Training Log Archive: cfosp1In the 7 days ending Dec 29, 2018:
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Saturday Dec 29, 2018 #
7 AM
Hiking 1:27:56 [1] 5.69 km (15:27 / km) +8m 15:21 / km
shoes: Hoka One One Tor Tech Mid WP
Onion to Sioux River
7:42 AM; Washburn, WI
-10.9 °C; Snow
Nice morning, cold, a few snowflakes but no wind. The ice wall along the shore was gone, as was most of the pack ice. Instead, there were some ice formations that looked like boulders. A few ice floes, too. We cut across the wetland to hike on the RR grade, which we followed till we reached the Sioux slough. The dogs ventured out onto the ice, I was concerned that it was still too thin. Sure enough, I was able to break through with only minimal pressure when I tested it, my other foot on terra firma. Luckily, the dogs did not break through and I did not have to mount a rescue. We hiked back along the beach, enjoying this lovely winter morning.
7:42 AM; Washburn, WI
-10.9 °C; Snow
Nice morning, cold, a few snowflakes but no wind. The ice wall along the shore was gone, as was most of the pack ice. Instead, there were some ice formations that looked like boulders. A few ice floes, too. We cut across the wetland to hike on the RR grade, which we followed till we reached the Sioux slough. The dogs ventured out onto the ice, I was concerned that it was still too thin. Sure enough, I was able to break through with only minimal pressure when I tested it, my other foot on terra firma. Luckily, the dogs did not break through and I did not have to mount a rescue. We hiked back along the beach, enjoying this lovely winter morning.
11 AM
XC Skiing Skate 1:27:28 18.18 km (4:49 / km) +388m 4:21 / km
shoes: Atomic Worldcup Skate '11
Mt. Ashwabay Skate Workout: 6 x 3:00 L4
11:03 AM; Washburn, WI
-11.8 °C; Partly cloudy
Program today included hill intervals. Had hoped to do Jolly Long as a warm-up, but when I get to the trail, it had only been rolled once. So I went up Anchor to the instead and tried the cut-off for the first time. Then, the six reps going up roller coaster, gaining about 30 m over 400 m. Hard but feasible. I have done them before, they certainly seem easier now, must mean I learned something. Finished up with another loop on Anchor and on Telford. Excellent workout!
11:03 AM; Washburn, WI
-11.8 °C; Partly cloudy
Program today included hill intervals. Had hoped to do Jolly Long as a warm-up, but when I get to the trail, it had only been rolled once. So I went up Anchor to the instead and tried the cut-off for the first time. Then, the six reps going up roller coaster, gaining about 30 m over 400 m. Hard but feasible. I have done them before, they certainly seem easier now, must mean I learned something. Finished up with another loop on Anchor and on Telford. Excellent workout!
3 PM
XC Skiing Skijor 29:22 7.87 km (3:44 / km) +76m 3:34 / km
shoes: Atomic Worldcup Skate '11
Mt. Ashwabay Sugarbush Dog Trail
3:39 PM; Washburn, WI
-11.2 °C; Partly cloudy
Quick skijor with Roux, towards the end of the day. He does well, steady. But he doesn't have quite the same enthusiasm Mellie had. Seemed like most people were going home. Encountered the two women I saw yesterday and two solo skiers. The skating surface was a little churned up, by skiers rather than dogs. I think they did not roll it as vigorously as the people-only trails. Beautiful evening, with glimpses of blue sky. The SW horizon was spectacular during the drive home.
3:39 PM; Washburn, WI
-11.2 °C; Partly cloudy
Quick skijor with Roux, towards the end of the day. He does well, steady. But he doesn't have quite the same enthusiasm Mellie had. Seemed like most people were going home. Encountered the two women I saw yesterday and two solo skiers. The skating surface was a little churned up, by skiers rather than dogs. I think they did not roll it as vigorously as the people-only trails. Beautiful evening, with glimpses of blue sky. The SW horizon was spectacular during the drive home.
Friday Dec 28, 2018 #
11 AM
XC Skiing Skate 7:07 1.03 km (6:55 / km) +14m 6:28 / km
shoes: Fischer RCS CarbonLite Skate
Telford Loop Gear Test
11:35 AM; Washburn, WI
-7.8 °C; Snow
Tried the Fischer skis, which had been fine on Wednesday but terrible in the soft snow today. Returned for my Atomics.
11:35 AM; Washburn, WI
-7.8 °C; Snow
Tried the Fischer skis, which had been fine on Wednesday but terrible in the soft snow today. Returned for my Atomics.
XC Skiing Skate 1:11:07 11.27 km (6:19 / km) +186m 5:50 / km
shoes: Atomic Worldcup Skate '11
Mt. Ashwabay Skate Workout
11:45 AM; Washburn, WI
-8.3 °C; Snow
Groomer had passed once on Sugarbush and Seagull, the Atomics were a good choice for today. When I got to the starting gate on top of Mt. Ashwabay, I saw why the couple of skiers had come back the same way they had gone up: Swiss Miss had not been rolled yet. Knowing what I had seen on the way up, i.e. the upper portion of Anchor without any grooming, I decided to do what everyone else had done: coming back in my tracks, doing Seagull in reverse. The deep snow made it easy to not gain too much speed in the steepest portions of Seagull. Wildlif sightings were restricted to a shrew on the way up and a vole on the way down.
11:45 AM; Washburn, WI
-8.3 °C; Snow
Groomer had passed once on Sugarbush and Seagull, the Atomics were a good choice for today. When I got to the starting gate on top of Mt. Ashwabay, I saw why the couple of skiers had come back the same way they had gone up: Swiss Miss had not been rolled yet. Knowing what I had seen on the way up, i.e. the upper portion of Anchor without any grooming, I decided to do what everyone else had done: coming back in my tracks, doing Seagull in reverse. The deep snow made it easy to not gain too much speed in the steepest portions of Seagull. Wildlif sightings were restricted to a shrew on the way up and a vole on the way down.
3 PM
XC Skiing Skate 9:21 1.49 km (6:17 / km) +17m 5:56 / km
shoes: Atomic Worldcup Skate '11
Mt. Ashwabay Cooldown
3:58 PM; Washburn, WI
-9.8 °C; Cloudy
Dropped Roux at the car and headed out no-poling to collect Craig. Met him where Sugarbush crosses the power line. Did the freshly ginzued Telford loop to finish off.
3:58 PM; Washburn, WI
-9.8 °C; Cloudy
Dropped Roux at the car and headed out no-poling to collect Craig. Met him where Sugarbush crosses the power line. Did the freshly ginzued Telford loop to finish off.
XC Skiing Skijor 34:58 7.52 km (4:39 / km) +74m 4:26 / km
shoes: Atomic Worldcup Skate '11
Sugarbush Service Road Skijoring Roux
3:21 PM; Washburn, WI
-9.9 °C; Cloudy
First time out with dog power this season. Conditions wer soft, nice for Roux's paws, not so nice for speed. Encountered two pairs with dogs and one solo skier. Roux was well behaved and did a fine job for this first time!
3:21 PM; Washburn, WI
-9.9 °C; Cloudy
First time out with dog power this season. Conditions wer soft, nice for Roux's paws, not so nice for speed. Encountered two pairs with dogs and one solo skier. Roux was well behaved and did a fine job for this first time!
Thursday Dec 27, 2018 #
Strength 35:00 [1]
ahr:100 shoes: Barefoot
Stretching, Core and Stair Climbing
Bayview Beach House
When I am not Hiking or skiing the inland hills, it's very hard to get some elevation. So I combined climbing the stairs at home multiple times and doing a stretching or core strength section between the climbs. Got my 10 floors in and some sorely needed stretches.
Bayview Beach House
When I am not Hiking or skiing the inland hills, it's very hard to get some elevation. So I combined climbing the stairs at home multiple times and doing a stretching or core strength section between the climbs. Got my 10 floors in and some sorely needed stretches.
2 PM
Hiking 1:19:54 [1] 5.48 km (14:35 / km) +12m 14:25 / km
shoes: Rubber Boots
Onion to Sioux River
2:57 PM; Washburn, WI
0.9 °C; Snow
Couldn't spend this entire rainy day cooped up inside the house. As soon as it looked like there was more snow than rain coming down, the dogs and I were out. The snow was sloppy and a decent NE wind was driving it from our left. Quite a change from yesterday's shorter walk, when the wind had been from the west, ice shards and small floes were driven near the beach and pack was forming. Where little peninsulas had formed, I gave it a careful try, nothing strong enough to fully support me. Dogs were happy to move about. Some people had been out before us but nobody had gone all the way to the Sioux, where the slough was fully ice covered but the main channel was open. On the way back, I noticed some fresh boot prints and then saw the owners a long way ahead. As we were closing in, I noticed that they had a couple of dogs, The closer we came, the more I had to work on Roux to keep him with me. We got home just as they made it back to the parking area by the Onion. All three of us were sopping wet and my parka had just started to freeze in places.
2:57 PM; Washburn, WI
0.9 °C; Snow
Couldn't spend this entire rainy day cooped up inside the house. As soon as it looked like there was more snow than rain coming down, the dogs and I were out. The snow was sloppy and a decent NE wind was driving it from our left. Quite a change from yesterday's shorter walk, when the wind had been from the west, ice shards and small floes were driven near the beach and pack was forming. Where little peninsulas had formed, I gave it a careful try, nothing strong enough to fully support me. Dogs were happy to move about. Some people had been out before us but nobody had gone all the way to the Sioux, where the slough was fully ice covered but the main channel was open. On the way back, I noticed some fresh boot prints and then saw the owners a long way ahead. As we were closing in, I noticed that they had a couple of dogs, The closer we came, the more I had to work on Roux to keep him with me. We got home just as they made it back to the parking area by the Onion. All three of us were sopping wet and my parka had just started to freeze in places.
Wednesday Dec 26, 2018 #
8 AM
Hiking 41:49 [1] 2.44 km (17:08 / km) +2m 17:04 / km
shoes: Rubber Boots
Back 40
8:20 AM; Washburn, WI
-4.5 °C; Cloudy
Out to switch SD card and batteries in trail cam. Made a walk of it. The dogs had a little too much excitement, absconded at different times to follow some scent. But they returned, duly worried that they had lost their leadership. Nice walk back along the beach, where I beheld the Onion having shaved off quite a bit of the public beach.
8:20 AM; Washburn, WI
-4.5 °C; Cloudy
Out to switch SD card and batteries in trail cam. Made a walk of it. The dogs had a little too much excitement, absconded at different times to follow some scent. But they returned, duly worried that they had lost their leadership. Nice walk back along the beach, where I beheld the Onion having shaved off quite a bit of the public beach.
1 PM
XC Skiing Skate 1:11:11 16.79 km (4:14 / km) +270m 3:55 / km
shoes: Fischer RCS CarbonLite Skate
Mt. Ashwabay Skate Workout
1:13 PM; Washburn, WI
-3.5 °C; Cloudy
Nice workout at Mt. Ashwabay. Skied pretty much all trails groomed for skate skiing, Telford, Anchor, Seagull, Rollercoaster uphill, Sugarbush Road dog trail and even double-poled (mostly downhill) a portion of the Sugarbush classic only trail. The one trail I did not include was Jolly Long. Excellent coverage in most places, very firm with a couple cm of fluff on top. So glad I switched to my Fischers, the Atomic ar great in soft snow but not on the firm stuff.
1:13 PM; Washburn, WI
-3.5 °C; Cloudy
Nice workout at Mt. Ashwabay. Skied pretty much all trails groomed for skate skiing, Telford, Anchor, Seagull, Rollercoaster uphill, Sugarbush Road dog trail and even double-poled (mostly downhill) a portion of the Sugarbush classic only trail. The one trail I did not include was Jolly Long. Excellent coverage in most places, very firm with a couple cm of fluff on top. So glad I switched to my Fischers, the Atomic ar great in soft snow but not on the firm stuff.
XC Skiing Skate 4:36 0.99 km (4:39 / km) +12m 4:23 / km
shoes: Atomic Worldcup Skate '11
Telford Loop
1:02 PM; Washburn, WI
-3.4 °C; Cloudy
Testing Atomics for suitability fr today's ski. They do not like firm surface and I on't like that they don't like. Back to car to switch to Fischer RCS.
1:02 PM; Washburn, WI
-3.4 °C; Cloudy
Testing Atomics for suitability fr today's ski. They do not like firm surface and I on't like that they don't like. Back to car to switch to Fischer RCS.
Tuesday Dec 25, 2018 #
7 AM
XC Skiing Skate 1:33:00 25.54 km (3:38 / km) +407m 3:22 / km
ahr:149 max:167 shoes: Fischer RCS CarbonLite Skate
Hyland Man-made Skate Workout
7:38 AM; Hyland Park Reserve
-6.4 °C; Cloudy
Met Matt V for what was supposed to be an easy ski. Well, Matt may be not as good a skier as I am starting to be but he certainly has more strength and endurance, all I could do was try to hang on. Once he becomes a more polished skier, he'll be great. Excellent fastish workout.
7:38 AM; Hyland Park Reserve
-6.4 °C; Cloudy
Met Matt V for what was supposed to be an easy ski. Well, Matt may be not as good a skier as I am starting to be but he certainly has more strength and endurance, all I could do was try to hang on. Once he becomes a more polished skier, he'll be great. Excellent fastish workout.
Monday Dec 24, 2018 #
2 PM
Running: Interval 32:28 [1] 3.74 km (8:41 / km) +26m 8:23 / km
shoes: Hoka One One Tor Tech Mid WP
Energy Park Short
2:44 PM; Hamline Midway/Frogtown
-3.4 °C; Cloudy
Running and walking before Xmas Eve dinner at sister in law's.
2:44 PM; Hamline Midway/Frogtown
-3.4 °C; Cloudy
Running and walking before Xmas Eve dinner at sister in law's.
Sunday Dec 23, 2018 #
7 AM
XC Skiing Skate 2:08:12 34.98 km (3:40 / km) +594m 3:23 / km
ahr:149 max:165 shoes: Fischer RCS CarbonLite Skate
Hyland Man-mad Skate Workout
7:43 AM; Hyland Park Reserve
-5.0 °C; Cloudy
This was supposed to be an easy workout, turned out into an L3 test. I was good at holding back but the hills on this course make it hard to pace oneself and near impossible to keep the heart rate in L1 territory. A great workout, though, I was focusing on V2, which is finally coming close to where it should be. The other thing I focused on were fast sharp downhill turns. I noticed that I have a tendency to Push with my outside ski without lifting the inside ski at all. I focused on lifting the inside ski to point it where I am going and then pushing with the outside ski. Legs got tired but no sign of cramping. Very nice ski!
7:43 AM; Hyland Park Reserve
-5.0 °C; Cloudy
This was supposed to be an easy workout, turned out into an L3 test. I was good at holding back but the hills on this course make it hard to pace oneself and near impossible to keep the heart rate in L1 territory. A great workout, though, I was focusing on V2, which is finally coming close to where it should be. The other thing I focused on were fast sharp downhill turns. I noticed that I have a tendency to Push with my outside ski without lifting the inside ski at all. I focused on lifting the inside ski to point it where I am going and then pushing with the outside ski. Legs got tired but no sign of cramping. Very nice ski!
2 PM
Hiking 41:36 [1] 3.66 km (11:22 / km) +28m 10:57 / km
shoes: Hoka One One Tor Tech Mid WP
Energy Park Short
2:43 PM; Hamline Midway
-4.3 °C; Snow
Not the best walk, not because of the weather, which was blustery and snowy, thus excellent. Roux had filched two sticks of butter from the countertop and as I expected. was dealing with loose stool. The first one was a portion of it served on a firm turd, so I could actually coax it into a doggy bag. I disposed of it in a garbage can on Hamline U campus, which have, as you may know, spring loaded lids, to keep the racoons and squirrels out. We keep going and there is an icicle forming on the tip of my nose. I do what I always do, wipe it of with the back of my glove, which has some sort of a built in snot-clearing surface. But oh the horror, unnoticed by me, I had deposited a smidgen of doggy do on said glove which landed in my face, and worse yet, in my mouth. No surprise that I was spitting for most of the remainder of the walk.
2:43 PM; Hamline Midway
-4.3 °C; Snow
Not the best walk, not because of the weather, which was blustery and snowy, thus excellent. Roux had filched two sticks of butter from the countertop and as I expected. was dealing with loose stool. The first one was a portion of it served on a firm turd, so I could actually coax it into a doggy bag. I disposed of it in a garbage can on Hamline U campus, which have, as you may know, spring loaded lids, to keep the racoons and squirrels out. We keep going and there is an icicle forming on the tip of my nose. I do what I always do, wipe it of with the back of my glove, which has some sort of a built in snot-clearing surface. But oh the horror, unnoticed by me, I had deposited a smidgen of doggy do on said glove which landed in my face, and worse yet, in my mouth. No surprise that I was spitting for most of the remainder of the walk.