Training Log Archive: cfosp1In the 7 days ending Jan 23, 2016:
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Saturday Jan 23, 2016 #
10 AM
XC Skiing Skate 1:30:28 21.34 km (4:14 / km) +423m 3:51 / km
ahr:150 max:165 shoes: Fischer RCS CarbonLite Skate
Overdistance Skate Birkie Trail CR OO to Km 33
1:43 PM; Birkie Trail
-5.1 °C; Partly cloudy
After lunch break we headed south. Took the western branch of the OO trails on the way out, the eastern branch on the way back. Legs started feeling appropriately tired but were not in the way, they still worked, as did my arms and shoulders. Focused on transitions, using V2 where appropriate. Set 10 km out and 10 km back as a goal so we turned around at km marker 33. Sun broke through towards the end, beautiful. Hardest part was Picnic Table Hill, on the way back to OO. Logged a total of 54 km today, about as much as the entire Birkie.
1:43 PM; Birkie Trail
-5.1 °C; Partly cloudy
After lunch break we headed south. Took the western branch of the OO trails on the way out, the eastern branch on the way back. Legs started feeling appropriately tired but were not in the way, they still worked, as did my arms and shoulders. Focused on transitions, using V2 where appropriate. Set 10 km out and 10 km back as a goal so we turned around at km marker 33. Sun broke through towards the end, beautiful. Hardest part was Picnic Table Hill, on the way back to OO. Logged a total of 54 km today, about as much as the entire Birkie.
XC Skiing Skate 2:34:05 33.43 km (4:37 / km) +893m 4:04 / km
ahr:143 max:171 shoes: Fischer RCS CarbonLite Skate
Overdistance Skate Birkie Trail CR OO to KM 9
10:19 AM; Birkie Trail
-7.0 °C; Cloudy
Started by heading north on skate trail, for a turn-around point at Korte branch-off, returning on the classic trail. We added the Birkie Ridge loop, part of which had not been groomed. Great conditions, especially on the northern part of the stretch. When we got back to OO, we were looking forward to a sandwich in the warming house.
10:19 AM; Birkie Trail
-7.0 °C; Cloudy
Started by heading north on skate trail, for a turn-around point at Korte branch-off, returning on the classic trail. We added the Birkie Ridge loop, part of which had not been groomed. Great conditions, especially on the northern part of the stretch. When we got back to OO, we were looking forward to a sandwich in the warming house.
Friday Jan 22, 2016 #
4 PM
Hiking 34:57 [1] 3.42 km (10:13 / km) +28m 9:49 / km
shoes: Asolo FSN 95
Energy Park Short Hike
4:06 PM; Hamline Midway/Frogtown
-4.2 °C; Cloudy
After work hike along the tracks for our off day. Heard some yelling on top of the RR grade and wondered if it was drunk hobos. Turned out to be a worker on top of a cell tower communicating with his colleague on the ground. Lovely young maidens at Hamline U wanting to pet the dogs, who were very happy with the attention.
4:06 PM; Hamline Midway/Frogtown
-4.2 °C; Cloudy
After work hike along the tracks for our off day. Heard some yelling on top of the RR grade and wondered if it was drunk hobos. Turned out to be a worker on top of a cell tower communicating with his colleague on the ground. Lovely young maidens at Hamline U wanting to pet the dogs, who were very happy with the attention.
Thursday Jan 21, 2016 #
4 PM
XC Skiing Skijor 25:24 7.12 km (3:34 / km) +93m 3:21 / km
ahr:150 max:164 shoes: Atomic Worldcup Skate '11
Skijoring Roux 2 Laps
4:54 PM; Hamline Midway/Como Park
-6.0 °C; Cloudy
A well behaved dog, mostly motivated. Faster than yesterday!
4:54 PM; Hamline Midway/Como Park
-6.0 °C; Cloudy
A well behaved dog, mostly motivated. Faster than yesterday!
XC Skiing Skijor 12:05 3.59 km (3:22 / km) +48m 3:09 / km
ahr:135 max:151 shoes: Atomic Worldcup Skate '11
Skijoring Mellie & Roux 1 Lap
4:36 PM; Hamline Midway/Como Park
-6.0 °C; Cloudy
Fun ski with the dogs. They are so great to work with, Roux already being much more reliable than Mellie ever was and still is. Mellie still gets kind of out of control in the steeper downhills and tries to grab the tow line withe her mouth. Roux just runs faster.
4:36 PM; Hamline Midway/Como Park
-6.0 °C; Cloudy
Fun ski with the dogs. They are so great to work with, Roux already being much more reliable than Mellie ever was and still is. Mellie still gets kind of out of control in the steeper downhills and tries to grab the tow line withe her mouth. Roux just runs faster.
Wednesday Jan 20, 2016 #
5 PM
XC Skiing Skijor 11:38 3.58 km (3:15 / km)
ahr:130 shoes: Atomic Worldcup Skate '11
Skijoring Mellie & Roux 1 Lap
5:00 PM; Highland 9-Hole
-7.0 °C; Cloudy
Willing dogs, one potty stop. Snow felt moderately fast.
5:00 PM; Highland 9-Hole
-7.0 °C; Cloudy
Willing dogs, one potty stop. Snow felt moderately fast.
XC Skiing Skijor 25:59 7.29 km (3:34 / km)
shoes: Atomic Worldcup Skate '11
Skijoring Roux 2 Laps
5:15 PM; Highland 9-Hole
-7.0 °C; Cloudy
Roux did well but was occasionally distracted. Snow did not feel as fast as during our prior run with Mellie. 2 dp > 1 dp (dp is dogpower).
5:15 PM; Highland 9-Hole
-7.0 °C; Cloudy
Roux did well but was occasionally distracted. Snow did not feel as fast as during our prior run with Mellie. 2 dp > 1 dp (dp is dogpower).
Tuesday Jan 19, 2016 #
4 PM
Hiking 37:09 [1] 3.54 km (10:30 / km) +27m 10:07 / km
shoes: Asolo FSN 95
Energy Park Short Hike
4:15 PM; Hamline Midway/Como Park
-12.9 °C; Cloudy
Squirrely dogs for first simple, straightforward walk in a week. Everything else was skijoring. As expected, there was a lot of pulling, sniffing, yanking left and right and running while off leash.
4:15 PM; Hamline Midway/Como Park
-12.9 °C; Cloudy
Squirrely dogs for first simple, straightforward walk in a week. Everything else was skijoring. As expected, there was a lot of pulling, sniffing, yanking left and right and running while off leash.
6 PM
XC Skiing Skate 1:35:11 19.54 km (4:52 / km) +537m 4:17 / km
ahr:144 max:200 shoes: Atomic Worldcup Skate '11
Sisu MYR: 8 x 4:00 @ L4/RP
6:25 PM; Battle Creek West, St. Paul
-14.7 °C; Cloudy
Sisu MYR: 8 x 4:00 @ L4/RP
Good turnout for tonight's practice in somewhat milder weather. Legs and shoulders felt tired from the weekend and I wasn't sure whether I had the full workout in me. After six intervals, I thought I might as well do the seventh, and the eighth as well, since that one was on an easier section of trail. Great workout, felt good after. The steep straight downhill still creeps me out, especially when the snow is as firm and fast as it was tonight. But already better than last Tuesday ...
6:25 PM; Battle Creek West, St. Paul
-14.7 °C; Cloudy
Sisu MYR: 8 x 4:00 @ L4/RP
Good turnout for tonight's practice in somewhat milder weather. Legs and shoulders felt tired from the weekend and I wasn't sure whether I had the full workout in me. After six intervals, I thought I might as well do the seventh, and the eighth as well, since that one was on an easier section of trail. Great workout, felt good after. The steep straight downhill still creeps me out, especially when the snow is as firm and fast as it was tonight. But already better than last Tuesday ...
Monday Jan 18, 2016 #
8 AM
XC Skiing Skate 46:27 6.52 km (7:07 / km) +210m 6:08 / km
ahr:146 max:159 shoes: Fischer RCS CarbonLite Skate
Skiing Powderhorn Loop Skate
8:29 AM; Wolverine Nordic Trails, Ironwood, MI
-23.8 °C; Cloudy
If it isn't obvious already, this must be one of the slowest workouts I've ever done. There were about 5 cm of fresh snow on the trail and it wasn't fluffy, nor was it wet. It was as if the snow had been deposited by the wind, tiny snow crystals, very dense. And at -24 °C, as hard and as sharp as clean sand. The busy ski weekend also left me tired so I labored around the Powderhorn Loop. Good strength workout but not much in terms of technique.
8:29 AM; Wolverine Nordic Trails, Ironwood, MI
-23.8 °C; Cloudy
If it isn't obvious already, this must be one of the slowest workouts I've ever done. There were about 5 cm of fresh snow on the trail and it wasn't fluffy, nor was it wet. It was as if the snow had been deposited by the wind, tiny snow crystals, very dense. And at -24 °C, as hard and as sharp as clean sand. The busy ski weekend also left me tired so I labored around the Powderhorn Loop. Good strength workout but not much in terms of technique.
Sunday Jan 17, 2016 #
11 AM
XC Skiing Classic 1:30:40 13.97 km (6:29 / km) +413m 5:39 / km
ahr:140 max:171 shoes: Atomic Worldcup Classic '13
11:33 AM. Wolverine Nordic Trails, Ironwood, MI
Skiing Powderhorn-Wolverine-Cliffhanger Loop Classic
-20.7 °C ;Partly cloudy
Slow going, especially the initial 3 km. Snow piling up under my skis. Tracks either not skied on or completely blown over until I got to the Snow Summit parking lot. Then another stretch with over blown tracks. From Novice Loop on, it was in very nice shape. Said Hi to a Central Nordic girl out with her dad, a senior. She had "heard" of my younger son James, whatever that means. Then up to Cliff Hanger. Saw two women with a nice dog on way to Powderhorn, from then on no issues. What can you say about how cold it was: it was so cold that my tongue got stuck on my mustache when I licked my lips. Seriously.
Skiing Powderhorn-Wolverine-Cliffhanger Loop Classic
-20.7 °C ;Partly cloudy
Slow going, especially the initial 3 km. Snow piling up under my skis. Tracks either not skied on or completely blown over until I got to the Snow Summit parking lot. Then another stretch with over blown tracks. From Novice Loop on, it was in very nice shape. Said Hi to a Central Nordic girl out with her dad, a senior. She had "heard" of my younger son James, whatever that means. Then up to Cliff Hanger. Saw two women with a nice dog on way to Powderhorn, from then on no issues. What can you say about how cold it was: it was so cold that my tongue got stuck on my mustache when I licked my lips. Seriously.
3 PM
XC Skiing Skate 12:28 2.18 km (5:43 / km) +31m 5:20 / km
ahr:152 max:161 shoes: Fischer RCS CarbonLite Skate
3:48 PM. Wolverine Nordic Trails, Ironwood, MI
Skate No Poles Wolverine Novice Loop
-19.9 °C ;Clear
One quick loop of no poles, Not much glide in these temps, thus also a good specific strength workout.
Skate No Poles Wolverine Novice Loop
-19.9 °C ;Clear
One quick loop of no poles, Not much glide in these temps, thus also a good specific strength workout.
XC Skiing Skijor 21:41 5.02 km (4:19 / km) +130m 3:49 / km
ahr:155 max:171 shoes: Fischer RCS CarbonLite Skate
3:21 PM. Wolverine Nordic Trails, Ironwood, MI
Skijoring Roux Wolverine Loop
-19.7 °C ;Clear
Took lil' Roux on Wolverine. Saw bunches of Eden Prairie HS nordic team members keeping to the classic tracks, very civilized. Roux was doing very good job. Caught up to a woman with acouple of big German sheppards close to the end. they were friendly and very much under control. Thought about doing another Novice lap but Roux was tired and cold.
Skijoring Roux Wolverine Loop
-19.7 °C ;Clear
Took lil' Roux on Wolverine. Saw bunches of Eden Prairie HS nordic team members keeping to the classic tracks, very civilized. Roux was doing very good job. Caught up to a woman with acouple of big German sheppards close to the end. they were friendly and very much under control. Thought about doing another Novice lap but Roux was tired and cold.
XC Skiing Skijor 14:02 4.17 km (3:22 / km) +60m 3:08 / km
ahr:149 max:171 shoes: Fischer RCS CarbonLite Skate
3:03 PM. Wolverine Nordic Trails, Ironwood, MI
Skijoring Mellie Roux 2 Laps Novice Loop
-19.2 °C ;Clear
Fast little skijor with Mellie and Roux. Where's that GoPro when we need it: we had three Eden Prairie skiers skiing towards us in classic tracks, my dogs well away from them the middle one goes down, just like that.
Skijoring Mellie Roux 2 Laps Novice Loop
-19.2 °C ;Clear
Fast little skijor with Mellie and Roux. Where's that GoPro when we need it: we had three Eden Prairie skiers skiing towards us in classic tracks, my dogs well away from them the middle one goes down, just like that.