Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 28 days ending Feb 28, 2018:

	activity	#	time	miles		km		+m	load
	Skate Ski	23	27:52:44	154.58	(10:49)	248.77	(6:43)	3625	4404.6
	Strength	8	7:17:00						1161.0
	Road Running	6	4:12:00	21.62	(11:39)	34.8	(7:15)	223	643.8
	Classic Ski	3	3:55:52	17.29	(13:39)	27.82	(8:29)	481	545.1
	Stretching	13	1:39:00						15.0
	Total	53	44:56:36	193.48		311.38		4329	6769.6
	[1-5]	41	43:02:34
averages - weight:162lbs

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Tuesday Feb 27, 2018 #

9 AM

Strength (Exercise class) 45:00 [2]

Still tired and sore, so this was more stretching and loosening up than a hard workout.

C • Skiing? 4

5 PM

Skate Ski 13:12 [3] 2.33 km (5:39 / km) +19m 5:26 / km

Clear, sunny and warm today. Perfect sap weather. Put out a half dozen taps, although not sure what I'll do with the sap since I'll be gone all next week. Got to relieve the pressure from the maples so they don't split open.

Snow pack seems to have taken a hit, it's 8" at the stake. It melts down around the stake just like it does around the trees, so there's deeper snow in the woods. All trails have nice cover. Looks like 2" snow/sleet came down on top of the groomed hardpack yesterday.

2 PM

Skate Ski (Kingdom Valley) 48:08 [1] 3.61 km (13:21 / km) +98m 11:46 / km

Around the trails, mostly ungroomed. Soft and getting softer. Fields have sections which could melt out in a few days, but there's plenty up on the hillside.

5 PM

Road Running 35:35 [1] 2.24 mi (15:53 / mi) +70m 14:29 / mi

In the area around the rec center.

6 PM

Strength 1:00:00 [3]

Warm up, then some pullups (10), dynadisc balance
Ab rolls 5 off toes, 10 off knees with 15#

Strength class arms, legs, core machines and body wgt

Sunday Feb 25, 2018 #

7 AM

Stretching 5:00 [0]

Feel okay this morning. Not much energy, but may ski the demo at OO today.
Got an article in the Sawyer Record about me doing both races. They were nice and didn’t say how stupid it was.

C • Admiral display of energy! 1

10 AM

Skate Ski (Birkie start) 26:00 [3] 3.5 km (7:26 / km)

Out to the start for Demo day, but decided just to go off on our own skis. We had another 6” snow last night. At least this was packed, although soft. Didn’t go far because we were tired of soft snow.

Saturday Feb 24, 2018 #

5 AM

Stretching 5:00 [0]

8 AM

Skate Ski warm up/down 10:00 [1] 0.7 km (14:17 / km)

Skate Ski race (Birkebeiner ) 4:40:00 [3] 50.0 km (5:36 / km)

Well, that was hard.

Usually make it to the high point on top of Fire Tower hill (11 km) and still feel fresh. Today my legs felt tired when we got to the power lines (3 km?). Just no recovery from yesterday.

Also, lots of loose snow just like we had for the first part yesterday. Got warm and stopped for 2 or 3 minutes at OO to take off a fleece vest I started with because of the 5F temp. After that the trail was all good.

Struggling on the climbs, but was able to pick up the pace from OO. Very last part and across the lake it double poling and I passed a bunch of people.

Nice to say I did both the races. Safe bet it’s one time only. Since Greg missed the Korte, he’s still got that for next year.

C • Yep 1

Skate Ski 1 [0] 0.01 mi (1:41 / mi) +911m / mi

Track of Birkie

Friday Feb 23, 2018 #

7 AM

Stretching 5:00 [3]

10 AM

Skate Ski warm up/down 10:00 [1] 1.1 km (9:05 / km)

Around the start area. Groomed nicely, but all broken up and slop. Doesn’t bode well. Skis a little draggy. Using FC8 over HF8, temp 25F.

11 AM

Skate Ski race (Korteloppet ) 2:17:59 [4] 28.9 km (4:46 / km)
shoes: Fischer Speedmax Warm 7

Korte! Started from OO and finished downtown. Got 7-8” snow last night. Packed but not at all consolidated. I was in wave 2 and it was 3-4” of mashed potatoes from OO to Mosquito Brook. Then it firmed up and ran well.

With the slow skating I spent a lot of time descending or double poling in the classic track. Globs and globs of classic skiers piddling along in the tracks and spread out across herringboning up the hills. Got thru the packs pretty neatly.

Wax actually was okay and seemed to move along well when the snow gave it a chance.

Fun ski on the somewhat downhill part of the Birkie course. Much more casual than the Birkie. Started on the front row with no problem getting there.

Skate Ski 1 [0] 0.01 mi (1:41 / mi) +417m 1 / mi

Track of Korte

Thursday Feb 22, 2018 #

7 AM

Stretching 5:00 [0]

11 AM

Skate Ski (North End trails) 1:15:00 [2] 12.34 km (6:05 / km)

Low intensity conversational ski with Tom. Walked into the N End cabin and there was Pepa and the Craftsbury Green Team. Here for the Birkie, of course, which is part of the Super Tour series. Talked about the Olympics and her march into the opening as part of the Bermuda squad, in shorts.

Wrist feels okay. Haven’t stressed it. Will see tomorrow.

Wednesday Feb 21, 2018 #

4 PM

Skate Ski (OO Birkie ) 46:30 [3] 6.26 km (7:26 / km)

Checked out the trails S of OO. Down the Birkie trail and then around the Korte start.

Snow fresh, hard packed. Good condition and plenty of cover.

Tuesday Feb 20, 2018 #

6 AM

Stretching 5:00 [0]

Guess I can do some of this.

2 PM

Note

Saw orthopod. She came, unwrapped the splint, said "you don't need this", and threw it in the trash. Had reviewed the xrays with the surgeon and they agreed that while I had some arthritis in the wrist, nothing was broken. Just to be sure, she palpated the joint and got no wincing.

"Do the races, if it bothers you come and see us in a week or so."

Just love these VT doctors!

C • Yippee! 7

Monday Feb 19, 2018 #

8 AM

Note

At walk-in clinic this morning for xray of wrist. No pain but swollen. Checking it before the two races in WI this weekend.

10 AM

Note

Oh shit! Just got a call from hospital. Wrist broken. Come back in.

Maybe if I bring my pole they can wrap it in the cast.

C • ouch 2

12 PM

Note

Traded in soft splint for a couple hard pieces of molded fiberglass. Appointment with ortho tomorrow to negotiate upcoming activity schedule.

C • Negotiating upcoming activity schedule 6

1 PM

Road Running 24:26 [3] 1.98 mi (12:20 / mi) +58m 11:19 / mi

Sunday Feb 18, 2018 #

2 PM

Skate Ski (Kingdom Valley) 18:53 [3] 1.75 km (10:46 / km) +30m 9:55 / km

Got 3" new snow overnight. Groomed main rails and ran snowmobile around the rest for skiO tracks. Set 27 controls for 4 practice courses. Ari up to give them a try.

Skied a little using one pole. Wrist much better, but not taking any load. Guess I'm starting my taper now.

Depth at snow stake 15"

Saturday Feb 17, 2018 #

Event: RESCHEDULED - Empire State Winter Games ski-o

5 AM

Stretching 7:00 [0]

6 AM

Road Running 50:01 [3] 5.1 mi (9:48 / mi) +20m 9:41 / mi

Early run with Joe. Easy conversation, good run. 15F

10 AM

Skate Ski (Woodstock XC) 1:31:00 [2] 12.5 km (7:17 / km) +299m 6:30 / km

Ruthie and friends at Mt Tom trails. We were early, so surface was okay, but lots of bare boot hikers walking up the middle of the trails. By the time we were done it was getting choppy.

2 PM

Skate Ski 1:01:00 [2] 9.61 km (6:21 / km) +237m 5:39 / km

Over to Mt Peg. Better, but not as good as Wed. No hikers here. Fair amount of waiting at each trail junction.

One last mad V2 loop before we quit and I stuck a pole between my skis for a hard faceplant. Face cut up a bit and now 5 hours later my L wrist is very sore and swollen. Great!

Friday Feb 16, 2018 #

7 AM

Stretching 12:00 [0]

12 PM

Skate Ski (Kingdom Valley) 21:16 [2] 2.61 km (8:09 / km) +41m 7:34 / km

Field okay, but Pines and hill trails soft corn.

Skate Ski 49:24 [3] 7.87 km (6:17 / km) +53m 6:04 / km

Temp around forty. Lightly groomed fields to level trail and firm up cover. Loose granular snow. Skied well, but slow because I didn't bother to change wax from HF7.

4 PM

Strength (Rec center) 40:00 [3]

Bosu balance
10 pullups
Ab roll 5 off toes, 15 on knees trying a sandbag, 12# dumbbell, and 15# plate on my back. Plate worked best.
Squats on Smith machine 10 x 30#, 50#, 70#
Lat pull downs 6 x 130#
High steps
Side lunges with 10#

Wednesday Feb 14, 2018 #

7 AM

Stretching 12:00 [0]

11 AM

Skate Ski (Kingdom Valley) 35:50 [3] 4.75 km (7:33 / km) +119m 6:42 / km

Groomed some narrow trails 4' wide for skiO.
Up Stairway to Heaven, felt slow, but was 20 sec faster than last week. Snow better.

Skate Ski (Woodstock XC) 2:02:32 [3] 16.54 km (7:24 / km) +292m 6:48 / km

On the trails with Ruthie. Good grooming and snow conditions. Out to Mt Peg view point and back by some of the upper trails. Strong southerly wind on the golf course, work going out, fast with tailwind. Warm afternoon above freezing. Could have had better wax than HF7, but it worked okay except in the direct sun.

Tuesday Feb 13, 2018 #

2 PM

Classic Ski (Craftsbury) 51:57 [2] 4.96 km (10:29 / km) +102m 9:30 / km

Checking out model area.

Classic Ski warm up/down 10:17 [1] 0.58 km (17:46 / km) +19m 15:17 / km

Classic Ski race (Hardwick Trails) 34:19 [3] 5.26 km (6:31 / km) +160m 5:40 / km

Icy conditions. Not familiar with trail, so took it easy on the downhills. Nice network if it had good snow.

Monday Feb 12, 2018 #

2 PM

Skate Ski (Kingdom Valley) 57:35 [2] 10.23 km (5:38 / km) +55m 5:29 / km

Right above freezing after light rain yesterday. Soft, but still crunchy. Rolled and groomed the fields. Parts I rolled were not good, groomed areas were fine. Waiting for a chill before I groom more to avoid icing.

6 PM

Strength (Exercise class) 1:30:00

Warmup: stretch
2000 m on ski erg balanced one legged on dynadisk
Pullups 2 x 6 with 12# dumbbell between ankles
Ab roll 5 off toes, 15 on knees with 12# extra behind neck

Class: machines for shoulders, pecs, abductors, lats, biceps
Body wgt abs

Saturday Feb 10, 2018 #

10 AM

Stretching 9:00 [0]

3 PM

Road Running 20:30 [1] 1.55 mi (13:14 / mi)

With Ruthie in the rain down in Bethesda.

Friday Feb 9, 2018 #

6 AM

Stretching 8:00 [0]

Sore last night, poor sleep. Stretching this morning helped a lot. Off for a couple days in the tropics.

Thursday Feb 8, 2018 #

7 AM

Stretching 8:00 [0]

9 AM

Strength (Exercise class) 45:00 [2]

3 PM

Skate Ski (Kingdom Valley) 58:26 [2] 7.16 km (8:10 / km) +77m 7:45 / km

Groomed the 6" additional snowfall in the fields. Very soft for skating, slow.
Cut it short and rolled the main trails to settle them some more.

5 PM

Strength (Exercise class) 1:00:00

Tried an evening class. Mix of light (50#) barbell work and cardio, and then some stretches.

Wednesday Feb 7, 2018 #

6 AM

Stretching 12:00 [0]

Stretching and mobility

10 AM

Skate Ski hills (Kingdom Valley) 1:00:21 [3] 6.14 km (9:50 / km) +276m 8:02 / km

Groomed out the tire ridges first thing as I wanted a hill workout before the dump came. Finished as first flakes came on.

Snowing in earnest by the time I was on skis. Planned on 5 laps up Stairway to Heaven, then come down past the Porcupine Caves. Got 4 done and by then it was deep enough I was just slogging. Trips down in the powder were fun, however!

8 PM

Note

Snow winding down after dropping 9-10". Snow stake at 24".

Tuesday Feb 6, 2018 #

3 PM

Skate Ski warm up/down 23:00 [2] 3.5 km (6:34 / km) +16m 6:25 / km

4 PM

Skate Ski race (Craftsbury) 41:31 [4] 9.2 km (4:31 / km) +143m 4:11 / km
shoes: Fischer RCS hole 6 soft blue g

Tuesday afternoon skate race. Watch died about 90% thru. Really annoying.

Not happy with result. Probably tired from recent workouts. Skis felt a little draggy, so wax could have been better.

Temp 23F, fresh snow last night. LF7, HF7, FC7 should have worked.

Monday Feb 5, 2018 #

12 PM

Stretching 6:00 [0]

2 PM

Classic Ski (Kingdom Valley) 1:30:00 [2] 10.38 km (8:40 / km) +200m 7:55 / km

Ended up with 7" snow last night. High moisture content and a thin crust on top. Decided to roll it into the existing base to stick it to any frozen sections. Also set a nice track around the perimeter of the fields.

Let it sit for a couple hours and then skied. Used VR45 but it had poor kick. Glombed on some more and it was fair for awhile. Temperature had started dropping and the surface was freezing up.

Went on a tour of the Pines and upper trails with Ruthie. Packed surface was definitely getting slick. Coming down was tricky as the roller leaves nice ridges between each tire and these like to trap your ski pointing downhill. Hard to force a snowplow. Many grunts and one "oh, shit" before I got to the bottom.

5 PM

Classic Ski 49:19 [3] 6.64 km (7:25 / km) +1m 7:25 / km

On the rail trail. Set a 1 km track in the crust. After the first pass, it was all double poling and kept getting faster. Then it got rather dark..

6 PM

Strength (Rec center) 50:00 [3]

Balance, 10 one leg squats on the dynadisk. Getting more stable.
Stretching; rowing machine
Leg, chest on the machines; modest wgts due to race tomorrow
Leg skate thrusts with cable machine

Sunday Feb 4, 2018 #

7 AM

Road Running (Group run) 1:17:21 [3] 6.34 mi (12:12 / mi) +58m 11:52 / mi

Two runs in a row! Another morning run in chilly weather. Out along the river with a tail wind, back against a strong, cold wind. Still picked it up and ran negative split.

2 PM

Skate Ski (Kingdom Valley) 1:36:00 [2] 11.47 km (8:22 / km) +144m 7:53 / km

Snow started mid-day, about 2" when we started. Added another inch and then I stopped to groom the fields because skating was getting to be work. Then skied some more as one more inch got added on top.

Saturday Feb 3, 2018 #

6 AM

Road Running 44:07 [3] 4.41 mi (10:00 / mi) +17m 9:52 / mi

Early run with rec center group. Chilly, -5F at home, but comfy 0 at the trailhead. Fun social run, easy miles.

1 PM

Skate Ski (Kingdom Valley) 1:29:45 [2] 11.54 km (7:47 / km) +140m 7:20 / km

Groomed and ended up with a good surface in the fields, fair in the Pines and thin granular cover over frozen on the upper trails.
Bunch of laps in the fields, chased Ruthie around the Pines. Up the hillside to the lollipop and it was scratchy granular, leading to a careful descent.
Skis were a little slow, had Rex LF black with Swix LF4 on top. Temp had risen to 19F, so I probably had waxed too cold last night.

Depth at snow stake 10"

9 PM

Note

Cheddaring tonight. More complicated traditional cheddar recipe with lots of slicing and cooking and flipping the curds. Another hour and a half of this and then pressing and aging for 3-6 months.

Friday Feb 2, 2018 #

12 PM

Skate Ski (Kingdom Valley) 25:37 [2] 3.55 km (7:13 / km) +40m 6:50 / km

Light fresh snow. Icy underneath.

1 PM

Skate Ski 58:02 [2] 9.05 km (6:25 / km) +59m 6:13 / km
weight:162lbs shoes: Madshus 5 stiff blue grind

Groomed up some granular from underneath and mixed with new snow for a better surface. Very breezy and chilly. Skis slow.

Thursday Feb 1, 2018 #

9 AM

Strength (Exercise class) 47:00 [3]

3 PM

Skate Ski (Craftsbury masters) 1:55:41 [3] 12.53 km (9:14 / km) +160m 8:41 / km

Drills and cornering, cool down tour.

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