Training Log Archive: cfosp1In the 7 days ending Jan 7, 2017:
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Saturday Jan 7, 2017 #
8 AM
XC Skiing Skate 2:18:39 32.03 km (4:20 / km) +458m 4:02 / km
ahr:138 max:173 shoes: Fischer RCS CarbonLite Skate
Sisu Skifest 31 km Skate 2017
9:05 AM; ABR, Ironwood, MI
-16.8 °C; Snow
Cold but good. Layer of Fast Wax LF Green with two coats of Toko cold powder to top it off and some serious polishing yesterday evening. It wasn't quite as cold as forecast, good thing, because the windchill was murderous anyway. I was dressed very well, with a mesh shirt and well vented thermal under shirt under race skin on top and compression tights under race skins for the bottoms. My old wind stopper Yoko gloves under overmitts and boot covers over my skiboots. Heavyweight buff-like cover for neck and ears topped off by a sisu ski hat. Casco goggles. Never overheated, only parts that got cold was exposed skin in my face and my right thumb, which had the circulation cut off by the strap. The strop on my left was not quite tight enough, nor was the lacing on my right boot, but I could live with it. Had 3 cups of HEAT and one of water at various aid stations. No food or gels, but a good oatmeal breakfast and a pint of hot gatorade on the way to the race. Not even close to bonking but tired legs for the blown over trails and hills towards the end.
9:05 AM; ABR, Ironwood, MI
-16.8 °C; Snow
Cold but good. Layer of Fast Wax LF Green with two coats of Toko cold powder to top it off and some serious polishing yesterday evening. It wasn't quite as cold as forecast, good thing, because the windchill was murderous anyway. I was dressed very well, with a mesh shirt and well vented thermal under shirt under race skin on top and compression tights under race skins for the bottoms. My old wind stopper Yoko gloves under overmitts and boot covers over my skiboots. Heavyweight buff-like cover for neck and ears topped off by a sisu ski hat. Casco goggles. Never overheated, only parts that got cold was exposed skin in my face and my right thumb, which had the circulation cut off by the strap. The strop on my left was not quite tight enough, nor was the lacing on my right boot, but I could live with it. Had 3 cups of HEAT and one of water at various aid stations. No food or gels, but a good oatmeal breakfast and a pint of hot gatorade on the way to the race. Not even close to bonking but tired legs for the blown over trails and hills towards the end.
Friday Jan 6, 2017 #
3 PM
XC Skiing Skate 1:14:41 13.34 km (5:36 / km) +158m 5:17 / km
ahr:131 max:168 shoes: Fischer RCS CarbonLite Skate
Skate Skiing Mt. Ashwabay
3:49 PM; Washburn, WI
-16.9 °C; Clear
Quick ski before tomorrow's Sisu Sski Fest with Karl. First Jolly Long, then Dog Trail to sugar shack. Super slow, probably because I didn't do good enough of a job brushing out my glide wax. Cold but beautiful evening in the woods. When we got bavk to Bayview Beach House all friends had arrived.
3:49 PM; Washburn, WI
-16.9 °C; Clear
Quick ski before tomorrow's Sisu Sski Fest with Karl. First Jolly Long, then Dog Trail to sugar shack. Super slow, probably because I didn't do good enough of a job brushing out my glide wax. Cold but beautiful evening in the woods. When we got bavk to Bayview Beach House all friends had arrived.
Thursday Jan 5, 2017 #
6 AM
Hiking 11:30 1.13 km (10:11 / km)
shoes: Hoka One One Tor Summit Low
Home to Green Line
6:16 AM; Hamline Midway/Frogtown
-20.5 °C; Clear
6:16 AM; Hamline Midway/Frogtown
-20.5 °C; Clear
5 PM
Hiking 12:47 1.33 km (9:37 / km) +6m 9:24 / km
shoes: Hoka One One Tor Summit Low
Green Line to Home
5:42 PM; Hamline Midway/Como Park
-17.5 °C; Cloudy
5:42 PM; Hamline Midway/Como Park
-17.5 °C; Cloudy
Wednesday Jan 4, 2017 #
4 PM
Hiking 15:06 1.5 km (10:04 / km) +8m 9:48 / km
shoes: Hoka One One Tor Summit Low
Green Line to Home
4:09 PM; Hamline Midway/Como Park
-15.8 °C; Clear
4:09 PM; Hamline Midway/Como Park
-15.8 °C; Clear
Tuesday Jan 3, 2017 #
4 PM
XC Skiing Skate 1:03:56 18.13 km (3:32 / km) +284m 3:16 / km
ahr:145 max:162 shoes: Fischer RCS CarbonLite Skate
Skate Skiing Elm Creek Man-Made Loop
4:38 PM; Elm Creek Park Reserve
-14.2 °C; Clear
Since I spent the day at TNC and I had had plenty of workouts this last weekend and I am tapering towards my first XC ski race of the season, I decided on an easy ski at Elm creek Park reserve instead of joining my EU team mates at Hyland. Wow, what a difference from this weekend, temperature and trail conditions wise. -13 °C when I started, dropping to -!6 °C with a stiff NW wind and a hard-packed skating deck. Mounds Park Academy was duking it out with Minnehaha Academy. Heard my name called out twice, once from Patty, the other time from Andy, both parents of a separate set of MH students. I first thought to only do 4 laps but ended up doing 7. Skiing into the wind was brutal, and it was the first time that I felt my poles being yanked in various directions depending from where the wind was blowing. But the ski was a fast one, even though my technique was no match to the firm surface. Definitely something that needs work.
4:38 PM; Elm Creek Park Reserve
-14.2 °C; Clear
Since I spent the day at TNC and I had had plenty of workouts this last weekend and I am tapering towards my first XC ski race of the season, I decided on an easy ski at Elm creek Park reserve instead of joining my EU team mates at Hyland. Wow, what a difference from this weekend, temperature and trail conditions wise. -13 °C when I started, dropping to -!6 °C with a stiff NW wind and a hard-packed skating deck. Mounds Park Academy was duking it out with Minnehaha Academy. Heard my name called out twice, once from Patty, the other time from Andy, both parents of a separate set of MH students. I first thought to only do 4 laps but ended up doing 7. Skiing into the wind was brutal, and it was the first time that I felt my poles being yanked in various directions depending from where the wind was blowing. But the ski was a fast one, even though my technique was no match to the firm surface. Definitely something that needs work.
Monday Jan 2, 2017 #
7 AM
XC Skiing Skate 2:01:12 30.31 km (4:00 / km) +480m 3:42 / km
ahr:149 max:169 shoes: Fischer RCS CarbonLite Skate
Hyland Skate Skiing
7:47 AM; Hyland Park Reserve
-1.4 °C; Cloudy
Hyland Park Man-made loop, second day in a row, today skate. Not regroomed and quite a bit of mashed potatoes in the uphills. While it may be more fun to ski on pristine corduroy, it's good to spend time in these less than ideal conditions since you never know what your next event or ski tour will throw your way.
Still fast enough, I am finally feeling that I am making progress on finding my center, getting my weight ober my feet and become more efficient. 30+ km in two hours, not bad. Felt more shot after yesterday's classic ski.
Saw Kitty, Erica (skied with them a little), Andy and Dan, Joe at the very beginning. Will miss tomorrow's workout, which will also be held at Hyland. Working at Target N campus, right next to Elm Creek, so I will do a workout there. An easy one, because it's taper for Sisu Ski Fest.
7:47 AM; Hyland Park Reserve
-1.4 °C; Cloudy
Hyland Park Man-made loop, second day in a row, today skate. Not regroomed and quite a bit of mashed potatoes in the uphills. While it may be more fun to ski on pristine corduroy, it's good to spend time in these less than ideal conditions since you never know what your next event or ski tour will throw your way.
Still fast enough, I am finally feeling that I am making progress on finding my center, getting my weight ober my feet and become more efficient. 30+ km in two hours, not bad. Felt more shot after yesterday's classic ski.
Saw Kitty, Erica (skied with them a little), Andy and Dan, Joe at the very beginning. Will miss tomorrow's workout, which will also be held at Hyland. Working at Target N campus, right next to Elm Creek, so I will do a workout there. An easy one, because it's taper for Sisu Ski Fest.
2 PM
Hiking 54:26 4.97 km (10:57 / km) +30m 10:38 / km
shoes: Hoka One One Tor Summit Low
Energy Park Lexington to Snelling
2:42 PM; Hamline Midway/Frogtown
-0.1 °C; Snow
First walk along the tracks in more than two weeks. Last time, we were skiing along the tracks. And freezing drizzle :-( but good to be out.
2:42 PM; Hamline Midway/Frogtown
-0.1 °C; Snow
First walk along the tracks in more than two weeks. Last time, we were skiing along the tracks. And freezing drizzle :-( but good to be out.
Sunday Jan 1, 2017 #
7 AM
XC Skiing Classic 1:57:41 28.15 km (4:11 / km) +443m 3:53 / km
ahr:152 max:204 shoes: Atomic Worldcup Classic '13
Classic Distance Fartlek
7:43 AM; Hyland Park Reserve
-6.4 °C; Clear
Picked up Karl at 7:00 am for a 2 hr ski at Hyland. We decided on classic. My first morning out there this winter. Grooming was as always perfect with as of yet unblemished corduroy and well set tracks. Karl had not re-waxed and had some trouble with his kick, whereas for me, the remaining Swix V30 was working very well. We did loops minus Boulder Ridge, taking the cut-off. I built in a variety of technique drills, including some no pole kicking and some double poling, going up to the high point with poling only. We were treated to a beautiful sunrise. Saw Joe, who told me that Tom H will likely be out for the remainder of the year with a hip injury and also Dan, from Tuesday night practice. Excellent workout today. Tomorrow will be similar, in freestyle.
7:43 AM; Hyland Park Reserve
-6.4 °C; Clear
Picked up Karl at 7:00 am for a 2 hr ski at Hyland. We decided on classic. My first morning out there this winter. Grooming was as always perfect with as of yet unblemished corduroy and well set tracks. Karl had not re-waxed and had some trouble with his kick, whereas for me, the remaining Swix V30 was working very well. We did loops minus Boulder Ridge, taking the cut-off. I built in a variety of technique drills, including some no pole kicking and some double poling, going up to the high point with poling only. We were treated to a beautiful sunrise. Saw Joe, who told me that Tom H will likely be out for the remainder of the year with a hip injury and also Dan, from Tuesday night practice. Excellent workout today. Tomorrow will be similar, in freestyle.