Training Log Archive: igoupIn the 7 days ending Feb 3, 2017:
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Friday Feb 3, 2017 #
7 AM
XC Sking 1:05:17 [3] 15.29 km (4:16 / km) +29m 4:14 / km
ahr:151 max:159 shoes: V2 XLA98
2 (5k / 7min)
+ 3 Fisher Rd Hill sprints
rep) pace, HR_ave (not counting fist k, where HR data is still a transient).
1) 3:31.2, 154
2) 3:32.8, 154
Goal was HR < 155. My HR alarm that I thought I set wasn't working so apparently I didn't. Thus, given that I had to keep peeking at my watch I think I did a pretty good job of hitting the mean and keeping the variance tight.
As usual started just after T&P Hill, about 3k up to the Mockingbird boardwalk, then pack. A little slower on the outbound due to a slight headwind.
My legs and back felt more tired and stiff than I thought they should given that I had two days off. Kept moving though. On the other hand, my sprints up Fisher Rd were pretty darn good; good turnover and good leg drive. So, I've got that going for me.
+ 3 Fisher Rd Hill sprints
rep) pace, HR_ave (not counting fist k, where HR data is still a transient).
1) 3:31.2, 154
2) 3:32.8, 154
Goal was HR < 155. My HR alarm that I thought I set wasn't working so apparently I didn't. Thus, given that I had to keep peeking at my watch I think I did a pretty good job of hitting the mean and keeping the variance tight.
As usual started just after T&P Hill, about 3k up to the Mockingbird boardwalk, then pack. A little slower on the outbound due to a slight headwind.
My legs and back felt more tired and stiff than I thought they should given that I had two days off. Kept moving though. On the other hand, my sprints up Fisher Rd were pretty darn good; good turnover and good leg drive. So, I've got that going for me.
Tuesday Jan 31, 2017 #
Run 59:00 [3]
Easy run with Karl at Norbuk. Very nice evening.
Monday Jan 30, 2017 #
Row 1:03:00 [3]
Got myself up early for a row and I got lucky. Cool and dead calm. Really nice morning. Observed horizontal linear shadows projected on the reeds along shore moving top to bottom -- due to light being blocked by the very small ripples moving towards shore. Pelicans!
Sunday Jan 29, 2017 #
Erg 30:00 [3]
shoes: RP3
Today was going to be off but my legs felt a little twitchy. Intuition whispered to me to heat things up just a little bit. I drank a liter of heed, overdressed, got on the erg, set the damper at 0, and kept the pace > 2:20. Broke a very slight perspire.
Saturday Jan 28, 2017 #
6 AM
XC Sking 3:56:40 [3] 54.5 km (4:21 / km) +384m 4:12 / km
ahr:124 max:147 shoes: V2 Aero XL
Added 3.3km and 14min lost due to Garmin user error.
Goal today was to be out 4hrs keeping the effort controlled with HR < 135; as usual, some spikes on hills but generally very successful.
Started about 6:45 with my headlamp. On my first Fisher Rd Loop I realized I didn't have my bottle carrier and so spent the next 45min trying to reach Lisa before she headed out for ribbon checking at Cooper Lake. Finally made contact and she dropped it off at my car, which I went by at the 2 hour mark. At the same time I stripped down from long sleeves, vest, hat and gloves to just a tshirt. That was a little chilly at first but the day kept warming and I was fine.
Only ended up eating 2 Gus, which I guess is a good thing; I'm interpreting that to mean that I kept myself in the fat-burning effort zone and out of the sugar bonking zone. That was the goal.
On each lap of the lake I did 2 Fisher Rd Loops, 2 times up Bath House Hill, once up Winfrey Pt, and on the second lap a couple others. All told it added up to almost 400m, which is more than I thought it would get.
A scraping noise alerted me to the fact that I had lost a nut on one of the speed reducers. Luckily I had my DIY roller ski took kit with me. I removed the wheel, secured the screw, and was able to keep going. I had thought about not carrying the tools anymore but I'm sure glad I kept them. It would have been about 6km back to the car in awkward ski boots.
Finished in very good form with gas in the tank to spare. That was an awesome feeling. I grabbed lunch and probably should have headed home but I had some errands to run.... I've tarted to drag and drag some more as the day has wore on. I probably should have eaten more continuously. Now waiting for Lisa to get home so we can head out for more fuel.
Goal today was to be out 4hrs keeping the effort controlled with HR < 135; as usual, some spikes on hills but generally very successful.
Started about 6:45 with my headlamp. On my first Fisher Rd Loop I realized I didn't have my bottle carrier and so spent the next 45min trying to reach Lisa before she headed out for ribbon checking at Cooper Lake. Finally made contact and she dropped it off at my car, which I went by at the 2 hour mark. At the same time I stripped down from long sleeves, vest, hat and gloves to just a tshirt. That was a little chilly at first but the day kept warming and I was fine.
Only ended up eating 2 Gus, which I guess is a good thing; I'm interpreting that to mean that I kept myself in the fat-burning effort zone and out of the sugar bonking zone. That was the goal.
On each lap of the lake I did 2 Fisher Rd Loops, 2 times up Bath House Hill, once up Winfrey Pt, and on the second lap a couple others. All told it added up to almost 400m, which is more than I thought it would get.
A scraping noise alerted me to the fact that I had lost a nut on one of the speed reducers. Luckily I had my DIY roller ski took kit with me. I removed the wheel, secured the screw, and was able to keep going. I had thought about not carrying the tools anymore but I'm sure glad I kept them. It would have been about 6km back to the car in awkward ski boots.
Finished in very good form with gas in the tank to spare. That was an awesome feeling. I grabbed lunch and probably should have headed home but I had some errands to run.... I've tarted to drag and drag some more as the day has wore on. I probably should have eaten more continuously. Now waiting for Lisa to get home so we can head out for more fuel.