Training Log Archive: O Steve!In the 31 days ending Jan 31, 2006:
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Monday Jan 30, 2006 #
xc skate skiing 55:21 [2]
ahr:129 max:154 weight:169.8lbs
well, there is always more snow in the woods and on the trails than you might think and with that thought I hit the home course at French on rock ski's. After rain and a jaunuary thaw the trails were officially closed but I was still hopeful...and it was not bad....I ended up getting a good workout on trails that were actually quite decent most of the way...a combination of firm track with a bit of loose snow and crunchy crust....
Sunday Jan 29, 2006 #
Orienteering 2:01:10 [2] ***
ahr:115 max:167
Orienteering with O map finding features at Terrace Oaks...scouting out possible control locations for tentative Adventure Runs Spring Series...snow was falling and I got soaking wet...avoided trails 95% of the time...heel hurting again...especially on steep uphills...
Saturday Jan 28, 2006 #
xc skate skiing race 1:35:26 [4] 25.0 km (3:49 / km)
ahr:164 max:178
Last minute decision....go ski the Governors Cup 25K xc skate race...fast snow! and great trail conditions put smiles on all the participants faces including mine...my place wasnt anything to write home about but it was a great time....I might have pushed a bit more early in the race but I was enjoying the pace I established at the start and concentrated on picking up places as I went...averaged 164 for 1:35 and it was a great workout....this should set me up well for xc ski marathons to come...my heel actually did pretty good after I stretched it out before the race and went without the orthodics thinking that they might actually be putting pressure on my inlfamed heel....seemed to work...
Thursday Jan 26, 2006 #
Unspecified 45:00 [1]
ahr:113 max:122
easy nordic trak workout....couldnt get my heart up....just put in some time and left it at that...
Wednesday Jan 25, 2006 #
xc skate skiing 59:30 [2]
ahr:136 max:163 weight:169.4lbs
skied at French....ski as I feel workout...trails STILL holding up despite minimal snow fall for a month but the next two forcasted warm days could kill the fun...my heel hurt pretty good....very frustrating...when I ski it stretches the inflamed tendon and hurts most of the time...orthodics, ibuporfen, and icing...but it does not seem to be gettting better...although its not getting worse...skiing a marathon on it will be interesting...grin and bare it..
Monday Jan 23, 2006 #
xc skate skiing 45:41 [3]
ahr:143 max:164 weight:171.6lbs
xc skate skiing on the home course at French....the advantage of living 200 meters from the trails at French is that I can walk out my door and be back after a quick ski..basically a quick tempo ski tonight under the lights...the trails in the metro have held up amazingly well for the amount of snow we have gotten..a combination of a thaw cycle that created an icy base and overcast skies that minimized melting have created a compact base that is melt resistant...even a dusting of snow over this base created enough to get a good edge and condtions tonight were very good.....
Sunday Jan 22, 2006 #
xc classic skiing 2:01:47 [2]
ahr:123 max:148 weight:168.8lbs
xc classic skied at Elm Creek...took it easy (avg 123 HR) and went at a touring pace...this is all my body wanted to do after a hard race effort yesterday...my arms were definately feeling it after yesterdays double pole fest in the classic race...tracks were pretty good in most places....a good solitary ski at a pace that let me appreciate my surroundings....
Saturday Jan 21, 2006 #
xc classic skiing race 42:57 [4] 10.0 km (4:18 / km)
ahr:167 max:185
xc Classic race the Greystone Challenge in St Cloud...started off smooth and kept a good effort all the way through...like all ski races there are times when you are hurting pretty good and have to concentrate hard on technique so you dont fall apart....alot of the course was flat which required double poling till my arms felt like they were going to fall off....I was in a pack of about 7 and we had our own race withing a race which made it fun...was able to sinc in behind a guy on the last lap and went with him stride for stride eventually overtaking him on the last steady incline to the finish....hit 185 on the HR at the finish which is only 4 beats below max....I suffered appropriately...
xc skate skiing race 44:51 [4] 10.0 km (4:29 / km)
ahr:166 max:181
With only 30 minutes between finishing the classic race and starting the skating race I knew it was going to be tough to do well...figured I would get a good workout and just do the best I could....different course with 4 extremely tough hills had my legs feeling like Jello requiring me to concentrate on keeping a good effort and technique...many around me had raced the classic also and we were all in survival mode but still enjoying the race effort we could muster...my heel hurt in both races but its funny how pain becomes a minor inconvienance when you are racing....although my effort was slighty more relaxed than the classic race my HR average was basically the same...
after listening to Gavin Degrau on the way up to the race I rewarded myself for a hard 20k day by blasting The Clash in my car on the way home....as I get older and slower some things never change.....racing hard hurts in a good way and lets me know I am alive...
after listening to Gavin Degrau on the way up to the race I rewarded myself for a hard 20k day by blasting The Clash in my car on the way home....as I get older and slower some things never change.....racing hard hurts in a good way and lets me know I am alive...
xc classic skiing 15:00 [3]
testing wax before xc stride race...
Friday Jan 20, 2006 #
xc skate skiing 1:07:55 [3]
ahr:133 max:170 weight:170.8lbs
xc skate skied at French...heel hurt when I started but I kept at it and the pain diminished...was skiing easy because I planning on skiing 2 ski races tomorow...picked it up a bit when I ran into a friend and we skied together for 20 minutes..hopefully the heel will not hurt to bad when I race hard tomorrow....
Thursday Jan 19, 2006 #
stair stepper 1:00:00 [2]
ahr:128
Limped around on my sore right inflamed heel all day and decided I needed a workout anyway...decided to do the stair step machine and angle my foot on the platform to minimize stretching the inflamed tendon...worked pretty good and I booked a workout without causing pain and additional damage ....ibuprofen and I am icing it now...hopefully will not intefere with future workouts..
Wednesday Jan 18, 2006 #
Run 1:39:39 [2]
ahr:131 weight:169.4lbs
tried running 12 with running partner but had to cut it short due to heel problem...easy long run effort but the heel had me limping through the last 3 miles...
Monday Jan 16, 2006 #
xc classic skiing 1:01:56 [4]
ahr:164 weight:170lbs
Classic XC ski at Elm Creek as wet snow was falling....didnt feel like messing with wax so I threw on the waxless and worked the loop with a very firm hour long effort...164 averrage HR...skied the man made loop a few times and then did the rest of the lighted loop...the snow that was falling made the natural snow loop a pretty good ski...should go easy tomorrow and then planing to run long (12 miles) with running buddy on Wednesday....
Sunday Jan 15, 2006 #
Orienteering 25:00 [4] ***
spiked:3/4c weight:169.4lbs
Control Retrieval at Afton Winter Adventure Run-Winter O meet....sprinted hard to get 4 controls.....First time setting a MNOC event...it went off well and there was lots of smiles at the finish and a few stories told over beers afterwards....Thanks to Ian Harding for Vetting and showing me the ropes!
Winners were Mo Biz Mo Luv with Molly and Justin seperating from the pack and blitzed a 2:06:00....rocking time for the 14.2K??
Pete and Madatory Gear 2nd at 2:15:52....
Winners were Mo Biz Mo Luv with Molly and Justin seperating from the pack and blitzed a 2:06:00....rocking time for the 14.2K??
Pete and Madatory Gear 2nd at 2:15:52....
Saturday Jan 14, 2006 #
xc skiing classic O/Trek O (Orienteering) 3:02:15 [3] ***
ahr:139 spiked:10/10c
Set Afton Winter Adventure Race Controls....Classic skied the Ski-O portion and decided it was to icy for participant safety...I had to bail twice on the big downhill despite being a decent technical skiier...DOH!!...also set five foot O controls and had to back track when I realized I left the controls on the snowy ground at the last location....good endurance training....
Afton Winter Adventure Race will now become an Winter Adventure Run or the MNOC Snow goat!!!
either way somebody is going to get a good workout tomorrow...Thanks for the help Ian!
Afton Winter Adventure Race will now become an Winter Adventure Run or the MNOC Snow goat!!!
either way somebody is going to get a good workout tomorrow...Thanks for the help Ian!
Friday Jan 13, 2006 #
xc skate skiing 1:01:56 [3]
ahr:141 weight:170.4lbs
XC skate ski at French...a little icy but just enough lose suff on top to get an edge...pushed on a few spurts...
Wednesday Jan 11, 2006 #
xc skate skiing warm up/down 1:07:00 [3]
ahr:141 weight:168.4lbs
xc skate ski at French....fantastic conditions considering the warm weather we have had lately....did 5 minutes on 5 minutes off....mild intervals
Monday Jan 9, 2006 #
uphill treadmill hike 50:00 [2]
ahr:128 weight:169.8lbs
Sunday Jan 8, 2006 #
xc skate skiing 1:26:00 [2]
ahr:134
skate skied the City of Lakes Loppet trail....great fun...moderate to easy effort overall after yesterdays hard ski...
Saturday Jan 7, 2006 #
xc skate skiing 1:30:00 [4]
ahr:162
Skate skied at Wirth on the race course after the Pre loppet race....linked up with some racers for one loop...hit 184 at the top of one hill with my max being 189.....yikes!
Friday Jan 6, 2006 #
xc classic skiing 1:32:00 [1]
Adventure racers group ski...at Elm Creek...I helped a few people with technique and had an easy ski...
Tuesday Jan 3, 2006 #
Run 1:45:00 [2]
ahr:134
Ran 10.5 miles with friend....we plan to run once a week....
Monday Jan 2, 2006 #
Unspecified (uphill treadmill walk/run) 50:00 [2]
ahr:128
walk 15% grade altenating with flat treadmill running...and welcome me to the training log.....youre going to be shocked that I train consistantly and still dont go any faster...but its all good..life is not fair...but it can be damn fun!
Sunday Jan 1, 2006 #
Note
Jumped in frozen Lake Minnetonka for the annual Polar Plunge to begin the new year...no workout but it did get the heart going....multiple slugs of schnapps provided motivation....