Training Log Archive: cfosp1In the 7 days ending Dec 27, 2014:
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Saturday Dec 27, 2014 #
8 AM
Hiking 1:00:56 [1] 3.73 km (16:20 / km) +15m 16:01 / km
ahr:93 max:116
Purpose of this expedition was the determine the approximate location of the S property line on the RR grade. Secondary objective was to get to the RR grade on other side of Onion River and follow it to Bayview Park. Success on both fronts and a fun hike for Mellie and me.
11 AM
XC Skiing Skate 2:08:35 26.14 km (4:55 / km) +541m 4:27 / km
ahr:143 max:174 shoes: Atomic Race Skate 2010
I found the perfect short and super intensive workout spot at Mt. Ashwabay: doing the Roller Coaster in reverse, i.e. uphill, from intersection with Anchor/Training Loop at bottom to Anchor on top. Steep and very steep, some tight turns and leveling off on top to finish off with some V2.
Warm-up, including some skate ski instructions for godchild Mary
6 x 600 m/30 m climb in 3:10
2:45 recovery during return
(during the last interval I was close to tossing my cookies)
Then a more relaxed ski for the remainder, on Jolly Long, Seagull and Anchor. The groomer was just ahead of me, leaving behind two stroke fumes and a not yet set-up trail. But I won't complain, so glad there is a dedicated group of volunteers supporting this wonderful resource.
Also saw my old ski instructor Greg Weir and Steve of Ashland Stoveworks, who installed out fireplace earlier this year. He is one of those dedicated volunteers, who spends countless hours at Mt. Ashwabay.
Warm-up, including some skate ski instructions for godchild Mary
6 x 600 m/30 m climb in 3:10
2:45 recovery during return
(during the last interval I was close to tossing my cookies)
Then a more relaxed ski for the remainder, on Jolly Long, Seagull and Anchor. The groomer was just ahead of me, leaving behind two stroke fumes and a not yet set-up trail. But I won't complain, so glad there is a dedicated group of volunteers supporting this wonderful resource.
Also saw my old ski instructor Greg Weir and Steve of Ashland Stoveworks, who installed out fireplace earlier this year. He is one of those dedicated volunteers, who spends countless hours at Mt. Ashwabay.
Friday Dec 26, 2014 #
8 AM
XC Skiing Classic 2:07:14 22.1 km (5:45 / km) +302m 5:23 / km
ahr:130 max:207 shoes: Rossignol Max Classic
Easy long ski on the plan, It was mostly easy, except for a few of the steeper (not very steep) uphill sections where my grip wax was just not right for the fresh snow and the temps around freezing. Beautiful morning, pretty much had the place to myself.
Thursday Dec 25, 2014 #
8 AM
Strength: Flexibility 14:19 [1]
ahr:89 max:102
Just a quick stretch after jog.
Running 45:42 8.21 km (5:34 / km) +69m 5:21 / km
ahr:142 max:153 shoes: Garmin Fenix 2
Repeat of yesterday, but the other way around. Very quiet, few cars and few people out. One young woman volunteer with Humane Society walking a dog, a few joggers, a few walkers. And neighbor Diane.
Also scoutning out for funny pic at Como GC, stay tuned ...
Also scoutning out for funny pic at Como GC, stay tuned ...
Wednesday Dec 24, 2014 #
8 AM
Running 48:20 8.57 km (5:38 / km) +63m 5:26 / km
ahr:146 max:159 shoes: Nike Air Pegasus+ 30
Hardly a speck of snow left. At least the ground is still frozen.
Strength: Flexibility 17:44 +1m
ahr:113 max:151
Tuesday Dec 23, 2014 #
6 AM
Swimming: Laps 1:04:28 3.0 km (21:29 / km)
Cooked this workout up as a replacement for Tuesday night ski. Still warm and rainy.
(500 m BS, 5 x 50 m FS) x 3
750 m BS for cooldown.
The 500 m BS are warm-up and recovery laps. The 5 x 50 m FS are intensity, I am guessing that I am high into L4 for those. Freestyle for me is what some people say about skate skiing: I can't do it without getting my HR through the roof. Ian tried to teach me and I am definitely better than I used to be but I can still not sustain it. I was about 12-15 seconds faster over 50 m than doing breast stroke but I NEEDED 00:30 to 00:50 rest after each 50 m FS interval to catch my breath and get my HR down. Still better for me to do the Point to LaPointe in BS.
(Rest periods after intervals were removed by Garmin: 20 timer pause(s) taking 00:15:41)
(500 m BS, 5 x 50 m FS) x 3
750 m BS for cooldown.
The 500 m BS are warm-up and recovery laps. The 5 x 50 m FS are intensity, I am guessing that I am high into L4 for those. Freestyle for me is what some people say about skate skiing: I can't do it without getting my HR through the roof. Ian tried to teach me and I am definitely better than I used to be but I can still not sustain it. I was about 12-15 seconds faster over 50 m than doing breast stroke but I NEEDED 00:30 to 00:50 rest after each 50 m FS interval to catch my breath and get my HR down. Still better for me to do the Point to LaPointe in BS.
(Rest periods after intervals were removed by Garmin: 20 timer pause(s) taking 00:15:41)
Sunday Dec 21, 2014 #
8 AM
XC Skiing Skate 1:30:43 20.48 km (4:26 / km) +296m 4:08 / km
ahr:133 max:160 shoes: Atomic Race Skate 2010
EU Sunday Technique Group. It was raining pretty hard on the way over to Hyland but by the time I got there it had fortunately stopped.
Joined up with Dave Bridge's technique group at Hyland. One of the best balance and V2 drill series I've ever had. Dave just made it come together. Mike Brown helped teaching and I saw Robin from last year, who is taking this class. Met some new people and then I saw Karl. Joined him for a few laps after class, snow was very different from yesterday, much faster.
But what happened to my GPS track? In the middle of my penultimate lap, the Garmin buzzed and gave me a message that it had lost the GPS signal. Didn't pay much attention until I pulled up the track just now. Looks like the Fenix 2's ghost decided to take a little walk on the wild side, adding a little more than 1 km to my workout. The time is correct, just the dog leg to Bush Lake and back are off. Weird. I was skiing abreast with Karl; I saw him glace at his FR910XT when I mentioned dropping the signal, he didn't seem to notice anything out of the ordinary.
Good workout! Started raining again just in time for me to call it a ski!
Joined up with Dave Bridge's technique group at Hyland. One of the best balance and V2 drill series I've ever had. Dave just made it come together. Mike Brown helped teaching and I saw Robin from last year, who is taking this class. Met some new people and then I saw Karl. Joined him for a few laps after class, snow was very different from yesterday, much faster.
But what happened to my GPS track? In the middle of my penultimate lap, the Garmin buzzed and gave me a message that it had lost the GPS signal. Didn't pay much attention until I pulled up the track just now. Looks like the Fenix 2's ghost decided to take a little walk on the wild side, adding a little more than 1 km to my workout. The time is correct, just the dog leg to Bush Lake and back are off. Weird. I was skiing abreast with Karl; I saw him glace at his FR910XT when I mentioned dropping the signal, he didn't seem to notice anything out of the ordinary.
Good workout! Started raining again just in time for me to call it a ski!