Training Log Archive: ernstIn the 7 days ending Feb 4, 2012:
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Saturday Feb 4, 2012 #
12 PM
Classic Skiing 1:23:00 [3] 14.0 km (5:56 / km) +451m 5:06 / km
Glorious day in Jackson, Sunny 30F. Did East Pasture Loop counterclockwise using my racer skis, just rubbed Blue Extra over leftover purple klister from Craftsbury Marathon, that worked great! A bit of a break action noticable by the klister, but did not matter on this hilly course. On the return I checked the snow on the Windy Hill fields (sloped fields about 400m long): Solid crust with one inch of soft granular snow. Perfect for teleturns, so I skied back up three more times and carved perfect tele-oodles (or whatever the technical term is) down the field. A skier's dream!
2 PM
Skate Skiing 1:04:00 [3] 12.83 km (4:59 / km) +240m 4:34 / km
Then drove over to the Woodchuck fields parking lot. Only one space left - uhh was lucky!. Skate skiing using my racers. Skied over to the Eagle fields, then Wave-John-Henri - Betty Whitney all the way to the top end, back down the wave, looped around the Eagle fields, did three sets of tele carving onto the Eagle sledding hill, then back to the Woodchuck fields. Felt much stronger in my arms after two classic marathons, so I worked on pushing my glide to the limit, relaxing my core/hips and working my arms hard. That felt really great, and I am not super tired at all. Fantastic day. Chatted with a couple youngsters from Portland,ME. Live is good!
5 PM
Telemark Skiing 20:00 [1] 1.0 km (20:00 / km)
Tele skiing with Jena up and down the hill behind MiL house with Jena(dog), although after two runs Jena got bored, and returned to house begging for her dinner, while I did a couple more runs - can't get enough of it!
10 PM
Core 25:00 [1]
Core, lower back and hips: Some strength exercises: Nancy and I took turns administering Trager pushes and stretches to each other. The administering itself is quite a bit of a strength exercise (pushes and wiggles) while the reception of it is muscle flexibility enhancing.
Friday Feb 3, 2012 #
7 AM
Cycling - Bianci Mt Bike 15:00 [2] 2.7 mi (5:33 / mi)
Biking to work. Have an 8 am class to teach today on Statistics for Extremes.
5 PM
Cycling - Bianci Mt Bike 15:00 [2] 2.7 mi (5:33 / mi)
biking home from work on road.
10 PM
Core 25:00 [1]
Lower back and core strengthening stretches and exercises after having driven up to Jackson. Anticipate a "full" weekend of skiing. Jackson has 12 - 18 inches of snow and all their major trails have been groomed. Psyched!
Thursday Feb 2, 2012 #
9 AM
Classic Skiing 40:00 [3] 6.0 km (6:40 / km)
No-wax cl. Skiing. A couple bare spots to step over after yesterday's "heat" wave, but snowpack still good. A bit slicker and icier today even with temps above freezing.
12 PM
Cycling - Bianci Mt Bike 15:00 [2] 2.7 mi (5:33 / mi)
Bike to work on road
5 PM
Cycling - Bianci Mt Bike 15:00 [2] 2.7 mi (5:33 / mi)
Biking home from work along road
Wednesday Feb 1, 2012 #
7 AM
Classic Skiing 1:20:00 [2] 9.0 km (8:53 / km) +120m 8:20 / km
No wax skiing all trails around house. Nice conditions. 1.5 " of fluff on top of crust. Some $@#%@$#% pedestrian had to walk exactly in my meticulously laid tracks on the 8 meter wide trail. Ignorant ignorant! Well, started a new track so far on the side so that I frequently touched the occasional remnant of berry bushes. I hope he/she gets the idea...GRRRR. Also explored the logging cuts and some off trail on my "telemark" hill behind Spruce Hole. Snow cover was marginal there. Nevertheless a fun outing all in all. Jena started lagging behind after 1/2 hour, she is getting older.....
Cycling - Bianci Mt Bike 15:00 [2] 2.7 mi (5:33 / mi)
Biking to work all on road.
5 PM
Cycling - Bianci Mt Bike 25:00 [2] 4.0 mi (6:15 / mi)
Biking home from work along road, with detour to DUMP (Durham Market Place) for some grocery shopping.
Tuesday Jan 31, 2012 #
8 AM
Classic Skiing 25:00 [2] 4.0 km (6:15 / km)
No-wax-skis. One inch of new snow. My undisturbed tracks are becoming almost pleasant now. So did a couple out and backs on them before returning on one of the woods trails. All on N trails only today - not enough time left before work.
Running 21:00 [3] 2.7 mi (7:47 / mi)
Then: running to work along Mill Road and trail to bridge. First time in about a month. Tried to be really relaxed, not pushing hard, so as to not to aggravate my lower back, where I could still feel a hint of a pressure point from by spasms. To my big surprise my time was only 30 seconds slower than my fastest times during running season. Plus I went very slow on the 300m steep trail segment down to the bridge because of ice. Clearly the core strength and leg flexibility gained from skiing makes you a faster runner - at least for shorter distances. Also as I have noticed many times at the end of skiing season that I can make much longer strides and my breathing is deeper and more efficient.
6 PM
Cycling - Bianci Mt Bike 18:00 [2] 2.7 mi (6:40 / mi)
Biking home in the dark
Monday Jan 30, 2012 #
8 AM
Classic Skiing 40:00 [3] 6.0 km (6:40 / km)
Skiing the trails around on no-wax skis. To my surprise the snowpack survived with only two but now expanded bare areas to waddle over. My earlier tracks had gotten virtually no "interference" by pedestrians, so were in good shape. Fun! Jena (dog) had a hard time keeping up on the crusty surface.
Cycling - Bianci Mt Bike 15:00 [2] 2.7 mi (5:33 / mi)
Then: Biking to work all on road - did not dare to bike down the trail to the bridge because of ice, so took the longer way around on the road.
Sunday Jan 29, 2012 #
11 AM
Skate Skiing 1:30:00 [3] 15.0 km (6:00 / km) +200m 5:38 / km
Craftsbury: Gave some skating "lesson" to Wally around the field, then on my own on the freshly groomed trails. When I came to the big field did a loop down and up around the biathlon range, then continued yesterday's race course. So much easier in new snow and skating. Great conditionsl
4 PM
Core 25:00 [1]
My plan is to do core strength exercises after every skate skiing - if the circumstances allow it. Can not afford many more bouts of lower back spasms. I'll try to keep this up...Let's see how long....