Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 28 days ending Feb 28, 2010:

activity	#	time	miles		km		+m	load
Skate Ski	23	29:39:37	186.63	(9:32)	300.36	(5:56)		4684.5
Strength	1	10:00						30.0
Road Running	1	6:03	0.8	(7:35)	1.28	(4:43)		12.1
Total	23	29:55:40	187.43		301.64			4726.6
[1-5]	23	29:29:12

3:16

0:00

» now

Sunday Feb 28, 2010 #

8 AM

Skate Ski 36:40 6.4 km (5:44 / km)
ahr:82 max:149

C • sap 2

Saturday Feb 27, 2010 #

9 AM

Road Running warm up/down 6:03 [2] 0.8 mi (7:35 / mi)

Skate Ski race 3:10:25 50.0 km (3:49 / km)

Birkie race, skate. Warmer than forecast, about 20F at the start and near 30F by the finish with bright sun most of the time. Really nice day.

Wax okay, used moly/HF4/HF6/flouro FC7/paste. Could have been a notch warmer and faster. Really good for first 20 km, okay for next 10, had to look for shade after that.

Time 12 min faster than last year, 6 minutes better than PR year before. 10 km splits (last year):

10 - 39:11 (42.49) better start, more double poling to power lines
20 - 38.16 (40.18) uphill, clear of most serious congestion
30 - 36.24 (38.50) rolling, running well
40 - 39.44 (41.40) lots of sugar snow 2-3" deep on every hill
50 - 37.57 (40.32) snow actually better here; headwind on lake

Pushed hard on the early hills and was tired, but not bonked at the end, so probably was aabout right. Kept up with my wave 2 guys on the hills, unlike last year where I was dropping back.

Good race, but off from goal of 3 hours. Need to shave another 2 min per 10 km. Well within range.

Friday Feb 26, 2010 #

Skate Ski (Hayward,WI) 40:00 [2] 6.3 km (6:21 / km)

On the Brikie trail from north end cabin. Worked a little on more aggressive
hill technique with Greg. Probably not a good idea to change technique the day before a big rqce.

Saw a groomer on the powerlines; just using a drag puuled by snowmobile. If this is all they do, snow will stay good and solid. Doesn't need a deep tilling.

C • technique 7

Thursday Feb 25, 2010 #

5 PM

Skate Ski (Hayward,WI) 43:11 [3] 10.25 km (4:13 / km)

Birkie trail Mosquito Brook south almost to Fish Hatchery. Checking out the Bitch and other late course hills (38-43km).

Conditions excellent. Plenty of cover and a rock hard surface. One side had been tilled recently and it was a lot slower. Should be good for Saturday.

Wednesday Feb 24, 2010 #

Note

Got a 2' dump last night and today. Heavy and warm, but kept coming down. More promised for tomorrow. Just in time to split for the birkie.

Tuesday Feb 23, 2010 #

Skate Ski intervals (Kingdom Valley Trails) 30:00 3.3 km (9:05 / km)

Short intervals (10x1 min) in 3-4" heavy new snow, depending on trees overhead. Couple hours later, we're up to 6", with considerably more forecast. Did the intervals up around the switchback loop. Not much for speed, but a fair amount of work.

Sunday Feb 21, 2010 #

Skate Ski (Kingdom Valley Trails) 30:00 [2] 5.3 km (5:40 / km)

Cooler last night, so everything is well consolidated. Groomed and then did a full tour early in the day.

Used my new Exel super poles, which really are light but stiff. Now what should I do with the 6" I whacked off the end of each pole to bring them down to size?

Saturday Feb 20, 2010 #

10 AM

Skate Ski intervals 1:01:00 10.0 km (6:06 / km)

Interval day, 4 x 4 min. Groomed with snowmobile first and finally got the snow in good shape. Just below freezing overnight and was softening by the time I skied. Too warm for the wax; can't get used to putting on Truckee paste all the time.

Lap around the fields (4.36) to check speed (slowish). Then twice up the logging road, and last time up the switchback.

Already checking out where to lay in some new trails next summer.

C • Ouch! That's two truckee s... 1

Friday Feb 19, 2010 #

Skate Ski (Kingdom Valley Trails) 51:00 [2] 7.8 km (6:32 / km)

Just at dusk, when soft pack (slushish) was setting up. Warm sun and moderate days are hitting the snow hard. Still full cover, but got to ski in the cooler hours or it will be like a Truckee slush bowl.

Got faster at end; last lap at 4.28.

Strength 10:00 [3]

Basic core exercies.

Thursday Feb 18, 2010 #

Skate Ski (Kingdom Valley Trails) 30:00 [2] 5.3 km (5:40 / km)

Another easy day. Still a bit stiff. A few 30sec surges.

Wednesday Feb 17, 2010 #

3 PM

Skate Ski (Kingdom Valley Trails) 30:43 [1] 4.43 km (6:56 / km)

Easy ski on 8" fresh snow. Groomed, but has yet to set, so track is soft.

Tuesday Feb 16, 2010 #

10 AM

Skate Ski race (Grafton Ponds) 33:40 [4] *** 6.22 km (5:25 / km)

Final ski-o race day, red. Around the trails and up the hillside twice. Missed one control while avoiding a group of small kids, but only lost 20 sec or so.

Snowing all day. 8" at home by evening.

Skate Ski warm up/down 40:00 [1] 6.0 km (6:40 / km)

Warmup; then cool down and control pickup later.

Red Grafton Middle Distance - Splits

Monday Feb 15, 2010 #

Event: Ski-o Team Fundraiser Sprint

Skate Ski race (Kingdom Valley Trails) 21:33 [4] 3.55 km (6:04 / km)

Sprint race, advanced. Ran unofficially, since Greg and I had set the course. Greg ultimately had the fastest time at 16:10, but he too was unofficial. So the FTD grand prizes went to Adrian at 17:18 and Alex at 19:12.

Skate Ski race 9:25 [4] 1.6 km (5:54 / km)

Short sprint. Greg was also fastest on this one with 6:57, but Scott had the fastest official time at 7:38. Alex was quick at 8:59, but since she already won the long course, the prize went to Pavlina, a couple minutes back.

The cherished fastest finish split of the day prize (FFSD) went to Scott with 16 sec.

Short Sprint - Splits

Advanced Sprint - Splits

Sunday Feb 14, 2010 #

Skate Ski race (Craftsbury XC) 1:43:00 [4] *** 19.8 km (5:12 / km)

US Champs Long. Good map contact and route choices. Felt strong on hills; wax okay, but not superior -- HF7 for mid 20's and flurries. Unfortunately, blasted down lake from 5 to 7 and never saw #6 on the map, so DQ.

C • Ooooh:-( 1

Saturday Feb 13, 2010 #

Skate Ski race (Beaver Brook Farms) 1:02:24 [4] **** 10.6 km (5:53 / km)

US Champs middle red. Good course and grooming on thin cover in places.
Wax good, HF7 for low 20's with single digit overnight.
Took a longer route to #1 to avoid dirt and lost 45 sec. Then missed turns on #6 and #7 for loss of 3 and 9 min respectively. On #7 ended up at the bottom of the hill and ran up a snowshoe trail to the control.
Other legs were okay fast, but disappointed overall. Moving fast enough to get confused.
2nd old guys.

Red Middle Distance - Splits

Friday Feb 12, 2010 #

Event: U.S. Ski Orienteering Championships

Red Morse Farm - Splits

Thursday Feb 11, 2010 #

Event: Connecticut Valley Ski-o Festival

Skate Ski race (Morse Farm) 48:32 [4] 9.0 km (5:24 / km)

Nice sunny day, good wax. Some issues with map, led to loss of 5 min on one control and probably close to that on another.

Wednesday Feb 10, 2010 #

Skate Ski (Kingdom Valley Trails) 30:00 [2] 6.0 km (5:00 / km)

Easy with Greg, checking conditions.

Tuesday Feb 9, 2010 #

Note

Took a look at trails. Groomed up Fields and those trails are great. Pines need another pass, and more pick-up-sticks, but will be okay. Upper trails have water bars which washed out and will have to be shoveled. Expected 4" tomorrow would sure be useful.

Monday Feb 8, 2010 #

Note

Travel east. Only one plane mix-up -- failed precheck and had to get us another, but still made it back in okay, just in time for afternoon and evening meetings and then...sleep.

Sunday Feb 7, 2010 #

11 AM

Skate Ski (Tahoe XC) 1:57:52 [2] 12.87 km (9:09 / km)

Set out controls and track narrow trails.

Skate Ski 1:00:00 [1] 8.21 km (7:18 / km)

Touring around, keeping an eye on the race.

Saturday Feb 6, 2010 #

2 PM

Skate Ski (Auburn Training Center) 1:52:36 15.22 km (7:24 / km)

Ski-O Blue day 6. Heavy new snow, ungroomed and accumulating during race. Couple controls off in deep snowfields, with no practical way of reaching them without much thrashing. Frustrating, but everyone had the same challenge.

Even on the trails, travel was a lot of work thru 4" of new snow. Basically ground it out for 28 controls, just looking to avoid bonking.

Skate Ski warm up/down 20:00 [1] 2.0 km (10:00 / km)

Control pickup, very easy.

Friday Feb 5, 2010 #

Skate Ski (Tahoe XC) 1:00:00 [1] 7.5 km (8:00 / km)

Rest day. Groomed narrow trails for Sunday on snowmobile, then toured with Greg and set some very narrow passages. Snow good, should be fun.

Thursday Feb 4, 2010 #

12 PM

Skate Ski warm up/down (Royal Gorge) 12:46 [1] 1.22 km (10:30 / km)

Skate Ski race 1:28:40 *** 16.61 km (5:20 / km)

Ski-O Blue day 5. Compact course over central part of Royal Gorge. Allowed to go off trail, which made race much more interesting and fun. Good bushwacks 1-2 and 8-9, saving significant time. Bad route choice 2-3, tried to save climb by contouring around and got penalized by extra distance and climb after all; could not bushwack where planned because of thick veg, cost = 5 min.

Skate Ski warm up/down 45:00 5.64 km (7:59 / km)

Control pickup with Greg.

Wednesday Feb 3, 2010 #

1 PM

Skate Ski warm up/down (Northstar XC) 25:00 2.0 km (12:30 / km)

Up the hill to the start.

Skate Ski race 1:08:29 13.19 km (5:12 / km)

Ski-O Blue day 4. Messed up route to #3 with a trail blocked for biathlon. Had to back up and detour around for 2-3 minutes lost. Bushwacked to #4, but was following Greg and hit next trail poorly, overshooting for another minute. Rest went well, but skiing too slowly compared to the hotshots.

Skate Ski warm up/down 40:00 [2] 7.47 km (5:21 / km)

Bag pick up.

Tuesday Feb 2, 2010 #

12 PM

Skate Ski warm up/down (Tahoe Donner) 13:00 [1] 1.26 km (10:17 / km)

Skate Ski race 1:14:41 12.71 km (5:52 / km)

Ski-O Blue day 3. Couple grinds up the ridge. Lost some time by not bushwacking down, but wanted to play it conservatively and not get wrapped around some bushes.

Felt more tired today afterwards. May have been the climbing (380m) or not having spaghetti for dinner last night. Will correct at least of those this evening.

Skate Ski warm up/down 1:10:00 8.61 km (8:08 / km)

Touring around with Greg, then control pickup. Very easy skiing.

Monday Feb 1, 2010 #

12 PM

Skate Ski (Northstar XC) 1:20:00 13.99 km (5:43 / km)

Recovery day. Easy touring with Greg, Jon, Scott. Trails in good shape; grooming excellent. Ominous sign: came across pisten bulley with back end of groomer lying separated from machine. Catastrophic weld failure will be fun to repair.

« Earlier | Later »