tag:blogger.com,1999:blog-15726479744478677132024-03-13T20:05:54.983-05:00Vakava Race TeamAdult Nordic Ski racing team based out of Finn Sisu in St. Paul, MN.Natehttp://www.blogger.com/profile/07700816772114886288noreply@blogger.comBlogger304125tag:blogger.com,1999:blog-1572647974447867713.post-83658352491323299762024-03-13T20:05:00.000-05:002024-03-13T20:05:03.210-05:002024 Ski Marathon Season Recap: And my Day Lilies are Sprouting!<p>If the following reads like a tragic comedy, it is meant for validation. It seemed we had a prolonged November with a cold spell in January. Then March came and hasn’t left yet. But alas, my day lilies started sprouting before the Birkie!!! </p><p> </p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEif0VOZ24BBQuA0gbm4QX-ZFWpnqOGEHiEzZZeQLli-O1i7H2saGOpby6ATuGBp6Rv6uPgYWibpPKqmNHoJDEE-QTdLdiBMNRHMHwtTx-GplySs82UiW5lI43nwksH9OikerbduqUgzJBCndeaazPf6aqOrJF5F8Wdah1k7zz_zI_dnm0cbBkGFQ_liP0mK/s4032/PXL_20230223_231645333.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEif0VOZ24BBQuA0gbm4QX-ZFWpnqOGEHiEzZZeQLli-O1i7H2saGOpby6ATuGBp6Rv6uPgYWibpPKqmNHoJDEE-QTdLdiBMNRHMHwtTx-GplySs82UiW5lI43nwksH9OikerbduqUgzJBCndeaazPf6aqOrJF5F8Wdah1k7zz_zI_dnm0cbBkGFQ_liP0mK/w400-h300/PXL_20230223_231645333.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">My backyard February 23, 2023<br /></td></tr></tbody></table><p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKOOl20V06rsQsUS_hQexjKrzxmZod8YMXGXQ_cw4X_0f8WQ-m5_xs2bZq0CXfm47j6__aoO5Du9FhOA6rwsS3aPEU2ahT_YRye08VfsS-zioXOzyjiVqEEsqLTt-KJQqIBLA3Jfxm2n-uvAQPF09XtB_2T5ULJoFvBttRT0kpS96ESADXId8oRrwepFqY/s4032/PXL_20240222_205039970.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKOOl20V06rsQsUS_hQexjKrzxmZod8YMXGXQ_cw4X_0f8WQ-m5_xs2bZq0CXfm47j6__aoO5Du9FhOA6rwsS3aPEU2ahT_YRye08VfsS-zioXOzyjiVqEEsqLTt-KJQqIBLA3Jfxm2n-uvAQPF09XtB_2T5ULJoFvBttRT0kpS96ESADXId8oRrwepFqY/w400-h300/PXL_20240222_205039970.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">And my backyard February 22, 2024. Looks just a little different compared to last year.<br /></td></tr></tbody></table></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHeWcwNjeFZdmeiad_7OXMXNdAAS8X9Jyow4n7Kuf6Rf7CmRoYqQYZcs3g1Zotd4UdmZkzd2wxfnuouodeNrveJDs6Jta1jG4feWcetI0RwVTO0kLRCHy2qLQKSEtccJVUKyKo1-a7W0GRBwqyH9eLnuzOS29frELm19liRLTicIQTJR2KJ3P9n5ebrNhu/s3123/PXL_20240222_205107921.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="2653" data-original-width="3123" height="340" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHeWcwNjeFZdmeiad_7OXMXNdAAS8X9Jyow4n7Kuf6Rf7CmRoYqQYZcs3g1Zotd4UdmZkzd2wxfnuouodeNrveJDs6Jta1jG4feWcetI0RwVTO0kLRCHy2qLQKSEtccJVUKyKo1-a7W0GRBwqyH9eLnuzOS29frELm19liRLTicIQTJR2KJ3P9n5ebrNhu/w400-h340/PXL_20240222_205107921.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Oh wow, there's some day lilies popping up in that mess.</td></tr></tbody></table><br /><h4 style="text-align: left;">Mora Vasaloppet 42 km Classic</h4><p> My die-hard readers know Mora is my favorite owing to its flat double pole-able terrain. I focus my training on this race and think about it more than all the others. I’m not sure what happened this year at Mora but I can only assume that the snow farmers weren’t quite as diligent as those at Battle Creek and must’ve figured that some cold weather would eventually come. Because it has always come. But none of us can remember a winter this warm and even a race that has gone to such extremes as the Mora IceGrinder and <a href="http://vakavaraceteam.blogspot.com/2016/02/mora-vasaloppet-42-km-classic-february.html" target="_blank">Little Snow Gun That Could</a> simply couldn’t compete with Mother Nature.<br /><br /> The writing was on the wall that Mora would be canceled based on the weather forecast and the trail condition reports. Erik and I were in Colorado and as we had planned to come back for Mora, instead we <a href="http://vakavaraceteam.blogspot.com/2024/02/where-are-you-winter-finding-snow-in.html" target="_blank">extended our trip by an extra day</a>. We briefly had thoughts of driving to the Ski to the Sun race since my big hold-up for doing that American Ski Marathon Series race is missing Mora, but alas it was a 20 hour drive from Crested Butte and 24 hours back home and I later learned that even the Methow Valley has been snow deprived this winter and the Ski to the Sun race course was altered.<br /><br />So I cut my losses and went back to skiing, rollerskiing, running, and strength training.<br /><br /></p><h4 style="text-align: left;">The World Cup</h4><br />Last year the Minneapolis World Cup was announced for Finlandia weekend 2024. The Finlandia decided to keep their date (yes, I know, it did fall victim to this year’s snow drought) and even though it’s my “hometown” race (i.e. the place I went to high school), I wasn’t about to miss the World Cup coming to my other hometown (the one I’ve lived in most of my life). So last year as soon as the World Cup calendar was set, I went about planning my racing season. Sure, there was some turmoil and disbelief when I missed out on the first-round of World Cup tickets and realized perhaps I’m not as die-hard a skier as I thought (apparently neither is most of the Vakava team) but we got tickets the second round after some very nervous moments in October. <br /><br />Knowing that I wouldn’t ski much World Cup weekend, I tried to train a bit more in the few days before. I can’t say I was entirely successful in this but since the Birkie Classic race had been shortened to 30 km, I figured I didn’t need much in terms of distance anyway. For our Vakava practice the Wednesday before the World Cup, I had a big set of classic intervals planned, but it started snowing and I was waxed with my kick wax of the year - START Purple Oslo - and it was trying to ice like crazy but I was so determined to make my skis work for me and finish that workout and I did although only by sliding my skis in the track on all the uphills. <br /><br />Watching the World Cup races was electrifying and we definitely put on a good show. I suspect the World Cup will be back, maybe we’ll get to even host a few more races! One of my goals was to find somewhere on course where I could cheer for the athletes by name. This was insanely difficult because it was loud almost everywhere but for the 10 km skate race I finally found a spot at the bottom of the North Finger.<br /><br /><h4>The Birkie Classic: I guess we got to ski “Mora” afterall</h4><p><br /> I had mixed thoughts about the Birkie decision for the Elite Classic race distance. Even though distance is my forte, I wasn’t too sad that it had been shortened to 30 km but this meant Erik, skiing from the Skate Elite Wave, would get up a ski marathon on me:) I felt more relieved that we didn’t have to do the Elevator Shaft and we would get a flatter course as such. <br /><br /> The split day format meant I got to don a cow suit and cheer for the Elite Skate race. There were lots of Vakava skiers on course and many others I knew and we had fun yelling at the skiers to “keep moo-ving along!” Vakava had a great day with the following results: </p><p> </p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdWZn-0RiMlKrCBxRGQCUXD6xXwqimzxJULFHqoDR2ZAMmwsls03D4d-Y05CcKJZ8RkSoTDeThMYuLPnUfLgSilpZKpq3fqCNvHXnhL5HFILzerLWLoG1y5E8UNDCh0zkIWHd9GOy3T6eBxcOfeW6MKVNAwIczMQN9nFgQaH7qy7vfJQhIOFDMBjtr_yP1/s4080/2024%20Birkie%20Alex.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3072" data-original-width="4080" height="301" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdWZn-0RiMlKrCBxRGQCUXD6xXwqimzxJULFHqoDR2ZAMmwsls03D4d-Y05CcKJZ8RkSoTDeThMYuLPnUfLgSilpZKpq3fqCNvHXnhL5HFILzerLWLoG1y5E8UNDCh0zkIWHd9GOy3T6eBxcOfeW6MKVNAwIczMQN9nFgQaH7qy7vfJQhIOFDMBjtr_yP1/w400-h301/2024%20Birkie%20Alex.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Alex finished 59th.<br /></td></tr></tbody></table><p><br /><a href="mailto:reichale@gmail.com"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPeQQiZOjyXUL9luRv-t7pJZTkB2doXkC3OEIguN8Hk2XY4jd481aRw4ipkeVsY_7wz2tOQOTwO4H8QRNrXY8klCrtY2nhPOZs3zSATHW-UxwGEZePQCSZ8shhNYkRcNP05bw-sKaeudwogxJa5IBVMcMAM0hh9cLhEZXKjytLmxyRfdxkwg1Z2mOAutPu/s4898/2024%20Birkie%20Nate.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3265" data-original-width="4898" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPeQQiZOjyXUL9luRv-t7pJZTkB2doXkC3OEIguN8Hk2XY4jd481aRw4ipkeVsY_7wz2tOQOTwO4H8QRNrXY8klCrtY2nhPOZs3zSATHW-UxwGEZePQCSZ8shhNYkRcNP05bw-sKaeudwogxJa5IBVMcMAM0hh9cLhEZXKjytLmxyRfdxkwg1Z2mOAutPu/w400-h266/2024%20Birkie%20Nate.JPG" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Nate had a great race, finishing 52nd and leading the Vakava men. He also got to wear the purple bib for the first year!</td><td class="tr-caption" style="text-align: center;"> </td><td class="tr-caption" style="text-align: center;"><br /></td></tr></tbody></table><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbDfiOF1ZECccKfN1HuEunnkTSVJmcKL4wTo-87LOknaIL6dq0D2vwdgZ409soDH5SuTJqknuvcs0MueJT39ggiGrajMD-4u0IuYhuUFoHofLrGagLAikykg51E9laRrsj-GPXaX4KErqJolSmZydmd0xd3FzOwisD8p4y3pZUfiSAAnEFOE_t_DrY_qmm/s4080/2024%20Birkie%20Erik.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="4080" data-original-width="3072" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbDfiOF1ZECccKfN1HuEunnkTSVJmcKL4wTo-87LOknaIL6dq0D2vwdgZ409soDH5SuTJqknuvcs0MueJT39ggiGrajMD-4u0IuYhuUFoHofLrGagLAikykg51E9laRrsj-GPXaX4KErqJolSmZydmd0xd3FzOwisD8p4y3pZUfiSAAnEFOE_t_DrY_qmm/w301-h400/2024%20Birkie%20Erik.jpg" width="301" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Erik getting cheered on by some cows.<br /></td></tr></tbody></table><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiKsB0_qcaL0nAZUwU-IFWszhC3Z1OlFmBa3tKD_jmuVY9jUdvDv8pmAdkyrucEl-_nl0PSkP2Emc_Hd6vrVbAkl59Bf0yNqJ9PvALzLF9Y9zA44VDM_92u8uUo8lYVnZezL9ZCvMWXM-AtHiKvw99B3oGsCBtx-MiAkGHZyLsSqxcTxfZXodKSZh3mkg0/s4080/2024%20Birkie%20Laura%20and%20Claire.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3072" data-original-width="4080" height="301" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiKsB0_qcaL0nAZUwU-IFWszhC3Z1OlFmBa3tKD_jmuVY9jUdvDv8pmAdkyrucEl-_nl0PSkP2Emc_Hd6vrVbAkl59Bf0yNqJ9PvALzLF9Y9zA44VDM_92u8uUo8lYVnZezL9ZCvMWXM-AtHiKvw99B3oGsCBtx-MiAkGHZyLsSqxcTxfZXodKSZh3mkg0/w400-h301/2024%20Birkie%20Laura%20and%20Claire.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Laura and Claire crushing in the women's race. They went on to place 42nd and 36th, respectively.<br /></td><td class="tr-caption" style="text-align: center;"><br /></td><td class="tr-caption" style="text-align: center;"><br /></td><td class="tr-caption" style="text-align: center;"><br /></td></tr></tbody></table><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqZtfasSZYZwka16WuNvyoCrilOWOUEv5bg2EDrV4YKfZzF1nBYqyI2R9M5NPOvh8sye67fyCSShk9GqDWFUVgQMmPW5Zbs4YrkjcosO7JA5G89WRIVHnOJI2GZK9OdKhOxDJYnJRMzzeAtuBhVF9dwxUP3cmdECAs2eo_5ClF6FE0ClBWwfx8Zt1XpNqD/s4898/2024%20Birkie%20MB.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3265" data-original-width="4898" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqZtfasSZYZwka16WuNvyoCrilOWOUEv5bg2EDrV4YKfZzF1nBYqyI2R9M5NPOvh8sye67fyCSShk9GqDWFUVgQMmPW5Zbs4YrkjcosO7JA5G89WRIVHnOJI2GZK9OdKhOxDJYnJRMzzeAtuBhVF9dwxUP3cmdECAs2eo_5ClF6FE0ClBWwfx8Zt1XpNqD/w400-h266/2024%20Birkie%20MB.JPG" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Mary Beth has the Birchleggings and won her age group. <br /></td></tr></tbody></table><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgZnTNIf2dB0D4EN7aI8orof81XuOkt4-qpwFcQW6Wg7SGXJHbw13CwYlpqqQp5sZ_ROG5Wp5hEBDiJBlIW8rM9HU2vSF0p7RwU-8LUEHzAZErJUsPXD0WiUoBtHcPVlA7EFJL6ZlBVhgj_TyF1cefcqOvyZGBqGDrDG62m6xFONLaxYmeZFUq80qrgUXC/s4898/2024%20Birkie%20Sarah.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3265" data-original-width="4898" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgZnTNIf2dB0D4EN7aI8orof81XuOkt4-qpwFcQW6Wg7SGXJHbw13CwYlpqqQp5sZ_ROG5Wp5hEBDiJBlIW8rM9HU2vSF0p7RwU-8LUEHzAZErJUsPXD0WiUoBtHcPVlA7EFJL6ZlBVhgj_TyF1cefcqOvyZGBqGDrDG62m6xFONLaxYmeZFUq80qrgUXC/w400-h266/2024%20Birkie%20Sarah.JPG" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Sarah putting the hammer down, led the Vakava women with a 25th place finish in a stacked field.<br /></td></tr></tbody></table><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiX6-8mWdkFN7N_2ejSFIVuTtnzVeFz64W41CZnIV2w5U4gBplc2-0_ppIvsrtZu3nxCpdK8yal9wzffK8u1u2hRRCP0c9jIHSzvbrrE8im0ybKYerqqwse1rCQIymaJRqshBRm8yfA0pW_NudQzfdpBY2IqTtUyTKHNz27mQoxnrqrhGMINeizOLrhnYEd/s4898/2024%20Birkie%20Dave.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3265" data-original-width="4898" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiX6-8mWdkFN7N_2ejSFIVuTtnzVeFz64W41CZnIV2w5U4gBplc2-0_ppIvsrtZu3nxCpdK8yal9wzffK8u1u2hRRCP0c9jIHSzvbrrE8im0ybKYerqqwse1rCQIymaJRqshBRm8yfA0pW_NudQzfdpBY2IqTtUyTKHNz27mQoxnrqrhGMINeizOLrhnYEd/w400-h266/2024%20Birkie%20Dave.JPG" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Coach Dave skiing with the masses Saturday afternoon out of Wave 70.<br /></td></tr></tbody></table><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjumrq_IWIAQGJI9WYsOQIl7hSc5O7NDKS4p_G32wLxX5UfWGLdB7hHx2y7eoRTM-qvK9bnASc4IkxpyQLri6-7U8Q80sgV4U131uOUS8mlhNUBsrlE8YlwjDOSwf6bEc6CfUo-oo_LGETF-7_dptpbArHQMuc1Um94LpriXhomEXLrPG67iEfQ9-Rtj4yd/s4898/2024%20Birkie%20Paul%20and%20Derek.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3265" data-original-width="4898" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjumrq_IWIAQGJI9WYsOQIl7hSc5O7NDKS4p_G32wLxX5UfWGLdB7hHx2y7eoRTM-qvK9bnASc4IkxpyQLri6-7U8Q80sgV4U131uOUS8mlhNUBsrlE8YlwjDOSwf6bEc6CfUo-oo_LGETF-7_dptpbArHQMuc1Um94LpriXhomEXLrPG67iEfQ9-Rtj4yd/w400-h266/2024%20Birkie%20Paul%20and%20Derek.JPG" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Paul was 96th on the day and Derek 73rd!<br /></td></tr></tbody></table><br /><br /></a><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcgPLaMFcraVfZbbNaYVfNxok9Z5AhIJWXHaM0FmLwBBw7DvC8ENisryiXi5SKl83ozK0QOtnMBjOP5Z7kGZIH8Gz84yh0HxmflCaLfWVKQgHETUKTNzH-0QRMEI9wgajL7aiTCq_BR0M9jsr5bE_uxqsO3AjxJNPSF5DOGBawCErMMz8PvkUhW0oihK58/s4898/2024%20Birkie%20Andy.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3265" data-original-width="4898" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcgPLaMFcraVfZbbNaYVfNxok9Z5AhIJWXHaM0FmLwBBw7DvC8ENisryiXi5SKl83ozK0QOtnMBjOP5Z7kGZIH8Gz84yh0HxmflCaLfWVKQgHETUKTNzH-0QRMEI9wgajL7aiTCq_BR0M9jsr5bE_uxqsO3AjxJNPSF5DOGBawCErMMz8PvkUhW0oihK58/w400-h266/2024%20Birkie%20Andy.JPG" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Andy finished 123rd, wearing a retro suit. <br /></td></tr></tbody></table><br /></p><p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgD1rGrC-f81MpCds3K1eFy-8ARdcVdKqMZtNVv0GEMZwtcq6cEVaFj6QMB2yZ59ajNaQzBseVhODSUB2s-oPTrmXL_cEXs6QbT-Gn9lbsCc-TU9X5VedlYNrOpToZlnESPbIuvJGZZAKHxpEDTNX4cLK2FYbpDdPT60dq-njRMkvuWZXrBG7-kBp07YgF4/s4898/2024%20Birkie%20Ben.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3265" data-original-width="4898" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgD1rGrC-f81MpCds3K1eFy-8ARdcVdKqMZtNVv0GEMZwtcq6cEVaFj6QMB2yZ59ajNaQzBseVhODSUB2s-oPTrmXL_cEXs6QbT-Gn9lbsCc-TU9X5VedlYNrOpToZlnESPbIuvJGZZAKHxpEDTNX4cLK2FYbpDdPT60dq-njRMkvuWZXrBG7-kBp07YgF4/w400-h266/2024%20Birkie%20Ben.JPG" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Ben showing some good knee bend.<br /></td></tr></tbody></table> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpz27aEgncu0E7hBvdF1KZq5JB3QcOzgsWHbC_r8Ho_jcsBdYb8atlYkKpY6blIMIvir_Ow1hKbqXL-iN2hI3OcyK0shjvGkC_iBbuXFT2UVVLdzMQUfJra8-M3cH37a0SHmFv1d4heuDrDPb39OxWtZ5V3xJMo5FVDPVmfKtbaYrey_AjsEn7E16SrCK-/s4804/Elena.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3172" data-original-width="4804" height="264" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpz27aEgncu0E7hBvdF1KZq5JB3QcOzgsWHbC_r8Ho_jcsBdYb8atlYkKpY6blIMIvir_Ow1hKbqXL-iN2hI3OcyK0shjvGkC_iBbuXFT2UVVLdzMQUfJra8-M3cH37a0SHmFv1d4heuDrDPb39OxWtZ5V3xJMo5FVDPVmfKtbaYrey_AjsEn7E16SrCK-/w400-h264/Elena.JPG" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Elena finished 48th. <br /></td></tr></tbody></table><br /><br /> Sunday was the classic day. The trail was diverted around Mt. Bauer, a downhill that had caused a lot of falls the previous day due to an ice patch. I was glad that I didn’t have to climb it or go down it! Based on times over the past few days, I knew this course was going to be fast and at only 30 km would go out hot. So I did some running/jumping to warm-up but failed to realize how congested the narrower than usual start line would be and I ended up in the second to last row. At least I had some company with three of the four other Vakava guys. I knew the course suited me with lots of double poling and between already feeling strong and some boost from altitude training, I knew I could finish much better than my starting position.</p><p> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEZa4y2qzZ5fclZ721A714tncLHdSjF8MGFdniVUyj3pMb_MHauFCO0UJ6cETgEKeJWpg2BX7RsqrvEsVz0q4-P1tbLs738skXHMuxRS6cRLMOetK0lA5caJoAF1P9JgW5NwLg0YLQtUTbewgGSoo_zPfBVY8RVwCe1q-I0lIiAo8j1V4Q7HnywJkqapmq/s640/Josh%20Albrecht.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="427" data-original-width="640" height="268" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEZa4y2qzZ5fclZ721A714tncLHdSjF8MGFdniVUyj3pMb_MHauFCO0UJ6cETgEKeJWpg2BX7RsqrvEsVz0q4-P1tbLs738skXHMuxRS6cRLMOetK0lA5caJoAF1P9JgW5NwLg0YLQtUTbewgGSoo_zPfBVY8RVwCe1q-I0lIiAo8j1V4Q7HnywJkqapmq/w400-h268/Josh%20Albrecht.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Despite starting near the back, Josh led the Vakava men finishing in 16th.<br /></td></tr></tbody></table><br /> If there’s anything I’ve learned from 20 years of citizen ski racing, it’s that the first half kilometer is probably the most important part of the race. This is where all the packs form and this largely determines finishing place. The exception to this is the normal Birkie Classic course which is long and with all the grinding uphills in the first half, I have to meter my effort. But not this year. I don’t have much of a sprint so I figured I could go as hard from the gun as I wanted and not blow up. And that’s what I did, making my way up through most of the women’s field over the first half kilometer. </p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyjgKt74TYxuKM13Y7RLWP-2q_fXB78aHecTOVC4KYn7r1d_QSLKCdi9BXD6PDa1T1clBFvh4macOdDArF-1yk3UhMzCo2DyQBTgvgO-JxGDPIjg-lhqOqJCWdIPmtwGBfL734z_GJSdEuta_v6huMqiX1rFAyD8s-5847DYcy8cYryZ8nSU-eZB9KB5QZ/s640/2024%20Birkie%20Brock.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="427" data-original-width="640" height="268" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyjgKt74TYxuKM13Y7RLWP-2q_fXB78aHecTOVC4KYn7r1d_QSLKCdi9BXD6PDa1T1clBFvh4macOdDArF-1yk3UhMzCo2DyQBTgvgO-JxGDPIjg-lhqOqJCWdIPmtwGBfL734z_GJSdEuta_v6huMqiX1rFAyD8s-5847DYcy8cYryZ8nSU-eZB9KB5QZ/w400-h268/2024%20Birkie%20Brock.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Brock moved up nicely through the pack, too, finishing 19th.<br /></td></tr></tbody></table><p><br />After the climb to the Powerlines, which was much less steep than I remembered, we headed back by the start area on the classic trail and got some rest on some long fun downhills. Then we headed out towards the open golf course area. It was great hearing so many people cheering for me! I kept #630 in my sights for awhile but she pulled away as I passed one of the guys in that section. As we finished up the first lap, I packed up with numbers 601 and 603 (Zoe Reker). These were both low numbered bibs, meaning they had finished well last year, but this year’s race would take less than half the time and so I felt confident skiing up with them. There always seemed to be a couple guys hanging around our pack, too. <br /><br /> On this second lap the climb up to the Powerlines was a bit more of a grinder but still not bad as there were double pole sections between the climbs. At times this past year my classic climbing had felt invincible and that’s how I felt again. At least on these relatively short uphills. Then it was downhill and around the loop again. Us three women were packed up more on this lap and we got lots of “Go Ladies!” cheers. As we did our final climb to the Powerlines, there were a bunch of Elite guys in front of us but they all seemed to pull ahead of us. I was able to drop #601 who didn’t have kick wax on, but Zoe gapped me on the downhill. <br /></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiD1CcVGDUBtF3QcEjM1BSyhl70uoqW-USBQc-kLsdswEEyqSzIZnx6MjNDGsTftntcaxUu4Z8hebyVM9_rGq8L8FTM0dZ8pkBzqbykv4kvYiDx1EmQkwYKMqmM4TH-ZTBpOKkSfIj6zNDljUmbvOPZv48RqFcJLAHj7qY4LZzuevqMs9daXLRhb-K7Mr1p/s640/Good%20Elspeth%20Birkie%202024.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="427" data-original-width="640" height="268" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiD1CcVGDUBtF3QcEjM1BSyhl70uoqW-USBQc-kLsdswEEyqSzIZnx6MjNDGsTftntcaxUu4Z8hebyVM9_rGq8L8FTM0dZ8pkBzqbykv4kvYiDx1EmQkwYKMqmM4TH-ZTBpOKkSfIj6zNDljUmbvOPZv48RqFcJLAHj7qY4LZzuevqMs9daXLRhb-K7Mr1p/w400-h268/Good%20Elspeth%20Birkie%202024.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Skiing with one of the Elite Wave guys in the classic race. <br /></td></tr></tbody></table><p>I kept pushing hard through the last lap, passed a couple Wave 1 guys, and then felt like I was slowed down a tad by an Elite Wave guy I was coming up on. I wanted to cross over to the inner track but he was there. I had been trying to make use of some good lane changes despite not being as proficient as those World Cup skiers although I’ve definitely practiced and have gotten better.<br /><br /> I thought Zoe was going to stay ahead of me but after going down a long hill out on the golf course, I came up on her after a big corner and skied with her for the climb up to the aid station. I passed her just before the climb. As I went into my herring bone run, I could tell the snow was getting churned up and some of the newer snow in the sun caused my skis to ice a tad (I had START Oslo Purple on again). I’d done that workout with icing skis before the World Cup and so it wasn’t too hard to slide my skis free at the top of the hill. <br /><br /> My sense without turning back to look was that I’d gapped Zoe a bit and so set my sights on another Elite Wave guy but my skis iced a tad again going up the hill by the new Trailhead and that guy pulled away. I enjoyed the next short rolling section heading back to the start/finish area. I was glad to see the last uphill was in the shade so I wouldn’t ice and I put in a good herring bone effort. After going through the tunnel and getting in the finish lane, I could hear someone coming up fast on me. I didn’t know who it was but tried to do a good sprint and barely edged out a 19 year old guy from the Elite Wave. <br /></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiogp6Aoa_D1guPhg-xWW2_ueCwJix40NQVGxp8MmrFM-kzjZGEchaLxqja4OiHOMYhGm9FEb4wfme37qT7VZyy9HwIrP9tLeETSX1Hnaq3Luw6nHVlCStsy3CmteL-3ZmASN5rKZwLVHfuAVzot9gVnUizoH0ofHL75RLx4RKK9u5ZkmztzaiJssQBMDsN/s640/2024%20Birkie%20Craig.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="427" data-original-width="640" height="268" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiogp6Aoa_D1guPhg-xWW2_ueCwJix40NQVGxp8MmrFM-kzjZGEchaLxqja4OiHOMYhGm9FEb4wfme37qT7VZyy9HwIrP9tLeETSX1Hnaq3Luw6nHVlCStsy3CmteL-3ZmASN5rKZwLVHfuAVzot9gVnUizoH0ofHL75RLx4RKK9u5ZkmztzaiJssQBMDsN/w400-h268/2024%20Birkie%20Craig.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Craig skiing in the classic race to 18th place.<br /></td></tr></tbody></table><br /> I ended up 10th woman and per result times, just hit the winning downslope of the curve, or what my high school cross-country running coach referred to as “Beating the Bulge.” The race definitely validated some crazy fitness I’d felt back in our rollerski 5 km time trials during the dryland season but also the course, which was rolling and fairly double pole-able is about the best course possible for me. I could’ve eeked out a couple more laps for a full marathon but my low back muscles were sore enough afterwards it’s good we got to stop. If I had it my way, this would be the new Birkie course. Instead I’ll keep skiing Mora. <br /><br /><h4 style="text-align: left;">The Great Bear Chase</h4><p><br /> I’m not sure how many years the Great Bear Chase has been canceled, but I’m guessing in math terms, it’s approaching zero. Even the Keweenaw Peninsula’s lake effect snow wasn’t spared from this extreme El Nino winter. I kept skiing anyway though, figuring that my ski season doesn’t usually end until the middle of March, I even did some rollersking. Instead of heading to Calumet, Erik and I did some canoeing on the Mississippi River, forever on our (perhaps just my) mission to paddle all of Minnesota’s designated water trails. </p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjP_62N3TXLhi9fYg0V2GZ8Qd5LdMmvtZIGws_l2e0_F1PniGXFKQP8LhmzVv6sFFpVDIDjdg6kPNsoe8ObXR7H8m_ciMzwa1dW9Vq30bowMXgrPVt9Gh6wNL-CQyyKHRbcjzlkXZAqRZIioNYoj5JhxSEmGrBycjZZCYktI-pV4oFwNtGFlbYakYBcA4lB/s1085/Canoe%20Upper%20and%20Lower%20Grey%20Cloud%20Islands.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="887" data-original-width="1085" height="328" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjP_62N3TXLhi9fYg0V2GZ8Qd5LdMmvtZIGws_l2e0_F1PniGXFKQP8LhmzVv6sFFpVDIDjdg6kPNsoe8ObXR7H8m_ciMzwa1dW9Vq30bowMXgrPVt9Gh6wNL-CQyyKHRbcjzlkXZAqRZIioNYoj5JhxSEmGrBycjZZCYktI-pV4oFwNtGFlbYakYBcA4lB/w400-h328/Canoe%20Upper%20and%20Lower%20Grey%20Cloud%20Islands.JPG" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">This was a sweet canoe loop that far exceeded my expectations and that
I’d highly recommend - perhaps on a warmer day as it was in the 30s when we were paddling. The Grey Cloud channel
was particularly unexpected. As we pulled the canoe out of the water
Erik commented, “The water is freezing on the canoe!”</td></tr></tbody></table><br />After all the training I’ve done this year, I would’ve preferred to do another ski race but that just wasn’t in the cards. There’s always next year:)- And we got out to Wirth on their last day grooming to get in some good elevation, skiing loops of the North Finger and La Squadra. I got 2,000 feet of elevation gain and loss in just under 24 km!<br />Elspeth Ronnanderhttp://www.blogger.com/profile/05635392110588033027noreply@blogger.com0tag:blogger.com,1999:blog-1572647974447867713.post-67433195515041800542024-02-22T22:00:00.001-06:002024-02-22T22:00:56.210-06:00 Where Are You Winter? Finding Snow in ColoradoThroughout my life, I’ve been struck by the quotes from others I remember. One occurred 30 years ago while my friend's mom was driving me home from a sleepover. It was just the two of us in the car and it felt a bit awkward without my friend, but the mom led the conversation, saying that she lived in Minnesota for the changing of the seasons and to experience the summer and the winter so distinctly.<br /><br /> I thought about this in our <a href="http://vakavaraceteam.blogspot.com/2016/04/artificial-winter-each-year-around.html" target="_blank">relatively snowless winter of 2016 when Erik and I finally found some snow up near Lake Louise and above Canmore in Alberta</a>. And I thought of this now in 2024 as we prepared to travel to Colorado.<br /><br /> <a href="http://vakavaraceteam.blogspot.com/2023/02/idaho-ski-trip-and-boulder-mountain-tour.html" target="_blank">Last year we drove to Idaho to ski the Boulder Mountain Tour</a>, but we were only gone a week and it just wasn’t enough time. I proposed we spend two weeks in Colorado this year, working towards completing the mostly defunct <a href="https://xcskiworld.com/asm-series" target="_blank">American Ski Marathon Series</a> with the <a href="https://cbnordic.org/event/the-alley-loop/" target="_blank">Alley Loop in Crested Butte</a> and a “pre-camp” at <a href="https://www.ymcarockies.org/snow-mountain-ranch/" target="_blank">Snow Mountain Ranch</a>. So a year ago we laid the groundwork for this trip and as it approached and the Twin Cities had seen zero natural ski days of the winter, the timing couldn’t have been better.<br /><br /><h4 style="text-align: left;">Snow Mountain Ranch</h4><p><br /> We drove to Colorado, leaving the Twin Cities on January 27th in fog with bare ground. By the time we made it to western Minnesota, the snowbanks were high, collected from drifting snow. This persisted throughout Iowa and eastern Nebraska. Then as we entered Colorado the snow disappeared and the high was near 60 degrees. That of course all ended as we drove west out of Denver on Sunday on I-70 and then turned north to drive over Berthoud Pass on Hwy 40. The snow returned, deep, but obviously not fresh.<br /><br /> <a href="http://vakavaraceteam.blogspot.com/2015/12/thanksgiving-ski-trip-2015-for-serious.html" target="_blank">Back in 2015 over Thanksgiving week</a> we spent a handful of days in Frisco and Breckenridge skiing before doing one day each at Devil’s Thumb Ranch and Snow Mountain Ranch. We decided then that we had to come back to Snow Mountain Ranch to ski more and so that’s what we were about to do. As an added bonus, probably because Snow Mountain Ranch is one of the YMCAs of the Rockies, lodging at Snow Mountain Ranch is both economical and trailside. <br /><br /> After a brief unpack, we got right to skiing. It was nearing 4 pm and we had less than two hours before dusk. The sun was still warm and we didn’t wear much clothing which became a big mistake once the sun went behind the mountains. After an hour I had to call my ski quits because it was simply too cold. I added a jacket and rallied with a run to get just over 1.5 hours on the day. </p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbIGor5_NFsjefWwhu16qRnS-o9zfDJM61PD-p42US00QX3A6xO6vi9RZdrV8krBjwFyDrA8U3E9T1_NcNXUBTIXH6FTwGonIBlKyGavrPpw4-wNYuQYjo4-uPfzbGfo3tjyOTwFEuxsJl6IF1tubkOLzr3iaaj_PXg7IJzVdMooPvtOU-hVFYLv6iPLTm/s4032/PXL_20240128_225743620.MP.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbIGor5_NFsjefWwhu16qRnS-o9zfDJM61PD-p42US00QX3A6xO6vi9RZdrV8krBjwFyDrA8U3E9T1_NcNXUBTIXH6FTwGonIBlKyGavrPpw4-wNYuQYjo4-uPfzbGfo3tjyOTwFEuxsJl6IF1tubkOLzr3iaaj_PXg7IJzVdMooPvtOU-hVFYLv6iPLTm/w400-h300/PXL_20240128_225743620.MP.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">First natural snow ski day of the 2023-2024 season for me at Snow Mountain Ranch with our friend Emily. Photo Erik<br /></td></tr></tbody></table><p><br />Monday morning was again sunny but with clouds condensed in the valley. We set out to ski up to the top of Blue Ridge. It was a slow, tiring climb at 9,000 feet of elevation and the very top section wasn’t groomed so we turned around (well, we did try for a bit but I’m terrible at skiing in rutted-out powder so gave up). We did take the out-and-back trail to the overgrown scenic overlook which was a flatter and hence more enjoyable trail.</p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFyKm_CwIyKV9a8WCApYqvNX0lOqtSZ-IuNOy8j7YjgaqqRZszQMKmKY2uzcumGxgtpexHw8LyouHYcBxEFQgMprnNsjASFw0CXXrGGfmfismNeB1C6ruV3Y-PUquNemxKA4AhPiDHaW1pEe0KoZT8sF3UAUxP1zZJcuCuRuGnQmDNXt0AxymuVbcewKro/s4032/PXL_20240129_140749763.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFyKm_CwIyKV9a8WCApYqvNX0lOqtSZ-IuNOy8j7YjgaqqRZszQMKmKY2uzcumGxgtpexHw8LyouHYcBxEFQgMprnNsjASFw0CXXrGGfmfismNeB1C6ruV3Y-PUquNemxKA4AhPiDHaW1pEe0KoZT8sF3UAUxP1zZJcuCuRuGnQmDNXt0AxymuVbcewKro/w400-h300/PXL_20240129_140749763.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Sunrise from our lodge room at Snow Mountain Ranch.<br /></td></tr></tbody></table><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiv9UhXFTC3xwv2as6NhX0pVBt4Etgf4WsUp5eY7dVhD0UNgAOJJ4XpdatQ_CeP5fj1uQj9ggL_eJe7wZW9WpM0QQXG_Wr05MLfjnnt9mEt4zb2ANGB2UzAafpCWWCjV0Lm9mKpfd2SZ3QFtFTAlf6DGguW2EaQsdLnXxysQkV47iydU_m_9fQmdQIj_O50/s1063/Snow%20Mountain%20Ranch%20classic%20ski.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="797" data-original-width="1063" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiv9UhXFTC3xwv2as6NhX0pVBt4Etgf4WsUp5eY7dVhD0UNgAOJJ4XpdatQ_CeP5fj1uQj9ggL_eJe7wZW9WpM0QQXG_Wr05MLfjnnt9mEt4zb2ANGB2UzAafpCWWCjV0Lm9mKpfd2SZ3QFtFTAlf6DGguW2EaQsdLnXxysQkV47iydU_m_9fQmdQIj_O50/w640-h480/Snow%20Mountain%20Ranch%20classic%20ski.JPG" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Classic ski most of the way up to Blue Ridge. 1,800 feet of vertical in 14 miles.<br /></td></tr></tbody></table><br /><p> That afternoon Erik and I skated all the trails in the southeast section around the biathlon range, criss-crossing and hitting up the rollers by the Nordic Center. </p><p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIFU5gnpgSHWxvtJgBLjhXMkEwoIr-4Tj2w1Wx23YK_lDX8lUvLy0muhnJisfZxD35MozfAkeS8BYga3YaMDmYJ-7iJeWpabgA0CKn-V4vUmyoG4FN0qW-IVueQ5M-v4kh91wm4IcpdBPduWjQLHNHKvSW58zDYgNGfjDihQWUcP-1nRcQN6dnRBQR_A4o/s2913/Colorado%202024%201.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1435" data-original-width="2913" height="198" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIFU5gnpgSHWxvtJgBLjhXMkEwoIr-4Tj2w1Wx23YK_lDX8lUvLy0muhnJisfZxD35MozfAkeS8BYga3YaMDmYJ-7iJeWpabgA0CKn-V4vUmyoG4FN0qW-IVueQ5M-v4kh91wm4IcpdBPduWjQLHNHKvSW58zDYgNGfjDihQWUcP-1nRcQN6dnRBQR_A4o/w400-h198/Colorado%202024%201.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Sweet braid and views of the Continental Divide from Columbine Point.<br /></td></tr></tbody></table> </p><p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHaBD7YjJ8s6DimiI_TJVGKtqcCp05nR60H0k3RAZ4OGhYVyrrS1uYwvVCsHJ0iYFufPIsI7IElkG1KeY_Tcc-iko-ghc0WfaW3r7R3WuWGZAMlho1tMU1KP8ff_2MaZRi8idjgz6Rlq6y-RS_Q9vzzcVbRdOLSofNbjN5sB5iOY8gXVUDxK798OrHUnae/s1050/Snow%20Mountain%20Ranch%20skate%20ski.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="802" data-original-width="1050" height="488" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHaBD7YjJ8s6DimiI_TJVGKtqcCp05nR60H0k3RAZ4OGhYVyrrS1uYwvVCsHJ0iYFufPIsI7IElkG1KeY_Tcc-iko-ghc0WfaW3r7R3WuWGZAMlho1tMU1KP8ff_2MaZRi8idjgz6Rlq6y-RS_Q9vzzcVbRdOLSofNbjN5sB5iOY8gXVUDxK798OrHUnae/w640-h488/Snow%20Mountain%20Ranch%20skate%20ski.JPG" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Afternoon skate ski - only 1,350 feet of elevation gain in 14 miles.<br /></td></tr></tbody></table><br />Tuesday morning I wanted to do some 30-30s classic style. This is of course a bit crazy at almost 9,000 feet. I did these last year with Ben in Idaho but we were “only” at 6,000 feet on relatively flat trail. Erik wanted to do these striding, I wanted to do them double poling. We compromised by heading to the north trails for a combo of both. The first 15 minute block we started on near flats but as soon as we began climbing, our heart rates jacked up super high. In the steepest part of the hill, I just stopped to breathe during my 30 seconds off. Once the terrain leveled off though I was able to ski during the “rest” 30 seconds. I finished up the first 15 minute block and then went back to find Erik. <br /><br /> I mis-read the map and so instead of the second 15 minute block starting on more uphill, it was actually a big downhill. Like a really big downhill so I just skipped those intervals. Once we hit more level terrain, I resumed the intervals. Turns out they are pretty easy to do on a gentle downhill grade. Then we finished up one more 15 minute set (5 minutes of rest between sets) that included an uphill section as well as a gradual double-poleable grade. Lesson learned: I can’t do 30-30’s at 9,000 feet on steep uphill or downhill grades.<br /><br /> That afternoon we skied the D loop on the northeast side with my old high school coach Karen who currently lives in the area. That probably has the best “rolling” terrain and we greatly enjoyed the company, trails, and sun!</p><p> </p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgs72Bz8Ab948GExhsiuRt4oyFRJ-N25APYQwD1pt7X4hliW_maZBoRnl_nZZMkfiEhZG3Rwx54Hgz1_fFWsltCtwBG5BqFtET3Lq6GEPt2P097Omc1HrRBkfZuAOB18ZYlEjBXdeLD8xC0-jEU5lFwTamgnuZrhxhLVwQ2LdRM9IpgqWzCc3xqSbJHY582/s4032/PXL_20240130_211826669.MP.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1981" data-original-width="4032" height="196" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgs72Bz8Ab948GExhsiuRt4oyFRJ-N25APYQwD1pt7X4hliW_maZBoRnl_nZZMkfiEhZG3Rwx54Hgz1_fFWsltCtwBG5BqFtET3Lq6GEPt2P097Omc1HrRBkfZuAOB18ZYlEjBXdeLD8xC0-jEU5lFwTamgnuZrhxhLVwQ2LdRM9IpgqWzCc3xqSbJHY582/w400-h196/PXL_20240130_211826669.MP.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Karen and I enjoying the viewpoint on the D loop.</td></tr></tbody></table><p><br />Wednesday morning we classic skied with Ben up to the Yurt Loop and hit up a couple other trails. That afternoon Erik and I skated the remaining trails we hadn’t yet done, including a few big climbs and descents. </p><p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgw6btl-X00alcmmJJqyfaCoWazu2lokOPvrwvaPl81RJcWeIHZUYJzCbTxC79GQATJi1c1Sw1cXdv6_SmdG1kUrQTBRTM7v6oMkQBJi-jI_H2m0wrVvtR1_YrDg0vMfEnkZWrdU37qUOpdwqs-CtMtqeD-cGVhE-jxQybEHGePh8cWNLQBDtRp7nCbEEjP/s4019/Snow%20Mountain%20Rance%202024.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="2221" data-original-width="4019" height="221" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgw6btl-X00alcmmJJqyfaCoWazu2lokOPvrwvaPl81RJcWeIHZUYJzCbTxC79GQATJi1c1Sw1cXdv6_SmdG1kUrQTBRTM7v6oMkQBJi-jI_H2m0wrVvtR1_YrDg0vMfEnkZWrdU37qUOpdwqs-CtMtqeD-cGVhE-jxQybEHGePh8cWNLQBDtRp7nCbEEjP/w400-h221/Snow%20Mountain%20Rance%202024.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Myself and Erik at Snow Mountain Ranch. Photo: Ben Mullin<br /></td></tr></tbody></table><br />Thursday we left Snow Mountain Ranch and went downhill skiing at Winter Park. Lift tickets are considerably more expensive than cross-country skiing but it was nice to have a day off from breathing so hard. As always, it took me awhile to get my downhill legs under me and I almost quit fairly early after doing some steep chewed-up blue runs but then found some easier slopes. We spent that night two miles high in Leadville. </p><p> </p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_BUosYuoUno3Kk7u0jXCwmUy3yfOP-JjdKLq0MnAVpt1LcYD3wM6iPfNtiBzUA_L8656wMbLCOZuMA4Kz1lAxoR6eDZt2yjrUqvwZ0wvTC7Gu-vt6fq99ocHjGZaElTCjsqZ0tRpt7uqgv-gjb4uyMP7T3PwhNLp0rYAvrO_ASstdFtpNaQeDVuqEnB_L/s4032/Colorado%202024%20downhill.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_BUosYuoUno3Kk7u0jXCwmUy3yfOP-JjdKLq0MnAVpt1LcYD3wM6iPfNtiBzUA_L8656wMbLCOZuMA4Kz1lAxoR6eDZt2yjrUqvwZ0wvTC7Gu-vt6fq99ocHjGZaElTCjsqZ0tRpt7uqgv-gjb4uyMP7T3PwhNLp0rYAvrO_ASstdFtpNaQeDVuqEnB_L/w400-h300/Colorado%202024%20downhill.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Downhill skiing at Winter Park.<br /></td></tr></tbody></table><br /> <br /><br /><h4>Alley Loop Marathon</h4><p><br /> When I read into the Alley Loop, I learned that there was a team competition whereby six people had to ski all of the different race distances/techniques and at least two had to be women. There’s a big purse and top five teams all take home money. Last year there were only six teams. I can’t say our flatlander team was terribly stacked, but it was still fun to have our contingent represent as the Minnesnowtans. This included myself in the 42 km classic, Erik in the 42 km skate, our friend Emily in the 21 km classic, fellow Vakaver Ben Mullin in the 21 km skate, Ben’s wife in the 10 km skate, and Ben’s son in the 5 km skate. Our team name felt a bit hypocritical seeing as we’ve barely had snow in Minnesota this year!<br /><br /> I had decided to do the 42 km classic because there weren’t many women in the field last year and the course appeared to be a good one for double poling. Because I had good chances of winning, or at least being on the podium based on the 2023 results, I decided to preview the course on Friday. Erik, Ben, and I set out to ski an easy lap of the 42 km course (it’s 3 laps total with the first loop having a special start and the 42 km course having an extra 3 km section per loop). We skied easy (or at least I skied easy) and found that there were some sneaky false flats, a few climbs (that wouldn’t have been much at sea level) and that the course starts with a 150 foot climb. It snowed on and off on us during the preview, temps were around 35 degrees, and the sun kept trying to pop out.<br /><br /> The forecast had been calling for snow on both Friday and Saturday, race day. Even though I don’t particularly like a slog, I know that I do relatively better with a slog. I just wasn’t sure if a slog at 9,000 feet would also be my jam. The wind was forecasted to pick up for the second lap of the race. Nothing dramatic, but 10+ miles per hour wind is noticeable. Temps were otherwise in the 20s. The Alley Loop is a costume race and contest with lots of prizes. As such I wore my hot pink polka dot spandex suit while Erik wore his winter camo one-piece, both Erik Pieh exclusives. </p><p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieck8PVaTbxqxnwu3t8EKsIu0l5-fXF0X9UBJQQYRdzsMdHAIylG1o7Ebqu4TCpKCQ9Qbhxdj78h8T18ixZraNh8arSjgYoLUtMsg_DIemuYuUAWNd6y6OP2hn9MCVr0YionBFOwzn9UkJ8QWCckCAZDAfOH1-RDKCvn00ECACeRWR2T8GVTcUrde5-tef/s1200/unnamed.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="800" data-original-width="1200" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieck8PVaTbxqxnwu3t8EKsIu0l5-fXF0X9UBJQQYRdzsMdHAIylG1o7Ebqu4TCpKCQ9Qbhxdj78h8T18ixZraNh8arSjgYoLUtMsg_DIemuYuUAWNd6y6OP2hn9MCVr0YionBFOwzn9UkJ8QWCckCAZDAfOH1-RDKCvn00ECACeRWR2T8GVTcUrde5-tef/w400-h266/unnamed.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Some hard to ski in costumes. Photo: Crested Butte Nordic<br /></td></tr></tbody></table><br /><br /><br /> The race starts in the town of Crested Butte which sits at an elevation just under 8,900 feet. The course climbs to just above 9,000 feet. I’ve spent enough time at altitude to know that I don’t get altitude sickness at that elevation (or even higher) so I was confident in that. I hoped that by being able to double pole more, I would use more muscle power rather than cardiovascular endurance to better manage the race at altitude. </p><p> </p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlC0xaWdrQ8VrvjPtX9CAbh-GLzWnKD6uqmAQUlQUzdE6zGm6dR5RW6EU0MdLd3ZuAF7tSA0gAVTh8aU0Jptjl9hXKJhF8KmWiSJ-A1Wia52N0YDLVXHvZK6m2025k3cAbJto9oNffZifGPmsExKoP8QwfGgN0LsSFR-W6FNqnkTZ77V8vujdjahxQi5u7/s4032/PXL_20240202_190326819.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlC0xaWdrQ8VrvjPtX9CAbh-GLzWnKD6uqmAQUlQUzdE6zGm6dR5RW6EU0MdLd3ZuAF7tSA0gAVTh8aU0Jptjl9hXKJhF8KmWiSJ-A1Wia52N0YDLVXHvZK6m2025k3cAbJto9oNffZifGPmsExKoP8QwfGgN0LsSFR-W6FNqnkTZ77V8vujdjahxQi5u7/w400-h300/PXL_20240202_190326819.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Main street (Elk Avenue) Crested Butte with snow on it, ready for the Alley Loop.<br /></td></tr></tbody></table><p><br /> The race starts on Elk Avenue which is the main street of Crested Butte. This is an old Victorian style street with mostly real fronts, painted quite festively. Other than dirty snow on the street and being at 9,000 feet, it would’ve been awesome. I warmed up on the hill heading out of town and quickly realized there was no way I could stride this hill, even easy, without being in level 5. I was definitely in Level 3 just walking up the hill so I planned to do a little run/slide to start the race and not bog down in the first 5 minutes. Otherwise I did a slow jog and then it was time to line up. I got invited up to the front row in the small field of 40 combined men and women. While waiting for the start I looked around for all the women competitors and a few were looking a little fast!<br /><br />The gun went off and the field started. I counted the women and as we headed into that first climb, I was in 5th with two women just in front of myself. Settle Elspeth, you cannot push this hill. It’s a long race. So I tried to chill but my heart rate still jacked up. I herring-boned walked the short steep section at the end and passed one of the women back up. As I went to double pole, I was gassed. My arms had that I-just-ran-an-all-out-400-meter feel. <i>It’s OK Elspeth, you didn’t push the hill that hard. You will recover.</i><br /><br />I set my sights on passing the next woman in front of me as we snaked down some gradual turns and did. I was into 3rd for women - on the podium. As we went into a gradual uphill, I caught a guy wearing Crested Butte spandex. I could hear myself breathing hard. Now I couldn’t see anyone in my field ahead of me. Over the previous 24 hours it had snowed about 4 inches making conditions soft and slow. Even though I couldn’t see anyone ahead of me in my race, I could see their tracks out on the skate deck instead of in the even slower classic track and followed suit. Even though I felt like I was creeping along, I was working plenty hard. It was interesting noting that on some of the short steeper uphills that the nine skiers in front of me, including two women, had been able to double pole. I took a few running strides on these. Once I got to the steeper uphills, I just herring-bone walked. </p><p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSJuWyhVpVp_hK6-2iej9OmuWZe8VKUsbijsb3h0dvgz9YDjUtGKcm5wExF4i1OUHZJQcM8uVU4OnPAMLb_HtikMteU4GCNLxnMWcZvr6JVGYd2edTC75JrNZYXCH-4eEIfR0bAZG-FyejUNE2BvJwPESRGdKSeKIZV7DFKvqQmRSVdY92RzTn21We0iXj/s1200/Just%20Ken.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="682" data-original-width="1200" height="228" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSJuWyhVpVp_hK6-2iej9OmuWZe8VKUsbijsb3h0dvgz9YDjUtGKcm5wExF4i1OUHZJQcM8uVU4OnPAMLb_HtikMteU4GCNLxnMWcZvr6JVGYd2edTC75JrNZYXCH-4eEIfR0bAZG-FyejUNE2BvJwPESRGdKSeKIZV7DFKvqQmRSVdY92RzTn21We0iXj/w400-h228/Just%20Ken.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Just Ken from New Mexico skied the 21 km classic with this box around him and subsequently won "hardest costume to ski in." Photo: Crested Butte Nordic<br /></td></tr></tbody></table><br /> The downhills were slow. Everything was just slow. The 42 km skate leader, David Norris, passed me in the 42 km-only section, wearing a fox tail. Once we joined back up with the 21 km course things were more interesting. I was glad to have learned about all the hills the previous day. These are a doozy at 9,000 feet and I double poled wherever I could since double poling doesn’t spike my heart rate like striding. The 21 km classic race had started just 5 minutes before us and now I was passing up a bunch of these skiers (they had gotten ahead of me while I skied the extra 3 km section) which kept things interesting and they were skiing the track in for me.<br /><br />This year the Alley Loop went cupless for the aid stations, although I only read this fine print a couple days before the race so hadn’t planned ahead. Hence I skied with my water pack and decided to make some super sugary coffee blend since these ingredients were available. I planned to take it on the wide downhill heading into town where I could first catch my breath. My drink was simply delicious as I’d really maxed out the sugar..<br /><br />Next up was my first lap through town for which the Alley Loop is named. The course goes down an alley, back up Elk Avenue, and then through more alleys/streets to head back out on the trail. While this is obviously really cool, the snow was dirty and slow and between trying to ski fast, avoid the dirtiest snow, not run over anyone, or get run over myself by skaters, my mind was plenty occupied and I can’t say I really enjoyed the scenery although it was a good diversion from the usual trail. </p><p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimdzoRFBQOELsQ5g5gOrcg0_vOFgIoL1hkYg58yDwBMIVt2VG4na_jZwO-28Xa-4_A0e-2fyKbobNcPjKXYMaStnxw4DboetUl0sH7C11w5nW835-2j3P6W_ljoJICBus66a1uS5_TYyZKx0iP5e0IOd98hCrJTi9VqWm7EdCK1HdzzGfaRC5IoO8iOy47/s1045/Alley%20Loop%20garmin.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="803" data-original-width="1045" height="492" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimdzoRFBQOELsQ5g5gOrcg0_vOFgIoL1hkYg58yDwBMIVt2VG4na_jZwO-28Xa-4_A0e-2fyKbobNcPjKXYMaStnxw4DboetUl0sH7C11w5nW835-2j3P6W_ljoJICBus66a1uS5_TYyZKx0iP5e0IOd98hCrJTi9VqWm7EdCK1HdzzGfaRC5IoO8iOy47/w640-h492/Alley%20Loop%20garmin.JPG" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Alley Loop course and elevation profile from my Garmin. <br /></td></tr></tbody></table><br />As we left town there was crazy traffic. It turns out the 10 km rec division is incredibly popular by costumed skiers. The lap route out of town was almost completely flat, thankfully we didn’t have to climb up and over the starting hill, but it was so crazy passing so many people and then trying to stay out of the passing skaters way. The snow was still slow and now we were battling a headwind. I was exhausted and my right tricep tendons got sore. It’s like how I should’ve been feeling on the third lap, but this was only the second. <i>Elspeth, everyone has to deal with the new snow and wind and altitude.</i> <br /><br />I wasn’t entirely sad to leave all the costumes behind and head out mostly on my own on the 42 km section. A handful of skaters slowly made their way by me as it was slow for them as well. I wondered why Erik hadn’t caught me yet. But double poling the gradual uphill was rough and I didn’t want to completely burn my arms out yet so I resorted to a shuffle stride. And then we hit the uphill section and my motto simply became: <i>just keep moving.</i> Of course this was easier because I didn’t see any women behind me. <br /><br />I was happy to only have the hilly section one more time and to get back out on the gradual downhill (and pass back up some of the same skiers I’d passed before including a woman wearing boots with rainbow colored fur) but then it was a slog up the last hill before the downhill into town. By the time I took my second feed on that downhill, I realized I should’ve taken at least one more feed on that second loop because this was going to be a long race. It was just so slow that there was nowhere else good to take a feed without coming to a standstill (except for the steep hill with the right turn that would’ve been too treacherous). <br /><br />I caught one male 42 km classic skier as we headed through town and then I headed out onto the flats by myself. <br /><br />While I appreciated seeing all the costumes on my second lap, I think it was mentally more draining trying to pass so many people while being considerate of those trying to pass me. At least they had skied the track in well and I could just put my head down and try to hammer on that third lap. My tricep tendons weren’t bothering me any worse and I got through the section fast enough. Then we briefly headed down valley before turning back up valley on more gradual climbing. Back down to the yurt, then back up. <i>Just keep moving.</i> More 42 km skate women were passing me and finally as we squiggled around, I saw Erik, having a very slow race. At least then I knew he hadn’t had to drop out and he was OK. <br /><br />Then it was up to the hills one last time, double poling wherever I could maintain enough momentum. I walked the steep uphills, but always pushed over the top with a few running strides and then into a strong double pole. The downhills seemed to be getting slower, especially on the farthest out part of the course where it was gently snowing. Soon enough I was past the gradual downhill and climbing back above town and then taking the descent back into town. There was one kinda steep one with a right corner at that bottom that by now was rather snow-I tried to double pole the alley and the gradual uphill finish on Elk Avenue with a bit more vigor than I had the two previous laps. I was definitely exhausted when I crossed the finish line in 3 hours and 22 minutes with a few 10 km skiers who had been out for some 2 hours. I was relieved to make the 3 hour 30 minute cut-off to get my special bell/medal although the finish line wasn’t very organized and I actually didn’t get said prize (or my age class award). Not sure if this is merely a blessing as I already have too much race crap!<br /><br />Overall our team didn’t fare well. The others said they really felt the altitude and had slow skis (I had hot waxed mine before leaving home and hadn’t skied on them - the others all used spray wax) and the team division was way more competitive than last year with double the number of teams so we ended up 9 of 12 teams. </p><p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjYXjxv_aSq_lT9EOsdp5Nsy8PkhPXqvud-a6HDn3uegdyjD5vGNSupYExwOFOeF8hzWqfjbd4CyvzMBOJyFdO4NSXNOdyfMVDVMJU5GUvhoVXgnKTcXfjUnDJpUt32XglETbiyrWkdaz3psfjKqAlTPptqUHb5n-lu2_vJ9cjim2vOiu3dDy6QQjkCcN8/s4032/PXL_20240203_195614734.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="4032" data-original-width="3024" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjYXjxv_aSq_lT9EOsdp5Nsy8PkhPXqvud-a6HDn3uegdyjD5vGNSupYExwOFOeF8hzWqfjbd4CyvzMBOJyFdO4NSXNOdyfMVDVMJU5GUvhoVXgnKTcXfjUnDJpUt32XglETbiyrWkdaz3psfjKqAlTPptqUHb5n-lu2_vJ9cjim2vOiu3dDy6QQjkCcN8/w300-h400/PXL_20240203_195614734.jpg" width="300" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">The New Mexican cross-country skiers, including old friend Kristin from U of M days, fielded a few teams in the competition.<br /></td></tr></tbody></table><br /> I had learned just a couple days before the race that there was actually prize money in the classic. I thought this was pretty crazy given the very small field but cool to get a big check for the third time in my ski racing career! </p><p> </p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7DEQaC-1bPHD2Sf8k30XEvc0x7bX8y9lEgPjejKcEXOw16qH6r67xIUc3FgEgAwY7jXiGGDtj2AaCUjxSR5LdgmtHCEQE-Vl-Jo6DnCm8D7725P2HjNDrG4W0_j4zDLYsYLoWMdJD1o2sBSmpi20qSew1NIIVTlzln0szJ9pFukvwDKDOrWqNIQMIUV_3/s4032/PXL_20240203_204552464.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7DEQaC-1bPHD2Sf8k30XEvc0x7bX8y9lEgPjejKcEXOw16qH6r67xIUc3FgEgAwY7jXiGGDtj2AaCUjxSR5LdgmtHCEQE-Vl-Jo6DnCm8D7725P2HjNDrG4W0_j4zDLYsYLoWMdJD1o2sBSmpi20qSew1NIIVTlzln0szJ9pFukvwDKDOrWqNIQMIUV_3/w400-h300/PXL_20240203_204552464.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Awkward big check photo by Erik<br /></td></tr></tbody></table><br /><br /><br /><h4>More Skiing in Crested Butte and Heading Home<br /></h4><p><br /> Erik and I were super glad to spend a few more days in Crested Butte, especially since our first two were cloudy. Sunday morning dawned clear and since we were staying up by the downhill, Erik suggested we make use of the free uphill skiing before 8:45 am. I climbed 700 vertical feet up a green run, stopping multiple times to take in the spectacular vistas, particularly the view west, before I skidded my way down the run. Next up we headed into town to ski a bunch of trails on the east side under bluebird skies and mountain views. After lunch we skied farther up the valley that the race had been in, doing the CB loop twice. We missed some good scenery during the race with the low clouds. </p><p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwvruUY9bkf6gPnjbztN-XiyVxNmWHCYxBzmRxbJjQFvoIpgWTbAg5oQBl2HqhGz7k8akVX5-JbInhsp8tX72sr9Y1KsXlRFIM5l61h4GlbNisCXltoQwNBKFMh7-ot78HmZHLykIVKUoEvEv4pFtHMCG3f71vusWJ9Hr5Ozrb8tOXzdCw6QBm4mY6UCPV/s4032/Colorado%202024%20uphill.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwvruUY9bkf6gPnjbztN-XiyVxNmWHCYxBzmRxbJjQFvoIpgWTbAg5oQBl2HqhGz7k8akVX5-JbInhsp8tX72sr9Y1KsXlRFIM5l61h4GlbNisCXltoQwNBKFMh7-ot78HmZHLykIVKUoEvEv4pFtHMCG3f71vusWJ9Hr5Ozrb8tOXzdCw6QBm4mY6UCPV/w400-h300/Colorado%202024%20uphill.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">The view west as we skied up the Crested Butte downhill. Photo: Erik<br /></td></tr></tbody></table><br /> </p><p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg01cfgal2Xbe6h3FNw1Szs0CtLPtt3C5hFLKTckbo6JhLgd6CU7eLd_bWaLXQiXE3Y_-3_9m9vMkl2gJNIKJqj2vtqY4vHwf_wOBJq1JrOB0DD0QQJGdZNxr5-2rtxSAeM1RUbDkTvih5L19uh7TY6TlUpVTiLCdafNKyMUgmDdnLgAG1GdNaQ35j4PFfu/s3264/Colorado%202024%202.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="2448" data-original-width="3264" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg01cfgal2Xbe6h3FNw1Szs0CtLPtt3C5hFLKTckbo6JhLgd6CU7eLd_bWaLXQiXE3Y_-3_9m9vMkl2gJNIKJqj2vtqY4vHwf_wOBJq1JrOB0DD0QQJGdZNxr5-2rtxSAeM1RUbDkTvih5L19uh7TY6TlUpVTiLCdafNKyMUgmDdnLgAG1GdNaQ35j4PFfu/w400-h300/Colorado%202024%202.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">The pointed top of Crested Butte mountain during our uphill ski. Note the fresh snow on the trees!<br /></td></tr></tbody></table><br /> </p><p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZcg_purQWGUKgNNO5dFbpdmxpgmSTD0NzYRGeXR97e-N6AeeNNr0MdaipFWfgG2vJfZ6vhH7x_ozttRGjW93Ow8NP3FYCdJUoPJ7Unoj3ymMyfJVd_AqTkbaf84AmqLH8XWTUY34VDcEfegjao1dzwM8iWR9llLKvjcBzCej37Tpwk-C2902XRni6d9t6/s4032/Colorado%202024%203.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZcg_purQWGUKgNNO5dFbpdmxpgmSTD0NzYRGeXR97e-N6AeeNNr0MdaipFWfgG2vJfZ6vhH7x_ozttRGjW93Ow8NP3FYCdJUoPJ7Unoj3ymMyfJVd_AqTkbaf84AmqLH8XWTUY34VDcEfegjao1dzwM8iWR9llLKvjcBzCej37Tpwk-C2902XRni6d9t6/w400-h300/Colorado%202024%203.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">The rock face of Crested Butte from the trails on the east side of town.<br /></td></tr></tbody></table><br /> </p><p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmQ7fSXHJG7sHo80TdmObTtAUkWEY7zgAtidlX645JZBeeBflmcTd7MFq9gspZYbAUDFcG-_Ea4K06rYTJMnIpTCjX6u5yw7u3XoGhE6bl3N0OaybNq6ehT5Lg4qRNnKPovKw39iZHEQcGqGLCcT6AtrTh8MQiyiIRQPQKrxfDZvk21kB3mvGuHC-bWpeA/s4032/Colorado%202024%204.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmQ7fSXHJG7sHo80TdmObTtAUkWEY7zgAtidlX645JZBeeBflmcTd7MFq9gspZYbAUDFcG-_Ea4K06rYTJMnIpTCjX6u5yw7u3XoGhE6bl3N0OaybNq6ehT5Lg4qRNnKPovKw39iZHEQcGqGLCcT6AtrTh8MQiyiIRQPQKrxfDZvk21kB3mvGuHC-bWpeA/w400-h300/Colorado%202024%204.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Up the valley. It was cold in the shade and warm in the sun.<br /></td></tr></tbody></table><br />Monday Erik went downhill skiing while I did a run around town (I love looking at architecture) in the morning and skied on the free Town Ranch trails in the afternoon. There’s a ton of old bikes around Crested Butte that for the most part are unlocked and people were riding with their skis to the trails! The town is relatively small and with 4+ trailheads, it’s easy enough to walk to a ski trail. We stayed at the Old Town Inn on the south edge of town and had about a 200 meter road walk to access the closest ski trails. Not bad. I thoroughly enjoyed my ski on the Town Ranch Trails but think I made the right decision to classic as the tracks were pristine while the skate deck was a bit chewed up from paw prints. It was nice to ski on very flat terrain and be able to enjoy the amazing views. </p><p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgd_ZFl7VC32p3qEErYhxWNgm9glPMZr1ZR1sN3IkkRMznKb8nO71C9-B-9FAd3JYH0YvCJJKakL833aTpMZFzv-4Dtw6gH715GeVWsuxwayIFfqKYFqdgeXbUtLT-KhFvvbpVT51ScFR83w1_YmU5Uj7LbKh4deTbTc3Yl6HOY6OjPWcDelyNQMun3IiXv/s4032/PXL_20240206_165231094.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgd_ZFl7VC32p3qEErYhxWNgm9glPMZr1ZR1sN3IkkRMznKb8nO71C9-B-9FAd3JYH0YvCJJKakL833aTpMZFzv-4Dtw6gH715GeVWsuxwayIFfqKYFqdgeXbUtLT-KhFvvbpVT51ScFR83w1_YmU5Uj7LbKh4deTbTc3Yl6HOY6OjPWcDelyNQMun3IiXv/w400-h300/PXL_20240206_165231094.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">The old Crested Butte Jail circa 1883.<br /></td></tr></tbody></table><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPpKCsTwUKZ2uFLAUWmPxqPenOMinwoJswtzhRhkinOCV3yMSPfUt71YFYJpm-VS2Oh3tfxXt8ZvTyXwpX2YcHwnqJGi1Gq9bi21DeKdsqhy3yOX6nDIqT915x3WakC1axv168maWOtwzR3y2X-u1SqnJa4Ciq46eI8Lja5ygWlLbCnecDjD-y4-TAdLc5/s4032/PXL_20240206_170325657.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPpKCsTwUKZ2uFLAUWmPxqPenOMinwoJswtzhRhkinOCV3yMSPfUt71YFYJpm-VS2Oh3tfxXt8ZvTyXwpX2YcHwnqJGi1Gq9bi21DeKdsqhy3yOX6nDIqT915x3WakC1axv168maWOtwzR3y2X-u1SqnJa4Ciq46eI8Lja5ygWlLbCnecDjD-y4-TAdLc5/w400-h300/PXL_20240206_170325657.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">A fun garage in Crested Butte I found on my run.<br /></td></tr></tbody></table><br /> </p><p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEid4uKwHDzVQDK-BCTeMVcsBVbWzLsUtTgz9n0Smy6dLwlMvgeO6WdzIkRWNQuJzLvuLOaKq33YLFL7f9hvApxtF_3zl5MlvFkACJ3LAiUp741M1uOBqrStTm4Iv1PrklgI-5wgarPtaDmo_ZQgpN6vwGlZ_0k1d-CXLVS1meConBE5o8GLDPnrbu9CpLk_/s4032/PXL_20240206_170617105.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEid4uKwHDzVQDK-BCTeMVcsBVbWzLsUtTgz9n0Smy6dLwlMvgeO6WdzIkRWNQuJzLvuLOaKq33YLFL7f9hvApxtF_3zl5MlvFkACJ3LAiUp741M1uOBqrStTm4Iv1PrklgI-5wgarPtaDmo_ZQgpN6vwGlZ_0k1d-CXLVS1meConBE5o8GLDPnrbu9CpLk_/w400-h300/PXL_20240206_170617105.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">One of the old bikes around town. Note the container for hauling skis!<br /></td></tr></tbody></table><br />Tuesday we started with Ruthie’s Run, an FIS homologated course above the Nordic center with plenty of uphills, although none were unpleasantly steep, and downhills, most of which were easily navigable but a couple required some good skid turns. In the afternoon we headed back to the east side to do Middle Earth and Mordor. I’d highly recommend Mordor counterclockwise as there is a brutally steep hill going the opposite direction that would be an incredibly intense downhill. <br /><br /> Wednesday we moved on to Salida, but first we did some 30-30 intervals on the flat and free Town Ranch trails. It was snowing again and I found that by doing these in the track, which was slower than the skate deck, it really brought up my heart rate. On our way to Salida, we stopped for a sledding adventure on Old Monarch Road. This involved an hour hike up the gradual road and then one incredible powder sled run directly down to our car that took 5 minutes. By the end I was hiking in snow that was crotch deep to get back up to the road.</p><p> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeukVPC0TF63sEj4xdiAjOwxIimYgLrzhx9X5dox1F5D9ljYEiqqBHdKRtSP03D6gFuhvjCAD0vU2eax3rC1xmVmjhMHkjNZT9Me5_-TsNmYPgP4zTPbnXWMgKtfw6A_J-T1EhOU8u4hRIeeIew9J_5tvP1scdAD2oEjPnYfqeiXzql8aIUfN-kldYSDF5/s4032/PXL_20240207_190008303.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeukVPC0TF63sEj4xdiAjOwxIimYgLrzhx9X5dox1F5D9ljYEiqqBHdKRtSP03D6gFuhvjCAD0vU2eax3rC1xmVmjhMHkjNZT9Me5_-TsNmYPgP4zTPbnXWMgKtfw6A_J-T1EhOU8u4hRIeeIew9J_5tvP1scdAD2oEjPnYfqeiXzql8aIUfN-kldYSDF5/w400-h300/PXL_20240207_190008303.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Big mountains popping through the trees off Old Monarch Road.<br /></td></tr></tbody></table><br /> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimqdLrNleSCk4-QFk8cmQ1W4lfmQlY6OF6BZhjTnDnbuZn6W9DICD-B1eqeTNfMx4fHTG082pPgaor0kj92mU_Wo-nLz9bQ7onygiAdVClNm8jBxRc6GHPnHfZp4I-LoW_WPvu4R7xkVt2P1Lu9nyw-CLx9QkSbcs7nYQILs7N_bZIetui8Lb6YoNg_nr5/s4032/PXL_20240207_190950032.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimqdLrNleSCk4-QFk8cmQ1W4lfmQlY6OF6BZhjTnDnbuZn6W9DICD-B1eqeTNfMx4fHTG082pPgaor0kj92mU_Wo-nLz9bQ7onygiAdVClNm8jBxRc6GHPnHfZp4I-LoW_WPvu4R7xkVt2P1Lu9nyw-CLx9QkSbcs7nYQILs7N_bZIetui8Lb6YoNg_nr5/w400-h300/PXL_20240207_190950032.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Getting higher and hence better mountain photos before the clouds rolled in.<br /></td></tr></tbody></table><br />Thursday we did two different adventures. First, we climbed the hill directly above Salida marked with a big S on mountain bike trails (turns out that Salida which sits down in the valley around 7,000 feet, is a year-round mountain bike destination). Lacking enough motivation to climb something taller, we ended up doing a second hike on more mountain bike trails that only got us up to 7,780 feet. I guess this way we didn’t have to worry about any avalanche danger but I would’ve liked to hike through a bit more crotch-deep snow. Then we spent the night near Colorado Springs. </p><p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjs31-jAA66vNKf985uUPnmELZ5tUgbdd5l8rIFzUu22lwNPed96wRXAf8N4rBfZW9CEvrEcJQgsU3CgwLAHRyUIVjpuD5OLRxbWIZkZeFxvjMSouFURBfy-t-AJJu4XJjCP-PNYyuwqZmyGLOdmV-WgxOWgi2W38HNJ_SES2bFGRhAo3qpLGmzpMuoFyMW/s1050/Salida%20hike.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="817" data-original-width="1050" height="498" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjs31-jAA66vNKf985uUPnmELZ5tUgbdd5l8rIFzUu22lwNPed96wRXAf8N4rBfZW9CEvrEcJQgsU3CgwLAHRyUIVjpuD5OLRxbWIZkZeFxvjMSouFURBfy-t-AJJu4XJjCP-PNYyuwqZmyGLOdmV-WgxOWgi2W38HNJ_SES2bFGRhAo3qpLGmzpMuoFyMW/w640-h498/Salida%20hike.JPG" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Salida afternoon hike on mostly mountain bike trails. <br /></td></tr></tbody></table><br /><br /></p><p> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZGqmnPX0vjXVDOhzUvEZi3gzqUlxOe2f01l03bMUlufujS2-iDUcWFrhJPp0umL0ZVRidpoUD5hGFVwuX76bZ7e4NhWU_ydCVoaauCixQ-TyNw_7i4STjmcJuemNdEtLg_EAKO2Wo_0JjaQkaDkY-onSJc0Rd6oONi_MwZxbN17O4fM-y-u99uhvfpGTc/s4032/PXL_20240208_155912710.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZGqmnPX0vjXVDOhzUvEZi3gzqUlxOe2f01l03bMUlufujS2-iDUcWFrhJPp0umL0ZVRidpoUD5hGFVwuX76bZ7e4NhWU_ydCVoaauCixQ-TyNw_7i4STjmcJuemNdEtLg_EAKO2Wo_0JjaQkaDkY-onSJc0Rd6oONi_MwZxbN17O4fM-y-u99uhvfpGTc/w400-h300/PXL_20240208_155912710.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Looking down on the old Salida train station from S Mountain above Salida.<br /></td></tr></tbody></table><br /> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9sbValMCZfMnm8ShiZEzGKh5eCj-4FF1Zpaz3TPJVUGyap1Hfp-dYd-fw5O6_X6LR3aFrJtaIBr_4hC0HQFHDsLzEP1FwTLalkTsywUP7jFd4ehvrIB3tcxE0bYeTFJqT5Et7D56U43riIiqDthwiQTGhlnCKWhRgX4zbV29k5F_S5oC38-RqD1u3YbOC/s4032/PXL_20240208_185635696.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9sbValMCZfMnm8ShiZEzGKh5eCj-4FF1Zpaz3TPJVUGyap1Hfp-dYd-fw5O6_X6LR3aFrJtaIBr_4hC0HQFHDsLzEP1FwTLalkTsywUP7jFd4ehvrIB3tcxE0bYeTFJqT5Et7D56U43riIiqDthwiQTGhlnCKWhRgX4zbV29k5F_S5oC38-RqD1u3YbOC/w400-h300/PXL_20240208_185635696.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Snowless valley on our afternoon hike.<br /></td></tr></tbody></table><br /> </p><p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaMz7_RoLoSYz8sR2J1AZ8KrQtD-BczlXzpb6zO7W1EqnRSJyGQh00z-lQGSyXw7b3-GRQq2KIA14_wR4NwzXdgx93yZXkd3fCmFXZKU95wzn0A6IxvrUkyqurnLgrFsVyd92EV_5B0DZxmcuYkhdbb3wdyRNyvCFgCZVRy1wvnQey73OmcptBuPTSlung/s4032/PXL_20240208_192207768.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaMz7_RoLoSYz8sR2J1AZ8KrQtD-BczlXzpb6zO7W1EqnRSJyGQh00z-lQGSyXw7b3-GRQq2KIA14_wR4NwzXdgx93yZXkd3fCmFXZKU95wzn0A6IxvrUkyqurnLgrFsVyd92EV_5B0DZxmcuYkhdbb3wdyRNyvCFgCZVRy1wvnQey73OmcptBuPTSlung/w400-h300/PXL_20240208_192207768.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">View from the east side of the same mountains we had seen yesterday from Old Monarch Road.<br /></td></tr></tbody></table><br />Friday I began my day early with a run around Old Colorado City. By now we were down to 6,000 feet and I was both able to breath easier and run faster, although a dusting of new snow with some occasional ice still kept the pace down. Next we hiked all around Garden of the Gods. I was bummed that it was cloudy and snowing so we couldn’t see Pike’s Peak, jutting 8,000 feet above the valley with almost as much prominence as the Himalayan behemoths. I managed to overdress once again. Despite the snow coming down, I could see my shadow and began stripping clothes like mad. </p><p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixVNxjL-oPA4RrRs54aAmT4UY8C6sncepze0URM58BQTOFL1k-5nDcsEy-xQiNnIHYgg-hte1hUCI6IZOHIV46P5pdcLQAWDt3mFVCTBCNBbtja__HFM-r0S_M7c2ZrUx00GyFll3UK1yta9bVxr6lWaLlz9eyqi06wll4prOmFmytYjqgUyiDp12PWF_d/s4032/PXL_20240209_172602050.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixVNxjL-oPA4RrRs54aAmT4UY8C6sncepze0URM58BQTOFL1k-5nDcsEy-xQiNnIHYgg-hte1hUCI6IZOHIV46P5pdcLQAWDt3mFVCTBCNBbtja__HFM-r0S_M7c2ZrUx00GyFll3UK1yta9bVxr6lWaLlz9eyqi06wll4prOmFmytYjqgUyiDp12PWF_d/w400-h300/PXL_20240209_172602050.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Snow at Garden of the Gods.<br /></td></tr></tbody></table><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGmESEAjUTcoI8flaBpcTQSgk3u0YexyGwGNKZ-gUnZ6syJcDnqgc068IygQ3gcrhgT0nCM62_dDfSco6ucfEa8Mgx8oDnetLLir7x8g-tWC25lZtOeihlpCfChYCjmPpdDb6xV0p6N8KwgNojHTfeaHa5ui74yJv1xp2hexeN_-1T8yTRa8JNugQLJG-W/s3264/PXL_20240209_175356102.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="2448" data-original-width="3264" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGmESEAjUTcoI8flaBpcTQSgk3u0YexyGwGNKZ-gUnZ6syJcDnqgc068IygQ3gcrhgT0nCM62_dDfSco6ucfEa8Mgx8oDnetLLir7x8g-tWC25lZtOeihlpCfChYCjmPpdDb6xV0p6N8KwgNojHTfeaHa5ui74yJv1xp2hexeN_-1T8yTRa8JNugQLJG-W/w400-h300/PXL_20240209_175356102.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">20 minutes later the snow had stopped, the sun was poking out, and I was roasting!!!<br /></td></tr></tbody></table><br />By noon we were back on the road, driving to the Kansas state high point, Mount Sunflower, before spending the night in Norton, Kansas. Saturday was our day off as we finished the drive home.</p><p> </p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0cen6jxwUzwJTRrSiwZxiiVClwhM57JYaRe0K0Y9V-1FsYJ7SjvJc9AwQx8BkxbAwuwj97iNTJE96fpUityMpRWTjL3vblhdznj_-wOu1n3-Ael7GoVgfHUYxgh0OqRwMzOwBNjjir2Oz5kAnFbMcKuGwh5IPd7oEAhrpK5IiRQ7-By5YnB_MJfAuk95O/s3264/PXL_20240209_215900462.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="2448" data-original-width="3264" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0cen6jxwUzwJTRrSiwZxiiVClwhM57JYaRe0K0Y9V-1FsYJ7SjvJc9AwQx8BkxbAwuwj97iNTJE96fpUityMpRWTjL3vblhdznj_-wOu1n3-Ael7GoVgfHUYxgh0OqRwMzOwBNjjir2Oz5kAnFbMcKuGwh5IPd7oEAhrpK5IiRQ7-By5YnB_MJfAuk95O/w400-h300/PXL_20240209_215900462.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Selfie on the Kansas high point. If I've done my counting right, I'm now half done with the US high points.<br /></td></tr></tbody></table><br /><br /><br />Sunday we went back to the hamster loop at Hyland. I had intended to do intervals but simply ran into too many friends. Not a bad problem:) Elspeth Ronnanderhttp://www.blogger.com/profile/05635392110588033027noreply@blogger.com0tag:blogger.com,1999:blog-1572647974447867713.post-19116609094199986162024-01-22T21:22:00.000-06:002024-01-22T21:22:15.054-06:00What’s New, Taking the Weather in Stride, and Early Season Race Recaps<h4 style="text-align: left;">What’s New:</h4><p><br />While my training has largely been ordinary this year (same approximate volume and intensity), I’ve incorporated a few new things. <br /><br /> First, I’ve done more leg strength than ever before. Higher step ups, more lunges, and increased weight with squats. But I haven’t neglected my core or upper body either and I’ve still been doing the weighted pull-ups. And then I did something in July that’s been a goal of mine for 20 years. I benched my body weight! That after not benching in 3.5 years. <br /><br /> Second, I’ve been doing some jumping. Think ski jumps and broad jumps and tuck jumps and jumping jacks. I figure these are a crossover between strength, agility, and cardio. We’ll see if they make any difference.<br /><br /> Third, I’ve brought back hilly runs. I did these back in 2007 to get me prepared to ski up big hills at the West Yellowstone SuperTour and since I’m headed to Crested Butte to race the Alley Loop, I figured I should give these a try again. I previously called these altitude simulation runs but I think they are good for going uphills. I was way too weak to do these in high school and college but now I can squeeze in 500 feet of elevation over eight miles by adding in a few hills on my run home from work. </p><p> </p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGjRElwkZmYQvABpJIBoARqHYtu3ZGXB6D6oQCMRY2ZlsOFVvWHehVWC09PBVtRbiqOeG46GAVHg2ttfekuqyggoClmQdUMpYyHCS6z27mwF19XXutXkOWbzde3njAOjv-9i8gt2YdKVe8NGuGFSY1x7xpjpCvvR_Gm0gLdKi1ow-5qFC4YSIcgJukEL4_/s1050/hilly%20run%20home%20from%20work.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="571" data-original-width="1050" height="347" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGjRElwkZmYQvABpJIBoARqHYtu3ZGXB6D6oQCMRY2ZlsOFVvWHehVWC09PBVtRbiqOeG46GAVHg2ttfekuqyggoClmQdUMpYyHCS6z27mwF19XXutXkOWbzde3njAOjv-9i8gt2YdKVe8NGuGFSY1x7xpjpCvvR_Gm0gLdKi1ow-5qFC4YSIcgJukEL4_/w640-h347/hilly%20run%20home%20from%20work.JPG" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Used the river gorge to get in some good elevation on my December 4th run home from work. Check out that ascent!!!<br /></td></tr></tbody></table><br /> <br /><br /> Of course I always spend a lot of time working on and thinking about technique. I’m never going to be a great skater or strider, but that double pole, well, I want to perfect that. I mean, I want to look like the pros. I’ve worked my upper body so much that it has to be possible and I’m just missing something. A few things I’ve been working on include quick down and quick up, getting up high, getting my pole plants farther forward (the reason why I think my poles always slip while rollerskiing) without straightening my arms, and not going back on my heels when I do the scoot. That’s a lot. <br /><br /> I also got two new comments while rollerskiing that made me smile. I often get comments about training for the proverbial Birkie (to which in my head I always list off all the other races that are equally - and sometimes more important to me than the Birkie but that the random person doesn’t know about) or that I might be some kind of “professional.” But these comments were both new and happened in the summer while classic rollerskiing. <br /><br /> The first one came while I was skiing with Erik: “Hey, what wax is kicking today?”<br /><br /> The second one I was out by myself and some guy from his lawn said, “You’re going to beat me in the Birkie next year.” Statistically, very likely. <br /><br /><br /><h4> Taking the Weather in Stride:</h4><p><br /> I don’t have to tell anyone that this December has been very warm. I’ve felt fortunate to have four machine-made snow loops in the Twin Cities and that the employees are very diligent, running the snow guns when the temps drop below that magic temperature. My intervals are no secret when they are so visible on the short loops. <br /><br /> Of course it helps that I have cross training options like running, rollerskiing, and even biking. A couple times to get in long workouts but avoid boredom, Erik and I skied for 1.5 hours followed by an hour run. But mostly, I haven’t worried about the warm temps and shortened loops, other than by the middle of January I have yet to do a 3 hour ski this winter! </p><p> </p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsW1a-EURGkh38w0xylVa1kwu0idemdgIv_eJyce4qWCHePfn5nq3Duu1ZzBVIbi_xMV92jeRoN3PNV35eTK6c3IXvjK-20_SFhK58ApFqnnwdc-Vob8cFrw1wtpezEsx2on5cbJ_ul-_3wrdEf6DqDKWt3PJ2NY5sa2AzkXZRV7vALymipMLSmGYQPAwF/s1066/boring%20ski.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="613" data-original-width="1066" height="368" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsW1a-EURGkh38w0xylVa1kwu0idemdgIv_eJyce4qWCHePfn5nq3Duu1ZzBVIbi_xMV92jeRoN3PNV35eTK6c3IXvjK-20_SFhK58ApFqnnwdc-Vob8cFrw1wtpezEsx2on5cbJ_ul-_3wrdEf6DqDKWt3PJ2NY5sa2AzkXZRV7vALymipMLSmGYQPAwF/w640-h368/boring%20ski.JPG" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Talk about a boring ski at Battle Creek on December 2nd.<br /></td></tr></tbody></table><p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1XKFr7D19x69orqpHEZkroeEHLrEwSbzXyAGbJWvJEufjwGWwYHkgMV6XtCN_aTfygTTPlaJNwfVKc3EkfnNUuSp9ErPMavhutdEmTYXxUWArQQ1E7vQI4C8qGnGQLQ3gEukqvGvD0BbIsSP9G8vKBiyw6vfO1k7qd2kiSWu8TQ84AlyDAlZNdqGuKC4N/s1054/inspiring%20run.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="598" data-original-width="1054" height="364" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1XKFr7D19x69orqpHEZkroeEHLrEwSbzXyAGbJWvJEufjwGWwYHkgMV6XtCN_aTfygTTPlaJNwfVKc3EkfnNUuSp9ErPMavhutdEmTYXxUWArQQ1E7vQI4C8qGnGQLQ3gEukqvGvD0BbIsSP9G8vKBiyw6vfO1k7qd2kiSWu8TQ84AlyDAlZNdqGuKC4N/w640-h364/inspiring%20run.JPG" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Followed it up with this inspiring run!<br /></td></tr></tbody></table><br /></p><h4 style="text-align: left;">Early Season Race Recaps</h4><p><br /> Last year we did Skadi’s Ski Chase. It went OK but I had kinda decided we weren’t going to do it again until Finn Sisu announced their new Tour de Finn series. All of a sudden I was signing up and mighty glad to be doing so because it would kill some skiing time on the hamster loops. Race morning dawned warm with temps barely dipping down to freezing and a bit wet. The race field was huge. Of course, there were three times as many men as women. The organizers were going to start the two fields 5 minutes apart but that seemed dangerously close to lap time so we asked to shorten that to more like 2 minutes which seemed to work well.<br /><br /> I didn’t get a good start position. The race didn’t mean that much to me and since it got funneled to about three skiers wide ten meters from the start, I decided to just chill and let that play into my race strategy. In such a short race it’s easy to go out way too hard but this way I held back for the first quarter lap to let my heart rate come up and then got to the passing. </p><p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCYTaN_dNS87-4ZIvSHswk7uPYYTIhNMcAHcNffACsGZfahyphenhyphennLLex29hyphenhyphenmD96M3kb8kGu3GzF5n1VjmEPj-cQSrym44l40Av5b_QGRD1F12RSkacdInXlikKQyjqHXZwSbyYavE2QqleSDAUh615WvazkPm78hTmW-CEnJPA8XyBOf70b1M9Em2eWPanpK/s640/skadis%202023.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="427" data-original-width="640" height="428" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCYTaN_dNS87-4ZIvSHswk7uPYYTIhNMcAHcNffACsGZfahyphenhyphennLLex29hyphenhyphenmD96M3kb8kGu3GzF5n1VjmEPj-cQSrym44l40Av5b_QGRD1F12RSkacdInXlikKQyjqHXZwSbyYavE2QqleSDAUh615WvazkPm78hTmW-CEnJPA8XyBOf70b1M9Em2eWPanpK/w640-h428/skadis%202023.jpg" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Definitely not the best photo of me but this shows some of the course congestion, including with the men at the 2023 Skadi's ski chase. Photo: Skinnyski.com<br /></td></tr></tbody></table><br /><br /><br /> By the time I caught up to Molly though she put in a fight and we ended up skiing together the second half. It was drizzling and eventually I had to pull my glasses up. Since they’re prescription I always have this battle of “is it better to see through rain splotches versus without glasses.” Eventually the latter always wins. I thought my best chance to beat Molly was to hit that north donut hill hard and that’s what I did, holding her off by just a couple seconds.</p><p> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPWxOu2ZKTVeW8go_NjQVcAmxNKB6Ok4yWQhdBaCfNKEHHeMHqm7Zgsxj6WAfkcFDEW5KAVa_tFA1mZowpwuHq7_J-7PogDcWIINdU_kAioIcSXjTNhUO5UxXmNXdB08AzNaikNsuD2UWRJ9H5So1N3TEFDsOFva3bBKfaR0IL-DXI0M73YG9y5gMYXAjn/s640/Skadis%202023%20finish.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="427" data-original-width="640" height="428" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPWxOu2ZKTVeW8go_NjQVcAmxNKB6Ok4yWQhdBaCfNKEHHeMHqm7Zgsxj6WAfkcFDEW5KAVa_tFA1mZowpwuHq7_J-7PogDcWIINdU_kAioIcSXjTNhUO5UxXmNXdB08AzNaikNsuD2UWRJ9H5So1N3TEFDsOFva3bBKfaR0IL-DXI0M73YG9y5gMYXAjn/w640-h428/Skadis%202023%20finish.jpg" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Three-way sprint finish for the lesser places at Skadi's. Photo: Skinnyski.com<br /></td></tr></tbody></table><br /> The next weekend was Hoigaard’s Relays. Last year I’d intended to do both Skadi’s and Hoigaard’s but we had good natural snow and the temps were freezing so we skipped Hoigaard’s. This year it was quite a bit warmer, like well above freezing warmer but it was raining. I was motivated to race though because there wasn’t much else to do. Erik and I partnered up and I sent him out first. I’m still not great at balancing on my skate skis and conditions were slushy. When Erik tagged off to me I struggled for the first few meters, through a particularly slushy section, but then I was flying towards the south donut where we pulled a near 180 to cut off the south donut. I didn’t have my glasses on because of the rain and I had intended to take that corner wide but ended up cutting it tight, got knocked a bit backward, and just couldn't recover. I fell before I slid off the course and as a result two other racers fell. It’s never good to fall on a downhill because it curbs so much speed. </p><p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkSmp6dUjFUIfMf4zPiqUXYnS4AA_FGV0MJKWuMOiwMt70_w2S9vqeYk5AP2AXIasTQMUf9o2MFbLFmS-xfmA2mjoRSwQRQwMx_ALuOhlo0B6hzXalibPM2dAacfkxElcXaSWtfOJyHeczLuSwo5iF00jKnOo1ot7PODnK7cHZ2Ri6BqHXB_otF15t7py3/s640/hoigaards%202023.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="427" data-original-width="640" height="429" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkSmp6dUjFUIfMf4zPiqUXYnS4AA_FGV0MJKWuMOiwMt70_w2S9vqeYk5AP2AXIasTQMUf9o2MFbLFmS-xfmA2mjoRSwQRQwMx_ALuOhlo0B6hzXalibPM2dAacfkxElcXaSWtfOJyHeczLuSwo5iF00jKnOo1ot7PODnK7cHZ2Ri6BqHXB_otF15t7py3/w640-h429/hoigaards%202023.jpg" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Erik racing the 2023 Hoigaard's Relays. I wish the spectator with the umbrella had been in the background. Photo: Skinnyski.com<br /></td></tr></tbody></table><br /><br /><br /> From there I never really recovered. That and my skiing isn’t really good enough to be able to push hard in those conditions. Usually I end my first lap breathing super hard and feeling like the whole event is a good workout, but that wasn’t quite the case this year. <br /><br /><br /></p><h4 style="text-align: left;"> And back to Taking the Weather in Stride</h4><p><br /> The Tour de Finn motivated Erik and I to sign up for our first ever Pre-Loppets. Ha, and then the weather flipped, to really cold and the Pre-Loppet got canceled. I wasn’t very excited to race at -25 ℉ windchill so was glad. I saw the cold weather coming, so I ramped up the training before the front came through when I wouldn't want to train as much. Because that cold weather always makes me question why I keep at this ski racing business.<br /><br /> Perhaps I spent too many years being too hardy - always racing and training when it was below zero. Instead of giving me great tolerance, this has backfired and turned me into a wimp in my older years. Too many times of getting sweaty and then cold and on the fringe of hypothermia, shaking uncontrollably. And too many times frost-nipping my fingers and toes and now that my toenails are getting deformed and thickened and the tips of my pinky fingers have decreased sensation I take the cold weather much more seriously.<br /><br /> When I see the weather dipping, even below 20 ℉ if there is substantial wind, I immediately think about shortening my workouts or running (when I can keep my hands and feet warmer), or simply not going out at all. But it doesn’t have to be this way.<br /><br /> One of the difficulties of dressing for the extreme cold is that in between winters we have 90 degree heat and I often forget most of what I’ve learned the past winter. Here’s a few things that are helping me through this polar vortex, both new and old revelations. I’m at least an average sweater and even though my hands and feet get cold, I almost instantly melt when my core overheats. I’ve learned the hard way that I absolutely can NOT do fleece as a medium layer. Instead, in the past I’ve learned to simply add an additional t-shirt, or perhaps double long sleeve tops, but absolutely not under any circumstances, fleece. Our black Vakava warm-up suits are not insulted. Fortunately this year we got some snazzy new vests. While my initial intention was to wear the vest during warmer weather, I realized quickly that adding it on top of my Vakava jacket worked well for me. I really like the collar on my jacket with a protected zipper flaps, is reasonably flexible, and doesn’t go up so high. The same isn’t true for the vest. Hence I zip the jacket all the way up and not the vest and then adjust the zipper on my vest if I get warm or cold. The balance is always how to stay warm but not sweat. And then throw into that long uphills and screaming downhills and well, it’s pretty much impossible so the goal becomes to sweat as little as possible. <br /><br />If it’s colder than 15 ℉, I wear my insulated U of M pants. Keeping the legs warm is helpful. Otherwise on my head I wear a thin hat and lately, double thin buffs. <br /><br />That leaves the hands and feet. I’ve taken to wearing my giant mountaineering mittens more often. They are a beast to put through the pole straps (as in I have to pull them through with my bare hands) but they are warm although they don’t grip the poles terribly well. Erik made me some light but wind-proof overmitts a few years ago that I’ve busted out finally. These are nice because I can wear lightweight mittens that make gripping the poles a dream. I’ve also found that they seem protective against my other problem of my hands getting cold after my gloves/mittens have gotten really sweaty. <br /><br />Erik overhead some skiers at World Masters in 2018 talking about using latex gloves to prevent gloves/mittens from getting sweaty. I've done this a number of times in the past, usually with reasonable success (although the gloves are literally dripping when I take them off) but more recently I haven't had good luck with this. Once the sweat starts rolling around when I move my hands to get into my tuck position, this makes my fingers cold again so for now I’m nixing this. It’s also gross.<br /><br />Erik surprised me with some heated socks just before the polar vortex kicked in. I stupidly thought I’d be OK without them skiing on a 15 ℉ day with a windchill around zero but I wasn’t so, I started using the heated socks and so far so good! I got the <a href="https://meisterelite.com/products/meister-battery-heated-socks-8-hour-model-w-temp-control" target="_blank">Meister brand</a> and on 50% power the giant (they are quite overkill) batteries still have half charge after 10 hours of use.<br /><br />And now we’re heading back to the 30’s so I’ll likely forget all this knowledge!</p><br />Elspeth Ronnanderhttp://www.blogger.com/profile/05635392110588033027noreply@blogger.com0tag:blogger.com,1999:blog-1572647974447867713.post-91858784570165924712024-01-09T20:06:00.110-06:002024-01-18T19:23:03.922-06:00Training Log Analysis Part Six: Dialing in on Two “Perfect” Running Races for How I Should Train and Taper<br /><br />I ran the Montreal Marathon in 2011, the <a href="http://vakavaraceteam.blogspot.com/2015/10/running-marathon-2-twin-cities-marathon.html">Twin Cities Marathon in 2015</a>, and a <a href="http://vakavaraceteam.blogspot.com/2017/10/say-what-26-km-road-running-race-this.html">“26 km” race as part of the Blue Ox Marathon in 2017</a>. The Montreal Marathon didn’t go well. It was hot weather and I went out too fast and suffered an epic uncharacteristic bonk. In contrast, both the Twin Cities Marathon and 26 km race were just about perfect, whereby I hit on a speedy (at least for me) pace early that I was able to maintain. I ran faster than I believed possible for both of these races, hence I know the training was really good and so was the taper. So what did I do? Well, I’m going to pull data from my Google Sheets training log and Garmin records to figure this out by making some more tables. The first is overall training.<br /><div align="left" dir="ltr" id="docs-internal-guid-3920d35b-7fff-a302-b399-e4bfc8e20e9e" style="margin-left: 0pt;"><table style="border-collapse: collapse; border: medium; table-layout: fixed; width: 468pt;"><colgroup><col></col><col></col><col></col><col></col><col></col><col></col><col></col><col></col><col></col><col></col><col></col><col></col><col></col></colgroup><tbody><tr style="height: 21pt;"><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 2.25pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 2.25pt 1pt 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><br /></td><td colspan="4" style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 2.25pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 2.25pt; border-width: 2.25pt 1pt 1pt 2.25pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre;">Montreal 2011</span></p></td><td colspan="4" style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 2.25pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 2.25pt; border-width: 2.25pt 1pt 1pt 2.25pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre;">Twin Cities 2015</span></p></td><td colspan="4" style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 2.25pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 2.25pt; border-width: 2.25pt 1pt 1pt 2.25pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre;">Blue Ox 2017</span></p></td></tr><tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 2.25pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 2.25pt 1pt 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre;">Wk</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 2.25pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 1pt 1pt 2.25pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Tot</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Int</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Run</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 2.25pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 2.25pt 1pt 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">RS</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 2.25pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 1pt 1pt 2.25pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Tot</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Int</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Run</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 2.25pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 2.25pt 1pt 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">RS</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 2.25pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 1pt 1pt 2.25pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Tot</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Int</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Run</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 2.25pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 2.25pt 1pt 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">RS</span></p></td></tr><tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 2.25pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 2.25pt 1pt 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">13</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 2.25pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 1pt 1pt 2.25pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">14</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">0.8</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">4.5</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 2.25pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 2.25pt 1pt 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">6.4</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 2.25pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 1pt 1pt 2.25pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">13.5</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">1</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">4.95</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 2.25pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 2.25pt 1pt 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">4.7</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 2.25pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 1pt 1pt 2.25pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">14.1</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">0.45</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">4.5</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 2.25pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 2.25pt 1pt 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">5.1</span></p></td></tr><tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 2.25pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 2.25pt 1pt 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">12</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 2.25pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 1pt 1pt 2.25pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">14</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">0.2</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">3.5</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 2.25pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 2.25pt 1pt 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">1.5</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 2.25pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 1pt 1pt 2.25pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">13.3</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">0.35</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">3.1</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 2.25pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 2.25pt 1pt 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">5.1</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 2.25pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 1pt 1pt 2.25pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">14</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">1.05</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">5.7</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 2.25pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 2.25pt 1pt 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">3.4</span></p></td></tr><tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 2.25pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 2.25pt 1pt 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">11</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 2.25pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 1pt 1pt 2.25pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">11.2</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">0.2</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">3.45</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 2.25pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 2.25pt 1pt 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">3.7</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 2.25pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 1pt 1pt 2.25pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">14.2</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">0.2</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">8.25</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 2.25pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 2.25pt 1pt 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">2.7</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 2.25pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 1pt 1pt 2.25pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">13.2</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">1</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">4.25</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 2.25pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 2.25pt 1pt 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">3.9</span></p></td></tr><tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 2.25pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 2.25pt 1pt 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">10</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 2.25pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 1pt 1pt 2.25pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">15</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">0</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">4</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 2.25pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 2.25pt 1pt 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">2.5</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 2.25pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 1pt 1pt 2.25pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">11.8</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">0.9</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">6</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 2.25pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 2.25pt 1pt 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">2.6</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 2.25pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 1pt 1pt 2.25pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">14.9</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">0.55</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">5.1</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 2.25pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 2.25pt 1pt 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">4.7</span></p></td></tr><tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 2.25pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 2.25pt 1pt 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">9</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 2.25pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 1pt 1pt 2.25pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">12.2</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">0.4</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">6.25</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 2.25pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 2.25pt 1pt 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">2.75</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 2.25pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 1pt 1pt 2.25pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">10.1</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">0.7</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">6.5</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 2.25pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 2.25pt 1pt 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">1</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 2.25pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 1pt 1pt 2.25pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">13.2</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">0.6</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">2.9</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 2.25pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 2.25pt 1pt 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">5.7</span></p></td></tr><tr style="height: 21pt;"><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 2.25pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 2.25pt 1pt 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">8</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 2.25pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 1pt 1pt 2.25pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">11.8</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">0.7</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">2.75</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 2.25pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 2.25pt 1pt 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">3</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 2.25pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 1pt 1pt 2.25pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">14.1</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">0.7</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">2.9</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 2.25pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 2.25pt 1pt 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">6.8</span></p></td><td colspan="4" style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 2.25pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 1pt 1pt 2.25pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Backpacking</span></p></td></tr><tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 2.25pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 2.25pt 1pt 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">7</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 2.25pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 1pt 1pt 2.25pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">11.8</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">0.25</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">6.75</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 2.25pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 2.25pt 1pt 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">2</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 2.25pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 1pt 1pt 2.25pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">16.7</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">0.9</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">8.6</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 2.25pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 2.25pt 1pt 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">2.6</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 2.25pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 1pt 1pt 2.25pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">12</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">1.1</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">4.45</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 2.25pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 2.25pt 1pt 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">3.6</span></p></td></tr><tr style="height: 21pt;"><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 2.25pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 2.25pt 1pt 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">6</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 2.25pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 1pt 1pt 2.25pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">12.5</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">0</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">6.5</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 2.25pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 2.25pt 1pt 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">1.5</span></p></td><td colspan="4" style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 2.25pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 1pt 1pt 2.25pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Backpacking</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 2.25pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 1pt 1pt 2.25pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">11.2</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">0.95</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">4.4</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 2.25pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 2.25pt 1pt 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">3.25</span></p></td></tr><tr style="height: 18.75pt;"><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 2.25pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 2.25pt 1pt 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">5</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 2.25pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 1pt 1pt 2.25pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">3</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">0</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">3</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 2.25pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 2.25pt 1pt 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">0</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 2.25pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 1pt 1pt 2.25pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">14.3</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">1.3</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">7.85</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 2.25pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 2.25pt 1pt 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">2.7</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 2.25pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 1pt 1pt 2.25pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">12.8</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">1.35</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">5.1</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 2.25pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 2.25pt 1pt 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">5.2</span></p></td></tr><tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 2.25pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 2.25pt 1pt 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">4</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 2.25pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 1pt 1pt 2.25pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">10.5</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">0.2</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">5.35</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 2.25pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 2.25pt 1pt 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">1.2</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 2.25pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 1pt 1pt 2.25pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">15</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">0.4</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">7.1</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 2.25pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 2.25pt 1pt 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">5.1</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 2.25pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 1pt 1pt 2.25pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">16</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">1.05</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">5.6</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 2.25pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 2.25pt 1pt 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">6.45</span></p></td></tr><tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 2.25pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 2.25pt 1pt 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">3</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 2.25pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 1pt 1pt 2.25pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">11.6</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">0</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">6.4</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 2.25pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 2.25pt 1pt 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">2</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 2.25pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 1pt 1pt 2.25pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">15.5</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">1</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">6.4</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 2.25pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 2.25pt 1pt 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">4</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 2.25pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 1pt 1pt 2.25pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">14.4</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">1.6</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">4.1</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 2.25pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 2.25pt 1pt 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">5.4</span></p></td></tr><tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 2.25pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 2.25pt 1pt 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">2</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 2.25pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 1pt 1pt 2.25pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">11.8</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">0.2</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">5.5</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 2.25pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 2.25pt 1pt 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">3.25</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 2.25pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 1pt 1pt 2.25pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">14.9</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">0.75</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">5.3</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 2.25pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 2.25pt 1pt 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">5.7</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 2.25pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 1pt 1pt 2.25pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">15.1</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">2.3</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">5</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 2.25pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 2.25pt 1pt 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">4</span></p></td></tr><tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 2.25pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 2.25pt 1pt 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">1</span></p></td><td style="border-bottom: solid #000000 2.25pt; border-color: rgb(0, 0, 0); border-left: solid #000000 2.25pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 1pt 2.25pt 2.25pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">9.5</span></p></td><td style="border-bottom: solid #000000 2.25pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 1pt 2.25pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">0</span></p></td><td style="border-bottom: solid #000000 2.25pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 1pt 2.25pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">3</span></p></td><td style="border-bottom: solid #000000 2.25pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 2.25pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 2.25pt 2.25pt 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">2</span></p></td><td style="border-bottom: solid #000000 2.25pt; border-color: rgb(0, 0, 0); border-left: solid #000000 2.25pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 1pt 2.25pt 2.25pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">8.95</span></p></td><td style="border-bottom: solid #000000 2.25pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 1pt 2.25pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">0.5</span></p></td><td style="border-bottom: solid #000000 2.25pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 1pt 2.25pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">2.2</span></p></td><td style="border-bottom: solid #000000 2.25pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 2.25pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 2.25pt 2.25pt 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">2.95</span></p></td><td style="border-bottom: solid #000000 2.25pt; border-color: rgb(0, 0, 0); border-left: solid #000000 2.25pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 1pt 2.25pt 2.25pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">11.3</span></p></td><td style="border-bottom: solid #000000 2.25pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 1pt 2.25pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">1.1</span></p></td><td style="border-bottom: solid #000000 2.25pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 1pt 2.25pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">2.7</span></p></td><td style="border-bottom: solid #000000 2.25pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 2.25pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt 2.25pt 2.25pt 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">5.85</span></p></td></tr><tr style="height: 21pt;"><td colspan="13" style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Race</span></p></td></tr><tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Tot</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">149</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">2.95</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">61</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">31.8</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">162</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">8.7</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">69.2</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">46</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">162</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">13.1</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">53.8</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">56.6</span></p></td></tr></tbody></table></div><br /><br />Tot = total hours trained per week (may include biking and strength in addition to rollerskiing and running); Int = interval hours per week; run = running hours per week; RS = rollerskiing hours per week<br /><br />From this chart I did 3 hours of interval training leading up to the Montreal Marathon compared to 8.7 and 13.1 for the other two races. I also did a one week backpacking trip before each of these races (4 weeks before Montreal, 6 before Twin Cities, 8 before Blue Ox). Prior to the Blue Ox race we had our Vakava camp the weekend before which accounts for such large volumes so close to the target race, including a marathon rollerski. <br /><br />The next chart breaks down my longest runs and rollerskis. Average heart rates are marked in parentheses. In preparing this, it makes me want to write a letter to myself: Dear Elspeth: You are badass. 18 mile run Saturday. 18 mile classic rollerski Sunday followed by 8 mile skate rollerski. <br /><br /><div align="left" dir="ltr" style="margin-left: 0pt;"><table style="border-collapse: collapse; border: medium; table-layout: fixed; width: 468pt;"><colgroup><col></col><col></col><col></col><col></col></colgroup><tbody><tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre;">Week before race</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre;">Montreal 2011</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre;">Long run/RS (HR)</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre;">Twin Cities 2015</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre;">Long run/RS</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre;">Blue Ox 2017</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre;">Long run/RS</span></p></td></tr><tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">13</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Run 9.6 miles</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Run 17 miles (134)</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">10 mile run</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">18 mile skate RS</span></p></td></tr><tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">12</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Run 8 miles</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Classic RS 23 miles </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">(123)</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Skate RS 12 miles (123)</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">12 mile run with 15 </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">minutes L3 (137,167)</span></p></td></tr><tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">11</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Run 9.5 miles</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Run 15 miles (138)</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Run 15 miles (129)</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">12 mile run (127)</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">18.5 skate and classic </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">RS with TT </span></p></td></tr><tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">10</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Run 11 miles</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Run 15 miles (130)</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Skate RS (130)</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">9 miles (132)</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">26.5 skate RS (127)</span></p></td></tr><tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">9</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Run 13 miles</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Run 19 miles (134)</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">12 mile run (130)</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">26 mile skate RS (124)</span></p></td></tr><tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">8</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><br /></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Skate RS 18 miles (132)</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Classic RS 17 miles (118)</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">backpacking</span></p></td></tr><tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">7</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Run 16 miles</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Run 15.75 miles</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Run 16.5 miles (137)</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Run 15 miles (137)</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">10 mile (140)</span></p></td></tr><tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">6</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><br /></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">backpacking</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">13 mile run with last </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">mile hard</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">17 miles RS (134)</span></p></td></tr><tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">5</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Run 17 miles</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Run 18 miles (138)</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Run 13.5 miles (137)</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">14 mile run with 14 </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">minutes threshold at end</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;"> (136; 154)</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">28 mile skate RS</span></p></td></tr><tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">4</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Run 18.6 miles</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Run 22 miles (140)</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">15 mile classic RS (114)</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">16.5 miles (hot weather, </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">134)</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">18.55 skate RS</span></p></td></tr><tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">3</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Run 20.5 miles</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">18 mile run (131)</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Skate RS 22 miles (125)</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">15 mile run with 1 </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">hour of threshold</span></p></td></tr><tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">2</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Run 16.44 miles</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">13.5 mile run (134) 8 days before</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Classic RS 18 miles </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">(110)</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">8 days before Run 12.3 </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">miles (135)</span></p><br /><br /></td></tr><tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">1</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Run 9.6 miles 6 days </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">before</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;"> </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Run 10.4 miles 3 days </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">before</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">RS 15.6 mile 3 days </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">before</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">15.6 mile classic RS </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">(110)</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Run home from work </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">6.5 miles (na)</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Skate rollerski 6 days </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">before, 26 miles (128)</span></p></td></tr></tbody></table></div><br /><br />Easy heart rates all seem high to me. Perhaps I forget that I was younger….but also I could’ve been going too hard or inaccurate readings. Previously I wore an arm band HR monitor that would always read exceptionally high for the first 10 minutes.<br /><br />Long runs were fairly consistent for both marathons and obviously lower for the 26 km race. It was nice to be able to run farther than the race distance doing the shorter race.<br /><br /><br />Next I have a table detailing out my interval work. Heart rates are in parentheses again and were my max for the workout. Two numbers are given for our 5 km skate and 5 km classic time trials.<br /><div align="left" dir="ltr" style="margin-left: 0pt;"><table style="border-collapse: collapse; border: medium; table-layout: fixed; width: 468pt;"><colgroup><col></col><col></col><col></col><col></col></colgroup><tbody><tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre;">Week before race</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre;">Montreal 2011</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre;">Intervals (HR)</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre;">Twin Cities 2015</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre;">Intervals</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre;">Blue Ox</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre;">Intervals</span></p></td></tr><tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">13</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><br /></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">5 km skate and classic </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">RS TT (154,157)</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Short track workout, </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">longest 1 mile with </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">max HR of 168</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">30 minutes of classic </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">RS intervals (160)</span></p></td></tr><tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">12</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Run L4 Intervals 3 x 4 </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">minutes</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Run w/ sprints</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Long L3 skate RS </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">interval</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">5 km skate and classic </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">RS TT (170,163)</span></p></td></tr><tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">11</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Rollerski L4 Intervals </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">3 x 4 minutes</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Run w/ 3 x 4 min </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">intervals (166)</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">1 km DP and skate TT </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">with 2 x 20 minute L3 </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">(166)</span></p></td></tr><tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">10</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><br /></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Run 10 km pace </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">workout (161)</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Vakava DP intervals </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">(varying length)</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Run to work with 21 minutes of threshold (163)</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">4 x 3 minute run </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">intervals (170)</span></p></td></tr><tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">9</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Rollerski L4 Intervals </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">3 x 4 minutes</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Run L4 intervals 4 x 3 </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">minutes uphill</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Run w/ 6 x 2 minute </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">intervals (173)</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Run to work w/ 24 </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">minute threshold (163)</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Short track intervals</span></p></td></tr><tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">8</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><br /></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Run 6 x 5 minutes at </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">goal marathon pace </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">(157)</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">1 km DP and skate </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">TT (162)</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">backpacking</span></p></td></tr><tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">7</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Rollerski L4 intervals </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">3 x 5 minutes</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Run with 6 x half mile </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">intervals (153)</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Skate RS intervals </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">4 x 8 minutes (157)</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">10 mile run with 20 and </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">then 12 minutes of </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">threshold (150 avg, </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">168 max)</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">32 minutes of skate RS </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">intervals</span></p></td></tr><tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">6</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><br /></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">backpacking</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">5-4-3-2-1 minutes on </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">track</span></p></td></tr><tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">5</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><br /></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Run w/ 2 x 20 minutes </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">at L3 (159)</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">5 km skate and classic </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">RS time trials (157,144)</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">13 mile run with last </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">mile hard (161)</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">2 mile time trial on track</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;"> (174)</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">6 x 7 minute L3 skate </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">RS (161)</span></p></td></tr><tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">4</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Run L4 intervals 4 x 3 </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">minutes</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Run w/ 6 x half mile </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">intervals (160)</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">4 x 3 min run intervals </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">on track (167)</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">6 x 6 minutes classic RS </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">intervals (170)</span></p></td></tr><tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">3</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><br /></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Run w/ 2 x 15 minutes </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">L3 (149 and 155)</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Classic RS intervals </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">5 x 6 minutes (164)</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">15 mile run w/ 1 hour </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">threshold (avg HR 152, </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">highest 167)</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">5 x 4ish minutes skate </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">RS intervals (167)</span></p></td></tr><tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">2</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Run L4 intervals 4 x 3 </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">minutes</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Run w/ 2 x 8 min at L3 </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">pace (164)</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Skate RS intervals </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">5 x 6 minutes (174)</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">8 days before 12 x 1 </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">minute at threshold (153)</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">9 days before 1 km DP </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">and skate TT with other </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">intervals (166)</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">7 days before Classic </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">RS intervals, backwards ladder, about 36 minutes total (163)</span></p></td></tr><tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">1</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><br /></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">4 days before 3 x 8 </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">minute classic RS </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">intervals (162)</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">2 days before 12 x 1 </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">minute at threshold (145)</span></p><br /><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">3 days before 3 x 4 </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">minute classic rollerski </span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">intervals (158)</span></p></td></tr></tbody></table></div><br /><br /><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Next I compiled the data by interval type:</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">L4 = 3-5 minutes</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">L3 = longer than 5 minutes</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Short = 2 minutes or less</span></p><div align="left" dir="ltr" style="margin-left: 0pt;"><table style="border-collapse: collapse; border: medium; table-layout: fixed; width: 468pt;"><colgroup><col></col><col></col><col></col></colgroup><tbody><tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Interval Type</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Twin Cities (# of sessions)</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Blue Ox (# of sessions)</span></p></td></tr><tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Run: 3-4 minute intervals</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">2</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">3</span></p></td></tr><tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Run: less than 3 minutes</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">2</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">2</span></p></td></tr><tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Run: 5 minutes or longer</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">5</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">5</span></p></td></tr><tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">RS: 3-4 minute intervals</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">1</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">6</span></p></td></tr><tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">RS: less than 3 minutes</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">0</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">0</span></p></td></tr><tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">RS: 5 minutes or longer</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">8</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">5</span></p></td></tr></tbody></table></div><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Did not include either “shake out” 12 x 1 minute before Blue Ox</span></p><p><br />Now we’re getting somewhere!<br /><br />In regards to total training, my overall volumes and running time are fairly similar for all three races although more for the latter two. My interval time is markedly increased for both of the latter races with the most before the Blue Ox race. <br /><br />It looks like I don’t need to taper volume until the week before; although I should ramp down on the running a bit two weeks before but OK to keep up the rollerskiing. <br /><br />Looking at longest runs and rollerskis, </p><ul style="text-align: left;"><li>8 days before each race did a medium distance run</li><li>longest run 3 weeks before</li><li>medium distance run 2 weeks before</li><li>i.e. build to 3 weeks before (able to run race distance for Blue Ox prep as shorter)</li><li>did more medium rollerskis (10-20 miles) prior to Twin Cities; did some 20+ mile rollerskis prior to Blue Ox including 26 miles 6 days previous; likely affects my overall fitness but wouldn’t add more running d/t injury risk</li></ul><p>And finally, here’s my own advice for interval prep assuming both running and rollerskiing:</p><ul style="text-align: left;"><li> 5 L3 sessions running</li><li>2-3 L4 sessions running</li><li>5-8 L3 rollerski sessions</li><li>3-5 L4 sessions (interestingly did only 1 prior to Twin Cities but 8 L3’s vs 6 L4 sessions and 5 L3’s prior to Blue Ox)</li><li>do 2 fast running workouts with interval lengths of 2 minutes or less <br /></li></ul><p><br />If only running, would plan for intervals about twice per week alternating between L4 and faster and L5.<br /><br /><br />Thus a training plan with my critical workouts should look like this:<br /></p><div align="left" dir="ltr" style="margin-left: 0pt;"><table style="border-collapse: collapse; border: medium;"><colgroup><col width="200"></col><col width="424"></col></colgroup><tbody><tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Week Before Race</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Key distance/intervals</span></p></td></tr><tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">13</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Run intervals: 1600 m, 1200 m, 800 m, 400 m, 200 m, 100 m</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Rollerski 5 km time trials</span></p></td></tr><tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">12</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">5 x 6 minute rollerski intervals</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Long rollerski</span></p></td></tr><tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">11</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Run 3 x 4 minute intervals</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Rollerski 2 x 18 minute intervals</span></p></td></tr><tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">10</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Run interval 3 x 10 minute</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Rollerski intervals 5 x 3 minutes</span></p></td></tr><tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">9</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Run track intervals: 12 x 200 m</span></p></td></tr><tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">8</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Run intervals 3 x 5 minutes</span></p></td></tr><tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">7</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Long rollerski</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Rollerski intervals 4 x 8 minutes</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Run w/ 3 x 1 mile</span></p></td></tr><tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">6</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Backpacking week</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Long run with 2 x 15 minute L3</span></p></td></tr><tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">5</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Rollerski w/ 5 km time trials</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">12 x 1 minute running intervals</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Long run</span></p></td></tr><tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">4</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Long rollerski</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Rollerski 6 x 6 minutes</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Run 6 x 3 minutes intervals</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Longest run (if race is 16 miles or less do at least that distance; if marathon do 22 miles)</span></p></td></tr><tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">3</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Long rollerski</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Rollerski 5 x 4 minute intervals</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">15 days before medium long run (15-16 miles) with long L3 session</span></p></td></tr><tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">2</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">14 days before long rollerski</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Rollerski (or running) intervals: 5 x 6 minutes</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">8 days before 13 mile run easy</span></p></td></tr><tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">1</span></p></td><td style="border-bottom: solid #000000 1pt; border-color: rgb(0, 0, 0); border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-style: solid; border-top: solid #000000 1pt; border-width: 1pt; overflow-wrap: break-word; overflow: hidden; padding: 5pt; vertical-align: top;"><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">7 days before medium-long rollerski</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">4 days before 3 x 4 min rollerski intervals</span></p><p dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">2-3 days before 5 mile shake out run w/ 12 x 1 minutes at L3 </span></p></td></tr></tbody></table></div><br /><br /><br />So, this was obviously a lot of work and the best use I can think of for keeping a training log. Perhaps there’s a better way? I guess a couple quicker ways of doing this is to repeat what’s worked in the past or to do an L3 and L4 session each week, occasionally taking some breaks and occasionally doing some even shorter intervals. Elspeth Ronnanderhttp://www.blogger.com/profile/05635392110588033027noreply@blogger.com0tag:blogger.com,1999:blog-1572647974447867713.post-72346349180939387262023-11-17T19:38:00.000-06:002023-11-17T19:38:31.525-06:00Training Log Analysis Part Five: What 15 years of Google Sheets Data Tells Me<p>After a <a href="http://vakavaraceteam.blogspot.com/2021/12/training-analysis-part-four-what-can.html" target="_blank">two year hiatus</a> from analyzing my training log, I’m baaaaaack. I’ve procrastinated writing this blog because I’m not very skilled at using Google Sheets. My brother (who has a Masters in Statistics) crunched some data back in 2016 and if I remember correctly, it took him a long time and he said he wasn’t going to help me again. Hence, I had to do it myself, a really long way, the only way I know how. <br /><br />I introduced my Google Sheets training log in the <a href="http://vakavaraceteam.blogspot.com/2019/12/training-log-analysis-part-one.html" target="_blank">first series</a> on this theme. As I noted then, I do use the data for the purpose of looking at my weekly training hours. This helps motivate me to hit my average of 12 hours a week but if I’m up to 15 hours for 2-3 weeks, it’s a reminder that I should back off some. Usually this happens naturally due to weather.<br /><br />In analyzing my data, I thought adding my yearly totals would be most helpful. When I first created the spreadsheet in 2008, this was always my intention but because this data involves 365 rows, it’s much more complicated to compile than the weekly data. <br /><br />Here are my training totals in hours: </p><p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKcacgAmo0ny-8sfZxAQQDPWVdQrwKrP5JtCq6nf18_oBnbWQWQAlPSLNEeOMitnbgQvViGgD5G95vZH-kEUtzdFKqhK-gEF6h9d-22yBSWuwhXBecdyVJD4NZyNChmGo7hFmv85_5yfB-vNY_200kVhAv_5choz-ARIbLgg0QdGdFQo_9_2PzMTVUF_Hx/s817/sheets%20year%20total%20spreadsheet.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="321" data-original-width="817" height="252" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKcacgAmo0ny-8sfZxAQQDPWVdQrwKrP5JtCq6nf18_oBnbWQWQAlPSLNEeOMitnbgQvViGgD5G95vZH-kEUtzdFKqhK-gEF6h9d-22yBSWuwhXBecdyVJD4NZyNChmGo7hFmv85_5yfB-vNY_200kVhAv_5choz-ARIbLgg0QdGdFQo_9_2PzMTVUF_Hx/w640-h252/sheets%20year%20total%20spreadsheet.JPG" width="640" /></a></div><p><br /><br />There’s a few things to note here. <br /><br />Annual data is from May 1st-April 30th.<br /><br />I don’t count canoeing as endurance or total hours unless I’m racing. When I’m casually canoeing my heart rate is around 80. If I’m racing, my heart rate jacks up to 120 or so, enough to count as endurance. <br /><br />When I go hiking or backpacking, I usually count the time spent going uphill only. <br /><br />Intervals include L3, L4, L5, and races. I haven’t delineated these out. Perhaps it would be helpful, perhaps not. I count the time I’m trying to do these intervals, regardless of my heart rate. And from my previous post, <a href="http://vakavaraceteam.blogspot.com/2020/01/training-log-analysis-part-three-heart.html" target="_blank">the heart rate conundrum</a>, I’m not always hitting my target heart rate. <br /><br />I’ve lumped classic and skate rollerskiing together. Prior to 2014, I exclusively skate rollerskied. <br /><br />So, what is this telling me? <br /><br />Let’s start from left and move right, thus we’ll begin with total training hours. It looks like on average I train around 600 hours per year. My 2012-2013 season was very light. This was because Erik and I moved back from New York, took 3+ months off from work, canoed from New York to the top of Maine (hence the high volume of canoe hours). We also spent 3 weeks hiking the John Muir Trail, none of which I counted in my endurance hours. I also clocked my lowest running and rollerki hours. I finished 30th in the classic Birkie this season but had the handicap of skiing from Wave 4, which likely put me around 10 places farther back. <br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0tAqjLlV-CauOFIHvm2bdx_kepb4diEV42x3pdbgaYWm1RE-qPxQIR9Wtcl9L8RpJWZPOq7hbXswIstH-m2NGhNJ33uIcT1R1gUPDyMy0H_ZSATiw2EpQRJtaMsgC98so0aVpyPetcj_t__1uuCQiEOQVjH09uO5dTjpI4x2g1Z35gpPD1zUoD90VSk8-/s620/sheets%20year%20total%20graph.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="386" data-original-width="620" height="398" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0tAqjLlV-CauOFIHvm2bdx_kepb4diEV42x3pdbgaYWm1RE-qPxQIR9Wtcl9L8RpJWZPOq7hbXswIstH-m2NGhNJ33uIcT1R1gUPDyMy0H_ZSATiw2EpQRJtaMsgC98so0aVpyPetcj_t__1uuCQiEOQVjH09uO5dTjpI4x2g1Z35gpPD1zUoD90VSk8-/w640-h398/sheets%20year%20total%20graph.JPG" width="640" /></a></div><p><br /><br />My biggest training year was 2015-2016. Incidentally this coincided with <a href="http://vakavaraceteam.blogspot.com/2015/10/running-marathon-2-twin-cities-marathon.html" target="_blank">running Twin Cities Marathon</a>. This also coincided with <a href="http://vakavaraceteam.blogspot.com/2016/02/classic-birkie-february-20th-2016-my.html" target="_blank">my best finish place in the Classic Birkie at 11th</a>. It looks like my hours were fairly well distributed across the different training domains, but on the higher end of all. <br /><br />Last year I was down almost 100 training hours compared to the previous year. Initially this surprised me, partly because I was working less, so theoretically my training should have increased. I did start volunteer high school cross-country ski coaching, albeit at most one day per week, but this may explain why my hours didn’t increase. I was relatively close in interval and strength time but significantly down on endurance time. I had more on-snow ski time compared to the previous year, about equal rollerski time, but my running was way down, likely because after a hard running interval session in early November, my posterior tibial tendonitis finally got the better of me. Hence for six months, for most of November through April, when I’m often running up to 3 hours per week, these were all zeros and likely contribute to most of the decreased hours. Interestingly enough, as I commented last year, <a href="http://vakavaraceteam.blogspot.com/2023/03/2023-racing-tales-mora-vasaloppet.html" target="_blank">I had lots of energy for the Mora Vasaloppet, the Finlandia, and especially the second half of the Birkie</a>. <br /><br />If I use my classic Birkie finishes, by far the largest field in which I compete and mitigating my handicap from 2013 of skiing from Wave 4, I finished in the upper teens in 2014, 2015, and 2018. Yes, my training hours were rather consistent but also seems like all that canoeing and hiking in 2013 didn’t really affect my Birkie performance. <br /><br />Moving farther right, I’m going to skip over endurance which largely parallels my total training volume and next discuss interval time. I joined Vakava for the 2014-2015 season. I’m impressed to see I did more interval time on my own the year prior to joining Vakava and now have settled into around 45 hours of intervals and races, peaking in the 2021-2022 season when I didn’t feel very sharp for the Bikie. As noted above, my Birkie results are fairly consistent and I can’t draw any obvious conclusions from my interval training. </p><p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_a7Emc3xM4TPDCuXOD1JwGH2KQXjKmi3ql6yWbe7mnvIYsQXYYTnQ1cjTLxdpUjLPSNf8M1DRKoGvTyfLxDP_aJEIaAMKVeuHXJnEGRHWkxyKAlAkrr-sY4DYcFKeKypbJ4Pjs2_lTsuxdjq6LNoeYXhYsyeD6VMBvT4dnBznt25SMZ9sSW4A6e9LKJbG/s613/sheets%20total%20interval%20and%20strength%20graph.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="383" data-original-width="613" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_a7Emc3xM4TPDCuXOD1JwGH2KQXjKmi3ql6yWbe7mnvIYsQXYYTnQ1cjTLxdpUjLPSNf8M1DRKoGvTyfLxDP_aJEIaAMKVeuHXJnEGRHWkxyKAlAkrr-sY4DYcFKeKypbJ4Pjs2_lTsuxdjq6LNoeYXhYsyeD6VMBvT4dnBznt25SMZ9sSW4A6e9LKJbG/w640-h400/sheets%20total%20interval%20and%20strength%20graph.JPG" width="640" /></a></div><p><br />Looking at strength is a bit erratic. I hit big hours 2010-2012 when I was a grad student and last had a gym membership. Despite all those hours, I’m pretty sure they were ineffective, lifting largely free weights working isolated muscle groups. The last couple years I’ve tried to incorporate a lot more leg strength into my routine and am hitting bigger hours again, but not even half of my max hours. I’m doing mostly multi-muscle group lifts and trying to do these with weight (pull-ups and squats) and this feels way more effective than ever before and crazily enough, I’m feeling stronger than I ever have before. How do I know this, well this summer I achieved a 20 year goal of benching my body weight, this after I hadn’t benched in 3.5 years!!!<br /><br />Next I’ll move to rollerski time. I’m shocked I rollerskied a whopping 167 hours back in the 2009-2010 season, all on my OG Marwes. I’m still rocking them (got ‘em in 2004, replaced the wheels a couple times) but have mostly only been putting in 100 or so hours on rollerskis. While I think rollerskiing is good for technique and intervals, I often find that with flat terrain my heart rate is much lower than running unless I’m going uphill, hence probably not great to use as exclusive training. <br /><br />I’ve broken down my ski time into classic and skate. 2011-2012 was a terrible snow winter in upstate New York and I only skied 45 hours that year! Otherwise in recent years I’ve been doing more classic than skate (except when I did the skate Birkie in 2019 and 2020). It’s interesting comparing 2018-2019 to 2019-2020. While I skied more the first year, I rollerskied more the second. My best ever classic Birkie place in 2016 was not the year of my highest ski volume, but it was near the top. </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqfdDhe1Umq1HUr-izP0GJPtoJzresM1WB2usys2bpFbU93D-4zJ-JPy8zxUTG2JItqd6yXaqm6hJJOXbE7QHKFnMN6SeLUcDZp69kaKICN4hVpqhI8dWm7y_bXmXVZU13TZU8C1vntaawoS1HP1NGgZiorKroIMXTDCoNFQaMhF08zNt2eTQ69XgjHLjl/s865/sheets%20rollerski%20and%20ski%20graph.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="540" data-original-width="865" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqfdDhe1Umq1HUr-izP0GJPtoJzresM1WB2usys2bpFbU93D-4zJ-JPy8zxUTG2JItqd6yXaqm6hJJOXbE7QHKFnMN6SeLUcDZp69kaKICN4hVpqhI8dWm7y_bXmXVZU13TZU8C1vntaawoS1HP1NGgZiorKroIMXTDCoNFQaMhF08zNt2eTQ69XgjHLjl/w640-h400/sheets%20rollerski%20and%20ski%20graph.JPG" width="640" /></a></div><p><br /><br />Regarding running, I ran the Twin Cities Marathon in 2015 and then got on a running kick for the next couple years. I’ve already been over last year’s low numbers. As mentioned above, my best Birkie Classic place happened the same season as Twin Cities Marathon and I had some of my highest running volume; the same did not hold true for 2018, following probably <a href="http://vakavaraceteam.blogspot.com/2017/10/say-what-26-km-road-running-race-this.html" target="_blank">my best ever running race in 2017</a> and still high volume.<br /><br />Most of my bike time is commuting. I almost never have my heart rate monitor on. I try not to be too lazy of a biker, but biking isn’t really my jam and I’m sitting so probably isn’t the best cardio but also feels like I’ve done some work, so I count it. I’ve heard of coaches who only let skiers count a third of their bike time and others none at all but I think this is wrong. </p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgy5lwxtKETvrB0fuB5vwfJvzl3QrhiFK965ygbvpO-4JetYUjXxT2F4XrarfEUfR4I-Oh0feVqfT1ttsGgQnZJKACvzYIWBQVph3D-LiQD0iWxCBhHrq2LCtPOVKtxk9KD_eM7z1onvNJMxvtorEVMIe-Wk7QH9BJ_piBprjEg2FLmlgSOipPoluPUVTOV/s617/sheets%20run%20and%20bike.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="381" data-original-width="617" height="396" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgy5lwxtKETvrB0fuB5vwfJvzl3QrhiFK965ygbvpO-4JetYUjXxT2F4XrarfEUfR4I-Oh0feVqfT1ttsGgQnZJKACvzYIWBQVph3D-LiQD0iWxCBhHrq2LCtPOVKtxk9KD_eM7z1onvNJMxvtorEVMIe-Wk7QH9BJ_piBprjEg2FLmlgSOipPoluPUVTOV/w640-h396/sheets%20run%20and%20bike.JPG" width="640" /></a></div><br /> Finally, my canoe hours have waxed and waned, hitting an up-tick when the pandemic started. I don’t think there’s much to learn from this to correlate with ski training, although I could be wrong.<p></p><p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjespFX6K5KvdepZoMbB2l-G4rqz9CiJ5khDAWjpnYTKmaQzJBUdJZ4XPG2_ADf0rwD8WbkvvvWwJeWxGt4Fm-RYhR1d4MppvEPMtxngEcy8Ds4Wf5qmrM4d0DyliqqymZOf6qPc4LkOy4oYJHV5E92fnPPMm7jLQc_miqHmvdm_qX0cErCuYFv_xGgFzD/s618/sheets%20annual%20canoe%20hours%20graph.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="383" data-original-width="618" height="396" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjespFX6K5KvdepZoMbB2l-G4rqz9CiJ5khDAWjpnYTKmaQzJBUdJZ4XPG2_ADf0rwD8WbkvvvWwJeWxGt4Fm-RYhR1d4MppvEPMtxngEcy8Ds4Wf5qmrM4d0DyliqqymZOf6qPc4LkOy4oYJHV5E92fnPPMm7jLQc_miqHmvdm_qX0cErCuYFv_xGgFzD/w640-h396/sheets%20annual%20canoe%20hours%20graph.JPG" width="640" /></a></div><br /> After compiling all this data and making a bunch of graphs, I don’t find this information terribly useful, perhaps because my training has been fairly consistent over the last 10 years, similar in most part to my Birkie results. It’s also not very specific. I’m not looking at specific workouts, how long they were done before target races, my heart rates, etc. As winter approaches, fellow skiers often inquire into my training to which I respond: “oh, about like usual.” According to my analysis, that’s right. I tend to prioritize training, or at least that 12 hours a week average, no matter what else is going on in my life, and usually that’s not much:)<p></p><br />In my next post I’m going to focus on three running races and use more specific data and heart race analysis to drill down on optimal long running race workouts and tapering. In my last post of the series, I’ll do this again to compare my skate Birkie races from 2019 and 2020. Elspeth Ronnanderhttp://www.blogger.com/profile/05635392110588033027noreply@blogger.com0tag:blogger.com,1999:blog-1572647974447867713.post-13528076489004957892023-10-17T20:09:00.001-05:002023-11-04T10:50:59.047-05:00Secrets to Being a Faster Skier #6: Cornering/Transitions/Putting it all together <p><b>Cornering:</b> Here I mean cornering on flats, uphills, and slight downhills. By using the below cornering technique (aka the “marathon skate” around corners) you can generate significant speed coming out of the corner. And, it’s ridiculously fun! Marathon cornering is my favorite thing to do on rollerskis/skis. It doesn’t require much balance and when done correctly, it generates a lot of power. <br /><br /><br />You can also do this cornering technique on classic skis. According to the <i><a href="https://assets.fis-ski.com/image/upload/v1540201631/fis-prod/Icr_Cross-Country_2018_clean.pdf" target="_blank">2018 FIS International Ski Competition Rules:</a></i> “Turning techniques comprise of steps with the inner ski and pushes with the outer ski in order to change skiing direction. The sections of the course where turning techniques are allowed must be clearly marked.”<br /><br /><br />Here’s how to corner step by step: <br /><br />1. Pole on the outside cornering ski. This is a pole similar to V-1 that starts when the ski is set down.<br /> </p><p>2. Next take a small step with your inside ski</p><p><br />3. Step with your outside ski to bring it parallel to your inside ski and as you put it down, immediately begin your poling phase and repeat.<br /> </p><p>Again, the pole timing is the same as V-1. <a href="https://www.youtube.com/watch?v=FpCHDZThsiM" target="_blank">Here’s a video that explains this well.</a><br /><br /><br />When I first learned this cornering technique, I was much better at turning right, likely because I’m a natural left sided V-1er. If one side is easier for you, practice that side but also think about what you are doing and force yourself to do it on the other side. You’ll know you’re getting good when you’re getting your skis up in the air! </p><p><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbr9GNd5NzeEiMGe4wEqdJq50G3DKPlGolCK8f2xGkwTDy1Yy70DzOvtLzajLUMAbY4E2V2sGdKfzN0uc-atFIwmsvfPGY2JELYIUMIKLXXEp35JB671wa14M9EoFkM6Ef-W8UhKJM-Jm7YKpoQmYZHI3L_JFDPmX4Q1ZDuzNVleuKgJF-9a4qhvCcMucu/s2304/ski2005%20304.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1728" data-original-width="2304" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbr9GNd5NzeEiMGe4wEqdJq50G3DKPlGolCK8f2xGkwTDy1Yy70DzOvtLzajLUMAbY4E2V2sGdKfzN0uc-atFIwmsvfPGY2JELYIUMIKLXXEp35JB671wa14M9EoFkM6Ef-W8UhKJM-Jm7YKpoQmYZHI3L_JFDPmX4Q1ZDuzNVleuKgJF-9a4qhvCcMucu/w640-h480/ski2005%20304.jpg" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Super impressed with this skier's cornering technique (farthest left skier with yellow on top and blue on bottom) during the 2004 Bemidji High School Relays. <br /></td></tr></tbody></table><br /><br /><b>Transitions: </b>Anytime you are switching technique (i.e. from free skate to V-1 if skating or double pole to kick double pole or striding if classicaling), this is a transition. It’s important to think about where to make that transition. If you are reasonable at V-2, you may want to V-2 into a hill until you begin to “bog down” or lose energy. Then switch to the V-1. Think about where to free skate and whether you’d be faster or slower using the V-1 alternate or V-2. As you approach a corner, think about what technique you will use going into the corner and what technique you will use coming out of the corner. This will depend on whether there’s hills on either side and if they are going down or up. <br /><br />Practice lane changes for classic skiing. In citizen racing it’s possible you may never employ this technique in actual competition, but it will improve your balance and poling power. <br /><br />Practice starts and sprints for finishes. If it’s a classic race, play around with double poling off the line versus taking a few short running strides (not recommended for a mass start race). For practicing skate starts, work on the transition from a high-powered double pole into a V-2. <br /><br /><br /><b>Putting it all together:</b> Whether in practice or racing, think about skiing each part of the course as fast as possible. The terrain, your strength, your strong suits, the conditions, etc, all dictate what technique you should be using when. A lot of skiing is about efficiency and what is most efficient for the skier. Let’s take a gradual uphill for example, I’m strong at double poling and so would usually prefer that to striding but if conditions are really slow, I may need to stride. The same goes for V-2 vs V-1. I know I’m faster V-2ing and will try to stay in a V-2 longer than others because as soon as I start to V-1, I fall behind. I hope you’ve learned from this series to not just think of the uphills as the work in skiing, but to think about how to get faster on the flats, corners, gradual downhills, and steep downhills. These are all “working” parts of the course. I also find it much more fun to ski this way. </p><br /><p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1EmWtyxt3hIktNUr2AiuJU0T3stSzM_ohf2S4NAR9tp6pKq0t6diINzxLCZJoJVtd2SX01KmqZDgtCVz-vdu-2Jkld0HJnyXm3kp_MHumcCSNgYR0G0nLSKLPt96FKIAPoBphQcoDowMGsoEhpXo2fXtew7MMTTvwbbPxGWwRfCyxWl35gkIFEKO3OqKK/s500/IMG_6662.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="500" data-original-width="332" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1EmWtyxt3hIktNUr2AiuJU0T3stSzM_ohf2S4NAR9tp6pKq0t6diINzxLCZJoJVtd2SX01KmqZDgtCVz-vdu-2Jkld0HJnyXm3kp_MHumcCSNgYR0G0nLSKLPt96FKIAPoBphQcoDowMGsoEhpXo2fXtew7MMTTvwbbPxGWwRfCyxWl35gkIFEKO3OqKK/w265-h400/IMG_6662.jpg" width="265" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">My bro skiing just a few years ago using a combo of the free skate and tuck. <br /></td></tr></tbody></table><br />That concludes this six part series on secrets to being a faster skier. By now your side abs should be getting plenty strong to support all that playing on skis, downhills, and cornering. If anyone is thinking “I only have a few hours a week on skis, I don’t have time to work on these secrets” I’d counter that skiing is a lifelong sport. You will be doing this for another 10, 20, 30, 40, 50, etc more years. Doing these drills will keep you more agile, prevent injury, give you confidence, and help you age on skis. Plus, they are fun and can ease some of the boredom of machine-made snow or golf course loops.</p><p> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIg79n9Ux2cllSk9GTuyquhZdaK_oNFF-qF4Agj_W_R4TseyCxOM5M9yWTDVnryhIA40oNGpwLLaW_RO1J25X3GkyA1Vritii1VeS51_YUFShLLH975efhqkGNLe5caeS5MSjm8_LU1bRwSFc6ndic4MxA43Zt7JyXo5Hr5rm2XJyBRNsdDoVkxkEI-GqR/s2304/ski2005%20305.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1728" data-original-width="2304" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIg79n9Ux2cllSk9GTuyquhZdaK_oNFF-qF4Agj_W_R4TseyCxOM5M9yWTDVnryhIA40oNGpwLLaW_RO1J25X3GkyA1Vritii1VeS51_YUFShLLH975efhqkGNLe5caeS5MSjm8_LU1bRwSFc6ndic4MxA43Zt7JyXo5Hr5rm2XJyBRNsdDoVkxkEI-GqR/w640-h480/ski2005%20305.jpg" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">And should you ever find yourself transitioning to cheering, DO NOT FORGET the boombox (oh yeah, and the video recorder:)<br /></td></tr></tbody></table><br /> </p><span><a name='more'></a></span>Elspeth Ronnanderhttp://www.blogger.com/profile/05635392110588033027noreply@blogger.com0tag:blogger.com,1999:blog-1572647974447867713.post-46205019642308274372023-09-27T21:22:00.000-05:002023-10-27T20:22:47.596-05:00Secrets to Being a Faster Skier #5: Downhills<p>Now we’re getting into the real meat and potatoes. Downhills are where skiers can get faster with the least cardiovascular effort. While many of you won’t be surprised, I suspect an equal number of you will be surprised to learn that I can race the entire Birkie Classic course without snowplowing. Now yes, I do have an advantage skiing out of the Elite Wave where the snow tracks are just about pristine but I also practice downhills as part of this cross-country skiing sport. If you are someone who dreads the downhills, does lots of snowplowing, or falls frequently on hills, keep reading.<br /><br />While I’ve generally sought out hills more than avoided them, there are hills that scare me. There are ones I’ve been down hundreds of times but still check my speed (and this is always condition dependent). The things I’m going to talk about to make you better are things I’ve actively done to ski down hills faster and more confidently. These are the things that help me. <br /><br /><b>What to do when you feel confident:</b> If you are on a downhill where you feel confident, your goal is to generate as much speed as possible. There are three parts to this. First, it’s important to pole (whether double pole or V-2) fast into the hill – even doing 3-4 sprint strokes as you begin skiing down the hill. Second, get into your tuck as quickly as you can after ending your last poling phase. What is the tuck? Well, it’s aerodynamic and ideally not too much of a quad burner. I like to rest my elbows on my quads (see photos below). I find that a deep knee bend is more of a quad burner so find the sweet spot with a little less knee bend. Third and finally, think about when you are going to end your tuck and what technique you are going to do next. This may be a free skate or V-1 or V-2 or alternate or double pole. The trick here is to transition when you can get more from your poling than the glide you get from continuing in your tuck. Note, this is also dependent on the race distance. If I’m doing a 5 km and my tempo and power are both high, I will pole farther into the hill and begin poling sooner than when I’m doing a marathon. </p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYGu4Rp6qODh-fZX0bWEYL3GMSczu44tPyDka5SkCbUi2uQ7mHWt1NNRWcMH3Ib4gerr__QvlK57dJpyoPLj43hWlWvuTVz_NyvWgGjSYLdkWi5uyCj0qJiTxvvXs8vSBk_TBXlF-IWn7Bh10JV40dnK_veGPorZ88vlbuzYaCogY1Y5xhhui93SNkNqYk/s5472/LY2A4982.JPG" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3648" data-original-width="5472" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYGu4Rp6qODh-fZX0bWEYL3GMSczu44tPyDka5SkCbUi2uQ7mHWt1NNRWcMH3Ib4gerr__QvlK57dJpyoPLj43hWlWvuTVz_NyvWgGjSYLdkWi5uyCj0qJiTxvvXs8vSBk_TBXlF-IWn7Bh10JV40dnK_veGPorZ88vlbuzYaCogY1Y5xhhui93SNkNqYk/w400-h266/LY2A4982.JPG" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">The snowplow police himself demonstrating good tuck position -- back flat, knees bent, elbows resting on thighs, poles pointed back, and feet close together. Minnesota Finlandia 2023. Photo: Dave Harrington</td><td class="tr-caption" style="text-align: center;"> </td><td class="tr-caption" style="text-align: center;"><br /></td></tr></tbody></table><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiL1j0keuilIadB7o7InBvav56FCBXOknnLyQIo2rI94AoTmz6nUsPC76k15BQ7cIsXmn__PSnQ9H0DmeKXqwXa7TgxGLv5Q_ABoszelUpX8-VTCXGCEU9r2cC6yZDWlrkft2whypkKzjHWelblljXD5YRTxgujNbUY2rtzN7Cp7FUFIBChNKv3XzXCvfyO/s2509/LY2A4938.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="2509" data-original-width="2348" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiL1j0keuilIadB7o7InBvav56FCBXOknnLyQIo2rI94AoTmz6nUsPC76k15BQ7cIsXmn__PSnQ9H0DmeKXqwXa7TgxGLv5Q_ABoszelUpX8-VTCXGCEU9r2cC6yZDWlrkft2whypkKzjHWelblljXD5YRTxgujNbUY2rtzN7Cp7FUFIBChNKv3XzXCvfyO/w374-h400/LY2A4938.JPG" width="374" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Kerrie Berg and I tucking on a downhill. Note how far apart my legs are. It looks like I'm about to snowplow. Obviously I didn't feel completely confident on this downhill. Good thing Dave Harrington captured this photo in the 2023
Minnesota Finlandia so I know what to improve on! Kerrie looks very
good here.</td></tr></tbody></table><br /> <p><b>How to corner: </b>This one gives people lots of trouble. I’m married to the snowplow police; his pet peeve is anyone snowplowing, especially me. Skiers often snowplow to slow down to go around corners. While this can be effective, the snowplow is much slower than the other three techniques we’ll discuss, is less stable, and it wrecks the trail for everyone else.<br /><br /><i>First technique:</i> if you are absolutely crazy you can ride tracks around all sorts of wicked corners. I’m admittedly terrible at this and freak out at the easiest of bends. I prefer when the tracks get pulled up like they do on the World Cup. But there’s a couple techniques to this. Actively try to turn your feet towards the direction where you’re wanting to go while pushing down and stick your butt towards the outside of the corner. Yes, this is why you see me sticking my butt out so far to the side:) If anyone wants to learn how to do this like a pro, track down Andy Brown or Zach Handler. <br /><br /><i>Second technique:</i> the step turn. This is the preferred technique as it is fastest. It literally involves stepping around a turn. You can take small steps (Klaebo was doing this last year on the World Cup in Les Rousses when he went outside the berm and step turned around while everyone else skidded) or medium turns, or really big powerful turns. I prefer medium to large turns, making them powerful. As you turn, you want to dig in your inside edges for maximum power push. It’s relatively easy to do this on the outside ski, but think about doing this on the inside ski as well. This can really help with that “lean” into the corner. </p><p> </p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKF2TPJ2kg0GTvOD2NUuywbGKr89CEMiIV0fN1omqME8j1Nf02P0B1cpzNGAzVi_QYaIu3wW8GetGDxVhU86X_l0HYhxAIGok80Eg6-hPkc2Db0tEdPNclv4HRkH7Uo3bYzUcHUMfqQ5_KCYdocTiGu4ayPCwh0wA5CFsdi2sUlfn_p737t06ehHYlqe7H/s2505/Loppet%202016-553.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="2096" data-original-width="2505" height="335" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKF2TPJ2kg0GTvOD2NUuywbGKr89CEMiIV0fN1omqME8j1Nf02P0B1cpzNGAzVi_QYaIu3wW8GetGDxVhU86X_l0HYhxAIGok80Eg6-hPkc2Db0tEdPNclv4HRkH7Uo3bYzUcHUMfqQ5_KCYdocTiGu4ayPCwh0wA5CFsdi2sUlfn_p737t06ehHYlqe7H/w400-h335/Loppet%202016-553.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Step turning around a corner at Wirth during the 2016 Loppet.<br /></td></tr></tbody></table><br /><br /><br /> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjC9YSLbIYicyjtim_PvvRm43ZhAP0POizlc_tXXQXGGVPyr1m5_vJM1Z4KeP5DPp7otudVIQlgGV6WtXhoOLg3ztxoVGUFiCD4nj799p2vDDxyrCyNJVDDedsIXJI6J5vsb_5tiNvDpgRMGeCISut7YAE4GV8Hdym_3GSACX9YhmJRng9H71RCq_WBiXJa/s640/Paul%20corner%20lean.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="427" data-original-width="640" height="268" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjC9YSLbIYicyjtim_PvvRm43ZhAP0POizlc_tXXQXGGVPyr1m5_vJM1Z4KeP5DPp7otudVIQlgGV6WtXhoOLg3ztxoVGUFiCD4nj799p2vDDxyrCyNJVDDedsIXJI6J5vsb_5tiNvDpgRMGeCISut7YAE4GV8Hdym_3GSACX9YhmJRng9H71RCq_WBiXJa/w400-h268/Paul%20corner%20lean.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">But here's some better cornering at the Loppet by teammate Paul. Note his lean and how close his feet are together. Photo: Skinnyski.com<br /></td></tr></tbody></table><br /> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3j449IUZ-GXFCzACbxl6u0Weyyseg_jENx4OMMJCRPecdrAwUHRiEqoFxmeX6KvmuxBVFCTWvJKZdCCAPJkDc5lA1UGQ4eP-w8TtcOpDi-Dd7F1rbVGFE5YTElG2-H3YLWt8Qsqr6haYWaFLaAA5q_RVCx2ma5NKxaRS1iUHFzbesthqIYT_S2jLkDsjE/s640/Alex%20corner%20lean.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="427" data-original-width="640" height="268" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3j449IUZ-GXFCzACbxl6u0Weyyseg_jENx4OMMJCRPecdrAwUHRiEqoFxmeX6KvmuxBVFCTWvJKZdCCAPJkDc5lA1UGQ4eP-w8TtcOpDi-Dd7F1rbVGFE5YTElG2-H3YLWt8Qsqr6haYWaFLaAA5q_RVCx2ma5NKxaRS1iUHFzbesthqIYT_S2jLkDsjE/w400-h268/Alex%20corner%20lean.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">And another lean and big step by Alex during the same race, same corner. Pay attention to his good ankle flex on the gliding ski. Photo: Skinnyski.com<br /></td></tr></tbody></table><br />But there’s more to technique here. First, you want to assume a position somewhere between the athlete stance (knees bent, shoulders rounded) and your tuck. If you feel very confident and the curve is minor, you may be able to stay in your tuck. The more step turns required, usually the higher the body position. If it’s a 90-plus degree corner, use your arms. I tell people to keep your hands a bit in front of you and down at waist level. This helps with balance and is a good trick. Just watch the pros! If you don’t feel comfortable doing this, read on below.<br /><br /><i>Third technique:</i> the skid turn. This one may be the most fun and is good for those corners that are “simply” too fast and too big to allow for step turning but does kill some speed. Some people find it easier to get into a short snowplow before engaging the skid turn but the best can go immediately into the skid turn.<br /><br />How to do this? Well, this is probably the least natural of the ways to turn and has taken me some practice. I often find myself instinctively skidding these days without thinking about it when I decide to turn late at a trail intersection. Essentially you want to put weight on the inside edges of your skis simultaneously. This is easier said than done so start practicing, first at lower speeds, then increase your speed.<br /><br />This technique can also be fun on a wide but steep trail to curb speed (think Psycho trail at Galena in Idaho or if you ever bring your skinny skis to a downhill area).<br /><b><br />What to do when you don’t feel confident with speed or turning: </b>First, assume the athletic stance. Round the shoulders, then get the hips slightly forward by flexing the ankles and bending the knees. Bounce a couple times, arms swinging gently at the sides.<br /><br />I think the best way to gain confidence if it’s a two-way trail, is to start at the bottom of a hill you aren’t comfortable with, ski up a ways, and then ski down and gradually increase this by going 5 feet higher up the hill each time until you feel confident in the tuck position (and going around corners using one of the techniques listed above). <br /><br />This isn’t always possible though if you are skiing somewhere that is one-way. Thus in the case of a one-way hill, I advocate for repeating the same process but controlling your speed on the upper part of the hill until you feel confident to let it rip. Usually it’s most effective to control speed by snowplowing but you can also stand up tall and put your arms out to the side (poles dangling vertically, not sticking out horizontally). Or, this is a good time to work on your skid turns before then working on feeling comfortable at high speeds in the lower part of the hill. Think the upper reaches of Boulder Ridge on Hyland's manufactured snow loop.<br /><br /> Similarly for cornering, first try step turns on hills with gradual corners that only require a couple steps. Work up to the hills that require multiple steps. If this is daunting, control your speed BEFORE getting to the corner, then step turn around the corner at a speed that feels good to you. The more you do this, the faster you will be able to go around corners step turning. Also, the inside of the corner often gets icy. Hence I like to step turn around the outside of the corner, particularly if I think the inside will be icy. Yes, this is slightly slower BUT it provides me confidence and control. If there is a big berm on the corner from a bunch of people snowplowing before you, usually there is adequate room to ski on good snow outside the berm.<br /><br /> Snowplowing: Even though I’m married to the snowplow police, I still advocate for (and use myself) some judicious snowplowing. The wider the snowplow, the slower you will go. Consider a narrower snowplow. I’m a fan of the “pulse” snowplow where I use brief but effective snowplows (by digging in both my inside edges) just enough to slow me exactly how much I need. I also try to NEVER snowplow around corners because this technique is completely out of control. The step turn is far superior. <br /><br />If you’re still having trouble, talk to yourself out loud. If you don’t believe this works, <a href="https://elspethronnander.com/book/" target="_blank">check out Chapter 8 of my book</a>. <br /><br />Confidence is paramount. Lacking confidence? Talk to yourself out loud. Bounce with a knee bend on your skis. Get your hands low and in front of you. This last advice alone should make you confident. <br /><br />Pay attention to your poles and whatever you do, DO NOT stick them out to the side lest you make everyone else around you mad. This also screams that you suck. <br /><br />There’s nothing I love better than doing some hard step turns around a corner, leaned in, on the verge of my limit, getting that rush skiing slightly beyond my ability. <br /><br />Elspeth Ronnanderhttp://www.blogger.com/profile/05635392110588033027noreply@blogger.com0tag:blogger.com,1999:blog-1572647974447867713.post-55062381576211053812023-09-24T07:35:00.000-05:002023-09-24T07:35:29.979-05:00Secrets to Being a Faster Skier #2: Free Skate<p> Perhaps an underused technique other than by Jessie Diggins <a href="https://www.youtube.com/watch?v=cHnERtEXoBQ" target="_blank">(check out her win in Obertsdorf during the 2021 Tour de Ski)</a>, the free skate is simply skating without poling.</p><br />OK, so we will make it more complicated.<br /><br />Use this technique on fast flats or gradual downhills when you’re either going too fast to pole or fast enough that you don’t have the technique to benefit from the poling. If you find yourself casually gliding or flailing, this is the place to free skate. Think long gradual hill coming back from the Willow Loop at Hyland or just about anywhere with a gradual descent at Elm Creek on the manufactured snow loop.<br /><br />But don’t just casually cruise along. <br /><br />Here’s how to do it effectively. <br /><br />First, get down in an aerodynamic position. This assumes some bending at the waist, slightly hunched shoulders, good ankle flex, and resulting knee bend.<br /><br />Second, use your legs. You’ll have to play around with what works for you. If you’re going in for the sprint, a really fast tempo might be best. Otherwise I’d recommend a little slower tempo. I like to put in a little extra “push” or “hop” as I switch skis.<br /><br />Third, definitely swing your poles like the speedskaters do. Arm swing speed should match leg speed and can be a good way to add in more power. <br /><br />This should be relatively easy to practice on rollerskis so start giving it a go if you don’t already. Again, it’s a good way to improve your ski times!Elspeth Ronnanderhttp://www.blogger.com/profile/05635392110588033027noreply@blogger.com0tag:blogger.com,1999:blog-1572647974447867713.post-26088534792445131532023-09-12T21:02:00.000-05:002023-09-12T21:02:40.487-05:00Secrets to Being a Faster Skier #1: Side Abs<p> While I wouldn't define myself as an “Elite” skier, I’m well aware that I’m a competent Master who usually finishes around the top 10% in the combined men’s and women’s field of the Classic Birkie. This means I see lots of skiers who could benefit from improved ski skills. In the following posts I’m not going to belabor specific techniques (i.e. double pole, striding, V-1, V-2, V-2 alternate) but rather fill in gaps to develop confidence on skis and rollerskis. <br /><br />This series (yes, I know, I still haven’t finished my <a href="http://vakavaraceteam.blogspot.com/2019/12/training-log-analysis-part-one.html" target="_blank">Analysis Series</a> yet) I’ve already determined will have six posts, unlike when I started my <a href="http://vakavaraceteam.blogspot.com/2018/06/crossroads-intro-every-february-i-enter.html" target="_blank">Crossroads Series</a> and didn’t know when it would end. <br /><br />Over a decade ago, I overheard a personal trainer telling someone that the secret to a six pack was to do side abdominal exercises. Wanting said six pack, I immediately started doing side abs once per week with two other days per week doing more front abs as I had been doing. While ten plus years later I still don’t have a six pack and have at best some resemblance of model abs, the improvement in my core stability for fast cornering was marked and I haven’t stopped doing them since. While I know this isn’t anything to do on skis, take this post as a building block for the next ones to come. <br /><br />Here are the exercises and sequence I do on each side, each of these for 1 minute and then I repeat on the other side. I always start with my left side since it seems weaker and do this routine every other week because I don’t want my abs to get used to them. <br /><br /><br />Low side plank<br /><br />Side V-up<br /><br />Side crunches on back<br /><br />Leg lifts, dropping leg to the opposite side you are working on<br /><br />Low side plank<br /><br />Side V-ups<br /><br /><br />This is the hardest ab workout I do and find blasting music helps. I’m partial to <a href="https://www.youtube.com/watch?v=IdneKLhsWOQ" target="_blank">Wildest Dreams by Taylor Swift</a> to get me started. To make it harder, either hold planks for longer, do more planks, or for the ultimate challenge do 1 minute of low side plank, 1 minute of high side plank, and then 1 minute again of low side plank all on the same side.<br /><br />To make this easier either decrease the duration of each exercise (30 seconds instead of 1 minute) and/or alternate sides instead of doing all one side at the same time. <br /><br />Here’s photos and descriptions of the exercises including two bonus exercises that I work into other ab days. </p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2st6Ed7ewebMXD3gxMyLHag9-jb9tYAK867QOHNZ71XGRVeEwrIJDJ-Qh452HU3Tk-RXYWoZAgKD74GcSijopLX3nLxfRxzbafEi-a-d7qtQOem4Mq5AQgnKcTlT9fdP26rMdFpjVmVPREFaIGk9uqPwmS9hyr65GswoKsX22byKSi2EsOfJRfZK-2RfE/s3821/PXL_20230730_205140933.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="2385" data-original-width="3821" height="250" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2st6Ed7ewebMXD3gxMyLHag9-jb9tYAK867QOHNZ71XGRVeEwrIJDJ-Qh452HU3Tk-RXYWoZAgKD74GcSijopLX3nLxfRxzbafEi-a-d7qtQOem4Mq5AQgnKcTlT9fdP26rMdFpjVmVPREFaIGk9uqPwmS9hyr65GswoKsX22byKSi2EsOfJRfZK-2RfE/w400-h250/PXL_20230730_205140933.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><b>Low side plank.</b> This is working my right side abs. I prefer to do a low versus high (on the hand) plank because I have weak shoulders. You can do either just make sure to keep your elbow or hand directly below your shoulder joint. I also raise my opposite hand to make it slightly harder. When this gets hard think about pushing the hip that's into the air higher to make sure you aren't collapsing.<br /></td></tr></tbody></table><br /> <br /><p></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigZlt5er_7XmxbDv4MY0qGH-oaW7WM-WPMl9xxZyrIe0Ns7a1XcSa7_zcuapZuovaOm2-M7BtYmJ5fLedMw40OmWWvwwVXa02PZNsMtGuJrWmg2CQzLNmO-6LXT_WosM0dqbWqgrYZ8FjGkD3xJR6bJSLyiL1IZfz52G22Pqw-voI9zEMm3XEFhl07xPYJ/s3643/PXL_20230730_205158595.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1493" data-original-width="3643" height="164" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigZlt5er_7XmxbDv4MY0qGH-oaW7WM-WPMl9xxZyrIe0Ns7a1XcSa7_zcuapZuovaOm2-M7BtYmJ5fLedMw40OmWWvwwVXa02PZNsMtGuJrWmg2CQzLNmO-6LXT_WosM0dqbWqgrYZ8FjGkD3xJR6bJSLyiL1IZfz52G22Pqw-voI9zEMm3XEFhl07xPYJ/w400-h164/PXL_20230730_205158595.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><b>Side V-up rest position.</b> Start the exercise (this one is the only one I'm showing for the left side) on your side.<br /></td></tr></tbody></table><p> <br /></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxTrA4x_RsbB6qe5DAVi9F7hAGBKKficUBFR7cEbgJQEYdD2sjZe3BZwe6jpX9I__6wSyxA2bVdvrcReNIaPXS9Bg97nxUaCJqxKIRySHfNrLYghyg_f7H-SWsnrHSeKaEkdaIuFVG4dLgxne99bfxTRn41sC7kncEO-13sg5w2LE-bAq4BKdV25vad1Bm/s3941/PXL_20230730_205201236.MP.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1570" data-original-width="3941" height="159" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxTrA4x_RsbB6qe5DAVi9F7hAGBKKficUBFR7cEbgJQEYdD2sjZe3BZwe6jpX9I__6wSyxA2bVdvrcReNIaPXS9Bg97nxUaCJqxKIRySHfNrLYghyg_f7H-SWsnrHSeKaEkdaIuFVG4dLgxne99bfxTRn41sC7kncEO-13sg5w2LE-bAq4BKdV25vad1Bm/w400-h159/PXL_20230730_205201236.MP.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><b>Side V-up active position.</b> Use your hands to support your neck. Crunch with the side abs to both raise your shoulders off the ground and your feet off the ground.<br /></td></tr></tbody></table><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_FY0Ugr9qDYk2aHP3n1k-Xif_uUeHQdR7puo5gArMeyXzdpARXgn4gCWQC04QRLEn-rDxqTAPnloXLKhe7QufqcFwK22Sn16UK0PgtDx7yAisEwyKdhfvmKj4k296x8VfglO92JDvq88taQCKCuAmSeAcnEysPyMoVwy7VhKe12NNLRGNTQndAw4HI-v6/s3163/PXL_20230730_205214579.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1680" data-original-width="3163" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_FY0Ugr9qDYk2aHP3n1k-Xif_uUeHQdR7puo5gArMeyXzdpARXgn4gCWQC04QRLEn-rDxqTAPnloXLKhe7QufqcFwK22Sn16UK0PgtDx7yAisEwyKdhfvmKj4k296x8VfglO92JDvq88taQCKCuAmSeAcnEysPyMoVwy7VhKe12NNLRGNTQndAw4HI-v6/w400-h213/PXL_20230730_205214579.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><b>Side crunch on back</b> <b>rest position. </b>This will be opposite elbow to opposite knee. Again this position works the right side abs. <br /></td></tr></tbody></table><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4nYGQPW-F96iIVI_TW-cMSNqrywaxidB5tn0o9bv3-2YEpjHjaDvZ80Hep9COgjVW59JCFv5KJT3rft43Q4QchBcdLYeul3Qto-HXa82zmBPN2uKcRUZOzZ30hNSTNck6QHEWauyImrvCd5i5yubskbFD2COLi3IaWbAWxVjrkYTfUo8cIAmf_mBJEW_6/s2566/PXL_20230730_205217840.MP.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1404" data-original-width="2566" height="219" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4nYGQPW-F96iIVI_TW-cMSNqrywaxidB5tn0o9bv3-2YEpjHjaDvZ80Hep9COgjVW59JCFv5KJT3rft43Q4QchBcdLYeul3Qto-HXa82zmBPN2uKcRUZOzZ30hNSTNck6QHEWauyImrvCd5i5yubskbFD2COLi3IaWbAWxVjrkYTfUo8cIAmf_mBJEW_6/w400-h219/PXL_20230730_205217840.MP.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><b>Side crunch on back active position. </b>Again, only use your hands to cradle your neck, not to pull on it. Focus on squeezing your abs to get towards your knee. No worries if you can't touch your knee.<br /></td></tr></tbody></table><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_fgxCeV-0cjE6wpwTAEwz2Zd7ENCS77MA9KvDioJLJBrckWQHl0M2JEtrWu7Wo2IBL7463DVZZwvJN3w24Z8iCcBkAqbYl55DJm_b0Q1CENWvlgHZTNo9-Lp2-UifZg1E2wK3y_0AKLR_xG0qN4AkS4Z6qOuu2Ex1Vq5JaSOXppkqZ7NUvBXOYtSzOnfB/s2773/PXL_20230730_205226040.MP.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="2161" data-original-width="2773" height="311" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_fgxCeV-0cjE6wpwTAEwz2Zd7ENCS77MA9KvDioJLJBrckWQHl0M2JEtrWu7Wo2IBL7463DVZZwvJN3w24Z8iCcBkAqbYl55DJm_b0Q1CENWvlgHZTNo9-Lp2-UifZg1E2wK3y_0AKLR_xG0qN4AkS4Z6qOuu2Ex1Vq5JaSOXppkqZ7NUvBXOYtSzOnfB/w400-h311/PXL_20230730_205226040.MP.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><b>Leg lift rest position.</b> Press your back into the floor using your transverse abs throughout this exercise. Start with your legs together and up in in the air. <br /></td></tr></tbody></table><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-hYJ3nTFF008GwSytxUs5HZGpSLp-tUic6REsvFGDB8hLtvIxjWAZ9X9o4GrpNBiI7U9zvhrPF_jsS9tPtSqEy7M98dL1NAT31YB_ArXRZmUgeG6AqpQgViS4OzrhIXlBMB5JARqbgb690B7fgBDmDjFQtRmYnkrXM3UhJW6pkH9xJyBld6dikk7ZjyGS/s3213/PXL_20230730_205230649.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1593" data-original-width="3213" height="199" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-hYJ3nTFF008GwSytxUs5HZGpSLp-tUic6REsvFGDB8hLtvIxjWAZ9X9o4GrpNBiI7U9zvhrPF_jsS9tPtSqEy7M98dL1NAT31YB_ArXRZmUgeG6AqpQgViS4OzrhIXlBMB5JARqbgb690B7fgBDmDjFQtRmYnkrXM3UhJW6pkH9xJyBld6dikk7ZjyGS/w400-h199/PXL_20230730_205230649.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><b>Leg lift active position.</b> Now "drop" or lower your legs to the opposite side of the abs you are working (working right abs so legs go to the left) and then bring your legs back to the starting position, keeping the legs together and keeping your back pressed into the floor.<br /></td></tr></tbody></table><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwIQ14AM4qreNNakTACkSirj2JewOMaM14SZ94S5TLFHgIamuuGcA1G3OYVGxwORQXosoEE2OpTIg_AWFlr6yZP8kgsAh3uCqNhMZ7tnLNYG9y3w1wyWN6x-XdZNGI2dWjvVf-94EJ5vndvS1fBi1Yfv9KODMrEIuWyEfgLj50KbbI-a0v49h5x8Zuj08t/s3997/PXL_20230730_205530668.MP.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3997" data-original-width="2532" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwIQ14AM4qreNNakTACkSirj2JewOMaM14SZ94S5TLFHgIamuuGcA1G3OYVGxwORQXosoEE2OpTIg_AWFlr6yZP8kgsAh3uCqNhMZ7tnLNYG9y3w1wyWN6x-XdZNGI2dWjvVf-94EJ5vndvS1fBi1Yfv9KODMrEIuWyEfgLj50KbbI-a0v49h5x8Zuj08t/w254-h400/PXL_20230730_205530668.MP.jpg" width="254" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><b>Bonus exercise: standing anti-rotation press with anchored resistance.</b> I learned this one recently from my physical therapist. Either use an exercise band or a cable machine. Keep a wide stance, with slightly bent knees. Keep core stable. Stand and hold resistance band/cable with both hands that is anchored to your side. Press arms forward. Hold briefly, then bring back to your core. Repeat 15-30 reps until you feel a good burn in the side of your abs pointed away from the anchor point. Don't let your trunk rotate while doing this exercise. <br /></td></tr></tbody></table><p> </p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTEkpIrDhtNBnA2CuCuQwITmC3L3KzShN_ofc_yj2GwPfLt7PCvJFKKJVujG31Ykl3SAuhsorYP-R8erCm85Qsodnhv7qAagfijNapxYRdsAoOcKpRppbxGEB-_GHXaLFyhGA2BFNtrthwlWuW2gKGch574ahZ17kNQfZs4XAQ0D9rdtDBTJxbW_WFh2X7/s2944/PXL_20230730_205543251.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="2944" data-original-width="1541" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTEkpIrDhtNBnA2CuCuQwITmC3L3KzShN_ofc_yj2GwPfLt7PCvJFKKJVujG31Ykl3SAuhsorYP-R8erCm85Qsodnhv7qAagfijNapxYRdsAoOcKpRppbxGEB-_GHXaLFyhGA2BFNtrthwlWuW2gKGch574ahZ17kNQfZs4XAQ0D9rdtDBTJxbW_WFh2X7/w210-h400/PXL_20230730_205543251.jpg" width="210" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><b>Bonus exercise: dumbbell side bend.</b> This is one of my favorite exercises to do in preparation for a canoe race with portages (think <a href="https://www.redbull.com/us-en/events/urban-portage" target="_blank">Red Bull Urban Portage</a>). I find that a 30 pound dumbbell is about right for me. Here again I'm working my right abs. While tightening my right abs, I lower the dumbbell I'm holding in my left hand about 6 inches. Then squeezing my right abs, I raise the dumbbell back to neutral position seen in the next photo.<br /></td></tr></tbody></table><br /><p></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPvCPutW7Fzs510SiiRFbNE0e-t7i15Uh-ANdtwKwJ60BtHSGWSerPPfl-utg55dI2sCZqruu-5HIBN7Kh-M9OebuLtLL-R9XMLd7qMDapUzIjakvNYg-PDPl4QmOpau0KHy4hMbqvMrFlKh_mM0lD9bmI624eHPklKWNpup4wGlm9RX0xIB2pqlUAE6vK/s2916/PXL_20230730_205545673.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="2916" data-original-width="1369" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPvCPutW7Fzs510SiiRFbNE0e-t7i15Uh-ANdtwKwJ60BtHSGWSerPPfl-utg55dI2sCZqruu-5HIBN7Kh-M9OebuLtLL-R9XMLd7qMDapUzIjakvNYg-PDPl4QmOpau0KHy4hMbqvMrFlKh_mM0lD9bmI624eHPklKWNpup4wGlm9RX0xIB2pqlUAE6vK/w188-h400/PXL_20230730_205545673.jpg" width="188" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><b>Bonus exercise: dumbbell side bend. </b>I find that I get more from this exercise if I hold in this position for 3-5 seconds before I repeat. This is because even in this position the right side abs remained engaged in a static hold more similar to a plank.<br /></td></tr></tbody></table><br /><p>Start cranking out this (or some rendition of) workout once weekly and I’ll be back in a couple weeks with the next post.<span face="Arial,sans-serif" id="docs-internal-guid-a5e48b68-7fff-61d2-cc5f-dd1e7394dd6b" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;"> </span></p>Elspeth Ronnanderhttp://www.blogger.com/profile/05635392110588033027noreply@blogger.com0tag:blogger.com,1999:blog-1572647974447867713.post-88919695907999851162023-09-12T20:50:00.000-05:002023-10-06T18:47:50.436-05:00Secrets to Being a Faster Skier #3: Play on skis<p>This is largely intended for beginning or intermediate skiers who don’t feel comfortable on skis or rollerskis or who feel (or have been told) they look “stiff.” These are some precursor drills to true agility drills. At the end I’ve included some more advanced skills to play with technique. If you feel “too advanced” for these, I’d recommend going through them quickly just to make sure and then tuck them away to teach to newer skiers. <br /><br />Since it’s rollerski season, I’m going to go through these specifying rollerskis but they can easily translate into being on skis on snow. <br /><br />If you don’t feel comfortable doing these on pavement, do them on grass first and then progress to pavement. You can use these are a warm-up or do them after your warm-up. If you really don’t feel very comfortable, I’d recommend even repeating this during your session. </p><p></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtLbcm4E0tb2076zbJMNGTWdXaT-g3RAOU9vhgl2SxWguCAU3B0GehrSneCLiJe19UHNOAGstRZyA88NqINAWFFsHPK9bLjZy7ka3JaMRKwX8-abz687WQdNH-Nnm-Rs40RKQ08g0ybMSY_qWdgYNmghe0JC8tlj0CwiKBkgSBjf1GE3mEsYJx-8rP0Rbp/s2560/Jordan%20Headstand%202%5B1%5D.JPG" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="2560" data-original-width="1920" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtLbcm4E0tb2076zbJMNGTWdXaT-g3RAOU9vhgl2SxWguCAU3B0GehrSneCLiJe19UHNOAGstRZyA88NqINAWFFsHPK9bLjZy7ka3JaMRKwX8-abz687WQdNH-Nnm-Rs40RKQ08g0ybMSY_qWdgYNmghe0JC8tlj0CwiKBkgSBjf1GE3mEsYJx-8rP0Rbp/w480-h640/Jordan%20Headstand%202%5B1%5D.JPG" width="480" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Don't worry...we won't do anything quite this advanced:) Not sure who took this photo circa about 2006 of my friend Jordan who was cheering during the City of Lakes Loppet<br /></td></tr></tbody></table><br /><br /><p></p><p>First with poles off, go through the following drills: <br /><br />Side steps: simply step side to side (about 3 steps) without getting any glide.<br /><br />Weight shift: shift your weight from ski to ski, again without any glide.<br /><br />Make sure your legs are about shoulder width apart, you have rounded shoulders and a very slight hunch in your upper back. This is the “athletic stance.”<br /><br />Keep a “soft knee”. To achieve this, bounce on your skis. You shouldn’t get your skis off the ground but instead feel the flex in your rollerskis as you flex your ankles forward and you knees bend.<br /><br />Now shake out your arms by actively shrugging your shoulders and then letting them drop quickly.<br /><br />Double check, do you still have a soft knee? <br /><br />Swing your arms.<br /><br />Put your hands on your hips and twist from side to side. Your core should be tight but your knees should be soft. <br /><br />Bounce again.</p><p>Now grab your poles. Start by doing some lunges (works best on skate skis). <br /><br />Then do double pole starts: practice “falling” onto your poles and let them catch you. Don’t actually pole. Just let your poles catch you.<br /><br />Now balance on one leg and get a good knee bend, flexing at the ankle, like you would at the bottom of your V-2. <br /><br />Now do V-2 starts by practicing falling onto your poles on only one leg. Again, don’t actually pole so you can do a number of these. Just catch yourself with your poles after you crunch your abs and “drop” onto your poles.<br /><br />Finally, get on a grassy hill and practice just running up the hill. </p><p></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbHO9ZHs5sL79uoGgE9U6GKbOnaCgDULtKrvlzL7q3jGrWQIKcE1_K7NiAsUZzj2bt2jCKWJI5NsGWPExQlOp0Lp0uBn9i2jL9mJXlwGDauLpedVzP8wOr-0Z0GJM16wfAHp9cQb47w3VeCVdRfVcsYFoOkGvJOy1EO5MbgSH-zjZSzRXnY5I_B_IGwomf/s640/8L4A2988.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="427" data-original-width="640" height="268" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbHO9ZHs5sL79uoGgE9U6GKbOnaCgDULtKrvlzL7q3jGrWQIKcE1_K7NiAsUZzj2bt2jCKWJI5NsGWPExQlOp0Lp0uBn9i2jL9mJXlwGDauLpedVzP8wOr-0Z0GJM16wfAHp9cQb47w3VeCVdRfVcsYFoOkGvJOy1EO5MbgSH-zjZSzRXnY5I_B_IGwomf/w400-h268/8L4A2988.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">This is why we practice running on skis -- for those once-in-a-lifetime downtown sprints! Photo: Skinnyski.com</td></tr></tbody></table><br /> <p></p><p>Now you’re ready for the advanced drills:<br /><br />Try to do a speed skating start by taking quick skate steps without getting any glide. Try this first on a steep uphill. I honestly can’t quite get it. <br /><br />Play around with super slow V-2. Think about slowly bringing your non-gliding leg back under you.<br /><br />Do the “locked and loaded” drill whereby you pole with only your core but keep your arms locked out at about 90 degrees.<br /><br />Practice some slow but very powerful V-2 strokes.<br /><br />Here’s my latest “trick” which is doing “tuck the feet under” as I call it, used for world cup sprint starts. I’ve began implementing this into some of my general double poling, particularly up hills, and I feel some extra power and Ahvo tells me I look good:) </p><p></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggcHm0cpFxciIV907F0wjQu0X7BUCOom29SkfJ9ljUPlOpNEp13NmHnK716VkZBuLuRb5IZ2-zSPE79gM09lJQkM4adhLKnXQx06ZUVES2dQKFRookiHVTTkbV0xO39UrRBqskMt1kYlbV4WpbMoVPzsIBg5FCjalKGMnszmEixOhvP_9_4NKtqQ0SpSku/s544/double%20pole%20sprint%20start.JPG" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="539" data-original-width="544" height="396" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggcHm0cpFxciIV907F0wjQu0X7BUCOom29SkfJ9ljUPlOpNEp13NmHnK716VkZBuLuRb5IZ2-zSPE79gM09lJQkM4adhLKnXQx06ZUVES2dQKFRookiHVTTkbV0xO39UrRBqskMt1kYlbV4WpbMoVPzsIBg5FCjalKGMnszmEixOhvP_9_4NKtqQ0SpSku/w400-h396/double%20pole%20sprint%20start.JPG" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Screenshot from this year's video technique session w/ Ahvo where I'm practicing the tuck my feet under. Kinda blurry cause it's from a video.<br /></td></tr></tbody></table><br /><br /><br />And to appease Erik, end with the frog ski: double pole with your legs together and then let them drift wide. When they get about as wide as is comfortable, jump to bring your legs back parallel and pole again. <br /><br /><br />Happy playing!<p></p>Elspeth Ronnanderhttp://www.blogger.com/profile/05635392110588033027noreply@blogger.com0tag:blogger.com,1999:blog-1572647974447867713.post-50487870766677118702023-09-09T20:16:00.001-05:002023-10-17T19:47:09.972-05:00Secrets to Being a Faster Skier #4: Watch the prosYouTube some World Cup or World Champs or Olympic footage of sprints. I’ve embedded some links below as I discuss particular sprints. <br /><br />We’ll focus on sprints here because it shows agility, power, and tactics well in keeping with the theme of this blog series. Specifically note the following when watching the skiers:<br /><ul style="text-align: left;"><li>Their stability. They usually have their body weight directly over their skis. They rarely bobble. They rarely sway side to side. This is due to that side ab strength. </li></ul><p>Watch skate skiing. Note where they free skate. This is often done when coming off downhills onto flats. If you don’t see any free skating, the course probably isn’t conducive to this technique and consider watching a different race. <br /> </p><p>Next watch the agility and the “playing” on their skis.<br /></p><ul style="text-align: left;"><li>For skate sprint starts, watch how they tuck their feet behind them for the starting double pole.</li></ul><ul style="text-align: left;"><li>For classic sprint starts, notice how most athletes take a few quick running strides off the line.</li></ul><ul style="text-align: left;"><li>See how some skiers utilize the <a href="https://www.youtube.com/watch?v=orXgXEHvxfE" target="_blank">jump skate</a>. </li></ul><ul style="text-align: left;"><li>Watch how they <a href="https://www.youtube.com/watch?v=6zWbbB1xtvM" target="_blank">run up steep hills</a> on their classic skis. </li></ul><p>In the next post, I’m going to talk about skiing downhills. Specifically when watching the athletes note the following about downhills:<br /> </p><ul style="text-align: left;"><li>What they do before starting down the hill or as they crest the hill before the downhill. Usually they put in some extra power and even continue poling into the downhill.</li></ul><ul style="text-align: left;"><li>Tuck position is very aerodynamic.</li></ul><ul style="text-align: left;"><li>Watch their downhill cornering: step turns or skid turns. Pay attention to their arms. Note that they usually have their hands low.</li></ul><ul style="text-align: left;"><li>Note the occasional snowplows, standing up to decrease speed, and how Kleabo will step-turn around the burm where everyone else skids (particularly during the World Cup race in Les Rousses France in 2023. I was unable to find any video of this on YouTube though).</li></ul><p>And for the next-next post:<br /></p><ul style="text-align: left;"><li>Pay attention to their <a href="https://www.youtube.com/watch?v=DAMVU7vKX88" target="_blank">cornering technique</a> on flat terrain. </li></ul><ul style="text-align: left;"><li>See how often and fluidly they <a href="https://www.youtube.com/watch?v=5sFxolB5TdM" target="_blank">change tracks</a>.</li></ul><ul style="text-align: left;"><li>Note when they decide to use the different techniques (double pole, kick double pole, striding for classic and free skate, V-2, V-2 alternate, and V-1 with skating); see how this changes on different courses. </li></ul>Elspeth Ronnanderhttp://www.blogger.com/profile/05635392110588033027noreply@blogger.com0tag:blogger.com,1999:blog-1572647974447867713.post-17345376803109570452023-06-24T18:45:00.000-05:002023-06-24T18:45:01.182-05:00The Chippewa Triathlon<p>Twenty-one years ago, at age 17, I participated in my first <a href="http://www.chippewatriathlon.com/" target="_blank">Chippewa Triathlon</a>. The experience had such a profound impact on me <a href="https://elspethronnander.com/book/" target="_blank">I devoted an entire chapter in my memoir to this race</a>. Over the next decade plus, the Chippewa Triathlon was a regular on my calendar, but then in 2016, I stopped the annual trek to Cass Lake, and haven't missed it much. It's been so long since I've done the Chippewa, I wasn't even blogging back then. </p><p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzMSKRtJEtCCjCksus1BDCYx-_F5YD6x9OiK1A6pnOvG7_VCsEbIqMQCTozpvlEzlJD6MCJ3o7UWOhsg9jm_fbqStww7D39WA3fI9Acka1c9tsC5amDrVTSRzvLau-R2wCGepWTYmrVHW4oGa5fkZUK7qRodoOv1ie4zGp_54U1f4gAs192PI7TkUZ8xoV/s1017/chipc04.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="678" data-original-width="1017" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzMSKRtJEtCCjCksus1BDCYx-_F5YD6x9OiK1A6pnOvG7_VCsEbIqMQCTozpvlEzlJD6MCJ3o7UWOhsg9jm_fbqStww7D39WA3fI9Acka1c9tsC5amDrVTSRzvLau-R2wCGepWTYmrVHW4oGa5fkZUK7qRodoOv1ie4zGp_54U1f4gAs192PI7TkUZ8xoV/w400-h266/chipc04.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Kathryn and I paddling the Chippewa '04 edition in a borrowed wood racing canoe! </td></tr></tbody></table><br /></p><p></p><p></p><p>The Chippewa Triathlon course has changed little over the past two decades. While touted as 50 miles total in distance, it has become less than that throughout the years. The canoe/paddle leg is still the same and follows an old trading route from Pike Bay to Steamboat Lake with annual slight course re-directions based on wind and water levels. The bike course has been slightly shortened and includes a mix of paved bike trail, gravel roads, logging roads, and "single track." The run course has also been chopped since my first year, now down to a meager 5.5 miles. </p><p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiO2BXIHtSWrBixPYn48bw0Gx0-oo7XvDQCGu0dV9M7Ze5HeMVRamo_guyUfHo-1hW_TCDHefSHBftPm7DZKB7tJzUH9LOqxbF6A20PFXM5ziXVdTtiNR669ll2TaWlyZo8JXAQilRPT3TSwaezM4EJ1aAaND7-mfJqU2fNwnMZZ87wucgSGTZdi6lUroxU/s796/Chippewa%20course.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="796" data-original-width="615" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiO2BXIHtSWrBixPYn48bw0Gx0-oo7XvDQCGu0dV9M7Ze5HeMVRamo_guyUfHo-1hW_TCDHefSHBftPm7DZKB7tJzUH9LOqxbF6A20PFXM5ziXVdTtiNR669ll2TaWlyZo8JXAQilRPT3TSwaezM4EJ1aAaND7-mfJqU2fNwnMZZ87wucgSGTZdi6lUroxU/w494-h640/Chippewa%20course.JPG" width="494" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Official Chippewa Triathlon course from the website.<br /></td></tr></tbody></table><br /> <br /></p><p></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2YZ6TAvS5vLhG7ZjJgaSyKHm9yMIGVcWQ5hW2NI6zhJNShTbwBQxp6gb_370zx75EGMuDY-KFmyUYI75PVIlgO6NN-9TWuVoDeEb2X6vwkcLhWUnRzMggfuUN2DDCNipCP0iZo34bolM0G-CacGAniNQjlCTGgxPz0H_HXZcbP9d_fxyxRvjrZJRdow/s668/05finish095.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="668" data-original-width="445" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2YZ6TAvS5vLhG7ZjJgaSyKHm9yMIGVcWQ5hW2NI6zhJNShTbwBQxp6gb_370zx75EGMuDY-KFmyUYI75PVIlgO6NN-9TWuVoDeEb2X6vwkcLhWUnRzMggfuUN2DDCNipCP0iZo34bolM0G-CacGAniNQjlCTGgxPz0H_HXZcbP9d_fxyxRvjrZJRdow/w266-h400/05finish095.jpg" width="266" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">At the finish. Probably '05.<br /></td></tr></tbody></table><p><br /> Back in 2016, I needed a break from training for three different sports and rollerskiing. I was relatively new on the Vakava Racing Team and trying to get the hang of classic rollerskiing. Plus, I didn't miss the run-with-your canoe portages, the poison ivy, the "loon shit," the mosquitoes, sinking my bottom bracket, the sand caked on my water bottle nozzle, heaving my bike over giant down trees, the dead jog after getting off my bike, and running in the ditch along a sunny Highway 2 through the poison ivy.</p><p> </p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiW6g-E96joYchxAU7oZ0tdsSN1xLHFH278_PJtYyNf4VFqKT1zElOnBuo8LFN44snRJQm6Q-eJbQ142hxOoZvo0VLPRC2q4VXsiARlXGv3oMUt0-NuxOIa9PlYaBjY77hXQV0GpR0GvVk9o2ml2a1JehVxxUHzVKsG62zUTp8YDsuHHrnKcleRsW7gbMJN/s1125/04steamboat54.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="750" data-original-width="1125" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiW6g-E96joYchxAU7oZ0tdsSN1xLHFH278_PJtYyNf4VFqKT1zElOnBuo8LFN44snRJQm6Q-eJbQ142hxOoZvo0VLPRC2q4VXsiARlXGv3oMUt0-NuxOIa9PlYaBjY77hXQV0GpR0GvVk9o2ml2a1JehVxxUHzVKsG62zUTp8YDsuHHrnKcleRsW7gbMJN/w400-h266/04steamboat54.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Ha, often felt like I spent more time off the bike than on it!</td></tr></tbody></table><br /><p></p><p>But this is arguably why the Chippewa is so great. It's not one of those Tough Mudders or Warrier Dashes, It's the real deal. Just the participants in a national forest with "route finding" labeled as part of the "fun." And it's ridiculously cheap. The first year I did it, my partner and I took a wrong turn on the canoe. The last year Erik did it, he and fellow Vakaver Craig took a wrong turn on the last portage and added 20 minutes to their time. </p><p>I've been thinking about getting back into the Chippewa for a few years now. This year, after an eight year hiatus, I returned, largely inspired to do it
as a relay team with my bro biking after he went to sign up for the
<a href="https://www.lutsen99er.com/" target="_blank">Lutsen 99er</a> and found it sold out. My bro was our biker back in 2002 when my friend Kathryn and I teamed up in the canoe for our first ever Chippewa. Since then, he's eeked out a few doubles finishes, but mostly he's just posted the fasted biking leg on relay teams for several years.</p><p> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAcskKI44QOY3cKqs2cr7c75fQCvB0Te4RNRBXhgyLvIOuHSSCbY1RFUZ8aK_5fPjidWZMk2eqxsVdHLxByh9VIc9wUz0w5DrYxohMBAflzFYMp_h66F8JhFmDnPq9PztirIAlIQGApsOHgENfeL7YRUr0cpMOjiuHFzs-dQMcQKwt1EJqh4iwHBGRzNK5/s891/03bike35.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="666" data-original-width="891" height="299" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAcskKI44QOY3cKqs2cr7c75fQCvB0Te4RNRBXhgyLvIOuHSSCbY1RFUZ8aK_5fPjidWZMk2eqxsVdHLxByh9VIc9wUz0w5DrYxohMBAflzFYMp_h66F8JhFmDnPq9PztirIAlIQGApsOHgENfeL7YRUr0cpMOjiuHFzs-dQMcQKwt1EJqh4iwHBGRzNK5/w400-h299/03bike35.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">My bro on the bike course in the early years. <br /></td></tr></tbody></table><br /> So we decided that Erik and I would paddle, my bro, Leif, would bike, and in the end, we ended up tag-teaming the 5.5 mile run as we're all kinda gimpy runners these days. </p><p>The Chippewa Triathlon has been labeled "A Paddler's Tri" and historically has largely attracted the canoe racing crowd that has significant overlap with the cross-country ski racing crowd. The best canoers do so in skinny racing boats with carbon fiber paddles. While Erik and I essentially have this equipment, we've never been able to break into the canoe racing scene. We're much more efficient at slightly slower but all-day-steady paces. This year, as we have the past few years, we've spent our spring focused on canoeing, but mostly have been <a href="https://elspethronnander.com/2023/05/18/canoeing-minnesotas-crow-river/" target="_blank">paddling new rivers</a> and haven't done many intervals. Yes, real canoe racers do paddling intervals. So while we'd spent some 70 hours in the canoe together this year before the "Chip," we didn't exactly have big expectations for the canoe leg.</p><p> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioox0687HNyKmuo5J3Obglr1j9AQz-8cUdl4JLgc4FL2KwxjoyXRh9jZwxh9ae4TP9ewOJU1N7kbcJ2sw-Xf4R--dL1ATkdc8uhoywBr6fzcOHivOwHEb3HAul4YdjbnThaT-V2PUsw1ON0iHeUkiu7dlHTMl7idGzNKkg1r1-u0ocLuBQkMO200z9HTuw/s900/chippewa.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="674" data-original-width="900" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioox0687HNyKmuo5J3Obglr1j9AQz-8cUdl4JLgc4FL2KwxjoyXRh9jZwxh9ae4TP9ewOJU1N7kbcJ2sw-Xf4R--dL1ATkdc8uhoywBr6fzcOHivOwHEb3HAul4YdjbnThaT-V2PUsw1ON0iHeUkiu7dlHTMl7idGzNKkg1r1-u0ocLuBQkMO200z9HTuw/w400-h300/chippewa.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">I believe this was the second year Kathryn and I canoed together, '03. <br /></td></tr></tbody></table> </p><p>Saturday June 10th, 2023, Chippewa Triathlon Day, dawned cloudy with a strong wind from the northeast. Race organizers decided about 15 minutes prior to the 7 am gun, to start the race in the more protected Pike Bay, rather than the traditional start in Cass Lake proper by the wayside rest. This created quite the confusion and difficulty getting in the canoes due to waves. Once most of the boats were assembled, we kept waiting for an official start but none came and we kept waiting. Finally about 7:10 am someone in the field yelled "let's go!" and the race went off.<b> </b>Erik and I were already behind as we had tucked into some weeds out of the wind rather than waiting in the main pack. After a frenzied few minutes of high turnover and falling behind, I told Erik we should just settle into a good rhythm and not burn ourselves out. Erik and I are both "come from behind" athletes in general and our strength is usually in the second half when we pass people who went out too hard. </p><p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFzzvh_n9dUWZef6EcYeYypJfHtjOdT6Ece4zlT6YCeC5N3pqkbO0deFIAfQCuX6ZxDzV3umrbkdcVXKKA-TptNM2uIZp6W1GrmXhBBgt2Sa3q1wDgv_SeivjKTOsbzyfYOqP8peHVhSYPAjGN0grjjMbdIICxFkKotPKNxGUezm6NRzYwme0udTPnHTKe/s900/chipstart04.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="600" data-original-width="900" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFzzvh_n9dUWZef6EcYeYypJfHtjOdT6Ece4zlT6YCeC5N3pqkbO0deFIAfQCuX6ZxDzV3umrbkdcVXKKA-TptNM2uIZp6W1GrmXhBBgt2Sa3q1wDgv_SeivjKTOsbzyfYOqP8peHVhSYPAjGN0grjjMbdIICxFkKotPKNxGUezm6NRzYwme0udTPnHTKe/w400-h266/chipstart04.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Chippewa Triathlon start 2004<br /></td></tr></tbody></table><br /> So we settled but were still paddling hard. All the racing boats were long gone and we were paddling by a few solo kayaks and stock boats (canoe lingo for Minnesota IIs). We paddled next to two women and a number of mixed boats while Kerrie Berg and Andrea Patton (one of my contemporaries from high school) kept up a sizeable lead on us. Due to the wind, we followed the east shore of Pike Bay which adds a bit over a mile to the course.<b> </b>There were some giant pink flamingo floats serving as our course markers which were more fun and provided better visual guides than the traditional milk jugs often used. By the time we made it to the first pink flamingo, a little over a mile into the canoe leg, our serious canoe racer friends Emily and Chris were already out of sight. </p><p>As we turned south along the eastern shore, we began to slowly drop the canoes behind us and catch up to the pack in front of us. We were nearly done with Pike Bay before we finally passed Andrea and Kerrie. It's crazy cause these women are my rivals in skiing and when I'm doing well I can keep up with Kerrie for quite awhile (haven't directly raced Andre in a few years). Erik is a much faster skier than both of these women. But in the canoe, even though they paddled a stock boat with wooden bent-shaft paddles (that Erik taught them how to hold before the start), and this was their first time in the boat together this year, and they didn't have foot braces, and kept zigzagging their steering, they were still stronger than us for 4 miles! </p><p>Alas, as we finally passed them, I vowed I'd make Erik do 30 pull-ups before dinner every night. When paddling doubles, it's easy to blame the other partner for being slow. Maybe it's Erik, maybe it's me, maybe we're both weak paddlers.</p><p> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJo-Oj7H8uawdGOrWKkRSkiUTAKL0v24cnbHSfRqF4DJLoxAHPQ7scsycZJopSCTo34yU8K_iOy0fssfn6CRjjXLSgB5Uo1aBSuMRXPqcvht4m07Y1AEluYRBj_Iyuhy5VesHj16psqALLPc49_L8bqRhYJfKTgyFyNzM7yQYs1qqFViOvmNRY66E515MV/s450/Leif%20and%20Matt%20chip.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="337" data-original-width="450" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJo-Oj7H8uawdGOrWKkRSkiUTAKL0v24cnbHSfRqF4DJLoxAHPQ7scsycZJopSCTo34yU8K_iOy0fssfn6CRjjXLSgB5Uo1aBSuMRXPqcvht4m07Y1AEluYRBj_Iyuhy5VesHj16psqALLPc49_L8bqRhYJfKTgyFyNzM7yQYs1qqFViOvmNRY66E515MV/w640-h480/Leif%20and%20Matt%20chip.jpg" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">More archives: Leif doing the Chippewa w/ Matt Grundy in 2005. Photo: Judy Grundy. Leif got that lifejacket at Sears in what is now the big Midtown building in Minneapolis.<br /></td></tr></tbody></table><br /> Anyway, at the south end of Pike Bay we made it to the very short portage into Ten Section Lake. Here a whole crew of volunteers were on hand to make sure we dumped out any water from our canoe and toweled off our boats to prevent invasive species upstream. Then we embarked on the poison-ivy infested portage to put-in on Ten Section Lake. This lake is super short and we tried to pass a couple boats unsuccessfully before heading into the slew towards Moss Lake. </p><p>From my recollection, the slew is a thick channel that we usually shove our way through and then eventually get out and portage through some mud on the left side. This is where I lost my water shoe the first year I did the Chippewa Triathlon. The local canoe club paddles this section of the course the Tuesday before the race and this year warned that we would not be dry by the time we got to Moss Lake. I had decided to wear my <a href="https://elspethronnander.com/2020/06/25/backpacking-and-packrafting-gates-of-the-arctic-national-park/" target="_blank">Alaska boots</a> that are only knee high and really didn't want to go through water deeper than that. So when we couldn't paddle the canoe any farther, we got out of the boat. I gingerly walked along the side on some thick swamp grasses while Erik pushed and shoved the canoe up the slew. Sometimes he was only a foot deep in muck, but several times the footing underneath him gave way and he sunk to his crotch. </p><p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9WQpWOD7YWXnEbsrn8qPV5_FSSklekHpMw4BVBWUEPSN0THAoAkeJqIzfhemzYgghNzUP8F9ddHz_JMA4rTIYiE2ePdmgHYZvVo08NjAS98XQluHChQByoy_xSnVoZUbPEk5Z6iKzkK-r6F9PZ-GGNVbhShDiwRh6npB6a87IsCIiQZmqHgRjbnJnrmDv/s993/Chippewa%20Triathlon%201.jpeg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="713" data-original-width="993" height="461" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9WQpWOD7YWXnEbsrn8qPV5_FSSklekHpMw4BVBWUEPSN0THAoAkeJqIzfhemzYgghNzUP8F9ddHz_JMA4rTIYiE2ePdmgHYZvVo08NjAS98XQluHChQByoy_xSnVoZUbPEk5Z6iKzkK-r6F9PZ-GGNVbhShDiwRh6npB6a87IsCIiQZmqHgRjbnJnrmDv/w640-h461/Chippewa%20Triathlon%201.jpeg" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Dave Harrington paused in the middle of his race to capture this wicked photo in the slew this year.<br /></td></tr></tbody></table><br /><br />Erik thus became a bit frustrated that I was wearing those Alaska boots and didn't want to get too wet but I'm pretty sure his solo heaving was more effective than had I been trying to help and taking baby steps. </p><p>I ended up behind Erik on the portage and so carried the stern. When we went to put-in on Moss Lake it just made sense for me to jump in stern so even though it's not my strong suit, we traded for that small lake. This also meant that when we did the next portage, a half miler, I got to carry the stern which we've both determined is easier than carrying the bow- probably because the stern walls aren't as high. Our plan was to run the portages but this one was single track and the stock boats in front of us weren't running, so after awhile we just ended up walking which was frustrating cause otherwise we could've made up some time. </p><p>We put in relatively quickly on Twin Lake and were duking it out with a team of doubles men in a Minnesota II but they got in front of us for the "Beaver Dam" between Big and Little Twin Lakes and we ended up doing this super slow with me trying to not sink my boots and we lost a bunch of time. At least we made it up on the next short portage that we ran. </p><p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSpZWncVNQUy858z-syK4euUkp9OOQc79-IrpZpLi8YwF0FW1O2PZFCX39YPp61_xj_iAnH6tmhcr5KEL-CyRkxh2fURT04slEvSOMnC3A6Q9jJmGf7UZ5yLg_Cx-gQZ0tYjgO3KgcE-dZ3bA6ohvZJ6WGDS1Zn2raJ2s2_VrZ4XUm2bxoEM0Pn7X7gpHZ/s800/Chippewa%20Triathlon%203.jpeg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="800" data-original-width="499" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSpZWncVNQUy858z-syK4euUkp9OOQc79-IrpZpLi8YwF0FW1O2PZFCX39YPp61_xj_iAnH6tmhcr5KEL-CyRkxh2fURT04slEvSOMnC3A6Q9jJmGf7UZ5yLg_Cx-gQZ0tYjgO3KgcE-dZ3bA6ohvZJ6WGDS1Zn2raJ2s2_VrZ4XUm2bxoEM0Pn7X7gpHZ/w400-h640/Chippewa%20Triathlon%203.jpeg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Another gem by Dave Harrington. Erik and I were duking it out with this
guy (and probably his son) just about the entire race. They got in front
of us in this slew and Erik and I are right behind.</td></tr></tbody></table><br /> After paddling across Lake Thirteen, we took off on another portage. The first part of this follows a gravel road and I was hoping to run and make up time but Erik made a rookie mistake of not securing his paddle when we went to dump out extra water AND the teams in front of us were annoyingly running this part of the portage so we never quite caught them. The second part returns to the woods for some single/double track and we were right on the heels of a large group for the next lake, Little Moss. This is a small lake and soon we were in a line at the west end where there's a "boardwalk" to get out on. Fellow Vakaver, Maria, was doing solo canoe and holding up everyone, finding it difficult to hoist her canoe onto her shoulder while slipping on the boardwalk. </p><p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSGQ5oESNjimniZST-mU1lj5o4Un2vsZe8zOWWw0RBKhAvNzqdS0X2V45HN8CKnJWWQqlYp5XS4I2B3jfu_Cj8IXvFdLXPhrg-XD3J4N9bkRx_a7CUfyLyLmdWj_rVbjcvIH8oVww7nENThOlrODdwkh9dpIWZ74SCPxiTDfsDWEVanJUVLUgaXCZrwjBp/s450/canoebike41%5B1%5D.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="337" data-original-width="450" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSGQ5oESNjimniZST-mU1lj5o4Un2vsZe8zOWWw0RBKhAvNzqdS0X2V45HN8CKnJWWQqlYp5XS4I2B3jfu_Cj8IXvFdLXPhrg-XD3J4N9bkRx_a7CUfyLyLmdWj_rVbjcvIH8oVww7nENThOlrODdwkh9dpIWZ74SCPxiTDfsDWEVanJUVLUgaXCZrwjBp/w400-h300/canoebike41%5B1%5D.JPG" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Kathryn and I in action getting out of the boat.<br /></td></tr></tbody></table><br /> The bow paddler in front of us got out on the boardwalk but the stern paddler in front of us jumped out too soon and sunk to his chest. I got onto the boardwalk and so did Erik. We pushed the canoe alongside us as the slippery boardwalk sections sunk as we stepped onto them. At the end of the boardwalk we picked up our canoe and began running, for this the longest of the portages. It was on this portage back in 2015 that Craig and Erik had taken a wrong turn. We didn't take any wrong turns this year, but my arms were getting tired holding the canoe and when to give my arms a break I put the canoe up on my shoulders, the pain was almost unbearable. </p><p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheMV8IH-SXSIE3v5mKPJ79QqBrowdHShOVWvSa_PHezR5BQPMGTTHiJFZL4iRMQpsUgQqtaIzvZWl3qf7Y4jrjbCfJT88FkVG3g8Ar0siKX5VCE1lwzBzQjEbHcputCUsgTJETfvnzkpvjrYlxNhwk0FFyqqyEqiFffd-WalWa4O36U5UcqgiXl52a6YWB/s891/tippecanoe.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="666" data-original-width="891" height="299" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheMV8IH-SXSIE3v5mKPJ79QqBrowdHShOVWvSa_PHezR5BQPMGTTHiJFZL4iRMQpsUgQqtaIzvZWl3qf7Y4jrjbCfJT88FkVG3g8Ar0siKX5VCE1lwzBzQjEbHcputCUsgTJETfvnzkpvjrYlxNhwk0FFyqqyEqiFffd-WalWa4O36U5UcqgiXl52a6YWB/w400-h299/tippecanoe.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">My bro paddling bow w/ Steve Collison in stern. A couple decades ago.<br /></td></tr></tbody></table><br /> Finally we made it to Portage Lake but there was another traffic jam putting in off the rickety old dock. The mosquitoes started attacking us at the end of every portage as we got back in the boat and even followed us a ways into the lakes. Eventually we got in and paddled Portage Lake. We'd practiced the next part, called the Snake Pit, a brief meandering stream paddle, two days prior and knew we would be good at it but unfortunately we couldn't paddle hard enough to pass any boats on Portage Lake and so ended up behind in the queue. This was obviously frustrating as we had to slow down a number of times to wait for the boat in front of us to navigate a 90 degree turn. After some patience, we passed three boats to come in first amongst our group although the timers couldn't make out our number on the canoe so the results don't show this (the Chippewa isn't fancy enough to have chip timing).</p><p> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkueupJHeu4D0O94iqbnWAZ6yvuEyEbP9xQc4rpc1xToJV0hw9UHH_Ya5cRHdgHMo3OuhD48Tq7oVX_bj5IQNWA9sRrQONx3lOR2GvFPlz8Gbu3xdRWwXz_vuZdmXLSQpdYbZzIWF7HU7O9QGcUg2Fwq4_9HroRs_Z3GY7Z5uujYm0PDGjPQpcWfQZrHZl/s964/Chippewa%20Triathlon%202.jpeg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="964" data-original-width="910" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkueupJHeu4D0O94iqbnWAZ6yvuEyEbP9xQc4rpc1xToJV0hw9UHH_Ya5cRHdgHMo3OuhD48Tq7oVX_bj5IQNWA9sRrQONx3lOR2GvFPlz8Gbu3xdRWwXz_vuZdmXLSQpdYbZzIWF7HU7O9QGcUg2Fwq4_9HroRs_Z3GY7Z5uujYm0PDGjPQpcWfQZrHZl/w604-h640/Chippewa%20Triathlon%202.jpeg" width="604" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Another Dave Harrington special, showing a couple different styles of canoe portaging on the portage between Lake Thirteen and Little Moss.<br /></td></tr></tbody></table><br /> From here my bro took off on the bike and set a blistering pace. Erik wasn't even ready for him when he came blazing into the transition area. Then Leif and I quickly loaded up his bike to meet Erik about two miles into the run where I would take over. The Chippewa doesn't really have many rules and we were signed up as a competitive 2-4 person relay team (there aren't even separate categories for gender), hence there are no rules against splitting up the run. Still trying to rehab my posterior tibial tendonitis, I haven't been running much. When Erik gave me the tag it was on my favorite section of the run course- a wooded low maintenance gravel road with a bunch of driveways to cabins on the lakeside. I took off super fast downhill and by the time I got to some rough single track (branches on the ground and hitting branches on the side), I had to slow down a bit. I was able to run steady though as I made my way through the first campground, then onto the paved bike trail, and then the last road where I saw my bro ready to relieve me. I definitely picked it up then. In the final 1.5 miles or so my bro was able to hold off a few fast-charging runners behind him. We finished second in the team division. </p><p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgY1z0sHPQD6lDyG0qHtOIBDlY9XZl5fnlF8F1N-U1njccqMNuZFJjKyz_SlxyT1ZR40__tM40HgDviHYYwB52tkD7L_nX4rY3aTdvg013NoYiBpCiHLTs5sG9Mnv-kbTR6eDKY1iWn4t4vTiCuP_z3D6QuuxWtVZVsEOh51r2gDvKGoj6fcobecw774wBG/s665/Chippewa%20Garmin%20Course.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="665" data-original-width="590" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgY1z0sHPQD6lDyG0qHtOIBDlY9XZl5fnlF8F1N-U1njccqMNuZFJjKyz_SlxyT1ZR40__tM40HgDviHYYwB52tkD7L_nX4rY3aTdvg013NoYiBpCiHLTs5sG9Mnv-kbTR6eDKY1iWn4t4vTiCuP_z3D6QuuxWtVZVsEOh51r2gDvKGoj6fcobecw774wBG/w568-h640/Chippewa%20Garmin%20Course.JPG" width="568" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">My Garmin track of this year's canoe course: 14.10 miles. 3 hours and 3 minutes.<br /></td></tr></tbody></table><br /> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1vXDiyrJ3jfTasvVBEiMsachD09Bpz0U3APUKfhdS9NTRe7yjfYSLNM9bi0d5SkfhlRtsTMaoQB_wxZf3JLMFuBCDOGiWCbGaWvRMKAXqG4mYEIIeuDgvQiOS-_7fMxpBN-yw7n96r1WykBv7AmtLijIAFGwmnmUAeuyweII2lb_gflJ2HlR1DG4Y8o2f/s1245/Chippewa%202023%20my%20run.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="708" data-original-width="1245" height="364" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1vXDiyrJ3jfTasvVBEiMsachD09Bpz0U3APUKfhdS9NTRe7yjfYSLNM9bi0d5SkfhlRtsTMaoQB_wxZf3JLMFuBCDOGiWCbGaWvRMKAXqG4mYEIIeuDgvQiOS-_7fMxpBN-yw7n96r1WykBv7AmtLijIAFGwmnmUAeuyweII2lb_gflJ2HlR1DG4Y8o2f/w640-h364/Chippewa%202023%20my%20run.JPG" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">And my run track.<br /></td></tr></tbody></table><br />So, what did I think about my return to the Chippewa????</p><p>Well, I was really glad to not bike because at the end of the canoe leg, all I wanted to do was get in some clean lake water and wash off. Both Erik and I ended up with super dirty, mud-stained clothes (don't wear you're good clothes), and lots of stuff to wash and wash and wash. Neither of us got poison ivy. Running shoes with tall socks is best for the canoe. And running with a canoe still sucks.</p><p>We also are not gifted canoers. My old high school friend, David, who had inspired me to do my first Chippewa Triathlon and who I hadn't seen in 15 years since he moved out west, was volunteering at the event and when I told him I was going to start making Erik do 30 pull-ups before dinner he said, "Wow, so that's how your relationship works." Now, I was thinking that 30 pull-ups isn't very many since I do 100 pull-up session monthly and this made me realize I have a pretty deranged sense of a normal number of pull-ups. But in the end, it's debatable how much doing a bunch of pull-ups helps with canoe strength. </p><p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbqtdVmJcETA71kKmSaOJKFHVe65RD7pzkr6qfLjswt5Bwrt1lDsWc5ouNMOWLxeSEQVVAOlH95Xj5a-xeZj8xsXVaJ7JG4Bdu4NQJJHCJ-61DVhS6WOQniYWD-c-uoYztcJPNeQKqAiTCDXMilNfdbcgc7lhILcTki0uxFwvZhAOy4cQKV0I8sML5ujef/s450/Dave%20Grundy%20Chip%2005.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="337" data-original-width="450" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbqtdVmJcETA71kKmSaOJKFHVe65RD7pzkr6qfLjswt5Bwrt1lDsWc5ouNMOWLxeSEQVVAOlH95Xj5a-xeZj8xsXVaJ7JG4Bdu4NQJJHCJ-61DVhS6WOQniYWD-c-uoYztcJPNeQKqAiTCDXMilNfdbcgc7lhILcTki0uxFwvZhAOy4cQKV0I8sML5ujef/w640-h480/Dave%20Grundy%20Chip%2005.jpg" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">I dug deep to find this photo of David finishing the Chippewa Triathlon in '05. Photo: Judy Grundy<br /></td></tr></tbody></table> </p><p>As an aside, there's a huge upside to knowing the Chippewa Course. I wrote this entire report without looking at any maps. That's how ingrained the course is for me. My bro, fastest bike time, also said this is a huge advantage. There's definitely a big learning curve to doing the Chippewa and despite considering myself a washed up veteran, still feel I have a lot to learn. <br /></p><br /><p><br /></p><br /><br />Elspeth Ronnanderhttp://www.blogger.com/profile/05635392110588033027noreply@blogger.com0tag:blogger.com,1999:blog-1572647974447867713.post-8767877726921482322023-05-21T12:04:00.000-05:002023-05-21T12:04:07.748-05:00Spring in Norway - Act 2, Lillehammer and Birkebeinerrennet<p> <span> </span>After our trip to Bergen we changed trains in Oslo and continued north to Lillehammer, arriving Wednesday evening. We were a bit delayed getting in to Oslo, so we really had to race to get our skis from the storage locker and jump on to our next train, but we made it. I picked up a head cold while we were in Bergen and was pretty wiped out after a long day on the train, so when we got to our AirBnb I pretty much went right to bed. Eva walked to the grocery store to buy me some soup.</p><p> The next morning we hopped on a bus from Lillehammer up to Sjusjoen and got our first look at the race course for Birken, the Birkebeinerloype. We met Erik Hendrickson and a couple other Minnesotans, Taylor and Marianne, to ski a loop up in Sjusjoen. Then Eva and I were going to ski the race trail down to Lillehammer. We had heard from several people that it would be a good idea to preview the long and occasionally steep downhill at the end of the course before racing it. </p><p><span><span> The weather in Sjusjoen was wonderful, we really got lucky with weather our whole trip I feel, or maybe that's just how it is in the spring in Norway. The race course is easy to find, it is 40' wide where it goes through the Sjusjoen stadium, and there were people at work setting up sponsor banners, timing equipment and building snow chairs for the weekends races. The terrain was not what I had expected. In Oslo and Bergen most of the trails were though the woods, and didn't feel that different from trails in the US. In Sjusjoen the terrain was much more open, with stands of trees and a lot of open ground; much more of an alpine feel. The trails themselves were also different, all the trails were wide and the grooming was amazing. The 4 enormous groomers sitting on the side of the trail in the stadium area are a good clue as to why. It also helps that they seem to regularly get fresh snow that packs well and are far enough North that even the mid March sun doesn't transform it very quickly.</span></span></p><p><span><br /></span></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLzqSOcl4lSn44T8vlLVnst6EqbkyqQCZZrWakah6WIDqZYwRnWpTzxVvY1n59fj2fPIGSmcS5OTYwxvga1xnjGYv_HN0hxL2BZRUPRwHMh8iPPO6A_GYC5pok_dptimRHoEcnRLJR4ZIIICj8eGq15ISsESYNPxIVjIIpHNQ_QG94E5YY7MlQQQYV/s2464/PXL_20230316_094544257.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="2464" data-original-width="2073" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLzqSOcl4lSn44T8vlLVnst6EqbkyqQCZZrWakah6WIDqZYwRnWpTzxVvY1n59fj2fPIGSmcS5OTYwxvga1xnjGYv_HN0hxL2BZRUPRwHMh8iPPO6A_GYC5pok_dptimRHoEcnRLJR4ZIIICj8eGq15ISsESYNPxIVjIIpHNQ_QG94E5YY7MlQQQYV/s320/PXL_20230316_094544257.jpg" width="269" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Minnesotans in Sjusjoen</td></tr></tbody></table><p></p><p><span><span> I feel like it's been a while since I've spent much time skiing somewhere completely new, so there was a great novelty factor for this first ski. Norway has an amazing interactive app/website that has all of their ski trails on it at <a href="https://www.skisporet.no/map/61.5920263/11.1895752/8" target="_blank">Skisporet.no</a>. In addition to being a great navigation tool it provides a bunch of useful information such as when they were last groomed (including realtime movement of the groomers while they are out), if it is groomed for skate, classic, or both, what the elevation profile of each segment of trail is, and where there are road crossings, bus stops, cafes, and other places of note. As much as I love Skinnyski this website is in another league as far as trail info.<br /></span></span></p><p><span></span></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0n5ZiGWLAzGT0HuCK9a_eGrMG6NKdDMYIJSqUMLygpd-ncNmLgKe7YZXDYxBABL3yJrdaCrAegkjpJvok40knYlYE98UQGtFlWvmYGmf0hTJuiGsMmLd7WG_DDCxWPF9sYqJrmWdU-jVvPYlkZv4FyTqbLNRsNx0R6U96L-pIEyKjgEDAR1zMItVo/s1036/2023-04-22%2009_55_02-Skisporet%20-%20Live%20preparation%20status%20of%20ski%20slopes.png" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1036" data-original-width="957" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0n5ZiGWLAzGT0HuCK9a_eGrMG6NKdDMYIJSqUMLygpd-ncNmLgKe7YZXDYxBABL3yJrdaCrAegkjpJvok40knYlYE98UQGtFlWvmYGmf0hTJuiGsMmLd7WG_DDCxWPF9sYqJrmWdU-jVvPYlkZv4FyTqbLNRsNx0R6U96L-pIEyKjgEDAR1zMItVo/s320/2023-04-22%2009_55_02-Skisporet%20-%20Live%20preparation%20status%20of%20ski%20slopes.png" width="296" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Ski Trails around Sjusjoen - Real Time</td></tr></tbody></table><p></p><p><span><span><span> We skied the opposite direction of the race for a while, then turned on to another trail that looped around and back to Sjusjoen and linked back up with the race trail right where it dropped under a road and into one of the steeper sections of the downhill. Eva and I continued down, the other skiers in our group took a different trail back to the stadium.</span></span></span></p><p><span><span><span><span> The section of downhill right after leaving Sjusjoen is probably the fastest section of the race course. This was the only part of the downhill I was out of the tracks for, and I probably could have stayed in if I'd been a bit more brave. There were several places over the next 10k down to Lillehammer where I got a bit nervous about how much speed I was carrying, but much like rollerskiing down Trading Post in Afton it is just a matter of trusting that things will level out eventually and you'll be able to bleed off some of that speed. It was super fun spending so much time in a tuck just zipping downhill and around gradual corners. We dropped out of the open Tundra and back into the pine trees and before we knew it we were in the Lillehammer stadium where the race finishes. This was the opposite side of town from our AirBnb though, so we continued our ski on a trail up in the hills above the city and after one more long exciting downhill (with a narrower trail and less recent grooming than the Birkie course) we ended up at a trail head only a few blocks from where we were staying.</span><br /></span></span></span></p><p><span><span><span><span><span> That afternoon we walked back across town so we could see what was going on at the Expo. It was really crazy, crowded, with many vendors and lots of fancy ski gear, wax, clothes, energy products, and lots of other outdoor gear as well. Many had really good deals going on too, so we picked up a few things and headed back home.</span><br /></span></span></span></span></p><p><span> There was a lot of fresh snow and wind overnight Thursday night, but Friday morning looked mostly clear in Lillehammer, so we got right out on our skis and skied back up to the stadium to see if we could cheer on Zach Nelson and the other skiers racing the skate Birken (SkoyteBirken).</span><br /></p><p></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlGWdfHLJME0xGUfhT8eDPya-72tmAtlHON6wNqZipNoUMEOU7Pt1yMr8LIX1YeC7ko8DfhHOuhELcgcxFLlLLFmma-vGwSkIRU2u0SK_Y7tTymuX9EDFgkTQ71ozRiYKRVfIC2cLwCG4IoMQmfnabrew46CNzOujc9otMILnX1vZtGQGfeziHQ8q4/s4080/PXL_20230317_092513991.MP.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="4080" data-original-width="3072" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlGWdfHLJME0xGUfhT8eDPya-72tmAtlHON6wNqZipNoUMEOU7Pt1yMr8LIX1YeC7ko8DfhHOuhELcgcxFLlLLFmma-vGwSkIRU2u0SK_Y7tTymuX9EDFgkTQ71ozRiYKRVfIC2cLwCG4IoMQmfnabrew46CNzOujc9otMILnX1vZtGQGfeziHQ8q4/s320/PXL_20230317_092513991.MP.jpg" width="241" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">This was groomed yesterday</td></tr></tbody></table><span> We hiked up through some fresh snow and eventually got to a trail that was fresh groomed and we could ski it all the way up to the stadium where the race finished. It is a long uphill from town up to the stadium, so we really got a workout skiing up. When we got up there is was oddly quiet, and there were some skiers sprinting around, but no Birken racers that we could find. We finally stopped by one of the fire pits to ask someone what was going on, and we were informed that the race was cancelled. The 9 inches of fresh snow and high winds up on the open terrain meant they couldn't keep the trail in a safe condition.</span><p></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZuq35s5gN6KoX5sXo1azONP8u6mJeEpxnJHCzvLtpct7q84e_wDtaO9g6KckOt7hCO0wwgXPzhjvyEYGAJin4OX5x2K9ld2pz5-VKioPAvPGkEdcWnfnA07k_mK1l4-buL60Z7Th98b6thusLjstD97zyekoDWKc5q3OfKKEu8P_vbzEcZ8dhG51P/s4080/PXL_20230317_104457234.MP.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3072" data-original-width="4080" height="241" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZuq35s5gN6KoX5sXo1azONP8u6mJeEpxnJHCzvLtpct7q84e_wDtaO9g6KckOt7hCO0wwgXPzhjvyEYGAJin4OX5x2K9ld2pz5-VKioPAvPGkEdcWnfnA07k_mK1l4-buL60Z7Th98b6thusLjstD97zyekoDWKc5q3OfKKEu8P_vbzEcZ8dhG51P/s320/PXL_20230317_104457234.MP.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Hanging out at the finish of the race that didn't happen</td></tr></tbody></table><span> With no racers to watch we skied back down and started to pack up for our trip to Rena. When Eva skied her first Birkie she stayed in the school gym in Hayward, and even if it didn't lead to a great night of sleep she met many friendly skiers and we thought it might be a fun experience to try that here. Plus we could get a couple extra hours of sleep in the morning before heading to the start. We packed up our sleeping gear and race gear and hopped on the bus. When we got to Rena we picked up our bibs and hiked up to the school. There was an expo tent in Rena as well, where I picked up some extra gels so I'd have plenty of fuel for the race. We were staying in a classroom with about a dozen others. We were provided with a foam mat and a chair, pretty minimal, but it worked out just fine. We waxed our skis at a picnic table outside the school. Dinner was lasagna, with a waffle for dessert, prepared and served by the school children for a small fee. Then we headed off to sleep.<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZncLXoH7b5Pe6g-uqT_VgYnDa8nxC8X05qc7JXnd3899SeR1QUYFkZ7vww3vzEfz2tE3oNLApXoEASyYES4bmr7ytw7BunA6kVi6yjXQP2UApwtTgtFJAl902iJhuDfrXdpxtylEq-8LMss92JVe4LlvYcEPn_tIxucr4Se_4v0CEBR3a0w-3P6yx/s4080/PXL_20230317_202015638.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="4080" data-original-width="3072" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZncLXoH7b5Pe6g-uqT_VgYnDa8nxC8X05qc7JXnd3899SeR1QUYFkZ7vww3vzEfz2tE3oNLApXoEASyYES4bmr7ytw7BunA6kVi6yjXQP2UApwtTgtFJAl902iJhuDfrXdpxtylEq-8LMss92JVe4LlvYcEPn_tIxucr4Se_4v0CEBR3a0w-3P6yx/s320/PXL_20230317_202015638.jpg" width="241" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Sleeping accommodations</td></tr></tbody></table><span> <span> Race morning was warm and very foggy. We were provided breakfast at the school, then hopped on a bus to the start. My stomach was still a bit off from being sick, so I didn't eat too much. The start was busy, people were panic waxing, testing, elites were warming up, bathroom lines were crazy (there were definitely not enough porta-potties for the number of racers and they quickly ran out of toilet paper). The announcer on the intercom was very calm however, reminding athletes that if they miss their start they can just join another wave and will still get the correct time.</span></span><br /></span><div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWLcvH9JogP490hXfjQOD_fdBrBzr4Y_P24QX3jaEM0vtPRgo5mtpbNqYjY_UBtwbEbc1kUdAjkxpFODOywRT7t9oU6Ryata41ATZNtDhPJlxVCMw6E4yfFcremhwi1lLA9tQxx75WL9rkCAD9YAhlQT7rLDi-RpE9uXF33zN7JIvMFBadhEq2IT0Q/s4080/PXL_20230318_064223455.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="4080" data-original-width="3072" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWLcvH9JogP490hXfjQOD_fdBrBzr4Y_P24QX3jaEM0vtPRgo5mtpbNqYjY_UBtwbEbc1kUdAjkxpFODOywRT7t9oU6Ryata41ATZNtDhPJlxVCMw6E4yfFcremhwi1lLA9tQxx75WL9rkCAD9YAhlQT7rLDi-RpE9uXF33zN7JIvMFBadhEq2IT0Q/s320/PXL_20230318_064223455.jpg" width="241" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Race Morning</td></tr></tbody></table><span> It was very humid at the start, so Eva and I decided to add a bit warmer wax, even though we were told it would be drier and colder a few km up the trail. I haven't been that confident in my double pole this season and wanted the extra kick. I hopped in my corral when it opened and lined up somewhere in the middle. I qualified into wave 2, but figured I wouldn't be the fastest one in the wave, so I didn't worry about getting right to the front. Everyone is required to carry a backpack weighing at least 7.5 lbs to simulate carrying the baby prince Haakon over the mountains, just like the Birkebeiners the race was named after. Since everyone was packing their warmups in their backpacks there wasn't a crazy rush to get warmups to the trucks and then stand around cold at the start like there often is at the American Birkie. In addition to my warmups I packed all my gels and a 2 liter bladder of water to meet the weight requirement.</span><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeccWz0ymEGfhPmyIBSSFfRIRI-s1Z1woXB6q0rP4Xzz1mrukhVWSKst6-jsKKI6gRfWuMky57TyGR7bzoxosgaKHCN_d6WPD3zTHVhDFbc6KcHAPkAA_SL0bpo7emBMljwk1carmk92pSSSB4j_bqwsXAX9x-KOguLdGhLRtkck0GlH3Z4aK3I1sq/s3280/PXL_20230318_071635347.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3280" data-original-width="2464" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeccWz0ymEGfhPmyIBSSFfRIRI-s1Z1woXB6q0rP4Xzz1mrukhVWSKst6-jsKKI6gRfWuMky57TyGR7bzoxosgaKHCN_d6WPD3zTHVhDFbc6KcHAPkAA_SL0bpo7emBMljwk1carmk92pSSSB4j_bqwsXAX9x-KOguLdGhLRtkck0GlH3Z4aK3I1sq/s320/PXL_20230318_071635347.jpg" width="240" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">In the corral, ready to go!</td></tr></tbody></table><span> The race started pretty relaxed, the front line went out quickly, but everyone else was pretty content to set a fast but relaxed pace and start working into the climb. The course goes uphill for 15+ km with few flats and no downhills, so there is a lot of time to sort out your position in your wave with 10 sets of tracks available. I felt good for a lot of the climbing, I felt like I was working my way forward in the wave and keeping my striding relaxed. I made sure to keep the pace under control with many km of climbing still to go. It was right around freezing, so I had dressed pretty lightly but was still on the edge of overheating due to the hard striding. As we got higher the kick got better and the terrain opened up around the trail. There were some areas where I could look ahead and see the trail way up in the distance. Eva said when she came to some of these areas starting in wave 6 she could see a string of skiers for many km up ahead.</span></div><div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifQB0hlWS-kEHCn2IIlD8jEaY0eVV9j1d85eRRVeUzmBTznNri_cfpM1IPztQSWHquP-Qa1-mXJ-b2EA0ZsTdZOeGDpnHwPX96F3lfIC6BsNEEpOs_EtNGmnvYQ8LkUfOTva-OkF26uhl359N3f98JWL3PHePenj5nYmMMb2YpQ9KudmyHZs8BQu_S/s1293/2023-04-22%2012_57_54-Birken%20_%20Nordic%20Ski%20_%20Strava.png" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="627" data-original-width="1293" height="155" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifQB0hlWS-kEHCn2IIlD8jEaY0eVV9j1d85eRRVeUzmBTznNri_cfpM1IPztQSWHquP-Qa1-mXJ-b2EA0ZsTdZOeGDpnHwPX96F3lfIC6BsNEEpOs_EtNGmnvYQ8LkUfOTva-OkF26uhl359N3f98JWL3PHePenj5nYmMMb2YpQ9KudmyHZs8BQu_S/s320/2023-04-22%2012_57_54-Birken%20_%20Nordic%20Ski%20_%20Strava.png" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Birken Course</td></tr></tbody></table></div><div><span><span> We finally neared the top of the first climbing section. There was a KOM banner for the Ski Classics series racers, and it was really whipping around in the strong wind as we neared the summit. I saw many gel wrappers discarded along the trail as we neared the peak (despite a supposed penalty for littering). I planned to take my gel on the downhill when I could tuck and relax. As soon as I crested the hill I could see I was outmatched by the skiers around me. They were double poling hard and really being aggressive on the gradual down. I could also tell the extra warm wax was slowing my skis a bit. The downhill was a little over 1km long, and it went by fast! Then it was right in to another 5k of steady climb.</span><br /></span></div><div><span><span><span> I clawed back many places on the climb, but once we crested the next ridge there was a lot of down and flat and most of those people raced past me again. I tried to hop on to some of the packs double poling past, but couldn't hold on long. I took all the rest of my gels over the next 15k, but was still feeling the lack of energy due to all the energy expended on the climbing and not fueling enough while I was sick. There was one more long climb, about 7km and now we were out in a pretty warm sun. By the top I was roasting and completely bonked! The last 1/2 km to the summit I was just walking on my skis, I didn't have enough energy to kick and glide. I stopped at the aid station just after the summit and took a couple minutes drinking several cups of energy drink and eating everything I could get my hands on, including some really amazing warm Lefsa with cinnamon sugar. I'm sure I was stopped for only a minute or two, but it's been quite a while since I've needed to stop during a ski race, so it felt like I was giving up a lot of time.</span><br /></span></span></div><div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqdoi8pqZp0cwfZncyc_PW-tuBwCNMiSABJHFl4IscJ2iXgHvAPjnnqORK9cjSxXm07snbR1dc-owdWhoZDeSwIwVFTnjRAjURUujy0a9mhpAbadsanlIOTT8EgOaZ9OypfTMkNB6Q8AyeKPTU-GAi7iacBWIAR7tZwu73rHqutjTgBm_S0hFHhtWt/s4032/IMG_5613.JPG" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3024" data-original-width="4032" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqdoi8pqZp0cwfZncyc_PW-tuBwCNMiSABJHFl4IscJ2iXgHvAPjnnqORK9cjSxXm07snbR1dc-owdWhoZDeSwIwVFTnjRAjURUujy0a9mhpAbadsanlIOTT8EgOaZ9OypfTMkNB6Q8AyeKPTU-GAi7iacBWIAR7tZwu73rHqutjTgBm_S0hFHhtWt/s320/IMG_5613.JPG" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Eva on course just after the high point</td></tr></tbody></table></div><div><span><span><span><span> I started moving again and slowly started to get back some energy. There were still skiers passing me, but only a group here and there instead of a steady stream. My main motivation to keep up the pace was that I was still in contention for a 25% prize for my age group. They manage this really impressively, with live billboards at a couple locations along the course letting skiers know what the cutoff time was.</span><br /></span></span></span></div><div><span><span><span><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcYy25fYIEES2u6LSYF_XB7DnDtjywpAJriN9T_CWrs_C0Q4qUnXLre-E4LZvJfv1IPHEHADQpVQYR4AuNNyiY7dJEBXb7EmUHTWWdFnJ-PKFCVVt8h4lG5HjfazgpjIdkM4ZsBn63fvaQsug5uN8STXFZPOk9aRmamq1gy-gzr9JcqXZPSomf1U4f/s4080/PXL_20230318_142554460.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="4080" data-original-width="3072" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcYy25fYIEES2u6LSYF_XB7DnDtjywpAJriN9T_CWrs_C0Q4qUnXLre-E4LZvJfv1IPHEHADQpVQYR4AuNNyiY7dJEBXb7EmUHTWWdFnJ-PKFCVVt8h4lG5HjfazgpjIdkM4ZsBn63fvaQsug5uN8STXFZPOk9aRmamq1gy-gzr9JcqXZPSomf1U4f/s320/PXL_20230318_142554460.jpg" width="241" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Live Updates on Age Group prizes</td></tr></tbody></table><span> I finally hit the section of trail we had skied on Thursday, and I was feeling refueled and confident that I could at least finish with a steady pace and not bonk again. As the race passed through Sjusjoen the atmosphere buoyed me even further. It was like mainstreet Hayward, but even more rowdy, and with no fences. There were spectators with their fires going right on the side of the trail. There were speakers blaring everything from DJ Tiesto to Neil Diamond to Wu Tang Clan all packed in to a 1/2 km section of trail. Eva said it was even crazier when she came through, with spectators offering drinks and drunkenly trying to help push the skiers up the hill.</span></span></span></span></div><div><span><span><span> From Sjusjoen it was a crazy rush down to the finish in Lillehammer. My legs were pretty shaky, and the course was already breaking down. The classic tracks were washed out and there were some berms starting to form. I had some energy back, but was trying to use it judiciously so I stayed tucked whenever I could and worked on pushing over the rolling sections to carry as much speed as I could. The last km of the race is completely flat and loops around the edge of the Lillehammer ski stadium to finish right where the Lillehammer Olympic and world cup races finish, so it was fun to experience that, even if the stands were pretty empty by the time I came in. The mood was celebratory at the finish however. After finishing, everyone goes directly through the food line where you get a Norwegian Wurst (hotdog) wrapped in lefsa with ketchup and mustard, an apple, non-alcoholic beer and a red bull. No soup in sight. It was a gorgeous day to be outside and people were hanging out swapping race stories and cheering in the racers streaming by. Erik Hendrickson finished shortly after me, and some of his Norwegian relatives were there spectating, so visited with them and with some other Americans around the finish area including Holly Brooks. After saying hi to Erik and I Holly was visiting with Kristin Stoermer Steira, and when I looked around I noticed her husband Devon Kershaw standing nearby and introduced myself. </span></span></span></div><div><span> </span>Devon is a retired world cup racer and Olympian from Canada who now hosts <a href="https://fasterskier.com/category/multimedia/podcasts/the-devon-kershaw-show/">a podcast</a> for Fasterskier covering world cup racing. He has always been one of my favorite skiers to watch and has had an impressive career. He gave North American fans someone to cheer for in mens racing when good results were thin on the US mens side in the 2010's, especially in distance racing. For those who don't listen to is his podcast is world cup commentary and hot takes informed by his continuing relationships with Canadian and Norwegian team racers and his own career as a racer and is one of the best sources for world cup coverage of North American skiers. I usually have the podcast on while I'm out grooming the trails in Northfield, so getting to meet him in person was a real treat!</div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj24pMTpoIv2utGv3EP_PT1xRYdVlcHj21eU44jZFLF2O0-RtW3Of8rwk2weHS7W9q_MtUbW8YUX2U5TzSFdnp5r69P0oflwFQaeg_cbblb-efyo5kUx9caLowdTfCsN1ecIF-Q_vnG7v6cCoVgVMEJPAuikWVEq_yI4jFs8ZsnADtWaow0cUSurDHY/s3280/PXL_20230318_120614522.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="2464" data-original-width="3280" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj24pMTpoIv2utGv3EP_PT1xRYdVlcHj21eU44jZFLF2O0-RtW3Of8rwk2weHS7W9q_MtUbW8YUX2U5TzSFdnp5r69P0oflwFQaeg_cbblb-efyo5kUx9caLowdTfCsN1ecIF-Q_vnG7v6cCoVgVMEJPAuikWVEq_yI4jFs8ZsnADtWaow0cUSurDHY/s320/PXL_20230318_120614522.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Devon Kershaw Live!</td></tr></tbody></table><span> I had a long time to wait for Eva to finish, so I skied down to Hakons hall to change into dry clothes, boots, and to drop off extra gear, then took the bus back up to the finish to cheer Eva in. The tracking app was a bit spotty on times and I somehow missed Eva finishing, but her time updated when she crossed the finish line, so I zipped over to catch up to her as she exited the finishing chute. Zach and Jenna were skiing together and were not that far behind Eva, so we stayed to cheer them in then headed down so Eva could get dry clothes on as well.</span><div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgL69NNr_EnxPUkypphJSgqL9DxjadRKVc7K77JO1sQlIbppyLwdPD3HMtqf-yseI_XYFM_FqjS3FG6UrArMjxKZwYw3avHxPURAc9HHHufse8c20wGcVeAQ_Tj_rboz9XmBmhkuD9SnLkhmhVzUBjqMF8_SMreXt4pv8EQ4oibR8kGYhEONl008T1U/s3280/PXL_20230318_141538947.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="2464" data-original-width="3280" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgL69NNr_EnxPUkypphJSgqL9DxjadRKVc7K77JO1sQlIbppyLwdPD3HMtqf-yseI_XYFM_FqjS3FG6UrArMjxKZwYw3avHxPURAc9HHHufse8c20wGcVeAQ_Tj_rboz9XmBmhkuD9SnLkhmhVzUBjqMF8_SMreXt4pv8EQ4oibR8kGYhEONl008T1U/s320/PXL_20230318_141538947.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Eva and I cheering on racers</td></tr></tbody></table></div><div><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSPom1XTSZRSt6CiTJiEVPx8NNaVLO0rBUoY_BMeSSMTOsukfic3ngUxsM_BonZsooQCKsP6h5qjC6tUVhgiGILu5tKZz17gbXktA5wQ2E9tLCARW6ZiOutM6FZ4J9wBn_4Dd0yusz3mxsRflk_34yVC4Gls6ScTTkRw8ak85wJiEkRXM74DeoDs-S/s4080/PXL_20230318_141404646.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="4080" data-original-width="3072" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSPom1XTSZRSt6CiTJiEVPx8NNaVLO0rBUoY_BMeSSMTOsukfic3ngUxsM_BonZsooQCKsP6h5qjC6tUVhgiGILu5tKZz17gbXktA5wQ2E9tLCARW6ZiOutM6FZ4J9wBn_4Dd0yusz3mxsRflk_34yVC4Gls6ScTTkRw8ak85wJiEkRXM74DeoDs-S/s320/PXL_20230318_141404646.jpg" width="241" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Jenna Nelson finishing rocking the US Flag</td></tr></tbody></table><br /><span> </span>We hung around in Hakons hall for a while. I picked up my age group prize and we got our finishers certificates, then we headed back to our Airbnb in downtown Lillehammer and started to pack up for the next leg of our Journey. We had rented a cabin in Sjusoen for a week of easy recovery skiing and relaxed cabin living. Stay tuned for that in the next installment.</div><div><span> Skiing the Norwegian Birkebeinerrenet was a really amazing experience. The grooming and course conditions were fantastic, yet the course still really seemed remote and epic, and it was cool to be crossing the same terrain as the iconic warriors and their prince back in 1206. I would highly recommend it to any ski racer looking for an adventure race. The competition there is at another level. I finished in 3:49. Not a great time compared to what I usually finish the American Birkie in, but not that bad, and I was only 65th in my age group and 1232 overall. That's the worst place I've ever finished in any race, including the Boston and New York marathons which have 45,000-50,000 racers, so the level of competition there is really impressive. I really hope to go back and try it again soon now that I have better knowledge of the course and the logistics and can hopefully avoid getting sick before the race.</span><br /><div><span><span><span><br /><span><br /></span></span></span></span></div><div><p><br /><br /><span><br /></span></p></div></div>Craighttp://www.blogger.com/profile/14321910950301601191noreply@blogger.com0tag:blogger.com,1999:blog-1572647974447867713.post-18285299891573731902023-04-06T08:17:00.000-05:002023-04-06T08:17:00.502-05:00Spring in Norway - Act 1, Holmenkollen<span id="docs-internal-guid-969dea96-7fff-7aac-a221-158fd4ddeebf"><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: 36pt; margin-top: 0pt; text-indent: 36pt;"><span face="Roboto, sans-serif" style="font-size: 10.5pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">We were watching some early season world cup races this season and Eva was so enamored with the gorgeous looking ski conditions she floated the idea of traveling to Ruka in the spring to go ski. We started looking around at potential dates and venues; maybe travel to Lahti for the world cup finals and then head North, maybe go to Beitostolen instead. I was really interested in going to Holmenkollen, since there is so much history and hype around those races, and it was going to be the first ever Women’s 50k on the world cup. It has always been a dream of mine to go ski the Norwegian Birkebeiner as well, but last time I checked it always filled almost immediately after registration opened. Just out of curiosity I checked anyway, and registration was still open. This was too good of an opportunity to pass up, so the dates were set and we got to work on planning. </span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: 36pt; margin-top: 0pt; text-indent: 36pt;"></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfVxJtyfj--T7_ZplGkH09ClLvwh_05ZfqLJGO2qm9ilodTCMngEF1UZQmGuV7Gb_I2nuAoHYz_fmIU7enHUMFzbxsGB3RnMVrKsU0IbyKBS4SXPj2ljmgaK83qPZBxyZYT5Leol2PIedPiD_p2fX3cfkeUf_dgNCEgtZYa-5pd6ODV5qKmshshu6C/s3280/PXL_20230304_163039213.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="2464" data-original-width="3280" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfVxJtyfj--T7_ZplGkH09ClLvwh_05ZfqLJGO2qm9ilodTCMngEF1UZQmGuV7Gb_I2nuAoHYz_fmIU7enHUMFzbxsGB3RnMVrKsU0IbyKBS4SXPj2ljmgaK83qPZBxyZYT5Leol2PIedPiD_p2fX3cfkeUf_dgNCEgtZYa-5pd6ODV5qKmshshu6C/s320/PXL_20230304_163039213.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-size: x-small;">Great Crust Skiing in Southern MN</span></td></tr></tbody></table><p></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: 36pt; margin-top: 0pt; text-indent: 36pt;"><span face="Roboto, sans-serif" style="font-size: 10.5pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Our first stop was Oslo to ski, spectate the Holmenkollen races, and tour around the worlds furthest North National Capital. The crust skiing in Northfield was amazing as we were getting ready to go, and we knew we'd be missing some fun social ski events in Minnesota like the Last Chance race, Denim Derby, and Team Gregg team sprint, so we were hopeful that Oslo would offer some wonderful skiing. The weather forecast was looking like temps right around freezing the first few days we were there, so I packed a variety of klisters and warm hard waxes, and figured we shouldn’t have trouble finding a ski shop if there was anything we needed when we arrived. </span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: 36pt; margin-top: 0pt; text-indent: 36pt;"><span face="Roboto, sans-serif" style="font-size: 10.5pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">We left on a Wednesday evening and arrived in Amsterdam midday on Thursday. It was green and warm there. The tulips were already blooming and there were rabbits out racing around the airport grounds. After a couple hour layover we were back on a plan and we arrived in Oslo on Thursday evening to wet falling snow. Our plan for the trip was to just get by on public transportation, so from the airport we hopped on a train to Oslo Central station, and from there on a Tram out to the Majorstuen district where our hotel was. We checked our ski bag and carried on our Birkie bags for the flight. We traveled as lightly as we could since we would be walking and hopping on and off public transit often. Eva found a hotel that was close to a train station that would take us out to Holmenkollen, close to other skiing options for us, and close to some of the attractions we wanted to see.</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: 36pt; margin-top: 0pt; text-indent: 36pt;"><span face="Roboto, sans-serif" style="font-size: 10.5pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> </span></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhggo_QCw9vPVrxM2SqxVCypUrHJkFocrgME41qCQQIaBJhw3z8QXe-9J4QFs-MzLCThwZwioiDEDt4HwR7H9I6EwjCTuZb92gycI80QuQwknzcl-iMjvAc6NEMM1Sa3bi68n7X3sHQIJ-LSbckcS6nzN8KG1l49vY7EPY069mWnqkOdDpKlX4V8zXe/s4032/IMG_5195.JPG" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhggo_QCw9vPVrxM2SqxVCypUrHJkFocrgME41qCQQIaBJhw3z8QXe-9J4QFs-MzLCThwZwioiDEDt4HwR7H9I6EwjCTuZb92gycI80QuQwknzcl-iMjvAc6NEMM1Sa3bi68n7X3sHQIJ-LSbckcS6nzN8KG1l49vY7EPY069mWnqkOdDpKlX4V8zXe/s320/IMG_5195.JPG" width="240" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-size: x-small;">On the train with all gear in tow</span></td></tr></tbody></table><p></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: 36pt; margin-top: 0pt; text-indent: 36pt;"><span face="Roboto, sans-serif" style="font-size: 10.5pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Friday morning we first got to experience one of the best parts of vacation in Norway, the continental breakfast. The Swedish word Smorgasbord describes it well, there’s a wonderful selection of hot and cold foods, everything from smoked salmon and cod, to waffles and pancakes, to beans and sausages, to yogurt and muesli, to grain bread and cheese. While we were staying in hotels we usually ate enough at breakfast to last us well into the afternoon.</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: 36pt; margin-top: 0pt; text-indent: 36pt;"></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2z4lrWN2fAam6U6X4E52PpqxTB-iF6VTapVtdy3wviYMbnMsX7jvuDAvXOsuyWfeiMasGuDJtwohfUCmSAdyMNdl_ciaO4membKuIJCiCcpKSC7yMDlIG_2_McPfgmAAJ5MWJ-sCtHss5ga57Ygda1SNjIkG2GSYxADqBzsKQCX3vrezx4OzBliVY/s4080/PXL_20230310_055657179.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3072" data-original-width="4080" height="241" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2z4lrWN2fAam6U6X4E52PpqxTB-iF6VTapVtdy3wviYMbnMsX7jvuDAvXOsuyWfeiMasGuDJtwohfUCmSAdyMNdl_ciaO4membKuIJCiCcpKSC7yMDlIG_2_McPfgmAAJ5MWJ-sCtHss5ga57Ygda1SNjIkG2GSYxADqBzsKQCX3vrezx4OzBliVY/s320/PXL_20230310_055657179.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-size: x-small;">Yum!</span></td></tr></tbody></table><p></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: 36pt; margin-top: 0pt; text-indent: 36pt;"><span face="Roboto, sans-serif" style="font-size: 10.5pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">After eating we hiked to the train station and headed out to the nearest ski trail. It was only a couple hundred meter hike from where we got off the train to the trail head, and from there we were able to ski up to the Holmenkollen trails and all the surrounding trails in the Frognerseteren area. We brought our backpacks with us so we could wear shoes and warmer jackets for the walk to the train and change into our ski boots when we got to the trail. This also gave us some additional practice skiing with our backpacks before racing Birken the next weekend. I had been told that many people bring skis on the train, and had seen a couple of people at central station walking around with ski bags, but I was curious how true that was. When we hopped on the train we got our answer. The entire car was full of teenagers heading out to alpine ski, so nearly everyone in our entire train car had skis with them.</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: 36pt; margin-top: 0pt; text-indent: 36pt;"></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmjcTvl_nV3cwxnyFPuHCADDlEFfKSNjL5SnH15Zq5asnujubLp6F75MMQCJJ8-stFq6drna1T20SCLodfQP2vRYwKmOEYxKyqzILuajN9v7kgozwAcvFYw1vQMFRfYFblL1JSB-W5I9mGNmYmHUrtjPh-e1-pQfGeey5I-t1boCXJx7jZDRkMrtNr/s4080/PXL_20230310_085609114.MOTION.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="4080" data-original-width="3072" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmjcTvl_nV3cwxnyFPuHCADDlEFfKSNjL5SnH15Zq5asnujubLp6F75MMQCJJ8-stFq6drna1T20SCLodfQP2vRYwKmOEYxKyqzILuajN9v7kgozwAcvFYw1vQMFRfYFblL1JSB-W5I9mGNmYmHUrtjPh-e1-pQfGeey5I-t1boCXJx7jZDRkMrtNr/s320/PXL_20230310_085609114.MOTION.jpg" width="241" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-size: x-small;">On our way up the hill</span></td></tr></tbody></table><span face="Roboto, sans-serif" style="font-size: 10.5pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><br /></span><p></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6llnneFZFJhRU0SUGrQMNVEOMIiDiKNmQLVCBURlOe-FMsvj5kK8HpwkbDt9AxwtuMf5_hhpeaAG3u-An5YWaF5KZIaTKch4cGeilcdx4z_ROmG1Z6XMbI6VDhrT6M5o5V-OzjkZLQ6sBAJMGV-wKy6n1HwIq-rSqAhwi8b9fnEhXej2BK9u2amgB/s4032/IMG_5202.JPG" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3024" data-original-width="4032" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6llnneFZFJhRU0SUGrQMNVEOMIiDiKNmQLVCBURlOe-FMsvj5kK8HpwkbDt9AxwtuMf5_hhpeaAG3u-An5YWaF5KZIaTKch4cGeilcdx4z_ROmG1Z6XMbI6VDhrT6M5o5V-OzjkZLQ6sBAJMGV-wKy6n1HwIq-rSqAhwi8b9fnEhXej2BK9u2amgB/s320/IMG_5202.JPG" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-size: x-small;">Lots of good striding here!</span></td></tr></tbody></table><br /><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: 36pt; margin-top: 0pt; text-indent: 36pt;"><span face="Roboto, sans-serif" style="font-size: 10.5pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><br /></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: 36pt; margin-top: 0pt; text-indent: 36pt;"><br /></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: 36pt; margin-top: 0pt; text-indent: 36pt;"><span face="Roboto, sans-serif" style="font-size: 10.5pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">We hopped off the train and started up the hill to the trailhead. We passed a school and all the kids were outside enjoying the snow. That was a theme we saw often in Norway; there were many people were outside rain or shine, warm or cold. </span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: 36pt; margin-top: 0pt; text-indent: 36pt;"><span face="Roboto, sans-serif" style="font-size: 10.5pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">The start of our ski involved gaining 500 ft of elevation in the first 2.5km. That’s almost the elevation difference from the start area to the high point of the American Birkie course. This was a good introduction to what much our skiing in Norway would be. Erik Hendrickson told us "All of Norway is a gradual uphill," and that certainly seems true of how they lay out their ski trails. Many of our skis included long continuous ups and downs, a very different kind of terrain than we’re used to in Minnesota. Once we got up to the race venue though the rest of the ski was more moderate. We had to briefly ski along the race course when it merged with the trail we were on, and we saw several athletes out training for the weekend races. Then we were out onto some gorgeous double tracked classic trails winding around lakes and through forests. In addition to seeing some of the racing athletes out on the course we also saw Clay and Deb Diggins out skiing as well. </span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: 36pt; margin-top: 0pt; text-indent: 36pt;"></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjS3yQ02AeFK-zKAe4drE-RL_2brkwVUiP0SxuIIPv5NR-lTYzIt4mGJ7SOQ8WdX599TZDTmc7k39qsgjxPGw2vJBPhram4y95XH0tRevdvIUm8zQdWGlqoQ4qb4tOmBA7OX2vyBAkXpEU00ifnjH1UDYgts0ew2bb3MGHaxMpN2Nak2_pLeBydVsAd/s4080/PXL_20230310_100212755.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3072" data-original-width="4080" height="241" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjS3yQ02AeFK-zKAe4drE-RL_2brkwVUiP0SxuIIPv5NR-lTYzIt4mGJ7SOQ8WdX599TZDTmc7k39qsgjxPGw2vJBPhram4y95XH0tRevdvIUm8zQdWGlqoQ4qb4tOmBA7OX2vyBAkXpEU00ifnjH1UDYgts0ew2bb3MGHaxMpN2Nak2_pLeBydVsAd/s320/PXL_20230310_100212755.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-size: x-small;">Some nice trailside scenery</span></td></tr></tbody></table><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKUIi3BiGv3rlp0U2X9Yj7FSiGnanzygnFS2dZHlkA59RM2aMGt6FDUQaSwhLC-VUDgSc0WjvjE3CKcbs2wwS5pHWG7ip3XotIiqdo0EVGywKlOmxhzhcNwDCD0enzN_b2v5z51RopACHMpin1fHtLZux24hYfndpNfcDyXunZqRqAO1cE77AbFX_P/s916/Friday-Holmenkollen%20and%20sognsvann%20_%20Nordic%20Ski%20_%20Strava.png" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="916" data-original-width="643" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKUIi3BiGv3rlp0U2X9Yj7FSiGnanzygnFS2dZHlkA59RM2aMGt6FDUQaSwhLC-VUDgSc0WjvjE3CKcbs2wwS5pHWG7ip3XotIiqdo0EVGywKlOmxhzhcNwDCD0enzN_b2v5z51RopACHMpin1fHtLZux24hYfndpNfcDyXunZqRqAO1cE77AbFX_P/s320/Friday-Holmenkollen%20and%20sognsvann%20_%20Nordic%20Ski%20_%20Strava.png" width="225" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-size: x-small;">Friday's ski</span></td></tr></tbody></table><p></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: 36pt; margin-top: 0pt; text-indent: 36pt;"><span face="Roboto, sans-serif" style="font-size: 10.5pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">After a little over an hour of skiing we were pretty tired and our bodies still weren't really set to local time, so we headed down a different trail that dropped down to a lake called Sognsvann that had a train stop. When we arrived there were people out everywhere enjoying the day, skiing, hiking, heading out on winter camping trips for the weekend, and some school classes on field trips out into the woods.</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: 36pt; margin-top: 0pt; text-indent: 36pt;"></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6m_O9kNT423tC9e3bflerfElnGAJmytYd9sEwDhkLtYoNWl30YduJUUp7yrhKWVt9OAG_JvXGsbq_YbF-8Syd2DjufIyfQ7RcBE6rYhReQiLaAyvqVOTH0usLdf9-D5Ch5UUB5QTjC93FIXef_RJ_ySI3LYhrr5jAJHDmEyagXQkjqGqCrHY8Q50t/s3280/PXL_20230310_120043004.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3280" data-original-width="2464" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6m_O9kNT423tC9e3bflerfElnGAJmytYd9sEwDhkLtYoNWl30YduJUUp7yrhKWVt9OAG_JvXGsbq_YbF-8Syd2DjufIyfQ7RcBE6rYhReQiLaAyvqVOTH0usLdf9-D5Ch5UUB5QTjC93FIXef_RJ_ySI3LYhrr5jAJHDmEyagXQkjqGqCrHY8Q50t/s320/PXL_20230310_120043004.jpg" width="240" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-size: x-small;">There were many train trips with skis</span></td></tr></tbody></table><p></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: 36pt; margin-top: 0pt; text-indent: 36pt;"><span face="Roboto, sans-serif" style="font-size: 10.5pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Friday afternoon</span><span face="Roboto, sans-serif" style="font-size: 10.5pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;"> </span><span face="Roboto, sans-serif" style="font-size: 10.5pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">we went out exploring around Oslo. We went to Vigeland park, Frogner park, Akershus Fortress, and the Royal Palace, before grabbing a bite to eat and heading back to the hotel. I'm going to keep the first few posts in this series focused mostly on skiing so they doesn't get too long, but I will have a post coming soon about all the museums, parks, and other attractions we saw on our trip.</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: 36pt; margin-top: 0pt; text-indent: 36pt;"><span face="Roboto, sans-serif" style="font-size: 10.5pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Saturday morning we tried to get up and to breakfast early so we could head up to Holmenkollen. Holmenkollen is the oldest race on the world cup circuit, the most prestigious outside of the major championships (or maybe more than the major championships if you as the Norwegians). It's also a huge party and celebration of skiing, so we were really psyched to take it all in! If you're interested in a broader picture of the event Nat Herz wrote <a href="https://www.nytimes.com/2023/03/14/sports/skiing/holmenkollen-norway-diggins.html" target="_blank">an article about it</a> that was published in the New York Times We expected it to be busy, the race frequently draws up to 100,000 spectators, and we had no idea how the logistics would be getting there. The roads were pretty quiet though, and while there were more people than usual at the train station it wasn’t overly busy. There were extra express trains running to the race venue, so we had no problems hopping on a train right away and we were on our way up!</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: 36pt; margin-top: 0pt; text-indent: 36pt;"><span face="Roboto, sans-serif" style="font-size: 10.5pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">When we got to the train station at the race venue is when we found the crowds. We thought we had allowed plenty of time to get to the area where we had tickets for the men's race, but the crowds were HUGE, and we waited in line for probably 45 minutes to march the ½ mile up to the race course.</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: 36pt; margin-top: 0pt; text-indent: 36pt;"></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3OE6CLB4lHoXSGLLQB2zsFtT4ghmoOpY-gG1uxkqnyAi9MMPNOvzNVXUiCxX5iOqf72qTJbUfXkQKVE6_w0G78mf-3She-jPy4WSb_n8yYIBz3seSQvF9Lly8J8IE9Y7RTEb8dd192m1r0aH_7K0NPCbq5g_UJ4H49lLtmenVSJXgq1FqNcsWP5Hq/s4080/PXL_20230311_090435025.MP.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="4080" data-original-width="3072" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3OE6CLB4lHoXSGLLQB2zsFtT4ghmoOpY-gG1uxkqnyAi9MMPNOvzNVXUiCxX5iOqf72qTJbUfXkQKVE6_w0G78mf-3She-jPy4WSb_n8yYIBz3seSQvF9Lly8J8IE9Y7RTEb8dd192m1r0aH_7K0NPCbq5g_UJ4H49lLtmenVSJXgq1FqNcsWP5Hq/s320/PXL_20230311_090435025.MP.jpg" width="241" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-size: x-small;">It was over a half mile of this before getting to the arena</span></td></tr></tbody></table><p></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: 36pt; margin-top: 0pt; text-indent: 36pt;"><span face="Roboto, sans-serif" style="font-size: 10.5pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">When we got up to the VM Haugen where we were spectating we managed to connect up with a few other Minnesotans who were also there spectating. Zach and Jenna Nelson, Michael Moulsoff, and Erik Hendrickson and his cousin who lives in Norway and had just moved to the Oslo area. Where we were we could see the athletes go by right on the other side of the fence as they climbed out of the stadium and before they dropped back in to lap. We could look down on the stadium and see the action there and up the hill behind and see them crossing in the distance. There was also a jumbotron so we could watch the race footage when the athletes were out of sight. We also got a taste of how how Norway spectates ski races. Where we were there were many families that brought the kids out, set out reindeer hides to sit on, got out their cookstove and roasted up hotdogs and marshmallows, and had their thermoses of hot chocolate. People got right up on the fence to cheer on their hometown athletes. </span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: 36pt; margin-top: 0pt; text-indent: 36pt;"></p><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0GARoTJ-OyFXRAM9qLMMyXD6X9bsGusWhE2ZTojPxS2uNoAxArSbE6h6x_tYJxicDREpk8FZljwqikoic75n7uHEGZGBR0UIdkVysePMWtLK1KewkHBtM-1ggcAKVaYdwt1m35SMCYacLtDzP-loOCjXQIyN-ccoQoxCeJ0I-imfSFRjEITzoKXTL/s4032/IMG_5242.JPG" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3024" data-original-width="4032" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0GARoTJ-OyFXRAM9qLMMyXD6X9bsGusWhE2ZTojPxS2uNoAxArSbE6h6x_tYJxicDREpk8FZljwqikoic75n7uHEGZGBR0UIdkVysePMWtLK1KewkHBtM-1ggcAKVaYdwt1m35SMCYacLtDzP-loOCjXQIyN-ccoQoxCeJ0I-imfSFRjEITzoKXTL/s320/IMG_5242.JPG" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-size: x-small;">Spectating from VM Haugen</span></td></tr></tbody></table><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEje3THsTcdock3-dr0uYw8XsdXcz2yRkP1UtFUmrO5R4Mm7wi-Bs2W3qV-RsQ4oXNk0eDPWh4M-WjNw_MLFXz7VrnzBqBKrVFdKfYcAQ83yuha4d1Cz53x5jM0rJXyk9N9Nvf4rUN6IS7MDuo3fyQF7erL4JMAx-KEj4sg0fvVlYHGAYgzThX1ysml3/s4080/PXL_20230311_112257438.jpg" style="clear: left; display: inline; margin-bottom: 1em; margin-left: auto; margin-right: auto; text-indent: 36pt;"><img border="0" data-original-height="4080" data-original-width="3072" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEje3THsTcdock3-dr0uYw8XsdXcz2yRkP1UtFUmrO5R4Mm7wi-Bs2W3qV-RsQ4oXNk0eDPWh4M-WjNw_MLFXz7VrnzBqBKrVFdKfYcAQ83yuha4d1Cz53x5jM0rJXyk9N9Nvf4rUN6IS7MDuo3fyQF7erL4JMAx-KEj4sg0fvVlYHGAYgzThX1ysml3/s320/PXL_20230311_112257438.jpg" width="241" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-size: x-small;">Eva ready to cheer for the US men</span></td></tr></tbody></table><br /><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: 36pt; margin-top: 0pt; text-indent: 36pt;"><span face="Roboto, sans-serif" style="font-size: 10.5pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">It was a small field with only 39 starters since the world championship 50k was only a week prior. There were 4 American men starting so we had plenty of people to cheer for, and the deep Norwegian field made for a very competitive race, even with a small field. Things unfold slowly in these long races, and most of the field was still together at 25k. From there things got interesting as Holland and Kruger chose to make a ski change at the end of the third lap of 6. They were off the back for a while but chased their way back onto the pack, and by 30k they were pushing the pace and the pack broke up quickly. When most of the rest of the field changed skis at 33k those two along with a young Iver Anderson getting away from the field. Kruger put on a surge in the last 1/2km to get away from Holland, and Anderson faded back and was passed by a hard charging Nyenget shortly before the line.</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: 36pt; margin-top: 0pt; text-indent: 36pt;"></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_85w6NyNQCCO1DcL_4g_yZ5jnVmSRCIeGaNf0fnAOqtEKXebk4dIQq0G4uRluYCTzftTzfJA0dBNr6HSwcwJtrb6GThfYPH602vxVGscrtEQG9CPbmHDemlmsfaf1SXuNPgzUknNbzROX2B2kG-Lxcr1ZKNszM9-l_508gZUGBehBZ-troaqhZdzP/s4080/PXL_20230311_110640708.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3072" data-original-width="4080" height="241" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_85w6NyNQCCO1DcL_4g_yZ5jnVmSRCIeGaNf0fnAOqtEKXebk4dIQq0G4uRluYCTzftTzfJA0dBNr6HSwcwJtrb6GThfYPH602vxVGscrtEQG9CPbmHDemlmsfaf1SXuNPgzUknNbzROX2B2kG-Lxcr1ZKNszM9-l_508gZUGBehBZ-troaqhZdzP/s320/PXL_20230311_110640708.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-size: x-small;">Kruger, Holland, and Anderson racing off the front</span></td></tr></tbody></table><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgl8F8XKzCFCiPE4lKo6997fj4n8Nz6sOIjf7XwSweHe9skwKrlCz4jt34zf7iBHZUIoQoYm-ErnHoEBqqWn7uv3ziVYCXrpx61LLAQmMF4HiSWlFbYj0RLdi2ZWiUd2goylO8lw_G7LFsPO4dhRkyDD_6tVLfgUkBGWpgC4L6-101JthPnRjytN15S/s4080/PXL_20230311_112450222.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="4080" data-original-width="3072" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgl8F8XKzCFCiPE4lKo6997fj4n8Nz6sOIjf7XwSweHe9skwKrlCz4jt34zf7iBHZUIoQoYm-ErnHoEBqqWn7uv3ziVYCXrpx61LLAQmMF4HiSWlFbYj0RLdi2ZWiUd2goylO8lw_G7LFsPO4dhRkyDD_6tVLfgUkBGWpgC4L6-101JthPnRjytN15S/s320/PXL_20230311_112450222.jpg" width="241" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-size: x-small;">Kruger sprinting in for the win</span></td></tr></tbody></table><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: 36pt; margin-top: 0pt; text-indent: 36pt;"><span face="Roboto, sans-serif" style="font-size: 10.5pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">After the race we headed to the harbor to see the Fram & Kon Tiki museums. Then we headed back up to where we had started skiing Friday to get some night skiing in on the lighted trails around Holmenkollen. Anywhere we crossed or skied along the race course there were revelers around their campfires eating, drinking, singing, and cheering us on if they even noticed us passing. </span></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVv371DLBWWYl80_gpy5W3Hyg2QZh_hoHGYK8i66YuRwR4qhtu3Tc94Vf2xTAlvRoMhB7TbWdyvWW-M-09joi8dEcDEvgxgoh0RSw9XWBdV97ZLHgDRc5vH1Yzzx5eU_5Z-E7T08EBc6jAzllTlCaRr3Zqb7-lyMuGSPhauaq4fGT_TlK3NuAeL2va/s4080/PXL_20230311_185400133.jpg" style="margin-left: auto; margin-right: auto; text-align: center; text-indent: 36pt;"><img border="0" data-original-height="3072" data-original-width="4080" height="241" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVv371DLBWWYl80_gpy5W3Hyg2QZh_hoHGYK8i66YuRwR4qhtu3Tc94Vf2xTAlvRoMhB7TbWdyvWW-M-09joi8dEcDEvgxgoh0RSw9XWBdV97ZLHgDRc5vH1Yzzx5eU_5Z-E7T08EBc6jAzllTlCaRr3Zqb7-lyMuGSPhauaq4fGT_TlK3NuAeL2va/w320-h241/PXL_20230311_185400133.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-size: x-small;">Well lit and wonderfully groomed</span></td></tr></tbody></table><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: 36pt; margin-top: 0pt; text-indent: 36pt;"></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: 36pt; margin-top: 0pt; text-indent: 36pt;"><br /></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: 36pt; margin-top: 0pt; text-indent: 36pt;"></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhj0ghD1D1ILFg5QoiTWjqm7tfcIXyG6b1FoKdtgqN76hKNHOaCYtJG68-km6_-oOL9PINo7hb6RTi1hAJaM5igGET2_AmDXIHpdeS1ZSEbP1u8-8cDHlMUpZgrB96kZe7SkaiglVhPVgB7XCmNbF54PQNEvXq-Jejqu7ZwsrXvqQQz_mRryM5kCjej/s4080/PXL_20230311_193916116.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3072" data-original-width="4080" height="241" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhj0ghD1D1ILFg5QoiTWjqm7tfcIXyG6b1FoKdtgqN76hKNHOaCYtJG68-km6_-oOL9PINo7hb6RTi1hAJaM5igGET2_AmDXIHpdeS1ZSEbP1u8-8cDHlMUpZgrB96kZe7SkaiglVhPVgB7XCmNbF54PQNEvXq-Jejqu7ZwsrXvqQQz_mRryM5kCjej/w320-h241/PXL_20230311_193916116.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-size: x-small;">Oslo in the distance</span></td></tr></tbody></table><span face="Roboto, sans-serif" style="font-size: 10.5pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span class="Apple-tab-span" style="white-space: pre;"> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiGH2z83XtRpnAuuvoo_ZHa6dcUjaVVu4dxJOHoXZ0NIbcHc2MAMTDzDEmb-paUkbnq45UalvGKTei8Pso8vaWt7c3EEtZOYecl7GnWNRHMGqH2EoyTY79UNM9ijwStJlTHyglP0TWeEyMCbYjjmgpji5RSwFGNIpW3Vin8eCgt2itMyr34mFKdsN9/s1193/Saturday-Holmenkollen%20night%20ski%20_%20Nordic%20Ski%20_%20Strava.png" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1193" data-original-width="717" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiGH2z83XtRpnAuuvoo_ZHa6dcUjaVVu4dxJOHoXZ0NIbcHc2MAMTDzDEmb-paUkbnq45UalvGKTei8Pso8vaWt7c3EEtZOYecl7GnWNRHMGqH2EoyTY79UNM9ijwStJlTHyglP0TWeEyMCbYjjmgpji5RSwFGNIpW3Vin8eCgt2itMyr34mFKdsN9/s320/Saturday-Holmenkollen%20night%20ski%20_%20Nordic%20Ski%20_%20Strava.png" width="192" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-size: x-small;">Saturday Night Ski</span></td></tr></tbody></table></span></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: 36pt; margin-top: 0pt; text-indent: 36pt;"><span face="Roboto, sans-serif" style="font-size: 10.5pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">The evening got a bit more exciting after our ski. We finished skiing at the Frognerseteren train station, which is the end of the train line that goes around Holmenkollen. We were hiking up the hill to the station and we saw the train sitting there, so we booked it up hoping to catch it before it left. We made it and found seats and started to change back into our shoes and warmer coats. Then the conductor came back and told us there was an issue at the central station so no trains were being allowed to run. He told us we could call a cab and the train company would reimburse us. We decided to hike down instead since we were basically at the city limit way up away from the population center, so we weren't sure how successful we'd be getting a cab. As we hiked down towards a more populated area to call a taxi we saw at least 5 taxis pass us going up the hill towards the train station, so I guess they go that far out after all. We hiked down to the Holmenkollen train station and saw the trains were running again. We saw 3 trains go up towards the end of the line, but none were coming back down, so we waited and got pretty cold there still wearing our ski gear, until finally one came back down and we hopped on. By the time we got back to our Hotel it was after 11:00PM, so we went straight to bed.</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: 36pt; margin-top: 0pt; text-indent: 36pt;"><span face="Roboto, sans-serif" style="font-size: 10.5pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Sunday morning we were determined to get to the venue with plenty of time, so we got to breakfast as soon as it opened, ate quickly and headed for the train. It was less crowded than the day before with many spectators still out in the woods or hung over at home in bed. America had some superstars in the race though, so we were excited to go cheer on Jessie, Rosie, Alayna, and Hailey. We had tickets for the stadium, because we wanted to be right in the action if someone from the US ended up on the podium. We sat right where the skiers looped at the far end of the stadium so we could watch them corner and head back out each lap. It was also a bit less crowded than at the finish line. We could also zip down to the far end of the stadium to cheer as the racers came down the hill towards the ski exchange and towards the finish. We had our large American flag draped in front of us and we were waving our small ones.</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: 36pt; margin-top: 0pt; text-indent: 36pt;"></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCPdN4yf0MqKt97YUh8rV9tqemEC2N2fUav98CLeXaGBvQx59ZAPmX1pmsc6mrT9UvejQtumFCkUb_quATsC3WI9J4aisCQ54iKVLNfchz0PwxeqFpKVzP4C62B199Zv2GqfcmWdGUlhu4tSzRqE5rlRlgrnNMAIKDVq_XCpRusGEbEPltdteysChP/s3280/PXL_20230312_115724610.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="2464" data-original-width="3280" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCPdN4yf0MqKt97YUh8rV9tqemEC2N2fUav98CLeXaGBvQx59ZAPmX1pmsc6mrT9UvejQtumFCkUb_quATsC3WI9J4aisCQ54iKVLNfchz0PwxeqFpKVzP4C62B199Zv2GqfcmWdGUlhu4tSzRqE5rlRlgrnNMAIKDVq_XCpRusGEbEPltdteysChP/s320/PXL_20230312_115724610.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-size: x-small;">Go USA!</span></td></tr></tbody></table><span face="Roboto, sans-serif" style="font-size: 10.5pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span> </span>The women's race started out more aggressively than the men's. Jessie was chasing after all the intermediate bonus points, so she pushed the pace early and about a third of the field was out of the pack by 3k. A couple of young Norwegians did a lot of work at the front as well, so the pace stayed honest. By halfway the lead pack was down to 16 skiers, with Jessie and Rosie still in the mix. Rosie fell off the pack around 35k, then it was down to 8 skiers. Jessie was the first to go in the sprint to the finish, but couldn't hold off some of the Norwegian skiers and ended up 3rd in a very close finish.</span><p></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: 36pt; margin-top: 0pt; text-indent: 36pt;"></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXSL1lKElnJkdkPSjdRzPZOf9PVGBuB5iKdG-SDPVPkpISmiHidO12U5ZKTlX5E_3K7erOMSnd0LdkvJrdqvyl-_hU8pfllsQLH2dRZaodGBH6RqvWPyre984euBkDfaFtBQ5pc82rgxUBU3Cira2zmdO4pd1JPvCI-VxdszsTsXqTBgxNMsxsDhU4/s4080/PXL_20230312_101309764.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3072" data-original-width="4080" height="241" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXSL1lKElnJkdkPSjdRzPZOf9PVGBuB5iKdG-SDPVPkpISmiHidO12U5ZKTlX5E_3K7erOMSnd0LdkvJrdqvyl-_hU8pfllsQLH2dRZaodGBH6RqvWPyre984euBkDfaFtBQ5pc82rgxUBU3Cira2zmdO4pd1JPvCI-VxdszsTsXqTBgxNMsxsDhU4/s320/PXL_20230312_101309764.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-size: x-small;">The women's front pack early in the race.</span></td></tr></tbody></table><span face="Roboto, sans-serif" style="font-size: 10.5pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><br /> <span style="font-family: inherit;">Being in the stands was really exciting. There was music and a jumbotron across the stadium to watch the race when the skiers were on the course, and the announcer did a great job keeping everyone engaged and leading cheers and songs. We also got to meet several other Americans at the event, including workers from the American Embassy, a big group from Alaska, Jessie's parents, the group on the Lumi Experiences trip, and Julia Kern.</span></span></span><div><span style="font-size: 14px; white-space: pre-wrap;"><span> </span></span><span face="Roboto, sans-serif" style="font-size: 10.5pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span class="Apple-tab-span" style="white-space: pre;">The world cup sponsors were there in force, so a</span></span><span face="Roboto, sans-serif" style="font-size: 10.5pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">fter the race we stuck around the venue to watch some ski jumping, win some ski ties and a hat at the Coop booth, eat cheese and S'mores, and check out the Northug shop. Then we went back to the hotel and headed out to ski before it got too late. We tried a different course starting from Sognsvann and heading east to connect up with a lighted trail. There was still some daylight when we started, but we knew we'd be finishing in the dark.</span><span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: 36pt; margin-top: 0pt;"></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOzhwWnm7i_0Iou8d0_4aguUUP12tM33uGQCK2jq_dBbp7RXPOLUibkOutG_s9J7UxnAAfnYlp1XIofZOGXGW4olB2JG_pzAnipuMZymr3IWTecyyEHtzEOwuR1Yt6ROevHKTU0TqKvXLqKEvMxDNnVQalj-k20Zh_s9T7BICum85WntRdWYY9LSYQ/s4080/PXL_20230312_172159768.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="4080" data-original-width="3072" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOzhwWnm7i_0Iou8d0_4aguUUP12tM33uGQCK2jq_dBbp7RXPOLUibkOutG_s9J7UxnAAfnYlp1XIofZOGXGW4olB2JG_pzAnipuMZymr3IWTecyyEHtzEOwuR1Yt6ROevHKTU0TqKvXLqKEvMxDNnVQalj-k20Zh_s9T7BICum85WntRdWYY9LSYQ/s320/PXL_20230312_172159768.jpg" width="241" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-size: x-small;">Skiing along the river</span></td></tr></tbody></table><span face="Roboto, sans-serif" style="font-size: 10.5pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span> The Trail was gorgeous, and the grooming was excellent. I think pretty much every day that we skied I marveled at how many km of ski trails there were, and how fantastic the grooming was everywhere! It was just unbelievable to me that we could take the train right from the center of the city and get out on a trail that started out through the forest, along bluffs, across farm fields, along a creek, and up to a trail side cafe. Then we hopped onto a lighted trail for a mostly downhill run back to the train station. There are over 100km of lighted trails right in Oslo, so even if all of our skiing had been at night we would have had plenty of trails to explore.</span><br /></span><p></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: 36pt; margin-top: 0pt;"><span face="Roboto, sans-serif" style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"></span></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="font-size: 10.5pt; margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgG-1NiHSc6G1VtV_6XA_64ixJTnYSwpWkVQR34ywdlek4E1Rth8NHzZEESXml0TOaoc9WFEElHDo64mTRPpb_PqbACM6CYbiGDrfQMJeUnr5xGvoyBt-QJ7fnXY9M6gZDLzUgIgmOhAexvL7kReDEbQwyY89cRdi8jqEZuY09etJ3aVl9sa-laascr/s4080/PXL_20230312_174333965.MOTION.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="4080" data-original-width="3072" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgG-1NiHSc6G1VtV_6XA_64ixJTnYSwpWkVQR34ywdlek4E1Rth8NHzZEESXml0TOaoc9WFEElHDo64mTRPpb_PqbACM6CYbiGDrfQMJeUnr5xGvoyBt-QJ7fnXY9M6gZDLzUgIgmOhAexvL7kReDEbQwyY89cRdi8jqEZuY09etJ3aVl9sa-laascr/s320/PXL_20230312_174333965.MOTION.jpg" width="241" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-size: x-small;">Better scenery than the lighted trail at Hyland</span></td></tr></tbody></table><span face="Roboto, sans-serif" style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="font-size: 10.5pt; margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZrdwXPYqlePcxUjREOdYfUw-ABqNNmzIfHtOWZoippNdVMsH1CN35VZ_YhL6ElC-4rH8tGjv154qxUEwTWXxTycWXRfhAr5gA3m6R-WRQbrR9_bcR3qeGjpAsi87oLB7vEkdiow7K1BWaxybz3iDBPHoCqv0aAfheeyKmnFrg8BUi0RTs71a-3p_v/s426/2023-04-05%2020_34_17-Sognsvann%20og%20Ullevalseter%20_%20Nordic%20Ski%20_%20Strava.png" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="426" data-original-width="310" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZrdwXPYqlePcxUjREOdYfUw-ABqNNmzIfHtOWZoippNdVMsH1CN35VZ_YhL6ElC-4rH8tGjv154qxUEwTWXxTycWXRfhAr5gA3m6R-WRQbrR9_bcR3qeGjpAsi87oLB7vEkdiow7K1BWaxybz3iDBPHoCqv0aAfheeyKmnFrg8BUi0RTs71a-3p_v/s320/2023-04-05%2020_34_17-Sognsvann%20og%20Ullevalseter%20_%20Nordic%20Ski%20_%20Strava.png" width="233" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-size: x-small;">Last ski in Oslo</span></td></tr></tbody></table><span style="font-size: 10.5pt;"><span> Once we got back to the hotel we packed up all our things so we could leave bright and early the next morning. We took the train to Bergen for a couple days and left our skis in a ski locker at Oslo Central Station. I'll cover the Bergen trip in the final post of the series, the next post will pick up when we pick up our skis and head to Lillehammer.</span><br /></span></span><p></p></span><p> </p></div>Craighttp://www.blogger.com/profile/14321910950301601191noreply@blogger.com0tag:blogger.com,1999:blog-1572647974447867713.post-73632588964144384112023-03-19T21:24:00.000-05:002023-03-19T21:24:30.024-05:00Birch Shorts<p> 20 Birkies gets you Birch Leggings. I'm halfway there at 10 now so that must be birch shorts right? No? Moving on...</p><h2 style="text-align: left;">Birkie Prep</h2><div>Where we last left our hero... too much?</div><div><br /></div><div>OK, so the Vasaloppet was a bit of a bummer. The course profile and layout and the usual trail conditions really suit my skiing style. Far more so than I think/thought the Birkie course did. I can use my balance and glide to cover up for a lower power to weight ratio. So laying a bit of an egg there a week after a less than stellar Boulder wasn't super encouraging.</div><div><br /></div><div>The first week between Mora and the Birkie started the taper. I can't quite remember why a month later now that I took Monday and Tuesday off completely. Then Vakava practice on Wednesday night my activity is titled Ice Skating. It was the second week in a row where Battle Creek was just this side of terrifying and that is coming from me who likes when the conditions get a little icy. Instead of skate intervals we ended up doing double poling which isn't my favorite.</div><div><br /></div><div>With no race on my calendar, and no full marathon racing of the season other than Seeley, I decided to make my final Saturday workout a solo 1 hour marathon pace effort. Based on the feel of all of my racing and training up to that point, I wanted to head out to the hills of Battle Creek and test what I thought would be my Birkie pace.</div><div><br /></div><div>The workout went great, and it was super fun to see many many other feverish skiers out at Battle Creek getting their final tune-up in for the Birkie.</div><h2 style="text-align: left;">Birkie Week</h2><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiJOoRw0v8vhgqT6qv5Pjs_vxIcUFTYvsMVYfQ47rf1x1nPzHBr5fl3AgbXgn1lzLaspmZfBKAjPAvvCYYWDpCBRMq2CrrglljKbpdJA1ccOK-lm-UCKIvb54-oIHX8GfPmrwex8nZu_Wjrq4pKiWaBEVuJCP1qF-OkvCmeRPcsKKToDbIGQvopxWfW" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="594" data-original-width="835" height="285" src="https://blogger.googleusercontent.com/img/a/AVvXsEiJOoRw0v8vhgqT6qv5Pjs_vxIcUFTYvsMVYfQ47rf1x1nPzHBr5fl3AgbXgn1lzLaspmZfBKAjPAvvCYYWDpCBRMq2CrrglljKbpdJA1ccOK-lm-UCKIvb54-oIHX8GfPmrwex8nZu_Wjrq4pKiWaBEVuJCP1qF-OkvCmeRPcsKKToDbIGQvopxWfW=w400-h285" width="400" /></a></div><br /></div><div><br /></div><div>Have you heard about the Birkie week snowstorm? Well that pretty much threw the week leading into the Birkie into disarray. I took Monday off of skiing as is pretty typical. But then decided to try to do my last interval work on Tuesday instead of Wednesday since I didn't think I would make it to practice. I met up with Ian and Laura at Theo that evening and we cranked out 4 x 3 minutes at L4. Well I tried. I felt like hot garbage. Legs loaded up immediately, just scrambling all over with my technique. Just a mess.</div><div><br /></div><div>The loaded up legs feeling is something I've struggled with by Birkie time the last few years. Basically I just feel cooked right from the gun. I was worried this was the start of it again, right at Birkie week this time instead of the few weeks leading into it so that would be something in the right direction.</div><div><br /></div><div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiKGmnZxWDwT8ajRqXch9F7-ZJa1QhgfVSXO7X4GD2WvyPGb4oz_E6tJ7s3bmLX_TvEURUHYHc1Rx1JXq0Deumah84-fE6ixtT5Sd52dSQbLc5BFE_mcoFuX51zk3CAQkyzhyZNKLQKqzfFohrdek3_cynAOpQ58h5eDkVX2vNhtpFfMUedtU2gaPOQ" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="1968" data-original-width="1481" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEiKGmnZxWDwT8ajRqXch9F7-ZJa1QhgfVSXO7X4GD2WvyPGb4oz_E6tJ7s3bmLX_TvEURUHYHc1Rx1JXq0Deumah84-fE6ixtT5Sd52dSQbLc5BFE_mcoFuX51zk3CAQkyzhyZNKLQKqzfFohrdek3_cynAOpQ58h5eDkVX2vNhtpFfMUedtU2gaPOQ=w302-h400" width="302" /></a></div><br /><br /></div>Then came the shoveling. And despite it being a super light and fluffy snow, I somehow managed to strain a bunch of the muscles in my back. So by the time I drove up to Hayward on Thursday afternoon I was in all sorts of disarray physically and mentally.</div><div><br /></div><div>After a only mildly nerve-wracking drive to Hayward I met up with Artie and family at Coops for dinner and then tried to get to bed early. Friday was more relaxing, a trip to the Expo to pick up my packet, and a quick shake out ski at the Hayward golf course to see if I still knew how to ski.</div><div><br /></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEja3mSmCXpkalZcKbEH40O1OsqkvRAVPWf5TjyAR5O3ayMcfDyJeYc62ot9umDBuXLA2fEfYSkhtMp_xwr77f13jIL7u7sG8wUP4PbioVYFycOgEOzgLqLprhf7gviK5lY9nSCO2JizW-Lt6uTzNz54HUqZOlcTJGRQ3NRKgFqAcYSjIVExjiAt6G82" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="912" data-original-width="1303" height="280" src="https://blogger.googleusercontent.com/img/a/AVvXsEja3mSmCXpkalZcKbEH40O1OsqkvRAVPWf5TjyAR5O3ayMcfDyJeYc62ot9umDBuXLA2fEfYSkhtMp_xwr77f13jIL7u7sG8wUP4PbioVYFycOgEOzgLqLprhf7gviK5lY9nSCO2JizW-Lt6uTzNz54HUqZOlcTJGRQ3NRKgFqAcYSjIVExjiAt6G82=w400-h280" width="400" /></a></div><br />That was actually a pretty nice ski for a change and I felt a little more relaxed going into the evening that the big day would not be a disaster from the line.</div><div><br /></div><h2 style="text-align: left;">Ski Prep</h2><div>I leave the detailed prep to Finn Sisu. My only task is to decide what ski to use. Given the forecasted temps of single digits at the start and only warming into the mid 20's, that was a pretty easy call. I have a pair of Rossignol's that I have probably raced on 75% of the time. They have an FAC1 (now obsolete I think) grind from Finn Sisu on them and have been my goto for anything below warming conditions.</div><div><br /></div><div>After the race I told Devin and Nate that my skis were decidedly above average. And not the sort of above average from Lake Wobegon, but actually better than more than half the skiers. I saw a few people with better skis, and lots of people with much worse skis.</div><div><br /></div><h2 style="text-align: left;">Mental Prep</h2><div>I've talked about it before. I feel like I am a bit of a headcase when it comes to the Birkie. You try not to put too much value on your results... but it is hard not to. And I've had one really good Birkie, a couple of decent races, and a couple of absolute stinkers.</div><div><br /></div><div>With minimal else to do the day before I spent a fair bit of time reviewing my notes, pacing notes, check lists, and checking my piles of gear for the bag.</div><div><br /></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjRQzA08XWe6_kvwEq0BbUxPo3IxfDHNUnPJ_EmyZ0gfBIcj7TLBPGSDVJbJfeyA1woQJwVKCuRTKKtJUz9kbnvJ2Hjl_ZCjjV28BIXVz4roDCwuY59qm-uh4b9ql8BPUuc6-j1vZZRThv7tnM-dJsI62uTlNdjIPjLhI_6BV9Dt4Za2K0iW-qvi3zx" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="177" data-original-width="443" height="128" src="https://blogger.googleusercontent.com/img/a/AVvXsEjRQzA08XWe6_kvwEq0BbUxPo3IxfDHNUnPJ_EmyZ0gfBIcj7TLBPGSDVJbJfeyA1woQJwVKCuRTKKtJUz9kbnvJ2Hjl_ZCjjV28BIXVz4roDCwuY59qm-uh4b9ql8BPUuc6-j1vZZRThv7tnM-dJsI62uTlNdjIPjLhI_6BV9Dt4Za2K0iW-qvi3zx" width="320" /></a></div><br />That list is relatively unchanged over the last two or three Birkie's. The one item I actually removed from the list was something about being comfortable being uncomfortable. AKA, its gonna hurt, don't be a wimp about it. For the millionth time I was telling myself to not go out too hard. Most of my bad races come from bonking/blowing-up at about 35km into the race. So I decided to forgo the idea that I should be uncomfortable and maybe even start to think about the first half to two thirds of the race being too comfortable.</div><h2 style="text-align: left;">Race Strategy</h2><div>Uberlegger Jay Wenner always seems to ski a great Birkie. So when I saw him before the start I told him to whack me with a pole if he ever saw me ahead of him before the High Point, and maybe even OO.</div><div><br /></div><div>Basically the strategy was to ski at a pace I thought was "too easy" until at least OO. I get too wrapped up in who I should be skiing with and thinking this is a race, so if I'm not pushing hard I'm not racing. The effect usually is that I race 35km and <b>suffer</b> for the last 15km.</div><div><br /></div><div>Based on my marathon paced workout and the racing I had done thus far I had a rough heart rate I didn't want to exceed. Other than that it was about relaxing. Getting good balance and ankle flexion. And letting people go.</div><div><br /></div><div>So my goal was a solid race. I figured if <i> </i>I could do that, my training had me in top 300 men shape.</div><div><br /></div><h2 style="text-align: left;">The Race</h2><div>Finally, race time. I really dislike the Wave 1 pen race. Thankfully it wasn't too cold this year. And since I wasn't too concerned about trying to get out at the front of the wave I opted to be a little more conservative in the pre-race race and ended up about 6 or 7 rows back. About as far back as I've ever been at the start of the race.</div><div><br /></div><div>The gun goes off, and we are on our way to Hayward. I made it out cleanly. I think I only saw one person go down and I was able to dodge them cleanly.</div><div><br /></div><div>I quickly saw Jay and opted to try to settle in behind him. There is a lot of comings and goings in the first few km up to the power lines. Plenty of people who think they've gotten a horrible start and MUST get through right now and try to wedge themselves into lines or between lines etc. Trying to relax and get my flow on I wasn't overly aggressive in holding my spot. As a result Jay was steadily moving further up the line than I was. By the High Point I could still see Jay near the top of the climb as I approached the bottom.</div><div><br /></div><div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjlE-_IyBMi5AUmW9lwyLCSTNxTHonl_LKFP6HlMCtbIzuPYlkJKZmtX6yAeDDV5b5CjASvMHhYvBtmubciyH9Cbb9aLqlUFK5tavNyr8l2zBFXGrDjcpDolNqiRU-1_fdGfDr572ccxFU7LJBWFBFA3pnpkkNWvGMNDeodmX9lLNAacOpafxPVYImX" style="margin-left: auto; margin-right: auto;"><img alt="" data-original-height="1459" data-original-width="3310" height="176" src="https://blogger.googleusercontent.com/img/a/AVvXsEjlE-_IyBMi5AUmW9lwyLCSTNxTHonl_LKFP6HlMCtbIzuPYlkJKZmtX6yAeDDV5b5CjASvMHhYvBtmubciyH9Cbb9aLqlUFK5tavNyr8l2zBFXGrDjcpDolNqiRU-1_fdGfDr572ccxFU7LJBWFBFA3pnpkkNWvGMNDeodmX9lLNAacOpafxPVYImX=w400-h176" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Strava Flyby showing Jay slowly putting about 30 seconds into my by the high point.</td></tr></tbody></table><br />Despite Jay getting away from me I was feeling good. I had managed to get my first gel down, my legs felt good, and my HR was staying "comfortably" in my target range. I was touching the limit occasionally, but it seemed easy to back it off just a tiny fraction or tighten up the technique a hair and it would come back.</div><div><br /></div><div>There were a couple of short stretches where the group with Jay in it was up ahead and there was some pretty empty trail between us. But for the most part I was able to find another skier or three that was willing to go to the front and do any work that might have brought them back. Sometimes someone would come through much too hot for me to want to stick to them, but the group that formed and dissolved around me up to OO seemed pretty solid and I was happy to let someone else do the pace setting.</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMLaj-D1b54cFYXWde3oox0tKmSzlxp1t-hGJHtbcHvoJnFXEPTwHS1-RLCwNOuOP-QrbYwFbW-85G9VmfuszorhbBc6lFDs1ADJFBrTKypV6TB6lZcRSx3-f5iwhYDe9uqReL2-Q13pHFsPEQdVYJ0l0GZl8BEU_LZrklhKCQ7CnkC73VKRVMf0dg/s5202/_MG_8794.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3464" data-original-width="5202" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMLaj-D1b54cFYXWde3oox0tKmSzlxp1t-hGJHtbcHvoJnFXEPTwHS1-RLCwNOuOP-QrbYwFbW-85G9VmfuszorhbBc6lFDs1ADJFBrTKypV6TB6lZcRSx3-f5iwhYDe9uqReL2-Q13pHFsPEQdVYJ0l0GZl8BEU_LZrklhKCQ7CnkC73VKRVMf0dg/w400-h266/_MG_8794.jpeg" width="400" /></a></div><br /><div>My family was going to be at OO so as I skied through I was watching for them. I never saw them, but they apparently saw me because my kid got a picture of me looking up the bridge over OO.</div><div><br /></div><div>I was still feeling good but I knew the wide open field through the Korte start area, the bit of a headwind out of the south, and that gradual climb to Picnic Table was going to be unpleasant. I wouldn't say I stalled there, but I definitely didn't go charging off on my own and as soon as I saw someone else I happily let them take the lead and I hopped in behind.</div><div><br /></div><div>Safely over the hill the next bit of the course is fairly solidly downhill with only one notable climb before Gravel Pit. Somewhere in this stretch a nice little group formed that I was happy to sit in about second or third ski. I frequently found myself thinking, should I be going harder yet? Maybe I can make up some ground. No... not yet.</div><div><br /></div><div>We made it to Gravel Pit, and so far I had only had one minor brief burpy moment. Otherwise I was feeling decent enough for 30km into a race. I was getting my gels and water in plus a cup or two of water or energy at the aid stations if they were convenient.</div><div><br /></div><div>But we were entering the sector of death. Somewhere between Gravel Pit and Mosquito Brook is usually when not only do the wheels come off, they start a tire fire, the head gasket blows, and the transmission leaves parts all up and down the trail.</div><div><br /></div><div>The little pack I was skiing with... actually... I should mention I actually have no idea how big the group was. I never once during the race looked back. I wanted to keep my head up and looking towards the finish, not over my shoulder. So anyway, the two people who were occasionally in front of me, and whoever else might have been behind continued to ski at what felt like a pace I thought I could totally hold for another 20km.</div><div><br /></div><div>Somewhere before Mosquito Brook we got passed by the first and maybe second person from Wave 2. They had 10 minutes into us, I obviously wasn't going to be trying to hitch a ride with them.</div><div><br /></div><div>Shortly before Mosquito Brook I grabbed a quick Gatorade feed from Frank. I managed to get a chunk of snow stuck in the cuff of my boot in the process and proceeded to make a huge bonehead move. So when I said I never looked behind me, I guess that wasn't entirely true. Instead of bending over to pick out the chunk of snow I somehow thought it would be a good idea to pick up my foot and pick it out... promptly catching my ski tip in the trail and getting spun around until I was hands down on the trail facing back to Cable. I didn't actually fall, but I did come to a complete stop and killed all of my momentum heading down that last descent into the Mosquito Brook aid station.</div><div><br /></div><div>Thankfully since I was carrying my own nutrition and had just grabbed a big swig of Gatorade I didn't need to stop. So I was able to ski through and with a little bit of extra effort was able to catch back onto my group.</div><div><br /></div><div>This is when the skiing zombies started appearing. Oh, I have soooo been there. You would see someone just rocking back and forth on their skis. Or just plodding along. I even saw someone get a little too far over their ski, lost there balance, and honest to goodness swan dive off the trail into the powder.</div><div><br /></div><div>Mosquito Brook/39k climb came and went. Just three more hills to go.</div><div><br /></div><div>Bitch Hill came into view and looked huge... but oddly not that terrifying. I wasn't going any faster than before, but the effort was starting to add up. There were just the little niggles of cramps starting in my quads and triceps.</div><div><br /></div><div>Bitch Hill came and went. I knew the next stretch was a bit rolly, just a couple of short climbs, and some nice descending down to Hatchery.</div><div><br /></div><div>I was looking forward to my high five with Keith there and then moving on to tackle the last two hills.</div><div><br /></div><div>I slapped my high five and rushed past the aid station having taken my last gel on the descent into the aid station (note, I tossed my garbage into the aid station, no littering time penalty for me).</div><div><br /></div><div>For the first time since a couple of odd locations back in the first 10km of the race I was out front. Rosie's hill is such a brutal climb. Not steep. It just keeps rolling. One climb after another. I think one of the guys I had been skiing with caught back up and as we crested the top of the hill he was out front by a tiny bit. I pushed over the top to try and catch back on. My skis were running good (Finn Sisu remember) and I was able to get back on again.</div><div><br /></div><div>One more climb. 77. That three tiered wandering monster. The check engine light was starting to flicker on the dash at this point. Nothing had cramped yet, but things were threatening. Technique was starting to falter.</div><div><br /></div><div>My V1 was actually holding together pretty well though and I felt like I was moving when I went into it.</div><div><br /></div><div>I caught Craig at the top of the last climb before we descended to Duffy's field and headed for Wheeler Road.</div><div><br /></div><div>As we hit the lake the Donut guy I had been following for probably 20km was right in front of me. Wanting to make a solid push for the finish I offered to take a pull. Nice guy huh? Draft a guy for 20km and finally offer to pull. And I think I dropped him. In similar fashion to my elite wave qualifying year, I went to the front on the lake and pulled all the way to the line. One guy pipped me right before the bridge by Market Place, but no one else did.</div><div><br /></div><div>It felt good to be hauling in Elite Wave skiers and classic skiers all the way across the lake.</div><div><br /></div><div>Actually, it felt good to finish the race feeling like I had left 98% of it out there all along the trail. Not 110% in the first 35km and then another 100% in the last 15km.</div><div><br /></div><h2 style="text-align: left;">Results</h2><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhGduZsvIJyEjG9ouQ97uLiyGMT6QKKg-ZJBu_98W3GHTUneATJEFZyiFfZbghbhx3DUfNfzWesZKlJwFIEbnc-aUrXyzj9Xc1KOHq521oIHv_JYm5xh6ohx6T1Sgul7RYbm5ROdNgGJaFnHF2FskqLpFGXYvQX4DXoElqhsphxdLJOyp888QiQY1Mm" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="325" data-original-width="1184" height="176" src="https://blogger.googleusercontent.com/img/a/AVvXsEhGduZsvIJyEjG9ouQ97uLiyGMT6QKKg-ZJBu_98W3GHTUneATJEFZyiFfZbghbhx3DUfNfzWesZKlJwFIEbnc-aUrXyzj9Xc1KOHq521oIHv_JYm5xh6ohx6T1Sgul7RYbm5ROdNgGJaFnHF2FskqLpFGXYvQX4DXoElqhsphxdLJOyp888QiQY1Mm=w640-h176" width="640" /></a></div><br />So 2:48:21, 284th overall, and 257th male.</div><div><br /></div><div>I'm quite pleased with that. The splits tell a tale of a reasonably well paced race.</div><div><br /></div><div>As far as placings go, it was my second best result in 10 (9 because there was a virtual year in 2021) attempts.</div><div><br /></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiIlq7qr-x4GALkfAlNIPkORCYe-Re8_ZZUyIxszlh3oBYG9o7cOqpo2rT6UdoQllWCaLUer8lK6oHbceqTVXC05SkSUWGVdMP-92CHnIJ5-6XcS5Ju5cjss_y9QWPMeDlVAovM9N2Auq3lIUaiuW2-IpbAFn0GM9xwlb1zlocFXXuJxu_jDgwba9hB" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="799" data-original-width="1332" height="240" src="https://blogger.googleusercontent.com/img/a/AVvXsEiIlq7qr-x4GALkfAlNIPkORCYe-Re8_ZZUyIxszlh3oBYG9o7cOqpo2rT6UdoQllWCaLUer8lK6oHbceqTVXC05SkSUWGVdMP-92CHnIJ5-6XcS5Ju5cjss_y9QWPMeDlVAovM9N2Auq3lIUaiuW2-IpbAFn0GM9xwlb1zlocFXXuJxu_jDgwba9hB=w400-h240" width="400" /></a></div><br />By time it was the third fastest, just squeaking in ahead of 2016 by 14 seconds.</div><div><br /></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhsVyYPnvO0vT9jroGcw8fD6ehemzIL-yCfpGJ2E-3SZlOrry0Z51MecVjuEMsJb-5X5CuOshhZ7uklm4VT0VXDJuCVVMAHtuaR21PRryrfB1NtyB_9Gt2E-YNWjwZvtsyhbrK9TYk6CigjmIfR-1mGxYp7TWiykCGpzm78F-RaOhw2I3dk3BV35Psd" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="771" data-original-width="1275" height="243" src="https://blogger.googleusercontent.com/img/a/AVvXsEhsVyYPnvO0vT9jroGcw8fD6ehemzIL-yCfpGJ2E-3SZlOrry0Z51MecVjuEMsJb-5X5CuOshhZ7uklm4VT0VXDJuCVVMAHtuaR21PRryrfB1NtyB_9Gt2E-YNWjwZvtsyhbrK9TYk6CigjmIfR-1mGxYp7TWiykCGpzm78F-RaOhw2I3dk3BV35Psd=w400-h243" width="400" /></a></div><br />Overall I left the weekend quite pleased. I'll probably not get around to writing up the rest of the season, but I went on to race two more 50k races over the next two weekends (Pepsi 50k skate and Bear Chase skiathlon) and I think each one was better than the one before it.</div><div><br /></div><div>Anywho... good season and after some time off structured training, a good solid offseason of some biking and running, and I'm excited to be back skiing and racing again next year.</div>Ben Mhttp://www.blogger.com/profile/04422936932304285072noreply@blogger.com0tag:blogger.com,1999:blog-1572647974447867713.post-6339443430074935772023-03-11T20:27:00.000-06:002023-03-11T20:27:37.320-06:002023 Racing Tales: Mora Vasaloppet, Minnesota Finlandia, and the Birkie<h3 style="text-align: left;">42 km Mora Vasaloppet Classic <br /></h3><p>The Mora Classic race returned to the 42 km distance after <a href="http://vakavaraceteam.blogspot.com/2022/02/go-big-or-go-home-mora-vasaloppet.html" target="_blank">nearing 48 km</a> last year. Even though I’m better the longer the slog, 42 km of mostly double pole is enough for me. Race weekend was warm. OK, maybe hot. The forecast for the classic race the day before predicted mostly cloudy skies but when I checked my weather app the morning of the race, it now predicted full on sun and temps into the 40s, a solid 50 degrees warmer than last year. Now I was really glad it was only 42 km but with a 10:30 am start I was sure we’d still see plenty of transformed snow. </p><p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeyR6lhewqAg_42krFIP7Sd2hMB2jTuHRtEW7BIkuSeky2EH8kLOKxZ3wreLjPoUxTp8Amwq_FQaFlSHMbAANdVZonUmjOyddCmiyKfDoZ_BFAj6ykQgfGiFvqGahK1a2zXN82TPKulbp9rhw3DCF5jCzkLWBwhrZv5iY0b7NLA4dKLcQH-N9GRBwEJQ/s1280/Mora%20Dave%202023.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="960" data-original-width="1280" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeyR6lhewqAg_42krFIP7Sd2hMB2jTuHRtEW7BIkuSeky2EH8kLOKxZ3wreLjPoUxTp8Amwq_FQaFlSHMbAANdVZonUmjOyddCmiyKfDoZ_BFAj6ykQgfGiFvqGahK1a2zXN82TPKulbp9rhw3DCF5jCzkLWBwhrZv5iY0b7NLA4dKLcQH-N9GRBwEJQ/w640-h480/Mora%20Dave%202023.jpg" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Coach Dave Christopherson double poling hard in the 21 km on his way to another horsee. Photo: Eve Graves<br /></td></tr></tbody></table><br />We got to Mora in time to preview the first and last kilometer of the course. This meant I could see how aggressive they were with laying down tracks on tight corners and downhills. It turned out as has been the case in recent years, they were aggressive again. Good to know. Erik and I were both doing the classic race and even though we would only spend 1% of the race kicking, we had decided on a klister binder with Oslo Purple. This combo was icing on my warm up but not grabbing so even though not ideal, I didn’t make any changes. When I put my skis down in the line-up, I scraped them off and then set them on their sides facing the sun. <br /><br />I lined up in the 3rd row on the east side so I’d be more on the outside for the first corner where there is always more room. The race goes out fast and I quickly found myself well behind the leaders. I’d passed some people by the time we climbed off the lake on quite icy snow. I seemed to lose any pack much sooner than in previous years. There were a few skiers who passed me but I think I caught more than passed me and some guys who passed me I subsequently passed them back up! </p><p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRF4oG3w3nc8mfzUYNJgYWEcv6DDd7l1V8e5LkVPh5vZqILDJj9P2d_bN9inzsSx7bUO2dQemKhTMxuAn6mVo-lQh_LCMR8xS9AtQHIViV67UQ88BVOAkw0Fh37FJ2jYaBzWFeg9jqWrUf_HDkaRXbbXAuGIrT-g1epCVnXh5gORgWcF8xQ7Wk9LsCbQ/s1280/mora%20start%202023.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="960" data-original-width="1280" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRF4oG3w3nc8mfzUYNJgYWEcv6DDd7l1V8e5LkVPh5vZqILDJj9P2d_bN9inzsSx7bUO2dQemKhTMxuAn6mVo-lQh_LCMR8xS9AtQHIViV67UQ88BVOAkw0Fh37FJ2jYaBzWFeg9jqWrUf_HDkaRXbbXAuGIrT-g1epCVnXh5gORgWcF8xQ7Wk9LsCbQ/w640-h480/mora%20start%202023.jpg" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Classic field going out hot! That's "Vaker" Brock Lundberg on the left getting up high. I'm just behind him on the left. Photo: Eve Graves<br /></td></tr></tbody></table><br /> The course was a bit short and took me 2 hours 25 minutes, during which I got in 4 feeds which might be a record for me. I had good energy to herring-bone run up the short steep hills and attempt a fast stride on the less steep ones. I mostly had kick but it was a bit hit-or-miss and once on the second half of the second lap I had just a tad of icing. </p><p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJ-tdkK0N7tSZHpWcOFyDtyiaHG0E3LMSo8NE_SO9WnIUB3xLNB4tn46YLAgJWoEHIAFB1VCLjk6D1mfvilIAdcOMxJj3VUeNAdyhCLTTwBUe0w2T7-NAueMT-oBLeJgGKgA30eHCtEFfFYe1aWFGVbBPJS5l1kSw_VO3-k5C2-24JiI_0RgaJrib1fA/s1600/Mora%20Ahvo%202023.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="919" data-original-width="1600" height="368" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJ-tdkK0N7tSZHpWcOFyDtyiaHG0E3LMSo8NE_SO9WnIUB3xLNB4tn46YLAgJWoEHIAFB1VCLjk6D1mfvilIAdcOMxJj3VUeNAdyhCLTTwBUe0w2T7-NAueMT-oBLeJgGKgA30eHCtEFfFYe1aWFGVbBPJS5l1kSw_VO3-k5C2-24JiI_0RgaJrib1fA/w640-h368/Mora%20Ahvo%202023.jpg" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Check out Ahvo STRIDING Bell Tower Hill. Sure, he was on skins but this is still darn impressive. He also crushed his age class. Photo: Eve Graves<br /></td></tr></tbody></table><br /> I focused on getting up high to start my double pole, to keep soft knees, and also to hold firmly onto my poles during the main power phase to generate more force. Sure, I got tired but was mostly able to ski strong. In the transforming snow, it was notably slower outside the tracks. <br /><br />Because it was so warm, I had decided to ski without any headgear. This ended up being a big snafu because without a headband, my prescription sunglasses kept falling off my face and there wasn’t quite enough downhill to always push them back on without missing a pole:)<br /><br />My second lap I was chasing my bro who had gotten off to a fast start. In some of the twisty section he was always a turn in front of me. Once we got back out onto the lake I saw him in front of me. He was getting tired quickly and walked up the Bell Tower Hill while I ran. I watched him stride up the street before Main Street while I ferociously double poled, except when I missed a pole to push my glasses back onto my face. He stayed in front of me by 20 seconds but it was fun to finish next to each other in the results. <br /><br />I love double pole courses and short uphills. It makes me feel like I can sprint every uphill. I finished in 6th place and was just a couple minutes behind some really strong women so I was pleased with that and stood on the age class podium with one of my teammates. </p><p style="text-align: left;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbB31awZdYmEwUywa_92WZUU6ds_09u1ztrO7wmig4fw1zygbcfEtAAQct7TKTY9sgRYS7h3lnhH9wgYGsxJmYzFToJVtBcwEJK9cr9E9nF70ct4TWJ5jO3_iV5opkdELvB-XsqMV_8tRVw49jUWaorGcHvZgFvLhIqOQNTgkeegUgiEbERWqCH4Jx9g/s1600/Mora%20Molly%202023.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1073" data-original-width="1600" height="430" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbB31awZdYmEwUywa_92WZUU6ds_09u1ztrO7wmig4fw1zygbcfEtAAQct7TKTY9sgRYS7h3lnhH9wgYGsxJmYzFToJVtBcwEJK9cr9E9nF70ct4TWJ5jO3_iV5opkdELvB-XsqMV_8tRVw49jUWaorGcHvZgFvLhIqOQNTgkeegUgiEbERWqCH4Jx9g/w640-h430/Mora%20Molly%202023.jpg" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Molly Watkins (who finished 5th) and a sit skier. Photo: Eve Graves<br /></td></tr></tbody></table><br /> As for how the rest of Vakava fared, well, it was almost an embarrassment of corral filling. <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0S-xUbbLzJj9crdO775epn3zyKfpLFn2cyOwJxwLuDWV1rFHRJ0BtO5YVWHyM4i1sJndMAOgNPoKLGMjK-h30iB-1a5HPVZwL1LWJAyQ7Vcfi4ZKa_H3mlHpIq1ITnmFCzNbbqntvSosoDi2FKQdkcOvF-RV9Ey1AB_i4kXWekpkeKrDl0g2POocbgw/s4032/PXL_20230212_200959522.MP.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3024" data-original-width="4032" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0S-xUbbLzJj9crdO775epn3zyKfpLFn2cyOwJxwLuDWV1rFHRJ0BtO5YVWHyM4i1sJndMAOgNPoKLGMjK-h30iB-1a5HPVZwL1LWJAyQ7Vcfi4ZKa_H3mlHpIq1ITnmFCzNbbqntvSosoDi2FKQdkcOvF-RV9Ey1AB_i4kXWekpkeKrDl0g2POocbgw/w640-h480/PXL_20230212_200959522.MP.jpg" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Vaker Sarah Widder on top of the age class podium with me second and Erik third over on the far right. Photo: Heather Chicanowski<br /></td></tr></tbody></table><br /></p><h3 style="text-align: left;">The Minnesota Finlandia 25 km Skiathlon</h3><p><br />Six days later it was time for the Minnesota Finlandia. Even though I don’t like skiathlons, Erik has charged me with winning every race at the Minnesota Finlandia and since I haven’t won the skiathlon yet, I entered it again <a href="http://vakavaraceteam.blogspot.com/2022/02/the-minnesota-finlandia.html" target="_blank">for the second year </a>in a row along with Molly Watkins, who had me by three minutes at Mora. She’s also a classic specialist. I lined up in the front row because there was a spot next to my bro. A handful of skiers took it out really really hot, including my bro, Craig, Artie, and Molly. I just couldn’t double pole that fast. As we skied in front of the Buena Vista chalet, Kerrie Berg passed me. But I rallied, following her to the base of Sunnyside and then herring-bone running up the downhill next to her and keeping pace with her once it leveled out. </p><p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWwgOXsQmTO3JjzIKDHhUil-SZlaxxP0ZzqjHBP8VcpmxclYI4yxPACWqvlCowV5Gh1xevIeMVimXjB4gePzwAfQ8PGzw1P1Js57go40Rqqc_p1N7yJsvO4n4SDfwH_7xYdSg1FKXZYYQI9Ua3HwPJbAyHBI59GmODQrN20vSFo5ACYXPuRvDV7CjuIw/s640/finlandia%202023%20Dennis%20and%20Erik.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="427" data-original-width="640" height="428" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWwgOXsQmTO3JjzIKDHhUil-SZlaxxP0ZzqjHBP8VcpmxclYI4yxPACWqvlCowV5Gh1xevIeMVimXjB4gePzwAfQ8PGzw1P1Js57go40Rqqc_p1N7yJsvO4n4SDfwH_7xYdSg1FKXZYYQI9Ua3HwPJbAyHBI59GmODQrN20vSFo5ACYXPuRvDV7CjuIw/w640-h428/finlandia%202023%20Dennis%20and%20Erik.jpg" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Dennis Curran and Erik at the top of the steep pitch on Sunnyside in the 25 km skate race. Photo: Monte Draper<br /></td></tr></tbody></table><br />I kept skiing with Kerrie on the east side as we passed one guy and then dropped another. My skis were fast! After the first aid station I took the lead as we gradually reeled in another guy. Once we caught him though he seemed to accelerate. I jumped out of the tracks to try to pass him but found the skate deck much slower and couldn’t get around him. Kerrie jumped out, too, and in a few hard double poles managed to get around him. I couldn’t though and settled into the tracks behind the guy with Kerrie now leading. At least we were keeping pace but I was worried he was going to slow down and I really didn’t want to lose Kerrie. </p><p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEif8MgX00V86GiIfXgc8UXW9DqUHXcO4kqspVJHly3znP8SM4p52tlfOd_6mX0J19g6KpqmygCL076Leo9y73YoUGbv6MQQ197Wg_PUmhfEeax3BbuYLKkoiB4XMcPw3UwjKLMi6q6wTqoI1iBMp597eKgtQLWXJ2-2RK3Y58BPl95g3KozZlBGmtjYYA/s1345/finlandia%202023%20start%202.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="897" data-original-width="1345" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEif8MgX00V86GiIfXgc8UXW9DqUHXcO4kqspVJHly3znP8SM4p52tlfOd_6mX0J19g6KpqmygCL076Leo9y73YoUGbv6MQQ197Wg_PUmhfEeax3BbuYLKkoiB4XMcPw3UwjKLMi6q6wTqoI1iBMp597eKgtQLWXJ2-2RK3Y58BPl95g3KozZlBGmtjYYA/w640-h426/finlandia%202023%20start%202.JPG" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">The start of the classic and pursuit races at the 2023 Minnesota Finlandia. That's Craig on the left, he went on to win the skiathlon, Molly Watkins behind him, me in the middle, and Artie Huber on the right who got second in the skiathlon. Photo: David Harrington<br /></td></tr></tbody></table><br /> The awesome thing about skiing with Kerrie is that we were in different races as she was doing the classic and I was doing the skiathlon. I’d also never been able to keep up with her before for the entire east side and I was feeling good. Eventually I decided to just track that guy and once I did, Kerrie and I dropped him pretty fast. Kerrie and I kept skiing together past the next aid station, through the Narrows, and into the Island. Here the trail was a bit rough with a fair amount of swamp grass poking through. Kerrie got a brief gap on me but I was able to close that down by the final hills on the east side and then the last couple downhills were screaming fast- almost out of control- and I got ahead of Kerrie heading into the skiathlon split! </p><p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1tl44nziZicqfQ9ul2pP-Ym7RoAYp3B-n3BUsbeilCqP1eKgUd1dnhy3UNoi0GALIrfPna8sy1F--YLKxRIh8QGm_zl4qoDfmLRs8-wbUn4paQJCb0RUUq3qh7Id2_AAOjaDA-ZKVv1m94uxLVZHVX7XCze82i1JVCiy4ezOu5DFzahl1jiBnSmG8iA/s640/Finlandia%202023%20Kerrie.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="520" data-original-width="640" height="520" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1tl44nziZicqfQ9ul2pP-Ym7RoAYp3B-n3BUsbeilCqP1eKgUd1dnhy3UNoi0GALIrfPna8sy1F--YLKxRIh8QGm_zl4qoDfmLRs8-wbUn4paQJCb0RUUq3qh7Id2_AAOjaDA-ZKVv1m94uxLVZHVX7XCze82i1JVCiy4ezOu5DFzahl1jiBnSmG8iA/w640-h520/Finlandia%202023%20Kerrie.jpg" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Skiing with Kerrie! Photo: Monte Draper<br /></td></tr></tbody></table><br /><br /><br />Oh, the skiathlon. I used my good skate skis which are better in soft snow, which it was, but owing to some fresh new snow on top that was transforming my skis were slow and dangerously so on the downhills when they kept catching. Many others echoed similar stories. I soon realized the tracks were faster and tried to use them whenever I was brave enough. At times on the flats I just double poled in the tracks. Not many skating men (who had 10 minutes on me for the 50 km or 12 minutes for the 25 km) passed me and I even held off Erik. <br /><br />Molly claimed her second consecutive victory, 3 minutes ahead of me again but I was happy to be able to stay with Kerrie on the entire east side. It made me realize that even without running this year, or maybe in spite of it, I was still in good shape. </p><p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQhiRI00A9qKIHY9kCNbX5vtSV94j7bjol9smfwdXzlRKvUBRjJsWL02f8kUMzTGoI0llm-EphYsWW07jcIN6FrS4oazCIl6Ql8CjUHbjD_KofX9P407FWGSfRPYC9jBUbIejNK7g5IXyHmK2StURaa3wjRRgPvASAMlFkQdjyeLqKX8Jb8lYvk5A15g/s1346/finlandia%202023%20Artie.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="897" data-original-width="1346" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQhiRI00A9qKIHY9kCNbX5vtSV94j7bjol9smfwdXzlRKvUBRjJsWL02f8kUMzTGoI0llm-EphYsWW07jcIN6FrS4oazCIl6Ql8CjUHbjD_KofX9P407FWGSfRPYC9jBUbIejNK7g5IXyHmK2StURaa3wjRRgPvASAMlFkQdjyeLqKX8Jb8lYvk5A15g/w640-h426/finlandia%202023%20Artie.JPG" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Artie out on course racing in his first Finlandia. Photo: David Harrington<br /></td></tr></tbody></table><br /> <br /></p><h3 style="text-align: left;">53 km Classic Birkie</h3><p><br />Then after Mora and the Finlandia it was time for the Birkie. Owing largely to weather, I significantly tapered the week before the Birkie and after skiing Sunday, only went out for a measly 30 minute street ski on Thursday. I didn’t know how much snow we would be getting, and hence how much shoveling I would be doing and that made it difficult to perfect a taper. </p><p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfSB0jNlIj3qUkpQ0ytqXNP0NcMcYIdJhyJbsUnY3MRtdNMqQOLraf2tb9nAHl1Z8Bq0w7HIL3UEFBJLKFc8rRPbkwAlqmEIDIBe9YwPVloKY6jpTIuzmiNbt8bNpwORSDOHur9n_uxwce251ikwOC_vnFYrISJHDJ5wGmBX4is30cvp_nrGVjtf5_wg/s640/Birkie%202023%20Alex.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="427" data-original-width="640" height="428" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfSB0jNlIj3qUkpQ0ytqXNP0NcMcYIdJhyJbsUnY3MRtdNMqQOLraf2tb9nAHl1Z8Bq0w7HIL3UEFBJLKFc8rRPbkwAlqmEIDIBe9YwPVloKY6jpTIuzmiNbt8bNpwORSDOHur9n_uxwce251ikwOC_vnFYrISJHDJ5wGmBX4is30cvp_nrGVjtf5_wg/w640-h428/Birkie%202023%20Alex.jpg" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Alex leading the skate field for Vakava. Photo Bruce Adelsman<br /></td></tr></tbody></table><br />Since I had felt good at both Mora and Finlandia I was a bit more aggressive in my start at the Birkie. Because the Classic Elite Wave is mixed with both men and women and there’s more of the former, it’s kinda difficult to keep tabs on all the women, even if we do have different colored bibs. After the first couple kilometers though I settled into a steady pace to begin the long grind to High Point. I don’t think I realized how far up in the women’s field I was as the women started to stream by me. I wasn’t about to go with any of them. Sure, I had kept up with Kerrie easily last weekend, but that was a 1.5 hour race and this was a 3.5 hour race at best. So I let her and the others go.<br /><br />I was all but defeated on the way to High Point, certain I was in 40th place and about to get dropped from the Elite Wave. But I tried to be positive, ski my own race, keep some of those women at least in my sight, and hope I’d feel better after OO when the course suits me better. After High Point I rested on the big downhills. My skis, compliments of Finn Sisu, were fast. I was able to mostly stay with the women around me, although they all beat me to OO. I tried to be patient and after OO began feeling better and better and dropped all of them. </p><p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0pJRHz2HiWa0mkab9W1JhUg8NcaqlIcQWTH7Y_ZuU9VCBt1E0bQ8WanJqDmHupHbaCJ_RVwyUFDENnLPRlNvnqtBkgHALximi1ErvPnOJvGGthF_6qmL9MWNZi0nuONISNiiGbDvqpByASUlV2SuhoKx0kCeWpLIZFmsCk-Rg8BHyVs-D5gpzavFm2A/s640/Erik%20Birkie%20Skate%202023.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="427" data-original-width="640" height="428" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0pJRHz2HiWa0mkab9W1JhUg8NcaqlIcQWTH7Y_ZuU9VCBt1E0bQ8WanJqDmHupHbaCJ_RVwyUFDENnLPRlNvnqtBkgHALximi1ErvPnOJvGGthF_6qmL9MWNZi0nuONISNiiGbDvqpByASUlV2SuhoKx0kCeWpLIZFmsCk-Rg8BHyVs-D5gpzavFm2A/w640-h428/Erik%20Birkie%20Skate%202023.jpg" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Erik and Artie skiing together this year in the skate race. Photo: Bruce Adelsman<br /></td></tr></tbody></table><br /><a href="http://vakavaraceteam.blogspot.com/2022/03/birkie-2022-striding-gels-and-double.html" target="_blank">Last season, after neglecting striding which I’ve never been good at, I had a reckoning before last year’s Birkie and tried to stride a lot. My legs cramped on the way to High Point and my arms were dead by OO. </a>This year I decided to mostly shuffle if it seemed more economical and that’s what I did, especially up that hill after Mosquito Brook. But by then I was getting tired. By now I had a hot spot by my right big toe. My medial epicondylitis was acting up, too. <i>Remember, you’re good at suffering,</i> I told myself. So true- as long as I’m inflicting the pain on myself I’m good. </p><p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIL18-qKQcg6DLfddLhE9J_z_jKzEp5CY-Byd_MRx0WjCbjO0KAJ2OX5V3BLNVDSfn8A2IkHbHJj70FRhPiAShRhvzFsxZmsdO93Y6ecMfc_aHEGGv4aNq2jHk5st3ZhZ6gWFPiZTOho5ZJeVChAo5YqmBjBNH0juHZuduRGc_WjhDemDfwHW9JENgng/s640/Elspeth%20Birkie%202023.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="427" data-original-width="640" height="428" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIL18-qKQcg6DLfddLhE9J_z_jKzEp5CY-Byd_MRx0WjCbjO0KAJ2OX5V3BLNVDSfn8A2IkHbHJj70FRhPiAShRhvzFsxZmsdO93Y6ecMfc_aHEGGv4aNq2jHk5st3ZhZ6gWFPiZTOho5ZJeVChAo5YqmBjBNH0juHZuduRGc_WjhDemDfwHW9JENgng/w640-h428/Elspeth%20Birkie%202023.jpg" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Skiing after OO and trying to drop that Wave 1 guy. Photo: Bruce Adelsman<br /></td></tr></tbody></table><br /> I saw my teammate, Mark Ahlers ahead of me. He was in Wave 1 and had passed me early and I wanted to catch him, but I also watched him stride up B Hill while I herring-boned walked. After that I was closing in on another woman and passed her after the last Aid Station (Hatchery Creek) but that hill climbing out of there, Sunset Hill, is a doozy. I just tried to keep my legs moving and not jump out of the tracks too much. Funny that no one seems to be buying into that development – perhaps too many painful Birkie memories. <br /><br />On the last big grinder uphill I caught three Elite Wave Men. It would have been so easy to just settle in behind them. <i>No Elspeth, don’t get complacent. You are moving better than them. Go around.</i> And so I did, more than happy to catch breathers on the next couple downhills and milk the tuck and glide. <br /><br />Then it was time for the flats and double pole. My favorite. As I got out onto the lake I took stock of the skiers ahead of me and vowed to catch them all before the end of the lake. I wanted to ski faster but the pole tips were catching in the ice and anytime I tried to pick up the pace I began hyperventilating. So I again told myself to be patient, focus on the pole plants, getting forwards, and just keep going. <br /><br />I picked off every one of those skiers, the last being Margie, now I knew for sure I’d requalify handily for Elite Wave.<br /><br />“This is the hardest thing I do every year!” I told Margie as I passed her. Then I herring bone ran over that Birkie Bridge, tucked going downhill and tried to mount some kind of strong double pole finish but there was a Wave 1 guy in the good track. I debated just tucking in behind him but then decided to make a lane change and really go after it, knowing that places can be determined in tenths of seconds. My Mom watched it on live streaming and said “You looked like you knew what you were doing.” Well, not certain about that, perhaps I should’ve just jumped into the skate lane, but thanks, Mom. </p><p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiV1PSyT-9TVaVHj4tmdlR7uVa33nmSnwFnwY1SIwvFR5MzRc-w2Iy9pteHWUm-CjCyu3hAQlIPltTNCwtJxiW1eZRv6LqBQLka-jWTciozb_8XHYAIsIw17dbK4pGLYwkJGLOQ92W94fRM9TqLmy25WF-0uIKFkNpji5_n8Ax90xGfb1CgyI_39y83hA/s640/Birkie%202023%20Nate%20and%20Jojo.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="427" data-original-width="640" height="428" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiV1PSyT-9TVaVHj4tmdlR7uVa33nmSnwFnwY1SIwvFR5MzRc-w2Iy9pteHWUm-CjCyu3hAQlIPltTNCwtJxiW1eZRv6LqBQLka-jWTciozb_8XHYAIsIw17dbK4pGLYwkJGLOQ92W94fRM9TqLmy25WF-0uIKFkNpji5_n8Ax90xGfb1CgyI_39y83hA/w640-h428/Birkie%202023%20Nate%20and%20Jojo.jpg" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Jojo and Nate for Vakava in the skate race. Photo: Bruce Adelsman<br /></td></tr></tbody></table><br /> Somehow I managed to finish 18th. I’ll take it. Looking at the results, I definitely failed to realize I was probably in about 13th when we turned off the skate trail and so even when I was feeling really bad about myself I was still in about 25th. Oh, and I won my age class:)<br /><br />The classic Birkie is so hard. Maybe it wouldn’t be hard if I was a strider which I don’t think I’ll ever be, but I do think if I get a bit stronger, I could double pole more and I love double poling. This past year I’ve been doing one session a month of 100 pull ups and that, combined with doing weighted pull-ups (I even got up to 30 pounds!) has made me stronger so I’m going to keep that up and maybe next year I’ll be able to double pole up some of Sunset Hill!</p>Elspeth Ronnanderhttp://www.blogger.com/profile/05635392110588033027noreply@blogger.com0tag:blogger.com,1999:blog-1572647974447867713.post-48133446611496134922023-03-07T14:08:00.000-06:002023-03-07T14:08:33.461-06:00Ben's Birkie Pre-Cap<p> My last race report was over a year ago, and was titled "<a href="http://vakavaraceteam.blogspot.com/2022/02/not-dead-yet.html">Not Dead Yet</a>". It even ended with a "To Be Continued..." Sometimes they just don't renew your favorite show for the next season.</p><p>So maybe this is a reboot?</p><p>Whatever it is, here we go!</p><h2 style="text-align: left;">2022 Offseason Recap</h2><div>Not a super ski focused summer of training that included:</div><div><br /></div><div>Spring "gravel" rides:</div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEi1_m9M4VjWoQK9qlOzBZS_DM4P89w0b4eHDtu0yScGreg1jTc6GhnayKpQIjQLxPsbBYOvSrFyEXntG4d6IX684axHwxBBSfMNREfxLqjV87VT0eY3ciHXAKVzVnBcJ7E3ROperYBHS2dedu1XnsM0Oc_GM1MC7b7z8P06InywlHSIS7Q4NZ8aWxlg" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="1232" data-original-width="1640" height="482" src="https://blogger.googleusercontent.com/img/a/AVvXsEi1_m9M4VjWoQK9qlOzBZS_DM4P89w0b4eHDtu0yScGreg1jTc6GhnayKpQIjQLxPsbBYOvSrFyEXntG4d6IX684axHwxBBSfMNREfxLqjV87VT0eY3ciHXAKVzVnBcJ7E3ROperYBHS2dedu1XnsM0Oc_GM1MC7b7z8P06InywlHSIS7Q4NZ8aWxlg=w640-h482" width="640" /></a></div><br /><br /></div><div>Lutsen 99er (actually 89 this year due to flooding):</div><div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjssWq1rmA_wfwIRFsYYypV9DDUWqrAZYM-fYRznajJ3e0NNWlsOdyzUTWTJmr02v6lLYFCtGzJ3c1zNchJwymMRtEtjsO9LJsgjYKR7IOL7-NfdgH4F2I-xwMsqNvxXiLjCNY6abDs9_gfa-UtKqeUdjpyruuz89wP-t-Noxsgs4x3m9XidDeGTlcQ" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="505" data-original-width="1038" height="312" src="https://blogger.googleusercontent.com/img/a/AVvXsEjssWq1rmA_wfwIRFsYYypV9DDUWqrAZYM-fYRznajJ3e0NNWlsOdyzUTWTJmr02v6lLYFCtGzJ3c1zNchJwymMRtEtjsO9LJsgjYKR7IOL7-NfdgH4F2I-xwMsqNvxXiLjCNY6abDs9_gfa-UtKqeUdjpyruuz89wP-t-Noxsgs4x3m9XidDeGTlcQ=w640-h312" width="640" /></a></div><br /><br /></div><div>Failed attempt to do a Double Duluth Traverse... we got rained out just as we started the return trip.</div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEh-gQMswyAe7s_Ps42YZ5vt0Nuj-zadL48RwMe6uJR_Vyk1ATP18JDwJkciEzRBYcvCs8pUHvVQJ4SSTLPTc2XgQmiBhJisEMXW1yDE4Aw_BcCTW3MxIeceREQN5CQXri1dUxbPPFiWXXUzXu9XC1RpqCeRXN8_qz0_7VxtOKI8FvawFGlkrqaMdhoV" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="1232" data-original-width="1640" height="482" src="https://blogger.googleusercontent.com/img/a/AVvXsEh-gQMswyAe7s_Ps42YZ5vt0Nuj-zadL48RwMe6uJR_Vyk1ATP18JDwJkciEzRBYcvCs8pUHvVQJ4SSTLPTc2XgQmiBhJisEMXW1yDE4Aw_BcCTW3MxIeceREQN5CQXri1dUxbPPFiWXXUzXu9XC1RpqCeRXN8_qz0_7VxtOKI8FvawFGlkrqaMdhoV=w640-h482" width="640" /></a></div><br />Ian's first century... on his fixie!</div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiMyUXxDlvM4b9Tlyw-mZOd3LXZEpnqj1ihpFvpyT2Z70VHSxxP29-OYGib28EmxIXE0zVBin6w8a0JDgrNhVlMaa3nnoCSTK1B9IacH3nR3rMn80DP6oxhOlpkZs8aoZ_zZibvUotJupxzQJ2anlL87asr6J23N62dDHEBmE0B_Crr8FNit4nPANhQ" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="1232" data-original-width="1640" height="482" src="https://blogger.googleusercontent.com/img/a/AVvXsEiMyUXxDlvM4b9Tlyw-mZOd3LXZEpnqj1ihpFvpyT2Z70VHSxxP29-OYGib28EmxIXE0zVBin6w8a0JDgrNhVlMaa3nnoCSTK1B9IacH3nR3rMn80DP6oxhOlpkZs8aoZ_zZibvUotJupxzQJ2anlL87asr6J23N62dDHEBmE0B_Crr8FNit4nPANhQ=w640-h482" width="640" /></a></div><br />Hosted the 2nd annual <a href="http://vakavaraceteam.blogspot.com/2022/08/bens-backyard-ultra.html">Lindstrom Bakgard Ultra</a>:</div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjRqiwupnDhobNxOLKDllgqWCt68cwlKucJa7YCYmNXD22BJmVJjvqRtGvXX18rKWXSWp0Hxo-0Bf02_4MA8flqMincnPcfJPYaU9H-1uvdoVYZ9pMSul-AvH5G1wddlKFbWao66Qatq3I1LFdqK74k2oEpCaKRjr2RfKm_ZoHRLGB3CCYxxN97bSvZ" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="2040" data-original-width="1536" height="640" src="https://blogger.googleusercontent.com/img/a/AVvXsEjRqiwupnDhobNxOLKDllgqWCt68cwlKucJa7YCYmNXD22BJmVJjvqRtGvXX18rKWXSWp0Hxo-0Bf02_4MA8flqMincnPcfJPYaU9H-1uvdoVYZ9pMSul-AvH5G1wddlKFbWao66Qatq3I1LFdqK74k2oEpCaKRjr2RfKm_ZoHRLGB3CCYxxN97bSvZ=w482-h640" width="482" /></a></div><br />Did a couple of mounatin bike races with my kid:</div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgvHlVeiGS9lrcTIDYbE2o9J8Sp3IlLUz-Nn6ud5PxvpmPCsK0CsfHozEy93wIL-QkOvm1TyE3CrBR4crjHXB-6WyguyxdExwoCuO5IqnofmNpDag9Dsi2PcbHuUFsijNAieuEWBbYOGh2YHR0gsdqwvhI-Heml1OadBdnee8dmmyYULUX-J7Og3E5b" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="1440" data-original-width="1920" height="480" src="https://blogger.googleusercontent.com/img/a/AVvXsEgvHlVeiGS9lrcTIDYbE2o9J8Sp3IlLUz-Nn6ud5PxvpmPCsK0CsfHozEy93wIL-QkOvm1TyE3CrBR4crjHXB-6WyguyxdExwoCuO5IqnofmNpDag9Dsi2PcbHuUFsijNAieuEWBbYOGh2YHR0gsdqwvhI-Heml1OadBdnee8dmmyYULUX-J7Og3E5b" width="640" /></a></div><br /></div><div><br /></div><div>Went <a href="https://elspethronnander.com/2022/09/30/backpacking-alaskas-chugach-state-park/">backpacking in Alaska</a>:</div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhSb70586QkngBNYRpKyFLPCkgyjuJtcS1gmkqBsi1oVtQWUouQ9arMuh6ntUMRNTizhuPWo-HDOhDUn61bLlV3nmCHFyC9bRStTSEh2aMqct85yntpwhCoaBLQzYj6-nq1ziwDFu0warrw3Wll8j3fjUsbIyg_mJdMAE_nokleGHLhtEQEwGKXDI4Q" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="1536" data-original-width="2040" height="482" src="https://blogger.googleusercontent.com/img/a/AVvXsEhSb70586QkngBNYRpKyFLPCkgyjuJtcS1gmkqBsi1oVtQWUouQ9arMuh6ntUMRNTizhuPWo-HDOhDUn61bLlV3nmCHFyC9bRStTSEh2aMqct85yntpwhCoaBLQzYj6-nq1ziwDFu0warrw3Wll8j3fjUsbIyg_mJdMAE_nokleGHLhtEQEwGKXDI4Q=w640-h482" width="640" /></a></div><br /><br /></div><div>DNF'd Marji Gesick Duathlon... again...</div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEje-slNL8fNKyYhJFx2h2BfAji6TFAgddKJ4AxcrmxrxlBAcY1zFxcQcqiDbBeJ-k_AIhHbUydjIO_A9HQJrLLG8Wz814ua8NV0OIsuLKql0fjZTPhzK8Yf-ryC5dk1LBgqKwUd_Cj27V1rCYrcfL3bRbzMD-tvq_Fci6rHVAdvxRQPRPeTK1HiPhI_" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="431" data-original-width="1035" height="266" src="https://blogger.googleusercontent.com/img/a/AVvXsEje-slNL8fNKyYhJFx2h2BfAji6TFAgddKJ4AxcrmxrxlBAcY1zFxcQcqiDbBeJ-k_AIhHbUydjIO_A9HQJrLLG8Wz814ua8NV0OIsuLKql0fjZTPhzK8Yf-ryC5dk1LBgqKwUd_Cj27V1rCYrcfL3bRbzMD-tvq_Fci6rHVAdvxRQPRPeTK1HiPhI_=w640-h266" width="640" /></a></div><br /><br /></div><div>Got COVID and missed Artie's now annual 100k roller ski. Used Artie's special exemption and did a stupid solo 100k roller ski.</div><div><br /></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjKrwNQ25GUh6VzonM86dG9L2ZC9GAE8CtlusxG_KahPHd6EWxmpxj65JDtPhqcYx71eQjjQ8o6nq9rmI40xvCchSYBsVcNcaf29E214dE-psoQTv2kC_ga6u-AbU3uC-BSUMbaycMSb6xXDvigd59oYToSkxDSZM6Yy2M_l4UBcoaFdHOQK6M8yrQG" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="879" data-original-width="1037" height="542" src="https://blogger.googleusercontent.com/img/a/AVvXsEjKrwNQ25GUh6VzonM86dG9L2ZC9GAE8CtlusxG_KahPHd6EWxmpxj65JDtPhqcYx71eQjjQ8o6nq9rmI40xvCchSYBsVcNcaf29E214dE-psoQTv2kC_ga6u-AbU3uC-BSUMbaycMSb6xXDvigd59oYToSkxDSZM6Yy2M_l4UBcoaFdHOQK6M8yrQG=w640-h542" width="640" /></a></div><br /><h2 style="text-align: left;">Pre-Race Ski Season</h2></div><div>So basically I came into the start of serious ski season training not super ski specifically fit. And maybe slightly less overall fit than many falls. The power to weight ratio was definitely not improved, both the numerator and the denominator headed in the wrong direction.</div><div><br /></div><div>Weekly Vakava practice was an exercise in patience and not pushing harder than I should. Snow came pretty early and I was on snow frequently starting mid November. By December I was starting to feel like a skier again, though I didn't necessarily have any expectations of a stellar race season.</div><div><br /></div><div>The holiday season this year resulted in a couple of pretty big weeks for me. Closing out 2022 had a week with a two long L3 sessions of 2 and 3 hours and another 3 hour OD ski. That week was followed up with a week that was capped by an epic tour of all of trails in all of the Three Rivers Parks that don't make snow. Just an 80km day.</div><div><br /></div><div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjRkN8l9mg-Wds627taPaZSKPpnqtH1QI4aw2y7GmWAR2E2eYt9sYPtMm_57CE8ZaogO0MYk3HQUJetAWGFmBOYm6ri_uCvLdgovevrGcanPNKs5CMbsFiUFrn5sMDkfZ2qsxPti2j-haBk3tX1VB640pswYpmAp3BXGNLclM9hFDpGjFJ95QDTOG_C" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="341" data-original-width="1040" height="210" src="https://blogger.googleusercontent.com/img/a/AVvXsEjRkN8l9mg-Wds627taPaZSKPpnqtH1QI4aw2y7GmWAR2E2eYt9sYPtMm_57CE8ZaogO0MYk3HQUJetAWGFmBOYm6ri_uCvLdgovevrGcanPNKs5CMbsFiUFrn5sMDkfZ2qsxPti2j-haBk3tX1VB640pswYpmAp3BXGNLclM9hFDpGjFJ95QDTOG_C" width="640" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiEekyjfZdIQWvsSkgqmtIMw6WNM2C9T3zbpntSmPnVlAnUTvuXdJIXQuGVNdBxAEomIegxDP2crHtSSpT_XRqWditu8KcazRQJwTVjqCey8tT9w5Vy5m4FaRebPByalcb0TyN17sXou6IGizi9zSpm4cqTwsYD9ZF2GBm_MOsfleUEXG6zGsldt3Va" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="1536" data-original-width="2040" height="480" src="https://blogger.googleusercontent.com/img/a/AVvXsEiEekyjfZdIQWvsSkgqmtIMw6WNM2C9T3zbpntSmPnVlAnUTvuXdJIXQuGVNdBxAEomIegxDP2crHtSSpT_XRqWditu8KcazRQJwTVjqCey8tT9w5Vy5m4FaRebPByalcb0TyN17sXou6IGizi9zSpm4cqTwsYD9ZF2GBm_MOsfleUEXG6zGsldt3Va" width="638" /></a></div><br /><h2 style="text-align: left;">Race Season</h2><div>With all that, it's time to race.</div><div><br /></div><h3 style="text-align: left;">Seeley Hills 42km</h3><div>Nearly every year I say I should just do the short race. Nearly every year I sign up for the long race and regret it. This year was one of those.</div><div><br /></div><div>I like classic skiing, and I want to like classic racing. To do that I think I really need to work out my equipment and get better at waxing.</div><div><br /></div><div>Finn Sisu did the glide waxing for me and my skis were rockets on the downhills. Unfortunately I did the kick waxing and it was marginal at best. I tested the kick on some gradual hills and it seemed fine. But race pace and the bigger hills it just wasn't enough.</div><div><br /></div><div>I was satisfied with the effort I put out. I was able to move pretty good on the flats and downhills and keep the effort up. Just when the trail went up (like the last 11km of the race), I just couldn't move as quick as everyone else.</div><div><br /></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgwhcbOZH6t9m7F4HE7gzUFM6cR4QqBZJ2HrjfyIwwGA8MEJlDI59o_2O0qOHg4cOyQVn121cFF5AIGcotTl3v1tmp7O3UbHzS__393o4AgYQzNalWS9K4o6XjC1ECBTR9yQcUwI3eV_LjbF0a5496n3M2veqX2nac1o0zODBFybPW9O_DjL_PV7U2w" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="291" data-original-width="1034" height="180" src="https://blogger.googleusercontent.com/img/a/AVvXsEgwhcbOZH6t9m7F4HE7gzUFM6cR4QqBZJ2HrjfyIwwGA8MEJlDI59o_2O0qOHg4cOyQVn121cFF5AIGcotTl3v1tmp7O3UbHzS__393o4AgYQzNalWS9K4o6XjC1ECBTR9yQcUwI3eV_LjbF0a5496n3M2veqX2nac1o0zODBFybPW9O_DjL_PV7U2w=w640-h180" width="640" /></a></div><br /><h3 style="text-align: left;">Woodlands Loppet 20km Skate</h3></div><div>I think the original Skinny Santa date might have been one of the few weekends that Woodlands was not great for skiing (or would have been challenging to race on anyway), so the race was pushed to mid-January.</div><div><br /></div><div>This was a low pressure, low expectations race. I opted to wax my own skis and did the first race on my <a href="https://www.finnsisu.com/atomic-redster-s9-gen-s-skate-ski-set.html">Atomic S9 Gen S</a>. I don't recall what I waxed with this long after racing, but I definitely liked the skis. Like really liked them.</div><div><br /></div><div>As the course is pretty tight and the field was pretty big this year, they did a wave start. That meant wave 2 for me which was probably a good thing. It allowed me to not go blasting out of the start trying to keep up with the uber fast dudes. I was able to build into the race which is good because you spend the first 2.5km climbing to Top of the World. Its pretty easy to blow up 10% of the way into the race.</div><div><br /></div><div>Matt Peterson and I made a move on Stony Rollers to go to the front of the wave 2 chase pack. I took the lead part way down Bullsnake Run. Then just before the tight hairpin turn Matt took a digger. Post race he said he psyched himself out trying to be ready for the turn.</div><div><br /></div><div>I raced the rest of the race pretty much solo. I caught one of the skiers shed from the lead pack, but passed him and dropped him part way into the second lap.</div><div><br /></div><div>Another race I was happy with my effort and pacing. Fast skis definitely helped.</div><div><br /></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhbt27GgorFz9qK8GrSIy2bwjPBn8XoAuYiQANXmBFiaqSvSg1NQ4mfLKnRtYMOTBgbbuhPwUEB80v0yNwoDtE8qV5GIGCJdbmhfYK1eZlOys9705w-kq_FKD-SgGjYMz-EH7pUdE1DwLcrf6m8hBU3ibX0BUuRytX39CtIxyBmDCYOwm0Eye2clnCH" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="279" data-original-width="1042" height="172" src="https://blogger.googleusercontent.com/img/a/AVvXsEhbt27GgorFz9qK8GrSIy2bwjPBn8XoAuYiQANXmBFiaqSvSg1NQ4mfLKnRtYMOTBgbbuhPwUEB80v0yNwoDtE8qV5GIGCJdbmhfYK1eZlOys9705w-kq_FKD-SgGjYMz-EH7pUdE1DwLcrf6m8hBU3ibX0BUuRytX39CtIxyBmDCYOwm0Eye2clnCH=w640-h172" width="640" /></a></div><br /><h3 style="text-align: left;">Boulder Mountain Tour</h3></div><div>The following weekend would have been Noquemanon or Marine O'Brien, both races I really like doing. But we had other plans this year. Saturday we started driving west into the teeth of the oncoming polar weather.</div><div><br /></div><div>We made it to Bozeman Sunday evening and skied Sourdough Canyon at -20F.</div><div><br /></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhJa0j3l9LvaQZrrr0oqV0FO_hjSv_Xlim-metc8Jw0tHHM7C8zP3BACpwhfydU58593tmtyVyAMGmEeA22enB5B2Jst1_fOY3Q02e9BlNbMTEBLclYfFxjT5RXqvgedk7jK918RCT9h8AA_rDEamDRvQ4Lop6cPoJVjO0-ZQPuI7y8NfSg7Cjw8oUB" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="860" data-original-width="648" height="640" src="https://blogger.googleusercontent.com/img/a/AVvXsEhJa0j3l9LvaQZrrr0oqV0FO_hjSv_Xlim-metc8Jw0tHHM7C8zP3BACpwhfydU58593tmtyVyAMGmEeA22enB5B2Jst1_fOY3Q02e9BlNbMTEBLclYfFxjT5RXqvgedk7jK918RCT9h8AA_rDEamDRvQ4Lop6cPoJVjO0-ZQPuI7y8NfSg7Cjw8oUB=w483-h640" width="483" /></a></div><br />Our original plan had us skiing in West Yellowstone the next morning... but it was something like -40F there overnight... so we kept on driving to Sun Valley where we spent the week skiing our brains out.</div><div><br /></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhboZbGy_BRaptImGKpZvmjJHaVz51hPFQFdneo0f8coC3B9331CHHOGxsU9A8bWqm2pG82FQBAw5BQx3Yh9kHy5AWB7g3cjKe8ytS0b-LRRoMzGuJxS54dE8VL3sF68RxLGE9Ubfvk3QeD_BltszDc4GXrb4xuYEVsGdGpQlV-UpvIwhOlgaKinbDw" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="860" data-original-width="648" height="640" src="https://blogger.googleusercontent.com/img/a/AVvXsEhboZbGy_BRaptImGKpZvmjJHaVz51hPFQFdneo0f8coC3B9331CHHOGxsU9A8bWqm2pG82FQBAw5BQx3Yh9kHy5AWB7g3cjKe8ytS0b-LRRoMzGuJxS54dE8VL3sF68RxLGE9Ubfvk3QeD_BltszDc4GXrb4xuYEVsGdGpQlV-UpvIwhOlgaKinbDw=w483-h640" width="483" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiN1vPGiu5-4FjWyzcI2E1TA_eBLJRijTv4j7xh0I9sGiqolQafQIZlZCjNeuGSN3qq-FTOp5og7ZW0jPZHyydSzngXzUpONMCpvLr6-pErzg9gsOA8UulMqux1iYHdicXZjsRDPPI_cNzyGi_UPpDNY-c5jEAVRcNEwRSPmjGXWOpppZ0UZFakX3rN" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="860" data-original-width="1142" height="482" src="https://blogger.googleusercontent.com/img/a/AVvXsEiN1vPGiu5-4FjWyzcI2E1TA_eBLJRijTv4j7xh0I9sGiqolQafQIZlZCjNeuGSN3qq-FTOp5og7ZW0jPZHyydSzngXzUpONMCpvLr6-pErzg9gsOA8UulMqux1iYHdicXZjsRDPPI_cNzyGi_UPpDNY-c5jEAVRcNEwRSPmjGXWOpppZ0UZFakX3rN=w640-h482" width="640" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgG9txCd9Pj6VocgtlPDy2RleuIoJN1xclVEIEoosg6cxyVmkADv3-yh8KBH7MB2ii6iL5hs0Yi8BJu-OkOC9XKaDn1rxNo76uOC-mUvAqsitTaL6pWyreWA3DHpiIsruQCbMLgBaGpdeh41ytHsR_ALCG_9oK117efWQNoW1ohZG8Z4Xn3cxoMrcAa" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="860" data-original-width="1142" height="482" src="https://blogger.googleusercontent.com/img/a/AVvXsEgG9txCd9Pj6VocgtlPDy2RleuIoJN1xclVEIEoosg6cxyVmkADv3-yh8KBH7MB2ii6iL5hs0Yi8BJu-OkOC9XKaDn1rxNo76uOC-mUvAqsitTaL6pWyreWA3DHpiIsruQCbMLgBaGpdeh41ytHsR_ALCG_9oK117efWQNoW1ohZG8Z4Xn3cxoMrcAa=w640-h482" width="640" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEimmm6pcnE0P-sgYw7G-WGAB5bEB5rsTqB_7HlRgOSuI6EeePra8y9n4zv76XQt3ufUpGspL_QcjzyX6_FyUGirHrmDF8VLmWogrvYLddIxO6e1rICbze26XpGC9frKoWXxaEltoAaXpUEmvdhckpCUrjX2rwkOfcdY37Pg2uD_bdrosAGlht9DP5r1" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="860" data-original-width="1142" height="482" src="https://blogger.googleusercontent.com/img/a/AVvXsEimmm6pcnE0P-sgYw7G-WGAB5bEB5rsTqB_7HlRgOSuI6EeePra8y9n4zv76XQt3ufUpGspL_QcjzyX6_FyUGirHrmDF8VLmWogrvYLddIxO6e1rICbze26XpGC9frKoWXxaEltoAaXpUEmvdhckpCUrjX2rwkOfcdY37Pg2uD_bdrosAGlht9DP5r1=w640-h482" width="640" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjm8YrbCMr8NGZueXHrBVFbGslwEMyVkDRBjC3jJ-EhNaAFBFOkdldkD0QiGiQfUkyYzVqRiH_4oOEvsdj6mEJb2ViSOlj52ocC9RphFb0gtZTtXvRSQABVIQ_SBIrrDLDqZxTP19nLey3D7lMVRx2QH-YujmRDMKNfqapqeGR46hsrX7J9upgOzNwB" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="860" data-original-width="1142" height="482" src="https://blogger.googleusercontent.com/img/a/AVvXsEjm8YrbCMr8NGZueXHrBVFbGslwEMyVkDRBjC3jJ-EhNaAFBFOkdldkD0QiGiQfUkyYzVqRiH_4oOEvsdj6mEJb2ViSOlj52ocC9RphFb0gtZTtXvRSQABVIQ_SBIrrDLDqZxTP19nLey3D7lMVRx2QH-YujmRDMKNfqapqeGR46hsrX7J9upgOzNwB=w640-h482" width="640" /></a></div><br />Anyway 130km of skiing at 5000+ feet of elevation later it was time for the Boulder Mountain Tour. Definitely a fun race... but not exactly the best prep for it. I also totally botched the skis. I only brought my Gen S skis and a bottle of Rex RG42 to wax in the condo with. My skis were bad. Eric waxed his skis with some paste wax the night before the race. On the very first downhill I got in his draft, tucked, and watched him pull away from me.</div><div><br /></div><div>The course was fun though! And while I was there to "race", it was more that I was there because of the race.</div><div><br /></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgU3_ZGZ-N3Us_H4W7k7mzC4mfrkJMvVwUx-vtBHHwB4jRclkL8FiSCzdFdP8KGHmhEbaPAKZQWdo8IXUJ-YrevHeDbPEOpPkLvYWgzOyoNWATT_TyLWqg4B7xvYzbCAluz8ZtTB03wb1BqljH-OBaOfotgXo6Bh9orRXpdtI4Wvn0VLO47Ktzpd_JZ" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="274" data-original-width="1039" height="168" src="https://blogger.googleusercontent.com/img/a/AVvXsEgU3_ZGZ-N3Us_H4W7k7mzC4mfrkJMvVwUx-vtBHHwB4jRclkL8FiSCzdFdP8KGHmhEbaPAKZQWdo8IXUJ-YrevHeDbPEOpPkLvYWgzOyoNWATT_TyLWqg4B7xvYzbCAluz8ZtTB03wb1BqljH-OBaOfotgXo6Bh9orRXpdtI4Wvn0VLO47Ktzpd_JZ=w640-h168" width="640" /></a></div><br /><br /></div><h3 style="text-align: left;">Mora Vasaloppet Dala 35km Skate</h3><div>Back in the land of oxygen for a week I tried to get a bunch of recovery in from the big week at altitude. Basically just super easy skiing other than practice on Wednesday night.</div><div><br /></div><div>Before the season began I had 4 pairs of skis I would race on. I took advantage of the Finn Sisu ski swap to sell off two of the pairs of skis that I pretty much never raced on any more. Then in the course of two days in January I broke the bindings on both of my remaining pair of race skis. I had Finn Sisu put screw in bindings on my primary pair that I do 75% of my racing on. That was also when I bought my Gen S'.</div><div><br /></div><div>But for Mora it was looking pretty warm which is really weird for Mora. I'm used to crazy cold temps for that race. In any case, the other pair of skis with broken bindings are my warm and sloppy conditions skis. But they were still broken. So it was my Gen S or my "universal" skis which I know are less than stellar if it does get wet. I thought it was going to be colder over night than it turned out to actually be. So I gambled on my universal skis and lost a bit.</div><div><br /></div><div>Finn Sisu waxed them again and they were good until they weren't. I didn't outrace the slop and as the sun started to take its toll my skis sucked. Literally and figuratively.</div><div><br /></div><div>I also went out HOT. It was fun and I was racing with folks I didn't know that I could hold onto. Turns out I couldn't. I popped hard about 20km into the 35km race. Oddly I was able to keep my HR up, I just couldn't move any more. Partially the skis, but definitely used up all of my anaerobic muscles pushing too much.</div><div><br /></div><div>Hans passed me like I was standing still and shouted for me to jump on the train. Thanks Hans... but you put 2.5 minutes into me in that last 10km.</div><div><br /></div><div>Its a fun race, one where I have had one of my best races ever, so I'll keep going back. Maybe pace it a little smarter next time...</div><div><br /></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgvZeEProxwdyHvP6txgtlDRAkLW5jf3hX5qEChk_hVly6zRaoCGS1kriAliftAoDakSq-kkjtiqf5HQbzNr0Hbe_tLq2G12lFY3pZHMAqvqR8t2P65KeqSU3wMHqJRKH5XOT4E1pM95exnvIY1OEsq4tKgjB6RwQ_i5V5zx_G6kT48eba8mbUEW0Ip" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="283" data-original-width="1046" height="174" src="https://blogger.googleusercontent.com/img/a/AVvXsEgvZeEProxwdyHvP6txgtlDRAkLW5jf3hX5qEChk_hVly6zRaoCGS1kriAliftAoDakSq-kkjtiqf5HQbzNr0Hbe_tLq2G12lFY3pZHMAqvqR8t2P65KeqSU3wMHqJRKH5XOT4E1pM95exnvIY1OEsq4tKgjB6RwQ_i5V5zx_G6kT48eba8mbUEW0Ip=w640-h174" width="640" /></a></div><br /><h3 style="text-align: left;">To Be Continued....</h3></div><div>Next up is the Birkie. Do you believe me if I say I'll actually continue this time? I guess we will all find out.</div></div></div></div>Ben Mhttp://www.blogger.com/profile/04422936932304285072noreply@blogger.com0tag:blogger.com,1999:blog-1572647974447867713.post-18177239386903156112023-02-09T21:31:00.000-06:002023-02-09T21:31:53.152-06:00Idaho Ski Trip and the Boulder Mountain Tour<p>Continuing on our quest to ski all the <a href="https://xcskiworld.com/asm-series-event-info" target="_blank">American Ski Series Marathons</a>, this year Erik and I targeted the <a href="https://bouldermountaintour.com/" target="_blank">Boulder Mountain Tour</a> and got our teammate Ben and his wife Starr to join us.</p><p>We left Minnesota just as the temps plummeted at the end of January. After driving most of the day Saturday and Sunday as well (including on a very icy I-90), we arrived in Bozeman with enough time for a ski before sunset on the <a href="https://www.bridgerskifoundation.org/trails/maps" target="_blank">Sourdough Canyon Trails</a>. </p><p></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0NbPaU0DNvemZU8cKwvjzsvhQfJLy22FYVc3LnLZdSk0vNt2VRwQKVoYrOJ0V1oIkk8iksj5ZNaYRgxog5beXezbiUZ4pt3r8WiqK876VTvlt6nBZotxIym7tG-zmiDjnEmJ7TCMoHANLRmHlUHBAjtjFv43rSPycBncH0r4wZZgsESgXG6qCQ9PQyA/s4023/IMG_2654.HEIC" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1691" data-original-width="4023" height="270" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0NbPaU0DNvemZU8cKwvjzsvhQfJLy22FYVc3LnLZdSk0vNt2VRwQKVoYrOJ0V1oIkk8iksj5ZNaYRgxog5beXezbiUZ4pt3r8WiqK876VTvlt6nBZotxIym7tG-zmiDjnEmJ7TCMoHANLRmHlUHBAjtjFv43rSPycBncH0r4wZZgsESgXG6qCQ9PQyA/w640-h270/IMG_2654.HEIC" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Rough driving conditions on I-90 between Billings and Bozeman.<br /></td></tr></tbody></table><p></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmgSGYAaRdBLo-GRfP2dlxT2OuxGhlZP9r3YJBr0iVWa2j6RM4Gz9TZj4PqBeer3yeQ6o06B7pIvAe3eFTSZi9tOxeBu146NkvG9XXVbAJEACqOfkLws-MCvdIJA73O3Oy0S8KZSf8b5SzFTeVBU0Q0pDm0k2XeXq7cemSG8vlcALGUt6wBqiXZgHu5w/s1018/Sourdough%20ski.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="750" data-original-width="1018" height="472" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmgSGYAaRdBLo-GRfP2dlxT2OuxGhlZP9r3YJBr0iVWa2j6RM4Gz9TZj4PqBeer3yeQ6o06B7pIvAe3eFTSZi9tOxeBu146NkvG9XXVbAJEACqOfkLws-MCvdIJA73O3Oy0S8KZSf8b5SzFTeVBU0Q0pDm0k2XeXq7cemSG8vlcALGUt6wBqiXZgHu5w/w640-h472/Sourdough%20ski.JPG" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Garmin map of our Sourdough ski. Too bad we didn't make it to Mystic Lake.<br /></td></tr></tbody></table><p><br /></p><p></p><p></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIvfqGaKCjISR0HVhH1ZzyuBoxFvOXIVyP1V7E9NtrmL-ipj1ISgdjA_bPhMI76HVrBtfjlqAsexrWb7z3O0pV-jzem-VVk74-VVQYoDFq1pes0vnj-rrwneDu_qVlPlrjwghQ4LbNJImbITUfd1UXBNtFOYEmyDZZSIBKLUqXTXq70aFzHcCMx4wneA/s3280/PXL_20230129_232929431.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="2464" data-original-width="3280" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIvfqGaKCjISR0HVhH1ZzyuBoxFvOXIVyP1V7E9NtrmL-ipj1ISgdjA_bPhMI76HVrBtfjlqAsexrWb7z3O0pV-jzem-VVk74-VVQYoDFq1pes0vnj-rrwneDu_qVlPlrjwghQ4LbNJImbITUfd1UXBNtFOYEmyDZZSIBKLUqXTXq70aFzHcCMx4wneA/w640-h480/PXL_20230129_232929431.jpg" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">It was a cold ski:)<br /></td></tr></tbody></table><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7DrP8Rr2CmeWmLFBvvyGCO5OM2gwY5uJRQYHbkSGVQlktU-OVaCmHndYLbvp9zwplsP3Mhgio8CSMzh-3g5bj4KfAtqA2HM5yw1qAQcFqb2Y3IOtNbifQg89Bqqez_u4y90-2PjUg8_7-PW6lgfd0dAZOKbdQdOO5zrRNjgL53lwEhw8V_TLZRzfAjw/s4080/PXL_20230129_233618502.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="4080" data-original-width="3072" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7DrP8Rr2CmeWmLFBvvyGCO5OM2gwY5uJRQYHbkSGVQlktU-OVaCmHndYLbvp9zwplsP3Mhgio8CSMzh-3g5bj4KfAtqA2HM5yw1qAQcFqb2Y3IOtNbifQg89Bqqez_u4y90-2PjUg8_7-PW6lgfd0dAZOKbdQdOO5zrRNjgL53lwEhw8V_TLZRzfAjw/w301-h400/PXL_20230129_233618502.jpg" width="301" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">A very cold ski according to the thermometer along the trail.<br /></td></tr></tbody></table><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiElRDbKefmubagDLyQ1FE7UaApKgVfe6J6HcBoUdx2_46sxgI1Vs7v7_wfv36BY-g9t-t4MUGoJSFYtsyT7xgd_ycfoAYrggKaeD2jh8wODEUvBjQw8h0sxXjApyfv921ZAb5d4TJbp7oBCD_uXzy4JRWa-19wOF_pQ4RlLkr2pxTh-Ve3KOhh475B-A/s4080/PXL_20230129_234236092.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3072" data-original-width="4080" height="482" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiElRDbKefmubagDLyQ1FE7UaApKgVfe6J6HcBoUdx2_46sxgI1Vs7v7_wfv36BY-g9t-t4MUGoJSFYtsyT7xgd_ycfoAYrggKaeD2jh8wODEUvBjQw8h0sxXjApyfv921ZAb5d4TJbp7oBCD_uXzy4JRWa-19wOF_pQ4RlLkr2pxTh-Ve3KOhh475B-A/w640-h482/PXL_20230129_234236092.jpg" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">But a very beautiful ski! I'd highly recommend this trail for anyone in the area. Had we had more time and the temps been warmer, it would've been nice to make it up to the lake.<br /></td></tr></tbody></table><br />On Monday we finished our drive to Sun Valley (technically the town of Ketchum) where we got in an afternoon ski at the <a href="https://bcrd.org/winter-trails/our-winter-trails/quigley-trails-park/" target="_blank">Quigley (Squiggly) Trails</a>. It was cold again in the single digits. <p></p><p></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiagWgYk19vvVfbQBrLo-KARSxUuVuUu6xpXX6nr3VNgUzkwDjtQlOeAvwPVXg6GuTklbMla2mz4oDUJTrlj0LP8b3K_tZolflb4VQzeQhzzIFLsWZ0ZVEm7Y0-y2KPNEFymqfcHnFE9OZglKwVktdrwqT1l-G2Is2tEqlzGMdXNoakdizzVAmTPnPt-A/s4032/PXL_20230201_181518537.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3024" data-original-width="4032" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiagWgYk19vvVfbQBrLo-KARSxUuVuUu6xpXX6nr3VNgUzkwDjtQlOeAvwPVXg6GuTklbMla2mz4oDUJTrlj0LP8b3K_tZolflb4VQzeQhzzIFLsWZ0ZVEm7Y0-y2KPNEFymqfcHnFE9OZglKwVktdrwqT1l-G2Is2tEqlzGMdXNoakdizzVAmTPnPt-A/w640-h480/PXL_20230201_181518537.jpg" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Warming hut yurt and looking up valley at the Quigley Trails.<br /></td></tr></tbody></table><br /><p></p><p></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6xpgjXZsquS3AcvsmqTn7Ww4DaGJ_buDH2daV3UYqmwHMcHvZx3yn38Dyjod10j_cBPGCfaLsp6casecnkBoKrWmTQ2UOlzWQUoRzZtXwxYpuu-NLMQt6SfSiRvlSS3YFi-_5yoMQ2HCXi4Xcm3bc0-6NiGB0u22VjN9Ce1jpoVrgqzSenoTkgmtFxg/s4032/PXL_20230201_181555384.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3024" data-original-width="4032" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6xpgjXZsquS3AcvsmqTn7Ww4DaGJ_buDH2daV3UYqmwHMcHvZx3yn38Dyjod10j_cBPGCfaLsp6casecnkBoKrWmTQ2UOlzWQUoRzZtXwxYpuu-NLMQt6SfSiRvlSS3YFi-_5yoMQ2HCXi4Xcm3bc0-6NiGB0u22VjN9Ce1jpoVrgqzSenoTkgmtFxg/w640-h480/PXL_20230201_181555384.jpg" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">And looking down valley at Quigley.<br /></td></tr></tbody></table><p><br />Tuesday we waited for temps to warm up and then drove up to <a href="https://bcrd.org/winter-trails/our-winter-trails/galena-trails/" target="_blank">Galena Lodge</a> in the afternoon to ski their famed trails. Erik and I initially made a plan to skip most of the black trails but then Ben's friend saw our Quigley ski on Strava and said we had to do Cherry Creek and Psycho. Challenge taken. Galena sits at over 7,000 feet and the snow was cold so we skied quite slow except for the long downhills. It was beautiful skiing although definitely not rolling by Minnesota standards. We climbed for many sustained minutes to whiz downhill in a single minute. Some of the corners were intense but the trails wide and freshly groomed so Erik and I had fun doing big skid turns. </p><p> </p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXWXZjvxhV1KfT8Nx6XS01IJKxtyIE818NM4jRbfSvVCWeiOzTRS0QG7Kzk3nheK3hkzY0sc8b_WjxL9zl8DxoVxLZIn71QRVPgNjkIjzZHLX8IVsbrSEH7rF6vrdixJHsA9Rx1TIv6zzn6oYB637W0NvurTIT1iN4ZDPE5zlprLNdeLlNfc6WfXr1wg/s1543/Galena.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="862" data-original-width="1543" height="358" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXWXZjvxhV1KfT8Nx6XS01IJKxtyIE818NM4jRbfSvVCWeiOzTRS0QG7Kzk3nheK3hkzY0sc8b_WjxL9zl8DxoVxLZIn71QRVPgNjkIjzZHLX8IVsbrSEH7rF6vrdixJHsA9Rx1TIv6zzn6oYB637W0NvurTIT1iN4ZDPE5zlprLNdeLlNfc6WfXr1wg/w640-h358/Galena.JPG" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Our Galena ski.<br /></td></tr></tbody></table><p><br /></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGqBwx5Je2AN244OWYGuIw6I2edqfOJbLpCqlHlsvYJQDqe5qBq57MifUbGwbDi8rHXBPDVBU3KrZF8iyrkyhNvgfC907ui6KNVjIM8HurcZXaQ0Lo4VcaGoLzPtcqgmoG_TjUfHiLtwUUfnczyJOCDF2C7Co10gAiuJirtvXJUsZGsoj3RTsuTKVTxQ/s1517/Galena%20elevation.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="532" data-original-width="1517" height="224" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGqBwx5Je2AN244OWYGuIw6I2edqfOJbLpCqlHlsvYJQDqe5qBq57MifUbGwbDi8rHXBPDVBU3KrZF8iyrkyhNvgfC907ui6KNVjIM8HurcZXaQ0Lo4VcaGoLzPtcqgmoG_TjUfHiLtwUUfnczyJOCDF2C7Co10gAiuJirtvXJUsZGsoj3RTsuTKVTxQ/w640-h224/Galena%20elevation.JPG" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">And corresponding elevation profile. Almost 2,000 vertical feet in 15 miles or twice as hilly as the Birkie Classic course.<br /></td></tr></tbody></table><br /><p><br /></p><p></p><p></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhV2c4RRSGW_Inu9qoAxBiUA4zmfza1Gt3MdwEAc8uvJCT_XXHSrA6sTUbDhpOJEdlPyeV8NXUZdSGorUQ3PuXuIAx-KD5eHhtUX89UpnlCfmuNeyBJYpU5iI8CNe-811dwBGV-WhXh_d5m1rdhf2hbvJUp07rsOjEjKb_7tMVSKiErSbVRM83RSUuU4Q/s3280/PXL_20230131_205140305.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="2464" data-original-width="3280" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhV2c4RRSGW_Inu9qoAxBiUA4zmfza1Gt3MdwEAc8uvJCT_XXHSrA6sTUbDhpOJEdlPyeV8NXUZdSGorUQ3PuXuIAx-KD5eHhtUX89UpnlCfmuNeyBJYpU5iI8CNe-811dwBGV-WhXh_d5m1rdhf2hbvJUp07rsOjEjKb_7tMVSKiErSbVRM83RSUuU4Q/w640-h480/PXL_20230131_205140305.jpg" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Ben and Starr skiing at Galena. No frost = warmer.<br /></td></tr></tbody></table><br /> <p></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBnlsucELIq3KbUXJn9YsLpDKDHafrWKI9dFSTyL8ISuiraICRR_Ufw-vRqqnJi00763AguL60prQkB5-3bN__7P5SSorvEyf7hkKxwY5O6WVGArBIZbx0lMIo9lcxBnSzdwf65daYKPmNitEpA3Um-7DUsS2EnvoXLcGVlHmzSs7cpnngp1DOQmoTeA/s4080/PXL_20230131_211936637.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3072" data-original-width="4080" height="482" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBnlsucELIq3KbUXJn9YsLpDKDHafrWKI9dFSTyL8ISuiraICRR_Ufw-vRqqnJi00763AguL60prQkB5-3bN__7P5SSorvEyf7hkKxwY5O6WVGArBIZbx0lMIo9lcxBnSzdwf65daYKPmNitEpA3Um-7DUsS2EnvoXLcGVlHmzSs7cpnngp1DOQmoTeA/w640-h482/PXL_20230131_211936637.jpg" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">I love this photo with Ben showing how deep the powder was off the trails at Galena!<br /></td></tr></tbody></table><p>We hit up Psycho as our last "run," best described as a downhill run. Erik and I both side slid the initial very steep pitch. I did skid turns down the rest of the run which was super fun.</p><p></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFoNCtQ43qylBVHfzYR7giuFxBtG2dfpw0hdN1nGY2AxD1G9yeojP0igOv8wUx2iMcno4GVmPZXcwXudm0PDj2uDuQ9nQCG5qTeUp7mRSuFwUN6_2GGV3yvhpI7Y2hdItTH1ATYGG977FKRgpUiISKlE7byTZx2uwNQloocXhg6GWHekOmBkVmVVKq6Q/s4032/PXL_20230131_230420407.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3024" data-original-width="4032" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFoNCtQ43qylBVHfzYR7giuFxBtG2dfpw0hdN1nGY2AxD1G9yeojP0igOv8wUx2iMcno4GVmPZXcwXudm0PDj2uDuQ9nQCG5qTeUp7mRSuFwUN6_2GGV3yvhpI7Y2hdItTH1ATYGG977FKRgpUiISKlE7byTZx2uwNQloocXhg6GWHekOmBkVmVVKq6Q/w640-h480/PXL_20230131_230420407.jpg" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">View from the top of the steep pitch on Psycho. You can kind of make out the lodge below me.<br /></td></tr></tbody></table><br /> <p></p><p>Wednesday Erik went downhill skiing and Ben and I headed back to Quigley to do the Vakava workout for the week: 3 x 15 minutes of 30-30s classic skiing. This was mostly double poling and we both took the rest incredibly easy. </p><p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikYzhb6oqkqKas5Fa2DLpC3HjDzPdbD1anD4CFJ0m0HCtY53d-fURf9_Ac_a4ceIS7gAV_JV17jhPaQmO2Tx7Y1qWxWbEQTZVkI2cBBYDmYV_SdWv39sx_bJPxWnNupqU6E4LPRSpQ9MnzZWqgCSrxpwxh665qEhiCcPuw3Ieww0BT6OKF2htDQg_O5A/s1137/Quigley.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="827" data-original-width="1137" height="466" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikYzhb6oqkqKas5Fa2DLpC3HjDzPdbD1anD4CFJ0m0HCtY53d-fURf9_Ac_a4ceIS7gAV_JV17jhPaQmO2Tx7Y1qWxWbEQTZVkI2cBBYDmYV_SdWv39sx_bJPxWnNupqU6E4LPRSpQ9MnzZWqgCSrxpwxh665qEhiCcPuw3Ieww0BT6OKF2htDQg_O5A/w640-h466/Quigley.JPG" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">A complete loop of the Quigley Trails!<br /></td></tr></tbody></table><br /><br /></p><p></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizvLM7t7QALpdzOqznorgdiD-rPM4waIyHft-6w9M6kQPkB2CVS-sjdYRGCAYMVjI8lb9PniDMeL59b_6vqSnDA692fi-twL3Uu4afK8Y1S7QUbL_fsTbMm8X1RXU6h5uLMbhfqb28Z34n1vGCt261KW52bZ9TkdYMJiSv4h8HeYQk4x7P8Y_T99-tmw/s4080/PXL_20230201_173441037.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3072" data-original-width="4080" height="482" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizvLM7t7QALpdzOqznorgdiD-rPM4waIyHft-6w9M6kQPkB2CVS-sjdYRGCAYMVjI8lb9PniDMeL59b_6vqSnDA692fi-twL3Uu4afK8Y1S7QUbL_fsTbMm8X1RXU6h5uLMbhfqb28Z34n1vGCt261KW52bZ9TkdYMJiSv4h8HeYQk4x7P8Y_T99-tmw/w640-h482/PXL_20230201_173441037.jpg" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Seriously hard (and fresh) corduroy at Quigley.<br /></td></tr></tbody></table><br /> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvbo1jqQesUFcEN9O6xl6AIQIh5x4KRHU_7q-IDSu9NbSTPVI7GrYnT-xly9mJoayECHUvJZopfhtxiXPeHNvdl48rroJNm4OUVdOr3RnvsY6tT58SFMpu65F6JpklcDHdHLjRwK_BrN48HNfYb8dURjO9PCgHjkcNIkJlutgnfThkCf0bo9QfooWiDw/s2048/image.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1542" data-original-width="2048" height="482" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvbo1jqQesUFcEN9O6xl6AIQIh5x4KRHU_7q-IDSu9NbSTPVI7GrYnT-xly9mJoayECHUvJZopfhtxiXPeHNvdl48rroJNm4OUVdOr3RnvsY6tT58SFMpu65F6JpklcDHdHLjRwK_BrN48HNfYb8dURjO9PCgHjkcNIkJlutgnfThkCf0bo9QfooWiDw/w640-h482/image.jpg" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Me skiing at Quigley. <br /></td></tr></tbody></table><br /><p></p><p>In the afternoon Ben, Starr, and I went to the <a href="https://bcrd.org/winter-trails/our-winter-trails/north-valley-trails/" target="_blank">Lake Creek Trails</a>, home of the SuperTour. These trails were incredibly deceiving. Somehow I have trouble figuring out the slope amidst the wide-open landscape. Sure, I did the hard trail twice but was quite surprised to find I did 1,000 feet of vertical in 1.5 hours. No wonder why I had to jump out of the track so much, even with my skins. </p><p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBLkMExfi1JmysOMolgNhzcTNELvmQo6YoKV_-4yHzPkdOxqSpj3uo_vMiaSzO2W9H06Pb6_brDwrBLQl5bHptW5C9G3jkdXGd5820ymbPWlzbM2NNDgAhZp5g0xzpN9PPoLR2is9Nuh05LAEIhetzpB_K9YBmgst8XvyOy3du9Z1A7z5TJNphhOzB2Q/s4080/PXL_20230201_210735464.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3072" data-original-width="4080" height="482" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBLkMExfi1JmysOMolgNhzcTNELvmQo6YoKV_-4yHzPkdOxqSpj3uo_vMiaSzO2W9H06Pb6_brDwrBLQl5bHptW5C9G3jkdXGd5820ymbPWlzbM2NNDgAhZp5g0xzpN9PPoLR2is9Nuh05LAEIhetzpB_K9YBmgst8XvyOy3du9Z1A7z5TJNphhOzB2Q/w640-h482/PXL_20230201_210735464.jpg" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Lake Creek Trails all out in the meadows.<br /></td></tr></tbody></table><br /><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiM41aWdHpUwk6MGFw4bfsHgu4mPQyfqfdt_J2R0ZrA5C44eiuuxWRhNTWXQDhtA0kz-WY9DWUiviftve046MGCdmcED73mOmtUcS6IJzcfa7uIcu-Dm1wg-IQct5XL0T0QHa8rH2cRe8t_NIrKi9DrcCfbvliIi7zeSwKH0UD7REUnDCGED94L0sGndw/s4080/PXL_20230201_222857116.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3072" data-original-width="4080" height="482" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiM41aWdHpUwk6MGFw4bfsHgu4mPQyfqfdt_J2R0ZrA5C44eiuuxWRhNTWXQDhtA0kz-WY9DWUiviftve046MGCdmcED73mOmtUcS6IJzcfa7uIcu-Dm1wg-IQct5XL0T0QHa8rH2cRe8t_NIrKi9DrcCfbvliIi7zeSwKH0UD7REUnDCGED94L0sGndw/w640-h482/PXL_20230201_222857116.jpg" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Careful crossing the bridge to the Lake Creek Trails if you are tall!<br /></td></tr></tbody></table> </p><p>Thursday we skied the Boulder Mountain Tour course. For anyone not familiar with this course, it's a 34 km point-to-point with a fairly substantial drop of 1,500 feet and just 480 feet of climbing (per my Garmin). I was glad to see the course, learn that there was only one sketchy corner, and also to be able to just enjoy the views not racing. </p><p>On Friday my friend Kathryn came up from the Salt Lake City area (also to race) and we hung out, doing an easy ski again at Lake Creek Trails. They had groomed some fun rollers into their course and we did these a bunch of times! </p><p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqN30mK8zkfeC0ftyoWPkJEP6Uc_P9u4iVh5PFu-I89dkI7xTx5YnXMYgOX_9wRGeB_Uk1NyoFnYQ6svdZXfR25G7OBIgEqU1jjOOEX99jwH2BH-rhwZUhIahTgOL6BfWJ4ySEXuB-FXWsI9HbeOp5f6APO1g5QYP1t-I6UA2QEhC7sVDLo-XgqreyAQ/s1551/Boulder%20Mountain%20Tour%20map.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="878" data-original-width="1551" height="362" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqN30mK8zkfeC0ftyoWPkJEP6Uc_P9u4iVh5PFu-I89dkI7xTx5YnXMYgOX_9wRGeB_Uk1NyoFnYQ6svdZXfR25G7OBIgEqU1jjOOEX99jwH2BH-rhwZUhIahTgOL6BfWJ4ySEXuB-FXWsI9HbeOp5f6APO1g5QYP1t-I6UA2QEhC7sVDLo-XgqreyAQ/w640-h362/Boulder%20Mountain%20Tour%20map.JPG" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">My Garmin map of the Boulder Mountain Tour course. <br /></td></tr></tbody></table> </p><p>Saturday it was time for the Boulder Mountain Tour. As for the race itself, well, I wasn't sure what to expect with the course profile and starting at over 7,000 feet. I submitted a qualifier time and got into the Women's Elite Wave (technically Wave 2) -- I both felt privileged and not really deserving. The course started in a very wide area with a gradual uphill that was really slow on the cold snow. From there we had a long swooping downhill followed by another climb, another downhill, and the only blacktop road crossing that brought us to the main Harriman Trail.</p><p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjYpSZW2x1f5eUCcAxQmxNeRvM147v25i1TDj0lsVw2AviYispRmtOXHgBgmIFXnCyWICIl35ODB0TfGHpeqHIkacThZDWF8h8pMvIdE3cqfJ-skqqUSaVZRWRSF8zRAUbHIk1neViAknFDx3L1soQ4RKIZT3DsUSPMeMtSXUI5N1gpWMwC-E9N4_ZhQ/s1508/Boulder%20Mountain%20Tour%20elevation%20profile.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="524" data-original-width="1508" height="222" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjYpSZW2x1f5eUCcAxQmxNeRvM147v25i1TDj0lsVw2AviYispRmtOXHgBgmIFXnCyWICIl35ODB0TfGHpeqHIkacThZDWF8h8pMvIdE3cqfJ-skqqUSaVZRWRSF8zRAUbHIk1neViAknFDx3L1soQ4RKIZT3DsUSPMeMtSXUI5N1gpWMwC-E9N4_ZhQ/w640-h222/Boulder%20Mountain%20Tour%20elevation%20profile.JPG" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Boulder Mountain Tour elevation profile.<br /></td></tr></tbody></table> </p><p>By now we'd already had two of the significant climbs out of the way. The course wound gradually downhill and then about 15 minutes into the race we hit the steepest hill followed by the only gnarly descent with a big left-hander that I had skidded around on our practice run but this time snowplowed.</p><p>I found myself skiing behind a para skier with one pole. She skied away from me on every downhill with great technique but I would catch up to her on the uphills. It was interesting watching her V-2 and switch into a V-1. I thought it would be good for me not to pound the uphills too hard since we were at elevation so I stuck behind her on the uphills till the first feed station. </p><p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjf2Ntn7v-fWOLthkgu6hvi5hnu67oNglkGG7DQVhT_FNrMHoc2dXsnLEnp5zv-hG7TjT_SYhiVaHt_dv3MSPlXbScho1NSm9O600Q78h6ArbhlEX-dvwZH5hKTUwIoywJlNUvdKTtNGVX7FFRVIUrpPt4yDOh7EBob_4-Ecm0jGDJinrCASm1o1LhrlA/s4080/PXL_20230202_211644497.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3072" data-original-width="4080" height="482" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjf2Ntn7v-fWOLthkgu6hvi5hnu67oNglkGG7DQVhT_FNrMHoc2dXsnLEnp5zv-hG7TjT_SYhiVaHt_dv3MSPlXbScho1NSm9O600Q78h6ArbhlEX-dvwZH5hKTUwIoywJlNUvdKTtNGVX7FFRVIUrpPt4yDOh7EBob_4-Ecm0jGDJinrCASm1o1LhrlA/w640-h482/PXL_20230202_211644497.jpg" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Photo of the Boulder Mountain Tour course.<br /></td></tr></tbody></table> </p><p>One elite wave woman passed us on this part of the course. Her technique wasn't very good- she stood up on the downhills and even snowplowed around very easy corners but she had an engine and a very fast V-1 (in arguably V-2 sections) and she just skied away from me like I was standing still. I can't help but wonder if skiers with a good engine but deplorable technique would be very successful if they mimicked more "ideal" technique or if they've simply found the technique that works best for them? I've wondered this myself in terms of classic striding where I've never been good at getting a stride glide but seem more efficient to just run. It's not pretty but maybe it's just better for me. <br /></p><p>The first feed station came 42 minutes and about 13 km into the race. After taking down some energy I continued on the false flat and eventually caught the para skier, passed her, and didn't see her again. Around 20 km to go there's a bit of an uphill but this is followed by a nice downhill section from 18 to 16 kms to go. From there I don't remember much other than being passed by lots of Wave 3 skiers, some in big packs, none of which I could hang onto. It was mostly fast skiing on gradual downhill but not super fast conditions and from 15-5 kms to go almost entirely out in meadows. We returned mostly to the woods for the last 5 km and this section flew by and also included a couple hills. Only one Wave 3 skier passed me in those last 5 kms although lots of skiers came in shortly after I did. </p><p> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLQXLVnpIO20FfI44Oava9l4HL04qihFdAXZVv8-rtSNK_X-7VbYuanQDKXdH8InSyuA1mc2AUaQ9EJQOcRyyeYaCTXRG50sno25G41mr__3QI0-XYY3QteDaGgSjtmA818SoyuoXjQCkMecS2p4yQtqmJrY4ecGlL_lApHSDT1iK-7g-O7d04IG23Kg/s4080/PXL_20230202_214105090.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3072" data-original-width="4080" height="482" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLQXLVnpIO20FfI44Oava9l4HL04qihFdAXZVv8-rtSNK_X-7VbYuanQDKXdH8InSyuA1mc2AUaQ9EJQOcRyyeYaCTXRG50sno25G41mr__3QI0-XYY3QteDaGgSjtmA818SoyuoXjQCkMecS2p4yQtqmJrY4ecGlL_lApHSDT1iK-7g-O7d04IG23Kg/w640-h482/PXL_20230202_214105090.jpg" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">View from the course. <br /></td></tr></tbody></table> </p><p>It's always easy in hindsight to think I could have and should have pushed harder in the early hills but it's hard to know if that would have negatively impacted me or worked to my advantage. I learned many years ago how important it is to keep working hard even on downhill sections and I did work the whole course. I also know fast flat-ish skate courses are not my strong suit. That's why I made sure to be back in Minnesota for Mora:) </p><p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4c4v3IdMw7OEIovwORXt99LaotOzoCe0On16mHo3NJRngEntWmRw-cnM02RDZqCKVByBJIQF3E_Nwq6sbpY0fJYLGwFJ6mQNV_vKBFiMH_YuMZqyXnXRgwHoru1nSLjdhkpFpztr65ODvB4tqy0-imYSt-ZSxsYLEXPIstpx3ByL_B6t7vIn90HqfDA/s4032/PXL_20230202_204420705.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3024" data-original-width="4032" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4c4v3IdMw7OEIovwORXt99LaotOzoCe0On16mHo3NJRngEntWmRw-cnM02RDZqCKVByBJIQF3E_Nwq6sbpY0fJYLGwFJ6mQNV_vKBFiMH_YuMZqyXnXRgwHoru1nSLjdhkpFpztr65ODvB4tqy0-imYSt-ZSxsYLEXPIstpx3ByL_B6t7vIn90HqfDA/w640-h480/PXL_20230202_204420705.jpg" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Erik and I on a sunny course preview day at Galena.<br /></td></tr></tbody></table><br />Thanks for reading!<br /></p><p><br /></p><br />Elspeth Ronnanderhttp://www.blogger.com/profile/05635392110588033027noreply@blogger.com0tag:blogger.com,1999:blog-1572647974447867713.post-21040821904284017322023-01-19T10:25:00.000-06:002023-01-19T10:25:12.828-06:00Chilling Out: Literally and Figuratively<p>Perhaps I’m just getting old, but my cold tolerance has taken a dramatic downturn over the past few years. Last year’s January and February were brutal, <a href="http://vakavaraceteam.blogspot.com/2022/02/mid-january-blues-frostbite-and-city-of.html" target="_blank">resulting in a frozen thumb and subsequent mega handwarmers for four weekends in a row of racing</a>. My core can handle the cold as can my face, but my hands are weak. I’ve always had cold hands and Raynaud’s since high school, hence skiing isn’t exactly the best sport for me. <br /><br /> Erik got a hand boiler for Christmas. It’s a glass device with some colored liquid in the bottom, that when held by hot hands, moves upwards through a bunch of tubes, and "boils". The joke was on me. Everyone else could get it to instantly boil, but me, not at all. So it goes. </p><p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1q_gRmwXWvrHLm6uWzMEg6rth2SDm41iiOxWS1tXuJD46vkPl_3Sr2AfCu7-lWg1ZKHEurnBlu9a1GxqSoP0E9r27IVcXEWDpi6iKt_K4CIcufkUmAyag-2JoEh97MPl1AnbDITHLOslfx6bDtZkgtQiqMWVr5QKVNSThct2FpPwEPJGH2JGwKURtJw/s4032/PXL_20230118_030737784.MP.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1q_gRmwXWvrHLm6uWzMEg6rth2SDm41iiOxWS1tXuJD46vkPl_3Sr2AfCu7-lWg1ZKHEurnBlu9a1GxqSoP0E9r27IVcXEWDpi6iKt_K4CIcufkUmAyag-2JoEh97MPl1AnbDITHLOslfx6bDtZkgtQiqMWVr5QKVNSThct2FpPwEPJGH2JGwKURtJw/w400-h300/PXL_20230118_030737784.MP.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Hand boiler and its box in case you're interested.<br /></td></tr></tbody></table><br />My training was going average until mid-November when after some running intervals, a long walk, and an overdistance skate rollerski, my posterior tibial tendonitis (more on this in a subsequent post) reared its ugly head and I haven’t ran since. Now I’m trying to tell myself that a 5 mile walk counts as much as a 5 mile run. I do walk fast but don’t think it provides quite the same cardio; the jury is out though on muscle fitness. <br /><br /> I decided to keep on with ski training and hope the break from running alone would be enough to rest my inflamed tendon. This was going OK but then back in December we had a week of rain, then snow, followed by cold. I volunteered at high school ski practice and thought I’d be OK. I used hand warmers inside my mittens but my thumbs got cold. I pulled them inside with my other fingers twice and then the third time I decided it was time to go home. But my car key fab was too cold and didn’t work. I fumbled getting out the back-up key which didn’t work either. I ran around frantically and the whole time my thumbs didn’t get warm. When I finally got into the car and got my hands warm, I realized my thumbs still felt numb. I’d frostbit both of them. Not again, and this time so early in the season. <br /><br /> I didn’t ski the next three days, hoping my strength workouts, shoveling, and starting to bring back in some walking would be decent training. <br /><br /> This brought me to Saturday December 24th, a sunny but cold day barely above zero with a fierce wind. It had been over a week since my last intervals and so with a short warm-up and an even shorter cool down knowing I’d be really sweaty, I got it done, 3 x 15 minutes, and mostly was able to keep my thumbs warm. <br /><br /> The next week I was lucky enough to have a ski vacation in Duluth and Bemidji and we were all lucky enough to have some temps in the 20s. I suppose the upside to cold weather is that it really makes me appreciate warmer weather. I got in 11 days in a row of skiing (although one day was a brief street ski during the big snowstorm) and two interval sessions amassing 20 hours. OK, that’s not actually that much but in the previous 11 days I only skied 7 hours. Now the weather has remained moderate and we have excellent natural snow so I’ve still been skiing a good amount. </p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWXQ6GDnqAvDaVtTREfPy_2xhg4O6AXhvIyMyK3qdhqgnpdlFnmlyIvuOvo4sAHxEXjuKJh4rjjssFJov_S3DE1MPGt3A54Ks3ZOgOMx4fdjNxpe7Gx6zZglFvAdNXPxSYEKaebg5V5tGdkDpZXr7s_5zVW5zMxzGqiwhDEbKF4dQG-VHvu6Y_A324Vg/s4032/PXL_20221230_171215515.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWXQ6GDnqAvDaVtTREfPy_2xhg4O6AXhvIyMyK3qdhqgnpdlFnmlyIvuOvo4sAHxEXjuKJh4rjjssFJov_S3DE1MPGt3A54Ks3ZOgOMx4fdjNxpe7Gx6zZglFvAdNXPxSYEKaebg5V5tGdkDpZXr7s_5zVW5zMxzGqiwhDEbKF4dQG-VHvu6Y_A324Vg/w400-h300/PXL_20221230_171215515.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Excellent skiing at Three Island County Park in Bemidji.<br /></td></tr></tbody></table><p><br /> Well, I’d be skiing more but as I previously mentioned, I’ve been doing some volunteer high school coaching. The Type A in me is regretting the time I could be spending training instead of giving lots of technique advice and often skiing slower with the kids. It’s a balance between wanting to give back, feeling good about the coaching, and feeling bad about my lack of workout. I try to get in at least 8 miles during those coaching sessions which often last nearly two hours. It’s always more than what the kids ski and it reminds me of one of my high school ski teammates who was also a swimmer. Her specialty was the 500 meters in swimming. One day she remarked, “so in swim practice we usually do 2,000 meters but in ski practice we usually do 5 km and the pursuit race is 10 km. No wonder why I feel like we ski a marathon for every race.” So true. Between busing to snow for practice and an incredibly wide range of ability of skiers spread throughout the trail, it just doesn’t leave much time for skiing. </p><p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0IxIL3GGeHRytMxsyuXjE85r4-ux490ztPaxfuJrYGHFDoWmhtMrzdlboK0YkZdtMnCtRAvPVKFTKuJKdhDfDPjmsMAFebDi0nNfN9fXwwz95BNBlxUb7PBfLsj_LWKFv6vYoWROMhEi0Fx9VpyrHKZSV97s0Ey9sruX-4w3aYJ31wATfURvBOVzEcA/s891/exchange.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="669" data-original-width="891" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0IxIL3GGeHRytMxsyuXjE85r4-ux490ztPaxfuJrYGHFDoWmhtMrzdlboK0YkZdtMnCtRAvPVKFTKuJKdhDfDPjmsMAFebDi0nNfN9fXwwz95BNBlxUb7PBfLsj_LWKFv6vYoWROMhEi0Fx9VpyrHKZSV97s0Ey9sruX-4w3aYJ31wATfURvBOVzEcA/w400-h300/exchange.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">High school throwback- first varsity race, a team relay at Mount Itasca. Date on photo. <br /></td></tr></tbody></table><br />I’m still not running but am doing a lot of walking. Next week is trending cold again and I suspect I won’t ski as much. But the week after that we’re headed to Sun Valley and planning to log some long days. I’m telling myself all this is good to switch up the routines- have a few high volume weeks, some very low volume weeks, and try a winter of not running. It mimics a lot more what I did in college and I was relatively successful back then. Indeed, despite so many more hours of training, I don’t think I’m that much more proportionately faster now, so maybe this new experiment of sorts, this kind of forced periodization and changing things up with injury and weather and ski trips, will be good for me. <br /></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFj1B6lav46awdRBSeEzXZn5XepfUUp3sdywCBxn5dlXjayxzK2ycZPVdg20JOKYJGuIz9y5UQzpuurHZsHX3JPYSEtAZj8Qio2b0bZgm3seusokRkzzhO_sh3MDRSkYtBmLS5g21QkNQ1IhmOdqgTYc8L54gfPVlXRmAmqyBFPtludryCyzPlxytyYA/s4032/PXL_20230105_160731503.MP.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFj1B6lav46awdRBSeEzXZn5XepfUUp3sdywCBxn5dlXjayxzK2ycZPVdg20JOKYJGuIz9y5UQzpuurHZsHX3JPYSEtAZj8Qio2b0bZgm3seusokRkzzhO_sh3MDRSkYtBmLS5g21QkNQ1IhmOdqgTYc8L54gfPVlXRmAmqyBFPtludryCyzPlxytyYA/w400-h300/PXL_20230105_160731503.MP.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Does our snowy back yard look impressive? So easy to ski with temps in the 20s and lots of natural snow.<br /></td></tr></tbody></table><br /> So in essence I’m trying to chill out more in the figurative sense- train when the training is good, try not to stress about it when it’s not, give back, and try new things. And avoid chilling out in the frostbite sense. We’ll see how it shakes out come February racing season. Elspeth Ronnanderhttp://www.blogger.com/profile/05635392110588033027noreply@blogger.com0tag:blogger.com,1999:blog-1572647974447867713.post-29241250204961878242022-08-11T19:08:00.000-05:002022-08-11T19:08:15.587-05:00Ben’s Backyard Ultra<p>Last year, Vakava member Ben and his wife, hosted the Inaugural Forsta Upplagan (first edition) Lindstrom Bakgard Ultra after having recently moved to a house which abuts Linstrom’s Allemnsratt Park. This year, Ben hosted the Andra Upplagan (second edition). <br /><br /> Over the past couple years, I’ve been dealing with right posterior tibial tendonitis. I had been thinking about running another <a href="http://vakavaraceteam.blogspot.com/2021/10/city-of-lakes-half-marathon.html" target="_blank">half marathon</a>, but wasn’t too stoked about the courses available. Hence, when Ben announced his Bakgard Ultra, this gave me some training motivation to ramp up the distance. <br /><br /> For those unfamiliar with the backyard ultra format, there are some official rules. Briefly, participants must complete a 4.4 mile loop starting on the hour and ending within the hour to be eligible to continue. Most backyard ultras last 24 hours or until no one is willing to go any longer.<br /><br /> Ben’s version is more informal, largely designed for the Vakava team and some friends. Hence, the loop is closer to 4 miles and relatively easy. Biking is allowed, along with skipping laps or starting late (although you have to follow the rules to be eligible for the overall trophy). Hanging out is also highly encouraged along with potluck food, beer, yoga, and kuub. Last year, Vakava member <a href="mailto:craig.cardinal@gmail.com">Craig Cardinal</a> took the win with 28 miles and seven laps. I had a work party and so arrived late to the noon start and due to my tendonitis, only made it a full three laps and two partials (partials get part of a sticker on the official board). </p><p> </p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVn868GyzZs_oZIfB0vJmXR1n47vKNn89-NtNHYSxsUzHh6kmqK4zifXq7zAWCjuicrI06Tz7PlvOmF4XlTQNLrkmwPeoIGjkR0ZHdcyELXMAhCjzCmKOCXTdq9ZdZccB-ofHEbC-BX2kps9JJGPrll-FADsehUtso5Sf8dtOhNU4Ut9r8a0WlgyqWaA/s360/Craig%20first%20backyard%20ultra.JPG" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="281" data-original-width="360" height="501" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVn868GyzZs_oZIfB0vJmXR1n47vKNn89-NtNHYSxsUzHh6kmqK4zifXq7zAWCjuicrI06Tz7PlvOmF4XlTQNLrkmwPeoIGjkR0ZHdcyELXMAhCjzCmKOCXTdq9ZdZccB-ofHEbC-BX2kps9JJGPrll-FADsehUtso5Sf8dtOhNU4Ut9r8a0WlgyqWaA/w640-h501/Craig%20first%20backyard%20ultra.JPG" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Craig winning the inaugural 2021 Lindstrom Bakgard Ultra and last year's board (note the partial stickers).<br /></td></tr></tbody></table><p></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicz6EsyAgtOQTjYM_weFTtev_U-6E9yr7ffKPDL0pb3_vImSZPvTpoJK_NMtPoWGvFUQ28UyVBscY3Pt_cliHMXTHc8qEJLaliJd0tLd7ymkE7DSMicq_VXSkqG1GUWknWdkcQ6BeTy6HxNWRYL7dtLuiBWCBVYHrZHer-rKc4H4XRICJkZthMvTEEoA/s4032/PXL_20210731_235306902.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="4032" data-original-width="3024" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicz6EsyAgtOQTjYM_weFTtev_U-6E9yr7ffKPDL0pb3_vImSZPvTpoJK_NMtPoWGvFUQ28UyVBscY3Pt_cliHMXTHc8qEJLaliJd0tLd7ymkE7DSMicq_VXSkqG1GUWknWdkcQ6BeTy6HxNWRYL7dtLuiBWCBVYHrZHer-rKc4H4XRICJkZthMvTEEoA/w480-h640/PXL_20210731_235306902.jpg" width="480" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Last year's official results. I like the bikers.<br /></td></tr></tbody></table><br />When Ben sent out the invite for the Andra Upplagan, I had a goal of 28 mile to make it a full ultra, but my training didn’t go so well. On my first 10.5 mile run my tendonitis really flared. It got better on subsequent 10.5 mile runs but I wasn’t interested in pushing the distance so that was my longest run prior to the ultra. After my poor training, I scaled back my goal to 20 miles, for five laps. <br /><p></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnbBzveP7XJx6ejtbgNwDHX6lB2TOH8WsXEd8-DCgXBC0hYPk5g5Tjs7HER5baMTOBluBYEONci5bu3e2No8S_AKaauxK90cp7qYuqfPEGcZE5TGe8WEDNMnkfAP5anhtg2VLBoaJXjolFrmeXKnX4G_-XjQFAhBKTZCzt4sdFgwwx_tNQtD6blZZz4A/s1171/Ben's%20Backyard%20Ultra%20second%20edition.JPG" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="752" data-original-width="1171" height="410" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnbBzveP7XJx6ejtbgNwDHX6lB2TOH8WsXEd8-DCgXBC0hYPk5g5Tjs7HER5baMTOBluBYEONci5bu3e2No8S_AKaauxK90cp7qYuqfPEGcZE5TGe8WEDNMnkfAP5anhtg2VLBoaJXjolFrmeXKnX4G_-XjQFAhBKTZCzt4sdFgwwx_tNQtD6blZZz4A/w640-h410/Ben's%20Backyard%20Ultra%20second%20edition.JPG" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">The Andra Upplagan course.<br /></td></tr></tbody></table><p><br /> The Andra Upplagan was held on July 30th, starting at 10 am. Fortunately it wasn’t too hot, but it was sunny. We had a large pack on the first lap but by the second I was the only woman with a few guys. The pack slowly dwindled throughout the day (although technically finishing the lap faster won’t get you any closer to the win other than more recovery time). We were running the loop in just over 40 minutes which meant 15+ minutes of recovery in between. Temps were already a toasty 79 degrees at the start and climbed to the upper 80s by mid-afternoon. The first half of the lap was mostly shaded through the forest but then we ran nearly a mile on paved roads before doing a fairly open section through the fields. </p><p></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-XTuS4ujSKbPMc0AzME2npNktJ9CGVT-IaI8N0t7m39-DRVKdQZNMvs8df1pMRG0Zr65R5pn9vSA13QYaoE8GR-PVy1b0_BHxnkMx35u-IybCs9sbhGxoaX2w74Is0j5iG7nwrbXPThaOA2zJos-y_sSlaKTGibb6Th0rWF8m_GOqEEh5zpzRneduYQ/s3280/PXL_20220730_195930340.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="2464" data-original-width="3280" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-XTuS4ujSKbPMc0AzME2npNktJ9CGVT-IaI8N0t7m39-DRVKdQZNMvs8df1pMRG0Zr65R5pn9vSA13QYaoE8GR-PVy1b0_BHxnkMx35u-IybCs9sbhGxoaX2w74Is0j5iG7nwrbXPThaOA2zJos-y_sSlaKTGibb6Th0rWF8m_GOqEEh5zpzRneduYQ/w640-h480/PXL_20220730_195930340.jpg" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Most of the crew for the Andra Upplagan (a few had already left by the time we did this photo). <br /></td></tr></tbody></table><br />After eating a large breakfast, I only hydrated between the first and second laps and took down a cookie between the second and third. After the third lap though, I was ready for some serious fueling. Someone had brought Seven Layer Dip and the saltiness of this combined with some protein and a more “real food” feel was awesome. After a couple scoops of dip, I had a handful of fruit (cherries or watermelon), and then finished with another cookie. <p></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQyHtr6cOOm6K5nU5SZ6hxJjZyIhza-Ln6dtb-uC_XPSHrvVqwoEQW-hvQb-x64QWx0-Adr9PVUfqPzDtBPcv7_pfP3oLySm2MiWbE_quzPqxl-ZejXnQAYeWq1rdnxvVMTnuJ6eSV-CBq3XhTev7ePA55vvU8gF3Sp7Uhqb4C-ZGAwYmMBDHuXFWzJA/s4080/PXL_20220730_185953062.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3072" data-original-width="4080" height="482" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQyHtr6cOOm6K5nU5SZ6hxJjZyIhza-Ln6dtb-uC_XPSHrvVqwoEQW-hvQb-x64QWx0-Adr9PVUfqPzDtBPcv7_pfP3oLySm2MiWbE_quzPqxl-ZejXnQAYeWq1rdnxvVMTnuJ6eSV-CBq3XhTev7ePA55vvU8gF3Sp7Uhqb4C-ZGAwYmMBDHuXFWzJA/w640-h482/PXL_20220730_185953062.jpg" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">The chillin' scene in the shade under Ben's deck between laps. Craig just got more water and the food is closest to the house.<br /></td></tr></tbody></table><br /> Teammate Alex joined us for the fourth lap. He was fresh and kept the pace hot, even for Craig. I had noticed on the previous laps that the guys started a bit fast and then slowed but not on this lap! We weren’t going that fast but seeing as I was now running farther than I’d ran all year and temps were climbing into the mid-80s, my heart rate really jacked up towards the end of that fourth lap. At least Alex brought some leftover Costco cake and a piece of that cold was amazing before starting the 5th lap which I scaled back a tad and ran with coach Mark. I was still breathing hard and struggling a bit out in the heat and called it a day after that (well, except that I was tempted to keep going even though my body said no and I started on another loop before calling it and later walked almost 2 miles). <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKnIO6oSkb3dADEifG6qsAzr8whSmEsGENaefYNmzYopX6XWSaFwz-xfegotMlF8YbuGd3EBmO67nAm4GqUyYXSuowunKCAKX9TX-bdsDIlj-eyCNiYAhaMLZvJgIJtXdMF-o2iP-VEiAmN9ShIcv_HRqfLbmAVfMLJ0-fb663mCfNCM-fgOc_wwnfUQ/s1489/Ben's%20Backyard%20Ultra%20second%20edition%20heart%20rate.JPG" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="572" data-original-width="1489" height="246" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKnIO6oSkb3dADEifG6qsAzr8whSmEsGENaefYNmzYopX6XWSaFwz-xfegotMlF8YbuGd3EBmO67nAm4GqUyYXSuowunKCAKX9TX-bdsDIlj-eyCNiYAhaMLZvJgIJtXdMF-o2iP-VEiAmN9ShIcv_HRqfLbmAVfMLJ0-fb663mCfNCM-fgOc_wwnfUQ/w640-h246/Ben's%20Backyard%20Ultra%20second%20edition%20heart%20rate.JPG" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Heart rate graph of my laps. You can see my heart rate really got higher on the 4th lap and then didn't rebound as well before my last lap. <br /></td></tr></tbody></table><p><br />While my tendonitis definitely flared the next day, my muscles didn’t, which I attribute to the 15+ minutes of rest between laps. <br /><br /> According to my Garmin, I clocked 20 miles in 4 hours and 42 minutes with 3 hours and 30 minutes of “on time,” climbing 575 feet (very flat land!), and burning 1,949 calories. <br /><br /> We had better run participation this year compared to last with two people bailing at 20 miles, an additional two completing a conventional marathon, and Craig taking the win again at 28 miles. He says “someone has to make it an ultra!” </p><p> </p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5IFNWXNpnTiV_8oiSlC3i2t5Wyf7o39dgI_dep705AwRQfmlmfCJepWRqbmFIMVny8sgzhDUZiQuXrZZGlM3h9DIT2M_4mhG1NU79eh31rwiMmVW1_rGIGWDrVCk1pLhJv1g48XHZgRLdH_I12BFVzvYNbIJm3flfWMgL3dbMnFeJKgBdswzAmXa4Iw/s2785/PXL_20220730_225226609.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="2628" data-original-width="2785" height="604" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5IFNWXNpnTiV_8oiSlC3i2t5Wyf7o39dgI_dep705AwRQfmlmfCJepWRqbmFIMVny8sgzhDUZiQuXrZZGlM3h9DIT2M_4mhG1NU79eh31rwiMmVW1_rGIGWDrVCk1pLhJv1g48XHZgRLdH_I12BFVzvYNbIJm3flfWMgL3dbMnFeJKgBdswzAmXa4Iw/w640-h604/PXL_20220730_225226609.jpg" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Craig taking the win for the second year and this year's board.</td><td class="tr-caption" style="text-align: center;"><br /></td></tr></tbody></table><br /><br /><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQQyYtYzoORszTd7pAen7Nd04m0fRwtOLXdLewePEKztUY_5ooDlWGccJJWWql5BxHfFFz2hJgzs_pa0gpnHuuIdSPge8ay3Yam8va004ghhG1HRkR7V_jElhhyadKFhWZMyRp-RE95BoyiZHKzIokLGBxAx3uRFMTTwD4cL4VKiqsIVtL72DT05BB7Q/s4080/PXL_20220730_225037599.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="4080" data-original-width="3072" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQQyYtYzoORszTd7pAen7Nd04m0fRwtOLXdLewePEKztUY_5ooDlWGccJJWWql5BxHfFFz2hJgzs_pa0gpnHuuIdSPge8ay3Yam8va004ghhG1HRkR7V_jElhhyadKFhWZMyRp-RE95BoyiZHKzIokLGBxAx3uRFMTTwD4cL4VKiqsIVtL72DT05BB7Q/w482-h640/PXL_20220730_225037599.jpg" width="482" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">The super sweet traveling trophy. Craig needs some competition so flag down a Vakava member and ask to be invited to the Tredje Upplagan in 2023!<br /></td></tr></tbody></table><br />Elspeth Ronnanderhttp://www.blogger.com/profile/05635392110588033027noreply@blogger.com1tag:blogger.com,1999:blog-1572647974447867713.post-4120241074746273332022-05-03T21:26:00.001-05:002022-05-03T21:26:20.618-05:00Elspeth's 2021-2022 Season Recap<p>Despite doing a record number of races in March (the <a href="http://vakavaraceteam.blogspot.com/2022/03/a-winter-ski-trip-and-yellowstone.html" target="_blank">Yellowstone Rendezvous</a>, Mora’s Last Chance, and the Denim Derby) and skiing throughout the month, those pictures of pristine trails north of me in April still left me drooling. An April ski trip wasn’t in the cards for us this year, but makes me know I still love skiing. </p><p> </p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_pVjERNYnY4KbPX6ZPhsVQfG07lJrgSNEF6O2185LcbYhVQTsRTQlT-AH-dqOB2TMRuepGRtlSyhGNOoiI_DT4PJZnza-CI6ZWV2ePt0P77coyvPovdLEOFJq6xgjQ8Zp9MiKwJ-p5AtaF0B4v4d8OEOg2hoOrKYr_rX-9ENAb5QEcrUx4YwcH5_Egg/s4032/PXL_20220320_155743097.MP.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="4032" data-original-width="3024" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_pVjERNYnY4KbPX6ZPhsVQfG07lJrgSNEF6O2185LcbYhVQTsRTQlT-AH-dqOB2TMRuepGRtlSyhGNOoiI_DT4PJZnza-CI6ZWV2ePt0P77coyvPovdLEOFJq6xgjQ8Zp9MiKwJ-p5AtaF0B4v4d8OEOg2hoOrKYr_rX-9ENAb5QEcrUx4YwcH5_Egg/w300-h400/PXL_20220320_155743097.MP.jpg" width="300" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">I won best-dressed female at the Denim Derby with these overalls I got back in 9th grade.<br /></td></tr></tbody></table><br /> <br /><br />Just like last year, I’m going to put some thoughts in bullets.<br /><br /><ul style="text-align: left;"><li> I love that despite my advancing age, I hold out belief that I can get faster! I’m still convinced I can find a higher gear to tap into. I’m getting older though, so I’d better find it soon. </li></ul><br /><ul style="text-align: left;"><li> But what do I have to do to get faster? I do my strength, have people plenty faster than me to chase at Vakava…can I just stay up with Bonnie and Laura? Should I do <a href="http://vakavaraceteam.blogspot.com/2021/09/strength-reboot.html" target="_blank">different strength</a>, different intervals?</li></ul><br /><ul style="text-align: left;"><li> Last October I V-2’d the ENTIRE Coulee Hill in Afton. Sure, it wasn't pretty BUT I stayed ahead of people on the steeper part I’m no match for with V-1. Despite this, I couldn’t qualify for the Elite Skate Wave at the Birkie in 2020. Alas, sometimes we can work so hard and still not achieve our dreams.</li><li><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4Ecvfw3xw1Tsr0Wq3Eenf1dUF1PhiY9YlTi3TfYX6RfkWm_aLQfihaMCCS9C05GVA9XzT74cPdvLGnco1cb8kJBF5C0iOMZBBCWF0pXlBV4-h4gzGz-UUhBHIdarhqDyUMP6C3Q2h4VnUEnUEmeSl7_9Hvc2U6yOTb91P7DElJGe4gVUjD91O5J2J9Q/s1514/Coulee%20Hill%20V2%20profile.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="517" data-original-width="1514" height="218" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4Ecvfw3xw1Tsr0Wq3Eenf1dUF1PhiY9YlTi3TfYX6RfkWm_aLQfihaMCCS9C05GVA9XzT74cPdvLGnco1cb8kJBF5C0iOMZBBCWF0pXlBV4-h4gzGz-UUhBHIdarhqDyUMP6C3Q2h4VnUEnUEmeSl7_9Hvc2U6yOTb91P7DElJGe4gVUjD91O5J2J9Q/w640-h218/Coulee%20Hill%20V2%20profile.JPG" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">The elevation (in gray) and heart rate (in red) profile from my Afton Rollerski where I V-2'd the Coulee Hill in the middle of the ski (where the heart rate spikes).<br /></td></tr></tbody></table><br /> </li></ul><p> </p><ul style="text-align: left;"><li>I don’t like racing much and struggled heading into <a href="http://vakavaraceteam.blogspot.com/2022/02/mid-january-blues-frostbite-and-city-of.html" target="_blank">City</a> and <a href="http://vakavaraceteam.blogspot.com/2022/02/go-big-or-go-home-mora-vasaloppet.html" target="_blank">Mora</a>. When there’s not much competition and I win or get a podium it just seems easier but competition…</li></ul><p><br /></p><ul style="text-align: left;"><li>Should I just embrace racing by myself? I love this way more than skiing in packs but I equate skiing in packs with being faster. But I don’t like that someone is going to win and lose. Why does this feel so black and white- that there’s a winner and a loser? Why can’t I just see it as a race? </li></ul><ul style="text-align: left;"><li>I elected to not look at the results from my last two races. This felt kind of good. Maybe I’ll do it more (although I might miss out on some awards:)</li></ul><ul style="text-align: left;"><li>I love Mora. Double pole course. The only other course I’ve found that compares is <a href="http://vakavaraceteam.blogspot.com/2019/03/march-ski-trip-2019-mixed-bag.html" target="_blank">The Great Bear Chase</a>…I’m gonna give it a couple year hiatus but then I’ll be back. </li></ul><ul style="text-align: left;"><li>I don’t fully appreciate just what my body can do compared to others my age with minimal soreness and fatigue. It’s not normal to run to and from work, 5 miles each way. It’s not normal to classic race the Mora Vasaloppet and not be sore the next day and run 5 miles. My body is amazing and so well trained. </li></ul><ul style="text-align: left;"><li>Wow, Mora celebrated 50 years but 2014, eight years ago, was their last point-to-point race. It’s the end of an era. While I appreciate the easy logistics and good course conditions, there’s just something so epic (and now nostalgic) about the point-to-point race. I feel incredibly grateful that I got to do it. <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisDUhW7U1REfkNdC2Pe8VEd0FbyGSZBxUu9a0uQXddnKCZzjHeneHaee9c_UMlS9Cik1fywXgGl1PPvfpWikCELHM7OYYPTbmmVjBfF4mLL2i45CngucfeSjBfeR69h-9hN0J-SCvMMw_Sc59AmohgK9atCqBlS6nBOp2OYYR9opkzEIsJWgWiMhOU_w/s450/mora2006-3.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="162" data-original-width="450" height="144" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisDUhW7U1REfkNdC2Pe8VEd0FbyGSZBxUu9a0uQXddnKCZzjHeneHaee9c_UMlS9Cik1fywXgGl1PPvfpWikCELHM7OYYPTbmmVjBfF4mLL2i45CngucfeSjBfeR69h-9hN0J-SCvMMw_Sc59AmohgK9atCqBlS6nBOp2OYYR9opkzEIsJWgWiMhOU_w/w400-h144/mora2006-3.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">An oldy but goody. The start of the Mora Vasaloppet in 2006. That's me in the old U of M spandex on the right. Photo: Skinnyski<br /></td></tr></tbody></table><br /> </li></ul><p><br />I looked back on last year’s bullets with many similar themes- I want to be faster, I care too much about my results, and ultimately I enjoy the process of getting/staying fast. But this year I’ve come around to some of the awe of what my body can do and the ski race legacy. <br /><br />I find it’s important to be well balanced (have other interests/work aside from only skiing), appreciate what is in my control (like V-2ing the Coulee Hill), and enjoy the daily workouts (I often do- can’t say I always love the hill bounding or classic ski intervals in the moment- but I always feel better afterwards). <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDKpSyxArde-FT0YsyBvplJDazacTHAL750u4tXG4BXl73BUSH_UfSUg9ZSs67UyMdEwPQhoaVKypnt0WVQNf1TXgK7oBI29DyiJaeOa8-9MpxHrcpjTeSDFhezOraZx3CXGsb6-fC6J_0lDYk_8R-dmheWQPywXYtPrTwDVFGsrHxP8tP4bQb8vDMWw/s2904/KIMG3362.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1428" data-original-width="2904" height="314" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDKpSyxArde-FT0YsyBvplJDazacTHAL750u4tXG4BXl73BUSH_UfSUg9ZSs67UyMdEwPQhoaVKypnt0WVQNf1TXgK7oBI29DyiJaeOa8-9MpxHrcpjTeSDFhezOraZx3CXGsb6-fC6J_0lDYk_8R-dmheWQPywXYtPrTwDVFGsrHxP8tP4bQb8vDMWw/w640-h314/KIMG3362.jpg" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">In regard to other interests, here's the frame I made for my niece with three calendar prints.<br /></td></tr></tbody></table><br /><br /><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj01XJKRFM11l6rL-9Ech7bHXbnEjRjvtmw2PUcwy_6tf6MLT_VXXxt8DfhsjwfdmZRczteu6t1wNgDaHxfOVhOv19IKUR509UTYXHLPZFlZ3fIfjjAvvHq1fcOua-bRg2aMOyJ-U6HohOhGyz1sx2UDZochpmKOW1QF3EZoYL-qCJN6__OHyCLjO03zg/s2411/KIMG3363.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1173" data-original-width="2411" height="312" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj01XJKRFM11l6rL-9Ech7bHXbnEjRjvtmw2PUcwy_6tf6MLT_VXXxt8DfhsjwfdmZRczteu6t1wNgDaHxfOVhOv19IKUR509UTYXHLPZFlZ3fIfjjAvvHq1fcOua-bRg2aMOyJ-U6HohOhGyz1sx2UDZochpmKOW1QF3EZoYL-qCJN6__OHyCLjO03zg/w640-h312/KIMG3363.jpg" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">And one for my nephew. Yes, that's ski waxing on the left.<br /></td></tr></tbody></table><br />The streets are getting cleaned so time to break out the rollerskis!</p><br />Elspeth Ronnanderhttp://www.blogger.com/profile/05635392110588033027noreply@blogger.com0tag:blogger.com,1999:blog-1572647974447867713.post-2910199304542201242022-03-13T11:19:00.000-05:002022-03-13T11:19:58.272-05:00A Winter Ski Trip and the Yellowstone Rendezvous<p>Erik and I continued on both our goals of <a href="http://vakavaraceteam.blogspot.com/2019/01/crossroads-5-how-much-to-chase-and.html" target="_blank">state high-pointing</a> and completing all the races in the somewhat defunct <a href="https://xcskiworld.com/asm-series-event-info" target="_blank">American Ski Marathon Series</a> with a driving trip to Montana where we hit up the North Dakota high point along the way before ending the week with the Yellowstone Rendezvous.<br /><br /> After the <a href="http://vakavaraceteam.blogspot.com/2022/03/birkie-2022-striding-gels-and-double.html" target="_blank">Birkie</a>, we drove home, slept, repacked the car, and set out west. </p><p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEg6AqDIWxkfoEdJZigKYb4rW0Zn-AR2Qbu7gDYservDH40VWx9h7piLN2WJUogBg0N-FzIfRldkZ1K7ZoMbWgc8CVD3cF_MIOf7PeZA_mBxWReQAlFTd0nQV59AX47Sdj-iQlWLZC-G4cr12pwjUSqe3rUXIVO2WX9-jrmnoMC29-x0bLRECC-9ehMf6Q=s4032" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEg6AqDIWxkfoEdJZigKYb4rW0Zn-AR2Qbu7gDYservDH40VWx9h7piLN2WJUogBg0N-FzIfRldkZ1K7ZoMbWgc8CVD3cF_MIOf7PeZA_mBxWReQAlFTd0nQV59AX47Sdj-iQlWLZC-G4cr12pwjUSqe3rUXIVO2WX9-jrmnoMC29-x0bLRECC-9ehMf6Q=w400-h300" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Got the unicorn earrings on as we near the North Dakota high point.<br /></td></tr></tbody></table><br />First we stopped at Elm Creek for an easy day-after-the-Birkie ski. It’s kind of fun to only ski for an hour and conditions were great and it was warm (20 degrees).<br /><br /> That night we made it to Dickinson, North Dakota which set us up well for the North Dakota high point, White Butte, which rises 3,508 feet above sea level for Monday. It was a 3.5 mile round-trip hike with 445 feet of elevation gain. There wasn’t much snow, although all seemed to rest on the trail, but it was still a bit of an adventure and somehow I enjoyed it more than I anticipated. The mud there is tinted white and was occasionally slippery where snow was melting, and reminded me of our last high point, <a href="https://elspethronnander.com/2021/10/13/the-nevada-high-point-and-backpacking-southern-yosemite/" target="_blank">Nevada</a>, in what is called the “White Mountains.” While North Dakota’s high point was significantly easier than Nevada’s, somehow it brought a similar feeling of accomplishment. </p><p> </p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgCpfH52tvq-X6MYwxa_f3dk3ZIyBfwzJrDMrNXDWizmkjRczY1v7ujVNiNglt4S_CsKEP4Tc0wciBYy-cDzv60GlS51d8ZJgHS8h1KU54xZ8QwIIo8IteVQv-7WvebhIDWJoC8g6XtboqUaHJLc53-Z8irm6fqB-Hpdxpm8SWlpB5smzKrTScbGr2NmA=s4032" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEgCpfH52tvq-X6MYwxa_f3dk3ZIyBfwzJrDMrNXDWizmkjRczY1v7ujVNiNglt4S_CsKEP4Tc0wciBYy-cDzv60GlS51d8ZJgHS8h1KU54xZ8QwIIo8IteVQv-7WvebhIDWJoC8g6XtboqUaHJLc53-Z8irm6fqB-Hpdxpm8SWlpB5smzKrTScbGr2NmA=w400-h300" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">We used Summitpost for the beta on this hike as it's on private land. Apparently the info hasn't been updated and we could have driven down this road to the parking lot (next photo) but instead we got to walk more and pass this abandoned farmhouse that frames the North Dakota high point in the distance. <br /></td></tr></tbody></table><br /><br /> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhdjfHiUs9jCKcLy7th0PrBgXQQrRIGR3INXVnreWvLeKivsV3kGoP-ecc8QDSnmwfxw7-J4ZBNb0dsh-Xmnlc41RdSGULldPqCzOPqt15nK5FuABzosepVm2QZg6vs7ycqfYyfocHuNUWWZU8ZeURKPSzFUtjm9VhLB-4MmlY6lYXNyX-WOoDMRrVoWg=s4032" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEhdjfHiUs9jCKcLy7th0PrBgXQQrRIGR3INXVnreWvLeKivsV3kGoP-ecc8QDSnmwfxw7-J4ZBNb0dsh-Xmnlc41RdSGULldPqCzOPqt15nK5FuABzosepVm2QZg6vs7ycqfYyfocHuNUWWZU8ZeURKPSzFUtjm9VhLB-4MmlY6lYXNyX-WOoDMRrVoWg=w400-h300" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">The official White Butte Parking lot and some small white buttes.<br /></td></tr></tbody></table><br /> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgdNkMaqemAUb0hNxp1w58WryhMOoN7ibiPKVQVlKdosklxJ05fLCLZ1_7BU8FhSy3V9MIEt-nltAs7KXJDjHGgp5H-opqO71axV_-66h2OcnNdx7jysbLU_xoVBmrJ-NQVnAEWfX6Nl5sAl4Ao2vANnZS7VHHhN6FjY_kL8FJrXV0678Va0cH5D5gCXg=s4032" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEgdNkMaqemAUb0hNxp1w58WryhMOoN7ibiPKVQVlKdosklxJ05fLCLZ1_7BU8FhSy3V9MIEt-nltAs7KXJDjHGgp5H-opqO71axV_-66h2OcnNdx7jysbLU_xoVBmrJ-NQVnAEWfX6Nl5sAl4Ao2vANnZS7VHHhN6FjY_kL8FJrXV0678Va0cH5D5gCXg=w400-h300" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Erik on the trail where we began gaining some elevation!<br /></td></tr></tbody></table><br /> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiVgZlf4NGpJQI7Lpg4zuTMDGzHa_6gxhC8BT9FhrHc2V2RjVcK6EVOUSU66cucQxXLT12y2Lq2AE65DEQPSCKMOM_esQ-5vfagDYFzUEZSNjPkL-inGiFLJ7B0WIKlEz-uXAA0C8bicNvxJKyAtCYczD-DilbsNEPOLyOzC_BHWwvZX-ELqTMS2YBpiw=s4032" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEiVgZlf4NGpJQI7Lpg4zuTMDGzHa_6gxhC8BT9FhrHc2V2RjVcK6EVOUSU66cucQxXLT12y2Lq2AE65DEQPSCKMOM_esQ-5vfagDYFzUEZSNjPkL-inGiFLJ7B0WIKlEz-uXAA0C8bicNvxJKyAtCYczD-DilbsNEPOLyOzC_BHWwvZX-ELqTMS2YBpiw=w400-h300" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">We saw this grove of trees on the west side of the butte- must be an area of concentrated moisture!<br /></td></tr></tbody></table><br /> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjz9pw4Te7kqrDD9lwzR9Wjsb6hNuFhm5HxCYBS2RgkEzLn8XAxktT-ewY4V391_Ca98WdTJl-Bre-4sDwH7dYdgGebY9R_5-6DPOo5E9c54eBoX195VUg5V1-khXaxbscb6HV7ARWeB1ikPbPR7PNR2ZVRsmtz_Heuosht0Eit5dYhVr9rW_4UVgxjoQ=s4032" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEjz9pw4Te7kqrDD9lwzR9Wjsb6hNuFhm5HxCYBS2RgkEzLn8XAxktT-ewY4V391_Ca98WdTJl-Bre-4sDwH7dYdgGebY9R_5-6DPOo5E9c54eBoX195VUg5V1-khXaxbscb6HV7ARWeB1ikPbPR7PNR2ZVRsmtz_Heuosht0Eit5dYhVr9rW_4UVgxjoQ=w400-h300" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">And of course crow pose on the summit:)<br /></td></tr></tbody></table><p> <br />Then we kept driving west to Montana and it got warm. Erik wanted to stop at Pompeys Pillar, a notable rock along the Yellowstone River where Clark, of the Lewis and Clark expedition, carved his name. Since the road was closed for winter we ran in and then hiked the stairs to the top. </p><p> </p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgmA3lycTBWGKrE-TolfCSRYG-QKeUsftrLKLT50_APu9nCG5PCJpNccCMZHDo71M3xjpBXldhr8BREP2vi6OYWyA4-ak3kqtp2bKbLm0h93QQqK-RX8lHCkZOtMJ_hPbGlhhUDhV8M2uWlU3r06_qpAtG4AVfRlHpWzkZtcWX9k6PBHR5hrFKVKyIC-Q=s3264" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="2448" data-original-width="3264" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEgmA3lycTBWGKrE-TolfCSRYG-QKeUsftrLKLT50_APu9nCG5PCJpNccCMZHDo71M3xjpBXldhr8BREP2vi6OYWyA4-ak3kqtp2bKbLm0h93QQqK-RX8lHCkZOtMJ_hPbGlhhUDhV8M2uWlU3r06_qpAtG4AVfRlHpWzkZtcWX9k6PBHR5hrFKVKyIC-Q=w400-h300" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Clark's name is in the rock under the frame above my head. <br /></td></tr></tbody></table><p>As we kept making our way farther west, the temps continued into the 40s and 50s and it rained as we went over the pass between Livingston and Bozeman. We had two days in Bozeman, both with overnight lows around 40 and temps in the 40s and 50s. After some debate, we went cross-country skiing at Crosscut and hiking the first day (Tuesday).<br /><br />We skate skied about all the trails at Crosscut. Despite temps in the mid-forties, the trails were only slightly slushy and sometimes a tad icy. While we could have skied more, we decided to call it when it started raining. </p><p> </p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEg9i13y_hpNDLXbVonr_1UDN3fPi3pLupWEq7izwue4zYKHtevY_kfLZjOmbxPfTfvF8XuDEhkcA4Rk7yyRQjpv0icxZ9Td2wyPi57BcTuxtQmFxMRpZFGHGjx3kJB1ogultKuin3A_boNr6iUi9bfiKS9wkuPKM-xYrtFKvRam7psraB5n96vfcIn-Dw=s1213" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="885" data-original-width="1213" height="291" src="https://blogger.googleusercontent.com/img/a/AVvXsEg9i13y_hpNDLXbVonr_1UDN3fPi3pLupWEq7izwue4zYKHtevY_kfLZjOmbxPfTfvF8XuDEhkcA4Rk7yyRQjpv0icxZ9Td2wyPi57BcTuxtQmFxMRpZFGHGjx3kJB1ogultKuin3A_boNr6iUi9bfiKS9wkuPKM-xYrtFKvRam7psraB5n96vfcIn-Dw=w400-h291" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Garmin map from our ski at Crosscut. Note the 45 degrees in the upper right corner.<br /></td></tr></tbody></table><p><br />While it rained, we ate lunch in our car and checked our phones which called for an hour of rain. When the hour was up, we started hiking on a forest road. Erik brought his sled and did a couple super steep runs but then the terrain flattened and we started postholing so we headed back to the car and tried a hike that began climbing up a ridge. By now it was mid-afternoon and so when we got to a good viewpoint, we stopped, took it in, and then headed down- on the sled! Erik sledded the entire way down, sometimes with me pushing him, as he navigated switchbacks by carving and leaning in with his inside arm outstretched. I did a less curvy section near the bottom twice with him (we climbed part way back up) because it was so fun! </p><p> </p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgUnuyhwkzEPzOYBMZ-m-n5-fzZdA3ppguXGFnIimS-rEQrrkl45XMtW5WSIX0XBp0mycKepIPADX8Thzgvj9FCF9lyh6ZD1-W58C21e44m_PNg28oUftoll2iykfUgp_4sUl4fuYQtE0GNBHNADBeSCelGQzWnhVApV3Oh5nlm4l28CL3C0btv4cEOLA=s3264" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="2448" data-original-width="3264" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEgUnuyhwkzEPzOYBMZ-m-n5-fzZdA3ppguXGFnIimS-rEQrrkl45XMtW5WSIX0XBp0mycKepIPADX8Thzgvj9FCF9lyh6ZD1-W58C21e44m_PNg28oUftoll2iykfUgp_4sUl4fuYQtE0GNBHNADBeSCelGQzWnhVApV3Oh5nlm4l28CL3C0btv4cEOLA=w400-h300" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">View point. <br /></td></tr></tbody></table><br /><br /> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhioJFesBthLNO6qk7nlgXYPzODJphjRPno2dTKgE2H0F3VKg_1wNTnmUHzzy0pOKPZnzHaP4TYnNtS47FfUiKIEV9U7eLR3-vUz-LFR734h_Rt_mBDBJvDopV9vujmVtAg2TJLm08GLpdUmjzxyPo6PojNQIglhsa9sECR77AOoLkpOw2Qcg8ziboo-w=s1311" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="875" data-original-width="1311" height="268" src="https://blogger.googleusercontent.com/img/a/AVvXsEhioJFesBthLNO6qk7nlgXYPzODJphjRPno2dTKgE2H0F3VKg_1wNTnmUHzzy0pOKPZnzHaP4TYnNtS47FfUiKIEV9U7eLR3-vUz-LFR734h_Rt_mBDBJvDopV9vujmVtAg2TJLm08GLpdUmjzxyPo6PojNQIglhsa9sECR77AOoLkpOw2Qcg8ziboo-w=w400-h268" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Erik's switchback sled run route (from the Bracket Creek Trailhead in case you want to repeat this adventure).<br /></td></tr></tbody></table><p><br />The next day- Wednesday- we went downhill skiing at <a href="https://bridgerbowl.com/" target="_blank">Bridger Bowl</a>. That place seems to have runs going everywhere, especially through the trees, and I got lost a number of times. If you think this sounds goofy, check out Bridger Bowl. I did one run down from the very top on the “road” that got my heart rate up. Things were getting pretty slushy by the afternoon and I called it while Erik did a couple more runs. </p><p> </p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEi9JEMv9Ts3pcKMt8rWkdvNdmdIdfc3b3Q4Rgd0wQXkcdZhl8AmF71pa9SpyYU896y60tYRCu9J2Zr753MEEtuhoMwnzHNsm13AY08-c5fzLdPPKtyk-SM-5wORQqPa4TF3wdoTuV5B1Nmz7bIHUokuR0z_GybkZRRzlfpHq34a1qcxVAMvFgvXb0MwGg=s4032" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEi9JEMv9Ts3pcKMt8rWkdvNdmdIdfc3b3Q4Rgd0wQXkcdZhl8AmF71pa9SpyYU896y60tYRCu9J2Zr753MEEtuhoMwnzHNsm13AY08-c5fzLdPPKtyk-SM-5wORQqPa4TF3wdoTuV5B1Nmz7bIHUokuR0z_GybkZRRzlfpHq34a1qcxVAMvFgvXb0MwGg=w400-h300" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">The view south-ish from the top of the highest chairlift at Bridger Bowl that doesn't require avalanche certification.<br /></td></tr></tbody></table><p><br />Before dinner, I ran around Bozeman and found some beautiful old houses and toured the Montana State University campus.<br /><br /> The next day, Thursday, it was time to head south to West Yellowstone. Lacking motivation with the warm temps, we decided to nix skiing at Lone Mountain Ranch for backcountry sledding and skiing adventures. First, we checked out the avalanche-prone slopes overlay on Gaiagps.com. <br /><br /> The sledding was hot! That mountain sun is so strong. I was stripped down to my sports bra before long and finally appreciated the two-way zips on my high school ski pants I was using as snow pants. We hiked for over an hour, gaining 700 feet of elevation, and then mostly sledded our way back down.</p><p> </p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhUY6Y_EHhbR9FacG2Of1eVcj8-HdWTsI_83_GP4vzfaNq2GFgL92tm-22Uw0mYZSTistEm1SSO7lVmV-JMXKhzabxiIfmqbmbCpLTvcnwU4fPnClQyCtwFD0AzhUMNtqJVajFkgfUv9pXYXK4xew0fqFaW8HgdUZ7HAnhsRNQppJGX9nwssKolg8vH1A=s4032" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEhUY6Y_EHhbR9FacG2Of1eVcj8-HdWTsI_83_GP4vzfaNq2GFgL92tm-22Uw0mYZSTistEm1SSO7lVmV-JMXKhzabxiIfmqbmbCpLTvcnwU4fPnClQyCtwFD0AzhUMNtqJVajFkgfUv9pXYXK4xew0fqFaW8HgdUZ7HAnhsRNQppJGX9nwssKolg8vH1A=w400-h300" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">So hot hiking up the trail along Cinnamon Creek. Garmin said it was 59 degrees!!!<br /></td></tr></tbody></table><br /> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgdHv_h21j9RnQ9-D7UjjmlcnC49HUss5kArsaxf_eZau8qYfUW4wi9S0ElnpkrLzcK82Y9pntxtIiJi93UJ1MyOTXbIdqQIejWcjYwMoU2hjjgUIybVX1A6nsogSDjARpY2b1uFgicFFD1HCtGbqX51wlIv-F1IVwmiPaqxQBE5GhhdIV6z1NlOKeR2w=s4032" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEgdHv_h21j9RnQ9-D7UjjmlcnC49HUss5kArsaxf_eZau8qYfUW4wi9S0ElnpkrLzcK82Y9pntxtIiJi93UJ1MyOTXbIdqQIejWcjYwMoU2hjjgUIybVX1A6nsogSDjARpY2b1uFgicFFD1HCtGbqX51wlIv-F1IVwmiPaqxQBE5GhhdIV6z1NlOKeR2w=w400-h300" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Erik sledding down.<br /></td></tr></tbody></table><p><br />Next we drove a few more miles down the road for a backcountry ski from the Specimen Creek Trailhead, except we were just on our skinny skis. We had picked this route because it looked as flat as possible for the mountains and it was. After skiing out 4 miles, we had still gained 600 feet of elevation. The snow was melting and slow. In the open areas I was baking in my black top. After we got done we drove the remainder of the way to West Yellowstone. </p><p> </p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjJV09FhMxLVgV3P8qhAVGD-dTcV7jlQgVEoVcIfmTksq2fQzjb3OH4UN-e2AMKSp8k0grBO2PtziVbJymSlVgkLntvabXVX6lLTvJqEQbjG5AsaPTlE0vgs0XqNdzsdSMdm5j1tUdfHWsfyHs1c_TbGedTFoBfL-HXJX29x0iJsaPP9GLRIdrgIBjjBA=s1424" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="800" data-original-width="1424" height="225" src="https://blogger.googleusercontent.com/img/a/AVvXsEjJV09FhMxLVgV3P8qhAVGD-dTcV7jlQgVEoVcIfmTksq2fQzjb3OH4UN-e2AMKSp8k0grBO2PtziVbJymSlVgkLntvabXVX6lLTvJqEQbjG5AsaPTlE0vgs0XqNdzsdSMdm5j1tUdfHWsfyHs1c_TbGedTFoBfL-HXJX29x0iJsaPP9GLRIdrgIBjjBA=w400-h225" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Garmin track of our Specimen Creek "backcountry ski." Note, there wasn't enough snow for avalanche danger.<br /></td></tr></tbody></table><br /><br /><br /> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjUxD01Y8kEokZKnbhZAPK8uPRTAf0NZpphBIc1Tl-48TW88INKYG_I7wjp_ydAqA6-SABBWtYVjo3Zr05BtMQxUx0GSmRiNOhyyi-I_AssjzNW1Z-0yTJmzo0TUebgpgFDbHF4imoBmeDRj5gH6wt2sl5Hwzj-KVgIGw78OMh2vehPYScQoVdd5yeRQQ=s4032" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEjUxD01Y8kEokZKnbhZAPK8uPRTAf0NZpphBIc1Tl-48TW88INKYG_I7wjp_ydAqA6-SABBWtYVjo3Zr05BtMQxUx0GSmRiNOhyyi-I_AssjzNW1Z-0yTJmzo0TUebgpgFDbHF4imoBmeDRj5gH6wt2sl5Hwzj-KVgIGw78OMh2vehPYScQoVdd5yeRQQ=w400-h300" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Skiing up the Specimen Creek Trail.<br /></td></tr></tbody></table><p><br />On Friday we took a lap of the 25 km Rendezvous course. Despite fast conditions, the kilometers slowly ticked by. I was amazed by how much the course reminded me of the <a href="http://vakavaraceteam.blogspot.com/2019/03/march-ski-trip-2019-mixed-bag.html" target="_blank">Great Bear Chase</a> with the exception of rare mountain views- largely because it’s all in towering pines, relatively rolling, and goes under powerlines twice. It got warm again and the powerful sun was transforming the open areas by the end of our ski. In the afternoon we did a short classic ski into Yellowstone National Park. </p><p> </p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjcHNER9ndw4CKtloGjyxfsdq5zOJDDem54x3yYItFpRYj1QGAkC7ggRCwjv23RT8_lqvCgo9O32n0TD9fmX-EmCrWRgrZMvKGKkYlYTpGe_fCtf-8MIOCbMB6hKDW3Mcr-9K2xQHASp53R-BsHeB3ZL1nhGI6mflHTpTVxiyPRgioua2LFBQwqsFvW4Q=s4032" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEjcHNER9ndw4CKtloGjyxfsdq5zOJDDem54x3yYItFpRYj1QGAkC7ggRCwjv23RT8_lqvCgo9O32n0TD9fmX-EmCrWRgrZMvKGKkYlYTpGe_fCtf-8MIOCbMB6hKDW3Mcr-9K2xQHASp53R-BsHeB3ZL1nhGI6mflHTpTVxiyPRgioua2LFBQwqsFvW4Q=w400-h300" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Skiing in Yellowstone National Park with the Madison River. Erik and I had just started dating back in 2005 when we went to our first Yellowstone Ski Festival and so this brought back some memories.<br /></td></tr></tbody></table><p><br /> Saturday dawned a bit cold for the Yellowstone Rendezvous. Erik and I both did the 50 km skate distance on the two loop course. Since we had been to the Yellowstone Ski Festival twice in the past (2005 and 2007), neither of us were terribly excited about the Rendezvous but the day exceeded our expectations. The snow was again fast thanks to the morning cold temps after the recent warm weather and it turns out that when there’s a marked course and we were blazing through intersections at high speeds, it’s much more fun than just being out for a ski and having to decide which trails to do. I was able to V-2 a lot and despite clocking 1750 feet of elevation change, it felt like we spent 25% of the time climbing and 75% of the time going downhill.<br /><br /> Knowing the course was at altitude (6500 feet and higher) I took it a bit easy and never pounded the uphills. I got placed in Wave 1 and started near the back. As we headed into the early part of the course with a couple big right-hander corners, I made my way to the front of the pack and passed a woman who was snowplowing and only doing the 25 km course. Awhile later she got back in front of me and I had to snowplow on a small hill but I soon went by her on the outside as the course rocketed through an intersection with a swooping left-hander. I worked hard to stay in front of her as we skied on and off the powerlines where there were a few more downhill turns and I didn’t want to snowplow. <br /><br /> That snowplow woman got ahead of me again as we headed on the Deja View trail near the end of the lap. I passed her on an inside corner- something I almost never do. Then I never saw her again because she was done and I was out for a second lap. <br /></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEi02JtHN2jv-A29zOIoaJhWCXInmHaVhZsmKFU_9isH_RXzzF_6pFYHr7v06sHlzS9baA5hEHkXyRk1822FXDjxK8v5fc5AUU_bOUiHRp2dZ83uj0u42mJi9U8hnxwWFw9dOnR7ePNX05nP3URzQOtCiXV6Jm3dpMtKdeaUEsvSxBryZ6WltOMCM3lHRQ=s1202" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="768" data-original-width="1202" height="255" src="https://blogger.googleusercontent.com/img/a/AVvXsEi02JtHN2jv-A29zOIoaJhWCXInmHaVhZsmKFU_9isH_RXzzF_6pFYHr7v06sHlzS9baA5hEHkXyRk1822FXDjxK8v5fc5AUU_bOUiHRp2dZ83uj0u42mJi9U8hnxwWFw9dOnR7ePNX05nP3URzQOtCiXV6Jm3dpMtKdeaUEsvSxBryZ6WltOMCM3lHRQ=w400-h255" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Yellowstone Rendezvous course from my Garmin.<br /></td></tr></tbody></table><br />The forecast called for clouds which I was banking on to both keep me cool (it was 18 at the start and so I wore a layer of long underwear under my spandex as it was only supposed to get up to 25) but the sun came out and stayed out. I got warm and tried fairly unsuccessfully to roll up my sleeves and also worried about the snow transforming and getting slow. As the kilometers ticked by on the second lap and it hadn’t transformed yet, I was glad and also found the long downhills cooled me off.<br /><br /> By the second lap the corners were heavily snowplowed-out and some even icy. I’ve learned to ski these by going outside the berm and step-turning around. This strategy has served me well. On the first big corner a guy fell in front of me and I had to cut inside but fortunately this was just after the turn and it wasn’t icy. <br /><br /> I skied the second lap by myself with a handful of people passing me from previous waves and me passing a couple. There was a small pack in front of me. As we climbed the big hill on Deja View (I know this section of trail the best as my only SuperTour race was the 10 km classic at the Yellowstone Ski Festival), I caught up to a woman who had passed me previous and then a Montana State University skier caught me. I tried to stay with that MSU skier through Deja View. At one point she had gotten in front of me but I caught her on the last big uphill because I was V-2ing which is so much more efficient for me than V-1, although it felt like all the blood was draining from my arms- a weird effect that I chalked up to the altitude. <br /><br /> The sunny ending stretch stayed fast although it was firm and I mostly used open-field as opposed to V-2. When I looked at my watch and saw I finished in just under 2 hours and 55 minutes I was surprised to be that fast, but snow conditions were lightening speed.<br /><br /> After a quick post-race feed we began our drive home. I drove and Erik read me some of the results; I decided to not look at them, at least not for awhile. If I did, I would be disappointed. True, I had held back at altitude and after a week of trying to enjoy being outside as much as possible, wasn’t exactly rested. I want to keep my good feelings about the race that would be tainted by seeing the results. It’s a novel idea for me, maybe something I’ll try again in the future. <br /><br /> According to the ASMS webpage, we only have four races left. Boulder Mountain Tour next year!!! <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhnCi7IYM7HQY_Sf37Ra7h0McmRY9BTPvlDXTdC_5R3PzKAUUC7DrgxQX3ab_JQyU4o0_Cb4yaE8jWzGReQF7dafdyU5_T_4ZaCtgGCytVmhWgz6MDdeZApEE3T4I1090_Kc1zxKYiFo1fpbUzN0yUTJHgQYES-FhxWSNPeXbYzh8fshUkFmw-EROYgxQ=s897" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="801" data-original-width="897" height="573" src="https://blogger.googleusercontent.com/img/a/AVvXsEhnCi7IYM7HQY_Sf37Ra7h0McmRY9BTPvlDXTdC_5R3PzKAUUC7DrgxQX3ab_JQyU4o0_Cb4yaE8jWzGReQF7dafdyU5_T_4ZaCtgGCytVmhWgz6MDdeZApEE3T4I1090_Kc1zxKYiFo1fpbUzN0yUTJHgQYES-FhxWSNPeXbYzh8fshUkFmw-EROYgxQ=w640-h573" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">I crossed off all the ASMS races we've done. Quite the list spanning just about the entire country.<br /></td></tr></tbody></table><br /><br />Elspeth Ronnanderhttp://www.blogger.com/profile/05635392110588033027noreply@blogger.com0tag:blogger.com,1999:blog-1572647974447867713.post-62667938313702227872022-03-07T22:03:00.000-06:002022-03-07T22:03:21.894-06:00Birkie 2022: Striding, Gels, and Double Poling<p>After years of trying to learn how to stride classic skiing, this year I decided to give up, even after striding many miles on my rollerskis. Think France’s Hugo Lapalus vs Finland’s Iivo Niskanen. The latter has a beautiful stride that I would love to mimic but I’m built more like Lapalus and if he can be 7th in the 15 km classic at the Olympics running up hills, well, maybe that’s just a more efficient technique for me. </p><p> </p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjYpDheT3QBzJdbJY9NY-rgjYvTSVd7uByUch9WZbnIHCjEthBctfamCEhBOP17XDoUF52iRhgglaHNNJy3PwB6bvwSw9NGol7E7zlRfCYCMY0RP0eMjs8lzZ4ZGUfEu1kjydJNo_XP9tATz02Xh6WiyZcpekJzrcUipL1GRRvM9Fkm-w3RMHLEDkaR2Q=s640" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="427" data-original-width="640" height="268" src="https://blogger.googleusercontent.com/img/a/AVvXsEjYpDheT3QBzJdbJY9NY-rgjYvTSVd7uByUch9WZbnIHCjEthBctfamCEhBOP17XDoUF52iRhgglaHNNJy3PwB6bvwSw9NGol7E7zlRfCYCMY0RP0eMjs8lzZ4ZGUfEu1kjydJNo_XP9tATz02Xh6WiyZcpekJzrcUipL1GRRvM9Fkm-w3RMHLEDkaR2Q=w400-h268" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Coach Mark Ahlers is an Elite Uberlegger with a good stride. <br /></td></tr></tbody></table><p><br /> So I came into this year’s Classic Birkie with more process goals than usual. These included popping over uphills, double poling hard on the flats, getting in a few good strides on as many uphills as I could, and taking at least 3 gels. And I also had a revelation a couple days before the race. If I don’t like racing, why don’t I just consider the Birkie practice? I could practice striding. Ahvo led us through a session with lots of sprinting three days before the Birkie, but it also taught me to slow down my striding and really feel the glide. <br /><br /> It helped tremendously to feel confident I could slow down my strides and work on them in the race and still finish well within the Classic Elite Wave. This took so much pressure off me. It’s a privileged position. </p><p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhcUaxA8FlMHWo65d0vFmc-NSibD9oUPdUE8_3cxMfrHoJPMvgdCuE2eM44SOK8XfWr-plghuoQTEwdvfet0crfBU5LFFSoRDRw4V4fhqriZguOrrY2JuElrAioGeoQu-W0WvZ2FGqqboqWXCXWE7reIx1XTzpYriRn4lg9E1wi_VhDkxQmBWhXoHT5ww=s640" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="427" data-original-width="640" height="268" src="https://blogger.googleusercontent.com/img/a/AVvXsEhcUaxA8FlMHWo65d0vFmc-NSibD9oUPdUE8_3cxMfrHoJPMvgdCuE2eM44SOK8XfWr-plghuoQTEwdvfet0crfBU5LFFSoRDRw4V4fhqriZguOrrY2JuElrAioGeoQu-W0WvZ2FGqqboqWXCXWE7reIx1XTzpYriRn4lg9E1wi_VhDkxQmBWhXoHT5ww=w400-h268" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Teammate Craig crushing another Birkie Classic.<br /></td></tr></tbody></table><br /><br />Not counting last year, I’ve done the classic Birkie 5 times- enough to know that the race is far from over at High Point. Hence, my strategy was to start slow and pick off skiers after High Point, not before. <br /><br /> The Classic Elite men and women line up together. With a wide start, we weren’t very deep but I was still near the back. Once we started, I quickly learned it was significantly slower outside the tracks, so I made my way to the left side of the course with the classic tracks. By the time we diverged from the skate trail, I was near the back but OK with that position. In the woods I tried to double pole any flats and slight uphills but it was slow going and quite the strength workout. I tried to stride and not just run in the tracks on the uphills.<br /><br /> On the Powerlines I felt comfortable skiing with a couple women, including Kelly Skiliocorn, but when my friend Annio Bunio came by, I let her go. Once back in the woods I stuck with the same strategy- skiing next to a couple women but looking ahead I bid my time and said “See you later!” After Timber Trail, Erin Blow came up alongside me. I skied with her until the long grinding High Point hill. I felt better than I have in the past at the bottom of the hill and tried to get in some strides. As it got steeper near the top I did a shorter shuffle stride and some running outside the tracks. Wave 1 men were whizzing by me and I felt like I didn’t belong.</p><p> </p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjNeBrdwgQpKswp9jPQ_pOdvtQBKpeEgTXb3vPx-cQ_h7AokrSnRE0YHldiBFN9X4CV_ThNS1S-B1bSNiYjcNjpsHc3AcsBAN5yL90Knz6yvjK_vUXr-_zeKgkgLMNai-0CV5z8xy1HpLXToxWPrr8mlf7ERlAngrv-smNt2TN7o8V2UEVYcnEN-ZjsAw=s640" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="427" data-original-width="640" height="268" src="https://blogger.googleusercontent.com/img/a/AVvXsEjNeBrdwgQpKswp9jPQ_pOdvtQBKpeEgTXb3vPx-cQ_h7AokrSnRE0YHldiBFN9X4CV_ThNS1S-B1bSNiYjcNjpsHc3AcsBAN5yL90Knz6yvjK_vUXr-_zeKgkgLMNai-0CV5z8xy1HpLXToxWPrr8mlf7ERlAngrv-smNt2TN7o8V2UEVYcnEN-ZjsAw=w400-h268" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">My teammate Brock was one of the Wave 1 guys who passed me early on. He stayed well ahead of me to qualify for the Elite Wave next year. <br /></td></tr></tbody></table><p><br />By the top of High Point, despite trying to conserve some energy, my quads cramped but I had dropped the two women I’d been skiing with and caught #619. There’s more double pole terrain after High Point for which I was glad. I took a gel at Fire Tower and then worked the more rolling course to Bodecker where I took an energy drink and saw Annie Bunio. I slowly caught her on the way to OO where I took another gel. </p><p> </p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEh_UydW4FpEFu6_AUjc6t8eQl-acpOWbJ8eL0_4srRMG98j1Mtf9y-BXCpXG08sumYzZu2J3UDSjAOObxY4qXaLRUAPJn9d59faRt_6dMouGy1OBkvHJNmz-Naf-LWTQNyMpvnEBHaVHzHLYtaqy7hOBuwZcV-8rro7tnfBxg3C_tXDiKG-e7bA-qvXkA=s640" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="427" data-original-width="640" height="268" src="https://blogger.googleusercontent.com/img/a/AVvXsEh_UydW4FpEFu6_AUjc6t8eQl-acpOWbJ8eL0_4srRMG98j1Mtf9y-BXCpXG08sumYzZu2J3UDSjAOObxY4qXaLRUAPJn9d59faRt_6dMouGy1OBkvHJNmz-Naf-LWTQNyMpvnEBHaVHzHLYtaqy7hOBuwZcV-8rro7tnfBxg3C_tXDiKG-e7bA-qvXkA=w400-h268" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Annie Bunio rocking the gopher alumni suit.<br /></td></tr></tbody></table><p><br />Wow, the tracks were slow after OO. I mean, they had been slow all along but they weren’t getting any faster! I had intended to start racing harder at OO but was too tired- mostly my arms. The Wave 1 men weren’t coming by me and now I was slowly closing in on some who had passed me before, sometimes skiing with them for a bit, sometimes blazing past. About half way to Gravel Pit I saw Kelly in front of me and slowly caught her. On one hill as I got close to her I noted she was taking shuffling strides and I forced myself to take longer gliding strides and it felt great. Before Gravel Pit I also got my eye on another woman's bib. <br /><br /> I caught the two women just before Gravel Pit but I stopped to take water and a gel. Over the next couple hills, I caught back up with them, briefly skied with them, and eventually was able to drop them. In this section I spent a surprising amount of time skiing in a small pack with some Wave 1 guys. As I neared Mosquito Brook I was coming up on Lisa Garretson. I caught her just as we climbed the hill out of Mosquito Brook. She was striding and I told myself to just tuck in behind her and copy her technique. I did and was impressed with myself. I passed her after that hill, and then worked on catching Kris Hansen, the next woman in front of me, which I did before B Hill. <br /><br /> I walked B Hill, saddened it no longer attracts spectators, and then focused on a couple Wave 1 men in front of me. I took one last gel at Fish Hatchery and then tried to stride some up Sunset Hill but I was dogged tired. I did the best I could but jumped out of the tracks at any steep sections and just ran. When we finally rounded the corner and began heading west I was happy for the downhill. Then we got to ski across the new hwy 77 bridge. I was a bit disappointed to learn that it didn’t cut off any of the last big uphill as I was exhausted. Again on that last uphill I was in and out of the tracks, never walking, but not striding much either. I was glad to be done with the hills and didn’t mind the rolling ones after that. Just the sustained climbs kill me. </p><p> </p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjGYE3YG0S3bftUFTIdbByk2pjSt-IiNfeSOMS7QuOZCkHwnTMGwsebZIU_trb_gY52YwCjoGTj1o_7rIQCLkJFqYUpLqNclOPTY_EIv2u8EoKN5eQKoea3ULQFHVXs9c1p2v5-0UKO6pGL_hcWaLEppk_SiWs5l-A2AOIcZU6BtGF-1I85viY4Tz-ITg=s640" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="427" data-original-width="640" height="268" src="https://blogger.googleusercontent.com/img/a/AVvXsEjGYE3YG0S3bftUFTIdbByk2pjSt-IiNfeSOMS7QuOZCkHwnTMGwsebZIU_trb_gY52YwCjoGTj1o_7rIQCLkJFqYUpLqNclOPTY_EIv2u8EoKN5eQKoea3ULQFHVXs9c1p2v5-0UKO6pGL_hcWaLEppk_SiWs5l-A2AOIcZU6BtGF-1I85viY4Tz-ITg=w400-h268" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Abe, another Vakava skier, leading his pack. <br /></td></tr></tbody></table><p><br />Just before the lake I passed my coach Dave Christopherson in the skate race. I told him to jump in behind me and that I’d pull him across the lake but he couldn’t sustain the pace. I was glad for the wind on the lake as I was roasting with the big temp warm-up but was also super tired. At least I can double pole well when tired. There were a few guys in front of me that I slowly picked off. A couple times I tried to inject the pace but immediately started hyperventilating so I took strength over turnover.<br /><br /> Once off the lake I never think I’ll make it but things get better once I start climbing the Birkie Bridge. “Make Ahvo proud,” I thought as I herring-bone ran up the bridge, albeit not at sprint speed. As I crested over the bridge I took a couple strong double poles and passed a skater. Then I made my way to the tracks on the left side of the course where I caught a Wave 1 guy and then raced him to the finish. Sure, he had 5 minutes on me but it got me to push harder. <br /></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEj0lhdcU7Iarpiah8GrCyk-xCl3vLy_YIiWIm4gBPIlm3WuNUkoD5NVPumQxkwpINwuai0pqPiNQANi-SLdki7yfu7nem3_9A9x0WV9p176w0-la-iDJwH2zEieCOGnwjsNtOm9hZAa9oW_nUVT14sbRSaogE7UFaEwnW90JuRGzozrGeT2JPwVzlkSUA=s640" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="427" data-original-width="640" height="268" src="https://blogger.googleusercontent.com/img/a/AVvXsEj0lhdcU7Iarpiah8GrCyk-xCl3vLy_YIiWIm4gBPIlm3WuNUkoD5NVPumQxkwpINwuai0pqPiNQANi-SLdki7yfu7nem3_9A9x0WV9p176w0-la-iDJwH2zEieCOGnwjsNtOm9hZAa9oW_nUVT14sbRSaogE7UFaEwnW90JuRGzozrGeT2JPwVzlkSUA=w400-h268" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Me, happy to be in the rolling terrain south of OO. <br /></td></tr></tbody></table><br />My 15th Birkie done. 21st of 411 women; 203 of 1642 overall. My second worst place. I thought I was in better shape than that so am not sure what happened. My three best guesses are 1) It was any easy kick year and as a better endurance athlete, I suspect I do better when others are also struggling with kick. 2) It was really great striding conditions but since this jacks up my heart rate, I tried to double pole more early on which was slow and thus tired my arms so when I hit the double pole sections my arms were more tired. 3) Elite and Wave 1 skiers skied in the tracks making them faster for subsequent waves. <br /><br /> Or maybe I’m just getting old and slow!<br /><br /> As usual I think about how I can be better for next year and what went wrong. I still care about racing results. I know if I had the energy to stride more I could go faster, but my engine just isn’t that big. In terms of my process goals, my arms were too tired to hammer the flat sections or pop over uphills. On the flip side, I took four gels during the race and I’m quite certain I strided more in this year’s Birkie than any in the past so two of four process goals complete!!!Elspeth Ronnanderhttp://www.blogger.com/profile/05635392110588033027noreply@blogger.com0tag:blogger.com,1999:blog-1572647974447867713.post-74592877513907987622022-02-22T20:33:00.000-06:002022-02-22T20:33:24.784-06:00The Minnesota Finlandia!<p>It was another cold race with temps barely crawling into the single digits and a strong wind causing windchills well below zero, similar to both the <a href="http://vakavaraceteam.blogspot.com/2022/02/mid-january-blues-frostbite-and-city-of.html" target="_blank">Classic City of Lakes Loppet</a> and<a href="http://vakavaraceteam.blogspot.com/2022/02/go-big-or-go-home-mora-vasaloppet.html" target="_blank"> Mora</a>. Too much of the race talk was about who froze what at Mora. My bro seems to take the cake with his nose, cheek, and left knee, which blistered into larger than a silver dollar! Ouch. Erik and I suspect he must’ve spilled some feed on his knee. Impressive. <br /><br />“At these temps there’s just no room for error,” my friend Emily says. </p><p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgfuK5OwXgjHcck4b1yZjKcfNRm8oCxvy68AfzKbowpNGmwiFBroB8Qtd78D_gCUjKnmDMRzSnLNQO7lreNMkHzKU4-GC5ysVHkywplpL3RJJH69l3_x7OHRhCxSSnyPdXnbnmODBuwkU8neDgr-VUeeEfI8is42osQarG_O6qmkb3M80Jql15mzvwilQ=s4288" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3216" data-original-width="4288" height="480" src="https://blogger.googleusercontent.com/img/a/AVvXsEgfuK5OwXgjHcck4b1yZjKcfNRm8oCxvy68AfzKbowpNGmwiFBroB8Qtd78D_gCUjKnmDMRzSnLNQO7lreNMkHzKU4-GC5ysVHkywplpL3RJJH69l3_x7OHRhCxSSnyPdXnbnmODBuwkU8neDgr-VUeeEfI8is42osQarG_O6qmkb3M80Jql15mzvwilQ=w640-h480" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Emily and I skiing together in Colorado in November 2015 on a warm day when there was plenty of room for error! Photo: Craig<br /></td></tr></tbody></table><br />Given the ongoing pandemic, there was no lunch afterwards in the Lumberjack Hall of Fame. Participation was down but still competitive. I did the pursuit for the first time to mix things up. It’s a little over 13 km of classic followed by just under 12 km of skate. Once the gun went off in a combo wave of classic and pursuit skiers, three women got a good lead on me before we got to the steep Sunnyside and I never caught them. (There was actually a fourth woman I didn’t know about- Vivian Hett who crushed the classic). After a tour around the plateau on the north side of the Buena Vista downhill area, we headed into the woods and I just had one guy in my sights. The rolling terrain far out on the east side is really nice for classic. I was skiing all alone, which is how I like it, but skiing hard enough that I couldn’t fully appreciate the beauty of the bogs and other natural elements we passed. With fresh wind-blown snow the kilometers slowly ticked by. </p><p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhHEUg_Xl1TYGJFY5h-SLHQ2sDBOByn_gps3tYMmPFEiGgJ5nhpCx9Ic4fpK7rTROp08OUWFpeKYGr4pEtr_1xwJ-yWTlkjBaIHb8HF507CvNRsDXY11cdV1YL3USlbmcQBg_Y3IKh2GFi1RrDhFbyZN2ZcxvTTpJJj1eioQOh29sQwVwqy0xWr18m1SQ=s1559" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="770" data-original-width="1559" height="317" src="https://blogger.googleusercontent.com/img/a/AVvXsEhHEUg_Xl1TYGJFY5h-SLHQ2sDBOByn_gps3tYMmPFEiGgJ5nhpCx9Ic4fpK7rTROp08OUWFpeKYGr4pEtr_1xwJ-yWTlkjBaIHb8HF507CvNRsDXY11cdV1YL3USlbmcQBg_Y3IKh2GFi1RrDhFbyZN2ZcxvTTpJJj1eioQOh29sQwVwqy0xWr18m1SQ=w640-h317" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">The Minnesota Finlandia trail per my Garmin.<br /></td></tr></tbody></table><br />Heading back through “The Narrows,” “The Island,” and around the east and south sides of Buena Vista, the conditions got epic. Owing to lots of snow, cold temps, blustery conditions- including a west wind the day before the race and a south wind the day of the race- we bashed through snowdrifts with little trace that any racers ahead of us had been through. I herring-bone walked a couple hills with deep powder. Otherwise I tried to stride or herring-bone run. A couple times it was difficult to even see where the course went. </p><p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiL7nAOOi_VshUGnTDWcFBE7CRDms_P6ye2VtR-52c8wDIIX2napvZI5exSOce1HIEIUpbaLAaWjzJQN_NT422abm5mXLD1Z-3h2rvkKl_59Fr0-dFkPGGbT19adykmewNtcV7cniLLyFjwDMdd5tFZgStU2jJ7Haa__lwG7tnozjgxgCyANZtR62DdCg=s3264" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1836" data-original-width="3264" height="360" src="https://blogger.googleusercontent.com/img/a/AVvXsEiL7nAOOi_VshUGnTDWcFBE7CRDms_P6ye2VtR-52c8wDIIX2napvZI5exSOce1HIEIUpbaLAaWjzJQN_NT422abm5mXLD1Z-3h2rvkKl_59Fr0-dFkPGGbT19adykmewNtcV7cniLLyFjwDMdd5tFZgStU2jJ7Haa__lwG7tnozjgxgCyANZtR62DdCg=w640-h360" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">This photo showed up on my app today as "5 years ago today." [2/22/17] I had to take a double take. This was February??? It feels so far removed from our current February.<br /></td></tr></tbody></table><br /> <br /> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiwED2DnQ3pW77fgGIf4KzHcNLz2ouE5HPFIamqoSQMBVjieJjvzP84e-dcmHyBAUrr5DJA_PcKXg2_PjRG7fGtaBEXCu2TAtNLVwDpzaXqBBXCcA7SdccxVLM11r2EkUZtETbgwo1sNd4UBGytvrYPMQRFkdRvNwxoWK1cO5j6kAgPq5Qe7zQfvvRfhA=s4032" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3024" data-original-width="4032" height="480" src="https://blogger.googleusercontent.com/img/a/AVvXsEiwED2DnQ3pW77fgGIf4KzHcNLz2ouE5HPFIamqoSQMBVjieJjvzP84e-dcmHyBAUrr5DJA_PcKXg2_PjRG7fGtaBEXCu2TAtNLVwDpzaXqBBXCcA7SdccxVLM11r2EkUZtETbgwo1sNd4UBGytvrYPMQRFkdRvNwxoWK1cO5j6kAgPq5Qe7zQfvvRfhA=w640-h480" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">The view from my front window this February 22nd [2022], snowing, 7 degrees, feels like -12.<br /></td></tr></tbody></table><br />Then I headed into the transition zone, slowly changed both my skis and poles, careful not to pull off my thumb handwarms, and took a feed. <br /><br /> Just like in last year’s <a href="http://vakavaraceteam.blogspot.com/2021/03/chasing-snow-and-great-bear.html" target="_blank">Great Bear Chase pursuit</a>, I opted to use my classic boots. This time seemed to go better with softer conditions. The snow was nice in the stadium although under cloudy skies the flat light made it difficult to see. The snow in “The Tunnel” was super slow as it was road slush and it being a gradual uphill by the time I clawed my way out I was barely moving. A couple guys in the 25 km skate race passed me on the first uphill. My skis were so slow I herring-bone ran a few of those hills. I couldn’t find the glide- likely multifactorial with classic boots, I’ve never been great at transitioning to skate, and slow conditions. <br /><br /> Two more guys passed me just before the S-curve and then Brett Arenz made his way by as we hit the mostly flat section. Here I found my skating groove. I was able to relax a tad but kept pushing and V-2’d a lot. With 2 km to go I got determined that no one else would pass me. The hills here were also less gradual and I could glide with a strong V-1.<br /><br /> I finished the 25 km in one hour and 49 minutes, likely one of my slowest 25 km races of all time (much slower than the 1:15 I did at the <a href="http://vakavaraceteam.blogspot.com/2017/02/birkie-2017-keep-on-sunny-side-as-snow.html" target="_blank">Hamsterbeiner in 2017</a>) but always condition dependent. A real winter experience. It was good to do the pursuit- especially seeing as the classic race was the most competitive. I was 2nd of 11 women (four minutes back) and 3rd of 21 overall (six minutes back). Yes, a small field.<br /><br /> Hopefully we’ve all learned how to dress by now and cover up and no one incurred more frostbite.<br /><br /> For Vakava, Erik skied to 5th place in the 25 km skate which boasted the largest field and Craig won the classic to get yet another axe!<br /><br /> We joked later on that we needed those dye people to help with the course boundaries and undulations and leaf blower people to clean out the classic tracks that we’ve been watching at the Olympics!</p><p> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgewB9r781xKgkX88Avyjx3rkkjvm7OvGHSGTv8ngpUfNo_HWvo25YyHgszn5rJenHyx-BxzVJ9l-TqKTjpgsIyG_B8bXXDug7DKfIvKhYOiICqdUi02afF_kV5tnjs_T_bCtsfTzabNVtxizS_7F5RaPPgjpuj6uwDfRxxehEvUCYOFqJhcQkTBFSG_g=s3264" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="2448" data-original-width="3264" height="480" src="https://blogger.googleusercontent.com/img/a/AVvXsEgewB9r781xKgkX88Avyjx3rkkjvm7OvGHSGTv8ngpUfNo_HWvo25YyHgszn5rJenHyx-BxzVJ9l-TqKTjpgsIyG_B8bXXDug7DKfIvKhYOiICqdUi02afF_kV5tnjs_T_bCtsfTzabNVtxizS_7F5RaPPgjpuj6uwDfRxxehEvUCYOFqJhcQkTBFSG_g=w640-h480" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Sporting my new pink Finlandia headband and off for a ski at Three Island with Erik in Bemidji the day after the Finlandia. If anyone wants one of these headbands put Finlandia 2023 on your calendar!!!<br /></td></tr></tbody></table><br /><br /></p>Elspeth Ronnanderhttp://www.blogger.com/profile/05635392110588033027noreply@blogger.com0tag:blogger.com,1999:blog-1572647974447867713.post-89234180638734851732022-02-15T21:11:00.000-06:002022-02-15T21:11:28.892-06:00Go Big or Go Home: Mora Vasaloppet Classic 48 km<p>The Mora Vasaloppet’s Classic race has often been advertised as 42 km. This year, with dividing the skate and classic techniques between Saturday and Sunday and utilizing all the Vasaloppet trails, the Classic got the bump up to 48 km! I guess this increases the skiing:driving ratio and provides a better per kilometer value. Go long or go home. </p><p> </p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiKjmHhtWE3ueOilHNUnJavBPMNo4z6q1Z2fVFIb_c1Hb1J-zjYUjgtmM8l4niOqXd6jzR5bG2X2NevC8RRm_9qI_e-wcNaJwNQKZna0kYJ0qyh92pU2DRT0_RHakV1IKCARCNFixqv2MUiW9O12rg21E6TSHPsPIHyt5X7UXlSaHezWHj2m2NeOzRT4A=s640" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="427" data-original-width="640" height="268" src="https://blogger.googleusercontent.com/img/a/AVvXsEiKjmHhtWE3ueOilHNUnJavBPMNo4z6q1Z2fVFIb_c1Hb1J-zjYUjgtmM8l4niOqXd6jzR5bG2X2NevC8RRm_9qI_e-wcNaJwNQKZna0kYJ0qyh92pU2DRT0_RHakV1IKCARCNFixqv2MUiW9O12rg21E6TSHPsPIHyt5X7UXlSaHezWHj2m2NeOzRT4A=w400-h268" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Three Vakava skiers in our hot pink tops (from left to right: Alex, Paul, and Nate) in the lead pack of Saturday's skate race.<br /></td></tr></tbody></table><p><br />Now offering prize money for the classic, the start list was stacked- the most competition I’ve seen since 2013! Looking at the list made me question whether I’d even earn a dala horse- I guess that’s some gender parity. Go fast or go home without a horsee. <br /><br /> The temps were forecasted to be cold again, similar to the <a href="http://vakavaraceteam.blogspot.com/2022/02/mid-january-blues-frostbite-and-city-of.html" target="_blank">City of Lakes Loppet Classic Race</a>, but without the wind. The prediction held. I again wore 2 layers under my racing suit. At least it was cold enough to make that decision easy. Dress warm, be cold, or go home. <br /><br /> Unlike running races where I have a good idea of what pace I can maintain for the entirety, I haven’t figured this out yet in skiing. Hills burn me up but since Mora is fairly flat, I’ve tended to go out with the leaders and hang on as long as I can. Sometimes this is only until Mora Lake, sometimes a bit longer. Usually the pace goes out hot, even for the women, and I warmed up to be ready and try to push myself. Often I think I have more to give but somehow can’t tap into that gear. I was determined to find a pack to push myself hard, hard, hard. And to fuel. <br /><br /> Us Minnesotan’s must be hardy because despite the temps, the announcer said it was a “beautiful sunny winter morning” and the race was neither shortened nor delayed. I was nervous with my <a href="http://vakavaraceteam.blogspot.com/2022/02/mid-january-blues-frostbite-and-city-of.html" target="_blank">recently frostbitten thumb</a> as my handwarmers hadn’t worked on my Saturday ski. Erik told me I needed to quit if my thumbs got cold. Quitting for me is so much harder than sticking through the pain of racing. </p><p> </p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjSfiNkzKp4RrEXm0WuH2Xv8x4Z-RKRk9EMPQPniTEjzHUtKQnGznsMNRb29BghaWVsAUWN7KSep1TO4FRKJ1G5hBv6C0ZofE5USsIK7UYZMF_YrLCU0yJ2LtwjAFuN38OLwWEbsSaEgeqS4hmWG1LMZmRDwo7rINIK3tdMkOo7HyMWtT7PQhjOO_aTGQ=s640" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="427" data-original-width="640" height="268" src="https://blogger.googleusercontent.com/img/a/AVvXsEjSfiNkzKp4RrEXm0WuH2Xv8x4Z-RKRk9EMPQPniTEjzHUtKQnGznsMNRb29BghaWVsAUWN7KSep1TO4FRKJ1G5hBv6C0ZofE5USsIK7UYZMF_YrLCU0yJ2LtwjAFuN38OLwWEbsSaEgeqS4hmWG1LMZmRDwo7rINIK3tdMkOo7HyMWtT7PQhjOO_aTGQ=w400-h268" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Paul Olson, Mora native, finishing the 34 km skate for Vakava. <br /></td></tr></tbody></table><p><br /> I lined up around the 4th row- the farthest back I’ve started in the classic since 2013. Since 2015, I’ve finished 2nd-4th in the classic. Once the gun went off, I got dropped immediately. There was a fair bit of congestion until the first aid station and then things started to spread out. With a dusting of fresh new snow, conditions were slow! <br /><br />Mora always has the hardest, iciest snow of any track around. With hard ice balls between the tracks, occasional ridges, and early set down tracks, despite being flat the course demands attention. As the race progressed, I came to appreciate this more as my technical skills have improved over the years (same comment I made last week). I’ve been thinking about skiing strong and me controlling the course rather than the other way around. </p><p> </p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhVvIPt3dhbM_h_2eJxEZksxGUFJ65P1FypUzFNNqqoPAWBap2eDiZ_jo8tQGNRnEip90WUCPXSNhtI1Ds0PIpX7Ht3gtNtQr7j3CPMwKkLSE0PKDLYQLqmrFkETyaHIyKdKR74mpMuJ4hfbGW3xaHsw4LZjIb2NiaaAMAfZ3o_X9j5d0lyysAaBgyxig=s640" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="427" data-original-width="640" height="268" src="https://blogger.googleusercontent.com/img/a/AVvXsEhVvIPt3dhbM_h_2eJxEZksxGUFJ65P1FypUzFNNqqoPAWBap2eDiZ_jo8tQGNRnEip90WUCPXSNhtI1Ds0PIpX7Ht3gtNtQr7j3CPMwKkLSE0PKDLYQLqmrFkETyaHIyKdKR74mpMuJ4hfbGW3xaHsw4LZjIb2NiaaAMAfZ3o_X9j5d0lyysAaBgyxig=w400-h268" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Saturday's skate race was cold, too. Here's Craig racing in his warm-ups.<br /></td></tr></tbody></table><p><br />After the first aid station, there was one woman skier who dropped me. I ate a cliff bar over the hour before the race and wanted to puke a couple times in the short, punchy hills in the northeast part of the course. My teammate Cheryl briefly caught me which gave me motivation to keep pushing. By the time we hit the climbing section, coming up from the Snake River, I wasn’t feeling so snappy. The Garretson sisters caught me and I skied with them as we made our way through the northwest section (south of the road) where there’s some more hills. There’s a couple tight turns heading onto the lake in that section twice and for the second time my thumbs got cold in the race. Once we got out of the hills, we hit a fast double pole section and the sisters put some time on me. <br /><br /> It looked like something happened to one of their skis and at the Nordic Center I started skiing with the one who had fallen back. Once we got out on Mora Lake it was a relatively lonely existence. I skied the lake with one of the Garretson’s and then took off as we climbed back off the lake. She said I should go chase down her sister and that’s what I aimed to do. <br /><br /> Between the sun and the skied-in tracks, I was relieved that the second lap skied much faster. This meant easier double poling- or at least I could double pole farther uphills and up some gradual hills. The sun felt really nice and my thumbs had warmed up. My kick was gone, stripped clean by the abrasive snow despite sanding and heating in base wax- it usually happens at Mora. I focused on chasing down the lead Garretson sister and the woman who had dropped me earlier. I was feeling good. Yes, I had some hand cramping. Yes, I had overall fatigue. Yes, my double pole muscles were tired. But it was the second lap and mostly double poling and that’s where I shine. Even when dead tired I can still double pole relatively efficiently. This is not true of my striding. </p><p> </p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgsmKYlGDIgU7EoCB_GVAtUxPUPNy-vUVX55OFoLU-nM3iwlko_uffI2zrOOgqOSQEo2590TjfeTrHQ21nY-rd_2pJLagpRo7QP3mSzI72uoqLKfNiJFAX44lWD--Gf-zy_n1VL2PbUCFJmStTnhd0PhnI8vTo7yFDLTrnguXO_jolPEvf2CGRCoVpegA=s640" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="427" data-original-width="640" height="268" src="https://blogger.googleusercontent.com/img/a/AVvXsEgsmKYlGDIgU7EoCB_GVAtUxPUPNy-vUVX55OFoLU-nM3iwlko_uffI2zrOOgqOSQEo2590TjfeTrHQ21nY-rd_2pJLagpRo7QP3mSzI72uoqLKfNiJFAX44lWD--Gf-zy_n1VL2PbUCFJmStTnhd0PhnI8vTo7yFDLTrnguXO_jolPEvf2CGRCoVpegA=w400-h268" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Bigfoot was on course but he was no match for these Mora Mannequins. Erik and I both did a double-take when we saw them. They are AWESOME!!!<br /></td></tr></tbody></table><p><br />I caught the lead Garretson sister by the hilly section. It took until the Nordic Center to catch the other woman. When I did I tried to make a decisive move but she put up a fight. I still had another gear so we began testing each other. When I later looked at the results sheet I learned it was Daisy Richmond. She’s a good strider. <a href="http://vakavaraceteam.blogspot.com/2022/02/mid-january-blues-frostbite-and-city-of.html" target="_blank">She whizzed past me last week at the Loppet in Butler</a> on an uphill. I kept trying to make a move on her but she responded. As usual, when I tucked in behind her, the pace felt so easy. As I’ve said a billion times, I don’t like racing directly against others. I’d prefer individual start races. The only thing that made me feel better was that knowing by racing each other, we’d be skiing faster and I thought “we can go chase down some men!”<br /><br />After making a couple moves, I went into the outside track before Bell Hill. This was a mistake as the inside was where everyone had herring boned. I tried as hard as I could to go up that hill fast but it was rock hard and Daisy pulled away from me and I couldn’t bring it back in the double pole. Perhaps it’s the hardest I’ve been breathing when I’ve crossed the line at Mora so that was a plus. </p><p></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhclQLMcF-s7g_GLVmRJlz-8b6LDUb-zwz7noT9cr6qYZZ0z9gsHEiwaukbWxlhpp3mEsZ48WeqmzWFkLJbRxVwZvnZXRv_G4KyJfbefwM4RB33-KBKXSrtWlLSdPEJzWitCs1fdj4i88ZY7uLK5z1AS1nXsgsZZbiUDlDu1NpXj2QMy6YrSpCaJHucyw=s766" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="766" data-original-width="642" height="640" src="https://blogger.googleusercontent.com/img/a/AVvXsEhclQLMcF-s7g_GLVmRJlz-8b6LDUb-zwz7noT9cr6qYZZ0z9gsHEiwaukbWxlhpp3mEsZ48WeqmzWFkLJbRxVwZvnZXRv_G4KyJfbefwM4RB33-KBKXSrtWlLSdPEJzWitCs1fdj4i88ZY7uLK5z1AS1nXsgsZZbiUDlDu1NpXj2QMy6YrSpCaJHucyw=w536-h640" width="536" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Mora's course. Go squiggly or go home.<br /></td></tr></tbody></table><br />Despite finishing 9th, it was a good race. I really enjoyed the second lap when I was mostly skiing by myself but chasing, feeling strong, and warm. I was also within 10 minutes of skiers who usually finish in the top 10 in the Birkie, although I do better double poling over striding uphils. I also succeeded in getting 3 feeds of Mora’s infamous blueberry soup which was delicious and three feeds more than I often take to help power me to the finish. I finished 4th in my age class, the first time I haven’t gotten a horse since I was 20, and then they had 5 year age groups. I would’ve gotten horses in the two age groups below me and the one above me. <br /><br />Erik also raced the classic. He finished 16th (I believe this was my highest overall place a few years ago so obviously there was much more competition this year). Interestingly enough, he won his age group (taking out Brian Gregg who was 2nd overall) but wouldn't have gotten any horses in the two age groups below him or the age group above him! Artie Huber for Vakava finished two minutes behind Erik and went horseless.<br /><br />In the women’s classic, Cheryl Dubois crushed her age class and should be proud! I aspire to be that fast in my 7th decade of life and Maria Schilling finished not far behind, winning her age class as well. In the “short” classic race (still 24 km), Dave Christopherson was 9th. <p></p><p> </p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEh0C-9sXp1b8-IwbS37I18GZHr728vvgIEPEWnnMA9xIA1WV6wN-4TTYai177abtqaSmiaIlimUBNKx2ORSiX6h17WmkshBlZrjSiP1ZtPTa9akROLNiukEauYV0i7OF8MAc-v493Vj2B78gloZG0wUYfQmA5-ND1MOUJ-ybz1urq3KlMperxDJxdHFug=s640" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="427" data-original-width="640" height="268" src="https://blogger.googleusercontent.com/img/a/AVvXsEh0C-9sXp1b8-IwbS37I18GZHr728vvgIEPEWnnMA9xIA1WV6wN-4TTYai177abtqaSmiaIlimUBNKx2ORSiX6h17WmkshBlZrjSiP1ZtPTa9akROLNiukEauYV0i7OF8MAc-v493Vj2B78gloZG0wUYfQmA5-ND1MOUJ-ybz1urq3KlMperxDJxdHFug=w400-h268" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Nate, with his closet competitor Peter Carlen, at the finish.<br /></td></tr></tbody></table><p><br />Vakava had some great results in Saturday’s skate race led by Alex Reich 4th(!!!), Andy Schakel 8th, Craig Cardinal 13th,and Artie Huber 34th in the men’s 48 km field while Laura Cattaneo finished 5th in the women’s field. In the 35 km, Nate Porath took home his 8th victory with Paul Olson 3rd, Ben Mullin 16th, Hans Harlane 25th, Dave Christopherson 34th, and Mark Ahlers 44th with Katy Splan 14th in the women's field and Mary Beth Tuttle collecting another wreath!!! Go big or go home for Vakava.</p><p> </p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEg-yMjalrpGiFOqkUir5fclA3dB_VuaRnLoJgr5iwpVwQ_R_KG9hghuXZm_Zp_k4OnOyFPuf5CuC0FCncpm1HkKnFMwF0xsTb9RkBKM_FK8Yk--eOC2p1GQTsxVit5MFoLmiap5rggQHL4ebsHDMok9MrJQQkoa29CIahPGs_HGGivcAqKbcvMrRIvkZA=s640" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="427" data-original-width="640" height="268" src="https://blogger.googleusercontent.com/img/a/AVvXsEg-yMjalrpGiFOqkUir5fclA3dB_VuaRnLoJgr5iwpVwQ_R_KG9hghuXZm_Zp_k4OnOyFPuf5CuC0FCncpm1HkKnFMwF0xsTb9RkBKM_FK8Yk--eOC2p1GQTsxVit5MFoLmiap5rggQHL4ebsHDMok9MrJQQkoa29CIahPGs_HGGivcAqKbcvMrRIvkZA=w400-h268" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Mary Beth and Hans at the finish.<br /></td></tr></tbody></table><br /><br />Elspeth Ronnanderhttp://www.blogger.com/profile/05635392110588033027noreply@blogger.com1