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Training Log Archive: kensr

In the 28 days ending Feb 28, 2013:

	activity	#	time	miles		km		+m		load
	Skate Ski	32	39:13:57	233.02	(10:06)	375.0	(6:17)	7304	56c	6596.7
	Strength	1	20:00							60.0
	Road Running	2	15:00	1.5	(10:00)	2.41	(6:13)			40.0
	Total	35	39:48:57	234.52		377.42		7304	56c	6696.7
averages - weight:160lbs

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Thursday Feb 28, 2013 #

Strength 20:00 [3]
weight:160lbs

Time for some strength work, not too much as I've got the Rangeley Loppet on Saturday.

Usual legs, arms, core one set x 20. Based on the Swedish Ski video, went deeper on the pitcher squats and tricep pushups (tough!) and used a 10# weight with the side jumps and Russian twists. No chance to do the situps hanging from the ceiling yet.

Tuesday Feb 26, 2013 #

6 AM

Skate Ski (Kingdom Valley) 55:00 [3] 7.8 km (7:03 / km)

Morning ski on glaze. Legs tired; L thigh sore and weak.

3 PM

Skate Ski (Strafford XC) 1:47:08 [3] 15.01 km (7:08 / km) +381m 6:20 / km

Afternoon at Strafford. Good snow, everything groomed, but Birkie soft. Lot of work, which is not what I was looking for. Leg still tired; I guess 8 hours isn't enough for recuperation.

Monday Feb 25, 2013 #

6 PM

Skate Ski (Kingdom Valley) 55:00 [3] 10.34 km (5:19 / km) +356m 4:32 / km

Got 4-5" new snow and then a little rain, so it settled to 2" of really heavy stuff. Groomed it in nicely and then skied.

Trying to figure out how to make both legs push when I'm going up hills. Studying video Greg took yesterday.

C • np 8

Sunday Feb 24, 2013 #

9 AM

Skate Ski (North End Trails) 1:28:49 [3] 12.43 km (7:09 / km) +180m 6:40 / km

SkiO with some skier/orienteers from Minneapolis along with the usual skiO crew. Pete nicely printed out maps and we each marked controls at random. Half of mine turned out to be on untracked trails, so I modified the route on the fly and skipped a few. Good excuse to get out after the Birkie.

Saturday Feb 23, 2013 #

Event: American Birkebeiner

5 AM

Road Running warm up/down 5:00 [2] 0.5 mi (10:00 / mi)

Around the hotel.

7 AM

Road Running warm up/down 10:00 [3] 1.0 mi (10:00 / mi)

Lodge down to the spot-a-pots at the start and back.

8 AM

Skate Ski warm up/down 10:00 [3] 2.0 km (5:00 / km)

Warm up laps around the start loop.

9 AM

Skate Ski race (Birkie) 3:43:00 [4] 49.59 km (4:30 / km) +752m 4:11 / km

Mostly a slogfest through 3-5" of chopped up snow. In the third wave so the 2,000 preceding skiers had obliterated the grooming of Friday's fresh snow.

Had prepped stiff blue grind skis based on hard packed grooming of the trails and cold temps. But the temps went up a little and new snow came in. Boy, soft skis with purple wax instead of blue would have been nice. Only help was the FC7 fluoro on top.

No great speed on the flats and the hills were all struggle. Glad this one is done.

C • "glad this one is done" 3

Friday Feb 22, 2013 #

Skate Ski (Cable, WI) 55:00 [3] 8.2 km (6:42 / km)

On the North End trails. All of them have been groomed, and many comprise segments of the Birkie, Korteloppet and Classic courses. But they also have 4" new snow on top. The race trails will be groomed, but the other ones will have a heavy cover for skiO on Sunday.

Taking it easy with Greg and just cruising around. Unpacked trails pretty slow.

C • SkiO? 3

Monday Feb 18, 2013 #

10 AM

Skate Ski (Grafton Ponds) 1:26:13 [3] 15.23 km (5:40 / km) +485m 4:53 / km

Cold and windy. Conditions good, but snow a little slow. Four trips up the interval hill.

Sunday Feb 17, 2013 #

2 PM

Skate Ski (Kingdom Valley) 45:08 [2] 4.57 km (9:53 / km) +169m 8:20 / km

Tom and Jan over for classic skiing. Yesterday's grooming froze up rock hard. Cold and windy, with lots of sticks on the ground. Not very pleasant skiing.

5 PM

Skate Ski (Kingdom Valley) 38:46 [3] 5.05 km (7:40 / km) +191m 6:27 / km

Groomed out most of the tracks as they weren't doing much good. Then went up the hill and skied the upper trails. Snow had busted up to popcorn size and made for good skating.

Saturday Feb 16, 2013 #

10 AM

Skate Ski (Pinnacle) 38:50 [1] 5.0 km (7:46 / km) +121m 6:56 / km

What race? Organizers were tourers and didn't really consider what goes into setting up a race course. Got there early enough to discuss safety issues and need to avoid racing over bare rock at the bottom of icy hills. They did have it routed across the sledding hill, which was loaded with kids plummeting down at speed. However, no one showed up, so all this was a non-issue. They get points for taking the initiative to make an xc race part of Chester's Winter Carnival, and this can be considered a learning experience. I agreed to help next year and work out a course close to the other venues (sledding, dog sled rides, disk golf) that is covered by town insurance.

4 PM

Skate Ski (Kingdom Valley) 55:00 [2] 5.77 km (9:32 / km) +245m 7:52 / km

Back home groomed everything with a classic track for Ruthie and friends coming over tomorrow. Just enough snow to set a solid track. Then skied it and discovered the track coming down the right trail off the upper hill was kind of a kamikaze shot. May need to modify that in the morning.

Friday Feb 15, 2013 #

9 AM

Skate Ski 1:01:00 [3] 11.46 km (5:19 / km) +383m 4:34 / km

First thing in the morning. Everything now covered and groomed. Quick ski then off to work

3 PM

Skate Ski (Pinnacle) 33:46 [2] 3.63 km (9:18 / km) +143m 7:46 / km

Stopped at the Town rec area to figure out where tomorrow's xc ski race is going to run. Looks like they have it planned for the VAST trail that runs right past. Followed it out to the turn around. Goes up and over a long hill on a narrow trail and straight down the far side. The near side has bare patches and the far side faces south and has no snow. Can't possibly do a race on that, particularly tomorrow morning when everything left will have frozen up. As it was, I broke a pole on the way back down.

5 PM

Skate Ski (Kingdom Valley) 12:44 [2] 1.28 km (9:58 / km) +40m 8:37 / km

Around home on soft snow. Quickly quit to keep from hacking it up.

Thursday Feb 14, 2013 #

Skate Ski (Beaver Brook Farm) 1:10:00 [2] 12.0 km (5:50 / km)

Up in Mike's area so checked out the trails. Hadn't packed the most recent 3", so skating was slow, but cover was okay.

Wednesday Feb 13, 2013 #

8 PM

Skate Ski (Kingdom Valley) 1:12:01 [3] 15.09 km (4:46 / km) +660m 3:55 / km

Night ski. Out when temp had dropped from above freezing to low 20's. Two laps but surface was rough. Groomed field trail with snowmobile and tiller into top 3/4". Broke up surface and smoothed yesterday's tracks. Very sweet results, fast and smooth.
Lots of fast laps and DP at end.

Tuesday Feb 12, 2013 #

4 PM

Skate Ski (Kingdom Valley) 1:17:57 [3] 11.68 km (6:41 / km) +551m 5:24 / km

Warm, snow transforming and slow. Not quite soft, but close.

Monday Feb 11, 2013 #

11 AM

Skate Ski (Prospect) 2:27:29 [3] 25.11 km (5:52 / km) +465m 5:23 / km

Forecast iffy, but decided to head down to Prospect and pick up my season pass. Didn't get the season pass, but skiing was okay. Thin base since they didn't get much from the weekend storm, but today they got about 1" of sleet which gave a solid cover to everything.

Skis were slow and a lot of work to push around. Switched skis after lunch, but not much better.

5 PM

Note

Groomed around with the snowmobile. Widening the trails and hardening up the main ones. Added 25# to the front which helps hold the nose down and lets the skids get turning traction.

Kind of slipped off the side up at the top of the long logging road climb and ran over a stump, rolling the snowmobile over. Real pain getting it extracted. Then hit the turn behind the garage wrong and ended up kind of running over the propane tank. Ought to put some bumpers there.

C • Or maybe it's time to take ... 18

Sunday Feb 10, 2013 #

1 PM

Skate Ski (Kingdom Valley) 35:00 [3] 4.5 km (7:47 / km) +246m 6:06 / km

Snow still soft, frustrating for skating. Stopped after half hour and groomed with snowmobile.

3 PM

Skate Ski 1:44:44 [3] 11.64 km (9:00 / km) +520m 7:21 / km

Back on skis again, snow much better although not yet solid.

Saturday Feb 9, 2013 #

Event: Empire State Winter Games ski-orienteering

Note

Too much new snow to make it over to Saranac Lake for the ESG. So I'll just have to stay at home and groom the feet that came down overnight...sigh..

Note

Grooming this morning for a couple hours pulling the 4' drag with the Bombi. Enough cover (13") so it lugged on the steep sections. Only got stuck once, in the pile that slipped of the roof, between the garage and the propane tank. Fortunately extracted without dinging either.

Let the snow set for 6 hours and then hit it again with the extensions to 6'. Probably will need a dressing with the snowmobile and narrow groomer tomorrow morning to make it just fine. May also use the tire and comb to groom the really narrow trails we didn't use for the skiO.

2 PM

Skate Ski (Kingdom Valley) 2:07:31 [2] 10.26 km (12:26 / km) +392m 10:26 / km

Between grooming sessions. Snow soft, no tracks. Picking up sticks and busting thru soft snow.

Friday Feb 8, 2013 #

2 PM

Skate Ski (Grafton Ponds) 1:18:00 [3] 15.52 km (5:02 / km) +468m 4:22 / km

Couple new inches coming down, made the man made loop (1.5 km) good, but not enough for the other trails. Lots of hill repeats.

Wednesday Feb 6, 2013 #

2 PM

Skate Ski (Trapp Family Lodge) 1:55:00 [3] 20.4 km (5:38 / km)

Engagement this morning in Burlington and then off to Trapps. Fresh light snow today, about 2", made the skiing pretty good. Biting wind and cold so had to come back and layer up after chilling for the first half hour.

Tuesday Feb 5, 2013 #

4 PM

Skate Ski (Kingdom Valley) 45:26 [2] 5.39 km (8:26 / km) +84m 7:50 / km

Thrashing around the fields looking for snow cover. Firm, but thin.

Monday Feb 4, 2013 #

2 PM

Skate Ski (Weston) 46:00 [3] 8.9 km (5:10 / km) +16m 5:07 / km
weight:160lbs

Back overnight and out this afternoon with Tom D to the meadows along Rte 100 above Weston. Flat terrain with a covering of windblown over frozen spring snow. Wax was too cold and a bit slow, but felt good to get loose.

Sunday Feb 3, 2013 #

Skate Ski warm up/down 8:17 [3] 1.7 km (4:52 / km)

Skate Ski race (Royal Gorge) 54:00 [4] 14.7 km (3:40 / km)

Last day of Sierra series races, 7 over the past 9 days, plus the extra 4 sprints we did on Wednesday. Feel pretty good, nice how I can recover faster from a ski race than from running.

Today was set mostly on main trails, although the fastest routes involved cutting cross country over the solid crust. Fun dodging thru the open Sierra forest.

Good time today on Red, the usual back from Anna, who is doing fine getting ready for Kaz. Really psyched to see how the Team will do.

C • Solid crust 2

Skate Ski 1:13:00 [1] 10.2 km (7:09 / km)

Nina was looking for a shadow again today, so followed her out on Orange. She used my map holder and tracked her position well. Planned out a route for each control, and she picked the one she thought would go best. Usually this involved a shortcut bush whacking off trail. Very gutsy for a 10 year old. I just followed and let her make the turns.

Here's our next gen women's squad coming along! Ordered her a map holder complements of the Truckee SkiO club.

Skate Ski warm up/down 20:00 [2] 3.6 km (5:33 / km)

Picking up controls.

Saturday Feb 2, 2013 #

Skate Ski warm up/down 12:00 [2] 1.2 km (10:00 / km)

A couple trips up tho the start to bring the banners and clock and clip board.

10 AM

Skate Ski race (Tahoe XC) 54:40 [4] 10.64 km (5:08 / km) +160m 4:47 / km
22c

Really nice course by Jonas. Lots of secondary trails I used for nav, as snow was soid and I could cut cross country to the controls. Probably 50% off main trails.

Two mistakes, one coming out of the map exchange, hit a previous control parallel to the one I wanted and was confused. Fortunately Anna was headed for the right one, although she was on her first loop so it was the wrong one for her, and Carol was coming up, too. Then messed up by the high school, heading up carelessly and checking a wrong control.

Still, good results and fast time. A week of skiing narrow trails and off trails has sped things up appreciably.

Skate Ski warm up/down 2:40 [1] 0.3 km (8:53 / km)

11 AM

Skate Ski 50:00 [2] 5.0 km (10:00 / km)

Shadowed Nina (10 years) around the orange course. Did really well, let her use my map holder. Next recruit for Truckee SkiO club.

2 PM

Skate Ski (Royal Gorge) 1:10:00 [1] 9.2 km (7:37 / km)
6c

Off to Royal Gorge to hang a few controls for tomorrow's courses. Secondary trails had all disappeared under the hot sun, so repacked some of them.

Friday Feb 1, 2013 #

Skate Ski warm up/down 5:00 [3] 1.0 km (5:00 / km)

Skate Ski race (Tahoe Donner) 59:48 [4] 10.32 km (5:48 / km) +296m 5:04 / km
28c

One hour scoreO around the main mountain with 43 controls. Beautiful conditions with soft solid crust meant we could skate everywhere. Lots of short cuts and probably 1/3 off trail. Skipped 3 controls at the beginning to save for a reserve at the end, but they were chosen badly and I could have gotten them on the way out with no extra time. As it was, couldn't get back over there at the end and that punished me in the results.
QR map.

Skate Ski 44:00 [3] 6.4 km (6:52 / km)

Cool down and control pickup.

Skate Ski 16:00 [2] 2.9 km (5:31 / km)

No pole around the base trails.

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