Training Archive: kadleyIn the 7 days ending 2008-01-05:
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| S | M | T | W | H | F | S | |||||||
Saturday Jan 5 | ||
| X-C Skiing (Woodstock XC) 1:25:00 [3]15.2 km (5:36 / km) | |
| Laps around the golf course and a bit into the trails up the hillside. Ruthie was skating today, so we stayed off the steeper sections. Most was on the very flat and open fairways down below. These are groomed wide and dead flat. Easy to really cruise; good place to practice max speed on open terrain -- nice 3km loop. | ||
Friday Jan 4 | ||
| X-C Skiing (Viking XC) 1:40:00 [3]16.5 km (6:04 / km) | |
| Western trails groomed solid; those across the road were very soft and not yet fully groomed from Tuesday's storm. So going was slow and still pretty cold, despite rumors of hitting the 20's today. | ||
Thursday Jan 3 | ||
| X-C Skiing (Kingdom Valley Trails) 1:09:00 [3]8.2 km (8:25 / km) | |
| Classic. Even colder tonight: -2F and dropping. Snow slow with not much glide. Up past end of logging road and around Pines.
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| Note | |
| Summary for 2007 (2006) Goal 2008
XC Ski (season): 865km (1217km) 1200km Running: 498mi (519) 600 O-competition: 225mi (127) 200 Biking: 407mi (1666) 500 Roller skiing: 223mi (0) 500 Wgts: 19x (33x) 40x Adventure races: 6 (0) 5 Rogaines: 4 (2) 3 Ski races: 2 (4) 3 Ski-O: 9 (2) 10 Training hours: 452 (404) 500 Notes -- skiing was off last season due to poor snow in December and January and a late start to training. This season has started strong and bodes well for hitting the goal. Running over the past two years is off due to a loss of emphasis and maybe boredom. Unfortunately, this has impacted speed significantly and will work to build the numbers back up. Biking was high in 2006 with all the prep for RAAM. In 2007, bike time was shifted over to roller skiing, entirely new for me. This will continue in 2008, with maybe a few more bike rides than last year. Strength training, either with weights or floor exercises, is back in the program for the coming year. Wall wgts for ski double poling, planks for core abdomen strength, are prime targets. A lot of the o-competion miles was in rogaines and adventure races. I classify this as junk competition, as the pace is way off the intensity of normal o-races. So it's really more extended training time, rather than race pace. Will probably do a couple fewer of each this year; but these will include the world rogaine champs in the fall. For speed, will spend more time at the track. Also again on the hills. Goal: increase vdot by 5 pts (gasp). This is really getting it back where it was two years ago. Ski competition this year: Bogburn (12km), Birkie (51), Lake Placid (50) Ski-O: World Masters, Sierra, Western Canada | ||
Wednesday Jan 2 | ||
| X-C Skiing (Kingdom Valley Trails) 1:02:00 [3]6.7 km (9:15 / km) | |
| Classic. Cold tonight, around 7F. Skied mostly in the Pines and up the logging road to stay out of the breeze. Trails not packed over there yesterday, so had 6" very dry powder over the packed base. Smooth and quiet, nice easy skiing, even coming down the hillside. | ||
Tuesday Jan 1 | ||
| X-C Skiing warm up/down (Kingdom Valley Trails) 6:20 [3]1 km (6:20 / km) | |
| X-C Skiing (Ski-O) 18:20 [3]1.7 km (10:47 / km) | |
| Greg set up ski-o in the Pines with lots of narrow snowshoe trails. Scrambling up and down the slopes, around trees, over stone walls. Two laps with a map exchange. | ||
| X-C Skiing (Ski-O) 7:14 [3]0.8 km (9:02 / km) | |
| Did second ski-o map again; ran controls backwards. | ||
| X-C Skiing warm up/down 27:30 [3]4.3 km (6:24 / km) | |
| Out to the end of the logging road, plus a few easy laps on freshly groomed trails. Started snowing really hard. | ||
| X-C Skiing 1:16:00 [3]11.1 km (6:51 / km) | |
| Classic. Dropped Greg off for a bus ride down to catch a flight back to LA. Then groomed the new snow (6") with a classic track down the middle. Skied a bunch of laps as it got dark; used the new Atlas Devices light.
Classic felt good as it was a switch to different muscles. Have strained a tendon/muscle under my L tricep from all the skate poling. Classic also uses lots of poling, but is more linear and doesn't put the same torque on my arm. A day or two of light workouts ought to get things back on track. | ||
Monday Dec 31 | ||
| X-C Skiing (Kingdom Valley Trails) 30:30 [3]5.1 mi (5:58 / mi) | |
| 5" new snow last night on top of 3" we got last week when gone; total ytd 44". Snow warm and soft. Groomed to plastic consistency.
Skiing slow at first, got better once sun when down and temp dropped. Pretty much a rest day. Didn't feel too far up the scale on the energy level. | ||
| X-C Skiing 10:25 [4]1.4 km (7:26 / km) | |
| Ski-O thru the fields and around the Pines; a bit off-track, too. | ||
| X-C Skiing 34:20 [3]6 km (5:43 / km) | |
| Night skiing while Greg was snowshoeing trails thru the woods for more obscure ski-o-ing. New light from Dan is brilliant on the snow. Totally eliminates the darkness factor of night time. Even better than the alpha version of the rogaine light; 3 LED's at 4 watts each.
Wraps up a great December for xc training. Snow has been early and often. YTD 396 km. Best start since two years ago, when we spent a week in Colorado. | ||
Sunday Dec 30 | ||
| X-C Skiing warm up/down (Garnet Hill NY) 13:00 [3]2.3 km (5:39 / km) | |
| X-C Skiing race 1:22:00 [4]14.2 km (5:46 / km) | |
| Ski Score-O. Conditions granular and pretty fast. Not groomed particularly well. Couple errors: one route choice, once missed an untracked turnoff and overlooked an easy control at the end I could have picked up. Still finished 5th or so out of a pretty good sized crew, getting 23 of 31 points. Managed to squeeze ahead of Greg, who was penalized for being 3 minutes OT after getting all but 1 control. | ||
| X-C Skiing 52:20 [3]10.2 km (5:08 / km) | |
| Afternoon tour around the trails. Lots of people out and the granular surface had been scraped to slick patches on the hills. Pretty tired after a heavy week of training. | ||