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Training Log Archive: AliC

In the 7 days ending Feb 6, 2011:

activity # timemileskm+m
  Ski-O3 2:13:39 16.65 26.8 387
  Running4 1:37:37
  Crosstrainer3 1:15:15
  XC skiing2 1:01:45 9.56(6:27) 15.39(4:01) 222
  Strength3 18:00
  Total9 6:26:16 26.21 42.18 609
  [1-5]8 6:08:02

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MoTuWeThFrSaSu

Sunday Feb 6, 2011 #

Strength 6:00 [0]

Almost forgot this, the guys were sorting out the controls and tables, I didn't really know how to help, so I did a bit of strength work. 14-13-12 on the push ups and then 3-4 min of abs.
10 AM

XC skiing warm up/down 8:27 intensity: (51 @1) + (6:47 @2) + (49 @3) 1.55 mi (5:28 / mi) +2m 5:27 / mi
ahr:135 max:159

Ski-O race 8:49 intensity: (1:22 @2) + (2:21 @3) + (4:22 @4) + (44 @5) 1.57 mi (5:37 / mi) +63m 5:00 / mi
ahr:152 max:180

Leg 1 of Long Sprint Relay @ Auburn Ski Club

And team Taco-CSU (me + Cristina) for 2nd!

Wooo! Off to a quick DP start, then a different first route choice to #1 and lost a bit of ground to Mikell. He was then ahead, but not far ahead the rest of the course, and I made up a bit just at the end, passing at the final control before exchange. Hard skiing, not too tricky decisions, but definitely did need to stay in contact with map.

XC skiing 3:28 intensity: (1:25 @1) + (2:03 @2) 0.47 mi (7:23 / mi) +1m 7:20 / mi
ahr:130 max:144

Ski-O race 11:21 intensity: (21 @2) + (3:00 @3) + (7:00 @4) + (1:00 @5)

Leg 2. Now alone, and trickier. Quick decision not to go the same way ad Leg 1 right off the start, and then a bunch of kind of in and out controls in a detailed area. After the fun fiddly stuff, had a massive slog up for a control at the top before flying down hill and into the finish to tag off Cristina.

This time 2 seconds down to Mikell, which combined with the first leg, would put us exactly even. But Donatas got both of us by 6-7 seconds in the total....

XC skiing 3:40 [2] 1.38 mi (2:39 / mi) +29m 2:29 / mi
ahr:96 max:152

Ski-O race 16:26 intensity: (8 @0) + (16 @1) + (3:08 @2) + (5:20 @3) + (7:29 @4) + (5 @5) 2.41 mi (6:49 / mi) +68m 6:16 / mi
ahr:160 max:177

After a mini coaching session with Cristina and Zan aided by Mikell, did the two short legs back-to-back. Recognized a lot by now, and snow a bit slower, but still training, with a map and even controls out!

Ski-O 9:14 intensity: (44 @1) + (1:43 @2) + (6:47 @3) 1.22 mi (7:34 / mi) +22m 7:10 / mi
ahr:152 max:171

Post-pie control pick up!

Saturday Feb 5, 2011 #

10 AM

XC skiing warm up/down 5:51 intensity: (1:06 @1) + (2:57 @2) + (1:32 @3) + (16 @4) 0.87 mi (6:41 / mi) +19m 6:16 / mi
ahr:145 max:166

Ski-O race 56:27 intensity: (1:07 @1) + (9:20 @2) + (17:55 @3) + (26:30 @4) + (1:35 @5) 7.72 mi (7:19 / mi) +153m 6:53 / mi
ahr:163 max:179

Sierra ski-o @ Tahoe XC (Burton Creek), Blue course

Was super duper fun! So happy being out and skiing, and even better ski-oing on a lovely day with a detailed course and not yet too melted snow. I think I had a big grin on my face basically the whole race. Definitely felt out of practice reading the map while skiing. Lots of little trail skiing, and cutting directly across was also pretty quick and very open trees, so also did lots of that.

I wore Cristina's head cam for the race, and it shows me holding the map with my right hand most of the times I look at it. Something from doing lots of foot-o I guess, I feel most comfortable map reading when I can hold the darn thing! Have to work on getting better just reading it without hands.

Thanks to Greg for excellent course planning and all others who helped out!

XC skiing warm up/down 7:19 intensity: (7:06 @3) + (13 @4) 0.72 mi (10:10 / mi) +15m 9:33 / mi
ahr:146 max:166

XC skiing 33:00 intensity: (2:57 @1) + (16:44 @2) + (8:49 @3) + (3:58 @4) + (32 @5) 4.57 mi (7:13 / mi) +156m 6:32 / mi
ahr:150 max:178

Ski around with Greg. DP'ed first 10 minutes at least, then we went up a wall of a hill to a great view of Lake Tahoe. Pretty gorgeous, totally felt altitude heading up that hill though!
3 PM

Ski-O 31:22 intensity: (4:35 @1) + (18:07 @2) + (8:40 @3) 3.73 mi (8:25 / mi) +81m 7:53 / mi
ahr:142 max:163

Control collecting, still lovely out!

Friday Feb 4, 2011 #

Crosstrainer 30:00 [2]

On the elliptical, listening to spanish lessons....

Strength 5:00 [0]

5 min abs

Thursday Feb 3, 2011 #

5 PM

Running 34:43 intensity: (4 @0) + (3:59 @1) + (14:13 @2) + (3:47 @3) + (12:40 @4) 0.0 mi
ahr:151 max:174

Well, messed up- somehow thought I had to be at dinner at 6.30pm, actually was 7, so I could have done a good chunk more time actually working out! I blame my brain being fried from so much conferencing. Hmph. 3 x 5 min at 6.18 pace at 1% grade on the treadmill. Bored of treadmill. Soooooo pscyhed to go skiing this weekend!

Wednesday Feb 2, 2011 #

Crosstrainer 15:00 [2]

Argh, still just squeaking in workouts. 15 min on the elliptical right before a late dinner (at an excellent Afghani pace- yum!)

Running 15:00 [2]

And a treadmill opened up so switched over to that!

Tuesday Feb 1, 2011 #

8 AM

Running 15:05 intensity: (38 @1) + (10:04 @2) + (4:23 @3) 0.0 mi
ahr:146 max:163

Left hammie sore from yesterday, but not in the places that usually twinges, maybe that's a good sign! This was on the treadmill again, blah.

Crosstrainer 30:15 intensity: (21 @1) + (13:03 @2) + (13:36 @3) + (3:15 @4) 0.0 mi
ahr:154 max:172

Strength 7:00 [0]

Pushups 13,12,11, tricep over-heads with weight and pulldowns. Also while recovering from batches of those, balanced on the little half-swiss ball thing, go ankles!

Monday Jan 31, 2011 #

7 AM

Running 32:49 intensity: (2 @0) + (2:05 @1) + (10:36 @2) + (5:52 @3) + (11:52 @4) + (2:22 @5) 0.0 mi
ahr:158 max:178

Quick little pre-conference run on the treadmill. Did a warm up then 4 x 3 min at: 6.31, 6.18, 6.11, 6.07 pace. Felt ok, hamstring starting to feel a bit wierd on last intervals, but no twinges, so hopefully just strengthening!!

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