Week in Review

Hey team. As Peter explained to me, you're all on the brink of departure for the Centennial State. Best of luck with training, hope the snow finds you. Sadly now with you guys over there I don't see how we could be any farther apart. That goes for you too, Chris.

Anyhow, here is my log for the week along with some photos.

--------------------------------------------------------------

S 11.11: 4 hours tele skiing at Stubai Gletscher

M 12.11: Off

T 13.11 : 4:37 skate, no data collected. Focused on good, easy technique in beautiful terrain. Felt very fresh while maintaining a low HR.

W 14.11: Classic sprint workout: 45 minute warmup, 10x1 minute classic sprints with equal rest. 10 minute cool down.

Th 15.11: Skate intervals: 45 minute warmup, 5x4 minute vo2 max intervals on world cup race loop. Varied terrain, hilly, 2 minutes rest b/w sets.

Interval 1: 4:11 Max HR 189, Avg HR 180
Interval 2: 4:02 Max HR 188, Avg HR 180
Interval 3: 5:20 Max HR 193, Avg HR 179
Interval 4: 4:17 Max HR 194, Avg HR 183
Interval 5: 4:11 Max HR 194, Avg HR 184

#4 and 5 were on the same piece of terrain, start to finish. I was happy to see that I finished the last one 6 seconds faster than the 5th with only 1 bpm elevated average hr.

20 minute cool down

F 16.11: 3:39 classic ski, focused on long, smooth technique, low HR: Avg HR 145, Max HR 171 (86% of max)

Sa 17.11: 7 hours tele skiing on Kauerntal Gletscher

Su 18.11:

AM: 51:20 skate warmup. Avg HR 154, max 177.

3x20 threshold intervals, skate, on WC race loop. 8 minutes rest between sets. The loop was great because it was quite hilly and, unlike everything else open today, not groomed since yesterday. Therefore, it was pretty rutted and hard, simulated pretty well worn out race conditions, so that was nice. 25 minute cool down.

Interval 1: 20:01, Max HR 185, Avg HR 174
Interval 2: 20:07, Max HR 184, Avg HR 176
Interval 3: 20:06, Max HR 186, Avg HR 176

The intervals felt really solid. These are really hard to do, especially on racing terrain. It's so tempting to try and hammer it over the tops of hills and into transitions and whatnot, as you can see from the high max HR's, but the average rates were really solid. I think it's best doing these completely alone so you're not tempted to compete with anyone else.

PM: 2:02 recovery classic ski. Max 177, avg 156.

Total calories burned Sunday, according to the monitor: 4203

Total minutes for the week: 948

Total hours on the boards (not counting telemark) for the week: 15.8
-----------------------------------------------------------------

Me (L) and my buddies Cornelius (C) and Magnus (R) , scoping a sick albeit very unstable line near the Kauerntal glacier. The avalanche danger was high on this exposure and there was also a cliffband below we couldn't see, so we bagged it. Next time.

Me. Photo courtesy of the gentleman selling tickets for the day. Notice the 2 classic lanes to my left, as well as 8 to my far left, that I'm thankfully not using.

View of the stadium area. Note the K-95 Sprungschanze in the background, the Nordkettl Bergen in the far background and some lonely dude heading out for another loop.

Me! Ski jump stadium in the background. I deal exclusively with towns that have ski jumps.

Best picture of the lot. This chapel's courtyard and bridge were groomed with the pisten bully for no purpose other than to look cool. It was pristine when I got there, but I slashed it up good.

That's it. My week in review. Enjoy the Petach family ranchero and whether you like it or not, you'll probably know all the words to this song by the time you board your plane to come home:

http://www.youtube.com/watch?v=7mHaFMqde6A

Cheers,

D$