| Cycle 1 |
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The
Method |
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The Madness |
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Strength |
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Goals |
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Conditions |
| When |
The Real Story |
|
Skate Ski |
Clas Ski |
Skate RS |
Clas RS |
Foot w Poles |
Foot w/o Poles |
Other |
|
Zone 1 |
Zone 2 |
Zone 3 |
Zone 4 |
|
Spec |
Gen |
|
Speed |
Endur-
ance |
LSD |
Intervals |
Intervals
Hills |
Race
Pace |
Saturday
12/8/2001 |
Morning |
There were a total of 14 rollerskiers out at
Kensington & Island Lake this morning. That may be a record. |
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2.9 |
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2.9 |
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2.9 |
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High 30s |
Sunday
12/9/2001 |
Afternoon |
Fartlek intervals (rest) at Island Lake:
2:15 (2:00), 10:26 (4:05), 8:14 (3:03), 4:31 (4:46), 8:36 (6:36), 8:07 (7:01) &
2:01. The last two intervals were mostly in Zone 2 (bad) - I just couldn't keep my HR
up. |
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1.6 |
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0.1 |
0.6 |
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1.2 |
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40 or a little less, but bright sun. |
Monday
12/10/2001 |
Morning |
My resting HR is high this morning. No
wonder: two back-to-back hard workouts over the weekend. |
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Tuesday
12/11/2001 |
Evening |
Another evening spent at Dale Carnegie
class. No training today. |
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Wednesday
12/12/2001 |
Morning |
I'm taking a vacation day today to catch up
on some stuff. Should get a hard interval session in this afternoon. |
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Afternoon |
Bah Humbug! This day's not going my way.
After failing to get into Zone 3 during two 6:00 intervals, I give up on intervals. But
grabbing victory from the jaws of defeat, I turn turn the workout into a distance
strength session. |
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1.5 |
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0.2 |
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0.8 |
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0.3 |
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Damp pavement, about 45 |
Thursday
12/13/2001 |
Afternoon |
Ran with poles for 1:06, did skate bounding
and some plyometrics up a sledding hill. |
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1.3 |
0.3 |
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1.1 |
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0.3 |
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1.1 |
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Near 50 - short sleeve shirt weather |
Friday
12/14/2001 |
Afternoon |
Weight Room. After an exercise bike warmup,
did some core strength with an exercise ball, then hit the weight room (upper-body
only). Cooled down on the bike. |
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0.4 |
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0.4 |
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| Week 1 |
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Total Hours for Week: 8.1 |
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0.0 |
0.0 |
6.0 |
0.0 |
1.3 |
0.3 |
0.4 |
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4.0 |
0.3 |
0.6 |
0.0 |
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1.1 |
0.4 |
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0.0 |
1.1 |
0.0 |
1.5 |
0.0 |
0.0 |
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Saturday
12/15/2001 |
Morning |
Nice easy ski with Frank, Bill, Mary, Gary,
and Greg. |
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2.3 |
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2.3 |
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2.3 |
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Mid 30's &* damp pavement. |
Sunday
12/16/2001 |
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Monday
12/17/2001 |
Evening |
Weight Room. Renewed vigor toward strength
& power training. Warmed up then did 40 minutes of core strength, weights,
plyometrics. Cooled down & stretched. |
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0.3 |
0.7 |
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0.7 |
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Tuesday
12/18/2001 |
Evening |
My 10th Dale Carnegie class tonight; two
more to go.... |
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Wednesday
12/19/2001 |
Evening |
It's the annual work Xmas Party tonight.
Just as well - my thighs still hurt from Monday's strength session. |
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Thursday
12/20/2001 |
Evening |
A hour & 21 minute ski walk/run,
followed by 10 minutes of skate bounding up a sled hill. I can still feel my thighs from
my gym workout on Monday. |
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1.5 |
0.3 |
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1.4 |
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0.2 |
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1.4 |
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Mid 30s & sunny. |
Friday
12/21/2001 |
Morning |
Shortest day of year! Winter officially
begins at 2:23 am. EST |
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| Week 2 |
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Total Hours for Week: 5.1 |
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0.0 |
0.0 |
0.0 |
2.3 |
1.5 |
0.6 |
0.7 |
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3.7 |
0.0 |
0.0 |
0.0 |
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0.2 |
0.7 |
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0.0 |
1.4 |
2.3 |
0.0 |
0.0 |
0.0 |
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Saturday
12/22/2001 |
Midday |
Six of us started out for a 26K rollerski,
but it was so nice that Greg, Jamie & I ended up doing 50K+. John, Frank, & Lex
all left to head north to (hopefully) snow country. Bob did great on his 2nd RS outing
for the year. |
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4.0 |
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4.0 |
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4.0 |
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30's |
Sunday
12/23/2001 |
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Monday
12/24/2001 |
Afternoon |
Circuits. Too little snow to ski, too much
to rollerski. Ran & stretched for 25 minutes, did core strength, plyometrics &
weights for 36 minutes, then walked/ran/stretched for another 25 minutes. My legs are
trashed. |
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0.7 |
0.8 |
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0.2 |
0.4 |
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Tuesday
12/25/2001 |
Morning |
Merry Christmas everyone! |
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Midday |
Huge suprise! Jill gave me a pair of V2 Aero
rollerskis for Christmas! While waiting for family to arrive, I waxed skis: Toko Dibloc
HF Red for expected 20F & high humidity I expect up north tomorrow. |
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It was a white Christmas (barely). Temps in
the high 20s. |
Wednesday
12/26/2001 |
Morning |
TRAVEL to Forbush Corners |
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Afternoon |
Forbush Corners was pretty good considering
how little snow had fallen. Skied 38 minutes, then stopped to see John Stoy working on
'Chateau Forbush' at the top of Corkscrew for a bit, then did another 1:22 of skating. |
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2.0 |
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2.0 |
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2.0 |
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Low 20s - I waxed right: Toko Dibloc HF Red |
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Afternoon |
After some lunch, put on the classic skis -
and struggled. The tracks were OK, but there was a lot of snow shear from new snow
falling from the sky. |
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1.0 |
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0.7 |
0.3 |
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1.0 |
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Low 20s - The classic skis had Toko Dibloc
LF Red glide, Toko Carbon Gripwax (Bright Red?) |
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Evening |
TRAVEL back to home - 3+ hours up, 4 hours
of skiing, a bit of ski shop banter, 3+ hours down.... |
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Thursday
12/27/2001 |
Morning |
Work this morning, but my sister & niece
arrive this afternoon,. |
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Friday
12/28/2001 |
Afternoon |
Mom & brother arrive, get sister &
niece, and head north for New Years |
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| Week 3 |
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Total Hours for Week: 8.4 |
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2.0 |
1.0 |
0.0 |
4.0 |
0.0 |
0.7 |
0.8 |
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6.7 |
0.3 |
0.0 |
0.0 |
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0.2 |
0.4 |
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0.0 |
1.0 |
6.0 |
0.0 |
0.0 |
0.0 |
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Saturday
12/29/2001 |
Morning |
TRAVEL to Ellsworth for New Years |
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Sunday
12/30/2001 |
Midday |
Classic ski intervals at Boyne Nordican:
2:55 (1:36), 4:36 (2:36), 5:09 (5:20), 9:27 (4:49), 4:54 (2:01), 1:03 (1:00), (3:01),
10:35. I find I can only stay in Zone 3 on steeper uphills. Why? |
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1.9 |
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0.2 |
0.9 |
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25, cloudy, very light wind. |
Monday
12/31/2001 |
Morning |
The trails were packed w 2-4 inches of
powder on top. I tried to stay in Zone 1 but wanted to try some different techniques
that put me in Zone 2. |
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1.7 |
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1.0 |
0.7 |
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1.7 |
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25, cloudy, very light wind. |
Tuesday
1/1/2002 |
Morning |
TRAVEL back to home |
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Wednesday
1/2/2002 |
Evening |
Exhausted - was going to the gym for a
strength workout, but think I need the day off. |
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Thursday
1/3/2002 |
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Friday
1/4/2002 |
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| Week 4 |
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Total Hours for Week: 3.6 |
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1.7 |
1.9 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
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1.0 |
0.7 |
0.0 |
0.0 |
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0.0 |
0.0 |
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0.0 |
1.7 |
0.0 |
0.2 |
0.9 |
0.0 |
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| Cycle 1 |
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Total Hours for Cycle: 25.2 |
|
3.7 |
2.9 |
6.0 |
6.4 |
2.8 |
1.6 |
1.9 |
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15.4 |
1.3 |
0.6 |
0.0 |
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1.4 |
1.5 |
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0.0 |
5.1 |
8.4 |
1.6 |
0.9 |
0.0 |
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| YTD |
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Total Hours, Transition: 25.2 |
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3.7 |
2.9 |
6.0 |
6.4 |
2.8 |
1.6 |
1.9 |
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15.4 |
1.3 |
0.6 |
0.0 |
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1.4 |
1.5 |
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0.0 |
5.1 |
0.0 |
1.6 |
0.9 |
0.0 |
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