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Training Log Archive: cfosp1

In the 7 days ending Jan 30:

activity # timemileskm+m
  Hiking5 5:44:13 15.32(22:28) 24.66(13:58) 5
  XC Skiing Classic2 5:31:19 35.12(9:26) 56.51(5:52) 945
  XC Skiing Skijor2 1:01:15 10.62(5:46) 17.1(3:35) 212
  XC Skiing Skate1 5:32 0.72(7:41) 1.16(4:47) 17
  Total9 12:22:19 61.78(12:01) 99.43(7:28) 1179
  [1-5]9 11:52:53

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Saturday Jan 30 #

10 AM

XC Skiing Classic 3:06:37 intensity: (4 @0) + (22:53 @1) + (2:15:44 @2) + (24:40 @3) + (3:16 @4) 30.77 km (6:04 / km) +471m 5:38 / km
ahr:144 max:164 shoes: Atomic Worldcup Classic '13

Mt. Ashwabay Classic Workout

-1.1° Cloudy 13
Feels like -5.0°
13 kph ESE wind
74% humidity
Source: K4R5

Tried to do as many trails with the least amount of repetition. It was rather a slog, about 1/3 of the trails had not been skied on and a good cm of fresh poder. Some trail section were decently fast, others, even skied on, were dragging. Not many skiers, most I saw at least twice. A good workout, not for speed, but for strength, endurance and sisu.

Friday Jan 29 #

10 AM

Hiking 1:16:33 [1] 5.95 km (12:52 / km)
ahr:111 max:134 shoes: Timberland Earthkeepers Mt. Ma

Onion to Sioux River

-7.2° Fair 6
Feels like -7.2°
6 kph SE wind
62% humidity
Source: K4R5

Thursday Jan 28 #

11 AM

XC Skiing Skijor 32:29 intensity: (10 @0) + (4:51 @1) + (15:39 @2) + (9:37 @3) + (2:12 @4) 9.55 km (3:24 / km) +109m 3:13 / km
ahr:144 max:159 shoes: Atomic Worldcup Skate '11

Jolly Long Skijoring

-10.0° Fair 6
Feels like -10.0°
6 kph WSW wind
67% humidity
Source: K4R5

Same issue with Lynn ahead of us, Roux wanted to wait for her after we passed. Luckily, Roux saw her take another trail and was fine. Engage Jolly Long clockwise today, exhilarating going down the steeper hills with Roux still pulling, or at least keeping up. Again, he pulled nicely or at least kept the line tout on the flats and uphills. We started a second lap on Jolly to get to Skid Road and from there to Abby's Road. Glad we did this, Skid Road is a lovely connector. Almost 10 km with the little guy who was near constantly pulling! I think this is the new normal workout loop when the two of us. are together!

XC Skiing Skate 5:32 intensity: (1:37 @1) + (3:55 @2) 1.16 km (4:47 / km) +17m 4:27 / km
ahr:136 max:149 shoes: Atomic Worldcup Skate '11

No-pole Cooldown

-10.0° Partly Cloudy 6
Feels like -10.0°
6 kph SE wind
67% humidity
Source: K4R5

And looking for Lynn ...
2 PM

Hiking 37:40 intensity: (28:26 @0) + (9:14 @1) 2.5 km (15:05 / km)
ahr:94 max:110

Wednesday Jan 27 #

12 PM

XC Skiing Classic 2:24:42 intensity: (46 @0) + (36:49 @1) + (1:14:38 @2) + (9:53 @3) + (21:56 @4) + (40 @5) 25.75 km (5:37 / km) +474m 5:09 / km
ahr:143 max:185 shoes: Atomic Worldcup Classic '13

EU MYR Classic Ladder Intervals

-11.1° Cloudy 7
Feels like -11.1°
7 kph NW wind
61% humidity
Source: K4R5

Followed Margie's instructions for descending a ladder 5 5-4 4-3 3-2-2. Dropped the 7:00 L3 for a longish cool-down, which definitely had a little L3 built in. My grip tape is starting to be marginal and needs replacing with either more of the same or some real kick wax. But it worked for today, made me emphasize the "squash the bug," as Margie calls it. Had herring bone only a couple of very steep sections. Trails were beautiful, had been groomed after the snow and seen little use since then. A light snow was falling most of the time, later the sun came out. I was dressed for the cold, during my cooldown, I put the buff over my nose for a few minutes, while skiing directly into the wind. Another excellent workout!

Tuesday Jan 26 #

8 AM

Hiking 1:18:07 [1] 5.44 km (14:22 / km) +2m 14:20 / km
ahr:95 max:118 shoes: Timberland Earthkeepers Mt. Ma

Onion to Sioux River

-8.9° Cloudy 9
Feels like -13.3°
9 kph NE wind
73% humidity
Source: K4R5

Monday Jan 25 #

2 PM

Hiking 1:18:56 [1] 5.72 km (13:48 / km) +2m 13:47 / km
ahr:89 max:109 shoes: Timberland Earthkeepers Mt. Ma

Onion to Sioux River

-7.8° Fair 9
Feels like -12.2°
9 kph NE wind
67% humidity
Source: K4R5

Sunday Jan 24 #

12 PM

XC Skiing Skijor 28:46 intensity: (8:54 @1) + (16:13 @2) + (3:12 @3) + (27 @4) 7.55 km (3:49 / km) +103m 3:34 / km
ahr:139 max:158 shoes: Fischer RCS CarbonLite Skate

Jolly Long Skijoring

-3.9° Mostly Cloudy 15
Feels like -8.9°
15 kph W wind
58% humidity
Source: K4R5

Awesome skijor with Roux at Mt. Ashwabay, today! Excitement was provided by Canski participants, then a squirrel and later a coyote crossing the trail. The latter two provided an additional boost in speed, but unfortunately no footage. I had my hands full to keep Roux on the trail.
4 PM

Hiking 1:12:57 [1] 5.06 km (14:26 / km) +2m 14:24 / km
ahr:99 max:125 shoes: Timberland Earthkeepers Mt. Ma

Onion to Friendly Valley Beach

-6.1° Fair 13
Feels like -11.1°
13 kph W wind
45% humidity
Source: K4R5




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