Training Log Archive: cfosp1In the 7 days ending Dec 6, 2014:
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Saturday Dec 6, 2014 #
8 AM
XC Skiing Skate 1:58:02 30.48 km (3:52 / km) +590m 3:32 / km
ahr:156 max:174 shoes: Atomic Race Skate 2010
Great ski training with Karl at Hyland Park Reserve.
Full loops hard, partial loops recovery, a ski variation of fartlek.
2 x full loop
1 x partial loop
1 x full loop
1 x partial loop
1 x full loop
1 x partial loop
Quite a bit of variety and challenge for just a 5K loop. The Wall takes something out of you.
Quiet business when we started, heavy crowds by the time we left.
Saw many friends, Tom J, Tom H (who seemed to be chatting more than skiing), Julie, Heather, Marc, And many others who hailed and whom I did not recognize due to the shortness of the encounter.
Full loops hard, partial loops recovery, a ski variation of fartlek.
2 x full loop
1 x partial loop
1 x full loop
1 x partial loop
1 x full loop
1 x partial loop
Quite a bit of variety and challenge for just a 5K loop. The Wall takes something out of you.
Quiet business when we started, heavy crowds by the time we left.
Saw many friends, Tom J, Tom H (who seemed to be chatting more than skiing), Julie, Heather, Marc, And many others who hailed and whom I did not recognize due to the shortness of the encounter.
Friday Dec 5, 2014 #
6 AM
Swimming: Laps intervals 26:15 1.3 km (20:12 / km)
Good first swim after injury imposed eight month hiatus. The shoulder still pinches a little when doing the front crawl but I can swim again.
250 m breast warm-up
5 x 50 m FS (breathing 1 left, one right, 3 alternate)
250 m breast recovery
5 x 50 m FS (breathing 1 left, one right, 3 alternate)
300 breast cooldown
Garmmin said that it "removed 12 timer pause(s) taking 00:09:38"
250 m breast warm-up
5 x 50 m FS (breathing 1 left, one right, 3 alternate)
250 m breast recovery
5 x 50 m FS (breathing 1 left, one right, 3 alternate)
300 breast cooldown
Garmmin said that it "removed 12 timer pause(s) taking 00:09:38"
11 AM
XC Skiing Skate 41:49 10.06 km (4:09 / km) +200m 3:47 / km
ahr:155 max:170 shoes: Atomic Race Skate 2010
Quick lunch time ski at Hyland Park Reserve. Temps around freezing, snow felt soapy and slow. Did two full laps, including the just opened Boulder Ridge Trail, featuring "the wall."
Saw Chris Sachs out there and had a chance to chat on way back to car. Time well spent!
Saw Chris Sachs out there and had a chance to chat on way back to car. Time well spent!
Wednesday Dec 3, 2014 #
4 PM
XC Skiing Skate 1:03:08 16.5 km (3:50 / km) +262m 3:33 / km
shoes: Atomic Race Skate 2010
Had planned for a quick ski at Hyland after work when I was called to help out at Target North Campus. I can't believe I thought "What a drag, now I have to go all the way back to Bloomington." Quickly realized I was very close to Elm Creek Park Reserve. So when work was done, that's where I headed.
Another HS meet, again, not difficult at all to mix in with the competitors. Did 6.5 x 2.4 km laps, brought back memories of coming out here on weekends during the winter when we did not have any snow. I hope this year won't be a repeat of that. Good ski!
Another HS meet, again, not difficult at all to mix in with the competitors. Did 6.5 x 2.4 km laps, brought back memories of coming out here on weekends during the winter when we did not have any snow. I hope this year won't be a repeat of that. Good ski!
Tuesday Dec 2, 2014 #
4 PM
XC Skiing Skate intervals 1:22:52 22.2 km (3:44 / km) +315m 3:29 / km
ahr:153 max:185 shoes: Atomic Race Skate 2010
Did tonight's Sisu MYR training on my own, on real snow. Did not want to deal with crappy stuff. There was a HS race going on and for part of the loop the public skiers mixed with the racers. No problem what so ever and no regrets to have modified tonight's training.
A couple of warm-up loops
6 x 5:25 at race pace with a short 3:00 recovery loop in between
2 longer loops for cool down.
What a great evening to ski. I just heard on the radio that we'll have a big thaw and above average temps for most of December. Better take advantage of it while it lasts. I ight be biking to work before long ...
A couple of warm-up loops
6 x 5:25 at race pace with a short 3:00 recovery loop in between
2 longer loops for cool down.
What a great evening to ski. I just heard on the radio that we'll have a big thaw and above average temps for most of December. Better take advantage of it while it lasts. I ight be biking to work before long ...
Sunday Nov 30, 2014 #
7 AM
XC Skiing Skate 1:32:24 19.96 km (4:38 / km) +365m 4:14 / km
ahr:144 max:170 shoes: Atomic Race Skate 2010
Yoyo weather, starting cold, then warm, now cold again, and windy. But that hasn't deterred me yet. Pretty fast surface made me go past the intersection with Jolly Long Trail. Didn't realize it until I got to the main climb for Seagull. No prob, wanted to make this a 20 km session anyway, that's part of it. I did feel the exertions of the previous days. My legs weren't as quick in some of the icier down hills which resulted in a couple of spills.
Did four poling legs on part of the classic only section of Sugarbush. Another good workout!
Did four poling legs on part of the classic only section of Sugarbush. Another good workout!