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Training Log Archive: cfosp1

In the 7 days ending Nov 30, 2019:

activity # timemileskm+m
  XC Skiing Skate3 3:50:17 35.06(6:34) 56.42(4:05) 838
  Hiking4 3:32:40 11.35(18:44) 18.27(11:39) 150
  XC Skiing Classic1 1:59:15 12.84(9:17) 20.66(5:46) 270
  Strength: weights1 1:04:31
  XC Skiing Skijor2 1:00:30 6.97(8:41) 11.21(5:24) 108
  Running1 20:29 2.38(8:36) 3.83(5:21) 24
  Total9 11:47:42 68.59 110.39 1390
  [1-5]9 11:24:09

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Saturday Nov 30, 2019 #

9 AM

XC Skiing Skijor 41:03 intensity: (9:06 @1) + (17:39 @2) + (14:14 @3) + (4 @4) 7.63 km (5:23 / km) +87m 5:05 / km
ahr:129 max:152 shoes: Atomic Worldcup Skate '11

Mt. Ashwabay Skijor Workout
9:35 AM; Washburn, WI

-2.3 °C; Snow
Forgot to turn Garmin back on after putting Roux on lead beyond the bumpy downhill at the start. Would have been another 2.5 km for a total of 10 km. The little guy was pulling well today! We skijored to the Nourse sugar shack, decided to do the loop to the trail split twice because of the snafu with the timer. took a wrong turn which I thought was another ski trail but realized it was part of the CAMBA MTB trail system, which had been rolled. Roux was glad to be back at the car and I continued for a quick skate ski.

XC Skiing Skate 43:27 intensity: (3:11 @1) + (7:43 @2) + (27:47 @3) + (3:48 @4) + (58 @5) 7.87 km (5:31 / km) +152m 5:02 / km
ahr:140 max:159 shoes: Atomic Worldcup Skate '11

Mt. Ashwabay Skate Workout
10:32 AM; Washburn, WI

-1.8 °C; Snow
Did Sugarbush-Anchor-Seagull-Swiss Miss-Anchor-Sugarbush. The wind was howling, especially on top of the downhill area, open to the NE, from where the wind is blowing. The trails were all rolled, the climb up Seagull was actually the widest I've ever seen it. Wonder if this is only an early season impression. But it was bumpy and soft, but no complaints. After today's storm totals (30-40 cm expected) have been compacted, trails will be in awesome shape. There is a new trail section cutting off part of Anchor, if one is so inclined. Has a couple of nice hairpins.

Friday Nov 29, 2019 #

10 AM

XC Skiing Classic 1:59:15 intensity: (8:52 @1) + (43:01 @2) + (1:00:45 @3) + (4:22 @4) + (2:15 @5) 20.66 km (5:46 / km) +270m 5:25 / km
ahr:136 max:181 shoes: Atomic Worldcup Classic '13

ABR Classic Workout
10:56 AM; ABR Ski Trails, Ironwood, MI

-1.8 °C; Cloudy
Checked with my cohort yesterday to see if anyone was interested to head from Washburn to ABR. They all wanted to go to Mt. Ashwabay, in spite of no news on conditions and grooming. Just to be safe, I went to check before heading to Ironwood. It had been recently rolled, but no track set. One skier was out. So I headed to ABR.
After an hour drive and checking myself in, I headed out. Last year's leftover grip tape should do just fine, but just to be safe I threw some appropriate waxes and a cork into my fanny pack. Beautiful scenery, an ample snow base and the usual perfect ABR grooming greeted me. Given the early season, the shoulders of the tracks were soft and my poles went right through more often than not. Very few wet spots in boggy areas. Both to be expected. I don't recall all the trails I took, River, Hemlock, Tamarack, Wolf Tracks, Bard's Bump, Sunset, Blueberry Bluffs, Cherry Dairy, to name most. I avoided all black trails.
Kick was generally adequate, could have been a little better. Just after being past my 2 hr workout goal, I wanted to freshen up the wax with some purple but it wasn't in my bag. After returning, I found it in the car, must have not aimed correctly. Oh well, an additional opportunity to work on kicking with emphasis.
On the way back to the warming house, I saw Elliott N-B walking towards me, top EU, bottoms Central HS Arctic Commando. Told me he was there with the EU Junior and as I drove away, I was able to say hi to coaches Liz P and Tom J.
Awesome morning ski at ABR and totally worth the drive!

Thursday Nov 28, 2019 #

6 AM

XC Skiing Skate 1:18:57 intensity: (1:38 @1) + (6:13 @2) + (37:07 @3) + (22:45 @4) + (11:14 @5) 21.6 km (3:39 / km) +296m 3:25 / km
ahr:148 max:166 shoes: Fischer RCS CarbonLite Skate

Hyland Skate Ski
6:59 AM; Hyland Park Reserve

-5.3 °C; Cloudy
Early Thanksgiving morning ski at Hyland. Freshly groomed, the snow covered up the dirt and leaf litter that had been appearing during the warm spell. Excellent conditions for both skate and classic. Only saw Dan from EU, nobody else I know. The trail has been expanded for another 200 m, to where the Frogtown loop connects. It looked like some skiers had entered Frogtown loop, checked it out, it was too rough, not really groomed, so I turned back.
Workout: kept myself in check. Sequence of laps:
1 no-pole
1 double pole
7 regular skate (working on my V2, especially up the bump by the play area and the less steep part of the Hill going up
1 double pole
1 no-pole
2 PM

Hiking 22:43 intensity: (17:46 @1) + (3:02 @2) + (1:55 @3) 1.96 km (11:35 / km) +14m 11:11 / km
ahr:111 max:143 shoes: Hoka One One Speedgoat 2

Burnsville Dog Walk
2:36 PM; Minnesota River Bottoms

-3.2 °C; Cloudy
Taking the dogs out before the big turkey feast and long trip to Washburn.

Wednesday Nov 27, 2019 #

9 AM

XC Skiing Skijor 19:27 intensity: (2:26 @1) + (15:44 @2) + (1:17 @3) 3.58 km (5:26 / km) +21m 5:17 / km
ahr:127 max:140 shoes: Elan RB Classic Skis

Hamiline Midway Skijoring
9:47 AM; Hamline Midway/Frogtown

-1.7 °C; Cloudy
Ceremonial opening skijor on the neighborhood streets. One has to be quick to avoid having too much dirt mixed in with the snow. Used Lynn's old Elan RBs as rock skis. Mellie can't do this anymore and Roux was a trooper the first time out.

Tuesday Nov 26, 2019 #

12 PM

Strength: weights 1:04:31 intensity: (59:18 @1) + (5:13 @2)
ahr:107 max:129 shoes: Hoka One One Challenger ATR 4

eGym x 4
1:12 PM; Midway YMCA

20.0 °C;
Negative workout, each exercise 15 reps, circuit x 4:
First weight is for concentric, second is the eccentric phase

Chest press-26.76 kg-40.14 kg
Leg extension-36.29 kg-54.44 kg
Back trainer-41.28 kg-61.92 kg
Lat pulldown-52.16 kg-78.24 kg
Leg press-92.99 kg-139.25 kg
Seated row-38.10 kg-57.15 kg
Leg curl-24.49 kg-36.74 kg
Abdominal trainer-28.12 kg-42.18 kg
Shoulder Press-18.6 kg-27.9 kg

Hiking 44:12 intensity: (44:08 @1) + (4 @2) 4.02 km (11:00 / km) +38m 10:30 / km
ahr:103 max:121 shoes: Asolo FSN 95

Energy Park Short
2:48 PM; Minneapolis-St. Paul

1.4 °C; Snow
Only Roux, today. A few snowflakes in the air!

Running 10:24 intensity: (24 @1) + (35 @2) + (4:24 @3) + (2:47 @4) + (2:14 @5) 1.94 km (5:22 / km) +19m 5:07 / km
ahr:149 max:160 shoes: Hoka One One Challenger ATR 4

Midway Y to Home
2:21 PM; Hamline Midway

1.7 °C; Cloudy
It's snowing! Just a few flakes, but makes me happy!

Running 10:05 intensity: (35 @1) + (24 @2) + (9:06 @3) 1.89 km (5:20 / km) +5m 5:16 / km
ahr:142 max:151 shoes: Hoka One One Challenger ATR 4

Home to Midway Y
12:53 PM; Hamline Midway

1.9 °C; Cloudy
Warm-up before eGym.

Monday Nov 25, 2019 #

2 PM

Hiking 43:36 intensity: (31:24 @1) + (7:02 @2) + (3:56 @3) + (1:14 @4) 3.98 km (10:57 / km) +50m 10:18 / km
ahr:117 max:157 shoes: Hoka One One Clifton 2

Energy Park short
2:48 PM; Hamline Midway

5.5 °C; Cloudy
Just the walk on this rest day.

Sunday Nov 24, 2019 #

7 AM

XC Skiing Skate 1:47:53 intensity: (39 @1) + (1:54 @2) + (44:04 @3) + (38:27 @4) + (22:49 @5) 26.95 km (4:00 / km) +390m 3:44 / km
ahr:152 max:167 shoes: Fischer RCS CarbonLite Skate

Hyland Skate Ski
7:40 AM; Hyland Park Reserve

0.0 °C; Cloudy
Based on Aaron N's complaint, I tried as hard as I could to make this an easy workout. Well, an AHR of 152 is somewhere in L2 for me and in order to climb those hills without getting anywhere near an L1, I would have to unstrap my skis and walk up the hills veeery slooowly. Sugary snow pretty much everywhere didn't help either. But I skied a good half hour chatting with Peter, who came up all the way from Rochester to get some snow time. He hailed me in the parking lot when I arrived around 7:30 and introduced me to his GF. Other notable people were Dan, Karl and Bjorn, the latter two just when I was finishing my last lap. Time for the next activity, pool session with Inland Sea Kayakers, I resolved to tackle the roll this winter.
3 PM

Hiking 51:04 intensity: (17:00 @0) + (27:56 @1) + (6:08 @3) 4.01 km (12:45 / km) +25m 12:22 / km
ahr:93 max:121

Hiking 51:05 intensity: (6:33 @0) + (44:32 @1) 4.3 km (11:53 / km) +23m 11:34 / km
ahr:93 max:120 shoes: Asolo FSN 95

Energy Park Short
3:17 PM; Hamline Midway/Frogtown

6.4 °C; Cloudy
First, I saw my neighbors Mike and Jim chatting, went over to say hi. They were discussing the most recent Ramsey Cty property tax assessment. I recall seeing the most recent letter but have to admit that I didn't even open it. Mike, whose house is almost identical to ours had a 6% increase, which would be manageable. Jim, on the other had had a steep increase. However his is an owner occupied rental, which is probably assessed higher for that reason. The walk was not too exciting, it's always for the dogs, though. After I came back, I finished drying the kayak and put it away, took off the rack and checked in with my neighbor L, who was working on preparing the ice rink in his yard, got some very sad news from him, he was just diagnosed with a stage 4 cancer. Very sad, just a reminder that we need to live every day as if it was our last.

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