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Training Log Archive: Ari-o

In the 7 days ending Dec 3, 2017:

activity # timemileskm+m
  Ski3 6:06:13 42.1(8:42) 67.75(5:24) 1044
  Rollerski1 2:14:00 20.6(6:30) 33.15(4:03) 119
  Run3 1:27:11 8.1(10:46) 13.03(6:41) 867
  Core2 34:45 1.0 1.61
  Total8 10:22:09 71.8 115.55 2030

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MoTuWeThFrSaSu

Sunday Dec 3, 2017 #

7 AM

Ski 1:44:54 [1] 12.1 mi (8:40 / mi) +315m 8:01 / mi

Fell asleep at 9, slept until 6, walked out at dawn for a ski in the snow. Did the first 30 minutes no poles, then skied around relaxed for another hour or so. Snow picked up, super slow, but thick enough to ski right back to the hotel.

Ski 1:18:28 [1] 6.7 mi (11:43 / mi) +135m 11:01 / mi

Took out the classic skis, still a bit of light snow. Kicking on whatever was on them was … interesting. The race looked messy, brand new snow, glazed tracks, clumping. I skied to watch it in a couple of points, then had to walk down a hill ("no skis on the course" but they're fine with walkers criss-crossing a downhill) and then skied out, shower, clothes had dried over the blower, and a snowy drive to BZN.

The plane is in BIL; runway was a mess. So, now I'm getting to BOS … tomorrow?

Saturday Dec 2, 2017 #

2 PM

Ski long 2:32:31 [1] 19.9 mi (7:40 / mi) +528m 7:05 / mi

So … I needed about 6000 miles to make status next year (free bags and more legroom). I started looking around and Bozeman with paid first one way would put me over the top by 77 miles.

So that happened. A wicked cheap rental car and hotel room later and I was off to the races. Oh, and an upgrade on the way out, so F both ways. So food, legroom and productivity.

Drove to West Yellowstone, get the skis on, and immediately hit gravel and ate shit. But beyond the gate the skiing was nice. Early season, yes, but a good skate lane with only a few icy spots. Skied most of the groomed trails, did some no poling, chatted with a woman from Bozeman for the last few minutes as I hit bonk/tired city.
5 PM

Ski 30:20 [1] 3.4 mi (8:55 / mi) +66m 8:25 / mi

Ate some food and had just enough energy to go out and ski that loop again. DP except the hills. When I started falling asleep while skiing I decided it was time to turn back.

Friday Dec 1, 2017 #

6 AM

Run 21:10 [3] 2.4 mi (8:49 / mi) +338m 6:08 / mi

Did pretty well for hill repeats. Took my time going down with full recovery, then L3 intervals (3:25-3:38) going up. Knee felt okay, mostly, one stop to stretch. Feeling pretty good with a busy week this week and a PR on Wednesday and a good day today. Looking forward to some good volume this month after a couple of months with some physical issues.

Oh, and snow.

Run 25:07 [1] 2.7 mi (9:18 / mi)

Tops of the hills and the downs.
6 PM

Core 28:00 [1] 1.0 mi (28:00 / mi)

November Project party. It was weird.

Wednesday Nov 29, 2017 #

6 AM

Run hills 23:06 [4] 1.5 mi (15:24 / mi) +529m 7:21 / mi

Not high expectations about stairs today with my knee still in recovery, but I dreamt about the stadium (the dream was weird) so I figured I'd give it a go.

Started off and the knee felt good, so I ran the big steps up and down. 10 sections in the knee had a few feels, but wasn't really bad, so kept going, HR around 160 so getting in to L4. Hit the middle on definite PR pace, HR in the high 160s to 170, dropped a t-shirt at 17, water bottle at 3, HR 172-174. It was warm—50—but not hot. I realized that I thought my PR was 23:22 but couldn't quite remember. Finished hard on the last section having positive split a bit but still 23:06. Which is a PR.

Tom Stark ran a 17:21. That's 1831m of climb and descent per hour, or 0.5m/s. I won't be seeing that any time soon.

Progression:

6/6/12 32:00
7/25/12 29:32 -2:28
7/31/13 28:32 -1:00
10/30/13 27:00 -1:32
4/30/14 25:35 -1:25
10/29/14 24:19 -1:14
11/30/16 24:10 -0:09
4/27/17 23:22 -0:48
11/29/17 23:06 -0:16

Tuesday Nov 28, 2017 #

3 PM

Rollerski long 2:14:00 [1] 20.6 mi (6:30 / mi) +119m 6:23 / mi

Ski after class and getting some work done. 30s, dry, really nice. Headed out thinking of going to Hartwell but got there and said the hell with it, off to Bedford. Light came out in Lexington and was turned up in Arlington, but I'm a couple generations of light in to the future and dark rollerskiing on the bike path, while not exactly fun, is totally doable.

Felt pretty good, did some speeds, and knee feels mostly fine. Now, hoping for a bit of snow in WYS/BZN for this weekend …

Monday Nov 27, 2017 #

6 AM

Run 17:48 [1] 1.5 mi (11:52 / mi)

Running, and some walking, between burpiees. Yes, November Project.

Core 6:45 [1]

30 Burpies * 3.

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