Training Log Archive: O Steve!

Long skate as the last main prep for the Northshore Inline Skate Marathlon

The plan was to try to skate easy and throw in some firm pace segments also....

I forgot my HR monitor so I just had my timed segments to guage what I was doing.....74F sunshine and winds at 20 mph with some gust...

1:49 Park Siding to Punch
18:39 Punch to Sabo (good tail wind..)
20:38 Sabo to Punch (easy pace)
19:09 Punch to Sabo (easy pace)
20:12 Sabot to Punch (pushed into the wind)
19:42 Punch to Sabo (easy pace)
21:16 Sabo to Punch (pushed as best I could, legs feeling it and required concentrating...form breaking up a bit)
1:23 Punch to Park Siding

2:02:50 for 23.2 miles....5:17/mile....would translate to a 2:18 marathon....

I am hoping with a point to point skate with average weather and picking up some decent drafting opportunities I will go about 2:05 or so and be close to mid pack....I think with rest....my training will get me close to this.

C • Good luck. I hope the weat... 2

just getting a little skate time in before my dress rehearsal tomorrow...

Skated easy.....tail wind going out to sabo...headwind coming back..

1:44 park siding to Punch 103 HRA
20:19 Punch to Sabo 108 HRA
21:52 Sabo to Punch 124 HRA (headwind)
1:40 Punch to park siding 123 HRA

about 116 HRA for the skate averaging about 5:33 average/mile....

tomorrow I skate long....

warm down walk back to home....

Run test
15:00 @ 12:00 pace. 126 ahr....127 @ 10....133@ 15
Seems like progress

Goals and Adventures shaping up for the next 12 months....some thing to really look forward to:

General plan

Inline skate marathon....hoping to finish mid pack

after that I switch my focus to roller skiing a bit to get my arms ready and keep up some running, and weight training....along with the usual filler....and throw in some singletrack mt biking that I love and is good xc ski prep....good for distance workouts...

get on snow for xc skiing when its available...

planning to ski:
Sisu 15K classic
Noq 24K classic with Kari and a little 2 night stay
City of lakes Loppet 21K
Kortie Friday 29K classic....

(was looking at Seeley classic but seemed like to much...and wanting to do some races skating but I just love to classic these races.....I will train skating some and look to next year....)

In March I am doing the 5 day North Shore Trek informal ski tour covering about 130K in 4 days...point to point. This group is doing a ski I have been planning and wanting to do the last 10 years. I am excited to join a group that has the same goal I have always had...ski a point to point tour with lodging on the North shore.....

After the ski above I will focus on get back a faster pace on my run (after maintaining all winter) and prepping for 4 or 5 Triathlons ( for USAT sanctioned races I think I will be considered 60 years old...new age group in those e races?)

Also, I July of next year, Kari, Sydney and I with my mother in law will spend 18 days in Bavaria and Italy doing some epic hiking and vacationing......
....and Kari and I will do a Mountain climb trail run race in Austria that has 1,000 participants......we will have to train some hills to be respectable....

So next summer is to prep and race well in sprint triathlons while also prepping for our mountain hiking and trail race.

key workout....run tempo paced segments and start the process of trying to get my racing pace down...

Snap treadmill...old matrix model

Main objective was 2 x 10 minutes at tempo pace with a 5 minute recovery in between....

warm up was 15 min run at 12:30 pace to test HR against the past....and then tempo efforts

15:00 run test 128 HRA with 133 ending HR.....

5:00 walk recovery at 3.7 mph 112 HRA

10:00 at 10:31 pace 139 HRA (note...started at 10:00/mile pace but thought it was a bit to much after 2:00 went to 10:31)
5:00 walk at 3.5 mph pace 123 HRA
10:00 at 10:31 pace 146 HRA

comments: tough to face that 10:31/mile is my current tempo pace but to rebuild I need to do this right and hit the right HR zones... also, my run test should be at 12:00/mile not 12:30....I am slower than 2 years ago but not way off.....I can rebuild this I believe.....

walk warm up cool down part of run.....except for the 5 min walk recovery between tempo efforts....

with the last 2 days of rain it looks like I will only get one more long skate/dress rehearsal for the inline marathon...likely will do it Sunday.......I will put in some short more intense skates till then but make sure to be ready for Sunday....

I am hoping to get in two more long skates before the Northshore InLine marathon but not sure if I can make this happen....I need to skate long today or tomorrow to have a chance at two.....recovery is the issue also....

If I can only get in one more long skate I will incorporate some tempo segments within to make it a good dress rehearsal and make sure the 6 days leading up are easy workouts to save it for race day....

15 x 15 x 3