Tuesday Jan 31 |
 | Spinning intervals (gym) 45:00 [4] | |
| ahr:164 max:191 weight:148.2lbs |
| Extended intervals, about a dozen up to 2 min in length. |
| Spinning (gym) 10:00 [5] | |
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| In the past week I've had two signs that the spinning is doing some good. 1) I can hold a HR above 185 for much longer without going breathless (more than 10min last Thu), and 2) faster recovery from intervals today. Also, I didn't wear a HRM on Saturday but it seemed I was recovering quicker after powering up those steep hills - able to start running almost immediately. |
| Strength/Core (gym) 30:00 [2] | |
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| The usual sets, but in reverse. 2 sets of 15 reps on most. |
Monday Jan 30 |
| Note | |
| (rest day) |
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Sunday Jan 29 |
| Hiking 45:00 [2] 3.0 mi (14:59 / mi) | |
| shoes: Montrail Vitesse II (2006, gra |
| 90m mostly trail hike at Sunfish. Count half as training. |
Saturday Jan 28 |
| Map Run hills 1:55:00 [3] ** 10 km (11:30 / km) +400m 9:35 / km | |
| shoes: Salomon XA Pro 3D (2006, black |
| 1/2 on 1/2 off trail at Whitewater SP, some hiking, some trail running, and a little scrambling up cliffs plus a river crossing. Strange day for January - there was a constant drizzle of rain (!) and the clouds lowered to near ground level creating some mist and fog. Mist was minimal in the valleys and fairly thick up on the ridges. Many sharp, almost knife-type ridges covered with junipers, limestone outcrops and cliffs. Great place. USGS map is here. |
Thursday Jan 26 |
| Spinning (gym) 40:00 [4] | |
| ahr:182 max:191 |
| Today was "race day". Pushed hard all the way. Mark was there for moral support and towing :) HR above 180 for most of the ride. |
| Spinning (gym) 15:00 [5] | |
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| Spent a long time anaerobic. |
| Strength/Core (gym) 30:00 [1] | |
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| The usual. |
Wednesday Jan 25 |
| Spinning (gym) 55:00 [4] | |
| ahr:158 max:188 |
| High endurance ride |
| Strength/Core (gym) 45:00 [2] | |
| |
| Tried the group lift class. A good change from the machines. Concentrated on working individual muscle groups in turn. |
Tuesday Jan 24 |
| Spinning tempo (gym) 55:00 [3] | |
| ahr:159 max:188 |
| Mixed endurance. Tried to keep it easy but couldn't resist sneaking in a couple of steep hills. |
| Strength/Core (gym) 25:00 [1] | |
| |
| The usual. |
| Road Run intervals 21:30 [4] 2.7 mi (7:57 / mi) | |
| shoes: Salomon XA Pro 3D (2006, black |
| 20 laps on the track. 8 warmup/cooldown, 6 x 200 intervals |
| Note | |
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| I was thinking today on the bike how alert how felt. Maybe I should take a map to spinning class to get some practice concentrating while working the legs hard. And some funny looks too. |
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| C • spinning w/map 4 |
Monday Jan 23 |
| Note | |
| weight:148.2lbs (rest day) |
| I'm following spike's lead and instituting a policy of studying O-maps every day - I figure at least 10 minutes if not more. There's a lot of great maps online and for dead-tree staring I've got some great options too - 2 of Hawn, 1 of Knob Noster, and the preview map of Pine Mountain for the GNC (extra careful study there!)
Right now I'm specifically working on terrain visualization first, followed by a few route planning exercises. Good thing to do on a rest day! |
Sunday Jan 22 |
| Ski (classic) (classic) 1:30:00 [3] 9 km (10:00 / km) +240m 8:49 / km | |
| ahr:138 max:174 weight:149lbs shoes: Alpina X-C ski boots |
| Nice relaxing ski at Sibley SP. Terrain is rolling glacial hills. Snow conditions were good - packed trails, set tracks, and 10" of snow off trail. |
Saturday Jan 21 |
| Map Run 2:45:00 [3] ** 10 km (16:30 / km) +250m 14:40 / km | |
| shoes: Salomon XA Pro 3D (2006, black |
| Ian, Mike, Julia and I did a point-to-point map run to explore Interstate SP. I think it would make a great place to map - terrain might be some of the best around for for A quality. Discovered a pretty waterfall, fed by a natural spring about 10 ft diameter, where the water bubbled up through a sandy bottom. Lots of rocky knob terrain and open runnable forest with deep reentrants. Plenty of boulders, cliffs, dot knolls, and earth banks. |
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| C • Thanks for the great find 2 |
Friday Jan 20 |
| Ski (classic) (classic) 2:15:00 [3] 20 km (6:45 / km) +400m 6:08 / km | |
| ahr:161 max:183 |
| 2 loops around Valley Trail, one Northern Lights/Thicket. Good conditions as long as I stayed out of the tracks. Followed up with a long loop up to the nature center and around the Creek trail, returned around Mud Lake. Really pretty woods up there. |
Thursday Jan 19 |
| Spinning intervals (gym) 45:00 [4] | |
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| Spinning intervals (gym) 15:00 [5] | |
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| Strength/Core (gym) 30:00 [1] | |
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| The usual |
Wednesday Jan 18 |
| Miscellaneous 40:00 [1] | |
| weight:150.2lbs |
| Went to the Brickyard with Mike M., Dan, Rebecca, Mark to learn crampon and ice axe technique required for PQ. |
Tuesday Jan 17 |
| Spinning (gym) 1:00:00 [4] | |
| (sick) |
| Mixed endurance. Feel OK when working out, sick when I stop. Energy level a little low (not unexpected) |
| Strength/Core (gym) 30:00 [1] | |
| |
| The usual |
Sunday Jan 15 |
| Note | |
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| MNOC Nordic Mini-Race 10 AM |
| Note | |
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| MNOC Afton - 12 PM |
| Orienteering race 2:15:00 [4] *** 14.2 km (9:30 / km) +450m 8:12 / km | |
| ahr:158 max:190 spiked:17/20c weight:149.4lbs (sick) shoes: Salomon XA Pro 3D (2006, black |
| Mini-Nordic Adventure race at Afton, without the nordic. Trails were in too bad condition to ski, and only about 4 inches of snow prevented snowshoes from being useful. So instead, it was a goat-type event. Mark showed up at the last minute so our PQ team could do the course together. Rebecca was quite sick (with the same thing I've got, but worse) after the first half and bailed out at the CP 13 check-in. It was for the best, since there's no point in running yourself into the ground and being sick for another week. We completed the last half in great time and ended up 2nd (but unranked). More analysis to follow. |
Saturday Jan 14 |
| Terrain Run (no map) 1:40:00 [3] 10 km (10:00 / km) +150m 9:18 / km | |
| ahr:168 max:185 weight:151.2lbs (sick) shoes: Salomon XA Pro 3D (2006, black |
| Same as last weekend at WRSP. Went farther up the river, but it just turned flat and marshy, no real bluffs. |
| Ski (classic) 1:35:00 [4] 12 km (7:55 / km) | |
| (sick) |
| Candlelight ski. Trail conditions were marginal - some trails were ice, dirt, ice, dirt, etc. It was fast on the ice and crusty snow, though! |
Friday Jan 13 |
| Note | |
| (sick) |
| Caught the cold that's been making the rounds. Dry scratchy throat and general malaise, but no respiratory symptoms. Won't cut into training, just gives me an excuse to sleep more. |
Thursday Jan 12 |
| Spinning (gym) 55:00 [4] | |
| ahr:160 max:185 weight:150.2lbs |
| Endurance |
| Strength/Core (gym) 30:00 [2] | |
| |
| The usual. |
Tuesday Jan 10 |
| Spinning intervals (gym) 45:00 [4] | |
| ahr:164 max:190 weight:151.2lbs |
| Pyramid intervals - 2:1 ratio |
| Strength/Core (gym) 35:00 [2] | |
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| Standard set |
| Spinning intervals (gym) 10:00 [5] | |
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Monday Jan 9 |
| Spinning (gym) 15:00 [2] | |
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| Stationary bike for vo2max test. The unofficial result is 67.9 which is apparently pretty good. They used heart rate vs. power data to estimate, so I'd probably want a 2nd opinion. |
| Strength/Core (gym) 30:00 [2] | |
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| PT showed me a custom routine to complement my typical training. More focus on core work and flexibility. |
| Road Run intervals (gym) 25:00 [3] 5.4 km (4:38 / km) | |
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| Track run - 6x100 and 2x200 intervals. (Yeah, that's not much, give me a break today) |
Sunday Jan 8 |
| Ski (classic) 2:30:00 [3] | |
| weight:149.8lbs shoes: Alpina X-C ski boots |
| Early morning at Elm Creek with Dan, Rebecca, Tim and Rachel. Did a couple times around the main loop, once around Northern Lights, and then rambled around Mud Lake. Trail conditions were decent on the snowmaking areas and pretty bad (icy) otherwise. |
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| C • Im on... 1 |
| Orienteering 1:15:16 [3] *** 7.26 km (10:22 / km) +260m 8:48 / km | |
| spiked:23/24c shoes: Montrail Vitesse II (2006, gra |
| Ian and I ran a control picking course at Nerstrand. Nice open woods, but some boulders were a little harder to find than in summer. I blew one, ran past it but only had to backtrack abour 150 m. About 2-6 inches of fairly compacted snow. |
Saturday Jan 7 |
| Terrain Run (no map) 2:00:00 [2] ** 13.5 km (8:53 / km) +150m 8:25 / km | |
| weight:150.4lbs shoes: Salomon XA Pro 3D (2006, black |
| Long terrain run at WRSP (no map necessary!). Ran from trail center north along flats to the north ski shelter, then up the river a ways, then back along the river to the boat landing, cutting through all the reentrants on the side of the bluff. Then back along the creek to the park office to finish the loop. Tried to keep an easy pace and not let the HR go much above 130. 2-5 inches of snow on the ground. |
Thursday Jan 5 |
| Spinning 50:00 [4] | |
| |
| Anaerobic intervals - ack! I really needed to spit. |
| Spinning 10:00 [5] | |
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Wednesday Jan 4 |
| Spinning 55:00 [4] | |
| weight:147.6lbs |
| mixed endurance - 10 min warmup |
Tuesday Jan 3 |
| Spinning 50:00 [4] | |
| weight:148.4lbs |
| Spinning class at Northwest: endurance session |
Monday Jan 2 |
| Orienteering 58:06 [4] *** 5.8 km (10:01 / km) +90m 9:18 / km | |
| spiked:8/10c weight:146.4lbs shoes: Montrail Vitesse II (2006, gra |
| O practice at Nerstrand. Set a random Red course on OCAD, and went out and ran it. A fair combination of up and down through the reentrants near the creek, and flat off trail runs. Had a variety of short and long legs. Veered off course in a couple of places, and that accounts for the 2 missed spikes. I set the course a little shorter and easier because of the 4-6 inches of snow, but still ended up with a high intensity effort. |
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| C • Excellent 2 |
| Trail Run 23:00 [3] * 3 km (7:40 / km) | |
| spiked:2/2c shoes: Montrail Vitesse II (2006, gra |
| Warmup/cooldown on trails with packed snow. Harder than running through the woods! |
Sunday Jan 1 |
| Hiking 1:00:00 [1] | |
| shoes: Denver Salomons |
| I spent some time outside today, honest! |