Training Log Archive: buboIn the 12 days ending Jan 14, 2013:
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Monday Jan 14, 2013 #
Note
Brrr, another cold day with -19C in the morning.
Sunday Jan 13, 2013 #
12 PM
XC Skiing 1:59:11 17.82 km (6:41 / km) +145m 6:26 / km
ahr:112 max:130 shoes: Salomon Escape 6 Pilot 2010
Another day of skiing in Gyllbergen with Birgit and Maria. Today was a sunny day and we had some beautiful views in the snow-covered landscape.
Easy going today - we (at least I) took it easier due to the much colder weather. -18C in the morning but around -13C in the parking lot before going out. It felt relatively mild and "warm" in places after a while so it wasn´t really that bad.
First time around Prästbodarna this year - with an 11 minute stop there - the tracks have been groomed for the first time this week and were in much better condition than the worn out tracks in the parts that have been used since before Xmas without much new snow.
Maria had my Garmin but apparently it still picked up my HR except possibly in a few places where we didn´t stay close enough together (maybe when I fell twice in the tricky down-hill sections on the way back...). She started the watch late so I´ve added 1.3km and 9 minutes to the totals.
Easy going today - we (at least I) took it easier due to the much colder weather. -18C in the morning but around -13C in the parking lot before going out. It felt relatively mild and "warm" in places after a while so it wasn´t really that bad.
First time around Prästbodarna this year - with an 11 minute stop there - the tracks have been groomed for the first time this week and were in much better condition than the worn out tracks in the parts that have been used since before Xmas without much new snow.
Maria had my Garmin but apparently it still picked up my HR except possibly in a few places where we didn´t stay close enough together (maybe when I fell twice in the tricky down-hill sections on the way back...). She started the watch late so I´ve added 1.3km and 9 minutes to the totals.
Saturday Jan 12, 2013 #
11 AM
XC Skiing 1:21:54 14.13 km (5:48 / km) +78m 5:38 / km
ahr:122 max:138 shoes: Salomon Escape 6 Pilot 2010
Skiing in Gyllbergen with Birgit and Maria. Uncertain of the conditions when we went out, but they were better than expected. Tracks in bad conditions in many places due to lack of new snow in the past few weeks. In other places they were relly good - not perfect, but still good enough for some pleasant skiing. No sun, a rather grey day and temp -7C - quite OK for skiing.
We did Älgsjön-Dragberget-Pensionärsleden together - I did a couple of extra loops in some places to keep the group together but avoiding to stand still and wait.
Probably did 2km extra compared to Birgit and Maria. Gave them a head start back from the lake by doing the length of the lake once again and almost caught them before the parking lot.
We did Älgsjön-Dragberget-Pensionärsleden together - I did a couple of extra loops in some places to keep the group together but avoiding to stand still and wait.
Probably did 2km extra compared to Birgit and Maria. Gave them a head start back from the lake by doing the length of the lake once again and almost caught them before the parking lot.
11 PM
Note
Just missed the live feed from NZE World Cup. Watched a Movie on TV with Birgit instead. Apparently the Swedes did well again!
Tove 1st again and now also Peter Ö in 1st Place in the Men´s race.
Chase start in the middle of the night here in Sweden (3 AM) so I will probably not follow it.
Tove 1st again and now also Peter Ö in 1st Place in the Men´s race.
Chase start in the middle of the night here in Sweden (3 AM) so I will probably not follow it.
Sunday Jan 6, 2013 #
Note
Watched the live streaming video from World Cup 1 in NZ - just Before and after midnight between Saturday and Sunday Swedish time. O-Lynx results didn´t work at all but updates in the live feed was OK.
Anders´ second race in the sand-dune terrain. Also found a picture of him in Valerie's photos - she must have been impressed by this handsome young man to take a sneak photo from behind ;)
Anders´ second race in the sand-dune terrain. Also found a picture of him in Valerie's photos - she must have been impressed by this handsome young man to take a sneak photo from behind ;)
10 AM
XC Skiing 57:10 13.02 km (4:23 / km)
ahr:117 max:129 shoes: Salomon Escape 6 Pilot 2010
Once again DP at Mellsta - this time with Maria.
Same conditions as yesterday but I took it considerably easier today. Not extremely much slower as it turned out, but I didn´t really push anywhere on the course.
5 x 2.5km: Easy first lap and then a few with a bit more effort + a little faster on the last. Then an extra 1 km loop while finding Maria.
Laps: 11:13 - 10:28 - 10:21 - 10:28 - 10:12
Same conditions as yesterday but I took it considerably easier today. Not extremely much slower as it turned out, but I didn´t really push anywhere on the course.
5 x 2.5km: Easy first lap and then a few with a bit more effort + a little faster on the last. Then an extra 1 km loop while finding Maria.
Laps: 11:13 - 10:28 - 10:21 - 10:28 - 10:12
Saturday Jan 5, 2013 #
10 AM
XC Skiing (DP) 1:00:58 14.54 km (4:12 / km) +1m 4:11 / km
ahr:129 max:139 shoes: Salomon Escape 6 Pilot 2010
A good DP session at Mellsta.
Weather OK with temp around -3C. Mild weather the past few days and then freezing overnight made the tracks hard and almost icy so very fast conditions.
Laps: 10.12* - 10.09 - 10:14 - 10:13 - 10:05 - 10:04
*) missed to hit the split button for this one
Over-all 2.30-3.00 faster per lap than last time (only two days ago)!!
That's how much snow conditions affect your performance. Still good to feel that I´ve got that speed in my body when the conditions are good. Slow snow and otherwise bad conditions don't help to give you the right feeling for where you stand training-wise.
Weather OK with temp around -3C. Mild weather the past few days and then freezing overnight made the tracks hard and almost icy so very fast conditions.
Laps: 10.12* - 10.09 - 10:14 - 10:13 - 10:05 - 10:04
*) missed to hit the split button for this one
Over-all 2.30-3.00 faster per lap than last time (only two days ago)!!
That's how much snow conditions affect your performance. Still good to feel that I´ve got that speed in my body when the conditions are good. Slow snow and otherwise bad conditions don't help to give you the right feeling for where you stand training-wise.
Friday Jan 4, 2013 #
Note
Results for Anders now available from his first race in NZ.
Looked OK to me - especially considering this is his first O race since O-ringen in 2011 :)
Looked OK to me - especially considering this is his first O race since O-ringen in 2011 :)
Thursday Jan 3, 2013 #
10 AM
XC Skiing (DP) 51:42 9.65 km (5:21 / km)
ahr:124 max:138 shoes: Salomon Escape 6 Pilot 2010
Skiing at Mellsta with Maria. She was doing 7x3min intervals on the 1km loop after warm-up on the 2.5. I did my usual 4 laps on the 2.5km.
Weather has been mild a couple of days, but with temps below freezing overnight we expected very hard and icy tracks. Then it started snowing in the morning and when we got to Mellsta there was maybe 1-2 cm of new snow that slowed us down a bit. Temp -2C and getting milder later in the day.
First lap was the slowest but then it got better as the track got skied in more.
(13:25 - 12:57 - 12:45 - 12:32)
(155/Atomic - 2 layers of Skigo HF Purple, worked OK in the tracks - I was mostly double-poling anyway - but as soon as you left the tracks and got out in the new snow the snow froze under your skis).
Weather has been mild a couple of days, but with temps below freezing overnight we expected very hard and icy tracks. Then it started snowing in the morning and when we got to Mellsta there was maybe 1-2 cm of new snow that slowed us down a bit. Temp -2C and getting milder later in the day.
First lap was the slowest but then it got better as the track got skied in more.
(13:25 - 12:57 - 12:45 - 12:32)
(155/Atomic - 2 layers of Skigo HF Purple, worked OK in the tracks - I was mostly double-poling anyway - but as soon as you left the tracks and got out in the new snow the snow froze under your skis).
XC Skiing 16:36 3.0 km (5:32 / km) +1m 5:31 / km
ahr:115 max:133 shoes: Salomon Escape 6 Pilot 2010
After my laps I did some mixed - mostly DP - "intervals" while waiting for Maria to finish her training. Missed one split so added 3 min and 600 m to the GPS data.