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Training Log Archive: kensr

In the 28 days ending Feb 28, 2019:

	activity	#	time	miles		km		+m		load
	Skate Ski	20	24:58:40	139.15		223.94		4350		5040.6
	Skiing	5	8:08:00	21.8		35.08		13309		976.0
	Strength	13	7:39:00						9c	1321.0
	Stretching	10	3:40:00							30.0
	Road Running	4	3:16:34	17.06	(11:31)	27.45	(7:10)	123		517.2
	Hiking	2	1:15:00	1.0	(1:14:58)	1.61	(46:35)			75.0
	Stairway to Heaven	4	5						5c	0.4
	Total	45	48:57:19	179.01		288.09		17781	14c	7960.2
	[1-5]	40	44:52:18
averages - weight:162.3lbs

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Thursday Feb 28, 2019 #

7 AM

Note

Light 4" snowfall overnight
Depth at snow stake 15"

8 AM

Strength 5:00 [3]

Pull ups 2 x 6

3 PM

Skate Ski (Woodstock XC) 1:02:00 [4] 10.46 km (5:56 / km) +192m 5:26 / km
ahr:128 max:159

Coaching by Nick. Just two of us doing speed intervals with him on hillside trails, mixed rolling terrain and transitions. Very productive.

Wednesday Feb 27, 2019 #

2 PM

Stretching 25:00 [0]

Strength (Trainer) 1:10:00 [3]
1c

Plyos, wgts (squats 95#, RDL 105#, DB presses 20's#), body moves
Pull ups 5
Ski Erg 2.11 x 500m

Tuesday Feb 26, 2019 #

7 AM

Strength 3:00 [4]

Pull ups 8

10 AM

Hiking (Kingdom Valley) 45:00 [1] 0.5 mi (1:29:58 / mi)

Scouted a trail on the upper hillside contouring below the Tea House. Should work with some brush cutting and earth adjustment.

3 PM

Skate Ski (Woodstock XC) 50:00 [3] 7.92 km (6:19 / km) +200m 5:36 / km

Frozen corduroy, smooth but hard. Very windy, sticks down, chilly. Aside from that a good tour. Picked up lots of sticks in the woods.

5 PM

Note

Got puppy photos from Tom. Maybe just a look...

Sunday Feb 24, 2019 #

11 AM

Skate Ski (Birkie trails) 40:00 [2] 5.3 km (7:33 / km)

Demo day at the Birkie start. Got a pair of longer Fischer’s and tried them around the warm up loops. Then took mine and slid the binding up a half centimeter. Both pair ran well in the new ungroomed cover. So I guess that saves me from buying a new pair.

Saturday Feb 23, 2019 #

9 AM

Skate Ski race (Birkie ) 5:04:45 [4] 50.0 km (6:06 / km)

Slow day. Couple inches fresh snow on top of good base. Temp high 20’s. Hills broken up with pretty deep sugar snow/powder. Berms on the downhills. Had a rescue snowmobile next to me going down one and got trapped straddling a berm when someone fell in front of me. Nice faceplant and cut cheek.

Skis seemed unstable on the lumpy hard packed downhills. I think when I remounted the bindings after getting here they ended up a little back.

Finally felt good when I got to the lake and cranked up the pace across the last 3 km to the finish.

C • Slow day 2

Skate Ski 1 [0] +909m

gps track

Thursday Feb 21, 2019 #

12 PM

Skate Ski (Birkie trail) 1:10:00 [3] 8.39 km (8:21 / km) +23m 8:14 / km

Birkie trail at Mosquito Brook, then off onto side trails thru a private development. Really nice winding trail, part will be the start section of the Prince Haakon 15k race tomorrow.

Relaxing ski with Ruthie, Tom and Jan, who were on classics. Did a couple speed pickups at the end and felt good.

Lots of snow, most I can remember seeing. If we get some Friday night the plan is to plow it off and not try to pack it down.

Wednesday Feb 20, 2019 #

9 AM

Strength 5:00 [3]

Pull ups 3 x 4

Hiking 30:00 [1] 0.5 mi (59:59 / mi)

Hiked around Glade cutting off briars poking up thru what I recently groomed. Nice open route down thru the trees.

Then worked to meet up with our flight to MSP. Got 9 notifications during the day about flight delays, cancellations and rebookings, including twice having the flight delayed 3 hours and then moved back up 2 hours. Most of this while we were still at home a 2 hour drive away. Finally got on board, good flight despite a 160 knot headwind. Drove up to Hayward after the storm had fully passed. Just seems the plows don’t run at all in the middle of the night, so some residual here and there.

C • Winter flying 1

Tuesday Feb 19, 2019 #

9 AM

Stretching (Trainer) 1:15:00 [0]
weight:161lbs

Long pre-Birkie rolling and stretching session.

1 PM

Skate Ski (Kingdom Valley) 1:03:00 [3] 7.13 km (8:50 / km) +188m 7:49 / km
ahr:107 max:151

Cold, crisp, sunny day on beautiful packed powder. Lots of animal tracks around the trails.

Stairway to Heaven 1 [4]
1c

4.58

Monday Feb 18, 2019 #

12 PM

Skate Ski (Kingdom Valley) 51:28 [2] 5.01 km (10:17 / km) +132m 9:05 / km

Couple inches new snow, still falling and slow. Grand tour at slow pace, tired.

5 PM

Strength 4:00 [4]

Rec center is having a pull up contest in April. Hmm ... time to start training for this.
Goal: how about 20?
2 sets x 5, way under max.

Sunday Feb 17, 2019 #

10 AM

Skate Ski race (Craftsbury) 1:38:30 [4] 19.34 km (5:06 / km) +411m 4:36 / km

SkiO! Adrian set up courses around Craftsbury. Stayed on the west side of the creek and used the hill climbs 3 or 4 times. Taking it easy for the Birkie next weekend, but ended up head to head with Jim Arsenault and we beat each other up. Beautiful day, nice snow and excellent courses.

Blind choice going to #2 and coming back from #12. In both cases swung past the snow pit when I should have run next to the road. Extra distance cost me 2 minutes on each leg.

Saturday Feb 16, 2019 #

9 AM

Road Running (Group run) 39:46 [4] 4.16 mi (9:34 / mi) +40m 9:17 / mi
ahr:153 max:174

Kept it to a shorter distance today so I could run a little faster.

10 AM

Stretching 30:00 [0]

Extended stretching session.

Strength (Rec Center) 35:00 [3]
1c weight:161lbs

Bilateral workout. Mixup on schedule, so did this on my own.

4 PM

Skate Ski 38:33 [3] 5.25 km (7:21 / km) +74m 6:52 / km

Tour around with Ruthie. Snow transformed under today's sun and is getting quick.

Friday Feb 15, 2019 #

9 AM

Skate Ski (Woodstock XC) 1:34:50 [3] 14.08 km (6:44 / km) +291m 6:06 / km
ahr:127 max:155

Fresh corduroy, good skiing as new snow started. Had 2" on top by the time I finished and was getting slow.

10 AM

Stretching 10:00 [0]

Stretches, balance on dynadisk

11 AM

Strength 30:00 [3]
1c

Right side day. Variety of wgts on leg press machine, pistol squats, Bulgarian squats, Smith machine squats, single leg hip thrust; dumbbell rows, curls, presses; pulldowns

Thursday Feb 14, 2019 #

9 AM

Skiing (Stratton) 1:27:00 [2] 21.8 mi (3:59 / mi) +6123m 2:08 / mi

VT day at Stratton. Fresh snow, brisk winds in the morning closed the gondola to the top, but the chairs still went up so skiing was just fine. Good day for lots of vertical, even though I called it quits early when I almost split around a tree in the glades.

4 PM

Skate Ski (Kingdom Valley) 40:05 5.2 km (7:43 / km) +123m 6:54 / km

Then some skiing at home on the fresh snow.

Stairway to Heaven 1 [5]
1c

5.05 nice climb

Wednesday Feb 13, 2019 #

1 PM

Skate Ski (Kingdom Valley) 1:10:00 [3] 5.36 km (13:04 / km) +162m 11:21 / km

6" heavy powder overnight, dry and cold. Groomed well.
Classic ski with Ruthie up over the Tea House and down lots of steeper sections, ungroomed and reasonably slow.

4 PM

Stretching 15:00 [0]

Strength (Trainer) 1:05:00 [3]
1c

Bilateral workout with Adam. Increased deadlifts and squats by 20#, dumbbell presses by 5#. Added one leg balance on dynadisk while bending over to touch roller, not too hard, but good practice.

Tuesday Feb 12, 2019 #

12 PM

Road Running 49:31 [3] 4.22 mi (11:44 / mi) +8m 11:40 / mi
ahr:139 max:164

Rail trail was covered in ice, so ran along the 4 lane highway. Shoulder is wide, which is good, but lots of traffic made it unpleasant. Got it in before the snow started.

Strength 20:00 [3]
1c

Ladder drills.

Then left side workout to start testing my cross body transference training hypothesis: working limbs on alternate days will increase contralateral strength while allowing time for full recovery of the previously exercised limb.

So leg press, pistol squats, bicep curls, pull downs, rows, all on left side only.

C • Does this mean you're never... 3

Monday Feb 11, 2019 #

11 AM

Stretching 25:00 [0]

Strength (Exercise class) 40:00
1c weight:163lbs

HIIT class

2 PM

Skate Ski (Kingdom Valley) 40:00 [2] 6.07 km (6:36 / km) +34m 6:25 / km

Recovery ski on mostly firm granular.

Sunday Feb 10, 2019 #

8 AM

Road Running long (Group run) 1:42:17 [2] 8.28 mi (12:21 / mi) +75m 12:01 / mi
ahr:129 max:176

Long and easy, first run in 3 weeks. Discovered running slow pounds on your legs more, and my R hip started feeling it after 6 miles from the tilt of the road. Guess I'll have to run faster.

11 AM

Strength (Trainer) 1:05:00
1c

Stretching, then strength workout.

2 PM

Skate Ski (Woodstock XC) 1:14:26 [3] 12.07 km (6:10 / km) +220m 5:39 / km
ahr:127 max:150

On the golf course and up Mt Peg. Frozen granular had been pulverized to fine powder over hard base. Not bad, but needs some fresh cover. Had done a fair amount of work fixing up where the nearby creek flooded above an ice dam and spilled across the trails. Should be good after Tuesday's storm.

Saturday Feb 9, 2019 #

10 AM

Road Running warm up/down 5:00 [1] 0.4 mi (12:30 / mi)
weight:164lbs

Skate Ski race (Ohana VT) 59:54 [4] 6.79 km (8:49 / km) +136m 8:01 / km

Ski ScoreO on new venue. Nice trails, open woods, rolling terrain. Good grooming job on frozen crust made safe skiing for everyone. Missed 3 controls across the road as I ran out of time.

Friday Feb 8, 2019 #

Note

Work project on hold for a few weeks, so next week will be heavy for training.

11 AM

Skiing (Welch ) 1:25:00 [2] +1841m

Final day of ski camp. Cold at minus 5 or so but sunny, so mostly okay. Really nicely groomed surface, more good skiing.

Thursday Feb 7, 2019 #

11 AM

Skiing (Welch) 1:40:00 [2] +2425m

Morning ski to warm up in the fresh snow. Then ski camp with 2 instructors for Kenny and me. Tried 160 cm shaped skis but they seemed to hook too much for me. Switched for 177 cm for the late afternoon, which are still shorter than my regular 190 shaped skis. Did make carving easier without going overboard. By evening we had accumulated 6” more snow and it felt kind of choppy. Good skiing, temp dropping and wind picking up.

C • 190s? 3

Wednesday Feb 6, 2019 #

9 AM

Stretching 10:00 [0]

11 AM

Skiing (Welch Village ) 1:36:00 [2] +1910m

More ski camp. Nice work with a foot of new snow and more tonight.

Tuesday Feb 5, 2019 #

9 AM

Stretching 10:00 [0]

12 PM

Skiing (Welch Village MN) 2:00:00 [2] +1010m

At downhill ski camp with Kenny. Arrived to find lots of glare ice (sprawling fall in the parking lot). Trails were groomed okay. Started snowing when we started skiing, dumped all afternoon, maybe 6”. Ten miles back to the hotel saw 10 cars off the road.

No track, forgot to start the watch. Have to get the details from Kenny.

C • So... 6

Monday Feb 4, 2019 #

10 AM

Skate Ski hills (Kingdom Valley) 47:44 [3] 4.76 km (10:01 / km) +170m 8:30 / km
ahr:113 max:151

Hill workout. Up Stairway to Heaven and then 5 repeats up a segment and 5 more up my weak side

Skate Ski hills 10:00 1.0 km (10:00 / km) +35m 8:30 / km
ahr:114 max:131

More hills: the Wall

Stairway to Heaven hills 2 [5]
2c

4.50 plus the short segments, worth counting as 2 total.

12 PM

Strength (Exercise class ) 42:00
1c

Monday HIIT class.

Stretching 10:00 [3]

Sunday Feb 3, 2019 #

5 AM

Stretching 10:00 [0]

8 AM

Skate Ski warm up/down 7:40 [2] 1.25 km (6:07 / km) +8m 5:56 / km

Skate Ski race (Craftsbury) 2:53:56 [4] 33.94 km (5:07 / km) +633m 4:41 / km
shoes: Fischer Speedmax Warm 7

Craftsbury Skate Marathon. Temps in mid-teens. Used LF5 / HF6 / Start SFR75. Scraped, but forgot to brush after the HF layer until the Fluoro was ironed in. Oh well, new wax experiment.

Couple tough hills on the course: up Ruthies to Viviana's Fields, then across Creek road and up to the top of Dante's, and then up Elinor's Hill after coming down Sam's. And do it all over again.

First lap felt okay, but on the second the skis seemed to dragging some (wax job?) and of course I was tired.

C • Nice race 1

Saturday Feb 2, 2019 #

Note

Depth at snow stake 18"

C • Depth 2

12 PM

Skate Ski (Kingdom Valley) 37:33 5.41 km (6:57 / km) +147m 6:07 / km

Low intensity tour of the trails. All in nice shape. Race tomorrow at Craftsbury.

Stairway to Heaven hills 1 [4]
1c

5.03

Friday Feb 1, 2019 #

10 AM

Strength (Rec Center) 1:15:00
1c

To the rec center with Boris, Alli and Inara in the pool and I went to the weight room. Lots of rolling and stretching first. Then plyos and weight, but easy on the pure strength as I have the Craftsbury race on Sunday.

Skate Ski (Kingdom Valley) 25:11 [3] 4.1 km (6:08 / km) +118m 5:22 / km

Fields and Pines with Boris, and a trip up Stairway to Heaven. Nice face plant on the way back down after slipping over into deep powder.

4 PM

Skate Ski 39:04 [3] 5.12 km (7:38 / km) +145m 6:41 / km

Grooming and then skiing all the trails. Nice snow conditions, cold packed powder. Tour up past the Tea House.

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