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Training Log Archive: kensr

In the 28 days ending Feb 28, 2022:

activity	#	time	miles		km		+m		load
Skate Ski	15	22:38:15	124.64		200.59		2937	1c	4495.3
Strength	3	3:38:21						3c	608.7
Classic Ski	2	3:15:32	10.48	(18:40)	16.86	(11:36)	258	2c	586.6
Road Running	3	1:58:30	9.71	(12:12)	15.63	(7:35)	99		355.5
Hiking	1	45:00	1.2	(37:30)	1.93	(23:18)			45.0
Stretching	1	15:00
Total	23	32:30:38	146.03		235.01		3294	6c	6091.1
[1-5]	22	32:15:38

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Monday Feb 28, 2022 #

Note

End of month snow depth: now 8", up from 2" Friday.

9 AM

Skate Ski (Woodstockj xc) 1:55:31 [3] 18.19 km (6:21 / km) +156m 6:05 / km
ahr:106 max:157

Temps in mid teens despite bright sunshine. Wax better (Star roto Cold plus liquid), but a little slow over wind blown crystals.
Arms really still tired.

3 PM

Strength 46:21 [2]
ahr:84 max:131 1c

Easy workout given I'm pretty tired. Recovery time.
Stretching, mobility and some strength. Squats w/kb, lunges and reverse lunges, rdl w/kb
Pull ups 5
Bands for monster walks, leg raises, clamshells

Sunday Feb 27, 2022 #

9 AM

Skate Ski warm up/down 10:03 [3] 1.45 km (6:56 / km) +14m 6:37 / km
ahr:121 max:150

Skate Ski 7:30 [2] 1.1 km (6:49 / km) +14m 6:25 / km
ahr:90 max:126

Zeroing. Somewhat erratic.

Skate Ski race (Saratoga Biathlon) 49:00 [4] 9.5 km (5:09 / km) +105m 4:53 / km
ahr:95 max:133

New York champs. Gusty day, knocking the shots around. Ended up with lots of misses and penalty laps. Probably cost me close to 10 min: 3/3/3/4.

Snow was pretty good with just one 15' stretch of ice in a wet spot. Some sections silky smooth. Temps around freezing. I had Star med powder melted on over Toko blue for low 20's, and it was okay.

Miss-hit the stop button on the watch after 2nd prone, so lost much track and time information.
First laps 7.07 / 6.50 plus 2.10 penalty / 1.10, 1.07 prone shootings

Saturday Feb 26, 2022 #

2 PM

Skate Ski 40:59 [3] 4.12 km (9:57 / km) +65m 9:13 / km
ahr:102 max:149

Fresh 8" from yesterday. Rolled and groomed. Still soft and punchy this morning since it came down very dry and fluffy. So pretty slow. A little wet ice in the far field, but everything else is okay if the new snow will stick to the places with water ice underneath.
Still pretty tired from Wednesday.

Friday Feb 25, 2022 #

7 PM

Stretching 15:00 [0]

Attention to hamstrings and glutes.
8-9" nice snow today, about 20F. Trails back in business.

Wednesday Feb 23, 2022 #

8 AM

Skate Ski race (Birkie!) 6:00:00 [4] 50.0 km (7:12 / km)

Open Track Birkie. First the good: self start any time between 8 and 9. Entries limited to 1,000 total including Korte and Prince Hakan 12km. Meant start building was empty, as in 15-20 people when I was there. Trail also, times when I could see no one ahead or behind. Relaxed at the aid stations. Got times, but no competitive results, so everyone just cruising along, right? No, put on a bib and it’s always race mode. Plowed off yesterday’s 6” and set corduroy that was still there along the edges right to the end in many places.

Issues: not their fault, but weather was harsh yesterday with sharp fresh snow and crystal clear overnight dropping under zero. Snow surface was like sandpaper. Had my hardest wax, CH4, and had no glide. Miserable for the first 11 km. Everyone was single sticking even the small hills and that chopped up the climbs. Knew I was in deep when the first klick took 8 min. After the aid station at 11 km I think the exposure changed a little more southerly and suddenly the deck was okay. But got to OO just as the staggered start of the Korte kicked off and that was a zoo. Now classic was combined with a track on both sides of the skate lane, but that left only 1-1/2 to 2 skate lanes. Suddenly lots of people congested. Finally settled down after another 6 km. At that point I stopped (first time ever) and took a pee break and food at the aid station. About 8 min there, but who’s counting? Then ground it in to the Lake and finish.

Conclusion: great way to go to avoid the mob. Would have been way ahead of the Korte crowd if I held a normal pace. Got to find a fast fluoro free super cold wax, or wait for warmer weather.

C • Wow and your still skiing Sat 10

Skate Ski race 1 [4] +950m
ahr:119 max:153

GPS track

Tuesday Feb 22, 2022 #

Note

Walked around town. Snow blowing hard in a raw wind, low teens. Forecast 5” new snow, subzero tonight, maybe up to 10F by noon. Doing the Open Track 50 km tomorrow. Will be wicked cold. Thought about waxes and ended up with straight CH4 super hard wax, no top coats. Talked to the wax guy at New Moon and he said I wouldn’t be far off. We’ll see.

Monday Feb 21, 2022 #

Note

Travel day thru MSP.

Saturday Feb 19, 2022 #

5 PM

Hiking (Brookside) 45:00 [1] 1.2 mi (37:30 / mi)

Easy hike guiding winter carnival group around the Brookside trail. Fresh light snow cover over the frozen cover. Microspikes worked fine.

Thursday Feb 17, 2022 #

9 AM

Skate Ski (Woodstock) 1:22:16 [3] 18.9 km (4:21 / km) +175m 4:10 / km

Got on the trails before it warmed too much and softened the snow -- mid 30's. Snow was pretty fast on a little Star +-0. Three laps around the golf course trails, each lap faster. About a minute faster on each than laps last Feb for the virtual Birkie.
28.56
26.46
26.40

Skate Ski warm up/down 8:05 [3] 1.22 mi (6:38 / mi)

Cooling off while Ruthie finished her skiing.

Tuesday Feb 15, 2022 #

8 AM

Road Running 48:48 [3] 3.76 mi (12:59 / mi) +43m 12:32 / mi
ahr:129 max:152

Frigid run at 0F.

Skate Ski (Woodstock xc) 1:10:12 [3] 12.18 km (5:46 / km) +94m 5:33 / km
ahr:119 max:156

Hard set corduroy. Lots of snow farming in anticipation of a thaw and rain Thursday. In great shape now.

Rode purple continued to run well. Some grey when I finished, but it disappeared when I brushed it afterwards.

Monday Feb 14, 2022 #

9 AM

Note

Groomed a little this morning, mainly riding up to clear some trees. Snow has frozen to bullet proof consistency, and hardly dented it with multiple passes around the fields with logs piled over the groomer teeth. Will wait for a slight thaw before trying again.

4 PM

Strength (Trainer) 1:27:00 [3]
1c

Session with Adam. Usual set, but at an easy wgt as I want to stay limber for Birkie next week.
Rolling, stretches, dynamic warm up
Plyo drills on ladder
V-crunches, kb swings, kb lunges
Chin ups w/knee raises, side planks push ups, deadlifts w/foot on bench
Rows
2 sets everything

Sunday Feb 13, 2022 #

12 PM

Skate Ski warm up/down (Craftsbury) 9:30 [3] 1.59 km (5:58 / km) +23m 5:34 / km
ahr:121 max:150

Put Rode purple over 3 coats of CH Yellow. Skied good.

Skate Ski 35:00 [3] 6.02 km (5:49 / km) +36m 5:39 / km
ahr:97 max:150

Skiing time between shooting bouts. Got very cold as sun moved away.

Bald eagle munching on a carcass as I drove up I-91. Mature male with brilliantly white head.

Friday Feb 11, 2022 #

Note

Visit to the VW dealer in person to check on status my AdBlue control unit. Getting warning car will shut down shortly (250 miles) if unit is not fixed. Have a great warranty from VW -- 11 years or 162,000 miles. Except dealer cannot get the needed part. Have been waiting 2 months so far. Dealer says VW has a back order for 7,000 units with no date promised. Final revenge of Cheatergate!

Then went and saw Amy and Zach about wax. I've been using NF Star now and the wax doesn't last. Ski under foot turns grey after 15 km. Worried about durability for the Birkie. Says not to worry about grey, there's still wax there. Huh? Don't worry unless the skis get slow -- that's what I'm worried about.
I might try some other brands, maybe even Swix if I can find their TS line.

Finally got home and tapped a half dozen maples to see if this thaw will bring on some sap and sweetness to my life.

C • skis 3

Thursday Feb 10, 2022 #

8 AM

Road Running 42:54 [3] 3.76 mi (11:25 / mi) +42m 11:02 / mi
ahr:165 max:194

Good run with Joe and Christian. Roads had some icy patches.

Skate Ski 4:38 [3] 0.68 km (6:51 / km) +7m 6:32 / km
ahr:109 max:136

First try on crusty snow.

Skate Ski 36:31 [3] 4.36 km (8:22 / km) +112m 7:25 / km
ahr:107 max:162 1c

Out again after light grooming. Good surface, got skiing in before it turns to mush.
Have widened the far east turn on the upper trail so it’s not a 90 degree crank at the bottom. A couple more grooming passes and clipping off some shrub stubs and it will be nice.

Wednesday Feb 9, 2022 #

12 PM

Skate Ski 1:15:09 [3] 6.66 km (11:17 / km) +157m 10:05 / km
ahr:94 max:139

Thrashing around on the upper trails. Some breakable crust over a little fresh snow. Should have groomed first.

Tuesday Feb 8, 2022 #

4 PM

Note

No skiing or running today, but did shoot standing biathlon. Opened up diopter and had better site image in late afternoon light.

Monday Feb 7, 2022 #

9 AM

Skate Ski (Woodstock XC) 2:39:17 [3] 22.89 km (6:58 / km) +425m 6:22 / km
ahr:108 max:150

Excellent snow conditions! They picked up a lot more snow last week than us and it groomed well. Even sections not groomed today skied fine. A few boot tracks where someone freaked out on a steep drop, but that was it.

Got to work the next two days, so ramped up the distance. Also to keep even with Ruthie.

Started cold, single digits, but was up to freezing when we finished. Had Toko NF Blue and it ran better than the Star I've been using and lasted the whole distance. Still need to find some high performing wax. Tempted to use the fluoros for training, but that would leave me in bad shape for picking race wax.

3 PM

Strength (Trainer) 1:25:00 [3]
1c

This was heavy day, so folllowed skiing with strength.
Stretches, plyos with ladder drills
Skaters (200), db swings w/35 and double 15# wgt
Chin up knee lifts, V-crunch, rows, lunges
Quad stretches, db hamstring stretches

Sunday Feb 6, 2022 #

10 AM

Skate Ski warm up/down 24:03 [3] 3.91 km (6:09 / km) +24m 5:58 / km
ahr:104 max:152

Checking out the course.

Skate Ski race (Beaver Meadow 5k) 19:02 [4] 4.33 km (4:24 / km) +44m 4:11 / km
ahr:117 max:153

Fun community race outside Concord, NH. Their snow got heavy rain Friday and turned to ice Friday night. Then the groomer broke and luckily were able to borrow one for a couple hours Saturday. Result was chunky ice and a rough surface. However, a nice layout for casual racers and no killer hills up or down. A little short this year because logging in progress on the back part of the property.

Friendly people and good organization made it a fun event. Team skiers from Concord HS charged off with the lead group. Rest of us trailed behind.

Skate Ski warm up/down 8:58 [3] 1.37 km (6:33 / km) +8m 6:22 / km
ahr:107 max:131

Skate Ski 23:09 [3] 4.26 km (5:26 / km) +39m 5:11 / km
ahr:104 max:143

Another lap around the course.

1 PM

Skate Ski 7:28 [3] 1.29 km (5:48 / km) +13m 5:31 / km
ahr:105 max:133

Added some liquid to try and improve the wax. Not much different.

Saturday Feb 5, 2022 #

11 AM

Classic Ski 1:09:47 [3] 6.8 km (10:16 / km) +60m 9:49 / km
ahr:103 max:142 1c

Loop around the upper trails (missing from gps track) and then laps on classic grooming.

2 PM

Skate Ski 58:05 [3] 4.72 km (12:19 / km) +126m 10:52 / km
ahr:101 max:157

Biathlon practice. Zeroed, then shot standing with fair results. On paper sent 4 inside circle and last just out.

C • Mixed Biathlon Relays at Olympics 10

Friday Feb 4, 2022 #

12 PM

Classic Ski 2:05:45 [3] 6.25 mi (20:07 / mi) +198m 18:19 / mi
ahr:106 max:152 1c

Rain yesterday and overnight took our 13" base down by half. Finally cooled off and changed to sleet, then snow about 8 am. Got 3-4" total, way short of the rest of VT.

Skied pretty well, but had to be careful not to punch thru the soft crust outside what had been previously packed. After skiing, set nice classic tracks in the heavy snow as it was setting up.

Thursday Feb 3, 2022 #

8 AM

Road Running 26:48 [3] 2.19 mi (12:14 / mi) +14m 12:00 / mi
ahr:154 max:170

Morning run waiting for some rain and slop to come in.

Wednesday Feb 2, 2022 #

8 AM

Skate Ski (Woodstock) 1:45:15 [3] 15.91 km (6:37 / km) +271m 6:06 / km
ahr:109 max:148

Conditions good, first out on the fresh grooming. Thin spots up on the hillside.

Temp up to freezing, enough to be in the wrong wax range. Put on some warm liquid, but wore off half way. Non-fluoro waxes just don't do anything for me above freezing.

Tuesday Feb 1, 2022 #

3 PM

Skate Ski 48:33 [3] 5.21 km (9:19 / km) +78m 8:40 / km
ahr:100 max:143

Biathlon training and skiing. Up near freezing, snow getting slick.

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