Training Log Archive: O Steve!In the 7 days ending Feb 9, 2017:
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Thursday Feb 9, 2017 #
Note
I haven't mentioned it lately, because my knee is doing great.
After the cortisone shot it got better and now, after some time has gone by, it has slowly felt even better yet.....I notice it, it feels slightly tight with a bot of pain but it is really not bad, practically an afterthought. Daily Naproxen has seemed to help...and now I am trying to slowly ween off a daily dose.
If it starts hurting again I will get another cortisone shot.....but I wont go get one at the current level of pain which is slight but I have the shot as a back up plan as I need it......
After the cortisone shot it got better and now, after some time has gone by, it has slowly felt even better yet.....I notice it, it feels slightly tight with a bot of pain but it is really not bad, practically an afterthought. Daily Naproxen has seemed to help...and now I am trying to slowly ween off a daily dose.
If it starts hurting again I will get another cortisone shot.....but I wont go get one at the current level of pain which is slight but I have the shot as a back up plan as I need it......
Run 1:25:00 [3]
ahr:124
wanted to keep up my run with some endurance...long run with a run test at the beginning......
run test 15:00 @ 12:00 mile pace 117 HRA pretty good..
gand then run 11:26/mile pace for 8:30/ recovery walk 1:30 for 60:00 (x 6)
and then run 12:30 pace for 7:00 to finish...
felt pretty good....
run test 15:00 @ 12:00 mile pace 117 HRA pretty good..
gand then run 11:26/mile pace for 8:30/ recovery walk 1:30 for 60:00 (x 6)
and then run 12:30 pace for 7:00 to finish...
felt pretty good....
Hike 6:09 [3]
ahr:108
cool down after run...
Tuesday Feb 7, 2017 #
xc classic skiing 1:18:05 [3]
ahr:133
Loops at Hyland.....thought about running today but had the chance to ski early before school pick up and I took it.
Likely to ski the race Sunday, one other time and then the kortie....rest and race to close out the season.
Likely to ski the race Sunday, one other time and then the kortie....rest and race to close out the season.
Monday Feb 6, 2017 #
exercise bike 1:04:02 [3]
ahr:109
snap spin
weight training 11:13 [3]
ahr:111
Sunday Feb 5, 2017 #
Run 27:00 [3]
Run test
15:00 @ 12:00/mile 121 HRA....
and then just a bit of pace work....
5:00 @ 10:00/mile 135 HRA
2:00 @ 3.5 mph 125 HRA
5:00 @ 10:00/mile 143 HRA
15:00 @ 12:00/mile 121 HRA....
and then just a bit of pace work....
5:00 @ 10:00/mile 135 HRA
2:00 @ 3.5 mph 125 HRA
5:00 @ 10:00/mile 143 HRA
Hike 6:03 [3]
warm up and cool down
exercise bike 1:03:40 [3]
ahr:107
Saturday Feb 4, 2017 #
xc classic skiing 1:06:22 [3]
ahr:164 max:177
City of Lakes Loppet 21K....shortened to 15K or slightly less?
the short report, I will give this a B-, I just missed cracking the top half of the field finishing 78 of 152 top 51.37%. My percent back from the winner was solid and I beat the usual suspects and got a bit closer to some.
3 loops of a reported 4.7K loop. I waxed with FW HF Green over LF 0 white as recommended despite the higher temps....hard wax for artificial snow they say. I was hoping to not having to rewax my FW Tan on Kari and My skis from the Noq but no such luck....
I started up a bit in the field and tried to maintain my position but found myself losing places up the first extended hill...I seemed to lose on the hills where my kick was good but others seemed to be a bit better and I seemed to have slightly better glide, although not in a big difference. Pretty average skis which was fine...the course was a bit sugary on the uphill and race skied in but it was actually pretty good skiing....
Its a busy course with uphill, downhills, and turns and you never really get into a rhythm or groove....most of the time I was trying to maintain my position after a good start but slowly drifting back. Very satisfied all in all.
they did a good job but I miss skiing the point to point 21K course...glad I have had other races this year to "take the place" of this one.....It was fun but not my favorite way to race but the Loppet folks do all they can do when there is no snow....
the short report, I will give this a B-, I just missed cracking the top half of the field finishing 78 of 152 top 51.37%. My percent back from the winner was solid and I beat the usual suspects and got a bit closer to some.
3 loops of a reported 4.7K loop. I waxed with FW HF Green over LF 0 white as recommended despite the higher temps....hard wax for artificial snow they say. I was hoping to not having to rewax my FW Tan on Kari and My skis from the Noq but no such luck....
I started up a bit in the field and tried to maintain my position but found myself losing places up the first extended hill...I seemed to lose on the hills where my kick was good but others seemed to be a bit better and I seemed to have slightly better glide, although not in a big difference. Pretty average skis which was fine...the course was a bit sugary on the uphill and race skied in but it was actually pretty good skiing....
Its a busy course with uphill, downhills, and turns and you never really get into a rhythm or groove....most of the time I was trying to maintain my position after a good start but slowly drifting back. Very satisfied all in all.
they did a good job but I miss skiing the point to point 21K course...glad I have had other races this year to "take the place" of this one.....It was fun but not my favorite way to race but the Loppet folks do all they can do when there is no snow....
xc classic skiing 4:30 [3]