Skate Skiing - Skate Skiing--First Time Out this Year! - ABR, Ironwood, MI

So great to be skiing on real snow again and what a place to start! There were a few) (very few indeed) wet spots but that was it. Did the majority of open trails but did not do Peltonen Passout, not because I wanted to avoid the climb, rather because I was concerned about the descents. I want to get my snow ski legs before I dare going down technical hills.

Definitely a different feel than going on roller skis. Initially, I felt some muscles in my lower legs that I hadn't felt, well, that I hadn't felt since about a year ago. Fortunately, that tension dissipated quickly. Very enjoyable ski!

Summary

Name	Skate Skiing--First Time Out this Year!
Location	ABR, Ironwood, MI
Start Time	11/30/2013 9:40 AM (UTC-06:00)		Category	My Activities:Cross-country Skiing:Skate Skiing
Distance	14.42 km		Time	01:01:11.0
Time Moving	01:01:11.0		Stopped	00:00:00.0
Average pace	04:14 min/km		Max. pace	02:48 min/km
Average heart rate	150 bpm		Max. heart rate	169 bpm
Total Ascent	62 m +4 m/km		Total Descent	-66 m -5 m/km
Weather	Cloudy; -1.1 °C

Heart Rate

Splits: Recorded laps

Pace

Splits: Recorded laps

Elevation

Splits: Recorded laps

Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)

Race - Turkey Day Trail Trot 10k - Battle Creek West, St. Paul

Since I was in town I had to come out to support my club. Signed up for the Turkey Day Trail Trot 10 km distance.

Lots of friends, Donna and her husband, Heather, Matt, Tom, Margie, Jim were running, Chris, Dayton and John were part of organizing.
The course was about 3/4 on the ski trail and 1/4 on single track. I liked the layout because it provided variety and was not quite as heavy on the hills. That doesn't mean that this was not primarily a hill event. Great challenge, especially passing the 5k runner and walkers on the single track section. They were very polite and stepped aside to let us pass. I ran much of the way with a couple of guys. One, in an orange jacket, climbed like a goat but was a little cautious on the steep downhills. That's why I was able to stick with him till the last 750 m or so. Great event, happy with my result.

Summary

Name	Turkey Day Trail Trot 10k
Location	Battle Creek West, St. Paul
Start Time	11/28/2013 8:04 AM (UTC-06:00)		Category	My Activities:Running:Race
Distance	9.93 km		Time	00:49:05.0
Time Moving	00:49:03.0		Stopped	00:00:02.0
Average pace	04:56 min/km		Max. pace	03:42 min/km
Average heart rate	165 bpm		Max. heart rate	170 bpm
Total Ascent	189 m +19 m/km		Total Descent	-194 m -20 m/km
Weather	Sunny; -5.2 °C

Heart Rate

Splits: Recorded laps

Pace

Splits: Recorded laps

Elevation

Splits: Recorded laps

Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)

Long Run Downtown-Lilydayle

11/17/2013 6:48 AM: Running - Hamline Midway to Downtown St. Paul - 23.10 km - 02:06:56.0 h

Summary Name Downtown-Lilydayle Location Hamline Midway to Downtown St. Paul Start Time 11/17/2013 6:48 AM (UTC-06:00) Category My Activities:Running Distance 23.10 km Time 02:06:56.0 Time Moving 02:06:21.0 Stopped 00:00:35.0 Average pace 05:29 min/km Max. pace 03:38 min/km Average heart rate 147 bpm Max. heart rate 158 bpm Total Ascent 115 m +5 m/km Total Descent -121 m -5 m/km Weather Cloudy; 5.2 °C Calories 2,045 kcal Notes I had 2 hrs roller ski or bike on my program. Because of the wet conditions I opted for a run. Meant to take the BNSF service road to N of downtown but changed plans because I saw headlights of a car in a distance. Not keen on testing the leniency of RR personnel ... Ran through S Como neighborhood and then along Como Ave instead. Through downtown St. Paul, along a short stretch of the Green Line and the across the Wabasha bridge onto Lilydale trail. Mellie appreciated the off leash time. The new trails are in super shape. I only saw one bicyclist and one guy with a lab today. He (the lab) was about Mellie's size but weight about twice as much. Very friendly year-old puppy who treated me to a brotherly body slam. The owner wanted to lure him away from me with positive reinforcement and had suddenly two dogs interested in what he was doling out. Fortunately Mellie listens and came right away. Finishing up along the Amtrak and Ayd Mill Rd. The Hamline Ave Bridge is practically done and open for traffic. Drove across for the fist time yesterday. Plenty of room for bikes and pedestrians! Custom Data Fields: * TRIMP: 237 Map: Street - openstreetmap.org (Mapnik)

Equipment

No	Photo	Name	Type	Time Used	Distance Used	Life remaining
1		Nike - Air Pegasus+ 29 Trail WR	Running shoe	2d 02:04:00	493.7 km	506.3 km

Splits

No	Type	Start Time	Start Distance	Duration	Distance	Elevation Change	Ascent/ Descent	Average Pace	Average Heart rate	Calories Burnt	Notes
1	Active	6:48:29 AM	0.00 km	00:09:24.0	1.61 km	-8 m	+0 m / -8 m	05:50 min/km	136 bpm (75%)	133 kcal
2	Active	6:57:53 AM	1.61 km	00:08:41.9	1.61 km	-1 m	+6 m / -7 m	05:24 min/km	142 bpm (78%)	139 kcal
3	Active	7:06:35 AM	3.22 km	00:08:23.7	1.61 km	-8 m	+7 m / -15 m	05:13 min/km	144 bpm (79%)	136 kcal
4	Active	7:15:00 AM	4.83 km	00:08:31.7	1.61 km	+2 m	+13 m / -12 m	05:18 min/km	148 bpm (82%)	143 kcal
5	Active	7:23:32 AM	6.44 km	00:08:17.1	1.61 km	-27 m	+5 m / -33 m	05:08 min/km	145 bpm (80%)	134 kcal
6	Active	7:31:50 AM	8.05 km	00:08:48.2	1.61 km	-23 m	+1 m / -24 m	05:28 min/km	144 bpm (79%)	140 kcal
7	Active	7:40:38 AM	9.66 km	00:08:50.1	1.61 km	-9 m	+0 m / -9 m	05:29 min/km	145 bpm (80%)	141 kcal
8	Active	7:49:29 AM	11.27 km	00:08:48.8	1.61 km	+1 m	+0 m / 1 m	05:28 min/km	145 bpm (80%)	141 kcal
9	Active	7:58:19 AM	12.87 km	00:09:22.3	1.61 km	+16 m	+18 m / -2 m	05:49 min/km	146 bpm (80%)	145 kcal
10	Active	8:07:42 AM	14.48 km	00:08:33.5	1.61 km	-11 m	+10 m / -22 m	05:19 min/km	148 bpm (81%)	138 kcal
11	Active	8:16:16 AM	16.09 km	00:09:16.2	1.61 km	+26 m	+25 m / 1 m	05:45 min/km	150 bpm (82%)	154 kcal
12	Active	8:25:33 AM	17.70 km	00:09:12.4	1.61 km	+17 m	+30 m / -14 m	05:43 min/km	151 bpm (83%)	151 kcal
13	Active	8:34:46 AM	19.31 km	00:09:09.0	1.61 km	+18 m	+2 m / 16 m	05:41 min/km	151 bpm (83%)	153 kcal
14	Active	8:43:55 AM	20.92 km	00:08:41.3	1.61 km	-1 m	+0 m / -1 m	05:23 min/km	152 bpm (84%)	147 kcal
15	Active	8:52:37 AM	22.53 km	00:02:55.4	0.57 km	+/-0 m	+0 m / 0 m	05:09 min/km	155 bpm (85%)	50 kcal
Totals:				02:06:56.0	23.10 km	-10 m	+117 m / -128 m	05:29 min/km	147 bpm (81%)	2,045 kcal

Timer Pauses

No

Start Time

Start Distance

Duration

Heart Rate Before

Heart Rate After

Stopped Times (pace below 15:32 min/km)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Heart Rate Before	Heart Rate After
1	7:28:44 AM	7.46 km	00:00:05.0	0.00 km	17:49 min/km	142 bpm (78%)	142 bpm (78%)
2	7:38:49 AM	9.37 km	00:00:04.0	0.00 km	17:20 min/km	144 bpm (79%)	144 bpm (79%)
3	8:00:41 AM	13.32 km	00:00:18.0	0.01 km	21:35 min/km	147 bpm (80%)	139 bpm (76%)
4	8:01:57 AM	13.50 km	00:00:02.0	0.00 km	55:19 min/km	141 bpm (78%)	141 bpm (77%)
5	8:19:59 AM	16.76 km	00:00:02.0	0.00 km	23:40 min/km	152 bpm (84%)	152 bpm (84%)
6	8:42:04 AM	20.64 km	00:00:04.0	0.00 km	17:26 min/km	150 bpm (83%)	149 bpm (82%)

Speed

Min.	Max.	Avg.
5.8 km/h	16.5 km/h	10.9 km/h

Splits: Recorded laps

Heart Rate

Min.	Max.	Avg.
87.0 bpm	157.9 bpm	146.5 bpm

Splits: Recorded laps

Elevation

Min.	Max.	Avg.
200.5 m	280.1 m	241.2 m

Splits: Recorded laps

Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)

Race - Arctic Commando 5 km Trail Race - Battle Creek West, St. Paul

Fun, as always, a lot of friends from various walks of life. Of course Sisu Skiers, including Dayton, Matt, Paul, Kitty, Tom and assorted kids. I sure did not feel this. And Central Parents, like Theresa Kendrick, John Hering and Dave Bergstrom. Fun to see the Central kids, too, but not as fun when Colin's classmates were cheering me on. 

Ran a good race though it did not feel like it. It never does, as this is one tough course. But I had a new PB on the course, in terms of pace maintained. Monika Sattler won the women's race.
Even won a raffle prize, stone grinding at Finn Sisu Good deal! I never win, but tey had a prize for pretty much everyone!

Summary

Name	Arctic Commando 5 km Trail Race
Location	Battle Creek West, St. Paul
Start Time	11/9/2013 9:02 AM (UTC-06:00)		Category	My Activities:Running:Race
Distance	5.06 km		Time	00:24:07.0
Time Moving	00:24:06.0		Stopped	00:00:01.0
Average pace	04:45 min/km		Max. pace	03:36 min/km
Average heart rate	168 bpm		Max. heart rate	174 bpm
Total Ascent	106 m +21 m/km		Total Descent	-107 m -21 m/km
Weather	Cloudy; 6.1 °C

Heart Rate

Splits: Recorded laps

Pace

Splits: Recorded laps

Elevation

Splits: Recorded laps

Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)