Michigan Nordic Ski Racer - The Complete 2001-2002 Training Log

Nordic Ski Racer - cross country ski racing

Training
Mike Muha's 2001-2002 Detailed Training Log:
The Full Year

View the 2001-2002 training log by phases:

Cycle 1			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	Conditions
Saturday 3/31/2001	Morning	1st day of training period.
Sunday 4/1/2001	Midday	8 miles - first time on rollerskis this season.			0.8					0.8							0.8
	Midday	Inline Skate-Outdoors. Went for a skate right after roller skiing							0.7	0.7								0.7
Monday 4/2/2001	Evening	Weight Room. Arms only							0.5	0.5					0.5
Tuesday 4/3/2001	Evening	Trying to learn how to step forward			0.7					0.7
	Evening	Weight Room.							0.6	0.6					0.6
	Evening	Inline Skate-Outdoors.							0.6	0.6								0.6
Wednesday 4/4/2001
Thursday 4/5/2001	Evening	Inline Skate-Outdoors. Chased a biker for a few miles							0.6	0.3	0.2						0.3	0.2
Friday 4/6/2001
Week 1		Total Hours for Week: 4.4	0.0	0.0	1.6	0.0	0.0	0.0	2.9	4.2	0.2	0.0	0.0	0.0	1.1	0.0	1.2	0.0	0.0	0.0	0.0
Saturday 4/7/2001
Sunday 4/8/2001	Midday	Focused on driving the hip forward and up the hill.			1.6					1.6								1.6				Very windy.
	Midday	Inline Skate-Outdoors. Fartlek							0.6		0.6								0.6
	Midday	Weight Room. Too tired to do this - did two sets and gave up. Shouldn't ski, skate, and then do weights...							0.3	0.3					0.3
Monday 4/9/2001
Tuesday 4/10/2001	Evening	Exercise Bike. Exercise Bike							0.5	0.2	0.3						0.2		0.3
	Evening	Chasing another runner on the indoor track						0.2			0.2						0.2
Wednesday 4/11/2001
Thursday 4/12/2001	Evening	Weight Room.							0.8	0.8					0.8
	Evening	Building up my running legs.						0.5		0.5							0.5
Friday 4/13/2001	Evening	Inline Skate-Outdoors. Legs somewhat sore & stiff today from yesterday's weights							0.6	0.5	0.1								0.6
	Evening				0.8					0.8								0.8
Week 2		Total Hours for Week: 5.8	0.0	0.0	2.3	0.0	0.0	0.7	2.8	4.5	1.3	0.0	0.0	0.0	1.1	0.0	0.8	2.3	1.6	0.0	0.0
Saturday 4/14/2001
Sunday 4/15/2001
Monday 4/16/2001
Tuesday 4/17/2001
Wednesday 4/18/2001	Evening	Exercise Bike.							0.8	0.8								0.8
Thursday 4/19/2001
Friday 4/20/2001	Evening				2.3					2.3								2.3
Week 3		Total Hours for Week: 3.1	0.0	0.0	2.3	0.0	0.0	0.0	0.8	3.1	0.0	0.0	0.0	0.0	0.0	0.0	0.0	3.1	0.0	0.0	0.0
Saturday 4/21/2001	Midday	Circuits. Leg plyometrics plus some hand weights							0.2	0.2					0.2
	Midday	Right at the edge of Zone 2						0.5		0.5							0.5
Sunday 4/22/2001
Monday 4/23/2001
Tuesday 4/24/2001	Evening	. Weights							0.8	0.8					0.8
	Evening	5K indoor run						0.4		0.4							0.4
Wednesday 4/25/2001	Evening	2 mile warm-up, 8 miles in the hills (27 minutes of actual climbing between the 4 & 5 miles points), 2 miles back skating with no poles.			1.2					0.4		0.8					0.4			0.8
Thursday 4/26/2001	Evening	Inline Skate-Outdoors. Relatively easy workout. Occasionally I picked it up. Arms tired from yesterday's intervals.							0.6	0.6							0.6
Friday 4/27/2001
Week 4		Total Hours for Week: 3.6	0.0	0.0	1.2	0.0	0.0	0.9	1.5	2.9	0.0	0.8	0.0	0.0	0.9	0.0	2.0	0.0	0.0	0.8	0.0
Cycle 1		Total Hours for Cycle: 16.9	0.0	0.0	7.3	0.0	0.0	1.6	8.0	14.7	1.5	0.8	0.0	0.0	3.1	0.0	3.9	5.4	1.6	0.8	0.0
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	Conditions
Saturday 4/28/2001	Midday				3.4					3.4								3.4
Sunday 4/29/2001	Midday	I may have picked it up a bit in the last 3 miles. First time out on the classic rollerskis this year.				0.9				0.9							0.9
Monday 4/30/2001
Tuesday 5/1/2001
Wednesday 5/2/2001	Evening				2.1					2.1								2.1
Thursday 5/3/2001	Evening	Bike-Mountain. Fun skate with Joe Hunsigner							0.6	0.2	0.3	0.1	0.0				0.6
Friday 5/4/2001
Week 5		Total Hours for Week: 6.9	0.0	0.0	5.5	0.9	0.0	0.0	0.6	6.5	0.3	0.1	0.0	0.0	0.0	0.0	1.4	5.5	0.0	0.0	0.0
Saturday 5/5/2001
Sunday 5/6/2001	Midday					3.4				3.4								3.4
Monday 5/7/2001
Tuesday 5/8/2001	Evening	Average HR of 129			1.7					1.7							1.7
Wednesday 5/9/2001
Thursday 5/10/2001	Evening	16 intervals of about 1:30 each.			1.2					0.5	0.2	0.4					0.5			0.7
Friday 5/11/2001
Week 6		Total Hours for Week: 6.4	0.0	0.0	3.0	3.4	0.0	0.0	0.0	5.6	0.2	0.4	0.0	0.0	0.0	0.0	2.2	3.4	0.0	0.7	0.0
Saturday 5/12/2001	Midday	Bike-Exercise. 1/10th mile intervals with a 1 or 2/10th rest between. Flat.							1.3	0.8		0.5					0.8		0.5
Sunday 5/13/2001	Midday				3.2					3.2								3.2
Monday 5/14/2001	Evening	Inline Skate-Outdoors.							1.5	1.5							1.5
Tuesday 5/15/2001
Wednesday 5/16/2001	Evening	Weight Room.							0.4	0.4					0.4
Thursday 5/17/2001	Evening	Average HR of 152				1.4				0.9	0.6						0.9			0.6
Friday 5/18/2001
Week 7		Total Hours for Week: 7.8	0.0	0.0	3.2	1.4	0.0	0.0	3.2	6.8	0.6	0.5	0.0	0.0	0.4	0.0	3.1	3.2	0.5	0.6	0.0
Saturday 5/19/2001
Sunday 5/20/2001	Midday	It was hard to keep my HR rate down those last few miles - I had to go VERY slowly.... 34 Miles total				4.7				4.7								4.7
Monday 5/21/2001
Tuesday 5/22/2001
Wednesday 5/23/2001	Evening	Weight Room.							0.5	0.5					0.5
Thursday 5/24/2001
Friday 5/25/2001	Evening	4-to-5 mile mark. Intervals of 3:00, 3:00, 2:59, 2:38, 3:09, 3:07, 3:15, 3:42			1.0					0.2	0.4	0.3					0.2			0.8
Week 8		Total Hours for Week: 6.1	0.0	0.0	1.0	4.7	0.0	0.0	0.5	5.4	0.4	0.3	0.0	0.0	0.5	0.0	0.2	4.7	0.0	0.8	0.0
Cycle 2		Total Hours for Cycle: 27.1	0.0	0.0	12.6	10.4	0.0	0.0	4.2	24.2	1.5	1.3	0.0	0.0	0.9	0.0	7.0	16.7	0.5	2.0	0.0
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	Conditions
Saturday 5/26/2001	Midday				3.2					3.2								3.2
Sunday 5/27/2001
Monday 5/28/2001	Evening	4-5 mile mark (half mile intervals): 3:10, 3:07, 3:19, 3:14, 3:15, 3:09, 3:10.			1.2					0.4	0.4	0.3					0.4			0.8
Tuesday 5/29/2001
Wednesday 5/30/2001	Evening	Weight Room.							0.5	0.5					0.5
Thursday 5/31/2001
Friday 6/1/2001	Evening	TRAVEL to Portland, OR.
Week 9		Total Hours for Week: 4.9	0.0	0.0	4.4	0.0	0.0	0.0	0.5	4.1	0.4	0.3	0.0	0.0	0.5	0.0	0.4	3.2	0.0	0.8	0.0
Saturday 6/2/2001
Sunday 6/3/2001	Afternoon	Exercise Bike. 1:30 x 7 w/ 1:30 rest in hotel exercise room.							0.7	0.7	0.2	0.2			0.4		0.3		0.3
Monday 6/4/2001
Tuesday 6/5/2001
Wednesday 6/6/2001
Thursday 6/7/2001	Morning	1st day of XC Oregon Ski Camp. Hiked to snow, skied, hiked back.	1.5					0.7		1.3	0.2						0.7					Warm and slow.
	Afternoon	XC Oregon ski camp dryland work. Bounding et al.					0.8	0.9		1.1	0.2
Friday 6/8/2001	Morning	Hiked up to snow, skied, hiked back.		1.5				0.7		2.2							0.7					Warm and slow.
Week 10		Total Hours for Week: 6.8	1.5	1.5	0.0	0.0	0.8	2.3	0.7	5.3	0.5	0.2	0.0	0.0	0.4	0.0	1.7	0.0	0.3	0.0	0.0
Saturday 6/9/2001	Morning	Skiing in the back country - last day of camp. I was pretty tired. The snow was so slow, we diag'ed with our skate skis.		2.0				0.7		2.7							2.7					Windy! but the snow was warm and very slow
	Afternoon	Physiology test in Ski Camp Lab, on treadmill with ski poles					0.3			0.2	0.1	0.0	0.1								0.3
Sunday 6/10/2001	All Day	TRAVEL back to Michigan
Monday 6/11/2001
Tuesday 6/12/2001	Evening	Inline Skate-Outdoors. Very sore hamstrings.							0.6	0.5	0.2	0.0					0.5			0.2
Wednesday 6/13/2001
Thursday 6/14/2001	Evening	Double-poled for 23 minutes			0.9					0.9							0.9
Friday 6/15/2001
Week 11		Total Hours for Week: 4.5	0.0	2.0	0.9	0.0	0.3	0.7	0.6	4.2	0.2	0.1	0.1	0.0	0.0	0.0	4.0	0.0	0.0	0.2	0.3
Saturday 6/16/2001	Midday	Skating ski pole tip broke - switched to classic skis for the 3rd lap around Indian Springs	1.7			1.1				2.8								2.8
Sunday 6/17/2001	Midday	First ski on new W50 wheels from Dick's shop - fast wheels			2.7					2.7								2.7
Monday 6/18/2001	Evening	Circuits. First time trying ski walking/running. Then did some plyo stuff - bounding.					0.8		0.2	0.7	0.1			0.2			0.8
Tuesday 6/19/2001	Evening	Weight Room. Attempted 60 total reps at lower weights							0.6	0.6					0.6
Wednesday 6/20/2001	Evening	Toboggan hill, 6x1 minute: 1:11,1:03, 1:03, 1:05, 1:12, with a longer rest in between.					0.5			0.3		0.2					0.3			0.2
Thursday 6/21/2001
Friday 6/22/2001	Evening	Weight Room. Ran for 10 minutes, weights for 60, exercise bike for 25						0.2	1.4	0.6					1.0
Week 12		Total Hours for Week: 9.0	1.7	0.0	2.7	1.1	1.3	0.2	2.2	7.6	0.1	0.2	0.0	0.2	1.6	0.0	1.1	5.4	0.0	0.2	0.0
Cycle 3		Total Hours for Cycle: 25.1	3.2	3.5	7.9	1.1	2.5	3.1	4.0	21.1	1.2	0.8	0.1	0.2	2.5	0.0	7.2	8.6	0.3	1.1	0.3
Cycle 4			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	Conditions
Saturday 6/23/2001	Midday	17 miles				2.2				2.2								2.2
Sunday 6/24/2001	Midday	19 miles			2.0					2.0								2.0
Monday 6/25/2001
Tuesday 6/26/2001	Evening	Circuits. 1-2-3-2-1 minute interval ladder. Had a hard time getting my HR into Zone 3 AND do proper bounding technique - couldn't get it there during the first minute of each interval. Then did dips, stepups, pushups and plyos.					1.1		0.3	0.8		0.3		0.3			0.8		0.3
Wednesday 6/27/2001
Thursday 6/28/2001	Evening	2,2,1,2,2,2,2 minute intervals on rolling terrain, w/ 2 minute rests. Lots of black flies & misquoitoes.					1.0			0.6		0.4					0.6		0.4			High 80s and high humidity.
Friday 6/29/2001	Evening	Weight Room. 60 or more reps in as few sets as possible (1-3)						0.4	0.8	0.4					0.8
Week 13		Total Hours for Week: 7.8	0.0	0.0	2.0	2.2	2.1	0.4	1.1	6.0	0.0	0.7	0.0	0.3	0.8	0.0	1.4	4.2	0.7	0.0	0.0
Saturday 6/30/2001	Midday	16 miles			1.7					1.7								1.7				Sore & tired from weights. Resting HR was 159 this morning! Decided to take it easy - stayed in the bottom half of Zone 1.
Sunday 7/1/2001	Midday	Inline Skate-Outdoors.							0.7	0.7							0.7
Monday 7/2/2001	Evening	Weight Room.						0.2	0.6	0.2					0.6		0.2
Tuesday 7/3/2001	Morning	TRAVEL to Big Fish
	Midday	Stopped at Boyne Mtn on the way north. Did the intervals on the upper Grinder loop: 4,3,3,3,3 minutes with 5 minutes rest as I looped back to the beginning.					1.6			1.2		0.4						1.2		0.4
	Evening	Excessive feasting and drinking at Tapawingo!
Wednesday 7/4/2001	Midday	Includes 25 minutes of doublepoling.				1.6				1.6								1.6
	Afternoon	TRAVEL back home
Thursday 7/5/2001
Friday 7/6/2001
Week 14		Total Hours for Week: 6.3	0.0	0.0	1.7	1.6	1.6	0.2	1.2	5.3	0.0	0.4	0.0	0.0	0.6	0.0	0.8	4.5	0.0	0.4	0.0
Saturday 7/7/2001
Sunday 7/8/2001	Morning	Tried to keep HR in bottom half of Zone 1 but was only successful during the 1st half of ski.			3.9					3.9								3.9
Monday 7/9/2001
Tuesday 7/10/2001	Afternoon	Flat 1-mile intervals 4:42, 4:46, 5:09, 4:59 with 2:00 minute rest, mile 3 to 4 forward and back.			1.2					0.7		0.5						0.7	0.5			89 degrees and HUMID
Wednesday 7/11/2001	Midday	Weight Room.						0.2	0.6						0.6
Thursday 7/12/2001	Evening	39 minutes (6 miles) legs only.			0.9					0.8	0.1						0.9
Friday 7/13/2001
Week 15		Total Hours for Week: 6.7	0.0	0.0	5.9	0.0	0.0	0.2	0.6	5.4	0.1	0.5	0.0	0.0	0.6	0.0	0.9	4.6	0.5	0.0	0.0
Saturday 7/14/2001	Morning	Inline Skate-Outdoors. 13-mile skate time trail today. Oops - it's in two weeks. Well, let's skate the course. Weights after the skate.							1.5	1.5	0.1						1.5					Nice!
	Midday	Weight Room.							0.5	0.5					0.5
Sunday 7/15/2001	Morning	Bike-Road. Easy bike with Jill							0.8	0.8								0.8
Monday 7/16/2001	Evening						1.1			1.1							1.1
Tuesday 7/17/2001	Evening					2.1				2.1								2.1
Wednesday 7/18/2001
Thursday 7/19/2001	Evening	Tobaggon Hill intervals 1:00 (1:28) 1:04 (1:35) 1:09 (1.39) 1:15 (1:58) 1:16 (3:04 drink, adjust HRM) 1:15 (1:50) 1:21 (2:03) 1:20 (HR took over 4 min to go below 130, so I stopped)					0.9			0.5		0.4						0.5		0.4		High 80's, HUMID, and bright sun
Friday 7/20/2001
Week 16		Total Hours for Week: 7.0	0.0	0.0	0.0	2.1	2.0	0.0	2.9	6.5	0.1	0.4	0.0	0.0	0.5	0.0	2.7	3.4	0.0	0.4	0.0
Cycle 4		Total Hours for Cycle: 27.7	0.0	0.0	9.7	5.9	5.7	0.7	5.8	23.2	0.1	2.0	0.0	0.3	2.4	0.0	5.8	16.7	1.2	0.8	0.0
Cycle 5			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	Conditions
Saturday 7/21/2001	Morning	LSD first, the 10 x :15 seconds each of Indian Hop, V1 skate, Hill Bounding, and Sideways Skate. Then did a 15 minute run to cooldown. The dryland work was all in Zone 2.				2.2		1.0		2.2	0.8			0.8			0.3	2.2				70s, increasing to 80s and very humid.
Sunday 7/22/2001	Morning	Bike-Road. Out for an early easy ride with Jill							0.8	0.8								0.8
	Morning	Inline Skate-Outdoors.							1.6	1.6								1.6
Monday 7/23/2001
Tuesday 7/24/2001	Evening	With skating poles, doublepoled for 42 minutes (7 miles), then skated without poles for 56 minutes (8 miles). Felt wonderful! Most of the Zone 2 minutes was from skating up hills fast enough to maintain halfway decent technique.	1.8							1.0	0.8						1.8					94 degrees, but relatively low humidity. It wasn't too bad.
Wednesday 7/25/2001
Thursday 7/26/2001	Evening	Average HR of 127 during the workout					1.8			1.8								1.8
Friday 7/27/2001
Week 17		Total Hours for Week: 9.2	1.8	0.0	0.0	2.2	1.8	1.0	2.4	7.4	1.5	0.0	0.0	0.8	0.0	0.0	2.0	6.4	0.0	0.0	0.0
Saturday 7/28/2001	Morning	Inline Skate-Outdoors. 13-mile time trial, 46:06 (16.4 mph). I'm not sure what zone I was really in - my HR monitor battery died at the start. At the sprint to the finish, I counted my pulse for 10 seconds and got close to 180.							1.1	0.3	0.4	0.4	0.0					0.3			0.8	70ish and sunny
Sunday 7/29/2001	Morning	Bike-Road. Easy bike with Jill							0.8	0.8								0.8
	Midday	Tired...			1.9					1.7	0.2							1.9				Increasing to mid-80s and somewhat humid
	Midday	Weight Room. Free wieghts and machines - Arms only							0.5	0.5					0.5
Monday 7/30/2001
Tuesday 7/31/2001	Evening	Double poled all 53 minutes. Then drove to Bailey's for a weight workout.				0.9				0.8	0.1						0.9					84 and somewhat humid. Warm enough to get blisters on my fingers...
	Evening	Weight Room. Weight machines & free weights							0.7	0.7					0.7
Wednesday 8/1/2001
Thursday 8/2/2001	Evening	Average HR 123			1.7					1.7								1.7				84 and humid - but cloudy
Friday 8/3/2001	Evening	1-2-3-4-3-2-1 minute ladder with half-length rest periods. Cranked down on the Speed Reducers.			1.0					0.3	0.2	0.4							1.0			84, sunny, and humid. That was enough...
Week 18		Total Hours for Week: 8.5	0.0	0.0	4.6	0.9	0.0	0.0	3.0	6.7	1.0	0.8	0.0	0.0	1.2	0.0	0.9	4.7	1.0	0.0	0.8
Saturday 8/4/2001	Midday	Road Bike. Rode the road bike to the gym.							0.6	0.6								0.6
	Midday	Weight Room.							0.6	0.6					0.6
	Midday	Bike-Road.							0.7	0.7								0.7
Sunday 8/5/2001	Evening	Tired today - road my bike to Starbucks to do some office work (15 mintues one-way).
Monday 8/6/2001	Midday	Feel slightly under the weather																				High 90s
Tuesday 8/7/2001	Midday	Still feel a little off - headachy																				High 90s / 100
Wednesday 8/8/2001	Evening	The horse flies convinced me to pick up the pace and enter Zone 2. I slightly twisted my left knee swatting at the flys.					0.8			0.7	0.2						0.8
Thursday 8/9/2001
Friday 8/10/2001
Week 19		Total Hours for Week: 2.7	0.0	0.0	0.0	0.0	0.8	0.0	1.9	2.6	0.2	0.0	0.0	0.0	0.6	0.0	0.8	1.3	0.0	0.0	0.0
Saturday 8/11/2001	Afternoon	16 miles - had lots of energy			1.6					1.6								1.6
Sunday 8/12/2001	Midday	Left knee started getting very sore the last mile & a half.				3.0				3.0								3.0
Monday 8/13/2001
Tuesday 8/14/2001	Evening	Ladder: 2, 4, 4, 6, 4, 2, 2 minute intervals with rest time half the previous interval.			1.1					0.3		0.6						0.3	0.6			Nice: near 80, sunny, not humid.
Wednesday 8/15/2001	Evening	Ran the perimeter around the Nature Trails. Did a few foot-specific drills on the short uphills.						1.2		1.2								1.2
Thursday 8/16/2001	Midday	Weight Room.							0.5	0.5					0.5
Friday 8/17/2001
Week 20		Total Hours for Week: 7.3	0.0	0.0	2.7	3.0	0.0	1.2	0.5	6.6	0.0	0.6	0.0	0.0	0.5	0.0	0.0	6.1	0.6	0.0	0.0
Cycle 5		Total Hours for Cycle: 27.7	1.8	0.0	7.3	6.1	2.7	2.2	7.8	23.2	2.7	1.4	0.0	0.8	2.3	0.0	3.7	18.5	1.6	0.0	0.8
Cycle 6			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	Conditions
Saturday 8/18/2001	Midday	Doublepoled for 51 minutes, skated no-poles for 19, then my grabbed running shoes, warmed up, and did 10x15 Indian hops, 10x15 Bounding, and 1x30 Bounding w/ pause. Dead.			1.2		0.3	0.2		0.8	0.1			0.4			1.2
Sunday 8/19/2001
Monday 8/20/2001
Tuesday 8/21/2001
Wednesday 8/22/2001	Evening	Circuits. After rollerskiing, did 10 x ski bounding, skate bound, Indian hop, then some dips and pushups.				1.1			0.5	1.1				0.3	0.2		1.1
Thursday 8/23/2001
Friday 8/24/2001
Week 21		Total Hours for Week: 3.2	0.0	0.0	1.2	1.1	0.3	0.2	0.5	1.9	0.1	0.0	0.0	0.7	0.2	0.0	2.3	0.0	0.0	0.0	0.0
Saturday 8/25/2001	Midday					4.0				4.0								4.0
Sunday 8/26/2001	Midday	It rained all day, so I rebuilt my roller board out in the garage. No place for it in the house...
Monday 8/27/2001	Evening	Ski walk: 20 minute warmup, then 10x :15 'speed ski walks' w/:45 rest, 30 minute skiwalk/run, then 11x~1:20 second hill bounding intervals (1:11, 1:11, 1:14, 1:15, 1:17, 1:16, 1:17, 1:19, 1:26, 1:34, 1:24), with rests of 1:41-2:12, then a cool-down.					1.8			1.0	0.1	0.9