Taper 3; CFE Intervals

First the warmups, balance drills. Then up the wax hill to try Kari Lyle's posture experiment. Snowplow backwards down the hill, bring hips forward and shoulders up until skis stop. continue until skis slide forward up the hill. It worked! The chest and shoulders are much more upright, the hips well forward, causing the legs to bend more. Cool. Thanks, Kari.

Then the WOD: 2 rounds of 5 minutes on, 2 minutes off, followed by 5 rounds of 1 minute on, 30 seconds off. Record distances.

Kirsten was on new skis - boy, was she happy! I ended up putting her in front, she always went farther than I did. It took the heavier skis to keep us together. Woohoo!

Tomorrow is off.

Here's the data. Each entry is a different interval. All intervals read longer, but the distances are correct. We used a different clock for a timer; It takes a little time to take off the pole & glove, get out the GPS thingy and hit the button. The last interval timed especially long - I dropped the phone and had to go back and get it. I took it back to the correct ending point.

Name:		Taper 3 interval 1
Date:		Mar 9, 2010 5:44 pm
Map: (valid until Mar 20, 2010)		Google Maps
Distance:		0.90 kilometers
Elapsed Time:		05:48.1
Avg Speed:		9.3 km/h
Max Speed:		12.3 km/h
Avg Pace:		06' 28" per km
Min Altitude:		231 m
Max Altitude:		253 m
Start Time:		2010-03-09T22:44:36Z
Start Location:
	Latitude:	47.109561º N
	Longitude:	88.554960º W
End Location:
	Latitude:	47.107521º N
	Longitude:	88.562195º W

Name:		Taper 3 interval 2
Date:		Mar 9, 2010 5:52 pm
Map: (valid until Mar 20, 2010)		Google Maps
Distance:		1.07 kilometers
Elapsed Time:		05:38.7
Avg Speed:		11.4 km/h
Max Speed:		14.8 km/h
Avg Pace:		05' 15" per km
Min Altitude:		231 m
Max Altitude:		268 m
Start Time:		2010-03-09T22:52:34Z
Start Location:
	Latitude:	47.107491º N
	Longitude:	88.561372º W
End Location:
	Latitude:	47.109956º N
	Longitude:	88.558285º W

Name:		Taper 3 interval 3
Date:		Mar 9, 2010 6:00 pm
Map: (valid until Mar 20, 2010)		Google Maps
Distance:		0.16 kilometers
Elapsed Time:		01:19.2
Avg Speed:		7.5 km/h
Max Speed:		11.4 km/h
Avg Pace:		08' 02" per km
Min Altitude:		239 m
Max Altitude:		247 m
Start Time:		2010-03-09T23:00:19Z
Start Location:
	Latitude:	47.109966º N
	Longitude:	88.558625º W
End Location:
	Latitude:	47.110355º N
	Longitude:	88.560700º W

Name:		Taper 3 interval 4
Date:		Mar 9, 2010 6:02 pm
Map: (valid until Mar 20, 2010)		Google Maps
Distance:		0.27 kilometers
Elapsed Time:		01:58.9
Avg Speed:		8.1 km/h
Max Speed:		11.7 km/h
Avg Pace:		07' 26" per km
Min Altitude:		236 m
Max Altitude:		249 m
Start Time:		2010-03-09T23:02:02Z
Start Location:
	Latitude:	47.110332º N
	Longitude:	88.561122º W
End Location:
	Latitude:	47.108338º N
	Longitude:	88.562855º W

Name:		Taper 3 interval 5
Date:		Mar 9, 2010 6:04 pm
Map: (valid until Mar 20, 2010)		Google Maps
Distance:		0.19 kilometers
Elapsed Time:		01:22.3
Avg Speed:		8.5 km/h
Max Speed:		12.4 km/h
Avg Pace:		07' 04" per km
Min Altitude:		240 m
Max Altitude:		244 m
Start Time:		2010-03-09T23:04:47Z
Start Location:
	Latitude:	47.107975º N
	Longitude:	88.562609º W
End Location:
	Latitude:	47.107060º N
	Longitude:	88.560478º W

Name:		Taper 3 interval 6
Date:		Mar 9, 2010 6:06 pm
Map: (valid until Mar 20, 2010)		Google Maps
Distance:		0.28 kilometers
Elapsed Time:		01:18.8
Avg Speed:		12.7 km/h
Max Speed:		16.1 km/h
Avg Pace:		04' 42" per km
Min Altitude:		247 m
Max Altitude:		255 m
Start Time:		2010-03-09T23:06:42Z
Start Location:
	Latitude:	47.106927º N
	Longitude:	88.560170º W
End Location:
	Latitude:	47.106528º N
	Longitude:	88.556898º W

Name:		Taper 3 interval 7
Date:		Mar 9, 2010 6:09 pm
Map: (valid until Mar 20, 2010)		Google Maps
Distance:		0.26 kilometers
Elapsed Time:		03:24.7
Avg Speed:		4.6 km/h
Max Speed:		17.2 km/h
Avg Pace:		13' 11" per km
Min Altitude:		241 m
Max Altitude:		266 m
Start Time:		2010-03-09T23:09:08Z
Start Location:
	Latitude:	47.106821º N
	Longitude:	88.557572º W
End Location:
	Latitude:	47.108550º N
	Longitude:	88.557091º W

Ciao,

Charles

Taper 2; Bodyweight WOD

Today:

Rounds of 5 - 15 - 25

Squats

Pushups

Pullups (CW jumping off smallest box)

Situps

KW 13:35

CW 13:38

Dan's OnRamp:

Rounds of 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1

20# medball deadlift

Push press 5# PVC w/sand

Dan: 10:43

A good early morning. Tomorrow, skiing intervals. I'm hoping there will still be snow by Saturday.

Ciao,

Charles

Glide N Gorge

Yum! A fundraising project of the Keweenaw Nordic Ski Club, the 2nd annual Glide 'N Gorge features a trip through the groomed trails of Maasto Hiihto with stops along the way for gourmet eating. There was an appetizer table, then later a soup table and finally desserts at the chalet afterwords. It was yummy fun.

The snow was all wet and smooshy with temps up around 40F. My warmest waxes didn't cut the mustard. I never thought I'd go out in klister weather, but it would have been nice to have today. We're saving the high flourocarbon warm glide wax for the race Saturday. It was a good chance to practice marathon skate and flying herringbone.

This was off of the plan, doing a second long slow distance day. We had a great time last year and I'm happy we could support the cause again.

Here's the data; Sorry it's incomplete - I forgot to turn the thingy on at first, then forgot to resume it after the soup:

Name:		Glide N Gorge (incomplete)
Date:		Mar 7, 2010 1:26 pm
Map: (valid until Mar 20, 2010)		Google Maps
Distance:		3.70 kilometers
Elapsed Time:		53:08.7
Avg Speed:		4.2 km/h
Max Speed:		21.1 km/h
Avg Pace:		14' 22" per km
Min Altitude:		188 m
Max Altitude:		268 m
Start Time:		2010-03-07T18:26:31Z
Start Location:
	Latitude:	47.141318º N
	Longitude:	88.604282º W
End Location:
	Latitude:	47.142400º N
	Longitude:	88.606898º W

Ciao,

Charles

Taper Week Begins - 2 Out Of 3 Bears

Two nights of 10 hours' sleep worked and Kirsten wants to go skiing (that's new acquaintances Barb and Cindy in the photo.)

Next Saturday is the Great Bear Chase. Kirsten and I are signed up to do the 26k skate. We'll be pretty much following the CrossFit Endurance race taper plan this week. Today was long slow distance.

Kirsten really found a nice rhythm; she's talking about leaving me behind if she has to wait for me. I told her long ago that she should race her own race. I will miss her, though.

I had trouble after a break at the bottom of Papa Bear. We stopped and I had half a Zone bar. After the first little hill, my head would go woozy and my legs would run out of energy after any effort. I believe 'bonk' may be the term. The Zone bar is still mostly grain-based carbs; I'm used to a more protein, veg and fat kind of diet. My metabolism has probably shifted away from the high-test grains. It could also be a result of the single-leg stuff the night before, but I'm not comfortable with my nutrition of choice. I have no other opportunities to try it out, but I've taken the more easily digested protein and fat sources and added a fairly high glycemic fruit for carbs. The plan is one boiled egg, on macadamia nut and half a banana for feeding. Except for the banana, that's more typical of my diet. Half an apple would be the usual for me, maybe safer, but not so easy to eat and go I think. I'll think about it.

Tomorrow is the Glide 'N Gorge. Not exactly on the training plan, definitely not on the food plan, but should be fun nonetheless!

Here's the data from today (notice the map is in a different place:)

• Name:2 out of 3 Bears-Taper 1
• Date:Mar 6, 2010 10:28 am
• Map:(valid until Mar 20, 2010)Google Maps
• Distance:11.9 kilometers
• Elapsed Time:1:13:53
• Avg Speed:9.6 km/h
• Max Speed:19.8 km/h
• Avg Pace:06' 14" per km
• Min Altitude:0 m
• Max Altitude:349 m
• Start Time:2010-03-06T15:28:17Z
• Start Location: Latitude:47.238585º N Longitude:88.465252º W
• End Location: Latitude:47.238647º N Longitude:88.465508º W

Ciao,

Charles

Will Disaster Strike?

Yesterday, Kirsten stayed home with a cold or something. I did some cool one legged stuff, pistols with a rope assist and single foot jumpropes, just a warmup kind of thing.

Afterwords, lots of sleep to the rescue! We'll see if it helps.

Ciao,

Charles

What A Difference A Few Lessons Make!

That's our cat, Baxter.

Here's the data:

Avg Speed:	3.9 km/h
Max Speed:	45.5 km/h
Avg Pace:	15' 25" per km
Min Altitude:	175 m
Max Altitude:	280 m

Start Time:	2010-03-04T01:03:40Z
Start Location:
Latitude:	47.106740º N
Longitude:	88.552472º W

End Time:	2010-03-04T02:33:01Z
End Location:
Latitude:	47.109629º N
Longitude:	88.531588º W

Click on this link to display the track in Google Maps. This link will be valid until Apr 2, 2010 9:15 PM PDT.

If you take a look at the map, you'll see that our fastest pace was probably coming down Garnet Street. We were cruising - really. I turned on the GPS thingy and forgot to turn it off until after we drove home!

Really, we had a great last lesson. Eric had many tales to tell about the Birkie. It was a long race but a good time. Our balance drills were much improved. From there we went to work on Plan B techniques for continuing to move when we get tired. First the marathon skate, then the flying herringbone. After that we continued our uphill V1 work. Double poling practice brought us back to the start, at which point the trail lights went out. Here endeth the lesson.

Many thanks to Eric Volk for the great coaching and information. Best wishes to him in skiing and all that other stuff.

On to the rest of the week's workouts.

Ciao,

Charles

A Freind Starts Out And A Rope WOD

Long time musician friend Dan Komarzec came over for his first taste of CrossFit today. After checking out a few skills, he had this WOD:

Run 200 meters, then

15 - 12 - 9

Squats

Pushups

Ring rows

Finish with another 200m run.

Time 19:14

Dan showed some great intensity. Way to go!

When Kirsten got home we did our WOD:

3 rounds

1 min thrusters

1 min rope pulls (from lying on our backs to upright)

4 min run 200m / rest for the remainder of the 4 min.

It went well, but my running form needs work.

KW reps (45# thrusters)

18 / 5

15 / 5

16 / 5

totals

49 / 15

CW reps (55# thrusters)

15 / 4

14 / 5

16 / 4

Totals

45 / 13

Life is good.

Ciao,

Charles