Kirsten Runs

First of all I did a few kilometers with Kari at the MTU Trails; easy routes, medium pace.

The data is incomplete, I was trying out a new app.  

1248 meters recorded, time 11:11, 8:40/kilometer.  I haven't figured out how to get the map to work, yet.

But Kirsten is the main event.  Here she is with a post from Mt. Pleasant, Michigan:

I decided to do my own workout from here.  Here's the skinny:

Warmup:
3 rounds of 10 reps of:

Pullup (How I did this is my secret)
Pushup
Situp
Superman
Bench Dip
Squat

Then, the crossfit endurance warmup:
Plank lunges
Open plank Lunges
Lunge to perfect squat
Standing ham stretches
Downward dog walk
Ankle rotations
Foot rocks
Pebble grabbing

Run Workout:

Drills:  Stable arm, carioca, forward lunges
Homework no. 6:
4 X 102 at 1:30
2:00 rest in between
Lunge drill
6:00 @ 92  (this went on for a total of 11:15).

20 degrees, clear, sunny nice day down here.  Only a couple of inches of snow here; I did the drills in the back yard.

Ciao,

Kirsten

Skiing with Ella

Just a short workout with tunes by Ella Fitzgerald. I did drills; legs only, stop to check stance, 2 poles per leg. It was fun.  Here's the data:

Name:		Skiing with Ella
Date:		Jan 4, 2011 5:59 pm
Map: (valid until Jul 3, 2011)		View on Map
Distance:		1.62 kilometers
Elapsed Time:		13:22.3
Avg Speed:		7.3 km/h
Max Speed:		22.6 km/h
Avg Pace:		08' 14" per km
Min Altitude:		259 m
Max Altitude:		285 m
Start Time:		2011-01-04T22:59:43Z
Start Location:
	Zone:	16T
	Meter Square ID:	CT
	Easting:	82212
	Northing:	18238
End Location:
	Zone:	16T
	Meter Square ID:	CT
	Easting:	82224
	Northing:	18278

A Rose Between 2 Thorns

A last-minute respite from packing Kirsten's stuff up for her move to Lansing,  Kari invited us to come skiing.  It was fun!  We did Skidder at the MTU trails and a bunch of the Nara trails as well.  With the improvements over last year in technique and conditioning, all of the hills were much easier.  I wouldn't have been able to do this route this time last year.  Maybe I should do the Bear Chase again.  What do you think?  It was cool that we were skiing with Kari and Kari was one of the people that helped us with our technique.

Here's the data.  We did a lot of stopping and relaxing:

Name:		A Rose Between 2 Thorns
Date:		Dec 26, 2010 2:03 pm
Map: (valid until Jun 25, 2011)		View on Map
Distance:		8.54 kilometers
Elapsed Time:		1:16:23
Avg Speed:		6.7 km/h
Max Speed:		34.1 km/h
Avg Pace:		08' 56" per km
Min Altitude:		184 m
Max Altitude:		285 m
Start Time:		2010-12-26T19:03:02Z
Start Location:
	Zone:	16T
	Meter Square ID:	CT
	Easting:	82332
	Northing:	18271
End Location:
	Zone:	16T
	Meter Square ID:	CT
	Easting:	82215
	Northing:	18251

Ciao,

Charles

Swedetown with Kirsten

On Christmas Eve we spent a hour or so at Swedetown and got a lot of skiing in, at least for us.

Starting on Powderhouse, we changed to Greenstone and the 3 Bear loops.   That pretty well tired us out, so we headed for home from there.

There was about an inch of snow on top of the groomed base, especially farther out where less people had been.  The snow felt a little gritty underfoot.  I worked hard on keeping my hips forward and today I also worked hard on tracking my knees in line with my toes.  I think this would keep a flat ski on the ground.  Two part bonus - uphills went much easier and my knees stopped aching!

A few people were out skiing and a lot of families were out sledding.  A great day!

Name:		Swedetown With Kirsten
Date:		Dec 24, 2010 2:16 pm
Map: (valid until Jun 22, 2011)		View on Map
Distance:		11.8 kilometers
Elapsed Time:		1:18:42
Avg Speed:		9.0 km/h
Max Speed:		25.0 km/h
Avg Pace:		06' 42" per km
Min Altitude:		298 m
Max Altitude:		385 m
Start Time:		2010-12-24T19:16:36Z
Start Location:
	Zone:	16T
	Meter Square ID:	CT
	Easting:	89103
	Northing:	32695
End Location:
	Zone:	16T
	Meter Square ID:	CT
	Easting:	89088
	Northing:	32716

Ciao and Merry Christmas!

Charles

EZ MTU With Kirsten

Kirsten has been up this week.  We took some time off from tidying up loose ends before she moves downstate to get in some skiing.  We did some easy loops; Birch, Isle Royale, Superior and Oak.  Sorry, we missed Pine, I plum forgot it.  Wonderful conditions.  Tomorrow we'll head up to Swedetown.

Name:		EZ MTU With Kirsten.
Date:		Dec 23, 2010 2:10 pm
Map: (valid until Jun 21, 2011)		View on Map
Distance:		4.33 kilometers
Elapsed Time:		32:56.3
Avg Speed:		7.9 km/h
Max Speed:		24.9 km/h
Avg Pace:		07' 36" per km
Min Altitude:		279 m
Max Altitude:		298 m
Start Time:		2010-12-23T19:10:50Z
Start Location:
	Latitude:	47.107324º N
	Longitude:	88.552520º W
End Location:
	Latitude:	47.107448º N
	Longitude:	88.552396º W

Skiing the Core with David

It was fun to have company today.  David hasn't been out skiing until now, so we are pretty close in ability.  We waxed our skis, so they moved nice.  I got Kirsten's waxed as well, so they're ready for when she arrives this week.  Great fun, I hope we can get together in the coming year!

Name:		Core with David
Date:		Dec 19, 2010 11:47 am
Map: (valid until Jun 17, 2011)		View on Map
Distance:		2.16 kilometers
Elapsed Time:		17:59.5
Avg Speed:		7.2 km/h
Max Speed:		16.4 km/h
Avg Pace:		08' 20" per km
Min Altitude:		240 m
Max Altitude:		326 m
Start Time:		2010-12-19T16:47:54Z
Start Location:
	Latitude:	47.107397º N
	Longitude:	88.552575º W
End Location:
	Latitude:	47.107622º N
	Longitude:	88.552321º W

Ciao,

Charles

I'll Start Again.

After one good outing before Thanksgiving, I haven't been able to get my butt out to the trails.  Enter one good over-the-phone kick in the pants from my Sweetie, all the way from Lansing.

Kirsten is now working and living in Lansing (arggh!) but since she's coming up for a week at Christmas, we'll be skiing a lot.  Today I just got 20 minutes in to knock off the rust.  Easy terrain with some drills mixed in:

• Free skate
• Stop to check and fix balance point.
• A little bit of long glide work.

I need to put more balance work into my life; stand on one foot and stuff like that.

Here's the data:

Name:		I'll start again.
Date:		Dec 18, 2010 2:21 pm
Map: (valid until Jun 16, 2011)		View on Map
Distance:		2.61 kilometers
Elapsed Time:		19:13.3
Avg Speed:		8.1 km/h
Max Speed:		16.2 km/h
Avg Pace:		07' 22" per km
Min Altitude:		232 m
Max Altitude:		284 m
Start Time:		2010-12-18T19:21:37Z
Start Location:
	Latitude:	47.107477º N
	Longitude:	88.552376º W
End Location:
	Latitude:	47.107418º N
	Longitude:	88.552346º W

Ciao,

Charles