 Trail WR
First run since Christmas day. Amazing, so much snow melted in just two days. A week ago we were thinking about some nice spring skiing.
Not a bad run, hardly any snow left on the sidewalks. I did high step through some deep snow between Hewit/Pierce Butler and Lexington. A couple of unavoidable ankle-deep puddles were a reminder of mud season. Along the way, Mellie scared several maidens but was otherwise well behaved. I have a sense that my legs will be sore tomorrow ...
Not a bad run, hardly any snow left on the sidewalks. I did high step through some deep snow between Hewit/Pierce Butler and Lexington. A couple of unavoidable ankle-deep puddles were a reminder of mud season. Along the way, Mellie scared several maidens but was otherwise well behaved. I have a sense that my legs will be sore tomorrow ...
Strength: Flexibility 18:50 [1]
ahr:95 max:112
Stretching outdoors, what a treat. It is now possible to walk from the garage to the house without stepping on snow!
Monday Mar 10, 2014 #
5 AM
XC Skiing Skate 29:31 7.62 km (3:52 / km) +25m 3:49 / km
ahr:135 max:149 shoes: Atomic Race Skate 2010
I thought that skiing this early would give me an edge on this above freezing day. About 2C as I started but the skate deck was rock solid and the only edge I could find was on the ruts left by yesterday's skiers.
That being said I tried to make the best of it. Super cautious on the down hills keeping those feet moving but I was so tense that I pulled a muscle in my back. I did a couple of laps on the glacier double poling, which was the way to go. But the classic tracks did lose a lot of their depth I observed on Saturday and a patch of blacktop was showing near the club house. As I was leaving, the Pistenbully was starting. Morning skiers will be in for a spring treat!
That being said I tried to make the best of it. Super cautious on the down hills keeping those feet moving but I was so tense that I pulled a muscle in my back. I did a couple of laps on the glacier double poling, which was the way to go. But the classic tracks did lose a lot of their depth I observed on Saturday and a patch of blacktop was showing near the club house. As I was leaving, the Pistenbully was starting. Morning skiers will be in for a spring treat!
Sunday Mar 9, 2014 #
8 AM
XC Skiing Skijor 38:22 9.93 km (3:52 / km) +12m 3:50 / km
ahr:135 max:149 shoes: Atomic Race Skate 2010
Had a workout planned with John at Lake Elmo and decided to do a skijoring session on the multi-use trail with Mellie earlier. Mild temps did not keep the skate deck ruts from being frozen. But not too bad. I got confused by the signage and did not take the Big Bluestem multi-use trail, meaning to take the cutoff from Eagle Point trai. But I missed it, it must have been completely overblown. Instead we did (illegally) the Eagle Point loop cum canis familiaris. I am generally very respectful of proscriptive dog ordinances and keep to prescribed areas. However, I did not feel too bad since the snow was so packed and hard that Mellie barely left a paw imprint and since we were the only ones on the trail. For good measure, we did follow up the Eagle Point loop with one on Big Bluestem. First time I did this trail in its entirety, liked it very much and skating there was actually better than on the former. One little snafu at a T junction, I wanted to go right and Mellie went left. I left the trail and needed to step out of knee-deep snow. First and only time in four years of skijoring that I wish I had taught Mellie the commands for left and right turns. Maybe I'll get motivated ...
XC Skiing Skate 1:14:07 17.09 km (4:20 / km) +68m 4:15 / km
ahr:142 max:160 shoes: Atomic Race Skate 2010
Did a few laps with John. Snow was hard packed and there where two icy spots. Very nice though, always got an edge. Who knows, this may be the last ski of the winter. we will see. Great ski!
1 PM
Strength: Flexibility 26:32 [1]
ahr:88 max:118
First routine in a long time. I am feeling it.
Biking: Stationary 32:01
ahr:115 max:134
Went with James to Y to start getting my bike legs back. Did a level 3 of 5 interval workout, not hard enough. But hey, it's a start, and soon enough I'll be biking outside!