Monday Jan 30 |
 | Note | |
| rhr:50 (injured) |
| Blew myself out on Sunday. Out at least until Friday. |
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| C • what did you do? 4 |
Sunday Jan 29 |
| Note | |
| |
| Marine/O'Brien 10.5 k freestyle |
| Orienteering 1:05:00 [3]*** 3 km (21:40 / km) | |
| spiked:18/22c |
| Permanent course at Lake Elmo. Random route trying to avoid trails as much as possible.
G,H,I,Q,R,J,S,T,U,V,K,L,W,X,M,Y,N,F,O,A, Finish (oh wait Molly and the van are gone),P,B Finish Oh good the van is back.
Tried to go easy, but started keeping splits, so had to back off a couple times. Ran within a couple feet of J and did not see it until I turned around after I thought I passed it.
I can tell its been awhile, but it was a blast. |
Saturday Jan 28 |
| Note | |
| |
| Governor's Cup 25 k Freestyle |
| Skate Skiing race 1:15:21 [4]25 km (3:01 / km) | |
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| Governor's Cup. Camp Ripley. Very Fast conditions. 36th overall. Excellent day. |
Friday Jan 27 |
| Note | |
| (rest day) |
| Race prep skis |
Thursday Jan 26 |
| Skate Skiing 10:00 [1]2.0 mi (4:59 / mi) | |
| |
| Tried for one more night at Battle Creek. No luck. Bewtween slush, brown spots and ice it just wasn't worth it. I'll just be a little more well rested for Saturday then I planned. We NEED snow. |
Wednesday Jan 25 |
| Skate Skiing 1:00:00 [3]16 km (3:45 / km) | |
| |
| Skied at Battle Creek with Molly. It was in great shape. Not skiing too hard, but the hills were work. I'm going to give it one more try tonight there before the warm-up kills it.
Governor's Cup on Saturday so another easy ski tonight with pick-ups and then rest tomorrow night. |
Monday Jan 23 |
| Classic Skiing 45:00 [2]10 km (4:30 / km) | |
| ahr:135 max:156 weight:178lbs |
| Went for an easy ski at Elm Creek. As I drove out I ran in to a snow burst. Not a good thing if you have klister on the botom of your skis. Ended up doing a lot of double poling. Kept easy effort until I fell for one of the dangers of Elm Creek--Traffic. A guy passed me and I of course had to keep up with him. It is such an easy trap to fall into. |
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| C • slow snow... 2 |
Sunday Jan 22 |
| Skate Skiing 2:00:00 [4]39 km (3:05 / km) | |
| |
| Skied with Dave at Baker Park. Very fast conditions and working pretty hard. I didn't have a whole lot left after the workout. |
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| C • Getting hold of me 1 |
Saturday Jan 21 |
| Skate Skiing 1:00:00 [4]18 km (3:20 / km) | |
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| Skied at French Park. Conditions were pretty good. Fairly hard effort. Not sure what i was going to be able to do on Sunday for a workout. |
Thursday Jan 19 |
| Other (Broomball) 45:00 [4] | |
| |
| With students after school. |
Wednesday Jan 18 |
| Skate Skiing 37:00 [2]9 km (4:07 / km) | |
| ahr:140 |
| Warm-up and easy ski between intervals at French Park. Skate conditions were excellent in most areas, with only a few icy spots. Pete--the classic isn't worth the trip. HR avg is approximate. I have an old cheap monitor so I just had to check it every once in a while and estimate. |
| |
| C • Skate vs. classic 1 |
| Skate Skiing intervals 28:00 [4]9 km (3:07 / km) | |
| ahr:152 max:160 |
| Aimed for level 4 intervals. Something I could keep up for about 1 1/2 hours or so. Think I got it. Skied an easy lap of the lit trail then a harder lap, but never full effort. Two laps of about 14 minutes. Just messing around with some training variety. Any thoughts on effectiveness of this workout? |
Tuesday Jan 17 |
| Skate Skiing 1:00:00 [2]15 km (4:00 / km) | |
| |
| Took a risk and skied at Wirth. It wasn't awful. the woods section on the back side of the Golf course was excellent. On the golf course was icy and without a headlamp i was skiing in no-man's land at times.
Very easy effort. |
Monday Jan 16 |
| Skate Skiing 2:05:00 [3]26 km (4:48 / km) | |
| |
| Skied North from OO with Molly. Went to 11k marker and turned around. Trail was being groomed as we skied. Got to ski up both sides of Fire Tower Hill. Again an easy ski, but intensity bumped up by the hills. It was snowing lightly at one point. Perfect day.
Entire weekend was a great midwinter training camp. Rest day tomorrow and then back to work. |
Sunday Jan 15 |
| Skate Skiing 1:10:00 [3]16 km (4:22 / km) | |
| |
| Easy ski on the Birkie Trail south from OO. A three for intensity because you can't ski around the hills. Warm day, just before sunset. Not much melting. |
| Skate Skiing (with Chariot) 40:00 [4]4 km (10:00 / km) | |
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| Skied with Jasper in the Chariot at Seeley Hills. My legs were feeling yesterday's race. Note to self: Don't let him out at the far point to "play." |
| Skate Skiing (with Jasper) 30:00 [1] | |
| |
| Skiing with Jasper. Not a lot of distance, but enough effort to log. Kind of like a hike with skis on and carrying a 37 pound pack. Actually out about an hour, but couldn't justify logging all of it. |
Saturday Jan 14 |
| Note | |
| |
| Seeley Hills Classic 42k |
| Classic Skiing race (Seeley Hills Classic) 2:48:24 [4]42 km (4:01 / km) | |
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| Weather conditions were perfect. Trail conditions were tough. Icy tracks with a lot of brown spots. Grip tape with Flouro spray over it worked as well as anything. Felt strong the whole race, didn't have much left at the finish. |
Friday Jan 13 |
| Note | |
| (rest day) |
| Travel to Hayward |
Thursday Jan 12 |
| Note | |
| |
| JDawg has joined AP. His first entry was a vigorous session of couch jumping. |
| Note | |
| (rest day) |
| Ski prep for Seeley Hills. Wouldn't have minded a short run, but had plenty to do. |
Wednesday Jan 11 |
| Classic Skiing 1:20:00 [2]13 km (6:09 / km) | |
| |
| Skied with Molly at Elm Creek. Trails still in good shape. Man made was perfect |
Tuesday Jan 10 |
| Classic Skiing intervals 15:00 [5]5 km (3:00 / km) | |
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| 5 X 3' intervals at Elm Creek. |
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| C • hard easy? 2 |
| Classic Skiing 1:20:00 [2]20 km (4:00 / km) | |
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| Classic skiing at Elm Creek. Warm up, rest, cool down and then easy skiing. Universal Klister. |
Saturday Jan 7 |
| Note | |
| slept:3.0 |
| First time ice fishing on Lake Mille Lacs with my family from Missouri. No workout, but plenty of food and carbo loading. (read "Beer drinking") I thought about a run on the lake, but decided I did not want to ruin a true Minnesota day with exercise.
Eelpout really are smelly and gross. |
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| C • ice fishing etc 2 |
Thursday Jan 5 |
| Running 36:57 [3]4.5 mi (8:12 / mi) | |
| |
| Franklin/Lake loop |
Tuesday Jan 3 |
| Note | |
| rhr:54 weight:182lbs |
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| |
| C • Assorted stuff 10 |
| Trail Running 35:23 [4]4.0 mi (8:51 / mi) | |
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| Ran on Wenchell Trail along MS River. Out and back to Franklin Bridge. Slushy snow was a blast to run in
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Monday Jan 2 |
| Skate Skiing intervals 16 [5]5.5 km (3 / km) | |
| |
| 1' on 1' off X 8 2 sets. at Hyland |
| Skate Skiing 1:24:00 [2]22 km (3:49 / km) | |
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| Skied at hyland. Conditions weren't bad. Last day of holiday schedule. Tomorrow back to realistic training schedule |