Monday Mar 31 |
 | walking warm up/down (with Kestrel) 1:05:00 [1]2.5 mi (25:59 / mi) +110m 14:13 / km | |
| (rest day) |
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| canoeing long (teaching Lamoille R.) 1:30:00 [2]3.0 mi (29:59 / mi) | |
| (rest day) |
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Sunday Mar 30 |
| running warm up/down 30:00 [2]3.0 mi (10:00 / mi) +110m 5:35 / km | |
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| biking warm up/down (milk run plus other ride) 1:10:00 [2]9.0 mi (7:46 / mi) +50m 4:45 / km | |
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| biking intervals (road bike) 1:00:00 [3]14.0 mi (4:17 / mi) +200m 2:33 / km | |
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| about 38F |
| skate skiing hills (slushy crust on field) 40:00 [4]6 km (6:40 / km) +240m 5:33 / km | |
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| sandwiched between the two bike sessions |
Saturday Mar 29 |
| running intervals 20:00 [4]3.0 mi (6:40 / mi) +50m 3:56 / km | |
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| running warm up/down 40:00 [2]4.0 mi (10:00 / mi) +110m 5:43 / km | |
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| walking hills (With kestrel + pack) 40:00 [1]1.0 mi (40:01 / mi) +110m 18:32 / km | |
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| canoeing (teaching class) 1:30:00 [2]1.5 mi (1:00:00 / mi) | |
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| Lamoille river |
| backcountry skiing hills (downhill to home) 30:00 [1]1.0 mi (30:00 / mi) | |
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Friday Mar 28 |
| walking hills (with Kestrel) 1:20:00 [1]2.5 mi (31:59 / mi) +110m 17:30 / km | |
| (rest day) |
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Thursday Mar 27 |
| skate skiing warm up/down 45:00 [2]+50m | |
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| morning crust cruise with some hill repeats |
| running warm up/down 15:00 [2]1.3 mi (11:32 / mi) | |
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| walking hills (with Kestrel) 40:00 [1]1.5 mi (26:39 / mi) +110m 13:30 / km | |
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| pushing my bike |
| biking warm up/down (mtb on paved road) 25:00 [2]5.0 mi (4:59 / mi) +20m 3:04 / km | |
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| biking intervals (mtb paved road) 45:00 [4]9.0 mi (4:59 / mi) +110m 3:00 / km | |
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Wednesday Mar 26 |
| running intervals 25:00 [4]3.0 mi (8:20 / mi) +30m 5:01 / km | |
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| biking hills (mtn. bike-icy roads) 12:00 [3]1.5 mi (7:59 / mi) +110m 4:03 / km | |
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Tuesday Mar 25 |
| running warm up/down 45:00 [2]4.0 mi (11:14 / mi) +100m 6:29 / km | |
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| biking (road-head wind mostly) 40:00 [3]8.0 mi (4:59 / mi) +200m 2:53 / km | |
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| canoeing (black river) 1:20:00 [2]2.0 mi (39:59 / mi) | |
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| Biked the shuttle, then paddled downstream until ice jams.
Lots of dragging canoe over snow and through woods. Putting in (exciting seal launches) for short sections of rapids until more jams forced us out for a final drag to the car. |
| canoeing (dragging over snow) 1:00:00 [3]1.5 mi (39:59 / mi) +20m 23:52 / km | |
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| Snow was mercifully solid, so our feet didn't sink in much.
But the uphills were brutal (intensity 5). |
Monday Mar 24 |
| walking warm up/down (with Kestrel) 1:25:00 [1]2.5 mi (34:00 / mi) +110m 18:35 / km | |
| (rest day) |
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| canoeing warm up/down (teaching canoe class) 1:15:00 [1]1.0 mi (1:15:01 / mi) | |
| (rest day) |
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Sunday Mar 23 |
| running long (snowy icy roads) 1:30:00 [2]9.0 mi (10:00 / mi) +200m 5:49 / km | |
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| Wind still howling in open areas |
| backcountry skiing hills (lift served telemark) 1:30:00 [1] | |
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| Good leg burn most of the time. Boot sole started to rip out so had
go easy toward the end. |
| mtn. biking warm up/down (milk run on pavement) 40:00 [2]7.0 mi (5:42 / mi) +40m 3:29 / km | |
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Saturday Mar 22 |
| running warm up/down 35:00 [2]3.0 mi (11:40 / mi) +110m 6:30 / km | |
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| ski-orienteering (course setting + clean) 1:10:00 [2]** 11 km (6:22 / km) +50m 6:13 / km | |
| spiked:9/9c |
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| skate skiing hills (uphill sprints) 20:00 [4]5 km (4:00 / km) +150m 3:29 / km | |
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Friday Mar 21 |
| backcountry skiing warm up/down (4 inches fresh powder) 1:25:00 [2]3.0 mi (28:19 / mi) +170m 14:58 / km | |
| (rest day) |
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Thursday Mar 20 |
| running hills (roads slush covered) 50:00 [3]5.0 mi (10:00 / mi) +220m 5:28 / km | |
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| middle section, ran 3.25 miles including big hill in 25 min. |
| biking tempo (exercise bike) 10:00 [2] | |
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Wednesday Mar 19 |
| walking warm up/down (with Kestrel) 1:20:00 [1]2.5 mi (31:59 / mi) +110m 17:30 / km | |
| (rest day) |
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| canoeing (Lamoille River) 50:00 [2]2.0 mi (24:59 / mi) | |
| (rest day) |
| Lots of maneuvering in and out of eddys.
Half upstream. |
Tuesday Mar 18 |
| running tempo 40:00 [2]3.5 mi (11:25 / mi) +25m 6:57 / km | |
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| 4 degF, also picked up cans |
| mtn. biking hills 1:16:00 [3]13.0 mi (5:50 / mi) +250m 3:26 / km | |
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| strength (arms) 45:00 [2] | |
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Monday Mar 17 |
| skate skiing warm up/down (crust cruising) 30:00 [2]3.0 mi (10:00 / mi) +30m 6:02 / km | |
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| running hills (with pack) 15:00 [3]1.5 mi (10:00 / mi) +110m 5:04 / km | |
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| classic skiing warm up/down (waxless w/ Allison) 50:00 [2]6 km (8:20 / km) +100m 7:42 / km | |
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| walking warm up/down 35:00 [1]1.5 mi (23:20 / mi) | |
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Sunday Mar 16 |
| running warm up/down 40:00 [2]3.5 mi (11:25 / mi) +110m 6:28 / km | |
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| running race (time trial) 19:05 [5]3.0 mi (6:21 / mi) +40m 3:48 / km vdot: 50.4 | |
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| Road had much black ice in middle and snow on edge, not the best
for high speed running. |
| mtn. biking warm up/down (mostly paved roads) 55:00 [2]7.0 mi (7:51 / mi) +140m 4:36 / km | |
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| mtn. biking tempo (paved roads) 45:00 [3]7.0 mi (6:26 / mi) +110m 3:49 / km | |
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Saturday Mar 15 |
| running warm up/down (with Josh C) 50:00 [2]4.5 mi (11:06 / mi) +110m 6:25 / km | |
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| canoeing long (Lamoille River) 1:50:00 [2]4.0 mi (27:29 / mi) | |
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| skate skiing long 2:00:00 [2]20 km (6:00 / km) +350m 5:31 / km | |
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Friday Mar 14 |
| running warm up/down 15:00 [2]1.5 mi (10:00 / mi) | |
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| mtn. biking long (on paved roads) 1:25:00 [3]15.0 mi (5:39 / mi) +290m 3:19 / km | |
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| strength (core and arms) 40:00 [4] | |
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| backcountry skiing warm up/down (towing canoe) 15:00 [2]0.6 mi (24:59 / mi) +5m 15:08 / km | |
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| Firm crust made easy towing of the canoe from the lean-to to car. |
Wednesday Mar 12 |
| running long 55:00 [3]6.5 mi (8:26 / mi) +200m 4:48 / km | |
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| biking warm up/down (indoor trainer) 28:00 [2] | |
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| While I did school work |
| running warm up/down (commute home) 16:00 [2]1.5 mi (10:40 / mi) | |
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Tuesday Mar 11 |
| skate skiing warm up/down (with Allison) 1:05:00 [2]* 12 km (5:25 / km) +100m 5:12 / km | |
| (rest day) |
| Some stops for admiring the view and photos.
A little practice map reading from map holder. |
Monday Mar 10 |
| running tempo 40:00 [3]3.5 mi (11:25 / mi) +120m 6:25 / km | |
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| classic skiing (blue wax) 1:05:00 [2]9 km (7:13 / km) +90m 6:53 / km | |
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| some nice crust cruising skating as I left the trail to get home |
Sunday Mar 9 |
| running 35:00 [2]3.0 mi (11:40 / mi) +110m 6:30 / km | |
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Saturday Mar 8 |
| skate skiing race (slushy snow + rain) 1:47:05 [5]30 km (3:34 / km) +400m 3:21 / km | |
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| ski-orienteering warm up/down (course cleaning on skis) 1:00:00 [2]** 10 km (6:00 / km) +30m 5:55 / km | |
| 7c |
| Warm-up before the race and taking down the course after. |
Friday Mar 7 |
| running long 55:00 [2]5.0 mi (10:59 / mi) +210m 6:03 / km | |
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| first 1.5 miles I carried a pack and a pair of skis in my hands. |
| skate skiing warm up/down (course setting) 1:30:00 [2]** 13.0 mi (6:55 / mi) +150m 4:09 / km | |
| 7c |
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| walking warm up/down (carried skis home) 30:00 [1]1.5 mi (20:00 / mi) | |
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Thursday Mar 6 |
| walking warm up/down 40:00 [1]2.0 mi (20:00 / mi) +30m 11:52 / km | |
| (rest day) |
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Wednesday Mar 5 |
| running warm up/down 40:00 [2]3.0 mi (13:19 / mi) +90m 7:35 / km | |
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| icy crust over snow on the road was slippery |
| classic skiing hills (racing waxless) 25:00 [2]1.1 mi (22:43 / mi) +110m 10:47 / km | |
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Tuesday Mar 4 |
| skate skiing warm up/down 30:00 [2]5 km (6:00 / km) +40m 5:46 / km | |
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| skate skiing intervals (5km time trials) 32:00 [5]10 km (3:12 / km) +300m 2:47 / km | |
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| Only timed the first one. 15:36, my fastest yet.
firm fast snow |
| biking warm up/down (indoor stationary bike) 9:00 [2] | |
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Monday Mar 3 |
| running warm up/down 40:00 [2]3.5 mi (11:25 / mi) +20m 6:59 / km | |
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| corner storage route |
| classic skiing hills (waxless) 40:00 [3]4 km (10:00 / km) +110m 8:47 / km | |
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| skate skiing warm up/down (on classic skiis) 30:00 [2]6 km (5:00 / km) +10m 4:58 / km | |
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Sunday Mar 2 |
| strength (arms + core) 50:00 [3] | |
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| skate skiing tempo 1:00:00 [1]8 km (7:30 / km) +50m 7:16 / km | |
| (rest day) |
| short sprints back and forth watching ski races from different parts of the course. Also some gentle skiing on trails near the race course. |
Saturday Mar 1 |
| skate skiing long (loose snow) 1:50:00 [3]24 km (4:35 / km) +180m 4:25 / km | |
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