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Training Log Archive: cfosp1

In the 7 days ending Feb 1:

activity # timemileskm+m
  Hiking6 3:51:09 12.3(18:48) 19.79(11:41) 119
  XC Skiing Classic2 2:59:39 21.75(8:15) 35.01(5:08) 594
  Kayak: Lake1 2:00:00
  XC Skiing Skate1 1:40:06 14.48(6:55) 23.31(4:18) 204
  XC Skiing Skijor2 1:02:07 10.97(5:40) 17.65(3:31) 250
  Total11 11:33:01 59.5 95.76 1167

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Saturday Feb 1 #

2 PM

XC Skiing Skijor 32:16 intensity: (7:07 @1) + (1:33 @2) + (2:10 @3) + (1:55 @4) + (19:31 @5) 9.14 km (3:32 / km) +161m 3:15 / km
ahr:146 max:170 shoes: Fischer RCS CarbonLite Skate

Chuck & Don's Skijoring Loppet and One-Dog National Championship 2020
2:00 PM; Minneapolis-St. Paul

2.4 °C; Cloudy
Another year, another Skijoring Loppet. The course was hard and hilly but also fun! The snow was fast but there were some classic tracks left in the mittle of the trail that the groomer hadn't been able to erase. Roux did great during the first lap and, as expected, slowed down during the second. Heard many shouts of support while we left friends just in a blur. Mellie would not have been able to do this course because of her fear of going downhill fast. And Joel took some awesome pics with my Nikon! Great event!

Friday Jan 31 #

3 PM

Hiking 20:50 [1] 1.74 km (11:58 / km) +4m 11:50 / km
ahr:82 max:95 shoes: Asolo FSN 95

Hamline Campus
3:07 PM; Hamline Midway/Frogtown

0.9 °C; Cloudy

Thursday Jan 30 #

9 AM

XC Skiing Skate 1:40:06 intensity: (7:35 @1) + (30:18 @2) + (59:40 @3) + (2:05 @4) + (28 @5) 23.31 km (4:18 / km) +204m 4:07 / km
ahr:136 max:170 shoes: Fischer RCS CarbonLite Skate

Phalen Skate Workout 4 Laps
9:30 AM; St. Paul Phalen

-6.9 °C; Cloudy
Found a message from Karl, suggesting workout at Phalen. Always happy to oblige. Did the first lap no poles, than with poles. I couldn't get my quick release pin for the straps to go through all the way on my Yoko grip, since it seemed to work, I started skiing anyway. after only a few hundred meters, my strap cam out of the grip, the plastic insert had let go of the strap part. Seeing it separated in my hand, I now understand the mechanics: a little strap is inserted into the little plastic tongue, which in turn gets inserted int the grip. The locking pin goes to holes through the tongue and the strap within. Looks fixable but the second gear malfunction within a couple of days give me pause. Especially since the straps I was using had just replaced a pair of straps that had truly failed. The current one seems fixable. I will repair the stitches that hold the little strap in place and clean up the hole with a hot nail.
For the remaining three laps, I poled with a strapless left, dropping my pole three times. In spite of this snafu a very enjoyable ski.
2 PM

Hiking 30:08 intensity: (27:24 @1) + (2:44 @2) 2.6 km (11:35 / km) +7m 11:26 / km
ahr:101 max:127 shoes: Asolo FSN 95

Hamline Campus
2:16 PM; Hamline Midway/Frogtown

-2.9 °C; Cloudy
Just a short one.

Wednesday Jan 29 #

11 AM

XC Skiing Skijor 29:51 intensity: (33 @1) + (1:58 @2) + (22:22 @3) + (4:58 @4) 8.51 km (3:30 / km) +89m 3:20 / km
ahr:145 max:157 shoes: Fischer RCS CarbonLite Skate

Highland 9-Hole Skijoring 2 Laps Roux
11:15 AM; Hamline Midway/Como Park

-5.6 °C; Snow
Quick skijor at Highland with Roux. A little tired from last night's EU workout. Making the trail extension onto Highland HS athletic fields the new normal. This adds about 750 m to a lap. One short interruption during lap 1 when Roux went after a squirrel climbing up a trailside tree. Other than that, the little guy did well. Will rest him from now to the big event on Saturday, Chuck & Don's skijoring loppet.
4 PM

Hiking 50:32 intensity: (36:14 @1) + (11:27 @2) + (2:51 @3) 4.18 km (12:05 / km) +46m 11:28 / km
ahr:109 max:141 shoes: Asolo FSN 95

Energy Park Short
4:34 PM; Hamline Midway

-5.9 °C; Cloudy
Met Jamie on top of the Hamline pedestrian bridge ramp. Hadn't seen him at the EU practice last night so we caught up.

Tuesday Jan 28 #

10 AM

Hiking 49:51 intensity: (46:07 @1) + (3:31 @2) + (13 @3) 4.23 km (11:47 / km) +29m 11:24 / km
ahr:98 max:138 shoes: Asolo FSN 95

Energy Park Short
10:24 AM; Hamline Midway

-7.9 °C; Cloudy
Came by New Century School at recess time and the kids were squealing and barking at the dogs. Mellie was struggling a little in the deeper snow but otherwise happy to sniff for tasty morsels under the same. Needed to put her on leash because she wanders off, not hearing my directions any longer.
6 PM

XC Skiing Classic 1:33:22 intensity: (26:39 @1) + (14:26 @2) + (22:51 @3) + (5:28 @4) + (23:58 @5) 14.62 km (6:23 / km) +341m 5:43 / km
ahr:138 max:204 shoes: Atomic Worldcup Classic '13

EU MYR: 4 x 5:00 L4 Classic
6:20 PM; Battle Creek West

-8.5 °C; Cloudy
Went to Finn Sisu before workout to get some Rex PowerGrip Blue. After applying the wax, I read on skinnysi.com that Battle Creek had been groomed and tracked. was wondering what the difference would be. Kick was not quite as good as with Swix V30 last week but glide was good. Few classic skiers this week but Anatoly was in fine form. As usual, could not keep up with him. Had four decent intervals and then some work on transitions with Margie. Got a couple of coaching tips from Margie, One, looking farther ahead, she thought I was just looking too close to the tips of my skis. Followed that advice and indeed, kick and glide felt better. The other: no "hopping" on steep uphill sections, instead, making sure that the upward momentum of the hop is converted into a forward momentum. Good workout.

Monday Jan 27 #

2 PM

Hiking 53:30 intensity: (51:49 @1) + (1:23 @2) + (18 @3) 4.73 km (11:19 / km) +26m 11:00 / km
ahr:107 max:141 shoes: Asolo FSN 95

Energy Park Short
2:09 PM; Hamline Midway

-2.9 °C; Cloudy
Wanted to get a weight on Roux, we've been training quite a bit over the last couple of weeks, just making sure he isn't losing weight. so we stopped at Midway Animal Hospital, always a favorite for the attention and treats. Roux 62.5 lbs (28.3 kg) and Mellie 73 lbs (33.1 kg), both where they should be. Then the usual, except some new scents, because of the detour.

Sunday Jan 26 #

8 AM

Kayak: Lake 2:00:00 [1]
shoes: Necky Arluk II

ISK Pool Session
10:30 AM; Brooklyn Center, MN

25.0 °C;
Another pool session, this time without Pete as an instructor. Focused on working my hip snap along the edge of the pool, also just hanging upside down to get a feel where my body is at in that position. Also paddle around the busy pool to become more comfortable handling my kayak in close quarters.

XC Skiing Classic 1:26:17 intensity: (26 @1) + (21 @2) + (44:25 @3) + (36:42 @4) + (4:23 @5) 20.39 km (4:14 / km) +253m 3:59 / km
ahr:151 max:162 shoes: Atomic Worldcup Classic '13

Como Golf Course Classic Workout Tempo
8:30 AM; Hamline Midway/Como Park

-4.3 °C; Cloudy
After Friday's waxing fail, I applied a layer of Rex PowerGrip Purple this morning. Happy to report that kick and glide were super good. I set out to do 4 laps or 20 km at Birkie pace, just to see where I am at. I focused on transitions in the climbs and on picking the right style. I was able to maintain the tempo for all four laps and felt like I was able to maintain the pace easily beyond today's distance at the time I finished. Granted, Como does not have a challenge in terms of long climbs but i tried to make up by hammering those double poling sections. Good workout before my kayak pool session.
2 PM

Hiking 26:18 [1] 2.31 km (11:23 / km) +7m 11:13 / km
ahr:101 max:115 shoes: Hoka One One Tor Tech Mid WP

Hamline Campus
2:54 PM; Hamline Midway

-1.8 °C; Cloudy
Just a short one today, Had my workouts in the morning. there was some sort of police action on Englewood on the other side of Snelling. Looked like more than just a traffic stop.

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