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Training Log Archive: kensr

In the 29 days ending Feb 29, 2016:

	activity	#	time	miles		km		+m	load
	Skate Ski	14	15:39:01	93.24	(10:04)	150.05	(6:15)	2038	2809.8
	Road Running	10	7:18:12	34.17	(12:49)	54.99	(7:58)	475	1040.4
	Strength	8	4:14:40					4	743.6
	O - competition	1	1:02:22	3.57	(17:27)	5.75	(10:50)	168	249.5
	Total	32	28:14:15	130.98		210.79		2685	4843.2
averages - weight:163.7lbs

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Monday Feb 29, 2016 #

Note

Sad comparison to trail conditions last year at the end of February: last year 24" at the stake, this year 1". Need some replenishment or there's no more skiing at home.

3 PM

Road Running (Rte11East) 58:23 [2] 4.42 mi (13:12 / mi) +125m 12:08 / mi
ahr:121 max:143 weight:163lbs

Up the hill with a number of pickups on the way back.

Sunday Feb 28, 2016 #

10 AM

O - competition race (Pineridge XC) 1:02:22 [4] 5.75 km (10:50 / km) +168m 9:28 / km
ahr:135 max:162

ScoreO. Did the 90 minute course for old guys. Traveled on the ski trails and snowshoe trails, with bushwacking where it helped, mostly straight-line. Snow was gone, but ground was still frozen. The frozen leaves locked the rocks in place and made cutting cross country easy running. Very nice, yellow difficulty controls. Had no trouble rolling up all the controls on the south side in just over an hour.

4 PM

Skate Ski (Kingdom Valley) 35:55 [2] 5.19 km (6:55 / km) +45m 6:38 / km
ahr:109 max:128

Warm and sunny, ice softened. Groomed with the teeth down and sliced up the ice. Then skied the N field and over in the Pines, even though I hadn't groomed. Skiing was okay but slushy and wet.

Saturday Feb 27, 2016 #

3 PM

Road Running 1:19:53 [2] 6.01 mi (13:18 / mi) +123m 12:30 / mi
ahr:112 max:147

Recovery run round town.

Friday Feb 26, 2016 #

3 PM

Skate Ski (Grafton Ponds) 1:06:14 [3] 10.24 km (6:28 / km) +176m 5:57 / km
ahr:118 max:148 weight:164lbs

Surprised to see on facebook these guys were open on their manmade loop. As expected, rough frozen granular that had been chopped up. Their Pistenbully tiller does't seem to be in service, so they did the work with a 4' Tiddtech. Round and round and round they went. In any case, I had a freebe with my Craftsbury membership, so it was worth the trip. Dak gets lots of points for working make a skiable surface when everyone else has given up and shut down.

Thursday Feb 25, 2016 #

11 AM

Road Running intervals 53:28 4.85 mi (11:01 / mi) +9m 10:58 / mi
ahr:135 max:167

5K training derived from Canova. Broke 5K into 12 x 400 m segments and ran them at current race pace of 8 min/mi. Idea being more intensity rather than longer slogs. As conditioning improves, intervals grow longer and rest is shorter. These had 2 min rest between repeats.

Could not get the garmin to display lap time at the same time it was counting off interval distance (these were along the rail trail), so had no feedback on how fast I was going. Ended up around target of 2 min each:

2.11, 2.04, 1.49, 2.00, 1.59, 2.11, 2.06, 2.03, 2.12, 2.03, 1.51, 2.00

Second half was in a rain shower that blew in.

C • interval mode 2

12 PM

Road Running intervals 7:09 0.61 mi (11:43 / mi) +6m 11:22 / mi
ahr:136 max:159

One last interval.

Strength (Rec center) 30:05 [3] +1m
ahr:110 max:150

Balance
Pullups 12; roller wheel, wrist rolls, russian twists
Machines, mostly on arms
Leg abduction, adduction, hamstring curls on the big ball

Wednesday Feb 24, 2016 #

Note

Weekly running plan leading up to rogaine in Australia (July)
Mar 1 - 20 mi/wk
Apr 1 - 25
May 1 - 30
June 1 - 35
July 1 - 40
Simple but safe progression. Will work up long runs in the same fashion.

Tuesday Feb 23, 2016 #

Note

Looking at previous Birkies, my 10 km splits this year exactly matched 2013 thru 40 km, actually ahead by 1 min at that point. Then the extra 1.5 km in the course and sloppy lake took its toll and I fell back 10 min at the finish.

Thinking about the skiing, the hills seemed much easier as they were firm and not sugar. The Bitch was no big deal; in fact I got to the top and wasn't sure I had even hit it yet.

2 PM

Road Running 1:13:44 [3] 6.08 mi (12:08 / mi) +16m 12:02 / mi
ahr:124 max:142

Nice run along the river.

3 PM

Strength (Rec center) 19:05 [4] +1m
ahr:107 max:160

Balance, jump rope 60, pullups 8, hamstring curls on ball
Ski erg 500m @ 1:56.7

Sunday Feb 21, 2016 #

5 PM

Road Running (Cummings) 32:49 [2] 2.04 mi (16:07 / mi) +68m 14:36 / mi
ahr:101 max:117

Back home, wet thaw.

Saturday Feb 20, 2016 #

8 AM

Road Running warm up/down 10:00 [2] 0.5 mi (20:00 / mi)

10 AM

Skate Ski race (Birkie!) 3:53:20 [4] 52.0 km (4:29 / km) +677m 4:13 / km

Never froze overnight, 36F at start, overcast and some light drizzle. Trail solid transformed snow. No sugar snow or slush, which was nice, except on the lake at the end. That was a big puddle.

Had pretty good wax: Marathon black HF, then LF10 and HF10. Final layer was pure fluoro FC8x. FC10 would have been better, but the forecast had been for temp to get closer to freezing. Ran really well for 30 km, slowed for awhile when I passed thru an area of particularly dirty snow. Then okay for the last 10 km, but by then I was kind of tired. When we hit the wet slush and standing water on the lake everyone was in survival mode.

Satisfied with the race, given snow conditions. Cut last year's time by 20 minutes and this course was a little longer.

C • 2015-16 3

Thursday Feb 18, 2016 #

11 AM

Skate Ski (Seeley Hills) 1:07:00 [3] 12.36 km (5:25 / km) +174m 5:04 / km
ahr:133 max:163

Pre-Birkie ski. Temp in 20's headed to 30's and a little rain. Snow fresh and good. Will see what a two day thaw does to the course.
Wax: lots of fluoro and structure with a chain saw.

Monday Feb 15, 2016 #

4 PM

Skate Ski (Kingdom Valley) 47:40 8.07 km (5:55 / km) +38m 5:46 / km
weight:164lbs

Started snowing with a little already on the trails. Felt tired and sore in the back and left knee after 5 km. One fast lap and then quit for today. Rest week.

C • Birkie!! 6

Sunday Feb 14, 2016 #

1 AM

Strength (Rec center) 45:00 [3]

This morning -20F, so decided some indoor time was warranted. A little sluggish. Machines, balance; failed at jumping rope today.
Ski erg easy 500m, then again in 2.08.

3 PM

Skate Ski (Kingdom Valley) 1:19:53 [3] 10.19 km (7:50 / km) +136m 7:21 / km

Temp nudged above zero, so went out and skied. Snow deck solid and actually fairly fast with LF4 on the skis.

Saturday Feb 13, 2016 #

11 AM

Skate Ski (Pinnacle) 49:42 [1] 3.34 km (14:53 / km) +98m 12:59 / km

Ruthie and I led an xc tour for the Chester Winter Carnival. Like last year, very low key (no one else came out in the cold weather). Still, followed snowmobile route and explored around the old gravel pits.

2 PM

Skate Ski (Kingdom Valley) 37:00 [4] 4.06 km (9:07 / km) +109m 8:02 / km

SkiO! Around a course set up for Putney School kids, who no-showed. Chased around by Dan. Course 3.2 km, 22 min.
Getting cold and windy.

3 PM

Skate Ski 32:18 [3] 2.96 km (10:55 / km) +107m 9:14 / km

Out again to lollipop on upper trails, then back up over ridge trail. Fierce tail wind going out, slightly protected coming back. Truly frigid now, 5F with gusty wind and temp plunging, snow getting slow.

Friday Feb 12, 2016 #

Note

Stopped at the EMS in the Diamond Run Mall in Rutland for some gu. Man, is this deserted. However, a long run from one end to the other, nice skylights and wide central corridor and open center courts. Think I'll win Lotto, buy it and turn the place into year round xc skiing. Could build up some hills in the center courts and would be a couple km circuit. Sweet. Malls are so passe.

Thursday Feb 11, 2016 #

8 AM

Strength 1:00:00 [2]

Shoveling snow on some thin patches and hauling some to a secret cut-thru for skiO practice.

3 PM

Skate Ski (Kingdom Valley) 58:00 [2] 8.24 km (7:02 / km) +157m 6:26 / km
ahr:115 max:140

Trail surface has hardened substantially. Good except where there was thin cover over ice, but have shoveled snow over most of that.

Temp dropped from 22F to 10F during the hour I was skiing, plus a wicked wind picked up blowing snow. Got quite frigid. Forecast is for way subzero over the weekend.

Wednesday Feb 10, 2016 #

4 PM

Skate Ski (Kingdom Valley) 1:12:00 [3] 10.09 km (7:08 / km) +153m 6:38 / km
ahr:113 max:143

Another 1" overnight, regroomed settled snow. Should set up firmly tonight. Have a thin, but solid deck which is okay over the grassed trails I tended the past few seasons.

Tuesday Feb 9, 2016 #

2 PM

Skate Ski (Kingdom Valley) 1:13:00 [3] 10.04 km (7:16 / km) +130m 6:50 / km
ahr:112 max:140

Back skiing! Got 4" new snow last night and groomed it onto the frozen base. Let it set for four hours and then went for a ski. Had stuck to the base pretty well and is thick enough to run smoothly even when compressed by the packing. Will transport some tomorrow to a few spots when grass is still poking thru. Ongoing prospects for more light accumulation all this week.

5 PM

Strength 20:00 [2]

Shoveled and moved two trailer loads of snow out to the south field, where some grass was showing. Dug into the snow banks at the driveway and got them on the trailer I welded up last summer. No problem towing it with the snowmobile.

Monday Feb 8, 2016 #

11 AM

Road Running 40:58 [3] 4.27 mi (9:36 / mi) +16m 9:29 / mi
ahr:149 max:178

Felt best this morning in maybe a month. Back seems under control. Finished last of 4 trips on my belly under the eaves in the attic insulation to wire a new stairway light. Snow coming, chose for a run at the rec center. Good pace right from the start, workout music helped set the turnover. Happy with that for a mid-winter run.

12 PM

Strength (Rec center) 19:00 +2m
ahr:126 max:164

Balance - bosu hops, skip rope
Light stomach crunches
Ski erg 500m hard 1:56.4, easy 2:32
8 pullups, pushups

Sunday Feb 7, 2016 #

1 PM

Skate Ski (Kingdom Valley) 1:03:44 [2] 10.17 km (6:16 / km) +16m 6:13 / km
ahr:104 max:130

Thin veneer of snow over ice. Groomed near field, but not much to work with. Mind games to get in a few km.

C • Presque Isle 4

Saturday Feb 6, 2016 #

12 PM

Skate Ski (Kingdom Valley) 23:15 [2] 3.1 km (7:30 / km) +22m 7:14 / km
ahr:72 max:115

Got a little snow, made a little snow, skied a little.

2 PM

Strength (Rec center) 25:00 [3]
weight:164lbs

Jump rope, balance hops on the bosu
Arm machines, wrist curls
Leg presses 135# two legs, 90# one leg
Ski erg 500m 2:00.9
Avoided ab work and planks as back has been bugging me all week

Wednesday Feb 3, 2016 #

Note

Hard schedule this week, travel not allowing workout time. Maybe tonight in Burlington. Just as good, back sore from classic skiing with no kick.

4 PM

Road Running (Essex Jct) 33:00 [2] 2.1 mi (15:43 / mi)

Run in the drizzle.

Monday Feb 1, 2016 #

8 AM

Strength (Rec center) 36:30 [4]
ahr:98 max:152

Been a few weeks and can feel it in the specific muscle groups.

Balance, jump rope
8 pull ups, machines at good wgt

Ski erg 500m 2:02.9

3 PM

Road Running (Cummings Rd) 48:48 [2] 3.29 mi (14:51 / mi) +112m 13:25 / mi
ahr:116 max:134

Too warm for skiing even tho I have snow; snow is mushy corn. Need to do some running, so this is it.

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