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Training Log Archive: jima

In the 12 days ending Feb 6, 2012:

activity # timemileskm+m
  XC Ski - Skate5 3:41:53 33.01(6:43) 53.12(4:11) 786
  XC Ski - Classic2 1:18:17 10.16(7:42) 16.35(4:47) 230
  Snowshoe1 1:11:28 3.96(18:04) 6.37(11:13) 244
  Run1 32:47 2.39(13:43) 3.85(8:32) 133
  Total8 6:44:25 49.51(8:10) 79.68(5:05) 1393
  [1-5]8 6:40:57

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Saturday Feb 4, 2012 #

Note
(injured)

Back still not 100% - activity seems to help.
Something going on with lower abdominal mucsles as well - twinges as I pull a leg forward.

2 PM

XC Ski - Skate warm up/down 17:33 intensity: (17 @0) + (1:14 @1) + (13:39 @2) + (2:23 @3) 4.33 km (4:03 / km) +64m 3:46 / km
ahr:136 max:144 shoes: '10 Salomon Equipe 8 Skate Ski

Makeup weekly race session - skating warmup.

XC Ski - Skate race 20:23 intensity: (16 @2) + (9:00 @3) + (11:07 @4) 5.69 km (3:35 / km) +100m 3:18 / km
ahr:149 max:156 shoes: '10 Salomon Equipe 8 Skate Ski

Skate race - first lap felt lackluster, then was cranking on the second, or at least parts of it. A few folks out and about, so had to do some weaving and dodging.
Lap 1 - 10:04
Lap 2 - 10:19

XC Ski - Skate warm up/down 12:12 intensity: (40 @1) + (11:00 @2) + (32 @3) 2.67 km (4:34 / km)
shoes: '10 Salomon Equipe 8 Skate Ski

Quick cool down before swapping over to classic.

3 PM

XC Ski - Classic warm up/down 11:06 intensity: (17 @0) + (2:54 @1) + (7:55 @2) 2.18 km (5:05 / km) +21m 4:51 / km
ahr:131 max:140 shoes: '07 Fischer Classic White-Yell

Classic warmup - wax seemed OK, universal klister from earlier in the week. Occasional catch, but was good kick.

XC Ski - Classic race 24:09 intensity: (11 @2) + (15:43 @3) + (8:15 @4) 5.72 km (4:13 / km) +126m 3:48 / km
ahr:138 max:154 shoes: '07 Fischer Classic White-Yell

Slipping a bit on some of the hills, but overall pretty good. A bit of flailing, and not a lot of oomph on the climb on Crossbow, either time.
Lap 1 - 12:12
Lap 2 - 11:57

XC Ski - Classic warm up/down 17:56 intensity: (3:16 @1) + (5:15 @2) + (9:25 @3) 2.8 km (6:24 / km)
shoes: '07 Fischer Classic White-Yell

Cool down and some putzing around with Paul and Neal.

Thursday Feb 2, 2012 #

5 PM

Run 32:47 intensity: (39 @0) + (5:00 @1) + (27:08 @2) 3.85 km (8:32 / km) +133m 7:16 / km
ahr:132 max:141 shoes: IceBug SISU olx

Evening jaunt at RV Farms - not far and not fast, but good mentally.

Wednesday Feb 1, 2012 #

Note
(injured)

Not really a good idea to rush in to 2 time trials with the start of a twinge in your lower back and without a good warmup.
12 PM

XC Ski - Classic race 25:06 intensity: (14 @1) + (45 @2) + (15:46 @3) + (8:21 @4) 5.64 km (4:27 / km) +83m 4:09 / km
ahr:153 max:159 shoes: '07 Fischer Classic White-Yell

Classic time trial - temps warming up and had been freezing rain a bit earlier.
Tracks were glazed - waxed with universal klister (plus temp) which actally worked pretty well on the corduroy, but nothing in the tracks. Tried to relax and just ski, but was flailing a bit.
Downhill on Crossbow was fun though.
Lap 1 - 12:16
Lap 2 - 12:50

XC Ski - Skate race 23:53 intensity: (1 @0) + (7 @1) + (18 @2) + (16:04 @3) + (7:23 @4) 5.58 km (4:17 / km) +82m 3:59 / km
ahr:153 max:159 shoes: '10 Salomon Equipe 8 Skate Ski

Then jump right over onto skate skis. They had a HS race starting around 2, so Paul was going out to wipe out the tracks - not a lot of time to recover, loosen up, think if I really wanted to do this, as my back was not happy with me.
OK for the most part, but still flailing. Temps were climbing and I could feel the glide just not happening. Was worst right at the top of the climb up Crossbow - couldn't get things going across the top. Downhill still fun, but think I was faster down it on my classic skis.
Went past Paul and Neal on my second lap, and of course it was on a gradual uphill into a steeper uphill. Wasn't working the uphills well.
Oh well, due to the shortened timeframe today, they are allowing reruns on Saturday, so get to try again in a couple days.
Lap 1 - 11:59
Lap 2 - 11:54
Surprised at het negative split.

Monday Jan 30, 2012 #

6 PM

XC Ski - Skate 36:16 intensity: (3 @0) + (4:25 @1) + (15:29 @2) + (16:19 @3) 8.82 km (4:07 / km) +138m 3:49 / km
ahr:139 max:155 shoes: '03 Yellow Fischer Skating

Hard fast conditions for an evening ski.
Was a bit apprehensive on some of the downhills- so was checking my speed a bit - no one else around to find me if I take a header off into the woods.
Got back to my car and the night security guy was there - told to pass me a message that after hours skiing is frowned upon - except for the times when it's not. Guess it was tonight.

Sunday Jan 29, 2012 #

11 AM

XC Ski - Skate 1:12:14 intensity: (1:27 @0) + (2:25 @1) + (16:08 @2) + (51:29 @3) + (45 @4) 16.83 km (4:17 / km) +313m 3:56 / km
ahr:143 max:157 shoes: '03 Yellow Fischer Skating

A few more trails opened up today that they carted snow onto for yesterday's races. Very hard and very fast conditions. Unevenness on a couple of the downhills - a bit nerve wracking, so did them 4 or 5 times...

A bit breezy, so had on a wiondbreaker over a couple of layers - was warming up more than I wanted to be, so took off one inner layer and was more comfortable on the uphills - still breezy and cool on the downhills.

Saturday Jan 28, 2012 #

10 AM

Snowshoe long (Run) 1:11:28 intensity: (21 @0) + (3:08 @1) + (20:56 @2) + (47:03 @3) 6.37 km (11:13 / km) +244m 9:25 / km
ahr:143 max:155 shoes: RedFeather Race Snowshoes

After a bit of snow, some ice on top, then a lot of rain conditions are a but problematic.
Races going on at Gunstock today - 700+ HS kids - so trails are closed. Debated going over to watch, but other stuff going on.

Wanted to get out and do something. Hadn't been to Chemung for a while. Brought both Icebugs and snowshoes to be prepared for whatever.
When I got to the parking lot, looked like no one had been out since it stopped, but the trail seemed to be packed, but there was enough snow on the sides to punch through the crust - so went with snowshoes.

Didn't really need them for the first part, but when I headed up the purple trail, not many folks had been on it, so was glad for the extra floatation. Was above freezing, so the ice coating the trees was starting to come down.
One face plant coming down a hill - cleats snagged, hit both knees and both hands. Knee felt sore for a bit, but was OK by the end. Hard to follow the trail in several spots, between no one else having been on it, a lot of small branches down, sporadic blazes and a few bent over hemlocks blocking sight lines.

Thursday Jan 26, 2012 #

6 PM

XC Ski - Skate 39:22 intensity: (23 @0) + (32 @1) + (10:05 @2) + (26:54 @3) + (1:28 @4) 9.2 km (4:17 / km) +89m 4:05 / km
ahr:145 max:158 shoes: '10 Salomon Equipe 8 Skate Ski

Gunstock - evening ski again. Some HS team just loading into their bus as I got there. Had the trails to myself, other than the grooming crew moving snow around the stadium in preparation for the Saturday HS race.

Started snowing as I was about to leave. Would get excited, but forecast is for it to change to ice, then rain.

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