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Training Log Archive: ahall

In the 31 days ending Jan 31, 2018:

activity # timemileskm+mload
  Skiing (Cross country)12 13:21:12 97.53 156.95 912131394.3
  Canoeing3 7:25:13 42.24(10:32) 67.98(6:33) 1170649.3
  Running4 3:28:03 25.02(8:19) 40.27(5:10) 13634455.9
  Core strength3 1:05:009325.0
  Run/Hike1 20:00 1.3(15:23) 2.09(9:34)2740.0
  Hiking1 20:00 1.3(15:23) 2.09(9:34)3060.0
  Total21 25:59:28 167.39 269.38 1059251624.6

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Tuesday Jan 30, 2018 #

6 PM

Skiing (Cross country) (Skate) 29:59 intensity: (7 @1) + (2:46 @2) + (17:51 @3) + (9:15 @4) 4.03 mi (7:26 / mi) +64m 7:05 / mi
ahr:140 max:163

Warm up for TNW at Weston. Mixed conditions, sugary to fast compacted snow (not quite ice)

Skiing (Cross country) race (Skate) 22:06 intensity: (12 @2) + (4:08 @3) + (1:06 @4) + (16:40 @5) 3.99 mi (5:32 / mi) +47m 5:21 / mi
ahr:166 max:173

TNW at Weston. Second place in the second wave

Skiing (Cross country) (Skate) 18:59 intensity: (1:28 @2) + (16:24 @3) + (1:07 @4) 2.49 mi (7:37 / mi) +34m 7:19 / mi
ahr:133 max:153

Warmdown

Sunday Jan 28, 2018 #

12 PM

Canoeing (C2 stern) 2:18:08 intensity: (8:21 @1) + (1:54:31 @2) + (15:16 @3) 12.9 mi (10:42 / mi)
ahr:103 max:125

With Steve Miller on the Nashua. Nick and dave and Dan and Priscilla also out

Saturday Jan 27, 2018 #

2 PM

Canoeing (C2 stern) 2:39:34 intensity: (17 @1) + (1:15:55 @2) + (1:23:22 @3) 15.18 mi (10:31 / mi) +11m 10:29 / mi
ahr:116 max:144

Nashua with Seth. Steve and Dave out also. Didn't feel great - lack of sleep due to way too early wake up by the cats..... possibly also a cold coming on.

Nashau basically ice free in January - that is so wrong

Thursday Jan 25, 2018 #

7 PM

Skiing (Cross country) (Skate) 58:30 [3] 9.0 mi (6:30 / mi)

At Weston. Mix of sugar snow from the guns and ice. Always a challenge....

Wednesday Jan 24, 2018 #

6 PM

Run/Hike warm up/down (Treadmill) 20:00 [1] 1.3 mi (15:23 / mi)
shoes: Mizuno Wave Inspire 12

Running (Treadmill) 40:00 [3] 5.3 mi (7:33 / mi)
shoes: Mizuno Wave Inspire 12

5 minutes at 3%, 2 minutes at 0.5%

Core strength 25:00 [1]

Tuesday Jan 23, 2018 #

6 PM

Running (Roads) 48:31 intensity: (2:04 @1) + (1:33 @2) + (19:28 @3) + (24:02 @4) + (1:24 @5) 6.0 mi (8:05 / mi) +136m 7:33 / mi
ahr:146 max:170 shoes: Brooks gts 16

Gray to pleasant, up prospect in Belmont, over through arlmont, back along Appleton. Didn't feel.great. left Achilles hurting again (need to stay off roads, but everything was a muddy slippery.mess)

Monday Jan 22, 2018 #

9 PM

Core strength 25:00 [1]

Push ups, sit ups, dips, side plank clamshells, dips, crunches, eccentric calf raises, plank

Sunday Jan 21, 2018 #

1 PM

Canoeing (C2 stern) 2:27:31 intensity: (17 @1) + (23:09 @2) + (2:03:53 @3) + (12 @4) 14.16 mi (10:25 / mi)
ahr:124 max:151

Mystic with Seth. Also out were Steve and Dave.

Friday Jan 19, 2018 #

6 PM

Skiing (Cross country) (Skate) 1:17:22 intensity: (15 @1) + (3:03 @2) + (42:54 @3) + (31:05 @4) + (5 @5) 10.89 mi (7:06 / mi) +184m 6:45 / mi
ahr:144 max:164

At Weston, 30 minutes skate, 30 minutes double poling (apart from up Mt FOLJMS), remainder was just skiing, concentrating on form. Tricky snow tonight. Fast in places, and dog slow in others. I think it had to do with the snow that they made last night

Thursday Jan 18, 2018 #

6 PM

Skiing (Cross country) (Skate) 1:36:43 intensity: (16:38 @1) + (38:14 @2) + (31:19 @3) + (9:25 @4) + (1:07 @5) 7.78 mi (12:26 / mi) +119m 11:52 / mi
ahr:111 max:167

At Weston. SkiFaster Clinic with Andy Milne. Lots of drills, and technique suggestions. Group was too big for real coaching, but lots of good pointers

Tuesday Jan 16, 2018 #

7 PM

Skiing (Cross country) warm up/down (Skate) 30:48 [2]

Warm up and warm down at Weston, on the sugar snow (mostly) course

Skiing (Cross country) race (Skate) 20:12 [4] 6.5 km (3:06 / km)

TNW at Weston. 4 laps with lots of turns in mainly sugar snow. All the ups were soft. Nearly wiped out 3 times, but managed to catch it each time. Lost places on the first one.....

Monday Jan 15, 2018 #

4 PM

Skiing (Cross country) (Skate) 1:10:15 intensity: (9 @1) + (2:06 @2) + (45:59 @3) + (22:01 @4) 11.63 mi (6:02 / mi) +101m 5:53 / mi
ahr:143 max:162

At Weston, on very variable conditions. Groomer was out, so it varied between boilerplate ice and sugar snow, with areas that were in between. Apparently the snow making pump is still out of action, so despite the cold weather they are unable to make snow to replace what got washed away at the weekend....

Knee didn't protest too much, but is sore now. A bunch of double poling with Andrius, perhaps a tenth of the workout

Sunday Jan 14, 2018 #

Core strength 15:00 [3]

Push ups, sit ups, dolphins, dips, side plank clamshells
6 PM

Running (Treadmill) 45:00 intensity: (3:13 @3) + (39:37 @4) + (2:10 @5) 6.0 mi (7:30 / mi)
ahr:114 max:166

Treadmill. 45 minutes, 2 mins at 0.5% grade; 5 mins at 3%. Steady 7.3 min mile pace. Forgot to turn off the HRM, so it is nonsense after 65 minutes

Knee felt OK while running, but not OK afterwards......

Hiking warm up/down (Treadmill) 20:00 [2] 1.3 mi (15:23 / mi)

15 minutes warm up, 5 mins warm down

Thursday Jan 11, 2018 #

7 PM

Skiing (Cross country) (Skate) 1:03:35 intensity: (9 @1) + (6:35 @2) + (21:32 @3) + (34:41 @4) + (38 @5) 8.61 mi (7:23 / mi) +56m 7:14 / mi
ahr:145 max:164

At Weston, in warm temperatures and slushy snow. Didn't feel great, and left leg is not good. I am coming to the conclusion that it might be boot related, as my skate boots often come loose, meaning I have to compensate for balance and my left one came loose 3 or 4 times during this session

Tuesday Jan 9, 2018 #

Note

Left leg is a wreck. Tight quad is causing trouble from below my knee up into my hip and lower back. Can't seem to get it to loosen up, despite stretching, foam rollering, massaging. Might have to go see someone about this one.......

Sunday Jan 7, 2018 #

12 PM

Skiing (Cross country) (Skate) 1:47:40 intensity: (1:43 @1) + (36:52 @2) + (1:04:30 @3) + (4:35 @4) 9.3 mi (11:35 / mi) +133m 11:05 / mi
ahr:120 max:162

Great Brook Farm with Marshall, Bridget, and two of Marshalls friends. Good snow, fun times. Nice to ski somewhere local with varied terrain

Saturday Jan 6, 2018 #

1 PM

Skiing (Cross country) (Skate) 1:26:51 intensity: (12 @1) + (21:10 @2) + (36:39 @3) + (28:50 @4) 8.44 mi (10:17 / mi) +79m 10:00 / mi
ahr:135 max:161

Weston, all over, some with Dave and Marshall, and some with Kristin. Cold out, when the wind was blowing, otherwise good.

Friday Jan 5, 2018 #

6 PM

Running (Treadmill) 1:14:32 intensity: (4:08 @1) + (22:35 @2) + (21:54 @3) + (25:55 @4) 7.72 mi (9:39 / mi)
ahr:129 max:160 shoes: Brooks gts 16

1 mile warmup walking
5.75 miles of 2 min off (0.5% grade, 7.3 min miles), 5 mins on (3% grade, 7.41 min miles)
1 mile warmdown walking

GPS and treadmill don't agree on distance quite significantly.....

Tuesday Jan 2, 2018 #

7 PM

Skiing (Cross country) (Skate) 23:24 intensity: (4:41 @2) + (14:33 @3) + (4:10 @4) 2.65 mi (8:49 / mi) +28m 8:32 / mi
ahr:132 max:160

Warmup for TNW at Weston. Fischer RCR, Red wax (whatever I had on them....). Reasonable conditions, though really dark out at the end of the flats which made it tricky come race time......

Skiing (Cross country) race (Skate) 25:23 intensity: (12 @2) + (8:47 @3) + (58 @4) + (15:26 @5) 4.4 mi (5:46 / mi) +50m 5:34 / mi
ahr:154 max:169

TNW at Weston. Actual time was 2429, just didn't stop watch immediately. Reasonable race, though may have gone out a little too slowly, then overcompensated later in the first lap. Got caught behind a slower guy up Mt FOLJMS. Someone stood on my pole twice, leaving me having to try and regrasp and once having to redo the Velcro. I ended up 4th in the second heat - 2 young guys way out front and one guy just in front of me.

I'm guessing the HRM wasn't reading correctly, as the first lap I was apparently not working hard at all!
8 PM

Skiing (Cross country) warm up/down (Skate) 9:25 intensity: (21 @2) + (8:39 @3) + (25 @4) 1.28 mi (7:23 / mi) +17m 7:05 / mi
ahr:140 max:151

Warm down lap

Monday Jan 1, 2018 #

Skiing (Cross country) (Skate) 1:00:00 [3] 9.0 mi (6:40 / mi)

At Weston again. Again, hard, fast, and cold (though it was being groomed while I was out, so some bits were soft and slow). Two laps with Andrius, then three more. Not quite sure how long the lap I was doing was, and forgot my GPS, so distance is a guess based on gmap-pedometer

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