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			0.1	0.2	0.8		0.9			Near 80
Tuesday 8/28/2001	Evening	Changed the wheels on my roller board, then did 3x12 at the 'easy' setting. Legs sore from yesterday.												0.1
Wednesday 8/29/2001	Evening	Very easy rollerski - didn't feel that great, and my legs still hurt from Monday.			0.9					0.9								0.9
Thursday 8/30/2001	Afternoon	Team building exercise - went golfing for a couple hours.
Friday 8/31/2001
Week 22		Total Hours for Week: 6.7	0.0	0.0	0.9	4.0	1.8	0.0	0.0	5.8	0.1	0.9	0.0	0.1	0.1	0.2	0.8	4.8	0.9	0.0	0.0
Saturday 9/1/2001	Morning	Weight Room. Did 35 minutes in the weight room, then drove home and did 3x1 minute on roller board (low setting)							0.7					0.1	0.6
	Morning	Still feel mentally & physically out of it. Time to hit the weight room - that'll cheer me up!			0.9					0.9							0.9
Sunday 9/2/2001	Midday	I wanted an easy but long session today, and I didn't want to rollerski, so a walked w/poles and ski walked the uphills. Average HR: 108, officially below Zone 1, but hard enough for today.					3.2			3.2								3.2				Nice.
Monday 9/3/2001	Afternoon	Circuits. MEMORIAL DAY. Kensington was a zoo - families & little kids everywhere. After skiing, went home and did 3x1:00 on the rollerboard.			0.9				0.2	0.9				0.2			0.9					Nice
Tuesday 9/4/2001	Evening	Did 2x10:00 intervals with 5:00 rests, then an 8:00 interval at the top half of Zone 3. Felt pretty good!			1.3					0.7		0.6					0.7			0.6		73 and sunny.
Wednesday 9/5/2001	Evening	Weight Room. Did 25 minutes on the weight machines, then home for 3 x :45 seconds on the rollerboard (tried 3 x 1:00, but couldn't make it)						0.2	0.5					0.1	0.4
Thursday 9/6/2001
Friday 9/7/2001
Week 23		Total Hours for Week: 7.7	0.0	0.0	3.1	0.0	3.2	0.2	1.3	5.6	0.0	0.6	0.0	0.3	1.0	0.0	2.4	3.2	0.0	0.6	0.0
Saturday 9/8/2001	Morning	Circuits. Rollerskied an hour, then changed into shoes, warmed up & ran intervals. I alternated ski bounding w/poles and skate bounds w/o poles - a total of 6. I didn't have it in me to run more. Accidently went into Zone 4. Did 3x1:00 on the roller board at home.				1.0	1.0		0.2	1.0		0.5	0.0	0.2				1.0		0.5		Fairly cloudy, high 70s, and very humid.
Sunday 9/9/2001	Midday	Ski walked the uphills, run everything else. My left knee was feeling a little weak the last hlaf hour, so I walked the downhills and flats instead of running.					2.6			2.6								2.6				Started out nice but soon turned to rain - heavy at times.
Monday 9/10/2001	Evening	Weight Room. 3x1:00 on rollerboard when I got home.							0.9	0.9				0.2	0.8
Tuesday 9/11/2001	Evening	3 x 10 minutes. I had a hard time maintaining form and HR during the last interval.			1.2					0.5		0.7							0.7
Wednesday 9/12/2001
Thursday 9/13/2001	Evening	Weight Room. Easy ski, to the weight room, then home to the rollerboard ('Week 1' workout). Felt great today!				0.9			0.7	0.9				0.2	0.5		0.9					Missed the rain, but the trail was a bit wet.
Friday 9/14/2001	Evening	My arms and shoulders felt 'strained', so I took it easy: I practiced my V1 by doing Zone 1 (!) intervals on a short, easy hill.			1.0					1.0								0.6		0.4
Week 24		Total Hours for Week: 9.5	0.0	0.0	2.2	1.9	3.7	0.0	1.7	7.0	0.0	1.1	0.0	0.5	1.3	0.0	0.9	4.2	0.7	0.9	0.0
Cycle 6		Total Hours for Cycle: 27.0	0.0	0.0	7.3	7.0	8.9	0.3	3.5	20.2	0.2	2.6	0.0	1.5	2.6	0.2	6.4	12.2	1.5	1.5	0.0
Cycle 7			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 9/15/2001
Sunday 9/16/2001	Midday	Average HR was 128			3.3					3.3								3.3
Monday 9/17/2001	Morning	Weight Room. Did arms only. Went in before work. Did a short run & some easy weights to warm up, but it wasn't toward the end of workout that I felt good.							0.5	0.5					0.5
	Evening	Circuits. After my intervals, I went home to the rollerboard and did 3 x 1:00 (W1), then 2 x as long as I could (~:40) at the next hardest setting.							0.3	0.3				0.3
	Evening	Ran/bounded/'moosehoofed' beside the longest hill 6 x ~2:08-2:16 (recovery 2:39-3:12).					0.9			0.5		0.5								0.5
Tuesday 9/18/2001	Evening	Average HR of 117 - very easy roll.			0.9					0.9								0.9
Wednesday 9/19/2001	Evening	Weight Room. Should have taken the day off - Was not a great weight workout and couldn't get it going on the rollerboard.							0.5	0.5				0.0	0.4
Thursday 9/20/2001
Friday 9/21/2001
Week 25		Total Hours for Week: 6.3	0.0	0.0	4.2	0.0	0.9	0.0	1.2	5.9	0.0	0.5	0.0	0.3	0.9	0.0	0.0	4.2	0.0	0.5	0.0
Saturday 9/22/2001	Morning	W/ Frank & John, classic then skate. John saw my left hand too far to the right in front of me in V1, instead of parallel to the direction of travel.			1.4	1.4				2.8								2.8
	Afternoon	Weight Room. Weight room for upper body, then home to 3x1:00 on the rollerboard.							0.6	0.6				0.2	0.4
Sunday 9/23/2001	Morning	I'm pretty dead today. Maybe I'll do something easy and short this afternoon.
	Evening	Guess not.
Monday 9/24/2001	Evening	Weight Room. Went to the gym, ran 3 very fast :35 second sprints, lifted weights (low weight, 60 reps in 3 sets or less), then went home to the roller board.						0.5	0.7	0.5		0.0	0.0	0.2	0.5	0.0						Rain, 35 MPH winds, 39 degree wind chill, & all I had was shorts & a T. Off to the gym instead.
Tuesday 9/25/2001	Evening	What I learned today: Don't try intervals if your muscles are sore from weights. I could not maintain Zone 3 on the 3rd interval, so stopped. Not my best workout.			1.1					0.7	0.2	0.2							0.2			Lows 40s, windy, light rain. But I dressed right!
Wednesday 9/26/2001
Thursday 9/27/2001	Evening	Nice easy ski with John. Did some uphill double poles coming back.			2.0					1.9	0.1							2.0				Mid to upper 50s, mostly sunny, little wind. Perfect!
Friday 9/28/2001
Week 26		Total Hours for Week: 7.6	0.0	0.0	4.5	1.4	0.0	0.5	1.2	6.5	0.3	0.2	0.0	0.3	0.9	0.0	0.0	4.8	0.2	0.0	0.0
Saturday 9/29/2001	Morning					3.3				3.3								3.3
Sunday 9/30/2001	Morning	Work issues kept me awake until 3:30am; I'm tired & groggy today. Tried to take a nap, but couldn't get work off my mind.
Monday 10/1/2001	Evening	Did 10 x 1:00 (1 minute rest), then fartlek 4:15 (2:01), 2:55 (1:51), 4:33 (2:18), & 3:01. My classic rollerskis are too squirrelly to go fast on fast downhills.				1.5						0.4							0.7
Tuesday 10/2/2001	Evening	Just an easy workout - mostly to loosen up from yesterday's hard session.			0.6			0.2		0.6				0.2				0.6
Wednesday 10/3/2001
Thursday 10/4/2001	Evening	Circuits. Ski walked/ran the horse trails, doing bounding on all uphills. Spent 10 minutes on one hill doing bounding w/o ski poles. Then did 3 x 1:00 on roller board.					1.1	0.2	0.2	1.2	0.2			0.7			0.7					Cool, occasional light rain.
Friday 10/5/2001
Week 27		Total Hours for Week: 7.0	0.0	0.0	0.6	4.8	1.1	0.3	0.2	5.1	0.2	0.4	0.0	0.9	0.0	0.0	0.7	3.9	0.7	0.0	0.0
Saturday 10/6/2001	Morning	Rolled with John & Frank. Average HR: 114, a bit lower than I would have liked. Did quite a bit of single-sticking (arms only).				2.9				2.9								2.9				Mid 40's, partly cloudy. There was actually a little hail/snow in the air as I drove home!
Sunday 10/7/2001	Afternoon	Ran, then did bounding up a ravine. Also did dips on pinic tables located on the trail. Also did a minute on the roller board.						1.4		1.0				0.4			1.0					Mid 40's and sunny.
Monday 10/8/2001
Tuesday 10/9/2001	Evening	Average HR 119			2.8					2.7	0.1							2.8				Mid 60s.
Wednesday 10/10/2001
Thursday 10/11/2001	Evening	Circuits. Ran the horse loop, then did specific strength on the taboggan & sliding hills. Went home and did 4 sets on the rollerboard.					1.3	0.2	0.1	0.6				0.8			0.6					Low 60s and light rain.
Friday 10/12/2001
Week 28		Total Hours for Week: 8.6	0.0	0.0	2.8	2.9	1.3	1.6	0.1	7.2	0.1	0.0	0.0	1.2	0.0	0.0	1.6	5.7	0.0	0.0	0.0
Cycle 7		Total Hours for Cycle: 29.5	0.0	0.0	12.1	9.1	3.2	2.4	2.7	24.7	0.5	1.1	0.0	2.7	1.8	0.0	2.3	18.6	0.9	0.5	0.0
Cycle 8			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 10/13/2001	Morning				3.8					3.8								3.8
Sunday 10/14/2001
Monday 10/15/2001	Evening	Fartlek, times of 1:00 (2:22), 1:41 (3:16), 3:54 (5:37), 9:19 (2:21) and 5:24. Then did 16:16 distance strength (legs only) with 6 x 1:00 easy uphill intervals			1.4							0.6		0.3					0.6			Mid 50s and a bit of wind.
Tuesday 10/16/2001	Evening	Started the Dale Carnegie Course - 12 weeks of Tuesdays for 4 hours. It would have been awful to train tonight - high winds, pelting rain, and COLD.
Wednesday 10/17/2001	Evening	Very headachy today, had no energy or focus. Skip training.																				It would have been a nice day for training...
Thursday 10/18/2001	Afternoon	Still headachy today, still no energy or focus.
	Evening	Did 30 minutes out, legs only, then 32 minutes doublepoling back.			1.0					1.0	0.1			1.0
Friday 10/19/2001	Evening	I was tired & hungry on the way home from work - and still a little out of it. I ate then went for an easy & relaxing half hour walk with Jill.						0.5		0.5
Week 29		Total Hours for Week: 6.7	0.0	0.0	6.2	0.0	0.0	0.5	0.0	5.2	0.1	0.6	0.0	1.3	0.0	0.0	0.0	3.8	0.6	0.0	0.0
Saturday 10/20/2001	Evening	Rollerskied, then put on the shoes and did a few minutes of bounding. At home, I hit the rollerboard 2x1:00.				1.9		0.2		1.9				0.2				1.9
Sunday 10/21/2001	Midday	A couple loops around Kensignton			1.7					1.6	0.1							1.7
Monday 10/22/2001	Evening	Very easy ski, but I was exhausted at the end (I went to bed at 8pm!). Finished just in time to miss a thunderstorm.				1.1				1.1								1.1
Tuesday 10/23/2001	Evening	My second Dale Carnegie class...
Wednesday 10/24/2001	Evening	Time to spend an evening with Jill.
Thursday 10/25/2001	Evening	Circuits. One warmup loop on the horse trail, then did a 2nd loop, bounding all the hills. Rollerboarded at home. My legs feel the workout.					1.3		0.1					0.7	0.1		0.7					High winds, 40ish, wind chill of 12 - but we were pretty sheltered by the trees.
Friday 10/26/2001
Week 30		Total Hours for Week: 6.2	0.0	0.0	1.7	2.9	1.3	0.2	0.1	4.5	0.1	0.0	0.0	0.9	0.1	0.0	0.7	4.6	0.0	0.0	0.0
Saturday 10/27/2001	Morning	Very easy classic ski - average HR of 114. Want to save myself for intervals tomorrow...				2.5				2.5								2.5				39-40, cloudy, a slight breeze.
Sunday 10/28/2001	Morning	Did a 10K timetrial today - but pushed the wrong button on my watch so I didn't get a time (I was not a happy camper). Arms were giving out by the end...			1.0					0.5		0.5									0.5	40ish and sunny
Monday 10/29/2001	Evening	. Had a fabulous ski! Concentrated on moving my hip - not leg - forward and up. I may actually be able to climb hills this year! Also used the rollerboard & did bicep curls.			1.9				0.2	1.9				0.2				1.9				Light, moving to dark. High 40s
Tuesday 10/30/2001	Evening	Dale Carnegie - 3rd night of class.
Wednesday 10/31/2001	Evening	Halloween - had to go home. Just as well: I was exhausted all day.
Thursday 11/1/2001	Evening	Ran for about 40 minutes, then did 16 minutes of bounding intervals, focusing on strength, not speed.					1.0			0.4	0.3			0.3			0.7					Dark & low 60s. Too warm! I'm getting acclimated to lower temps...
	Evening	Rollerboard: a minute at a medium slope, a minute at a hard slope, a minute at an easy slope. Curls, shrugs, and uprights rows inbetween.												0.1	0.1
Friday 11/2/2001
Week 31		Total Hours for Week: 6.4	0.0	0.0	2.8	2.5	1.0	0.0	0.2	5.2	0.3	0.5	0.0	0.5	0.1	0.0	0.7	4.4	0.0	0.0	0.5
Saturday 11/3/2001	Morning	Met John, Bill, and Mark. Did the first lap too fast (at top end of Zone), which made teh next two laps harder.				3.7				3.7								3.7				Sunny, temps rising from 43 to 44.
Sunday 11/4/2001
Monday 11/5/2001	Evening	Did 4 x 10 minute intervals tonight, with 3-7 minutes rest between (the long rest came while talking to Gary Oaks as he skied by)			1.3							0.7							0.9			High 40s, dropping as night came.
Tuesday 11/6/2001	Evening	Another Dale Carnegie class until 10:30...
Wednesday 11/7/2001	Evening	Fartlek: 10:02 (3:34), 4:15 (1:45), 5:38. Because of the downhills, I couldn't keep in Zone 3 the whole time.				0.9						0.2	0.2						0.6			Turning dark, but high 50's & calm
Thursday 11/8/2001	Evening	Cold, tired, hungry, unmotivated - took a beating from John while bounding.					1.3			1.3				0.5				0.8				High 40s, damp, and very windy
Friday 11/9/2001
Week 32		Total Hours for Week: 7.3	0.0	0.0	1.3	4.7	1.3	0.0	0.0	5.1	0.0	0.8	0.2	0.5	0.0	0.0	0.0	4.6	1.5	0.0	0.0
Cycle 8		Total Hours for Cycle: 26.7	0.0	0.0	12.1	10.1	3.6	0.7	0.3	20.0	0.5	1.9	0.2	3.2	0.2	0.0	1.4	17.3	2.1	0.0	0.5
Cycle 9			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 11/10/2001	Morning	Speed reducers were cranked down. Frank pushed the pace this morning - we took 15 minutes off our normal time. Mary from WSTC joined Frank, John & I this morning.			2.3					2.2							2.3					A bit windy, sunny, mid 40s.
Sunday 11/11/2001
Monday 11/12/2001	Evening	10K time trial in 27:47 (tried to chase down Karen Dawson on those fast skates. Failed). Then did 35 minutes of double-pole 'distance strength' back to car.			1.4					0.7		0.5					0.7				0.5	50 dropping to 45, light to dark
Tuesday 11/13/2001	Evening	NordicSkiRacer.com goes live! I spend all evening at Dale Carnegie...
Wednesday 11/14/2001	Evening	This is an easy week for me. No training today - I'll catch up on some stuff at home.
Thursday 11/15/2001	Evening	Circuits. Ran for 43 minutes with John, then bounded up Tobaggon Hill for 25 minutes before cooling down. Went home and hit the roller board & free weights for a few minutes.					1.3	0.2	0.2	0.7				0.6			0.7					Warm - near 70! In November!
Friday 11/16/2001
Week 33		Total Hours for Week: 5.4	0.0	0.0	3.7	0.0	1.3	0.2	0.2	3.6	0.0	0.5	0.0	0.6	0.0	0.0	3.7	0.0	0.0	0.0	0.5
Saturday 11/17/2001	Midday	Frank, Bill, Jamie & I had a fabulous ski. Had to strip off clothes every lap as the temps increased from about 35 to 55				3.9				3.8								3.9				35 increasing to 55, bright & sunny, calm
Sunday 11/18/2001	Afternoon	Special training today - putting Christmas lights up outside. Up the ladder, down the ladder, up the ladder, down the ladder...
Monday 11/19/2001	Evening	Rollerskied near the top of Zone 1 on wet pavement at Kensington, as dusk turned to dark. Just didn't want to hit any deer or runners...			1.4					1.3	0.1						1.4					About 40
	Evening	Circuits. Did 4 reps on the rollerboard, with shrugs, curls, standing rows, etc. in between.							0.3					0.1	0.2
Tuesday 11/20/2001	Evening	1 minute demo speeches at Dale Carnegie - I rolled in on my rollerskis (dressed in my racing suit) and taught how to doublepole! Won best performance...
Wednesday 11/21/2001	Midday	TRAVEL to Ellsworth for Thanksgiving
Thursday 11/22/2001	Morning	To the dump! Did four hill intervals up the road to the Ellsworth dump: 6:01 (8:08), 6:09 (8:13), 6:06 (7:47), and 4:22 - cut the last one short because my left knee was getting very sore. Better to stop the workout than end the season...					1.3					0.4								0.4		50ish and sunny
Friday 11/23/2001	Midday	Spent quality shopping time with Jill in Petoskey, Charlevoix & East Jordan.
Week 34		Total Hours for Week: 6.9	0.0	0.0	1.4	3.9	1.3	0.0	0.3	5.1	0.1	0.4	0.0	0.1	0.2	0.0	1.4	3.9	0.0	0.4	0.0
Saturday 11/24/2001	Morning	Rollerski hill intervals up to the Ellsworth dump (5:37, 5:56, 6:11, 6:26); Jill drove me down the hill (4:05 rests). Skied easy for 25 minutes, then fartleks on flatter terrain: 1:45 (:53), 2:25 (2:09), 1:05 (1:49), and 4:14. I'm toast.			2.1							0.6							0.2	0.6
Sunday 11/25/2001	Morning	TRAVEL back to home.
	Afternoon	Toured part of the new Wixom / South Lyon / Island Lake / Kensignton connector path.				1.1				1.1								1.1				45 & windy
Monday 11/26/2001	Evening	Had to catch up on office work tonight - no training.
Tuesday 11/27/2001	Evening	Dale Carnegie, class 7. I was absolutely exhausted tonight, even before I got to class. Not enough sleep.
Wednesday 11/28/2001	Evening	Felt great tonight, even though it was cold, wet & dark! Skiing felt easy! Must be the intervals last Thursday & Saturday, and the extra sleep last night.			1.7					1.6	0.1							1.7				40ish, foggy, dark, misty, wet. Perfect rollerskiing weather!
Thursday 11/29/2001	Evening	John & I ski walked/ran for about a hour, then hit the toboggan hill for some strength/power bounding.					1.5	0.1		1.0	0.2			0.3			1.0					40, wet, and dark - but it did miraculously stop raining while we trained.
	Evening	Circuits. Did four sets on the rollerboard, with free weights in between.							0.3					0.1	0.2
Friday 11/30/2001
Week 35		Total Hours for Week: 6.8	0.0	0.0	3.8	1.1	1.5	0.1	0.3	3.7	0.3	0.6	0.0	0.4	0.2	0.0	1.0	2.8	0.2	0.6	0.0
Saturday 12/1/2001	Morning	Seven of us out this morning on rollerskis - we're taking over Kensignton Metropark!			1.0	3.0				4.0								4.0				Low 40s, cloudy, humid, a bit of a breeze.
Sunday 12/2/2001
Monday 12/3/2001	Evening	Uphill Intervals of 2:29 (1:51), 2:55 (3:13), 2:55 (3:37), 3:01 (3:55), 3:09 (3:55), 3:12 (3:22), and 3:07. Speed reducers were on so I wouldn't go too fast in the dark and hit something...			1.3							0.3								0.6		50 and dark
	Evening	Circuits. Did a couple reps on the rollerboard, with some free weights in between. Then my stomach started growling - time to eat!							0.1					0.1
Tuesday 12/4/2001	Evening	Dale Carnegie class again tonight - session 8
Wednesday 12/5/2001	Evening	It was in my best interest to finish off the outside Xmas lights rather than train tonight...																				60 degrees & sunny today!
Thursday 12/6/2001	Afternoon	It was an easy ski run, but it took me almost an hour to get comfortable - It felt harder than it should have even though my heart rate was in the right place.					1.3			1.3							1.3					44
	Afternoon	Circuits. After running, did hill bounding on the sledding hills, then went home and hit the rollerboard (4x1:00 or so) and some free weights.						0.5	0.3					0.5	0.2
Friday 12/7/2001
Week 36		Total Hours for Week: 7.3	0.0	0.0	2.3	3.0	1.3	0.5	0.4	5.2	0.0	0.3	0.0	0.6	0.2	0.0	1.3	4.0	0.0	0.6	0.0
Cycle 9		Total Hours for Cycle: 26.3	0.0	0.0	11.2	8.0	5.4	0.7	1.0	17.6	0.4	1.7	0.0	1.7	0.5	0.0	7.4	10.7	0.2	1.6	0.5
Cycle 10			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 12/8/2001	Morning	There were a total of 14 rollerskiers out at Kensington & Island Lake this morning. That may be a record.			2.9					2.9								2.9				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.			1.6						0.1	0.6							1.2			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.
Tuesday 12/11/2001	Evening	Another evening spent at Dale Carnegie class. No training today.
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.
	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.			1.5						0.2			0.8					0.3			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.					1.3	0.3		1.1				0.3			1.1					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.							0.4						0.4
Week 37		Total Hours for Week: 8.1	0.0	0.0	6.0	0.0	1.3	0.3	0.4	4.0	0.3	0.6	0.0	1.1	0.4	0.0	1.1	2.9	1.5	0.0	0.0
Saturday 12/15/2001	Morning	Nice easy ski with Frank, Bill, Mary, Gary, and Greg.				2.3				2.3								2.3				Mid 30's &* damp pavement.
Sunday 12/16/2001
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.						0.3	0.7						0.7
Tuesday 12/18/2001	Evening	My 10th Dale Carnegie class tonight; two more to go....
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.
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.					1.5	0.3		1.4				0.2			1.4					Mid 30s & sunny.
Friday 12/21/2001	Morning	Shortest day of year! Winter officially begins at 2:23 am. EST
Week 38		Total Hours for Week: 5.1	0.0	0.0	0.0	2.3	1.5	0.6	0.7	3.7	0.0	0.0	0.0	0.2	0.7	0.0	1.4	2.3	0.0	0.0	0.0
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.				4.0				4.0								4.0				30's
Sunday 12/23/2001
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.						0.7	0.8					0.2	0.4
Tuesday 12/25/2001	Morning	Merry Christmas everyone!
	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.																				It was a white Christmas (barely). Temps in the high 20s.
Wednesday 12/26/2001	Morning	TRAVEL to Forbush Corners
	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.	2.0							2.0								2.0				Low 20s - I waxed right: Toko Dibloc HF Red
	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.		1.0						0.7	0.3						1.0					Low 20s - The classic skis had Toko Dibloc LF Red glide, Toko Carbon Gripwax (Bright Red?)
	Evening	TRAVEL back to home - 3+ hours up, 4 hours of skiing, a bit of ski shop banter, 3+ hours down....
Thursday 12/27/2001	Morning	Work this morning, but my sister & niece arrive this afternoon,.
Friday 12/28/2001	Afternoon	Mom & brother arrive, get sister & niece, and head north for New Years
Week 39		Total Hours for Week: 8.4	2.0	1.0	0.0	4.0	0.0	0.7	0.8	6.7	0.3	0.0	0.0	0.2	0.4	0.0	1.0	6.0	0.0	0.0	0.0
Saturday 12/29/2001	Morning	TRAVEL to Ellsworth for New Years
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?		1.9															0.2	0.9		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.	1.7							1.0	0.7						1.7					25, cloudy, very light wind.
Tuesday 1/1/2002	Morning	TRAVEL back to home
Wednesday 1/2/2002	Evening	Exhausted - was going to the gym for a strength workout, but think I need the day off.
Thursday 1/3/2002
Friday 1/4/2002	Afternoon	TRAVEL. Took the afternoon off to go north to have time to visit with Mom (her 80th Birthday is tomorrow).
Week 40		Total Hours for Week: 3.6	1.7	1.9	0.0	0.0	0.0	0.0	0.0	1.0	0.7	0.0	0.0	0.0	0.0	0.0	1.7	0.0	0.2	0.9	0.0
Cycle 10		Total Hours for Cycle: 25.2	3.7	2.9	6.0	6.4	2.8	1.6	1.9	15.4	1.3	0.6	0.0	1.4	1.5	0.0	5.1	11.3	1.6	0.9	0.0
Cycle 11			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 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.	1.4									0.7									0.7	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.		2.9						1.0	1.0	0.6					2.3				0.6	Low to mid 30's, snowing, calm, high humidity, soft track, hilly. Universal Klister seemed to be the compromise wax of the day.
	Evening	TRAVEL back home
Monday 1/7/2002
Tuesday 1/8/2002	Midday	. Did a quick 25 minute weight workout at lunch today.							0.8						0.4
	Evening	Dale Carnegie class 11. One more to go.
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.
	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.	1.5								0.1	0.1		0.2						0.4		Mid 30s.
Thursday 1/10/2002
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.
Week 41		Total Hours for Week: 6.6	2.9	2.9	0.0	0.0	0.0	0.0	0.8	1.0	1.1	1.4	0.0	0.2	0.4	0.0	2.3	0.0	0.0	0.4	1.3
Saturday 1/12/2002	Morning	It's a cold all right. Ants in the nose... no workout today. Tomorrow?
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.
Monday 1/14/2002	Morning	Still high resting heart rate. Still feel bad.
Tuesday 1/15/2002	Morning	Ditto yesterday.
	Evening	Actually, I feel better now. And I felt pretty good after my last Dale Carnegie session.
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.
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.
	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!						0.5	0.3	0.5					0.3		0.5
Friday 1/18/2002	Midday	Will be attending funeral and family events all day...
Week 42		Total Hours for Week: 0.8	0.0	0.0	0.0	0.0	0.0	0.5	0.3	0.5	0.0	0.0	0.0	0.0	0.3	0.0	0.5	0.0	0.0	0.0	0.0
Saturday 1/19/2002
Sunday 1/20/2002	Morning	TRAVEL back to Michigan
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.						0.3	1.0						0.6
Tuesday 1/22/2002	Evening	Still not quite there. And I need to spend a little time with my wife.
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)!			2.2					2.2								2.2				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.						0.3	0.9						0.6
Friday 1/25/2002
Week 43		Total Hours for Week: 4.6	0.0	0.0	2.2	0.0	0.0	0.6	1.9	2.2	0.0	0.0	0.0	0.0	1.1	0.0	0.0	2.2	0.0	0.0	0.0
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.			0.9					0.5	0.4						0.9					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...			1.2					1.1	0.1						1.2					50, sunny, & a little breezy.
Monday 1/28/2002	Evening	Fartlek Intervals tonight. Charged the uphills mostly.			0.8						0.1	0.1							0.2			50, dark, and windless.
Tuesday 1/29/2002
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.
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...
	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.
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.
	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...
Week 44		Total Hours for Week: 2.9	0.0	0.0	2.9	0.0	0.0	0.0	0.0	1.6	0.5	0.1	0.0	0.0	0.0	0.0	2.0	0.0	0.2	0.0	0.0
Cycle 11		Total Hours for Cycle: 14.9	2.9	2.9	5.0	0.0	0.0	1.1	3.0	5.3	1.6	1.5	0.0	0.2	1.9	0.0	4.9	2.2	0.2	0.4	1.3
Cycle 12			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 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.	2.2								0.8	1.0									1.8	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).
	Afternoon	Dead, but can't seem to nap. My voice is several octives too low. Try to rest....
	Evening	Too bed as early as possible so I don't get sicker.
Sunday 2/3/2002	Morning	My voice is still a deep baritone, but I don't feel any worse.
	Afternoon	An easy classic ski at XC Ski Headquarters as I TRAVEL home.		0.9						0.8	0.2						0.9					Near 30 and sunny. Toko Carbon Yellow was OK, but grabbed lots of leaves in the track.
	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!"...
Monday 2/4/2002	Morning	I'm sick. Off to the doctor. I get antibiotics. No work or skiing today...
Tuesday 2/5/2002	Morning	Missing another day of work. Sleep...
	Morning	Still sick. missing work another day.
	Evening	Slept most of the day. And I'm in the dog house - I didn't plan sufficiently for her birthday today.
Wednesday 2/6/2002	Morning	Feel much better today - antibiotics are great! Went back to work.
	Evening	Jill called - her uncle has taken a turn for the worse. We drive over. By later evening, he's passed away.
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.
Friday 2/8/2002	Evening	Went to funeral for Jill's uncle
Week 45		Total Hours for Week: 3.1	2.2	0.9	0.0	0.0	0.0	0.0	0.0	0.8	1.0	1.0	0.0	0.0	0.0	0.0	0.9	0.0	0.0	0.0	1.8
Saturday 2/9/2002	Afternoon	Waxed classic skis for tomorrow's Grand Travers 16K race, then drove north to Grayling.
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.																				32F, course damp snow.
	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...		1.1							0.2	0.9									1.1	32F & dropping, with new snow falling on top of damp, course, transformed snow. Waxing Nightmare! Toko Bright Red didn't work...
	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.
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.
Tuesday 2/12/2002
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..						0.6	0.5	0.7	0.3	0.1			0.3		0.8		0.3
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.		1.0						1.1							1.1					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...
	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...
Week 46		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
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.							0.4						0.4
Sunday 2/17/2002
Monday 2/18/2002
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.							1.6	0.7	0.3	0.0			0.4		0.8		0.2
Wednesday 2/20/2002
Thursday 2/21/2002	Evening	John & I did a nice 45 run with poles on the Kensignton horse trails tonight.					0.8			0.8							0.8					Mid 30s, snowing, the ground wet and/or barely snow covered.
Friday 2/22/2002
Week 47		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
Saturday 2/23/2002	Midday	TRAVEL to Boyne Nordican
	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							0.5	1.0	0.5					1.0			1.0		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							1.1	1.0	0.2					2.3					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.		0.6						0.6							0.6					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.
Monday 2/25/2002
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...																				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.						0.8	0.5	0.3	0.4	0.2			0.5		0.6				0.2
Thursday 2/28/2002
Friday 3/1/2002	Afternoon	TRAVEL to Gaylord.
Week 48		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 12		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 13			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 3/2/2002	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							0.3	0.9	1.1					0.5				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						0.5	0.8	0.1				0.5					0.9	Toko Bright Blue kick and - suprise! - my Toko HF Red skis felt faster than my colder skis?
Monday 3/4/2002
Tuesday 3/5/2002
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...						0.5	0.1	0.2	0.3				0.1		0.5
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...
Friday 3/8/2002
Week 49		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.
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.						1.0	0.5	1.5							1.5
Monday 3/11/2002	Evening	. Warmed up, lifted weights for 30 minutes (upper body only) cooled down, and stretched.							0.5						0.5
Tuesday 3/12/2002
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...			1.0					1.0								1.0				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...
Friday 3/15/2002	Evening	. A warm up, 35 minutes of weights, cool down. Looks like I'm not driving to Boyne Highlands tonight.							0.6						0.6
Week 50		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
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.			0.8					0.8	0.1						0.8					36F, cloudy and very windy
Monday 3/18/2002
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.						1.0	0.6	1.0					0.6		1.0
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.
Thursday 3/21/2002	Evening	. 30 minutes on an exercise bike then 22 minutes on weights.							0.9	0.5					0.4			0.5
Friday 3/22/2002
Week 51		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
Saturday 3/23/2002	Morning	Ran the 'No Frills, All Thrills 5 Mile Trail Run' at Huron Meadows Metropark. Took it relatively easy at first (was worried about my knees) ,then upped the pace in the latter half of the race. 38 minutes & change..						0.6			0.3	0.3									0.6	Around 32F, sunny, & very windy.
Sunday 3/24/2002
Monday 3/25/2002	Morning	. Ran & stretched for 30 minutes, lifted weights for 45 minutes, then biked & stretched for about half an hour to cool down.							0.8						0.8							It snowed today, just enough to make rollerskiing impossible...
Tuesday 3/26/2002	Evening	. Exercise bike for one hour, then some stretching. Enough snow on the ground to prevent rollerskiing...							1.0	1.0							1.0
Wednesday 3/27/2002	Evening	Rollerskied Kensignton Metropark. Fell twice, but figured out why: While 'coasting' at a slow speed, I get lazy, standup, & allow my poles to go far enough forward that a basket hits the big wheels on the V2 Areo - I go down. Time to dump the baskets.			0.9					0.9	0.0						0.9					45F and sunny.
Thursday 3/28/2002
Friday 3/29/2002	Evening	. Ran & stretched to warm up, then about 40 minutes of weight work. Struggled tonight - It seemed harder than usual. Cooled down with a 15 minute exercise bike ride.							0.7						0.7
	Evening	Just got home - my back has issues! I think the 2nd fall Wednesday night hyper-extended my already bad-back, and the leg curls & extensions I did tonight exacerbated the injury...
Week 52		Total Hours for Week: 3.9	0.0	0.0	0.9	0.0	0.0	0.6	2.4	1.9	0.4	0.3	0.0	0.0	1.4	0.0	1.9	0.0	0.0	0.0	0.6
YTD		Total Hours for YTD: 303.7	20.3	14.3	101.0	63.9	35.4	18.9	49.9	223.4	18.1	19.8	0.3	11.9	24.2	0.7	70.0	0.0	12.0	10.4	9.7