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Training Log: fossil

In the last 7 days:

activity # timemileskm+m
  XC-ski-classic1 3:36:00
  Run2 1:22:16
  Strength1 45:00
  Total3 5:43:16
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3:36
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Saturday Jan 21 #

11 AM

XC-ski-classic (Osceola) 15:00 [2]
shoes: Madshus TXC 233 classic wet

Ok, so today is "ski a whole lot of classic and find out if I can really still do that without getting hurt or having a hot spot from a ski boot or whatever, before trying to do it at Craftsbury" day.

First and biggest challenge turned out to be finding a happy wax on an upper 30's pretty humid day. I started with K-Base because Zach says it's a good thing. This would have been easier to put on with a torch or heat gun but it was above freezing so I thumbed it, which took a while. Put some Rode universal over that and headed up the hill on the north side while the biathletes were shooting in the fog on the south side. This was not gripping well at all, so turned around and came back.

XC-ski-classic 1:09:00 [2]
shoes: Madshus TXC 233 classic wet

Added a layer of Skigo red and tried again. This was kicking better so I did a full lap of the north side trails in the "normal" direction and then turned around and did it in the opposite direction. But the kick really wasn't all that great. I kept having to jump out of the "tracks" (such as they were in the melting corn) at the slightest incline. And I had pretty poor glide out of the tracks, so had to jump back in them as soon as each incline ended. So on the way over to the south side, where the shooting had now ceased, I stopped at the car for food and more klister.

XC-ski-classic 2:12:00 intensity: (1:42:00 @2) + (30:00 @3)
shoes: Madshus TXC 233 classic wet

This time I added a thin layer of Rode extra silver and that made a huge difference. Now I was getting good kick in the tracks on all the hills. It may also have been cutting into the glide but on corn turning to slush it's hard to really tell.

Skied all the south side trails and then on my way across the parking lot to head back to the north side I ran into Jack, who had just arrived and was just getting ready to wax. So I headed around the north side in the "reverse" direction figuring that way I'd eventually run into him once he gets going. About half-way that did in fact happen and I turned around and skied with him the "right way".

Finished that lap and then went for one more. This time Jack kicked it up a notch and I found that somewhere between his freshness and my long day, I was now fatigued enough that he was gradually pulling away and I couldn't keep up, until we'd hit a twisty downhill and then I'd be right back with him.

It was a good test and I was pretty exhausted by the end. I may have eaten enough but I definitely didn't start eating early enough. With colder temps on the way there's no way the snow in Craftsbury is going to be this slow.

Friday Jan 20 #

Note

Considerations: Given that it's 6+ hour drive to Craftsbury, and given that I won't be able to start that trip until ~ 5 PM, and given that it's a classic race (waxing and testing necessary before the start), and given that the start is ... not exactly clear but 9 AM plus some unknown amount of delay for wave starts, and given that the only room they have available there is $190 for one very short night, and given that my car is big enough...

it seems that the simplest thing to do is to just find a place to park and sleep in the car somewhere along the way. Somewhere where I don't get awoken in the night because I shouldn't have been there, and preferably somewhere where there's a bathroom. Like a highway rest stop I guess, though the closer one gets to Craftsbury the less probable that seems. Out west it seemed like anyone and everyone set up camp in the Walmart parking lots, but I don't know if that's considered kosher in VT.

Thursday Jan 19 #

Run intervals (Green Lakes) 1:07:16 intensity: (28:16 @1) + (15:00 @2) + (24:00 @4)
shoes: Scott Kinabalu Supertrac

4 x 6 min on Round Lake trail. All but a few spots of ice are gone and they're easily avoided, so no studs needed this week. (This is a bad thing, just in case you're wondering.)

Still thinking in my head about Craftsbury next week, even though it's looking like I'm only going to get one day on snow this weekend.

Tuesday Jan 17 #

4 PM

Run warm up/down 15:00 [2]

dreadmill

Strength 45:00 [1]

Squats 1 x 10 at 45 + 1 x 10 at 85 + 1 x 10 at 95
Dips 3 x 10 with 30 assistance
Leg press 3 x 12 at 190
Pullups 2 x 10 + 1 x 8 with 40 assistance
Leg extension 3 x 12 at 125
Converging chest press 3 x 15 at 35
Delts 3 x 20 at 35

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