Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 28 days ending Feb 28, 2014:

	activity	#	time	miles		km		+m	load
	Skate Ski	24	31:18:22	184.22	(10:12)	296.48	(6:20)	3749	5557.9
	O - competition	1	1:47:41	4.21	(25:33)	6.78	(15:53)	264	215.4
	Strength	2	1:15:00						260.0
	Total	27	34:21:03	188.44		303.26		4013	6033.3
averages - weight:163.3lbs

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Friday Feb 28, 2014 #

12 PM

Skate Ski (Kingdom Valley) 1:08:04 [2] 8.77 km (7:46 / km) +144m 7:10 / km

Cold, dry, light snowfall overnight. About an inch in the fields and less in the woods, but enough to really slow the skiing in today's cold temps (15F).

3 PM

Strength 40:00 [3]

Rec center on the machines for arms and legs. Leg presses 20 x 180#, extensions and curls around 90#. Hanging crunches x 20. Arms okay except for overhead press where I struggled for 30#. Missing something there. Even 5 pullups.

One min for planks and 1 leg chairs. Russian twists x 20 w/10# ball.

Thursday Feb 27, 2014 #

3 PM

Skate Ski (Kingdom Valley) 1:47:50 [3] 14.0 km (7:42 / km) +306m 6:57 / km

All over the trails with the BKL kids and parents. Careful first trip down the hills, and then they cut loose in tucks down the Glade, the Wall and the road. Lots of fun.

Wednesday Feb 26, 2014 #

5 PM

Skate Ski (Kingdom Valley) 50:00 [3] 7.39 km (6:46 / km) +181m 6:02 / km
weight:163lbs

Skied upper trails until dark and some in the fields. Still lumpy after grooming, but getting much better.

Tuesday Feb 25, 2014 #

6 PM

Note

Lots of Bombi grooming today. Have a bunch of BKL and high school kids coming over Thursday afternoon and want the upper trails back in shape. Plenty of snow, actually drifting over some of the cuts.

Monday Feb 24, 2014 #

5 PM

Skate Ski (Kingdom Valley) 1:06:53 [3] 14.48 km (4:37 / km) +28m 4:34 / km
shoes: Peltonen 4

Snow in good shape, dried out from Friday's rain and hadn't lost too much depth. Groomed a couple laps around the fields and it was great.

Fast and solid. Very nice skiing. Gee, I did an easy recovery ski at a pace 1:30 faster than Saturday's race pace in the slog.

Saturday Feb 22, 2014 #

Event: American Birkebeiner

8 AM

Skate Ski race (Birkie ) 5:01:02 [4] 49.74 km (6:03 / km) +679m 5:40 / km

Oh yeah. Loose snow on the hills as expected. Bonus loose snow on all the flat parts, too. This was serious work. And slow.

C • But you finished!!!!! 2

Friday Feb 21, 2014 #

1 PM

Skate Ski 2:26 [1] 0.24 km (10:06 / km)

That was fun. To OO to check the snow, but the roads were crappy, so stopped downtown. Skied the short nasty slop stretch next to the supermarket. Was the wax any good? Who knows. Too cold and windy and blowing snow to tell. Guess it will do.

C • Best of Luck 3

Thursday Feb 20, 2014 #

11 AM

Skate Ski (Birkie trails) 1:07:16 [3] 10.57 km (6:22 / km) +99m 6:05 / km

Playing around on the North End trails. South on the Birkie skate trail and back on the classic. The classic trail is much narrower and rolling. Looks like it would be fun for a future race.

Saw a bald eagle perched along the highway at a creek crossing. Quite impressive.

No new snow yet, actually a little spitting rain at 33F. But still forecast for a big dump tonight.

5 PM

Note

Picked up registration stuff, talked to the wax rep. Came back and waxed for cold snow. Now starting to snow pretty hard.

Wednesday Feb 19, 2014 #

10 AM

Skate Ski (Hayward WI) 48:08 [3] 8.21 km (5:52 / km) +125m 5:27 / km
shoes: Fischer RCS hole 6 soft blue g

On the Seeley Trails off old OO road. Excellent conditions with about 2' in the woods and trail nicely groomed. Many off-shoot trails groomed 18" wide for fat bikes. These trails would be perfect for skiO work.

12 PM

Skate Ski (Birkie trail) 52:45 [4] 10.83 km (4:52 / km) +184m 4:29 / km
shoes: Fischer RCS hole 6 soft blue g

Then up the road to check out conditions at OO. Really feel bad, because there's no way race day can be this good. Hard set packed powder corduroy, hard as a rock and very fast.

Went north up to 17 km mark and back. Nice the whole way.

Current forecast is for 8-10" Thursday. If that happens, it is unlikely to set hard enough to survive past the first wave of turkeys Saturday morning. Then we'll have half a foot of sugar snow on all the hills. Best plan would be for the groomers to plow off the new stuff that comes down and just scuff up the existing hard surface.

C • soft snow 5

Monday Feb 17, 2014 #

4 PM

Skate Ski (Kingdom Valley) 50:28 [3] 10.19 km (4:57 / km) +56m 4:49 / km
shoes: Madshus 5 stiff blue grind

Good solid snow deck, firmed up and pretty fast. Couple quick pick ups. Off to Birkie land soon.

Sunday Feb 16, 2014 #

1 PM

Skate Ski (Kingdom Valley) 1:52:11 [3] 18.27 km (6:08 / km) +70m 6:01 / km
shoes: Madshus 5 stiff blue grind

Lowers trails in good shape. Upper ones left until after the Birkie.

Temp around 20F and still crystals, so tried Blue 6 which seemed to offer drag. Sun was out, so switched skis to Purple 7 and they were even slower. Then slapped some HVC liquid over the Blue 6 and that was pretty good. All-in-all not fast snow.

R arm a little sore where the biceps tendon was clipped; tires after a while and is just not strong poling.

Saturday Feb 15, 2014 #

10 AM

Skate Ski (Pinnacle) 1:29:00 [2] 8.49 km (10:29 / km) +196m 9:24 / km

Classic on snowmobile trails at the town rec area. Led a tour for the winter carnival. Nice deep snow this year after yesterday's storm. Will have to explore these some more.

C • Nice snow 4

2 PM

Skate Ski (Kingdom Valley) 1:18:46 [2] 10.34 km (7:37 / km) +76m 7:21 / km

Soft snow at home. Needs another day to set up. Fresh crystals and not as warm as the thermometer would infer, so wax choice was too warm and slow. Made for extra work. Really pretty tired after rather short workout.

Friday Feb 14, 2014 #

9 AM

Note

Couple hours to blow out knee deep snow on the driveway. Then a quick circuit around the yard to move the snowmobile out of the way of the Bombi. Proceeded to bury the snowmobile in the deep snow.
Still snowing.

5 PM

Note

Yes, Dump! Groomed the 15-20" we got with the Bombi, just beating down the fluff. Nothing skiable today, tomorrow should okay although still soft. Got the snowmobile out and stashed away.

Wednesday Feb 12, 2014 #

5 PM

Skate Ski (Kingdom Valley) 58:43 [3] 10.03 km (5:51 / km) +108m 5:33 / km
shoes: Madshus 5 stiff blue grind

Dusk into dark and moonlight, no headlamp. Snow very nice. Lots of deer, turkey and other game tracks using the hard packed ski trails for transit. Needs a little grooming, but why bother as we're getting another dump tomorrow night.

Monday Feb 10, 2014 #

5 PM

Skate Ski (Landgrove) 37:47 [2] 5.27 km (7:10 / km) +14m 7:04 / km
weight:163lbs

Evening moonlight ski at the Landgrove Inn. Nice laps around the trails groomed in the fields. Then wine and chili.

Sunday Feb 9, 2014 #

12 PM

Skate Ski (Kingdom Valley) 2:04:10 [3] 18.09 km (6:52 / km) +234m 6:27 / km
shoes: Fischer RCS hole 6 soft blue g

Playing around all the trails. A few hill intervals. Mostly just enjoying the beautiful snow conditions, best in a couple years.

Saturday Feb 8, 2014 #

9 AM

Skate Ski warm up/down (Ole's XC) 13:16 [3] 2.48 km (5:21 / km) +33m 5:01 / km
shoes: Fischer RCS hole 6 soft blue g

Still cold after 0F overnight, snow frigid.

Skate Ski race (Valley Cup) 47:25 [4] 10.84 km (4:22 / km) +170m 4:03 / km
shoes: Fischer RCS hole 6 soft blue g

Skate race 3 laps around the airfield. Fun informal race. Thursday's fresh snow well groomed, but felt slow because of the temps. Had HF6 over LF5, and even some fluro on top, but I think the fluro was wasted and just LF5 or 4 might have been better. Unfortunately only had a second pair of skis with warmer wax, so that wouldn't have helped.

Some of the trail was tilted to the right, and my V1 to that side isn't a good match, so forced myself to V1 to the L with some success. Shoulder didn't feel good doing it and will have to see how it is tomorrow.

Ran into Ali's mom, who did well in her race on the Crocker home course.

12 PM

Skate Ski 1:50:21 [3] 18.08 km (6:06 / km) +267m 5:41 / km
shoes: Fischer RCS hole 6 soft blue g

A little cool down then lunch and back out to log some more. Other trails weren't groomed as well, or rather had blown over with loose powder. More work but still worthwhile.

Friday Feb 7, 2014 #

11 AM

Skate Ski (Kingdom Valley) 1:10:12 [2] 10.36 km (6:47 / km) +155m 6:18 / km
shoes: Fischer RCS hole 6 soft blue g

Top dressed all the trails with snowmobile, including the Glades and the Wall. All in excellent shape and firm after 0F last night.

Fresh snow still slow, but fun for exploring. Easy cruising with a 10k at Ole's tomorrow.

Thursday Feb 6, 2014 #

5 PM

Skate Ski (Kingdom Valley) 46:14 [3] 7.12 km (6:29 / km) +35m 6:20 / km

Groomed everything a couple times with the cat to 8-10' width. Snow in great shape, but needs a little time to set up.

Despite this, went out skating and trails were pretty solid, although the fresh snow was slow. Got dark early on and hadn't bothered with a headlamp, so skied under the moonlight. Beautiful brisk evening.

Wednesday Feb 5, 2014 #

11 AM

Skate Ski (Kingdom Valley) 1:05:40 [2] 7.49 km (8:46 / km) +96m 8:14 / km

Fresh snow and more falling. Groomed classic as it will be a few days before it sets enough to skate.
Classic around the Fields and Pines.

5 PM

Skate Ski 51:04 [2] 4.71 km (10:51 / km) +181m 9:06 / km

More classic, more snow. Groomed with the big beast just to weigh things down. Okay on the tread tracks, but the corduroy between the tracks was soft.
Maybe 8-10" new snow at this point.

Monday Feb 3, 2014 #

2 PM

Skate Ski (Kingdom Valley) 43:25 [3] 10.03 km (4:20 / km) +15m 4:18 / km
weight:164lbs

Nice snow, scuffed it a little with the groomer. Then 10k pretty good pace.

Skate Ski hills 26:00 4.41 km (5:54 / km) +143m 5:04 / km

Hill intervals, 2 medium up the L logging road, 2 short up the R. then cooling down.

5 PM

Strength 35:00 [4]

Usual sets at the rec center.

Sunday Feb 2, 2014 #

1 PM

O - competition race (Newport NH Winter Carniva) 1:47:41 [2] 6.78 km (15:53 / km) +264m 13:17 / km

Score-O put on at the Town Forest trail network and woods. Kind of Western Mass rules, with 6 close in for Novice, another 6 for Standard and 6 more off in the woods for Advanced. Nice job given crude trail map with rough USGS contours and no field details. Clue descriptoins "Look up". Meant searching around quite a bit when you got close to the controls. Trails covered with ice and woods with 3-10" soft snow.

Fair amount of compass work, which helped, and pace counting, which didn't on the steep terrain. Took first in the advanced for a jug of maple syrup over a couple fast 20 something guys and some others.

Felt good to nav on a map and think while I ran.

C • Winner 4

Saturday Feb 1, 2014 #

2 PM

Skate Ski (Kingdom Valley) 1:29:16 [3] 16.04 km (5:34 / km) +154m 5:19 / km

Scuffed up the trails with 2 passes of the groomer. Snow just right and smoothed out nicely.

Temps warming, up to mid 30's, but ground is stone cold so nothing is soggy. As loops went on the wax (red HF8) slowed down, but still okay. Mostly in the fields with a couple loops in the Pines (sticks) and two 2 minute intervals partway up the logging road.

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