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Training Log Archive: O Steve!

In the 7 days ending Jan 21:

activity # timemileskm+m
  xc classic skiing3 4:18:46
  exercise bike1 1:00:08
  Run1 33:30
  Hike1 27:38
  weight training1 9:06
  Total5 6:29:08

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MoTuWeThFrSaSu

Sunday Jan 21 #

xc classic skiing 1:19:58 [3]
ahr:155

longer High tempo ski

Loops at Hyland....85% if max was HR average...very hard effort for entire ski.

classic track was in amazing shape for my afternoon ski....
Felt very tired and thought I might be getting sick until I realized I had given blood 2 hours before!

My harder training for the season is basically complete.....its now my favorite way to ramp up, race and rest....ace and rest with some skiing as needed in between....

Loppet 20K classic

trip to Canada arriving in Ottawa
Canadian ski marathon
Gatineau Loppet 27K classic

Kortie 29K classic

Friday Jan 19 #

xc classic skiing 1:24:05 [3]
ahr:142

wow Wirth!.....groomed on the 7.5K man made loop as classic heaven.....2 tracks on a best line for the entire loop....40F but the man made snow was holding up well and the course had world cup grooming .....because the master world cup starts tomorrow the course was in fantastic shape....I just had to play hooky from work and take advantage of this world class loop......I also skied the natural snow loops that are a bit thin but fun to ski some trails I hadn't skied in years....

I did was easy loop of man made and natural trails and then on race paced loop on the 5K loop

Thursday Jan 18 #

xc classic skiing 1:34:43 [3]
ahr:137

Kari and I could ski Wirth on the natural and man made loop so we did......rare that we have enough snow to ski all the trails at Wirth and the snow was thin but we got to do it. They are prepping for World masters so the man made was awesome

we skied form Wirth lake to the man made loop and back....fun outing with spouse. No real objective for this outing...just ski and enjoy the trails.

The course needs more snow for a good Loppet course....its to thin right now......

Wednesday Jan 17 #

Run 33:30 [3]
ahr:134

high tempo intervals

10 minute warm up with running bursts to get my knee ready...hence I listed my pure running as 3:30 minutes more than 30 minutes....

10 x 1 min @11:30 pace/ 1 min @ 10:30 pace/ 1 min @ 9:30 pace w/ 2 min walk recovery....doing 150's on last interval end

134 HRA for the entire 50 minute segment

file this under the "going down swinging" file.....one bad junk knee, one worst junk knee that hurt and a mega knee brace that rubs my skin off...its tolerable pain so I grin and bear it...yet I am still inching up my run ability on a very limited running schedule with intervals.......not sure where i will get to and if I can hold off the inevitable long enough to reach all my goals but it wont be from lack of trying....

Hike 27:38 [3]
ahr:134

walk portion of run workout

Monday Jan 15 #

exercise bike 1:00:08 [3]

recovery

weight training 9:06 [3]
ahr:100

15 x 15

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