Training Log Archive: AliCIn the 31 days ending Jan 31, 2012:
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Tuesday Jan 31, 2012 #
10 AM
Ski-O (Middle) 55:04 8.49 mi (6:29 / mi) +286m 5:52 / mi
ahr:145 max:161
North American Champs Middle @ Royal Gorge
The goal of today was really to get just a smidge more map time, most importantly to not get super tired because the next 3 days are 3 World Cups in a row- yikes! So I went easy, focusing on trying to take sensible routes, experimenting with cutting quite a bit, and trying to punch more effectively than yesterday (switched SI from 4th to index finger, a bit better, still awkward with pole).
Anyways, was a fun race, although was initially freaked out by the report that the Red course was 13k. Turns out, it was, or at least I skied 13.6 k, but it did end a lot downhill of the start, so times on the course weren't totally ridiculous for a middle.
I really enjoyed the opportunities to cut, so cool to just be dashing through the woods, on a mission, and then pop out on the trail you intended to!
Felt better wrt the altitude than yesterday, and think I succeeded in not skiing too hard. I won for North Am Champs, just a bit over Sonne and then Marta, and was 3rd overall to some women that must have been putting out at least a bit more effort than I was...
The goal of today was really to get just a smidge more map time, most importantly to not get super tired because the next 3 days are 3 World Cups in a row- yikes! So I went easy, focusing on trying to take sensible routes, experimenting with cutting quite a bit, and trying to punch more effectively than yesterday (switched SI from 4th to index finger, a bit better, still awkward with pole).
Anyways, was a fun race, although was initially freaked out by the report that the Red course was 13k. Turns out, it was, or at least I skied 13.6 k, but it did end a lot downhill of the start, so times on the course weren't totally ridiculous for a middle.
I really enjoyed the opportunities to cut, so cool to just be dashing through the woods, on a mission, and then pop out on the trail you intended to!
Felt better wrt the altitude than yesterday, and think I succeeded in not skiing too hard. I won for North Am Champs, just a bit over Sonne and then Marta, and was 3rd overall to some women that must have been putting out at least a bit more effort than I was...
XC skiing 18:49 1.9 mi (9:54 / mi) +88m 8:39 / mi
ahr:126 max:146
Super-slow waddle back to the lodge with Marta and Mike. Nice to meet Marta!
Monday Jan 30, 2012 #
7 AM
XC skiing 8:00 [1]
rhr:59
Warm up, on fast snow. Just around the stadium, as is normal in ski-o, you can't go anywhere...
Was nervous because resting morning HR was 59, which is high for me... guess the altitude matters? Will it go back down after I acclimatize more?
Was nervous because resting morning HR was 59, which is high for me... guess the altitude matters? Will it go back down after I acclimatize more?
8 AM
Ski-O race 1:17:45
22c
Woo, 4th place in the first ski-o World Cup here at Tahoe! Really psyched!!
Behind Tove Alexandersson (SWE), Josephina Engstrom (SWE) and Polina something (RUS).
Alrighty, so the race. This was the long, at Tahoe Donner XC. 20 controls, 17k least distance. Going in, I was ranked 13th, so just barely got to start on the first women's line, way on the outside right. But I was way better at getting my map in this time, happy about that!
1 - Figured out a route, was a bit nervous if I was on the right trail leaving the 2nd little groomed area, but yep. Saw a bunch of women in front of me, decided I should move up a bit, so passed a bunch when the trail widened before turning onto a narrow little up. Long narrow up, I was pretty happy going the pace of the Norwegian in front of me, no need to bury myself at the beginning for a race at altitude!
2 - Russian woman off in the distance, checking about where I was going, more or less took her route, but comparing with Alex, would have been faster to cut more- snow was reasonably firm in this area.
3 - Stayed on wee trails til big trail, again, would have been faster to cut more.
4 - I had the further control, and took a different, probably not awesomest route, but it was safe in, so actually ended up punching just after the Russian who had been further ahead.
5 - Map change #1 in the stadium, easy to find.
6- And back up. Ugliest control, right on a bear spot that involved some rock.
7- Was catching some other gals, including Alex. Was a bit confused, because wasn't sure how they had passed me, turned out I had the longer second fork on the first lap. Was in a bit of a pack for this one, with Russian (I think Polina), and a Norweigian and Czech.
8 - Still in mini-pack, I was skiing faster on the big trail, but then kinda messed up the cut down to the control, lost maybe 10 seconds.
9 - An ugly up under the powerline, then down on narrow trails, exciting times. =)
10 - Short fork this time, around on the big trail then in.
11 - Map change #2, oops, inelegant fall not turning quick enough on the big trail at bottom of a little one going straight down. Had to extract skis from a bushy thing. But got told I was in 4th coming through control, nice!
12 - Bah, big mistake. Did not read contours enough, and decided to take the upper route which involved 1) more climb and 2) a nasty narrow-trail descent. I was trailing, actually caught up to Josephina E on the up, then trying to read my map let her go a bit on the down. She opted to take her skis off first, I tried for a bit on skis, but no go, too steep/icy!!! Probably a minute lost??
13 - Flatish ski-o, although the form lines made it look steeper than it was. Double pole times!
14 - Most nerve-wracking of the bunch, trails were a bit worrying in here but I kept going the right direction, was happy to see the first 3 ladies exiting on my way, confidence boost.
15 - Men coming at me during this one, also included jumping over a mini-stream, I might have yelped =)
16 - Loooong climb back out of Euer Valley. Kept it going, but then I for some confused reason though I was going to get to go down, but nope it was still up... ready, change mental picture! But fine into control
17 - Same as #1 on second loop, opted to come in from the bottom, I remembered it was fine to skate up.
18 - Exited from the top of the nastiness at 17, cut to big trail, into spectator, still in 4th.... ok, time to not loose it!
19 - Back up the hill, I took right route, unsure what was fastest...
20 - Nervous, little trails everywhere, kinda went off big trail corner....
21 - Flying down time!
22 - And across to the finish. Think there were decent gaps before and after me, maybe ~ 1 min? But definitely very happy! Is sneaking onto the podium in one of these races possible? Just maybe, will have to take the best routes and ski fast!
Behind Tove Alexandersson (SWE), Josephina Engstrom (SWE) and Polina something (RUS).
Alrighty, so the race. This was the long, at Tahoe Donner XC. 20 controls, 17k least distance. Going in, I was ranked 13th, so just barely got to start on the first women's line, way on the outside right. But I was way better at getting my map in this time, happy about that!
1 - Figured out a route, was a bit nervous if I was on the right trail leaving the 2nd little groomed area, but yep. Saw a bunch of women in front of me, decided I should move up a bit, so passed a bunch when the trail widened before turning onto a narrow little up. Long narrow up, I was pretty happy going the pace of the Norwegian in front of me, no need to bury myself at the beginning for a race at altitude!
2 - Russian woman off in the distance, checking about where I was going, more or less took her route, but comparing with Alex, would have been faster to cut more- snow was reasonably firm in this area.
3 - Stayed on wee trails til big trail, again, would have been faster to cut more.
4 - I had the further control, and took a different, probably not awesomest route, but it was safe in, so actually ended up punching just after the Russian who had been further ahead.
5 - Map change #1 in the stadium, easy to find.
6- And back up. Ugliest control, right on a bear spot that involved some rock.
7- Was catching some other gals, including Alex. Was a bit confused, because wasn't sure how they had passed me, turned out I had the longer second fork on the first lap. Was in a bit of a pack for this one, with Russian (I think Polina), and a Norweigian and Czech.
8 - Still in mini-pack, I was skiing faster on the big trail, but then kinda messed up the cut down to the control, lost maybe 10 seconds.
9 - An ugly up under the powerline, then down on narrow trails, exciting times. =)
10 - Short fork this time, around on the big trail then in.
11 - Map change #2, oops, inelegant fall not turning quick enough on the big trail at bottom of a little one going straight down. Had to extract skis from a bushy thing. But got told I was in 4th coming through control, nice!
12 - Bah, big mistake. Did not read contours enough, and decided to take the upper route which involved 1) more climb and 2) a nasty narrow-trail descent. I was trailing, actually caught up to Josephina E on the up, then trying to read my map let her go a bit on the down. She opted to take her skis off first, I tried for a bit on skis, but no go, too steep/icy!!! Probably a minute lost??
13 - Flatish ski-o, although the form lines made it look steeper than it was. Double pole times!
14 - Most nerve-wracking of the bunch, trails were a bit worrying in here but I kept going the right direction, was happy to see the first 3 ladies exiting on my way, confidence boost.
15 - Men coming at me during this one, also included jumping over a mini-stream, I might have yelped =)
16 - Loooong climb back out of Euer Valley. Kept it going, but then I for some confused reason though I was going to get to go down, but nope it was still up... ready, change mental picture! But fine into control
17 - Same as #1 on second loop, opted to come in from the bottom, I remembered it was fine to skate up.
18 - Exited from the top of the nastiness at 17, cut to big trail, into spectator, still in 4th.... ok, time to not loose it!
19 - Back up the hill, I took right route, unsure what was fastest...
20 - Nervous, little trails everywhere, kinda went off big trail corner....
21 - Flying down time!
22 - And across to the finish. Think there were decent gaps before and after me, maybe ~ 1 min? But definitely very happy! Is sneaking onto the podium in one of these races possible? Just maybe, will have to take the best routes and ski fast!
C • Woowoo! 26
9 AM
XC skiing warm up/down 6:00 [1]
Chatted a bit with Tove and Josephina at the finish, regretting with Josephina the high route choice. Tove did something neat, cut across the downhill slope saving some distance, wonder if she had the top split on that.
And then warm-down, warm enough out I didn't need to suit up immediately.
And then warm-down, warm enough out I didn't need to suit up immediately.
Sunday Jan 29, 2012 #
XC skiing 1:15:00 [2]
A pre-race day! So:
1) Wax testing at the base of Northstar. B ski won.
2) Wax testing at the xc area (which is halfway up alpine mountain, bizarre and a pain to get to), B ski still won, got the wax for tomorrow!
3) Skiing up to model area, trying to keep it easy, reading map a bit.
4) 1:15000 model course. Ok, a bit confused off the start, but then things made sense.
5) 1:10000 model course. More little trails, they are *icy*! Tried to do a bigger cut that wasn't just downhill, and ate it. Right after seeing Marie-Cat extracting herself from just a few meters over... Ok, so lesson learned.
6) 1:5000 model map. Woo sprint! But much easier to read for the little trails, nice.
7) Finished on 1:15000 again, just to be more in that scale.
8) And back down to lodge.
At some point while map reading, skied over a rock and scraped up ski. Sad!
Feel pretty ready for tomorrow, hope body isn't so unhappy about the altitude, but it's a 17k shortest distance, so will be a toughie!
1) Wax testing at the base of Northstar. B ski won.
2) Wax testing at the xc area (which is halfway up alpine mountain, bizarre and a pain to get to), B ski still won, got the wax for tomorrow!
3) Skiing up to model area, trying to keep it easy, reading map a bit.
4) 1:15000 model course. Ok, a bit confused off the start, but then things made sense.
5) 1:10000 model course. More little trails, they are *icy*! Tried to do a bigger cut that wasn't just downhill, and ate it. Right after seeing Marie-Cat extracting herself from just a few meters over... Ok, so lesson learned.
6) 1:5000 model map. Woo sprint! But much easier to read for the little trails, nice.
7) Finished on 1:15000 again, just to be more in that scale.
8) And back down to lodge.
At some point while map reading, skied over a rock and scraped up ski. Sad!
Feel pretty ready for tomorrow, hope body isn't so unhappy about the altitude, but it's a 17k shortest distance, so will be a toughie!
Saturday Jan 28, 2012 #
11 AM
XC skiing 1:05:18 9.38 mi (6:58 / mi) +174m 6:35 / mi
ahr:117 max:170
Woo! On snow and at altitude! Over at Spooner Lake XC, which was actually perfect, flattish trails, and only $12 since they were embarrassed that more trails weren't open.
Skied around with Brendan for the most part, and kept it easy, no reason to bury the body before the week's racing! Felt a bit awkward on the icy-solid corduroy, haven't had skiing like that yet this year. Also definitely noticed the altitude, especially going up hill, what feels like it should be an easy pace makes the HR + respiration rate shoot on up.
Tested my red grind against my purple grind, couldn't tell any difference on the icy-ness, where it was becoming slushy I think the red was a bit better. Just on the Base Prep 99 wax-wise.
Skied around with Brendan for the most part, and kept it easy, no reason to bury the body before the week's racing! Felt a bit awkward on the icy-solid corduroy, haven't had skiing like that yet this year. Also definitely noticed the altitude, especially going up hill, what feels like it should be an easy pace makes the HR + respiration rate shoot on up.
Tested my red grind against my purple grind, couldn't tell any difference on the icy-ness, where it was becoming slushy I think the red was a bit better. Just on the Base Prep 99 wax-wise.
Friday Jan 27, 2012 #
Note
En route! (Thanks Ian!)
If all goes well, should end up on some high-altitude snow by the end of the day!!!
If all goes well, should end up on some high-altitude snow by the end of the day!!!
Wednesday Jan 25, 2012 #
7 AM
Rollerskiing 54:29 8.64 mi (6:18 / mi) +262m 5:46 / mi
ahr:149 max:178
And back out rollerskiing. Except I forgot my rollerskis because really, who keeps rollerskis in their car in January??? Only realized at River Rd., so a bunch of driving at 6.30am, brain fail.
Anyways, the ski itself was ok, I really wanted to get some ski-specific intervals in and this accomplished that. Bit of grit on the roads, but no ice (above freezing actually, yikes), so not so bad. Did 8 x 2ish minutes, from the valley intervals, looking at ski-o maps.
Next time, on snow, at altitude...
Anyways, the ski itself was ok, I really wanted to get some ski-specific intervals in and this accomplished that. Bit of grit on the roads, but no ice (above freezing actually, yikes), so not so bad. Did 8 x 2ish minutes, from the valley intervals, looking at ski-o maps.
Next time, on snow, at altitude...
Tuesday Jan 24, 2012 #
Note
Being excited about ski-o, bought tickets out to Ski-o WC Round #4 in Boden, Sweden. Should get to see the Ross+Sam on the way out, plus take an overnight train to get myself to the *way* North, woo!
12 PM
Running 55:22 7.73 mi (7:10 / mi) +105m 6:52 / mi
ahr:162 max:176
Um, so apparently a harder run than I thought, with those 22 minutes in L4. But I guess that's what I get for running at 7.10 pace. Felt good though!
Was out with Sanjay and Alejandro, did Juggler's Meadow loop. Balmy, balmy out, who invited spring? Snow melting left and right...
Was out with Sanjay and Alejandro, did Juggler's Meadow loop. Balmy, balmy out, who invited spring? Snow melting left and right...
Drills 6:58 0.48 mi (14:31 / mi)
ahr:155 max:171
Drills afterwards, some dynamic stretching between bouts.
6 PM
Strength 22:00 [1]
Core with the other giggle, who is back in Amherstland! So those 14 minutes, plus 3 x 25 pushups and 3 x 15, 15, 15 hammies.
Monday Jan 23, 2012 #
4 PM
Running 50:24 5.47 mi (9:13 / mi) +73m 8:51 / mi
ahr:132 max:154
Recovery joggeroo around Emily Dickinson loop, long version, in the snow. Pretty out, but gosh are groin muscles sore! Probably I should classic ski more than once in a blue moon if I intend to do classic races...
Sunday Jan 22, 2012 #
10 AM
XC skiing 18:26 2.65 mi (6:57 / mi) +87m 6:19 / mi
ahr:144 max:160 weight:152.6lbs
Wowzer, was it a zoo at Windblown today! Well, more in the parking lot/lodge, trails were still mostly fine, if a bit busy close in. It was a 'Demo Day' so Rossi, Swix, Fischer, Salomon and EMS all were there with skis and snowshoes and such for folks to try. Nice to see so many oodles of people out enjoying winter!
Ski-O 27:50 4.0 mi (6:58 / mi) +88m 6:31 / mi
ahr:146 max:170
So this was supposed to be ski-o fartlek like, doing speedy bits between every-other control of last week's sprint at Windblown. But HR doesn't make it look like I was so speedy, maybe just map reading was too tricky still! Which I suppose is also good, because I was training that then.
First went backwards, then went forwards. Oh, also on first map switch, I made a 180 degree error, whoopsie!
First went backwards, then went forwards. Oh, also on first map switch, I made a 180 degree error, whoopsie!
XC skiing 12:49 1.7 mi (7:32 / mi) +71m 6:40 / mi
ahr:134 max:160
Ski-O 23:54 3.25 mi (7:21 / mi) +118m 6:37 / mi
ahr:139 max:163
And puttering around the Green course, backwards from last week. Hm, faster than I actually did it in. Suppose that is 1) better snow/grooming 2) not having to stop and punch. Legs/back/arms all pretty tired now...
XC skiing 22:43 3.08 mi (7:23 / mi) +78m 6:50 / mi
ahr:132 max:159
Rounding it out with a double-pole lap of the classic tracks, plus a little bit of skating at the far end, because I was curious.
Saturday Jan 21, 2012 #
9 AM
XC skiing warm up/down 1:00 [1]
One minute warm up over to the start, because I totally did not arrive early enough before this race. 45 minutes is not enough time to register, use the bathroom, get race-suit + number on and wax, apparently.
Kick waxing: Had overheard Swix guy telling someone VR40 was the wax of the day. So I go back to my wax box, find I have some Swix Green. Maybe that's it? So I go back and ask if it is, nope, I should be looking for a blue. But I don't have Swix Blue. I have some Ski-Go Blue that I bought in France because I had no classic wax, so I slap 3 layers of that on over melted-in Green binder. Ski up the hill towards the start to test, hm, bit slippy. Slap on 1 more layer, but then it's time to start, so that's it!
Kick waxing: Had overheard Swix guy telling someone VR40 was the wax of the day. So I go back to my wax box, find I have some Swix Green. Maybe that's it? So I go back and ask if it is, nope, I should be looking for a blue. But I don't have Swix Blue. I have some Ski-Go Blue that I bought in France because I had no classic wax, so I slap 3 layers of that on over melted-in Green binder. Ski up the hill towards the start to test, hm, bit slippy. Slap on 1 more layer, but then it's time to start, so that's it!
C • Wax 2
XC skiing race (classic marathon) 1:35:03
White Mountain Classic 30k
Well, really I got there before the 2 minutes to go had been called, so not purely by the skin of my teeth. Still, everyone had already grabbed all the space at the front, and unlike in running you can't just fiddle your way in by ignoring the normal rules about personal body space. There are tracks and skis take up space in them, so I positioned myself between tracks, which is just asking for your poles to be broken, but I was lucky.
Anyways, off the start, big double pole lap in fields that let everyone get pretty situated before heading up the first hills. Was around Rob towards the end, and he warned me we had a big hill coming up, which was nice, I didn't so much remember the course. Noticed on the first up that wax was still a bit slippy, bummer. Not terrible, but not what you would like, given that these conditions should be easy to get bombproof kick. Ah well, bring in the arms + herringbone!
Never saw any other women out there (I won), was battling it out with several masters guys around me, though, so at least not lonely! Backed off my early pace a bit on the first lap, when I figured I was going too hard for a marathon, probably smart, I still felt like I had enough juice the second time around.
Despite waxing issues, I was faster on the ups than on the flats, suggesting either my glide wax (or grind...) wasn't that awesome or that the masters guys are relatively stronger on double pole than striding. Both could be true, but I think that I couldn't keep up on the downs signals a wax/grind issue.
Food: Meant to have a gel just before the start, but forgot in my haste. Had ~2 gulps of gatorade at the first 3 out of 4 feed stations, probably just enough.
Well, really I got there before the 2 minutes to go had been called, so not purely by the skin of my teeth. Still, everyone had already grabbed all the space at the front, and unlike in running you can't just fiddle your way in by ignoring the normal rules about personal body space. There are tracks and skis take up space in them, so I positioned myself between tracks, which is just asking for your poles to be broken, but I was lucky.
Anyways, off the start, big double pole lap in fields that let everyone get pretty situated before heading up the first hills. Was around Rob towards the end, and he warned me we had a big hill coming up, which was nice, I didn't so much remember the course. Noticed on the first up that wax was still a bit slippy, bummer. Not terrible, but not what you would like, given that these conditions should be easy to get bombproof kick. Ah well, bring in the arms + herringbone!
Never saw any other women out there (I won), was battling it out with several masters guys around me, though, so at least not lonely! Backed off my early pace a bit on the first lap, when I figured I was going too hard for a marathon, probably smart, I still felt like I had enough juice the second time around.
Despite waxing issues, I was faster on the ups than on the flats, suggesting either my glide wax (or grind...) wasn't that awesome or that the masters guys are relatively stronger on double pole than striding. Both could be true, but I think that I couldn't keep up on the downs signals a wax/grind issue.
Food: Meant to have a gel just before the start, but forgot in my haste. Had ~2 gulps of gatorade at the first 3 out of 4 feed stations, probably just enough.
2 PM
XC skiing 35:00
After yummy hot lunch (I *love* that ski marathons feed you!) hanging out with some of the current Dartmouth team, then Ernst and Mika, realized I had some time to kill before starting the 3h drive down to the NEOC social. Sooo, might as well ski more!
Headed out for a skate ski, meant to find the flat Ellis River trail, but failed and ended up heading uphill and did the Wave again. Not exactly sure on time, Garmin was out of battery thus useless...
Headed out for a skate ski, meant to find the flat Ellis River trail, but failed and ended up heading uphill and did the Wave again. Not exactly sure on time, Garmin was out of battery thus useless...
Thursday Jan 19, 2012 #
8 AM
Rollerskiing 1:02:18 8.09 mi (7:42 / mi) +82m 7:28 / mi
ahr:136 max:159
Oh yeah, mid-January rollerskiing. But that's the name of the game for the moment, gotta keep the ski muscles happy! Woke up a bit later than intended, so only had time to head out to the bike path, not River Rd. Was cold out. Maybe the coldest I've ever rollerskied in, not sure.
Looked at maps of Beaudesert Old Park, which I didn't really remember until there were a series of 4 controls in pits... oh fun. And also the first half of Beeley Woods from BUSA Relays 2008. Did have some distinct memories of that, some crazy quarries, some serious slope running up and down!
Mostly double pole, 20 min of no poles at the far end.
Looked at maps of Beaudesert Old Park, which I didn't really remember until there were a series of 4 controls in pits... oh fun. And also the first half of Beeley Woods from BUSA Relays 2008. Did have some distinct memories of that, some crazy quarries, some serious slope running up and down!
Mostly double pole, 20 min of no poles at the far end.
7 PM
Note
Busy times in kitchen this eve:
Round 1: Double batch of brownies
Round 2: Waxing 3 pairs of skis
Classic skis: LF6 + HF Ski-Go Blue
Red grind skate skis: Off with the CH10, on with some CH6
Purple grind skate skis: same as reds
Probably should do one more hot-cold CH cycle before Tahoe on the skate skis, get them all hydrated on up!
Round 1: Double batch of brownies
Round 2: Waxing 3 pairs of skis
Classic skis: LF6 + HF Ski-Go Blue
Red grind skate skis: Off with the CH10, on with some CH6
Purple grind skate skis: same as reds
Probably should do one more hot-cold CH cycle before Tahoe on the skate skis, get them all hydrated on up!
C • Busy 6
Wednesday Jan 18, 2012 #
5 PM
Running 8:36 0.36 mi (23:54 / mi)
ahr:147 max:168
Had a headache when I woke up, faded gradually, felt pretty ok by afternoon.
So an easy-peasy workout, over to track for some drills, all bundled up and breathing through a buff so the recovering respiratory system stays happy!
So an easy-peasy workout, over to track for some drills, all bundled up and breathing through a buff so the recovering respiratory system stays happy!
Drills 8:09 0.54 mi (15:08 / mi)
ahr:140 max:157
Running 8:36 0.93 mi (9:15 / mi)
ahr:132 max:150
Strength 7:50
ahr:105 max:152
3 x 25 pushups
3 x 15, 15, 15 hammies
3 x 15, 15, 15 hammies
Strength 14:01 [1]
ahr:91 max:117
Normal core - 10 min abs, 2 min back, 2 min SJJs, gotta love it...
Monday Jan 16, 2012 #
Note
(sick)
And I've got a cold, boo. Kinda felt it coming on Friday, but felt ok through the weekend. Ah well, not a terrible time for it to strike, hopefully will pass quickly!
5 PM
Strength 8:02 [1]
3 x 25 pushups
3 x 15, 15, 15 hammies
3 x 15, 15, 15 hammies
Strength 14:05 [1]
10 min abs, 2 min back, 2 min SJJs
Sunday Jan 15, 2012 #
6 AM
Running 12:22 1.1 mi (11:15 / mi) +6m 11:03 / mi
ahr:118 max:138
Early o'clock run to fetch car (had outstayed its welcome on Hudson), brrr, chilly and dark! Then took Brendan to Logan, so much quicker by car than T, turns out... although maybe Sunday morning is ideal Boston driving.
10 AM
XC skiing 7:02 1.01 mi (6:59 / mi) +23m 6:31 / mi
ahr:143 max:164
Ski-O 28:12 3.33 mi (8:28 / mi) +134m 7:32 / mi
ahr:160 max:178 11c
Yeehaw! Ski-o on skis this time, even better! Is loads of fun, it better go ahead and snow in Tahoe, pronto.
This was the Green, made up part 1 of the Blue course. I'd never been to Windblown before at all, so was all new to me and thus real fun. Start/finish was indoors, at Aims's table, so get map and then out and on with skis and poles and where am I? Kinda figure out, and off!
1- Messed up by missing the turn at the bottom of the open hill, took a next one and then was on the classic-only track and went through 5 to get to 1, whoopsie. Gotta make the right turn even when going fast downhill!
2- Fine, although contour-flipped, but realized when I was on the right trail and in a valley.
3- Bit confusing by the buildings, but the buildings helped at least.
4 - I went right, maybe left is faster? Later on skiing, noted someone had cut through the woods, which maybe would be faster with more snow, is a nice cut.
5 - Some dense junctions on the way, careful, careful.
6 - Little trails, go arms go!
7 - Went on lower big trail, looked like less climb.
8 - Up and over, Ken's route through lake might be flatter = faster.
9, 10, 11 - short legs, all fine.
This was the Green, made up part 1 of the Blue course. I'd never been to Windblown before at all, so was all new to me and thus real fun. Start/finish was indoors, at Aims's table, so get map and then out and on with skis and poles and where am I? Kinda figure out, and off!
1- Messed up by missing the turn at the bottom of the open hill, took a next one and then was on the classic-only track and went through 5 to get to 1, whoopsie. Gotta make the right turn even when going fast downhill!
2- Fine, although contour-flipped, but realized when I was on the right trail and in a valley.
3- Bit confusing by the buildings, but the buildings helped at least.
4 - I went right, maybe left is faster? Later on skiing, noted someone had cut through the woods, which maybe would be faster with more snow, is a nice cut.
5 - Some dense junctions on the way, careful, careful.
6 - Little trails, go arms go!
7 - Went on lower big trail, looked like less climb.
8 - Up and over, Ken's route through lake might be flatter = faster.
9, 10, 11 - short legs, all fine.
Ski-O 16:38 1.87 mi (8:54 / mi) +45m 8:17 / mi
ahr:158 max:179 11c
And sprint version, which was part 2 of Blue and the Red course. Interesting to note different HR distribution, more technical -> less L4, even though it was done 2nd.
Anyways, also real fun, little legs, I did not do the fastest thing at the lake, which was to go straight over it- I didn't see a trail marked, so I wasn't sure if lake was solid... Ken points out that there was a snow machine track and that I am lighter than a snow machine. Also, I figured out how to punch faster, way less frustrating.
Thanks much to Aims for putting on the meet!
Anyways, also real fun, little legs, I did not do the fastest thing at the lake, which was to go straight over it- I didn't see a trail marked, so I wasn't sure if lake was solid... Ken points out that there was a snow machine track and that I am lighter than a snow machine. Also, I figured out how to punch faster, way less frustrating.
Thanks much to Aims for putting on the meet!
XC skiing 39:05 4.73 mi (8:16 / mi) +200m 7:18 / mi
ahr:151 max:172
Skiing skiing, went around to the right, as far up mtn as was groomed, and snaking my way around on the trail system.
XC skiing (double pole) 33:59 4.41 mi (7:42 / mi) +104m 7:11 / mi
ahr:149 max:170
DP + awkwards skate training. For the love of ski-o.
Saturday Jan 14, 2012 #
9 AM
Orienteering 1:37:43 6.79 mi (14:24 / mi) +300m 12:39 / mi
ahr:130 max:159 23c
And out at the Fells for a training thanks to Ian. But I was a super slowpoke, I mean half in level 1? That's going quite easy girl...
Did feel a bit mentally/physically out of it from the start, botched 1, at least partially due to not registering that the contours were only 3m. From there, just sauntered around, enjoying the woods, occasionally questioning the boulderness of boulders. Was much more interesting without the trails, definitely more orienteering-intensive.
1071/2000
Did feel a bit mentally/physically out of it from the start, botched 1, at least partially due to not registering that the contours were only 3m. From there, just sauntered around, enjoying the woods, occasionally questioning the boulderness of boulders. Was much more interesting without the trails, definitely more orienteering-intensive.
1071/2000
Friday Jan 13, 2012 #
12 PM
Running 1:15:14 8.35 mi (9:01 / mi) +162m 8:30 / mi
ahr:149 max:176
White stuff! A snowy run back in Amherst with the noonies. Slip and slid in normal running shoes on the trails, other noonies had inov8s on, all except me and Sanjay. Paul was even sporting Orocs. I kinda feel silly wearing o shoes for normal running, but these conditions probably merited them...
Nice to get out for a decent run after conferencing cramped my style for most of the week!
Nice to get out for a decent run after conferencing cramped my style for most of the week!
Wednesday Jan 11, 2012 #
6 AM
Running 48:31 5.16 mi (9:24 / mi) +62m 9:04 / mi
ahr:131 max:172
And another joggeroo, did a few speeds, saw the sun rise. =)
Tuesday Jan 10, 2012 #
6 AM
Running 30:18 3.22 mi (9:25 / mi) +45m 9:01 / mi
ahr:136 max:171
Pre-conference joggeroo. Dark.
Strength 2:38 0.0 mi
ahr:133 max:146
3 x 24 pushups
Saturday Jan 7, 2012 #
11 AM
Orienteering 1:17:42 7.28 mi (10:40 / mi) +305m 9:27 / mi
ahr:145 max:168
Ski-o on foot, by Jim A. at Gunstock. Was fun, made myself think about ski-o like routes, and mostly executed them that way. Good to see the ski-o crowd and a few high-school skiers trying it out, thanks to Tracey and Steve!
Asthma kicked in on first few controls, not cool. Wheezy wheeze. But then seemed to improve. Is this a known effect? Because adrenaline is a bronchodilator, so it might help, once it's being produced enough during a workout? Or maybe it is produced so quickly after you start that it doesn't make sense that I'd get any asthma, even at the beginning of a workout. Other theory is I just eased up my pace =)
Asthma kicked in on first few controls, not cool. Wheezy wheeze. But then seemed to improve. Is this a known effect? Because adrenaline is a bronchodilator, so it might help, once it's being produced enough during a workout? Or maybe it is produced so quickly after you start that it doesn't make sense that I'd get any asthma, even at the beginning of a workout. Other theory is I just eased up my pace =)
2 PM
XC skiing (skate) 57:33 7.97 mi (7:13 / mi) +154m 6:49 / mi
ahr:135 max:171
Loop-d-loops around the Gunstock loop. Not terrible, some hill, kinda busy. Got to help Brendan a bit with some technique, woo skiing!
Friday Jan 6, 2012 #
Strength 7:00 [1]
pushups and hammies
Thursday Jan 5, 2012 #
2 PM
Rollerskiing 1:27:27 11.22 mi (7:48 / mi) +100m 7:35 / mi
ahr:121 max:150
Hey, it snowed! Ok, just little flurries, but cool to see some white stuff falling. Although forecast looks like it's about to warm right back up anyways, boo.
Legs a bit trashed from yesterday, so a good day for a distance double pole. Read Cuivre River Blue Middle, then sprint map from EOCs 2010, then sprint relay map from skiWOC last year.
Legs a bit trashed from yesterday, so a good day for a distance double pole. Read Cuivre River Blue Middle, then sprint map from EOCs 2010, then sprint relay map from skiWOC last year.
Wednesday Jan 4, 2012 #
1 PM
Running long 1:46:04 8.0 mi (13:15 / mi) +882m 9:53 / mi
ahr:157 max:178
Wow, and that was an awesome run! (Seven Sisters, minus summit house -> road bit.) Can't believe I live soooo close and haven't done this before, really a pity!
Was a special noonie run in honor of Christer's last run with us, and the very first time Christer, Sergio, Alejandro and I had done it. But our group (also Sanjay, Rob and Paul) just broke up from the start- it's a pretty intense trail and despite the fact that we're all the same-ish speed on the road, not so much on crazy rocky trails...
56 minutes on the way out, I was in first mini-group (woo fun downhills!). We hung out and regrouped at the summit house: took a picture, ate a chocolate-mint gu. Mmmm. Return trip, ended up being me and Sanjay most of the way. Kinda hard I guess by HR =) But it's hard not too!
I think doing this more often could be part of a good training plan for becoming strong and endurance-y for WOC long.
Us near summit-house turn around:
Was a special noonie run in honor of Christer's last run with us, and the very first time Christer, Sergio, Alejandro and I had done it. But our group (also Sanjay, Rob and Paul) just broke up from the start- it's a pretty intense trail and despite the fact that we're all the same-ish speed on the road, not so much on crazy rocky trails...
56 minutes on the way out, I was in first mini-group (woo fun downhills!). We hung out and regrouped at the summit house: took a picture, ate a chocolate-mint gu. Mmmm. Return trip, ended up being me and Sanjay most of the way. Kinda hard I guess by HR =) But it's hard not too!
I think doing this more often could be part of a good training plan for becoming strong and endurance-y for WOC long.
Us near summit-house turn around:
Running 24:22 2.28 mi (10:41 / mi) +5m 10:37 / mi
ahr:132 max:151
Hmm, well some of the others may have bonked on the way back, so lots of trotting around the Visitor's Center, preventing hypothermia. (There were no controls to make a shelter out of this time...) =)
Tuesday Jan 3, 2012 #
7 AM
Rollerskiing 1:12:12 9.45 mi (7:38 / mi) +36m 7:33 / mi
ahr:137 max:171
And back to the rollerskis... not cool! Well, actually was 24F, so kinda chilly, but happily dressed. Pretty sunrise, felt fine doing the specific strength exercises. Got one sympathetic comment from a cyclist early on- "Who would have thought, rollers in January!"
10 AM
Running 10:00 [2]
Whoopsie, time escaped from me, so had to run into work. Critical: my day to make coffee for reading astro-ph at 10.30am- no one is happy if coffee doesn't appear!
1 PM
Note
Asthma follow-up: lungs sound better! This time with the real doc, who was able to give more definitive advice on things, which was welcome. I'm to continue Advair, but mornings only for next 3-4 days, and then get on it again whenever I'm heading to a place where I have allergies (i.e. around dogs). Sounds good to me!
Doc knew what orienteering was (tried in Scotland when he was an exchange student) and is an avid mountain biker who knows Earls trails. Cool. Told him to come up and see/participate in the A meet if he wants, he lives right nearby.
Doc knew what orienteering was (tried in Scotland when he was an exchange student) and is an avid mountain biker who knows Earls trails. Cool. Told him to come up and see/participate in the A meet if he wants, he lives right nearby.
Monday Jan 2, 2012 #
2 PM
Running warm up/down 4:05 [1] 0.38 mi (10:44 / mi)
ahr:113 max:121
Oooh, and inner groin + hip flexors making some complaints... as is lower back from the double poling. But could be worse, little joggeroo in the parking lot waiting for Sanjay.
Running 1:02:52 6.94 mi (9:04 / mi) +260m 8:07 / mi
ahr:143 max:165
Amethyst Brook trail run with Sanjay. Nice run, warm out, was overdressed, but not horribly so.
Complained about the weather, lack of skiing, and Alejandro's non-sensical spurning of all trail running. Also mentioned the local spring A meets that are being planned, Sanjay thinks is cool, maybe will finally get him out to a meet!
Complained about the weather, lack of skiing, and Alejandro's non-sensical spurning of all trail running. Also mentioned the local spring A meets that are being planned, Sanjay thinks is cool, maybe will finally get him out to a meet!
Sunday Jan 1, 2012 #
11 AM
XC skiing warm up/down (skate) 33:32 4.96 mi (6:46 / mi) +32m 6:38 / mi
ahr:128 max:149
Saw Ken as soon as I arrived, then scraped skis and headed out for some warm up loops.
Ski-O race 32:14 3.83 mi (8:25 / mi) +126m 7:38 / mi
ahr:146 max:164
Woo ski-o! Started Garmin a bit late, but tried to add a bit of time on to compensate. Anyways, adventuresome, since only really the snow-made 3k loop had enough snow to ski normally. But I like adventure, makes you more agile on your skis.
And, ski-o is different! Different feel for how you move on the map, and junctions are *so* critical. They're even harder when mostly not groomed, or even with snow though... I got kinda lost to 1, and on the wrong trail to 2, also confused on way to 4, not a very strong start! Took of my skis to 7, because I planned a route with a snowshoe trail that was totally unskiable.
Adrian destroyed my time (5 min), but hey, he set the course and has a home court advantage =). But still, clearly this could have been done faster! Happy to have the first ski-o under my belt for the season. Thanks Adrian for the course and Ken for bringing up SI boxes!!
And, ski-o is different! Different feel for how you move on the map, and junctions are *so* critical. They're even harder when mostly not groomed, or even with snow though... I got kinda lost to 1, and on the wrong trail to 2, also confused on way to 4, not a very strong start! Took of my skis to 7, because I planned a route with a snowshoe trail that was totally unskiable.
Adrian destroyed my time (5 min), but hey, he set the course and has a home court advantage =). But still, clearly this could have been done faster! Happy to have the first ski-o under my belt for the season. Thanks Adrian for the course and Ken for bringing up SI boxes!!
2 PM
XC skiing warm up/down (classic) 10:15 1.38 mi (7:26 / mi) +18m 7:08 / mi
ahr:144 max:164
Only a short break between ski-o and Craftsbury classic, changed top layers, ate a cookie and some dried apricots and had some tea (hm, thermos seems broken?).
Then on with the klister, blech. Tried first just some straight-up Swix Krystal Red, tested it out, not quite enough, added some Aqua right under the foot. Still a smidge slippy, but didn't want to make the trade for added grip with reduced glide. Wasn't actually on klister skis as it was. HF 10 for glide.
Then on with the klister, blech. Tried first just some straight-up Swix Krystal Red, tested it out, not quite enough, added some Aqua right under the foot. Still a smidge slippy, but didn't want to make the trade for added grip with reduced glide. Wasn't actually on klister skis as it was. HF 10 for glide.
Running warm up/down 3:51 0.26 mi (14:45 / mi) +1m 14:35 / mi
ahr:125 max:136
XC skiing race (classic) 26:05 4.69 mi (5:34 / mi) +31m 5:27 / mi
ahr:171 max:180
Race! Fun to do a mass start. Was 3 x 3k laps or so, I started a bit slow as usual, because I just have slow reaction time/bad initial sprint. So then was passing guys for the first lap, but then was essentially alone for the next 2 laps, never saw any other women, one finished just within a minute behind. (All the fast gals are at nationals, so not really much of a test...)
Felt good both on the double pole and the hills. Definitely think I'm stronger double poling than last year, which is nice. Do like classic skiing!
Felt good both on the double pole and the hills. Definitely think I'm stronger double poling than last year, which is nice. Do like classic skiing!
XC skiing warm up/down (classic) 20:19 1.74 mi (11:41 / mi) +17m 11:20 / mi
ahr:150 max:169
Warmdown, then awards. Award: home-baked yummy bread, helped much on the long, dark, rainy drive home!