Training Log Archive: cfosp1In the 7 days ending Jan 6, 2018:
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Saturday Jan 6, 2018 #
10 AM
XC Skiing Skate 3:27 0.6 km (5:45 / km) +3m 5:37 / km
ahr:141 max:148 shoes: Atomic Worldcup Skate '11
Sisu ski Fest Warm-up
10:15 AM; Ironwood, MI
-17.8 °C; Clear
Skis felt OK, the body, not so much ... Not entirely understanding the new start, I was a little worried about the state of the skate deck in the old start area. We'll see!
10:15 AM; Ironwood, MI
-17.8 °C; Clear
Skis felt OK, the body, not so much ... Not entirely understanding the new start, I was a little worried about the state of the skate deck in the old start area. We'll see!
XC Skiing Skate 2:14:53 31.1 km (4:20 / km) +461m 4:02 / km
ahr:159 max:180 shoes: Atomic Worldcup Skate '11
Sisu Ski Fest 2018 31 km Skate
10:35 AM; Ironwood, MI
-16.7 °C; Clear
Waxed Rex RCF 404 white on top of a layer of RCF 406 graphite, worked well. Another year, another Sisu Ski Fest. Start was delayed by 90 minutes because of the cold, so it was quite pleasant, near -18 with beautiful sunshine and little wind. Of course the snow was still cold and felt slow. I felt ok but strengthwise still weaker. Fell in with a group after the field started to stretch apart and kept with them for the initial 10 km or so. I was following closely behind an older guy, #510, during the steep downhill with the sharp left at the bottom #510 wiped out and was lying in the middle of the trail. I committed to cut inside of him and he started to crab out of the way moving into my way. I got off the trail into some deep stuff and joined him on the ground. Lost contact with the group at that time. Saw Karl at K10 and had Cathy S call out after me when I passed her. Fell a couple more times due to inattentiveness, poking my left ski into the berm at that side of the trail. One of those was quite spectacular as I had some speed and rolled it off to avoid injury. I told the classic skier whom I was passing "well that was embarrassing" and she retorted "that was quite the fall." Both times #510 passed me again I only distanced him when I exited ABR. Getting back to town was the usual slog on the long, straight faux plat on the old RR grade. About 1-2 km from the end, there was a short climb with a very uneven skate deck, the lower part being very soft. That was unexpected and hard at this point in the race. Nice job on defusing the nasty sharp right turn after the last longer climb. Glad to be done and head for sauna, a hot shower and dry clothes at Lathi's.
10:35 AM; Ironwood, MI
-16.7 °C; Clear
Waxed Rex RCF 404 white on top of a layer of RCF 406 graphite, worked well. Another year, another Sisu Ski Fest. Start was delayed by 90 minutes because of the cold, so it was quite pleasant, near -18 with beautiful sunshine and little wind. Of course the snow was still cold and felt slow. I felt ok but strengthwise still weaker. Fell in with a group after the field started to stretch apart and kept with them for the initial 10 km or so. I was following closely behind an older guy, #510, during the steep downhill with the sharp left at the bottom #510 wiped out and was lying in the middle of the trail. I committed to cut inside of him and he started to crab out of the way moving into my way. I got off the trail into some deep stuff and joined him on the ground. Lost contact with the group at that time. Saw Karl at K10 and had Cathy S call out after me when I passed her. Fell a couple more times due to inattentiveness, poking my left ski into the berm at that side of the trail. One of those was quite spectacular as I had some speed and rolled it off to avoid injury. I told the classic skier whom I was passing "well that was embarrassing" and she retorted "that was quite the fall." Both times #510 passed me again I only distanced him when I exited ABR. Getting back to town was the usual slog on the long, straight faux plat on the old RR grade. About 1-2 km from the end, there was a short climb with a very uneven skate deck, the lower part being very soft. That was unexpected and hard at this point in the race. Nice job on defusing the nasty sharp right turn after the last longer climb. Glad to be done and head for sauna, a hot shower and dry clothes at Lathi's.
Friday Jan 5, 2018 #
4 PM
Hiking 1:05:45 4.7 km (13:59 / km) +3m 13:57 / km
shoes: Hoka One One Tor Tech Mid WP
Onion River to Friendly Valley Beach
4:18 PM; Washburn, WI
-16.4 °C; Clear
Post arrival walk on the ice with Karl. Beautiful dusk atmosphere with a light westerly, just enough to nip at your nose on the way back. Some ice fishermen were calling it a day, heading for their cars. The ice was unchanged from last Monday. Recognized some of the same pile-ups I had noticed during my last walk. But no more water and lake slush on top. We turned onto the road at Bayview Park Beach and were almost run over by Stephanie and Dayton (I'm exaggerating). Patty had already arrived. Good start to the weekend!
4:18 PM; Washburn, WI
-16.4 °C; Clear
Post arrival walk on the ice with Karl. Beautiful dusk atmosphere with a light westerly, just enough to nip at your nose on the way back. Some ice fishermen were calling it a day, heading for their cars. The ice was unchanged from last Monday. Recognized some of the same pile-ups I had noticed during my last walk. But no more water and lake slush on top. We turned onto the road at Bayview Park Beach and were almost run over by Stephanie and Dayton (I'm exaggerating). Patty had already arrived. Good start to the weekend!
Thursday Jan 4, 2018 #
6 AM
Hiking 16:04 [1] 1.43 km (11:14 / km) +1m 11:12 / km
shoes: Hoka One One Tor Tech Mid WP
Home to Green Line
6:35 AM; Hamline Midway/Como Park
-20.7 °C; Cloudy
Started kind of early to catch the next train, did not want to stand around in the cold so I spent the time waiting walking.
6:35 AM; Hamline Midway/Como Park
-20.7 °C; Cloudy
Started kind of early to catch the next train, did not want to stand around in the cold so I spent the time waiting walking.
3 PM
Hiking 13:47 [1] 1.34 km (10:17 / km) +6m 10:04 / km
shoes: Hoka One One Tor Tech Mid WP
Green Line to Home
3:47 PM; Hamline Midway/Como Park
-15.7 °C; Cloudy
3:47 PM; Hamline Midway/Como Park
-15.7 °C; Cloudy
Hiking 46:19 3.94 km (11:45 / km) +27m 11:22 / km
shoes: Hoka One One Tor Summit Low
Energy Park Short
4:24 PM; Hamline Midway/Frogtown
-16.6 °C; Cloudy
Walked wearing my blue jeans this week and I have to say it's uncomfortable in this cold weather. The skin gets cold and the denim gets stiff, seams rubbing against my legs. Tried to have lil' Roux to wear booties to protect his tender feet from road salt. The results were hilarious as he was getting used to wearing them. First, he raised his feet high, in a very uncoordinated looking way, sort of like a robot that's not programmed correctly. He actually walked down the back steps all five of them) on his front legs, back legs in the air. That would have been a viral Youtube vid! I was not able to make the back booties hold on his feet, the front ones were ok and he got eventually used to them. partial success, i have to study how to secure them.
4:24 PM; Hamline Midway/Frogtown
-16.6 °C; Cloudy
Walked wearing my blue jeans this week and I have to say it's uncomfortable in this cold weather. The skin gets cold and the denim gets stiff, seams rubbing against my legs. Tried to have lil' Roux to wear booties to protect his tender feet from road salt. The results were hilarious as he was getting used to wearing them. First, he raised his feet high, in a very uncoordinated looking way, sort of like a robot that's not programmed correctly. He actually walked down the back steps all five of them) on his front legs, back legs in the air. That would have been a viral Youtube vid! I was not able to make the back booties hold on his feet, the front ones were ok and he got eventually used to them. partial success, i have to study how to secure them.
Wednesday Jan 3, 2018 #
6 AM
Running: Interval 8:47 1.11 km (7:55 / km) +1m 7:53 / km
shoes: Hoka One One Tor Tech Mid WP
Home to Green Line
6:30 AM; Hamline Midway/Como Park
-17.1 °C; Clear
A brisk jog to catch the train.
6:30 AM; Hamline Midway/Como Park
-17.1 °C; Clear
A brisk jog to catch the train.
3 PM
Hiking 45:07 4.19 km (10:46 / km) +23m 10:29 / km
shoes: Hoka One One Tor Tech Mid WP
Energy Park Short
4:10 PM; Hamline Midway/Frogtown
-16.1 °C; Clear
Saw evidence of my friend Jamie riding his fattie down and up the pedestrian bridge. School started again at Johnson HS and he rides the stretch every day, rain or shine! GPS making curlicues, I suspect due to cold.
4:10 PM; Hamline Midway/Frogtown
-16.1 °C; Clear
Saw evidence of my friend Jamie riding his fattie down and up the pedestrian bridge. School started again at Johnson HS and he rides the stretch every day, rain or shine! GPS making curlicues, I suspect due to cold.
Hiking 18:15 1.46 km (12:30 / km) +27m 11:27 / km
shoes: Hoka One One Tor Tech Mid WP
Green Line to Home
3:41 PM; Hamline Midway/Como Park
-15.3 °C; Clear
3:41 PM; Hamline Midway/Como Park
-15.3 °C; Clear
Tuesday Jan 2, 2018 #
6 AM
Running: Interval 10:12 [1] 1.18 km (8:39 / km) +4m 8:30 / km
shoes: Hoka One One Tor Tech Mid WP
Home to Green Line
6:37 AM; Hamline Midway/Como Park
-23.2 °C; Clear
Another chilly morning.
6:37 AM; Hamline Midway/Como Park
-23.2 °C; Clear
Another chilly morning.
3 PM
Hiking 13:03 [1] 1.32 km (9:53 / km) +19m 9:13 / km
shoes: Hoka One One Tor Tech Mid WP
Green Line to Home
3:26 PM; Hamline Midway/Como Park
-11.0 °C; Cloudy
3:26 PM; Hamline Midway/Como Park
-11.0 °C; Cloudy
Hiking 40:32 [1] 3.85 km (10:32 / km) +35m 10:04 / km
shoes: Hoka One One Tor Tech Mid WP
Energy Park Short
3:54 PM; Hamline Midway/Frogtown
-11.4 °C; Snow
First walk in the hood since Xmas eve. Always exciting for the pups to sniff out familiar and new smells. The brisk wind a beginning snow shower accelerated our progress. Some Hamline students were exiting their Fiat 500 and I asked them if they owned the vintage one sometimes parked on Englewood. They did not, but they had seen it. It is so tiny, it looks like you could pack two or three into a modern one. Somebody had smashed into the guard rails along snelling, just before the Energy Park exit. Debris strewn over the green space between Snelling and ramp. There has been another ding a little farther south, I always worry to be on the sidewalk when this would happen. The tracks from our daily hike had been blown over and the snow underneath the thin layer of dust was rather crusty. Dogs were glad to make it home and so was I, need to get ready for the Tuesday night EU workout.
3:54 PM; Hamline Midway/Frogtown
-11.4 °C; Snow
First walk in the hood since Xmas eve. Always exciting for the pups to sniff out familiar and new smells. The brisk wind a beginning snow shower accelerated our progress. Some Hamline students were exiting their Fiat 500 and I asked them if they owned the vintage one sometimes parked on Englewood. They did not, but they had seen it. It is so tiny, it looks like you could pack two or three into a modern one. Somebody had smashed into the guard rails along snelling, just before the Energy Park exit. Debris strewn over the green space between Snelling and ramp. There has been another ding a little farther south, I always worry to be on the sidewalk when this would happen. The tracks from our daily hike had been blown over and the snow underneath the thin layer of dust was rather crusty. Dogs were glad to make it home and so was I, need to get ready for the Tuesday night EU workout.
6 PM
XC Skiing Skate 1:22:46 14.82 km (5:35 / km) +393m 4:56 / km
ahr:143 max:173 shoes: Atomic Worldcup Skate '11
EU MYR: 5 x 5:00 L4 Skate Intervals
6:36 PM; Battle Creek West, St. Paul
-10.6 °C; Snow
Hill intervals on skis at Battle Creek, it's been a while for me, maybe two years, if not longer. More of a fartlek format, 5 minutes skiing 3-4 minutes resting. Hard to keep time in poor light, too, need to set up my intervals with buzzer on the Garmin again. Sat down during my second lap, feeling cocky about having passed Jamie. Well, he passed me back while I was struggling to get up. Lost contact with the leading group. Surprisingly good snow coverage, just like at Highland 9 Hole yesterday. The thin hard snow is challenging for me, I prefer it a little softer for more control. But I am starting to do OK on this, too.
6:36 PM; Battle Creek West, St. Paul
-10.6 °C; Snow
Hill intervals on skis at Battle Creek, it's been a while for me, maybe two years, if not longer. More of a fartlek format, 5 minutes skiing 3-4 minutes resting. Hard to keep time in poor light, too, need to set up my intervals with buzzer on the Garmin again. Sat down during my second lap, feeling cocky about having passed Jamie. Well, he passed me back while I was struggling to get up. Lost contact with the leading group. Surprisingly good snow coverage, just like at Highland 9 Hole yesterday. The thin hard snow is challenging for me, I prefer it a little softer for more control. But I am starting to do OK on this, too.
Monday Jan 1, 2018 #
3 PM
XC Skiing Skijor 23:32 7.06 km (3:20 / km) +86m 3:09 / km
ahr:150 max:163 shoes: Atomic Worldcup Skate '11
Skijoring Highland 9 Hole 2 Laps Roux
3:24 PM; Highland 9 Hole
-17.4 °C; Clear
Roux did excellent, pulled well, especially during the first lap! Freshly waxed skis (Rex RCF Graphite) felt almost too slippery for my taste but probably contributed to our good progress). We zipped past Mike and Charlie B, barely having time to shout out a greeting. For our second lap I noticed an increase in speed, which I found odd but made me excited about a PB lap time. Taking a look at the GPS track took the wind out of my sails, it looked like it lost the satellites for a moment and took us on a little detour through the neighborhood. Still a good time but the second lap was almost a minute slower than the first. I corrected the distance but not the GPS track.
3:24 PM; Highland 9 Hole
-17.4 °C; Clear
Roux did excellent, pulled well, especially during the first lap! Freshly waxed skis (Rex RCF Graphite) felt almost too slippery for my taste but probably contributed to our good progress). We zipped past Mike and Charlie B, barely having time to shout out a greeting. For our second lap I noticed an increase in speed, which I found odd but made me excited about a PB lap time. Taking a look at the GPS track took the wind out of my sails, it looked like it lost the satellites for a moment and took us on a little detour through the neighborhood. Still a good time but the second lap was almost a minute slower than the first. I corrected the distance but not the GPS track.
XC Skiing Skijor 12:42 3.52 km (3:36 / km) +44m 3:24 / km
ahr:144 max:157 shoes: Atomic Worldcup Skate '11
Skijoring Highland 9 Hole 1 Lap Mellie Roux
3:51 PM; Highland 9 Hole
-17.7 °C; Clear
After the two laps with Roux, we picked up Mellie. I forgot the split gangline so I hooked both up to the same carabiner on the short rope loop on their harnesses. not ideal but it worked. They got in it a couple of times because of the cozyness but we still had a good ski and old Mellie hung in there.
3:51 PM; Highland 9 Hole
-17.7 °C; Clear
After the two laps with Roux, we picked up Mellie. I forgot the split gangline so I hooked both up to the same carabiner on the short rope loop on their harnesses. not ideal but it worked. They got in it a couple of times because of the cozyness but we still had a good ski and old Mellie hung in there.
Sunday Dec 31, 2017 #
9 AM
Hiking 36:56 [1] 2.5 km (14:46 / km) +2m 14:43 / km
shoes: Salomon Speedcross 3
Bayview Park Hike
9:26 AM; Bayview Park Beach
-22.0 °C; Clear
Took Roux out, hoping to walk on FROZEN and DRY ice. Had talked to neighbor Mike, earlier that morning, he told me the ice was still no good. Imagine my surprise when I got to the lake and the lake had started to pile up floes along the beach. We wer mostly able to take advantage of a narrow ledge along the beach, where the ice was not broken up and we could avoid the deep snow. but roux decided he'd had enough in the brutal cold. So we headed back to continue packing before heading home.
9:26 AM; Bayview Park Beach
-22.0 °C; Clear
Took Roux out, hoping to walk on FROZEN and DRY ice. Had talked to neighbor Mike, earlier that morning, he told me the ice was still no good. Imagine my surprise when I got to the lake and the lake had started to pile up floes along the beach. We wer mostly able to take advantage of a narrow ledge along the beach, where the ice was not broken up and we could avoid the deep snow. but roux decided he'd had enough in the brutal cold. So we headed back to continue packing before heading home.