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Training Log Archive: cfosp1

In the 7 days ending Jan 24, 2015:

activity # timemileskm+m
  XC Skiing Skate5 4:26:27 35.55(7:30) 57.22(4:39) 1371
  Hiking4 2:46:58 9.64(17:19) 15.52(10:45) 130
  XC Skiing Classic2 1:57:34 17.12(6:52) 27.56(4:16) 529
  XC Skiing Skijor1 33:56 4.72(7:11) 7.6(4:28) 111
  Total11 9:44:55 67.05(8:43) 107.9(5:25) 2141

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SuMoTuWeThFrSa

Saturday Jan 24, 2015 #

8 AM

Hiking 50:21 intensity: (50:14 @1) + (7 @2) 4.93 km (10:13 / km) +45m 9:46 / km
ahr:94 max:123 shoes: Nike Air Pegasus+ 29 Trail WR

Rest day. A little longer hike at a brisk pace except for a few obligatory photo stops. Beautiful morning, but does not bode well for snow.

Friday Jan 23, 2015 #

7 AM

XC Skiing Classic 57:11 intensity: (4:33 @1) + (2:51 @2) + (35:19 @3) + (12:34 @4) + (1:54 @5) 13.45 km (4:15 / km) +253m 3:53 / km
ahr:142 max:161 shoes: Atomic Worldcup Classic '13

Made it three mornings in a row, about an hour each time. Good workouts all. Beautiful morning sky the reward today.
4 PM

Hiking 37:42 [1] 3.56 km (10:35 / km) +29m 10:11 / km
shoes: Nike Air Pegasus+ 29 Trail WR

Beautiful evening hike with the dogs under sunshine.

Thursday Jan 22, 2015 #

7 AM

XC Skiing Skate 58:33 intensity: (1:21 @1) + (39 @2) + (14:16 @3) + (18:11 @4) + (24:06 @5) 16.73 km (3:30 / km) +331m 3:11 / km
ahr:154 max:175 shoes: Atomic Worldcup Skate '11

Marathon pace workout on on fast snow. Did four laps, all minus the wall. Worked on transitions and on including V2 where appropriate. Finally feeling like that V2 is not unattainable.

Two deer, a spike buck and another one with a nice rack crossed just steps away from me at a fairly leisurely pace at the beginning of Frogtown Loop. Not leisurely enough for me to whip out the camera ...
C • I showed at 7:45am or so...... 2
4 PM

Hiking 41:51 [1] 3.64 km (11:30 / km) +27m 11:05 / km
shoes: Nike Air Pegasus+ 29 Trail WR

Taking the two beasties out again. Fun fun fun! Roux gave me a hard time in the morning when he took off after a rabbit half a block down. Took me a good 20 minutes of pursuit in slippers and pajamas, through alleys and backyards until I was able to get that little vagrant. Need to work on the COME command.

Wednesday Jan 21, 2015 #

7 AM

XC Skiing Classic 1:00:23 intensity: (2:05 @1) + (14:14 @2) + (30:34 @3) + (8:47 @4) + (4:43 @5) 14.11 km (4:17 / km) +276m 3:54 / km
ahr:142 max:165 shoes: Atomic Worldcup Classic '13

Great early morning ski! Tracks were nicely set and rock solid and Rex grip tape cold was working perfectly. Two curtailed laps and one including the wall. Bummed out that it looks like a no go for the full loppet because of lack of snow :(

Tuesday Jan 20, 2015 #

4 PM

Hiking 37:04 [1] 3.39 km (10:56 / km) +29m 10:29 / km
ahr:95 max:117 shoes: Nike Air Pegasus+ 29 Trail WR

Rest day. Fast walk with Mellie and Roux. Those two are a joy to be with, especially when they are off leash!

Monday Jan 19, 2015 #

7 AM

XC Skiing Skate 1:05:01 intensity: (54 @1) + (6:54 @2) + (42:21 @3) + (13:22 @4) + (1:30 @5) 13.99 km (4:39 / km) +385m 4:05 / km
ahr:145 max:160 shoes: Atomic Worldcup Skate '11

Good ski on the outside loop again, plus Alpen downhill, beginner and Cliff Hanger. Much cooler weather than the rest of the weekend, made the snow quite a bit faster. Half was groomed, half was not. I wasn't expecting grooming, so this was a nice surprise. Saw three classic skiers with their three very well behaved dogs, twice, once on way down, then on way up again. Looked like they were doing the Powderhorn loop. Nice way to conclude an active weekend!
10 AM

XC Skiing Skijor 33:56 intensity: (8:00 @1) + (13:42 @2) + (10:18 @3) + (54 @4) + (1:02 @5) 7.6 km (4:28 / km) +111m 4:10 / km
ahr:130 max:164 shoes: Atomic Worldcup Skate '11

Two laps with Mellie, one with the dog-in-training, Roux. Great fun! Roux will be a super fast dog. A little skittish about poles yet, I think he must have been hit with a switch.

XC Skiing Skate 5:24 [1] 0.42 km (12:51 / km)
ahr:104 max:117 shoes: Atomic Worldcup Skate '11

Skied to say good bye to Liz

Sunday Jan 18, 2015 #

8 AM

XC Skiing Skate 34:32 intensity: (1:02 @1) + (3:40 @2) + (29:40 @3) + (10 @4) 7.98 km (4:20 / km) +168m 3:55 / km
ahr:141 max:153 shoes: Atomic Race Skate 2010

Quick shakeout ski with attention to V2 technique and pristine corduroy. Chatted with the owner of the Wolverine cabins. Beautiful!
11 AM

XC Skiing Skate 1:04:45 intensity: (2:14 @1) + (8:41 @2) + (46:58 @3) + (6:52 @4) 13.42 km (4:49 / km) +315m 4:19 / km
ahr:143 max:157 shoes: Atomic Race Skate 2010

Did the outside loop plus Cliff Hanger. Slow snow, since I skied this morning, the corduroy had been covered by a good 2-3 cm of fresh snow. Took a break at the warming house and had some water. Hard part of starting on top of the ski hill is that the warming house and parking lot are at the midpoint instead at at beginning and end. That means the big climb is on the way back home.

XC Skiing Skate 38:12 intensity: (14:11 @1) + (6:41 @2) + (7:30 @3) + (6:02 @4) + (3:48 @5) 4.68 km (8:10 / km) +172m 6:54 / km
ahr:129 max:164 shoes: Atomic Race Skate 2010

The dreaded 00:15 on, 00:15 off, up the downhill slope right behind our place. Since the lift was out of service, there were a good 5 cm of snow on top of the piste.
15:00 warm-up (figure eights at the bottom of the slope)
3 x 4:00; 00:15 L5 00:15 rest, 4:00 rest in between
Pretty good workout. thanks to the steep slope.

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