Training Log Archive: cfosp1In the 7 days ending Dec 13, 2014:
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Saturday Dec 13, 2014 #
7 AM
Running 53:17 8.78 km (6:04 / km) +67m 5:51 / km
ahr:137 max:154 shoes: Nike Air Pegasus+ 30
The big melt is here, so it's back to running. Took it easy, did not want to get too sore from unaccustomed activity. Very nice tem, had to take my hat off. Some standing water atop permafrost, Como Golf Course ski trails looked very sad, including the Glacier and the ice rinks at McMurray fields had grass showing. But a nice jog on a gray and misty morning.
Strength: Flexibility 24:47 +4m
ahr:89 max:123
Stretches and upper body strength
Friday Dec 12, 2014 #
6 AM
Swimming: Laps 31:08 1.45 km (21:28 / km)
shoes: Garmin Fenix 2
Garmin works great if you push he right buttons. It recognizes lap turns (most important for me) and freestyle perfectly but has trouble with my breast stroke. But I cna't say that I have a clean style in any of the above.
Did
Warm-up 500 m breast
5 x 50 m FS
300 m breast
5 x 50 m FS
Cool-down 500 m breast
Pushed wrong button after first series of FS and didn't notice until after the first interval in the second FS series, did not log 300 m BS and 50 m FS. Will log manually.
Good workout.
Garmin removed 11 timer pause(s) taking 00:16:54
Did
Warm-up 500 m breast
5 x 50 m FS
300 m breast
5 x 50 m FS
Cool-down 500 m breast
Pushed wrong button after first series of FS and didn't notice until after the first interval in the second FS series, did not log 300 m BS and 50 m FS. Will log manually.
Good workout.
Garmin removed 11 timer pause(s) taking 00:16:54
Swimming: Laps 10:00 0.35 km (28:34 / km)
Catch-up for Garmin user error: pushed stop button instead of lap button.
00:40 recovery
300 m breast
00:40 recovery
50 m FS
00:38 recovery
00:40 recovery
300 m breast
00:40 recovery
50 m FS
00:38 recovery
Thursday Dec 11, 2014 #
12 PM
XC Skiing Skate 1:07:49 15.02 km (4:31 / km) +322m 4:05 / km
ahr:148 max:164 shoes: Atomic Race Skate 2010
Three full laps over lunch break on slow snow. It was a workout alright. Not as many people out today but what a surprise, Kitty, who introduced me to a former colleague, David.
Glad I made it before the thaw sets in. Not sure how bad it will be.
Glad I made it before the thaw sets in. Not sure how bad it will be.
Wednesday Dec 10, 2014 #
4 PM
XC Skiing Classic intervals 1:19:37 16.95 km (4:42 / km) +238m 4:23 / km
ahr:130 max:161 shoes: Rossignol Max Classic
4 x 7:30 at L3/ANT Classic Skiing Hyland Park
No races today but lots of HS kids anyway. I think I like races better because they all hang out in the start/finish area. When they are training, there seem to be little clusters standing around, blocking the trail here and there, mainly at the intersections. But I do not complain, good to see the next generation coming up.
Good workout. On Monday I was sore in unexpected ways from my Sunday classic workout. Can't let that happen again, so at least one good classic workout per week, if not two. Nice workout.
No races today but lots of HS kids anyway. I think I like races better because they all hang out in the start/finish area. When they are training, there seem to be little clusters standing around, blocking the trail here and there, mainly at the intersections. But I do not complain, good to see the next generation coming up.
Good workout. On Monday I was sore in unexpected ways from my Sunday classic workout. Can't let that happen again, so at least one good classic workout per week, if not two. Nice workout.
Tuesday Dec 9, 2014 #
4 PM
XC Skiing Skate 1:29:44 23.76 km (3:47 / km) +405m 3:29 / km
ahr:153 max:185 shoes: Atomic Race Skate 2010
Another night with HS skiers. Generally fun to mingle with the kids except on the steep downhill from Boulder Ridge. On the other hand good hazard avoidance practice for the Birkie.
Did the Wall twice
4 x 5:00 laps
A couple of cool-down laps
Wicked fast snow tonight! Nice!
Saw Joel Benton, he's nursing what looks like a broken hand from a bike spill at an indoor bike park in Milwaukee. But he's undeterred, getting ready to ski the Sisu Ski Fest without poles.
Did the Wall twice
4 x 5:00 laps
A couple of cool-down laps
Wicked fast snow tonight! Nice!
Saw Joel Benton, he's nursing what looks like a broken hand from a bike spill at an indoor bike park in Milwaukee. But he's undeterred, getting ready to ski the Sisu Ski Fest without poles.
Sunday Dec 7, 2014 #
Note
Mio Link wristband HRM strap. For those of you who don't like chest straps but use a HRM, I've been using a Mio Link ANT+/Bluetooth wristband HRM with my Garmin Fenix 2 for the last two weeks. I sweat heavily and it is almost impossible for me to use a chest strap during longer workouts without some chafing.
I didn't think long before ordering the Mio Link when I found out about it. Initially I was disappointed because I could not figure out how to pair it with the Fenix 2, it worked immediately with my FR305. Once I got it to pair with the F2 (user error on my part), I've been very happy.
There were a very few drop-outs, but other than that it turns out to be very reliable. I am still using the Garmin Run HRM because of the additional metrics it provides for running. But for non-running workouts like skiing, biking, etc, I will use the Mio Link.
I didn't think long before ordering the Mio Link when I found out about it. Initially I was disappointed because I could not figure out how to pair it with the Fenix 2, it worked immediately with my FR305. Once I got it to pair with the F2 (user error on my part), I've been very happy.
There were a very few drop-outs, but other than that it turns out to be very reliable. I am still using the Garmin Run HRM because of the additional metrics it provides for running. But for non-running workouts like skiing, biking, etc, I will use the Mio Link.
8 AM
XC Skiing Classic 1:22:11 16.58 km (4:57 / km) +321m 4:31 / km
ahr:153 max:168 shoes: Rossignol Max Classic
Went with Karl and his daughter Kathleen. Good classic workout. Basically just trying to see how it would go since I do not ski classic as much. Some notes:
Grip tape works great, maybe some drag on the downhills but that may be because of my 20 year old low-end Rossies. Can't wait to try my new Atomic Worldcup on good snow.
I do have the uphills down. Great weight transfer, aggressive kick and good glide.
Powerful double poling, one of my strengths.
Definitely able to keep up with Karl, who is a super technician. Karl and Margie thought I looked good. Karl thought I stayed a little too much on my toes on my left leg. Need to work on this, also when skating.
Besides Margie, who was freshly back from a two week family trip to Italy and Spain we also skied some with Kitty and chatted with John.
Grip tape works great, maybe some drag on the downhills but that may be because of my 20 year old low-end Rossies. Can't wait to try my new Atomic Worldcup on good snow.
I do have the uphills down. Great weight transfer, aggressive kick and good glide.
Powerful double poling, one of my strengths.
Definitely able to keep up with Karl, who is a super technician. Karl and Margie thought I looked good. Karl thought I stayed a little too much on my toes on my left leg. Need to work on this, also when skating.
Besides Margie, who was freshly back from a two week family trip to Italy and Spain we also skied some with Kitty and chatted with John.