Training Log Archive: igoupIn the 7 days ending Feb 10, 2017:
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Thursday Feb 9, 2017 #
XC Sking 1:28:00 [3]
shoes: V2 XLA98
2.5 x (1k / 3min + 2k / 5min)
+ 3 "sprints" up the hill on Fisher Road.
XLA98
A bit of a south wind soo the speed bump was south of Jackson point. North of the point was sheltered and I think it had less effect. The wind was mostly dead at the end so there was very little bump on 5). All that said, it wasn't that windy -- it's certainly been windier. I started 1) a little earlier on TP hill than in the past so I didn't have the final little rise at the Boat Ramp lot
rep) pace, HR_max
1 = 1k w/ ) 2:40, 166
2 = 2k w/ ) 2:50, 168
3 = 1k a/ ) 2:57, 170
4 = 2k a/ ) 3:03, 171
5 = 1k w/ ) 2:47, 168
All that extra qualifying text up top is because... I was flying! Fastest I've gone before was last year about this time with a 2:56 pace. So yippie for me.
My HR_max was a good 8 beats higher than the last time I did this. In addition to better technique, I think I benefited from the fact that my "reactive airway" issues over the last couple of months have eased. It doesn't make much difference during SS -- I'm not working hard enough to need the extra capacity. Makes a difference during hard work though.
Then did my three sprints up Fisher Hill. Could have had better rhythm.
+ 3 "sprints" up the hill on Fisher Road.
XLA98
A bit of a south wind soo the speed bump was south of Jackson point. North of the point was sheltered and I think it had less effect. The wind was mostly dead at the end so there was very little bump on 5). All that said, it wasn't that windy -- it's certainly been windier. I started 1) a little earlier on TP hill than in the past so I didn't have the final little rise at the Boat Ramp lot
rep) pace, HR_max
1 = 1k w/ ) 2:40, 166
2 = 2k w/ ) 2:50, 168
3 = 1k a/ ) 2:57, 170
4 = 2k a/ ) 3:03, 171
5 = 1k w/ ) 2:47, 168
All that extra qualifying text up top is because... I was flying! Fastest I've gone before was last year about this time with a 2:56 pace. So yippie for me.
My HR_max was a good 8 beats higher than the last time I did this. In addition to better technique, I think I benefited from the fact that my "reactive airway" issues over the last couple of months have eased. It doesn't make much difference during SS -- I'm not working hard enough to need the extra capacity. Makes a difference during hard work though.
Then did my three sprints up Fisher Hill. Could have had better rhythm.
Wednesday Feb 8, 2017 #
XC Sking 1:12:30 [3]
ahr:131 shoes: V2 XLA98
Got 10m from the car and found I had a flat. Switched to the hard wheels and skied easy. Nice night.
Monday Feb 6, 2017 #
Row 1:08:00 [3]
ahr:118
18-20 spm.
A bit bumpy but doable. About as moist a morning as it could be without raining.
A bit bumpy but doable. About as moist a morning as it could be without raining.
Lift (dumbbells + trx) 28:00 [3]
Sunday Feb 5, 2017 #
XC Sking 1:24:00 [3]
shoes: V2 Aero XL
6 (FPHills / 4 min)
First time getting under 2min and every one of today's splits bettered my previous best. My previous best was in Dec and that had bested last season's best. A 7sec improvement in the average from last season to now. Can't complain about that!
rep) split, HR_max
1) 1:58, 167
2) 1:59, 169
3) 1:55, 171
4) 1:57, 172
5) 1:59, 171
6) 1:56, 172
ave: 1:57.3
First time getting under 2min and every one of today's splits bettered my previous best. My previous best was in Dec and that had bested last season's best. A 7sec improvement in the average from last season to now. Can't complain about that!
rep) split, HR_max
1) 1:58, 167
2) 1:59, 169
3) 1:55, 171
4) 1:57, 172
5) 1:59, 171
6) 1:56, 172
ave: 1:57.3
Bike 58:00 [3]
Too nice an evening to not go out for a bit.
Saturday Feb 4, 2017 #
Orienteering 1:10:00 [3]
ahr:133
7.9k in 67.
Nice day for running = high forties and overcast. Relatively open woods at Clements Scout Ranch combined with high hangs made for relatively easy orienteering. Had my HR alarm set to 135 to keep the effort low so that helped to keep things easy as well. My legs felt pretty darn good and I was kind of itching to cut loose and start running but that was not the plan for today.
Nice day for running = high forties and overcast. Relatively open woods at Clements Scout Ranch combined with high hangs made for relatively easy orienteering. Had my HR alarm set to 135 to keep the effort low so that helped to keep things easy as well. My legs felt pretty darn good and I was kind of itching to cut loose and start running but that was not the plan for today.
XC Sking 1:02:00 [3]
ahr:146 shoes: V2 Aero XL
Roller skiing was not part of today's plan but I figured I'd give it a shot. The Aeros are supposed to be able to handle nice trails. The dirt & gravel road leading into camp apparently does not meet the standard of "nice." I could get out of camp and back on it but it wasn't really enjoyable. The chip seal road was skiable but all the vibration was not fun. Also, keeping a lookout for malevolent pickup and dogs keep me on edge. Between that and really really really not wanting to fall on the chip seal road I think raised my HR and extra 10 beats. In the end, no dogs tried to bite me and all the passing vehicles were quite polite. And the herd of cows I skied by were very confused. Every single one of them had their head up and followed me with a synchronized turn of their heads. It was pretty funny.