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Training Log Archive: kensr

In the 29 days ending Feb 29, 2020:

activity	#	time	miles		km		+m		load
Skate Ski	27	31:33:40	168.32		270.89		3044		5607.9
Road Running	4	4:34:53	20.57	(13:22)	33.1	(8:18)	143		824.7
Strength	4	4:23:17						3c	749.8
Total	33	40:31:50	188.89		303.99		3188	3c	7182.4

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Saturday Feb 29, 2020 #

7 AM

Road Running (Dam run route) 46:41 [3] 4.37 mi (10:41 / mi) +50m 10:19 / mi
ahr:142 max:153

Group run with Joe. Some pickups and moments of decent pace, but dragged on the upgrades. Starting to transition into Spring run season.

2 PM

Skate Ski (Woodstock XC) 1:26:30 [3] 13.94 km (6:12 / km) +203m 5:47 / km
ahr:104 max:149

Frozen snow pulverized by the tiller and actually pretty good. Some upper trails hadn't gotten the treatment and weren't worth trying.

Friday Feb 28, 2020 #

3 PM

Skate Ski (Kingdom Valley) 45:29 [3] 6.81 km (6:41 / km) +59m 6:24 / km
ahr:101 max:135

Groomed up frozen surface with lots of cut and 50# wgt on groomer. Broke it well after 4 passes. Skied the fields although upper trails actually looked better. Drills on 100 m stretch of gradual incline.

Skate Ski 37:20 [3] 1.04 mi (36:00 / mi) +26m 33:24 / mi
ahr:94 max:127

Thursday Feb 27, 2020 #

11 AM

Strength (Rec Center) 1:00:31 [3]
ahr:89 max:147 1c

Dynamic warmup: leg swings, skip rope, ski erg 500 m
Dynadisc balance one legged with band to other ankle, out to side
Lunges
Box jumps 20" x 10
Nordic hamstring extensions x 5
Db skull crusher extensions 15# w/assist lifting on R tricep
Db row 15# x 15
Leg press 160# / then 160# single leg
Increased wgt: 250# / 340# / 400# all x 10 reps
Flush with 160# x 10
Pull ups 6
Side lunges 30# kb x 20
Ab roll 5 standing / 10 kneeling
Single leg squats on half cylinder x 15
Deep squats off Smith bar x 10
Leg machine abduct @ 10, adduct @ 15 x 10 reps

Tuesday Feb 25, 2020 #

5 PM

Skate Ski (Craftsbury ) 1:00:00 [1] 2.0 km (30:00 / km)

Biathlon training. Some skiing, but mostly shooting. Including 3 magazines with my eyes closed to see how accurate my natural aim was. Not too accurate it turns out.

C • VanHo biathlon this weekend 4

Sunday Feb 23, 2020 #

11 AM

Skate Ski (OO) 1:01:45 [3] 7.65 km (8:04 / km)

Ski at OO with Greg and Ruthie. Easy loops on the secondary trails.

Skate Ski 1 [3] +81m
ahr:102 max:141

gps track

1 PM

Road Running (Hayward) 1:14:42 [3] 5.18 mi (14:25 / mi) +13m 14:18 / mi
ahr:117 max:138

Warm, breezy afternoon in the 40’s. Around Lake Hayward. Nice to have done the race in yesterday’s weather.

Saturday Feb 22, 2020 #

9 AM

Skate Ski race (Birkie ) 3:46:36 [4] 50.0 km (4:32 / km)

Good race, started fine in wave 70 which goes off right after wave 2. The wave only has a couple hundred people so the trail was deserted for the first 10 km. Then hoards of hot shot wave 3 caught up and it got crowded.

Snow was firm and pretty fast. Not frozen, but solid hardpack. Temps started in the teens and got to the 30’s. Hills got chopped up a bit, never deep sugar snow like we’ve seen some years.

I was shooting to break 4 hours and was aiming for 25 min per 5 km in the early uphill part. Started beating that right away and just let it run. Felt it during the 5 hills in the last 13 km, but had enough cushion to stay ahead of plan. Really happy with 3:46. That’s an hour 20 minutes faster than last year.

Wax was ok and reasonably fast. Had existing layers of LF5 and HF6, added LF6 and HF7 and then melted on FC78 (might as well use fluoro while I still can).

No injuries. Had R tricep KT taped and it’s good.

C • 1;20 faster 3

Skate Ski 1 [3]
ahr:123 max:157

gps track. Started watch 5 min early

Thursday Feb 20, 2020 #

Skate Ski (Hayward WI) 1:45:00 [3] 12.76 km (8:14 / km)

Lap around North End Trail.

Very cold overnight, minus 12F. Up in the plus teens when we skied this afternoon, but snow was still frigid. N End Trail was packed powder and pretty slow, I had HF6 which proved too warm. Got on a couple sections of the Birkie course, this was hard frozen corduroy and wicked fast. Would be nice to race on this surface, but by the time I get on it Greg and Ari will have chopped it up into sugar snow. No wonder they’re so fast.

Actually, this year I’m in wave 70 which puts me right after wave 2. Look out, guys!

C • Birkie 2

3 PM

Skate Ski 1:45:51 [3] 7.93 mi (13:21 / mi)
ahr:110 max:149

Monday Feb 17, 2020 #

10 AM

Skate Ski (Kingdom Valley) 26:22 [3] 2.16 km (12:13 / km) +30m 11:26 / km
ahr:102 max:138

Biathlon training. Shooting with Ruthie. She had a large Valentines day target she used to good effect. I used standard targets, except for one shot in Cupid's butt.

Sunday Feb 16, 2020 #

9 AM

Skate Ski (Craftsbury) 42:00 [2] 4.38 km (9:36 / km) +16m 9:25 / km
ahr:90 max:144

Biathlon clinic. Zeroed prone, went well. Then shot standing and worked on position. Much frustration and misses. Made progress, but long way to go on this.

Skate Ski 1:03:38 [3] 11.64 km (5:28 / km) +204m 5:02 / km
ahr:119 max:158

More skiing after dropping off the rifle.

Saturday Feb 15, 2020 #

7 AM

Road Running 1:10:48 [3] 5.02 mi (14:06 / mi) +51m 13:40 / mi
ahr:136 max:172

Quite cold this morning -- minus 9F at home, a balmy -5F at the landing parking lot. No one else showed up. North on River Rd with bright sun and a slight breeze. Hands chilly until I turned around with a tailwind and then they warmed instantly. Felt good enough to add an extra mile after getting back close to the car.

3 PM

Skate Ski (Kingdom Valley) 1:03:15 [3] 10.15 km (6:14 / km) +168m 5:45 / km
ahr:117 max:143

Temps moderated towards the mid-20's, snow has transformed and is nice and fast. Groomed the secondary trails with the 1 meter Russian groomer. Did a nice job, but need to add a comb to the back to leave a better finish.

Friday Feb 14, 2020 #

2 PM

Skate Ski (Kingdom Valley) 32:00 [3] 5.52 km (5:48 / km) +63m 5:29 / km
ahr:96 max:139

Biathlon practice. Cold and gusty, very chilly. New platform, new mats. Got to figure weather protection.

4 PM

Skate Ski 39:50 [3] 4.44 km (8:58 / km) +123m 7:53 / km
ahr:110 max:144

Poking around for some straight skiing. Down vest, but temp had dropped 10 degrees.

Got a run set for early tomorrow morning, just when the temp bottoms out at -7F.

Thursday Feb 13, 2020 #

8 AM

Skate Ski (Woodstock XC) 1:46:00 [3] 16.67 km (6:21 / km) +277m 5:52 / km
ahr:111 max:142

Chased the groomer around for the first 4 km, then up onto the hillside trails. About an inch new cover so skiing was fine. A little thin going up to Mt Peg. On return to the lower trails, these had set up and the corduroy was nice and fast.

Wednesday Feb 12, 2020 #

9 AM

Skate Ski (Kingdom Valley) 1:09:49 [3] 9.32 km (7:30 / km) +165m 6:53 / km
ahr:112 max:151

Morning ski with a few pickups. Recent wet snow froze and transformed, groomed up very well.

11 AM

Skate Ski 27:00 [1] 2.25 km (11:59 / km) +33m 11:10 / km
ahr:96 max:131

Biathlon training: 5 rounds shooting and skiing in between.
R knee sore from getting into prone -- open pallet platform needs improvement

2 PM

Strength (Trainer) 1:10:00 [3]
ahr:90 max:123

Earlier PT ultrasound and more kinesiology tape on R tricep

Warm up, stretches, balance, skip rope
Plyo ladder drills
Jumps onto 12" box plus soft pad, one leg landing
Hurdles, long jumps
Back lunges, side braces w/kb

C • KT 3

Tuesday Feb 11, 2020 #

4 PM

Skate Ski (Craftsbury) 33:00 [3] 4.54 km (7:16 / km) +47m 6:55 / km
ahr:98 max:157

Biathlon practice with Hannah. Half hour shooting plus skiing around before and between magazines. Prone on paper and small targets.

Monday Feb 10, 2020 #

9 AM

Skate Ski (Kingdom Valley) 1:03:38 [2] 4.26 km (14:55 / km) +126m 13:00 / km
ahr:99 max:146

Couple inches of heavy snow overnight, wet near freezing. Had colder wax and it was really slow skating. Nice to be building a decent base of snow.

Sunday Feb 9, 2020 #

12 PM

Skate Ski race (Saratoga Biathlon) 51:04 [3] 9.08 km (5:38 / km) +148m 5:12 / km
ahr:128 max:177

First biathlon race. Fun! Raced novice, so I shot all 4 rounds at the big (4.5") targets in prone position. Had shot 5/5 in practice and was confident this would go well. However, missed two targets in each of the first 2 rounds, disappointing. Then slowed a bit and swept all on the last 2 rounds. Some congestion at the firing line with other novices and lost a little time there. Took 2-3 minutes to shoot on each round, which is slow. More practice!

Temps were really cold -- minus 10F on the way over; measured snow temp at 6F. Got into the 20's at the noon race time, but by then I was pretty chilled. Had lobster mitt over my R hand for warmth, just a thin glove on my L trigger hand. I had waxed for the predicted low 20's. Felt a little slow on the loose, fresh snowpack.

Very friendly, helpful crew at the venue. Surprisingly it was only 2-1/4 hour drive. Lots of downed branches and no power. We lost power Friday night, too, but got it back on by morning. Here I passed 3 caravans of service trucks with about 10 each in the immediate area of the range.

Saturday Feb 8, 2020 #

1 PM

Skate Ski (Kingdom Valley) 1:17:00 [2] 7.71 km (9:59 / km) +103m 9:22 / km
ahr:104 max:159

3-4" wet snow, then rain, then more snow and hard freeze. Result this morning was an inch of powder on top of 2" soft crust and then dense snow under. Groomed with the snowmobile, which stayed on top, and then a little with the Bombi which broke thru and left death brownies (not as bad as death cookies). Skiable, but not great today. However, nice to have good dense cover again.

Skied around with the rifle and then shot biathlon prone and standing. Headed to Saratoga tomorrow to give it a try.

C • saratoga 1

Friday Feb 7, 2020 #

3 PM

Strength 40:00 [2]
1c

Workout for mobility and balance.
Extensions for calves, hamstrings and tricep.
Balance using dynadisc and half cylinder.
Forward and back lunges w/20# db
Hip flexor stretches
Inclined crunches

Skate Ski 41:41 [3]
ahr:81 max:119

Thursday Feb 6, 2020 #

9 AM

Skate Ski (Craftsbury) 1:56:04 [3] 16.17 km (7:11 / km) +282m 6:36 / km
ahr:101 max:144

New snow overnight, nicely groomed. A little slower, but quiet skiing.

1 PM

Skate Ski 42:49 [3] 6.71 km (6:23 / km) +124m 5:50 / km
ahr:109 max:148

More after lunch.

Then home to pick up Molly and have some of the beer and cheese.

Wednesday Feb 5, 2020 #

11 AM

Skate Ski (Craftsbury) 1:17:00 [3] 12.02 km (6:24 / km) +213m 5:53 / km
ahr:110 max:157

Good snow, easy skiing with Ruthie.
Some quick pickups while waiting.

1 PM

Skate Ski 47:39 [3] 7.37 km (6:28 / km) +103m 6:02 / km
ahr:96 max:143

More after lunch.
Then a stop over at Hill Farmstead for beer and the True Value hardware store in Greensboro for Jasper Hill cheese.

C • Hill Farmstead 4

Monday Feb 3, 2020 #

12 PM

Strength (Trainer) 1:32:46 [3]
ahr:95 max:140 1c

Dynamic warmup, stretching, skip rope
Lunges, back lunges, squats
Single leg balance on foam cylinder catching ball, balancing with eyes closed
Plyo ladders, hops, broad jumps, jumps onto low (12") pad front and side
V-sit cores, back raises, side planks, hip thrust against bands
Nordic hamstring extensions, skull crusher tricep extensions

First thing this morning had PT evaluation and ultrasound on tricep
Discussed stretches and activity level (high) being in ski season

Road Running 1:22:42 [3] 6.0 mi (13:47 / mi) +29m 13:35 / mi
ahr:117 max:147

Weekly 6 mile winter run. No fun doing this just once a week, makes it into a great burden. But better than doing none until spring, so grind it out.

Sunday Feb 2, 2020 #

8 AM

Skate Ski warm up/down 14:35 [3] 2.58 km (5:40 / km) +30m 5:21 / km
ahr:103 max:137

Skate Ski race (Craftsbury Marathon) 1:09:20 [4] 17.32 km (4:00 / km) +299m 3:41 / km
ahr:134 max:166

Old guys distance -- one lap skate. Laid back at the start to avoid the crush sprinting down Chip Hill, but with the largish field that meant it was 23 sec to get to the start line.

Fast frozen corduroy for the first two thirds, then glide just slightly off coming back onto the Outdoor Center side once we got on some powdery cover on top. Had all sorts of non-fluoro wax on the skis per the ground rules. Used Toko blue and red, the Star NF powder and NF liquid, all ironed in. Guess it was good, but wonder if the hard snow wore it off (after 12 km?).

Felt fresh pretty much the whole way, with energy left at the end. Was near the back of my age class, but all were within 9 min. Good progress towards the Birkie.

Skate Ski warm up/down 12:23 [2] 1.61 km (7:42 / km) +41m 6:49 / km
ahr:93 max:104

Immediate cool down.

Skate Ski warm up/down 12:12 [3] 1.47 km (8:20 / km) +9m 8:05 / km
ahr:103 max:146

12 PM

Skate Ski 23:13 [3] 3.81 km (6:05 / km) +58m 5:39 / km
ahr:110 max:142

More after lunch.

Saturday Feb 1, 2020 #

12 PM

Skate Ski (Kingdom Valley) 13:35 [3] 2.12 km (6:24 / km) +14m 6:12 / km
ahr:111 max:154

Groomed and shoveled a little, but by the time I skied it had warmed and the thin cover was too thin to do much.

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