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Training Log Archive: bmay

In the 7 days ending Mar 3:

activity # timemileskm+m
  classic ski4 6:53:28 48.59(8:31) 78.2(5:17)
  skate ski2 1:50:00 15.35(7:10) 24.7(4:27)
  run2 1:30:00 7.27(12:23) 11.7(7:42)
  Total7 10:13:28 71.21(8:37) 114.6(5:21)

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Sunday Mar 3 #

classic ski 13:28 [3] 4.2 km (3:12 / km)
ahr:147 max:158

BC Champs Relay. Decent ski, for sure the hardest effort in 5 months. Felt strong and controlled up the climbs, but hr still climbed pretty high. Fun to race again. Super nice tracks, really nice day.

classic ski 1:00:00 [3] 10.0 km (6:00 / km)

BC Champs, day 3 (Relays): Pre-skiing to check the courses and mark the turning zones. Short warm-up before my race, short cool-down, then some easy skiing to go around the courses at the end of the day.

Saturday Mar 2 #

skate ski 40:00 [3] 8.0 km (5:00 / km)

BC Champs, day 2 (Interval Start). Ski around the courses at the beginning and end of the day.

Friday Mar 1 #

classic ski 2:10:00 [3] 26.0 km (5:00 / km)

BC Champs - Day 1
* About 4 km skiing before races in the morning (marking turning zones, checking signage, etc.)
* About 4 km of skiing afterward, for take-down.
* Then, a great 18 km ski up to N Hub, LL Loop, etc. Fabulous conditions.

Thursday Feb 28 #

classic ski 1:30:00 [3] 16.0 km (5:38 / km)
ahr:109 max:148

Pre-skiing courses at LH for BC Champs. Skied the 1.0, 1.5, 2.3, 3.75 km classic courses. Then, did some cell phone reception checking for Keith. Then a loop to pull out the cedar boughs at all the turning zones. Get to put them back in in the morning after grooming is done.

Wednesday Feb 27 #

skate ski 1:10:00 [3] 16.7 km (4:11 / km)
ahr:95 max:125

Ski practice. Easy skiing around 3.0 km course (stopping to do course analysis). Then, some easy skiing with the boys, then more moderate skiing on my own. Got cold early, then had to ski a while to try and warm up.

Tuesday Feb 26 #

run 30:00 [3] 4.0 km (7:30 / km)
shoes: nb16

Treadmill test at Vernon OC. Walked stages 1 to 3, then running stages 4*-7*. Made it through stage 6*, then about 20 seconds into stage 7* (before hitting self-defined hr limit of 155). Bruce protocol speeds, with incline maxed out at 15%. HR averaged over last 1 minute of each stage ...
Rest = 61; 1 = 70; 2 = 81; 3 = 101; 4* = 125; 5* = 143; 6* = 152; 7* = 155 (20 s)
Very similar to last test. Not sure if there's improvement, but happy enough with this level of performance.

classic ski 2:00:00 [3] 22.0 km (5:27 / km)
ahr:101 max:156

Ski practice. Got in a bit of skiing before practice, mostly checking signage for BC Champs. Then, solid ski practice with 3 loops of 3.0 km, with 3 interval sections on each loop (short and steep on Omega, long and moderate on Ermine Frolic Hill, flat and fast on Bilbo's). Definitely got the hr up on EF Hill!

Monday Feb 25 #

run 1:00:00 [3] 7.7 km (7:48 / km)
shoes: speedcross15 (grey)

Snowy run in S Canoe with Rob.

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