Training Log Archive: AliCIn the 7 days ending Dec 26, 2010:
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Sunday Dec 26, 2010 #
11 AM
XC skiing 1:21:32 11.93 mi (6:50 / mi) +338m 6:17 / mi
ahr:145 max:172 rhr:50
Skiing in the states for the first time of the season! At Prospect, which had good cover, and should have more on the way, unless storm stays too south.
Skated around with my map holder and the really not-so-good hand-drawn trail map. Lengths of trails inaccurate as were angles at junctions, although at least the number of trails at the junction was right except for in one place, I think I skied all the trails that were groomed.
*Tons* of people asked me what the heck I was doing with my map holder. =) So now a good-sized handful more people in the world know ski-o exists. Woo! (Some, maybe most, also learned normal orienteering exists in the process...)
Did 4 or 5 x 5 minutes L4 intervals, trying to read map a bit during those too. Just skating though, not ski-o technique.
Also saw loads of people out there too- Angus McCusker and girlfriend as soon as I got there, Cosmo Catalano, from Dartmouth, who I haven't seen in years in lodge, with Mike Shannon too, never knew him super well, but did race his little sister tons over the years... Saw Tyne Pike-Springer and family out on the trails, she was an alpine skier at SMS at the same time as me who switched to nordic and actually did ok with it. Also saw Morgan Smyth, wonder is she still training for racing?
Skated around with my map holder and the really not-so-good hand-drawn trail map. Lengths of trails inaccurate as were angles at junctions, although at least the number of trails at the junction was right except for in one place, I think I skied all the trails that were groomed.
*Tons* of people asked me what the heck I was doing with my map holder. =) So now a good-sized handful more people in the world know ski-o exists. Woo! (Some, maybe most, also learned normal orienteering exists in the process...)
Did 4 or 5 x 5 minutes L4 intervals, trying to read map a bit during those too. Just skating though, not ski-o technique.
Also saw loads of people out there too- Angus McCusker and girlfriend as soon as I got there, Cosmo Catalano, from Dartmouth, who I haven't seen in years in lodge, with Mike Shannon too, never knew him super well, but did race his little sister tons over the years... Saw Tyne Pike-Springer and family out on the trails, she was an alpine skier at SMS at the same time as me who switched to nordic and actually did ok with it. Also saw Morgan Smyth, wonder is she still training for racing?
C • Map 2
2 PM
XC skiing - dp 1:00:09 8.03 mi (7:29 / mi) +190m 6:59 / mi
ahr:143 max:168
Double pole around, this time with maps from Högbo, because I was bored of Prospect. Almost all double pole, but did other narrow-trail spastic technique to get up hills when arms failed. The transitions between dp and this technique and normal marathon skate need to become natural.
But I do feel like a total goof-muppet doing the narrow trail bizarre technique when there is a perfectly nice wide groomed trail- and other people watching. Not good technique modeling for the highschool skiers around, but I think it's so bad, that that should be pretty darn obvious!!
But I do feel like a total goof-muppet doing the narrow trail bizarre technique when there is a perfectly nice wide groomed trail- and other people watching. Not good technique modeling for the highschool skiers around, but I think it's so bad, that that should be pretty darn obvious!!
Saturday Dec 25, 2010 #
7 AM
Running 52:12 6.11 mi (8:33 / mi) +156m 7:55 / mi
ahr:143 max:171 rhr:54
Christmas run loop, but alone because the Steph came down with a cold yesterday, boo, but tis the season... Felt ok, and super quiet out there, no cars except on busy road, and just two guys walking their dogs. Nice morning!
Resting HR finally back down almost to normal, feeling more over the cold.
Resting HR finally back down almost to normal, feeling more over the cold.
8 AM
Strength 14:00 [1]
Core with Eric and Stephi, side plank were done as part of 10 min abs, so only 14 min total. Stomach weak from probably yesterday's specifc strength + day before's core...
Friday Dec 24, 2010 #
2 PM
Rollerskiing 46:21 5.8 mi (7:59 / mi) +150m 7:24 / mi
ahr:141 max:179 rhr:58
Specific strength workout with the Steph! 3 x drills, 2 x all the way up the hill, first time I got Steph by a tiny bit, next time we were even.
I don't really feel that good yet, still recovering from some mix of: lots of training last week, the cold I've had, jet lag, or the peanut allergy I had last night an all associated drugs to treat it (worked with just a variety of antihistimines, didn't need to go to hospital, which is really great, would have kinda put a damper on the evening.) Feel it, but morning HR still highish too at 58 this morning, maybe just a bit more time...
I don't really feel that good yet, still recovering from some mix of: lots of training last week, the cold I've had, jet lag, or the peanut allergy I had last night an all associated drugs to treat it (worked with just a variety of antihistimines, didn't need to go to hospital, which is really great, would have kinda put a damper on the evening.) Feel it, but morning HR still highish too at 58 this morning, maybe just a bit more time...
Thursday Dec 23, 2010 #
Note
Changing my HR zones on my Garmin. Because my vision of what L4 and L5 means is not what corresponds to my current zones.
My view: L5 should be VOmax, thus definitely anerobic, and not sustainable for >5 or so minutes, so like a mile running effort. L4 should be a level sustainable for longer, say, up to about 10k running race? L3 longer than that. L2 pretty easy, L1 really easy. I'll see how this breakdown works, may tweak further.
Before:
1: 90-120
2: 120-140
3: 140-150
4: 150-170
5: 170-185
Now:
1: 90-130
2: 131-154
3: 155-166
4: 167-176
5: 177-187
My view: L5 should be VOmax, thus definitely anerobic, and not sustainable for >5 or so minutes, so like a mile running effort. L4 should be a level sustainable for longer, say, up to about 10k running race? L3 longer than that. L2 pretty easy, L1 really easy. I'll see how this breakdown works, may tweak further.
Before:
1: 90-120
2: 120-140
3: 140-150
4: 150-170
5: 170-185
Now:
1: 90-130
2: 131-154
3: 155-166
4: 167-176
5: 177-187
Strength 16:00 [1]
The new "core" core workout- now including arms for a nice square 16 minutes. Stephi joined for abs and back.
10 min abs, 2 min back, 2 min side plank, 1 min push-ups, 1 min dips. I did 15 push ups in that one minute, for a skier, I am firmly in the pushup-pathetic category. =)
10 min abs, 2 min back, 2 min side plank, 1 min push-ups, 1 min dips. I did 15 push ups in that one minute, for a skier, I am firmly in the pushup-pathetic category. =)
11 AM
Running 42:28 5.5 mi (7:43 / mi) +60m 7:28 / mi
ahr:149 max:175
Run around the Stringham-Bushwick-Lauer 5.5 mile loop with the Steph! Felt pretty good, and fun to chat away!
We were hoping to go ski at Prospect, but decided 4hr trip wasn't worth it, and then rollerskiing wasn't a good plan with the wee bit of snow accumulation on the roads this morning. Probably rollerski tomorrow.
No hamstring twinges at all, despite the decent pace and distance, and so far no knee/upper tibia pain either. Might be really getting over these?
We were hoping to go ski at Prospect, but decided 4hr trip wasn't worth it, and then rollerskiing wasn't a good plan with the wee bit of snow accumulation on the roads this morning. Probably rollerski tomorrow.
No hamstring twinges at all, despite the decent pace and distance, and so far no knee/upper tibia pain either. Might be really getting over these?
Wednesday Dec 22, 2010 #
Note
rhr:58 (sick) (rest day)
Resting HR going back down from having this cold, and feel better, happy it doesn't seem to be developing into something worse. Long travel day ahead, but with a direct flight out of Stockholm, looks like much of the Europe-chaos should be avoided!
Tuesday Dec 21, 2010 #
9 AM
XC skiing 9:44 1.13 mi (8:37 / mi) +12m 8:20 / mi
ahr:138 max:161
C • Brrr 7
Ski-O 25:43 3.08 mi (8:21 / mi) +17m 8:13 / mi
ahr:151 max:163 rhr:66
Sprint training, #1
Sprint training was a cool little sprint, in really detailed trail networks in marshes, good practice! Pretty darn cold at at -12C when we emerged from car...
Went off really trying to go and sprint, and then made a mistake to #2. Which I guess is the point, train hard, learn how you make mistakes and how to avoid them. I simplified it to note left, take next right, except I missed a right on the map... realized quickly, but lost time for sure.
After that, was a bit less keen to really push it and felt a bit drained b/c of cold, but kept trying to go reasonably quick and use good narrow-track moving-forward technique- which feels like terrible ski technique, but I guess is the fastest way forward on these trails! 3 of my other routes were maybe not the fastest, although close. Have to learn to find the right option, because often there is one, and that matters!
Sprint training was a cool little sprint, in really detailed trail networks in marshes, good practice! Pretty darn cold at at -12C when we emerged from car...
Went off really trying to go and sprint, and then made a mistake to #2. Which I guess is the point, train hard, learn how you make mistakes and how to avoid them. I simplified it to note left, take next right, except I missed a right on the map... realized quickly, but lost time for sure.
After that, was a bit less keen to really push it and felt a bit drained b/c of cold, but kept trying to go reasonably quick and use good narrow-track moving-forward technique- which feels like terrible ski technique, but I guess is the fastest way forward on these trails! 3 of my other routes were maybe not the fastest, although close. Have to learn to find the right option, because often there is one, and that matters!
Ski-O 27:56 3.02 mi (9:15 / mi) +17m 9:05 / mi
ahr:140 max:153
Sprint training #2
Went around a second time, after adding a layer, (chilly out!!). This time did all different routes to the controls, which was an improvement on a few, but mostly longer/more confusing/up hill on narrowness.
Went around a second time, after adding a layer, (chilly out!!). This time did all different routes to the controls, which was an improvement on a few, but mostly longer/more confusing/up hill on narrowness.
XC skiing 9:19 0.84 mi (11:09 / mi) +14m 10:36 / mi
ahr:126 max:150
1 PM
Ski-O 1:03:03 5.93 mi (10:38 / mi) +35m 10:26 / mi
ahr:142 max:157
A course I drew in the morning using the all-controls map. But the controls were taken in while we had lunch in the hut, although it's not hard to find ski-o controls in general, so doesn't take away much.
Think I had 2 times I skied past turns I meant to take, but that was it for mistakes. Getting more used to this whole ski-o thing, but much to still improve, for sure!
Think I had 2 times I skied past turns I meant to take, but that was it for mistakes. Getting more used to this whole ski-o thing, but much to still improve, for sure!
XC skiing 3:34 0.43 mi (8:18 / mi) +3m 8:07 / mi
ahr:134 max:151
Final short ski around the stadium loop, no poles, with Alex, almost sunny out!
Monday Dec 20, 2010 #
10 AM
Ski-O 1:07:51 6.04 mi (11:14 / mi) +46m 10:58 / mi
ahr:144 max:159 (sick)
Corridor-o training at Högbo
Felt a bit sluggy, being ill, but wanted to train, because really don't have many opportunities like this! The corridor-O wasn't too different than normal, it didn't seem, because I feel like you're never really aware of the big picture, you just want to know about the trails you'll use, and if anything, the corridor just highlighted those.
Someone at the camp recommended verbalizing your route choices to a partner, I was skiing alone but made myself say choices out load, which totally worked, knew what I should do at each junction! Not that I think I'd have the breath to spare doing that in a race, but cool to see that commitment to a route really work.
Felt a bit sluggy, being ill, but wanted to train, because really don't have many opportunities like this! The corridor-O wasn't too different than normal, it didn't seem, because I feel like you're never really aware of the big picture, you just want to know about the trails you'll use, and if anything, the corridor just highlighted those.
Someone at the camp recommended verbalizing your route choices to a partner, I was skiing alone but made myself say choices out load, which totally worked, knew what I should do at each junction! Not that I think I'd have the breath to spare doing that in a race, but cool to see that commitment to a route really work.
1 PM
Ski-O 57:13 5.21 mi (10:59 / mi) +49m 10:40 / mi
ahr:158 max:168
Line-O training at Högbo Bruk
We got some tips on training and narrow-trail skiing from one of the o-trails groomers who was very nice and used to, or still ski-o's. Despite the cold, I was kinda psyched and took this a bit harder than the plod this morning. (Think paces are similar because the line-o made us go up lots of hills on narrow trails, which is slow!)
Really good fun, had my Garmin set to beep at me when HR went above 165 so I really didn't start going to hard. Fun to play with techniques, dart in and out of trees. First half I had no tracks, so totally picking my way, after that, had Alex and Greg's tracks which were going the other way around, but still really made sure to stay on top of my map. Twice I went past a turn, but realized both really quickly. Was more consistently right once I started talking to myself again towards the end.
We got some tips on training and narrow-trail skiing from one of the o-trails groomers who was very nice and used to, or still ski-o's. Despite the cold, I was kinda psyched and took this a bit harder than the plod this morning. (Think paces are similar because the line-o made us go up lots of hills on narrow trails, which is slow!)
Really good fun, had my Garmin set to beep at me when HR went above 165 so I really didn't start going to hard. Fun to play with techniques, dart in and out of trees. First half I had no tracks, so totally picking my way, after that, had Alex and Greg's tracks which were going the other way around, but still really made sure to stay on top of my map. Twice I went past a turn, but realized both really quickly. Was more consistently right once I started talking to myself again towards the end.
XC skiing 7:24 0.61 mi (12:08 / mi)
ahr:149 max:159
Practicing the hop-on-one, glide-on-straight ski, mismatched pole timing technique in the stadium. Sure was awkward, esp. to my left side, but I guess quick and more powerful than a straight dp for slight ups.