| Cycle 1 |
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The
Method |
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The Madness |
|
Strength |
|
Goals |
|
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
1/5/2002 |
Morning |
Chestnut Valley 12K Freestyle. 25th overall
(44:12, winner 37:42). I still can't climb hills very fast, but was able to pace myself
pretty well. Hit the wax dead-on. |
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1.4 |
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0.7 |
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0.7 |
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Low to mid 30's, cloudy, calm, high
humidity, soft track, hilly. Toko HF Yellow was fast. |
Sunday
1/6/2002 |
Midday |
Boyne Nordican 9K Classic. 14th overall in
34:23 (winner 29:41). Waxing nightmare. I ended up borrowing waxless skis from Dick
Fultz. Felt very good climbing. Did a long post race ski. |
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2.9 |
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1.0 |
1.0 |
0.6 |
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2.3 |
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0.6 |
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Low to mid 30's, snowing, calm, high
humidity, soft track, hilly. Universal Klister seemed to be the compromise wax of the
day. |
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Evening |
TRAVEL back home |
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Monday
1/7/2002 |
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Tuesday
1/8/2002 |
Midday |
. Did a quick 25 minute weight workout at
lunch today. |
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0.8 |
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0.4 |
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Evening |
Dale Carnegie class 11. One more to go. |
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Wednesday
1/9/2002 |
Afternoon |
The snow's melting & racing this weekend
looks chancy. I'm going to go do a hard workout at the Mt. Brighton alpine area tonight.
I need to practice uphill technique. |
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Evening |
Technique night at Mt. Brighton: Warmed up,
10:00 of uphill skate w/ no poles (:30 repeats), then 10:00 with poles (:17 repeats),
skied for 10:00 then did uphill intervals of 2:25 (1:48), 2:22 (1:41), 2:27. |
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1.5 |
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0.1 |
0.1 |
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0.2 |
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0.4 |
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Mid 30s. |
Thursday
1/10/2002 |
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Friday
1/11/2002 |
Afternoon |
I am getting a cold. I'd like to do a
strength workout but history shows that I tend to get much sicker if stress myself whne
already feeling off. |
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| Week 1 |
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Total Hours for Week: 6.6 |
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2.9 |
2.9 |
0.0 |
0.0 |
0.0 |
0.0 |
0.8 |
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1.0 |
1.1 |
1.4 |
0.0 |
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0.2 |
0.4 |
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0.0 |
2.3 |
0.0 |
0.0 |
0.4 |
1.3 |
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Saturday
1/12/2002 |
Morning |
It's a cold all right. Ants in the nose...
no workout today. Tomorrow? |
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Sunday
1/13/2002 |
Morning |
I'm feeling better today, but my resting
heart rate is still 7-8 beats higher than normal. No training today. |
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Monday
1/14/2002 |
Morning |
Still high resting heart rate. Still feel
bad. |
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Tuesday
1/15/2002 |
Morning |
Ditto yesterday. |
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Evening |
Actually, I feel better now. And I felt
pretty good after my last Dale Carnegie session. |
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Wednesday
1/16/2002 |
Afternoon |
I seem to be pretty much recovered, but I
have no time to train. My Mom & cousin are waiting for me at home, and we travel to
a funeral in Seattle tomorrow. |
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Thursday
1/17/2002 |
Morning |
TRAVEL to Seattle. I'm going to miss the
Crystal Classic this weekend... At least it's only one race instead of two. |
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Evening |
Weight Room. Went to the gym with my cousin
& his daughter at the equavalent of 1:00am in the morning (10:00pm Seattle time).
Was great to be training again! |
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0.5 |
0.3 |
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0.5 |
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0.3 |
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0.5 |
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Friday
1/18/2002 |
Midday |
Will be attending funeral and family events
all day... |
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| Week 2 |
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Total Hours for Week: 0.8 |
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0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.5 |
0.3 |
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0.5 |
0.0 |
0.0 |
0.0 |
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0.0 |
0.3 |
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0.0 |
0.5 |
0.0 |
0.0 |
0.0 |
0.0 |
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Saturday
1/19/2002 |
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Sunday
1/20/2002 |
Morning |
TRAVEL back to Michigan |
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Monday
1/21/2002 |
Afternoon |
. Ran & streched, then did 35 minutes of
weight training, then biked & stretched to cool down. I'm VERY tired today. |
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0.3 |
1.0 |
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0.6 |
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Tuesday
1/22/2002 |
Evening |
Still not quite there. And I need to spend a
little time with my wife. |
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Wednesday
1/23/2002 |
Evening |
A wonderful rollerski in the fog! I'm so
happy to be back on skis (even if they have wheels on them)! |
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2.2 |
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2.2 |
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2.2 |
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Mid 40s, dark, wet, and very foggy. Had to
stop to wipe my glasses off several times... |
Thursday
1/24/2002 |
Evening |
. Ran & streched, then 33 minutes of
weights, then ran & stretched. |
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0.3 |
0.9 |
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0.6 |
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Friday
1/25/2002 |
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| Week 3 |
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Total Hours for Week: 4.6 |
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0.0 |
0.0 |
2.2 |
0.0 |
0.0 |
0.6 |
1.9 |
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2.2 |
0.0 |
0.0 |
0.0 |
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0.0 |
1.1 |
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0.0 |
0.0 |
2.2 |
0.0 |
0.0 |
0.0 |
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Saturday
1/26/2002 |
Afternoon |
First time on V2 Aeros. But tired & out
of it today. Found it hard to keep my heart rate down. |
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0.9 |
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0.5 |
0.4 |
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0.9 |
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50, sunny, & a little breezy. |
Sunday
1/27/2002 |
Afternoon |
Felt much better today - could have gone
much longer. Also crashed today - stuck a ski pole between my rollerskis. More road
rash... |
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1.2 |
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1.1 |
0.1 |
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1.2 |
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50, sunny, & a little breezy. |
Monday
1/28/2002 |
Evening |
Fartlek Intervals tonight. Charged the
uphills mostly. |
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0.8 |
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0.1 |
0.1 |
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0.2 |
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50, dark, and windless. |
Tuesday
1/29/2002 |
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Wednesday
1/30/2002 |
Morning |
Went to the doctor this morning - still
trying to shake a cold or something. He said it was just a long-lasting virus and
shouldn't interfere with this weekend's marathon. |
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Thursday
1/31/2002 |
Morning |
I don't feel any better. In fact, my head is
getting more stuffed up. Jill's feeding me "natural" anti-histamines &
vitamin C... |
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Evening |
Pre-waxed: Toko HF grey, then 1:1 Toko HF
Blue & Red. Supposed to be new snow, lows around 10, highs around 25 on race day. |
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Friday
2/1/2002 |
Afternoon |
TRAVEL to Bellaire. Weather report now say a
low of 5. I stop of XCSHQ to add a layer of Toko HF Blue. |
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Evening |
I'm staying with Washtenaw SKi Touring Club
members in a house between Bellaire & Central Lake: Always good food! My cold still
seems to be getting worse... |
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| Week 4 |
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Total Hours for Week: 2.9 |
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0.0 |
0.0 |
2.9 |
0.0 |
0.0 |
0.0 |
0.0 |
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1.6 |
0.5 |
0.1 |
0.0 |
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0.0 |
0.0 |
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0.0 |
2.0 |
0.0 |
0.2 |
0.0 |
0.0 |
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| Cycle 1 |
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Total Hours for Cycle: 14.9 |
|
2.9 |
2.9 |
5.0 |
0.0 |
0.0 |
1.1 |
3.0 |
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5.3 |
1.6 |
1.5 |
0.0 |
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0.2 |
1.9 |
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0.0 |
4.9 |
2.2 |
0.2 |
0.4 |
1.3 |
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| Cycle 2 |
|
The
Method |
|
The Madness |
|
Strength |
|
Goals |
|
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
2/2/2002 |
Morning |
White Pine Stampede! 1:47:10, 55th overall.
The 50K was shortened to 33K (thank God!). Had a fabulous 1st half of the race, then my
legs quit and I was passed by about 15 people. I waxed too cold; it was 10 degrees
higher at the start than I expected. |
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2.2 |
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0.8 |
1.0 |
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1.8 |
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High teens warming to mid 20s, mostly sunny,
little to no breeze. I waxed too cold - 1:1 Toko HF Blue & Red covered by HF Blue
(the forecast had called for 5-10 above). |
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Afternoon |
Dead, but can't seem to nap. My voice is
several octives too low. Try to rest.... |
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Evening |
Too bed as early as possible so I don't get
sicker. |
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Sunday
2/3/2002 |
Morning |
My voice is still a deep baritone, but I
don't feel any worse. |
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Afternoon |
An easy classic ski at XC Ski Headquarters
as I TRAVEL home. |
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0.9 |
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0.8 |
0.2 |
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0.9 |
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Near 30 and sunny. Toko Carbon Yellow was
OK, but grabbed lots of leaves in the track. |
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Evening |
No "How was your race, dear"? It
was, "You sound terrible. I don't want to get what you have. You see a doctor
TOMORROW!"... |
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Monday
2/4/2002 |
Morning |
I'm sick. Off to the doctor. I get
antibiotics. No work or skiing today... |
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Tuesday
2/5/2002 |
Morning |
Missing another day of work. Sleep... |
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Morning |
Still sick. missing work another day. |
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Evening |
Slept most of the day. And I'm in the dog
house - I didn't plan sufficiently for her birthday today. |
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Wednesday
2/6/2002 |
Morning |
Feel much better today - antibiotics are
great! Went back to work. |
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Evening |
Jill called - her uncle has taken a turn for
the worse. We drive over. By later evening, he's passed away. |
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Thursday
2/7/2002 |
Evening |
I'm tired tonight - was up late last night,
and up early this morning for work. But I can tell my body CRAVES exercise. Very
frustrating. |
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Friday
2/8/2002 |
Evening |
Went to funeral for Jill's uncle |
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| Week 5 |
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Total Hours for Week: 3.1 |
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2.2 |
0.9 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
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0.8 |
1.0 |
1.0 |
0.0 |
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0.0 |
0.0 |
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0.0 |
0.9 |
0.0 |
0.0 |
0.0 |
1.8 |
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Saturday
2/9/2002 |
Afternoon |
Waxed classic skis for tomorrow's Grand
Travers 16K race, then drove north to Grayling. |
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Sunday
2/10/2002 |
Morning |
Up at 5:30 am, at the XC Ski Shop by 6:15 to
test klister with Dick Fultz. Toko viola? Every klister we try seems slippery or too
grabby. I scrap the skis and decide to test at the race site. |
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32F, course damp snow. |
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Morning |
Grand Travers 16K Classic. ARG! Wasn't
watching the time & started race waxing at 8:59 for a 9:00 start! No kick - NONE!
Doublepoled most of the course. Came in 24th with 1:05:02. Many of my friends whom I
normally beat are gloating... |
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1.1 |
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0.2 |
0.9 |
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1.1 |
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32F & dropping, with new snow falling on
top of damp, course, transformed snow. Waxing Nightmare! Toko Bright Red didn't work... |
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Afternoon |
Some time in the hot tub (thanks Matt &
Judy!) then TRAVEL back home - roads very icy around Saginaw - took an hour longer than
normal. |
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Monday
2/11/2002 |
Morning |
Very sore today from yesterday's 'No warmup,
miss the wax & doublepole 16K at race pace, no cool down' race. |
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Tuesday
2/12/2002 |
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|
Wednesday
2/13/2002 |
Evening |
. Ran 35 minutes at the gym - doing several
short intervals - until my left knee hurt, then jumped on an exercise bike for an easy
30 minutes, followed by 20 minute of upper-body weight work & crunches.. |
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0.6 |
0.5 |
|
0.7 |
0.3 |
0.1 |
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0.3 |
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0.8 |
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0.3 |
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Thursday
2/14/2002 |
Afternoon |
Left work a little early and skied at
Kensington Metropark tonight! There was too much snow on the path to rollerski, but I
found a quarter mile of snow along the road that served the purpose. I also tried the
sled hills - too icy. |
|
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1.0 |
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1.1 |
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1.1 |
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43F dropping to 38F, sunny. Used Toko Silver
- a little grabby at times - shadows kept the snow colder than expected. |
Friday
2/15/2002 |
Morning |
Up at 5:00am to take Jill to the hospital:
It's gall bladder removal day... |
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|
Evening |
Jill's surgery went fine. I'll be missing
the Crystal Pursuit and Relays this weekend to take care of her when she comes home
tomorrow. Did watch the Olympic women's 10K & Men's 15K & 30K races on my PC
while at the hospital... |
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| Week 6 |
|
Total Hours for Week: 3.2 |
|
0.0 |
2.1 |
0.0 |
0.0 |
0.0 |
0.6 |
0.5 |
|
1.7 |
0.5 |
1.0 |
0.0 |
|
0.0 |
0.3 |
|
0.0 |
1.9 |
0.0 |
0.3 |
0.0 |
1.1 |
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|
Saturday
2/16/2002 |
Evening |
Weight Room. Didn't realize that Bally's
closed at 7:00pm, so I only had 25 mintues to workout. Jill came home this morning and
is doing fine. |
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0.4 |
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0.4 |
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Sunday
2/17/2002 |
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Monday
2/18/2002 |
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Tuesday
2/19/2002 |
Evening |
. Raining out - went to the gym and rode an
exercise bike, doing a few 60 second intervals (I can tell I haven't pushed hard in a
while). Also did 25 minutes of weight work. |
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1.6 |
|
0.7 |
0.3 |
0.0 |
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0.4 |
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0.8 |
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0.2 |
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Wednesday
2/20/2002 |
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Thursday
2/21/2002 |
Evening |
John & I did a nice 45 run with poles on
the Kensignton horse trails tonight. |
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0.8 |
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0.8 |
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0.8 |
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Mid 30s, snowing, the ground wet and/or
barely snow covered. |
Friday
2/22/2002 |
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| Week 7 |
|
Total Hours for Week: 2.8 |
|
0.0 |
0.0 |
0.0 |
0.0 |
0.8 |
0.0 |
2.0 |
|
1.4 |
0.3 |
0.0 |
0.0 |
|
0.0 |
0.8 |
|
0.0 |
1.6 |
0.0 |
0.2 |
0.0 |
0.0 |
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|
Saturday
2/23/2002 |
Midday |
TRAVEL to Boyne Nordican |
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Afternoon |
Had a 'fun' ski - pushed it on the uphills (fartlek).
Spent the time trying to push with my legs as soon as the ski hit the snow. I did much
of this in Zone 2: Zone 1 to slow, Zone 3 too hard too concentrate on technique. |
|
2.0 |
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0.5 |
1.0 |
0.5 |
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1.0 |
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1.0 |
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|
Low 30's and sunny. |
Sunday
2/24/2002 |
Morning |
Skated for 1:48, took on more water, then
went another :42. Mostly easy, some harder pushed up hills. |
|
2.3 |
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1.1 |
1.0 |
0.2 |
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2.3 |
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34F, rising to the low 40s. |
|
Afternoon |
Forbush had great tracks for 40F temps - I
had to put on the striders even though I was tired from skating before lunch. I LOVE
klister conditions! Toko silver worked great. The 'snow fleas' made the tracks almost
black. |
|
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0.6 |
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0.6 |
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0.6 |
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40ish, wet snow. |
|
Afternoon |
Was just about to TRAVEL back down south,
when a guy steps out of his car at Forbush Corner and says "Hi Mike". It's
Stan Voskov! We used to race together back in the early 80's! Great seeing Stan. |
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Monday
2/25/2002 |
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Tuesday
2/26/2002 |
Afternoon |
Guess what? Met with Jill's doctor and found
out nothing was wrong with her gall bladder - there was no need to remove it. And she
still has all her symptoms. Back to square one. Providing emotional support is more
important than traiing today... |
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Snow! 6 inches or so by us... |
Wednesday
2/27/2002 |
Evening |
. Ran 45 minutes, 9 of which were in Zone 3,
then did 27 minutes of weight work. |
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0.8 |
0.5 |
|
0.3 |
0.4 |
0.2 |
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0.5 |
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0.6 |
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0.2 |
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Thursday
2/28/2002 |
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Friday
3/1/2002 |
Afternoon |
TRAVEL to Gaylord. |
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| Week 8 |
|
Total Hours for Week: 6.1 |
|
4.3 |
0.6 |
0.0 |
0.0 |
0.0 |
0.8 |
0.5 |
|
2.5 |
2.4 |
0.8 |
0.0 |
|
0.0 |
0.5 |
|
0.0 |
4.5 |
0.0 |
0.0 |
1.0 |
0.2 |
|
|
| Cycle 2 |
|
Total Hours for Cycle: 15.1 |
|
6.5 |
3.6 |
0.0 |
0.0 |
0.8 |
1.3 |
3.0 |
|
6.4 |
4.2 |
2.8 |
0.0 |
|
0.0 |
1.6 |
|
0.0 |
8.9 |
0.0 |
0.4 |
1.0 |
3.0 |
|
|
| Cycle 3 |
|
The
Method |
|
The Madness |
|
Strength |
|
Goals |
|
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
3/2/2002 |
Morning |
It was a wonderful day to race! Michigan Cup
Marathon, 20th overall, 1:47:45. Bob Smith beat me because I didn't know where the finsh
was. Lesson learned... |
|
2.3 |
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|
0.3 |
0.9 |
1.1 |
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0.5 |
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1.8 |
|
25F, new snow, soft. Used my old Moroto's
with 1:1 Toko HF Red & Yellow. Seemed as fast as anyone else's wax. |
Sunday
3/3/2002 |
Morning |
Dead from yesterday's race. Today's Hanson
Hills Classic is very slow for me, and I don't think it's slow skis. Heavy snow
overnight, mid teens F and very windy - It's cold outside! I had great kick, no glide. I
had no energy to go ski afterwards. |
|
|
1.4 |
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0.5 |
0.8 |
0.1 |
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0.5 |
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0.9 |
|
Toko Bright Blue kick and - suprise! - my
Toko HF Red skis felt faster than my colder skis? |
Monday
3/4/2002 |
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Tuesday
3/5/2002 |
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Wednesday
3/6/2002 |
Evening |
. Did a relatively hard 30 minute run,
stretched, then started doing weights - but it was crowded at Bally's & I didn't
feel that hot or motivated. So only about 6 minutes of strength work... |
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|
0.5 |
0.1 |
|
0.2 |
0.3 |
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0.1 |
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0.5 |
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Thursday
3/7/2002 |
Afternoon |
Last night's run took a lot out of me - I
must not be recovered from last weekend's racing... |
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Friday
3/8/2002 |
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|
| Week 9 |
|
Total Hours for Week: 4.3 |
|
2.3 |
1.4 |
0.0 |
0.0 |
0.0 |
0.5 |
0.1 |
|
1.0 |
2.0 |
1.2 |
0.0 |
|
0.0 |
0.1 |
|
0.5 |
1.0 |
0.0 |
0.0 |
0.0 |
2.7 |
|
|
Saturday
3/9/2002 |
Midday |
I still don't feel 100 percent. I'm not
motivated to train at all today. Let's see how tomorrow feels. |
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Sunday
3/10/2002 |
Afternoon |
. Actually feel pretty good today. Ran for
an hour, then did an exercise bike for 30 minutes. Followed up with a nice stretch. Was
going to lift weights, but decided not to push it. |
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|
1.0 |
0.5 |
|
1.5 |
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1.5 |
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|
Monday
3/11/2002 |
Evening |
. Warmed up, lifted weights for 30 minutes
(upper body only) cooled down, and stretched. |
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0.5 |
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0.5 |
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Tuesday
3/12/2002 |
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Wednesday
3/13/2002 |
Evening |
Nice easy rollerski tonight at Kensington
Metropark with John Stoy. Still quite a bit of road salt on the trails - John had to be
careful. Me? My 'big wheels' (V2 Areos) rolled right over with no problems... |
|
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|
1.0 |
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1.0 |
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1.0 |
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|
Mid 50s and sunny |
Thursday
3/14/2002 |
Afternoon |
To go up north to the last race of the
season, or not? It been a REALLY busy week and I'm not too motivated to drive that far.
But Boyne Highlands should have great snow... |
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Friday
3/15/2002 |
Evening |
. A warm up, 35 minutes of weights, cool
down. Looks like I'm not driving to Boyne Highlands tonight. |
|
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|
0.6 |
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|
0.6 |
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|
| Week 10 |
|
Total Hours for Week: 3.6 |
|
0.0 |
0.0 |
1.0 |
0.0 |
0.0 |
1.0 |
1.6 |
|
2.5 |
0.0 |
0.0 |
0.0 |
|
0.0 |
1.1 |
|
0.0 |
1.5 |
1.0 |
0.0 |
0.0 |
0.0 |
|
|
Saturday
3/16/2002 |
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Sunday
3/17/2002 |
Afternoon |
Still sore from weights on Friday evening.
Felt like I was on a bike - every direction I rollerskied seemed to be directly into the
wind. |
|
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0.8 |
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0.8 |
0.1 |
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0.8 |
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|
36F, cloudy and very windy |
Monday
3/18/2002 |
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Tuesday
3/19/2002 |
Evening |
. Ran for 60 minutes, then lifted weights.
Factoid: Used my heart monitor & discovered that my heartrate is around 130 if I run
at a pace where I can breath entirely through my nose. |
|
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|
1.0 |
0.6 |
|
1.0 |
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0.6 |
|
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1.0 |
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Wednesday
3/20/2002 |
Morning |
First day of spring: snow is in the forecast
for tomorrow. Probably too little to ski on, too much to rollerski on... Muscles are
tired but not sore today from last night's session. |
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|
Thursday
3/21/2002 |
Evening |
. 30 minutes on an exercise bike then 22
minutes on weights. |
|
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|
|
0.9 |
|
0.5 |
|
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|
0.4 |
|
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|
0.5 |
|
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|
Friday
3/22/2002 |
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|
|
| Week 11 |
|
Total Hours for Week: 3.3 |
|
0.0 |
0.0 |
0.8 |
0.0 |
0.0 |
1.0 |
1.4 |
|
2.3 |
0.1 |
0.0 |
0.0 |
|
0.0 |
0.9 |
|
0.0 |
1.8 |
0.5 |
0.0 |
0.0 |
0.0 |
|
|
| Cycle 3 |
|
Total Hours for Cycle: 11.2 |
|
2.3 |
1.4 |
1.8 |
0.0 |
0.0 |
2.5 |
3.1 |
|
5.8 |
2.1 |
1.2 |
0.0 |
|
0.0 |
2.1 |
|
0.5 |
4.3 |
1.5 |
0.0 |
0.0 |
2.7 |
|
|
| YTD |
|
Total Hours, Racing Season: 41.2 |
|
11.7 |
7.9 |
6.9 |
0.0 |
0.8 |
4.9 |
9.1 |
|
17.4 |
7.9 |
5.5 |
0.0 |
|
0.2 |
5.6 |
|
0.5 |
18.1 |
0.0 |
0.6 |
1.4 |
7.0 |
|
|
