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Training Log Archive: cfosp1

In the 7 days ending Jan 25:

activity # timemileskm+m
  XC Skiing Classic4 4:09:30 26.68(9:21) 42.93(5:49) 713
  Hiking4 3:39:54 10.68(20:35) 17.19(12:48) 84
  XC Skiing Skijor4 2:14:40 21.37(6:18) 34.39(3:55) 501
  XC Skiing Skate1 1:28:08 13.33(6:37) 21.45(4:07) 248
  Total12 11:32:12 72.05(9:36) 115.96(5:58) 1546

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Saturday Jan 25 #

10 AM

XC Skiing Skijor 29:17 intensity: (25 @1) + (16 @2) + (16:46 @3) + (11:50 @4) 7.74 km (3:47 / km) +75m 3:37 / km
ahr:149 max:157 shoes: Fischer RCS CarbonLite Skate

Highland Skijoring Roux 2 Laps
10:43 AM; Hamline Midway/Como Park

-0.7 °C; Cloudy
Two laps with the Rouxter. Feeling tired from yesterday's ski. Explored the trail addition that goes onto the Highland HS sports fields. Makes the lap about 1 km longer. Many people out enjoying the excellent trail conditions.
2 PM

Hiking 1:07:26 intensity: (1:05:18 @1) + (47 @2) + (1:21 @3) 4.72 km (14:17 / km) +38m 13:44 / km
ahr:107 max:147 shoes: Asolo FSN 95

Energy Park Short
2:20 PM; Hamline Midway

0.5 °C; Cloudy
Uneventful walk.

Friday Jan 24 #

9 AM

XC Skiing Skate 1:28:08 intensity: (34 @1) + (30 @2) + (45:02 @3) + (31:53 @4) + (10:09 @5) 21.45 km (4:07 / km) +248m 3:53 / km
ahr:151 max:163 shoes: Fischer RCS CarbonLite Skate

Como Golf Course Skate Workout
9:50 AM; Hamline Midway/Como Park

-1.2 °C; Cloudy
Karl did a lap on the glacier while I switched boots and skis. We timed this right and got going for my four laps and Karl's second to fifth laps of skate skiing. Easier than classic with not kick but by no means an easy workout. I skated the first two laps aggressively, enjoying the control the softer top layer of the freshly groomed skate surface gave me for my V2. Paid attention to my ankle flexion and enjoyed the extra speed boost this gave me. Did not enjoy the cold glide wax I still had put on my skis for the Washburn and Ironwood trip from last week but that's an extra strength workout. Hung mostly behind Karl for the last two laps. We did an extra lap of the glacier without poles as a cool-down. Good workout.

XC Skiing Classic 22:45 intensity: (28 @1) + (2:10 @2) + (13:15 @3) + (5:22 @4) + (1:30 @5) 5.15 km (4:25 / km) +61m 4:10 / km
ahr:147 max:161 shoes: Atomic Worldcup Classic '13

Como Golf Course Classic Workout
9:22 AM; Hamline Midway/Como Park

-2.6 °C; Cloudy
Karl was going to skate ski but after putting a warmer kick wax (Swix V40) on, I was eager to see the results. Not so good, very good glide and a wee bit of kick, not enough to make striding enjoyable. I decided to switch to skate, initially thinking to cut my losses and head back to the car, but I finished the full lap. I think if I had used Rex PowerGrip Purple, I would have been fine.
2 PM

Hiking 30:35 [1] 2.62 km (11:40 / km) +4m 11:35 / km
ahr:99 max:116 shoes: Hoka One One Speegoat 4 GTX

Hamline Campus
2:17 PM; Hamline Midway/Frogtown

0.1 °C; Snow
Easy walk after hard AM workout under gently falling snowflakes.

Thursday Jan 23 #

8 AM

XC Skiing Skijor 37:48 intensity: (28 @1) + (3:01 @2) + (20:58 @3) + (8:20 @4) + (5:01 @5) 10.38 km (3:38 / km) +117m 3:27 / km
ahr:148 max:166 shoes: Fischer RCS CarbonLite Skate

Highland Skijoring Roux 3 Laps
8:17 AM; Hamline Midway/Como Park

-1.2 °C; Cloudy
Got about 5 cm of fresh snow, wanted to take advantage of it as long as it is fresh. Another skier with a golden retriever had just arrived and was taking off when i went back to the car because I grabbed my classic skis by mistake. We caught them were the climb along Edgecumbe flattens out a little. Kept Roux hauled in tight and we passed without incident. Had a fast first lap dropping off during second and third, but we got that third lap in, a first this season. The other skijorer dropped his dog and did a second lap by himself, we passed him by the end of our lap 3. Good workout for both of us.
3 PM

Hiking 51:02 intensity: (42:34 @1) + (8:28 @2) 3.63 km (14:04 / km) +7m 13:55 / km
ahr:115 max:130 shoes: Hoka One One Speegoat 4 GTX

Hamline Campus
3:18 PM; Hamline Midway/Frogtown

0.0 °C; Snow
Walk through a very quiet Hamline Campus. Finished up with Horton Park and forgot to turn off Garmin for so I also recorded shoveling what the plow deposited on driveway and pedestrian crossings.

Wednesday Jan 22 #

4 PM

Hiking 1:10:51 intensity: (1:04:57 @1) + (4:47 @2) + (1:07 @3) 6.22 km (11:23 / km) +35m 11:05 / km
ahr:108 max:148 shoes: Hoka One One Speegoat 4 GTX

Energy Park Lexington to Snelling
4:35 PM; Minneapolis-St. Paul

0.5 °C; Snow
First Lex to Snelling in a while. Couldn't quite tell if precip was rain, sleet or snow, since there was a little bit of accumulation, probably snow. Dogs thought it was awesome, espescially the off leash segment. Tried out my new Hoka trail runners, the Gore-Tex seemed to be working in this slushy snow.

Tuesday Jan 21 #

6 PM

XC Skiing Classic 1:25:20 intensity: (11:10 @1) + (11:29 @2) + (32:32 @3) + (7:33 @4) + (22:36 @5) 14.67 km (5:49 / km) +337m 5:13 / km
ahr:144 max:191 shoes: Atomic Worldcup Classic '13

EU MYR: 7 x 4:00 L4 Classic
6:29 PM; Battle Creek West

-9.5 °C; Clear
My first EU workout in quite some time. We had the option of classic or skate intervals. Since I am going to do the Birkie classic, I picked that for my workout.
My skis had two layers of grip tape, one a carry over from last year, it felt rather slow last weekend at ABR. Off it went this morning, replaced by a new layer of Rex base grip followed by two layers of Swix VR30. Perfect, a decent kick and decent glide. Coach Margie had some praise for me, about my climbing. The circuit had a good mix of double pole, kick-double pole and striding, even a spot of herring-boning. Six reps were on the program, since Patty had done only 5 by the time I was done, I joined her for her last rep. Glad to see that I am still able to get my HR up to the 180s. Very happy with this workout and the way the skis worked.

Monday Jan 20 #

9 AM

XC Skiing Skijor 32:21 intensity: (46 @1) + (3:53 @2) + (17:33 @3) + (1:42 @4) + (8:27 @5) 8.05 km (4:01 / km) +152m 3:40 / km
ahr:150 max:195 shoes: Atomic Worldcup Skate '11

Wolverine Skijoring
9:43 AM; Ironwood, MI

-9.1 °C; Clear
Gorgeous albeit cold morning. My fingers did not warm up during the half hour of skiing. Fastest tempo of the weekend, would have even been faster if Roux hadn't been sidetracked on two occasions, first by some dog or coyote markings trailside and then by a squirrel in a tree. Both times his move was so sudden that I skied over the lead. Finishing, we skied through a group of SW Minneapolis skiers who were working on classic technique, without any incidents. Good way to close out an active weekend!

Sunday Jan 19 #

9 AM

XC Skiing Classic 16:49 intensity: (1:56 @1) + (4:01 @2) + (10:14 @3) + (38 @4) 2.19 km (7:41 / km) +99m 6:16 / km
ahr:139 max:155 shoes: Atomic Worldcup Classic '13

Big Powderhorn Classic Ski
9:22 AM; Ironwood, MI

-6.9 °C; Cloudy
Had hoped Wolverine crew had groomed, but they hadn't come around Powderhorn yet. Even went to where the trail first comes along ski area to see if they were on their way. No luck, so I returned to chalet.
11 AM

XC Skiing Classic 2:04:36 intensity: (3:03 @1) + (7:14 @2) + (1:43:53 @3) + (9:31 @4) + (55 @5) 20.92 km (5:57 / km) +216m 5:40 / km
ahr:145 max:162 shoes: Atomic Worldcup Classic '13

ABR Classic Workout
11:05 AM; ABR Ski Trails, Ironwood, MI

-6.2 °C; Snow
Since Wolverine wasn't groomed I decided to join a carload to head to ABR. It never disappoints. Did 20+ km at an easy place.Good workout!
3 PM

XC Skiing Skijor 35:14 intensity: (23 @1) + (4:42 @2) + (24:22 @3) + (5:47 @4) 8.22 km (4:17 / km) +157m 3:55 / km
ahr:144 max:156 shoes: Atomic Worldcup Skate '11

Wolverine Skijoring Roux
3:57 PM; Ironwood, MI

-7.7 °C; Snow
Wolverine never disappoints either. Mellie jumped out of the car and started trotting down the road in a determined fashion. Since she's nearly deaf (and nearly blind), she did not even react. Took me a while to rein her in. Then off to the races with the dog who still hears and even listens occasionally. First, he needed a pit stop and then, he got tangled up multiple times. In spite of these snafus, we made decent time, because of the better snow conditions. We even added an additional beginner loop. Roux was happy! Including to be done.

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