Tuesday, March 9, 2010

Taper 3; CFE Intervals

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

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

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

Tomorrow is off.

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

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

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

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

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

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

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

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



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