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Training Log Archive: ahall

In the 7 days ending Jan 20:

activity # timemileskm+m
  Skiing (Cross country)4 4:55:20 34.34 55.26 404
  Running1 45:00 6.0(7:30) 9.66(4:40)
  Hiking1 20:00 1.3(15:23) 2.09(9:34)
  Core strength1 15:00
  Total6 6:15:20 41.64 67.01 404

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Friday Jan 19 #

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 #

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 #

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 #

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 #

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

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