Running (Trail) 1:44:00  13.27 km (7:50 / km) +455m6:41 / km slept:9.0 shoes: IceBug
A really fun run with Myka, Carbon and Stefanie. A solid workout. Looped Highline and Loki trails right from Myka's door and back, followed by an excellent fruit crumble pie and lots of talk about the Rim to Rim to Rim run in March. Good times. Trails were in great shape, much of it had been shovelled! by a couple of local fat tire bikers.
Carbon and I are tired after. We need more of this to prepare for R2R2R!
Running (intervals) 1:00:00 10.8 km (5:33 / km) shoes: Salomon Propulse 2nd pair
Flat track laps in town with the Dirtbags but the track was too snow covered so we did laps on the sidewalk and road around the school field. Short warm up, then twice continuously through a pyramid of 1-2-3-3-2-1 minutes with equal recovery time following each interval; jogged the recoveries. Only felt like I was hitting about zone 3 on the first pyramid, zone 4 on the second. Short cool down.
Running (Treadmill) 1:00:00  6.0 mi (10:00 / mi) shoes: Hoka Stinson Evo
Strength (Core) 20:00 
Myotatic crunch with 7.5 lbs. weight was good Cat vomit Front plank 2 min Side planks 75 sec Push up Triceps pull down Bicep curls
XC skiing (classic) (Lesson ) 54:00  7.22 km (7:29 / km) +40m7:17 / km shoes: Rossi X-ium
(Ski bases were stone ground and hotboxed prior to this session, at 123.5 km this year since last wax.)
Signed up for 10 weekly lessons with Canmore Nordic, held at the Nordic Centre. 5 weeks of classic and 5 weeks of skate.
Got some pointers, some that I have heard before and some that gave me another chance to see if I could get something to click. A couple of things worked.
I know there are a lot of people on this site who know about xc technique, so feel free to chime in on any of this. Some of the tips didn't match some of the latest techniques I have been told at super camp, but some of them helped me.
Classic ski tips from lesson 1:
Eyes move side to side from one track to the other, torso moves as one from the hips up, this shifts laterally, no side bend and not just the head. Look about two meters ahead, in one track and then the other.
By being able to glide long on one foot, it shows you have committed the weight to the foot properly. If you hear slapping, you aren't committing the weight to the one foot.
Drive the next foot forward. This really felt like it increased my speed.
Elbows keep some bend but I need to reach my arms forward further. Also make sure I let the pole go all the way back and let go.
Be ready to pull as soon as you pole pant or before, but don't let this Increase your cadence. Also don't place the pole so vertically. Keep it angled back so that pull is useful right away. Otherwise you have to wait until you get ahead of your pole plant before you can pull on it.
Don't oscillate up and down with each stride. This is wasted energy. Rising up was causing me to lift my arm up and plant my pole too vertically. Instead the upper torso stays down and doesn't move, except for the side to side weight shift. Just reach forward, not up.