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Training Log Archive: Mihai

In the 31 days ending Jan 31, 2004:

activity	#	time	miles		km		+m
x-country ski free style	8	8:15:00	67.73	(7:19)	109.0	(4:32)	1615
running	6	7:10:56	52.88	(8:09)	85.1	(5:04)	1140
Ski-O	2	1:57:40	14.79	(7:57)	23.8	(4:57)	500	14 /	14c	100%
Total	12	17:23:36	135.4	(7:42)	217.9	(4:47)	3255	14 /	14c	100%

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Saturday Jan 31, 2004 #

x-country ski free style (skate(mostly)) 1:05:00 [2] 15.0 km (4:20 / km) +180m 4:05 / km

On Piney Mt.Ridge Rd.,old powdered snow and even if I thought I did a great job waxing the skis, they were acting like a pair of waxless touring skis.Verry poor gliding,I have to figure out this waxing for cold snow soon.Planed to ski 2-3 hours today at easy pace, but it was no fun not beeing able to glide and run uphill, like I was wearing snowshoes,when I was supposed to skate easy.

Sunday Jan 25, 2004 #

Ski-O (race/skate,mostly) 43:00 [5] 11.0 km (3:55 / km) +200m 3:35 / km
spiked:14/14c

Ski-O race at Saratoga Biathlon Center,by EMPO,great ski are, great course(blue),given that the area is verry small(had a map exc.)The lenght was the official, shortest skiable route,I (and others) did some bushwacking,so my actual mesured route was ~ 9 km. and 170 m. climb.Had to do some double poleing on the snowshoe trail legs(routes).

x-country ski free style (skate) 25:00 [3] 6.0 km (4:10 / km) +60m 3:58 / km

Some more skiing after the race.

Saturday Jan 24, 2004 #

running (warm up/down in snow) 30:00 [2] 5.0 km (6:00 / km)

running (road race/snow) 18:40 [5] 5.0 km (3:44 / km) +10m 3:42 / km

Road race in the York winter series.The race was shortened and the itinerary changed to 5 km. from 10 km. due to ~4" of snow that we got overnight.
Not to bad, considering that I have a light cold/flue going on and my last run was 2 weeks ago at the previous race in the winter series.4 th place overall.
AM

x-country ski free style (skate) 50:00 [3] 10.4 km (4:48 / km) +65m 4:40 / km

Set tracks in the new 4" powdered snow on a 800 m loop in town (edge)on some open fields between commercial buildings.Did 3 loops of double poleing only.Felt a little beat at the end.
PM

Wednesday Jan 21, 2004 #

x-country ski free style (skate) 1:18:00 [2] 20.0 km (3:54 / km) +270m 3:39 / km

On Piney Mt. Ridge Rd.,on verry abrazive snow(~ 3" of frozen wet snow,with snowmobile and ATV's tracks on it.)Not as much fun,as when the snow condition is good. Stones brought up on the snow surface , as well, so scrached up my new Peltonen Laser skate, skis.Good workout nonetheless.

Tuesday Jan 20, 2004 #

x-country ski free style (skate) 45:00 [2] 9.6 km (4:41 / km) +60m 4:33 / km

No wax,no tracks,on an field between some commercial buildings at the edge of the town.
About 2" of the Sunday wet snow, which is packed and frozen now, not the best conditions, but still good to be out on skis.

Sunday Jan 18, 2004 #

x-country ski free style (skate) 1:50:00 [3] 24.0 km (4:35 / km) +550m 4:07 / km

Crystal Lake,lots of climb and ~ 3" of fresh snow, so it was not to fast.

Saturday Jan 17, 2004 #

x-country ski free style (skate) 1:20:00 [3] 17.0 km (4:42 / km) +400m 4:13 / km

Crystal Lake XC Ski Resort,Hughesville,PA, ~ 8" of snow,but it was fresh and even groomed,it was too flufy and not realy good for skating on it, as the skis ,were digging almost to the ground and ocasionaly hiting stones and other hard stuf under the powder snow.Still a good workout.

running (grass/snow) 20:00 [2] 4.0 km (5:00 / km) +20m 4:53 / km

At home after I got back from skiing, with my dog,Gucci,in a nearby city park.

Sunday Jan 11, 2004 #

x-country ski free style (warm up/down) 42:00 [2] 7.0 km (6:00 / km) +30m 5:52 / km

At Hammond Hill, NY, conditions not the greatest,mixed styles, as required by cond. of tracks.

Ski-O (race/classic/bushwacking) 1:14:40 [4] 12.8 km (5:50 / km) +300m 5:13 / km

Ski-O race at Hammond Hill, by CNYO.Not maintained skiing area, so most of the skiing was like back country ski, not cross country and I only have skate skis, so I had to wax them for classic and did the best I could.Actualy my route was 11.5 km. after all the bushwacking I did.The lenght was messured on the shortest skiable route.

Saturday Jan 10, 2004 #

running (warm up/down) 28:00 [2] 6.0 km (4:40 / km)

running (road race) 30:51 [5] 8.0 km (3:51 / km) +30m 3:47 / km

Temp. arround 5* F. ,with the wind chil, - 3-4* F.
3 rd. race in the YRRC winter series, 8 th. overall, 1 st. in my age group.Feeling and running a little bit better than last year,same period.Need to work on speed more(an ongoing issue this speed work).
Goal was a 3:45/km. pace, so did not accomplished my goal, maybe the cold had a little to do with that, as well.

Wednesday Jan 7, 2004 #

running (warm up/down) 26:00 [1] 4.5 km (5:47 / km) +30m 5:35 / km

From my house and back, to a nearby high school track.8:30 P.M.

running (cruise) 8:25 [4] 2.4 km (3:30 / km)

6x400 m. at a good pace but not triyng to push, since I was feeling a little tired, from the last long run.Did 200 m easy run conections (loged separate).

running (recovery runs) 7:00 [1] 1.2 km (5:50 / km)

The "cruise" part from intervals.6x200 m. easy running, between intervals and after the last one.

Sunday Jan 4, 2004 #

running (trail) 2:02:00 [2] 24.0 km (5:05 / km) +540m 4:34 / km

Apallachian Trail ,at Pine Grove Furn. S.P.Wet drizzle and getting colder, legs got a bit stiff at~ 2 hours in the run.

running (power walk) 40:00 [1] 5.0 km (8:00 / km) +60m 7:33 / km

This was suppposed to be included with the run and actualy ran it, but my muscles started to tighten up a bit at ~ 2 hours in the run so I switched to a power walk from there.It felt great and I did not know I can walk this fast.

Thursday Jan 1, 2004 #

running (trail/easy pace) 1:40:00 [2] 20.0 km (5:00 / km) +450m 4:30 / km

Apallachian Trail, 10 km. out and back the same way,at Pine Grove Furnace state park.

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