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Training Log: AliC

In the last 7 days:

activity # timemileskm+m
  Trail running2 1:59:50 11.43(10:29) 18.4(6:31) 282
  Rollerskiing2 1:56:59 19.08(6:08) 30.71(3:49) 374
  Running2 1:18:01 10.04(7:46) 16.16(4:50) 92
  Strength2 36:03
  Alpine skiing1 15:00 3.05(4:55) 4.91(3:03) 360
  Total8 6:05:53 43.6 70.17 1108
  [1-5]8 5:29:28
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Monday Nov 28 #

Note

Well, probably going to miss many of my Nov training goals. But here's the plan to finish up:
Mon - Distance rollerski, 1h30 + core
Tues - 3 x 13 min running tempo + drills
Wed - 1h20 distance run + core
Thurs - Rollerski intervals, pyramid

Sunday Nov 27 #

8 AM

Alpine skiing 15:00 [1] 3.05 mi (4:55 / mi) +360m 3:36 / mi
ahr:104 max:129

3 top-to-bottom runs at Mt. Sunapee on the one trail that was open (thanks to snowmaking). Fun to ski, hope to convince S to come along next time, but she's been pretty low-energy in recovery from whatever illness wiped her out for 4 days.
3 PM

Running 30:26 intensity: (9 @0) + (1:26 @1) + (26:09 @2) + (2:42 @3) 3.88 mi (7:51 / mi)
ahr:141 max:154

Just a little joggeroo before heading out to the Grantham Town Hall for tree lighting + holiday crafts. Stuff like this doesn't happen in Portland, appreciating the small-town vibe...

Saturday Nov 26 #

9 AM

Strength 18:52 intensity: (18:33 @0) + (19 @1)
ahr:73 max:91

2 PM

Rollerskiing 58:08 intensity: (17 @0) + (16:25 @1) + (40:30 @2) + (56 @3) 9.01 mi (6:27 / mi) +161m 6:07 / mi
ahr:130 max:156

Friday Nov 25 #

11 AM

Trail running 58:08 intensity: (27:42 @1) + (30:26 @2) 5.25 mi (11:04 / mi) +107m 10:25 / mi
ahr:126 max:147

Very chill trail run, legs pretty heavy feeling from yesterday. Almost zero wind, lake was glassy.

Thursday Nov 24 #

8 AM

Running 13:44 intensity: (42 @1) + (6:39 @2) + (6:18 @3) + (5 @4) 1.48 mi (9:17 / mi) +15m 8:59 / mi
ahr:147 max:160 shoes: HOKA Challenger ATR 6

Running 19:10 intensity: (11 @1) + (16:39 @2) + (1:41 @3) + (39 @4) 3.07 mi (6:15 / mi) +77m 5:48 / mi
ahr:138 max:163 shoes: HOKA Challenger ATR 6

Oof, New Hampshire sure does hilly 5ks! This was even hillier than the last (77 vs 73m climb) and it was nearly all at once up a giant hill at the beginning!

2nd woman overall, quite impressed by the younger woman (college, high school?) that beat me, she must have done 18:30 or below on this super-hilly course! Edit: Sophomore at Montana State, she has run low 17 min 5ks recently.

I was right on the heels of a guy from mile 1 to 2.5. He wanted me to pull maybe from 2, but I just didn't have it in me. He got me by 5-10s.

HR is clearly not reading right. This was L5.

Running 14:41 intensity: (7 @0) + (4:54 @1) + (9:40 @2) 1.61 mi (9:07 / mi)
ahr:127 max:141 shoes: HOKA Challenger ATR 6

Cool down with the woman who came in 4th. Turns out she's a physical therapist from the Czech republic who is an avid telemark skier. She at least knew what orienteering was!

Went quickly home to check on Sylvia who wasn't awake when I left. It looks like she's finally fever-free after 3.5 days!

Wednesday Nov 23 #

8 AM

Trail running 1:01:42 intensity: (8 @0) + (3:20 @1) + (58:13 @2) + (1 @3) 6.18 mi (9:59 / mi) +175m 9:11 / mi
ahr:134 max:150

Nice little trail run around Deer Pond loop, including the Balsams and Blueberry Loop.

Tuesday Nov 22 #

1 PM

Strength 17:11 [0]
ahr:67 max:86

Normal core

Rollerskiing 58:51 intensity: (11:54 @1) + (40:24 @2) + (5:56 @3) + (37 @4) 10.07 mi (5:51 / mi) +214m 5:29 / mi
ahr:134 max:164

4 x 4 min L4 intervals, skate rollerskiing

Very spaced out in time, because have to do them on gradual ups to keep the L4. Don't think HR was reading right, it really doesn't seem to while roller skiing. Really need to fix my right pole basket which keeps flipping around.

Sylvia still has a fever this afternoon, going on 48h now...

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Training Targets

Nov 1–30 (30d)
November goals! Focus switches from O to skiing.
Total [1-5]31:30:00
actual:25:01:5979%
projected:27:48:5288%
XC skiing
+ Ski-O
+ Rollerskiing
+ XC skiing - dp
8:00:00
actual:6:08:3176%
projected:6:49:2885%
Strength 2:45:00
actual:1:49:0166%
projected:2:01:0873%
Drills 1:00:00
actual:17:3929%
projected:19:3732%

Jul 12–11, 2023 (365d)
At least 300h aerobic in the year prior to WOC 2023
Total [1-5]300:00:00
actual:123:47:2041%
projected:325:03:26108%

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