Saturday Jan 19 |
 | classic skiing warm up/down (waxless off trail) 1:10:00 [2]** | |
| 6c |
| Course setting and making decoy trails |
| skate skiing long 2:40:00 [3] | |
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| higher intensity due to narrow trails and soft snow. Great views of the mountains coming back from highland lodge. |
Friday Jan 18 |
| running (course setting) 1:00:00 [4]** 3.5 mi (17:08 / mi) +220m 8:55 / km | |
| 3c |
| Setting markers for next weeks orienteering event I'm running for
students. 25 F, snowing hard. Was post holing part of the way, and had to
hurry uphill to get back to work on time, hence the intensity 4. |
| skate skiing intervals 1:10:00 [3] | |
| |
| trail ungroomed part of the way |
| classic skiing warm up/down (waxless) 1:10:00 [2]** | |
| 4c |
| More course setting, plus making decoy trails |
Thursday Jan 17 |
| snowshoeing warm up/down 1:30:00 [1]* | |
| (rest day) |
| hiking with students on crusty snow. Helped them read a map to choose
a route and navigate.
5 F, no wind |
Wednesday Jan 16 |
| running warm up/down 30:00 [2]2.5 mi (11:59 / mi) +110m 6:34 / km | |
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| running intervals (hill sprints) 20 [4] | |
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| 5 reps of hill on Dustan rd. |
| classic skiing long (waxless) 2:30:00 [1]* | |
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| skiing with students. Helping them read maps to choose a route and navigate |
Tuesday Jan 15 |
| running long (roads) 50:00 [2]5.0 mi (10:00 / mi) +130m 5:45 / km | |
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| 12 F, ice cakes re-forming in the river |
| classic skiing warm up/down 1:20:00 [1] | |
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| with advanced group of 5 4th graders |
| skate skiing warm up/down (with Tempo work) 50:00 [3] | |
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| skate skiing intervals (time trials) 35:00 [5]10 km (3:30 / km) +312m 3:02 / km | |
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| 2 time trials on the 5 km race course loop, with a 10 minute cool down in between. 1st = 16:59, 2nd= 17:09 |
Monday Jan 14 |
| running hills ( uphill and flat sprints) 50:00 [4]4.5 mi (11:06 / mi) +120m 6:23 / km | |
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| classic skiing warm up/down (commute) 35:00 [1] | |
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| downhill commute home plus to and from canoe at the river |
| canoeing (technique) 30:00 [1] | |
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| no ice on the section today, upstream then down. |
Sunday Jan 13 |
| running tempo 35:00 [3]3.5 mi (10:00 / mi) | |
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| canoeing (river) 1:20:00 [2]2.0 mi (39:59 / mi) | |
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| Black river was about 95% open. Short ice breaking sessions were slow and heavy core strength work.
Paddled upstream to bridge and then back down. Some extra up and down on the clear sections.
One lift (both ways) over a log. |
| skate skiing (mostly no poles) 40:00 [2] | |
| |
| I put on klister on my yellow classic skis, but still didn't get much grip on the crusty snow of my field. Ended up skating on the smae skis instead. |