Training Log Archive: cfosp1In the 7 days ending Dec 31, 2016:
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Friday Dec 30, 2016 #
11 AM
XC Skiing Classic 46:43 10.0 km (4:40 / km) +222m 4:12 / km
ahr:156 max:189 shoes: Atomic Worldcup Classic '13
Classic Ski Outside Loop Wolverine Trails
11:43 AM; Wolverine Trail. Ironwood MI
-8.9 °C; Partly cloudy
After taking Mellie and Roux out, I had my own fun. First classic ski of the year, I kept the Swix V30 kick wax I had put on on Tuesday and never used. Similar temps, worked very well.So great to be skiing on real snow, good snow. The Wolverine crew had done an excellent job grooming and setting the track. Passed a lot of skiers, including quite a few skate skiers, who were enjoying this beautiful day. Changed at the warming house and hopped in the car for the long drive back. No regrets to make this detour on the way home.
11:43 AM; Wolverine Trail. Ironwood MI
-8.9 °C; Partly cloudy
After taking Mellie and Roux out, I had my own fun. First classic ski of the year, I kept the Swix V30 kick wax I had put on on Tuesday and never used. Similar temps, worked very well.So great to be skiing on real snow, good snow. The Wolverine crew had done an excellent job grooming and setting the track. Passed a lot of skiers, including quite a few skate skiers, who were enjoying this beautiful day. Changed at the warming house and hopped in the car for the long drive back. No regrets to make this detour on the way home.
XC Skiing Skijor 24:10 6.82 km (3:33 / km) +132m 3:14 / km
ahr:137 max:163 shoes: Atomic Worldcup Skate '11
Skijoring Wolverine
11:02 AM;
-9.5 °C; Cloudy
While I drove down Section 12 Rd. I beheld a familiar figure: Linda had just stepped out to get the mail. I stopped for a quick chat and she confirmed that the trails were in excellent conditions. They were! Orono HS skiers were just breaking for lunch so i looked around for Dallas, sure enough, there he was! Mark, who trains with Vacava was there, too, just getting started.
I took Roux and Mellie together for a very fast lap of the beginners loop. After dropping Mellie at the car, Roux and I continued up Wolverine-Cliff Trail-Wolverine to give this little energy and muscle bundle a little more of a workout. Awesome!
11:02 AM;
-9.5 °C; Cloudy
While I drove down Section 12 Rd. I beheld a familiar figure: Linda had just stepped out to get the mail. I stopped for a quick chat and she confirmed that the trails were in excellent conditions. They were! Orono HS skiers were just breaking for lunch so i looked around for Dallas, sure enough, there he was! Mark, who trains with Vacava was there, too, just getting started.
I took Roux and Mellie together for a very fast lap of the beginners loop. After dropping Mellie at the car, Roux and I continued up Wolverine-Cliff Trail-Wolverine to give this little energy and muscle bundle a little more of a workout. Awesome!
Thursday Dec 29, 2016 #
12 PM
XC Skiing Skijor 29:51 7.61 km (3:55 / km) +84m 3:43 / km
ahr:131 max:151 shoes: Atomic Worldcup Skate '11
Skijoring Sugarbush Dog Trail
12:56 PM; Washburn, WI
-3.2 °C; Snow
Like yesterday, I skied down the hill S of the snow-making reservoir and put them on at the bottom. Stopped at trail intersection with Sugarbush Trail to set up tripod and camera. Then on to the sugar shack and back. No spills today, I took the turn-around loop at the sugar shack counter clockwise because the approach is straight, no turns on glare ice. It worked. Love skiing wit my dogs, they are into it!
12:56 PM; Washburn, WI
-3.2 °C; Snow
Like yesterday, I skied down the hill S of the snow-making reservoir and put them on at the bottom. Stopped at trail intersection with Sugarbush Trail to set up tripod and camera. Then on to the sugar shack and back. No spills today, I took the turn-around loop at the sugar shack counter clockwise because the approach is straight, no turns on glare ice. It worked. Love skiing wit my dogs, they are into it!
XC Skiing Skate 44:29 10.15 km (4:23 / km) +174m 4:02 / km
ahr:150 max:185 shoes: Atomic Worldcup Skate '11
Mt. Ashwabay Skate Skiing
1:40 PM; Washburn, WI
-4.3 °C; Cloudy
Crusty and icy, hooked a ski a couple of times in a rut and took a minor tumble. However ... it is important to also train in less than ideal conditions. Did Sugarbush-Seagull-Anchor loop and then Telfort a couple of times to complete 10 km. Just good to be out and skiing and gaining some elevation. Pretty wndy, this made me almost reconsider going up Seagull trail. I'm glad I went, though.
1:40 PM; Washburn, WI
-4.3 °C; Cloudy
Crusty and icy, hooked a ski a couple of times in a rut and took a minor tumble. However ... it is important to also train in less than ideal conditions. Did Sugarbush-Seagull-Anchor loop and then Telfort a couple of times to complete 10 km. Just good to be out and skiing and gaining some elevation. Pretty wndy, this made me almost reconsider going up Seagull trail. I'm glad I went, though.
Wednesday Dec 28, 2016 #
11 AM
XC Skiing Skate 18:19 4.23 km (4:20 / km) +131m 3:45 / km
shoes: Atomic Worldcup Skate '11
Mt. Ashwabay Sugarbush-Anchor Trail
12:19 PM; Washburn, WI
-4.8 °C; Cloudy
After skijoring, I did a quick lap on Sugarbush and Anchor trails.
12:19 PM; Washburn, WI
-4.8 °C; Cloudy
After skijoring, I did a quick lap on Sugarbush and Anchor trails.
XC Skiing Skijor 32:42 8.1 km (4:02 / km) +82m 3:51 / km
shoes: Atomic Worldcup Skate '11
Skijoring Sugarbush Dog Trail
11:42 AM; Washburn, WI
-5.2 °C; Cloudy
Took both Mellie and Roux, did not know what to expect. Let them run down the hill while I skied down and then put them on. Much better conditions the yesterday, so I kept going, all the way to the sugar shack. Three wipe-outs at the turn around loop at the shack: one hooked ski in a branch, two slips on ice covered with a couple cm of powder. Let Mellie off when she got tired, for the last km or so. Dogs are extremely well behaved around other skiers on the trail, listening to my commands. So appy abpt this.
11:42 AM; Washburn, WI
-5.2 °C; Cloudy
Took both Mellie and Roux, did not know what to expect. Let them run down the hill while I skied down and then put them on. Much better conditions the yesterday, so I kept going, all the way to the sugar shack. Three wipe-outs at the turn around loop at the shack: one hooked ski in a branch, two slips on ice covered with a couple cm of powder. Let Mellie off when she got tired, for the last km or so. Dogs are extremely well behaved around other skiers on the trail, listening to my commands. So appy abpt this.
Tuesday Dec 27, 2016 #
12 PM
XC Skiing Skate 19:37 4.66 km (4:13 / km) +55m 3:59 / km
ahr:142 max:157 shoes: Atomic Worldcup Skate '11
Skate Skiing Sugarbush Trail
12:39 PM; Washburn, WI
-10.2 °C; Cloudy
Did not go very far, I could tell that the groomer had come through but the crust was barely broken up. I did not want to ski up the steeper hills only to have to come back down with little control. But enjoyable never the less, it certainly looks like winter!
12:39 PM; Washburn, WI
-10.2 °C; Cloudy
Did not go very far, I could tell that the groomer had come through but the crust was barely broken up. I did not want to ski up the steeper hills only to have to come back down with little control. But enjoyable never the less, it certainly looks like winter!
XC Skiing Skijor 19:46 5.05 km (3:55 / km) +43m 3:45 / km
ahr:126 max:146 shoes: Atomic Worldcup Skate '11
Mt. Ashwabay Skijoring
12:16 PM; Washburn, WI
-10.3 °C; Snow
I read on Skinnyski.com that the most popular trails had been groomed, did not read anything about the newly established dog trail. When I picked up my annual pass (and the dog passes), I found out that it had not been groomed. I checked it out and decided to walk lil' Roux down the initial steep descent and start from the bottom. Wise choice, even on the flat, there was no edge on the thick crust under a couple of cm of fresh powder. So I went as far as the level portion of the trail went and then returned. Got a lot of smiles from the skiers using Sugarbush Trail and from a pair of siblings braving the un-tracked dog trail on their classic skis. Worth a try but did not want to repeat it with Mellie.
12:16 PM; Washburn, WI
-10.3 °C; Snow
I read on Skinnyski.com that the most popular trails had been groomed, did not read anything about the newly established dog trail. When I picked up my annual pass (and the dog passes), I found out that it had not been groomed. I checked it out and decided to walk lil' Roux down the initial steep descent and start from the bottom. Wise choice, even on the flat, there was no edge on the thick crust under a couple of cm of fresh powder. So I went as far as the level portion of the trail went and then returned. Got a lot of smiles from the skiers using Sugarbush Trail and from a pair of siblings braving the un-tracked dog trail on their classic skis. Worth a try but did not want to repeat it with Mellie.
Monday Dec 26, 2016 #
5 AM
Swimming: Laps 45:18 1.81 km (25:02 / km)
Lap Swim Midway YMCA: 10 x 100 yd Freestyle
5:45 AM; Midway YMCA
Challenging myself, committed to increase my freestyle distance. Since this was a shorter workout I had planned to do 6 x 100 yd. Changed my plan to 8 x and ended up doing 10 x 100 yd. Pretty happy, the sisu is with me! That doesn't mean that I am no longer getting winded when doing the front crawl and feel like a jellyfish drifting in the current as soon as there is someone in the lane next to me who knows what (s)he's doing ...
7:00 BS warmup
10 x 100 yd FS with 50 yd BS for recovery in between.
7:00 BS cool-down
(Actual distance was 2000 yd, garmin combined my first two FS length into one. So much for my turning technique ...)
5:45 AM; Midway YMCA
Challenging myself, committed to increase my freestyle distance. Since this was a shorter workout I had planned to do 6 x 100 yd. Changed my plan to 8 x and ended up doing 10 x 100 yd. Pretty happy, the sisu is with me! That doesn't mean that I am no longer getting winded when doing the front crawl and feel like a jellyfish drifting in the current as soon as there is someone in the lane next to me who knows what (s)he's doing ...
7:00 BS warmup
10 x 100 yd FS with 50 yd BS for recovery in between.
7:00 BS cool-down
(Actual distance was 2000 yd, garmin combined my first two FS length into one. So much for my turning technique ...)