Training Log Archive: cfosp1In the 7 days ending Jan 14, 2017:
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Saturday Jan 14, 2017 #
XC Skiing Skate 1:34:47 20.5 km (4:37 / km) +479m 4:08 / km
ahr:153 max:167 shoes: Atomic Worldcup Skate '11
9:08 AM; Wolverine Trails. Ironwood MI
-12.2 °C; Clear
Climbed up Shotgun downhill run from Matterhorn cabin, making switchbacks on the as of yet unused hill. Started with the Powderhorn loop, playing sweeper for the kids' snowshoe race taking place on the beginner loop (including catching up to one older kid who had taken a wrong turn going on the adult 5 km course but that's what he wanted to do). Some nice trail side interactions with the volunteers. Then Cliff and Cliffhanger trails. Back onto Powderhorn and a couple more loops on Pond cut-off and Wolverine cut-off. 20 km, in perfect conditions. Grand finale downhill ski back to Matterhorn chalet.
XC Skiing Skijor 13:27 3.85 km (3:30 / km) +50m 3:17 / km
ahr:145 max:160 shoes: Atomic Worldcup Skate '11
2:47 PM; Wolverine Trails, Ironwood, MI
-6.0 °C; Clear
Awesome dogs, the best dogs. Mellie is dipping a lot for snow but the old girl is hanging in there! Very mild this afternoon!
XC Skiing Skijor 28:46 7.98 km (3:36 / km) +159m 3:17 / km
ahr:130 max:161 shoes: Atomic Worldcup Skate '11
2:14 PM; Wolverine Trails, Ironwood, MI
-6.4 °C; Clear
The little dog that could! Pulling up the hills sprinting down the hills, did not care for taking a left to do the beginner loop with the warming house in sight but did it.
Thursday Jan 12, 2017 #
Hiking 11:07 1.14 km (9:45 / km)
shoes: Hoka One One Tor Summit Low
6:25 AM; Hamline Midway/Frogtown
-14.8 °C; Cloudy
Hiking 11:29 [1] 1.48 km (7:46 / km) +8m 7:33 / km
shoes: Hoka One One Tor Summit Low
11:12 AM; Hamline Midway/Como Park
-11.7 °C; Clear
XC Skiing Skijor 36:12 10.31 km (3:31 / km) +130m 3:18 / km
ahr:142 max:158 shoes: Fischer RCS CarbonLite Skate
1:13 PM; Highland 9-Hole
-9.7 °C; Clear
Great little ski with the pooches. First lap with Roux was one of my fastest ever. Great conditions, need to keep getting out before next weekend.
Wednesday Jan 11, 2017 #
Hiking 10:38 1.14 km (9:20 / km) +1m 9:17 / km
shoes: Hoka One One Tor Summit Low
6:17 AM; Hamline Midway/Frogtown
-14.1 °C; Snow
XC Skiing Skate 30:00 4.0 km (7:30 / km)
shoes: Fischer RCS CarbonLite Skate
6:30 PM; Hyland Park Reserve
-13.0 °C; Partly cloudy
Signed up for an 1/2 hour Minneapolis Ski Club technique brush-up session with Kevin Brochman and Alice Flanders. Capacity was up to 8 skiers, I was the only taker and had an individual lesson with Alice. The conditions were perfect, i.e. those that make me struggle at V2: a firm base that challenges my lack of balance. After a short diagnistic ski, Alice made me do a number of drills some of which I hadn't done yet: no poles holding the two poles in front at shoulder height, no poles simulated V2, two times poling per glide (very hard for me ). double pole to pushing off ski only on one side (new and hard for me), trying to keep body moving left and right. The short ski at the end of the session confirmed yet again that any type of drill pays off!
Hiking 12:31 1.32 km (9:29 / km) +16m 8:56 / km
shoes: Hoka One One Tor Summit Low
4:37 PM; Hamline Midway/Como Park
-13.5 °C; Partly cloudy
XC Skiing Skate 30:11 7.74 km (3:54 / km) +106m 3:39 / km
ahr:150 max:164 shoes: Fischer RCS CarbonLite Skate
7:05 PM; Hyland Park Reserve
-14.2 °C; Partly cloudy
Quick ski after V2 coaching session with Alice Flanders of Minneapolis Ski Club. Tired legs from yesterday's intervals, so I kept it short.
Tuesday Jan 10, 2017 #
Hiking 9:07 1.12 km (8:08 / km)
shoes: Hoka One One Tor Summit Low
6:09 AM; Hamline Midway/Frogtown
-2.6 °C; Cloudy
Hiking 13:07 1.37 km (9:34 / km) +5m 9:24 / km
-10.5 °C;
XC Skiing Classic 1:12:28 13.72 km (5:17 / km) +254m 4:50 / km
ahr:145 max:207 shoes: Atomic Worldcup Classic '13
6:44 PM; Hyland Park Reserve
-14.0 °C; Clear
Headed across town with Karl and Jamie to Hyland for some classic intervals. Great turnout, the tracks were a little more realistic than usual, washed out and blown over in places. The new snow had not been groomed yet but it was super fun to ski hard, passing young kids training just as hard. I need to do some classic races. We did 4 x 6:20 L4 laps and 2 x 3:45 laps. Just a great workout! with a good turnout, too.
Monday Jan 9, 2017 #
Hiking 8:35 1.04 km (8:15 / km) +1m 8:13 / km
shoes: Hoka One One Tor Summit Low
6:19 AM; Hamline Midway/Frogtown
-8.3 °C; Cloudy
Hiking 16:08 1.44 km (11:12 / km) +12m 10:45 / km
shoes: Hoka One One Tor Summit Low
4:31 PM; Hamline Midway/Como Park
-5.3 °C; Cloudy
Sunday Jan 8, 2017 #
XC Skiing Classic 1:12:31 11.34 km (6:24 / km) +178m 5:56 / km
ahr:136 max:179 shoes: Atomic Worldcup Classic '13
9:30 AM; Mt. Ashwabay
-18.2 °C; Partly cloudy
Nice after-race ski with Patty and Karl. Cold was manageable, trails were great! Deerpath was groomed to the Ripsaw MTB Trail/Raven Trial intersection. Never had gone up Raven to the top of the ski hill, much easier than Seagull but classic singletrack. Have vague memories of my first time at Mt. ashwabay in 1990 with Lynn. Nice to be reminded of this alternative! Down Swiss Miss downhill lane to Anchor, then Sugarbush loop. we would have probably done Oppendal's Alley to Jolly Long and headed back from there, but it had only been rolled, not groomed or tracked. Too tired from yesterday to deal with that. But it was a great outing, enough after a tough day of racing!