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Training Log Archive: kensr

In the 30 days ending Nov 30, 2011:

	activity	#	time	miles		km		+m	load
	O - competition	3	27:13:16	50.69	(32:13)	81.58	(20:01)	638	5093.1
	Skate Ski	8	8:29:12	49.92	(10:12)	80.34	(6:20)	138	1375.9
	Road Running	8	5:49:32	35.9	(9:44)	57.78	(6:03)	582	826.5
	Strength	10	4:25:00						775.0
	Roller skiing	5	4:12:09	28.26	(8:55)	45.49	(5:33)	692	671.0
	Trail Running	2	1:51:00	4.81	(23:05)	7.74	(14:21)	490	218.0
	Track workout	1	46:39	5.05	(9:14)	8.13	(5:44)	5	75.6
	Total	33	52:46:48	174.64		281.05		2545	9035.0
	[1-5]	33	52:26:38
averages - weight:160.3lbs

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Wednesday Nov 30, 2011 #

12 PM

Trail Running (Kingdom Valley) 1:05:00 2.73 mi (23:48 / mi) +244m 18:38 / mi

Around the trails checking out next year's earth moving. Then 4 reps up the hill.

Strength 40:00 [3]

Core, legs, arms 3 x 30
Pullups 10/10/12

Tuesday Nov 29, 2011 #

3 PM

Road Running 58:41 [3] 6.03 mi (9:44 / mi) +121m 9:10 / mi

Warm, snow sucking fog. So it's back to the roads.

Monday Nov 28, 2011 #

9 AM

Skate Ski intervals 1:12:00 11.43 km (6:18 / km) +7m 6:17 / km
shoes: Fischer RCS 1

No freeze overnight -- thaw! Pretty much obliterated trail with today's workout.

7 km to loosen up, then 10 x 20s uphill intervals. First 6 V1, rest V2. Found myself in much more aggressive body position during intervals and things clicked pretty well. Guess you have to occasionally push yourself.

Sunday Nov 27, 2011 #

9 AM

Skate Ski 1:04:26 [3] 11.41 km (5:39 / km) +15m 5:37 / km
weight:160lbs shoes: Fischer RCS 1

Light grooming to cut surface and smooth. Overnight temp 27. Still full cover in Fields with fair surface.

Mostly V1 with couple laps DP and no pole.

11 AM

Skate Ski 1:00:00 [3] 10.53 km (5:42 / km) +55m 5:33 / km
shoes: Fischer RCS 1

Took a break to let temp rise 5 degrees and soften surface. Slower but smoother. Only dragged along the W edges. May put up some snow fence to shade the area.

V1, V2, no pole, DP. Ankle flex. leg extension.

C • snow fence 3

Saturday Nov 26, 2011 #

9 AM

Skate Ski (Kingdom Valley ) 1:15:00 [3] 15.0 km (5:00 / km) +3m 5:00 / km

Groomed early and then skied before things got soft. Good cover and fair surface, just not enough pack to really groom things up. Worked on ankle flex and wgt shift.

Friday Nov 25, 2011 #

1 PM

Skate Ski (Kingdom Valley ) 30:00 [2] 3.61 km (8:18 / km) +50m 7:46 / km

Back home at lunch time. Groomed with the big guy over 6" transformed snow. Packed okay except on turns where the tracks chunked the snow. But did smooth everything else nicely. Will groom again in the morning with snowmobile and that will fill things in.

Then skied, but it was mid-30's and it wanted to be slow slush. So wait until later or the AM and have at it again. Got to pick up the tire in any case. And a piece of sheetrock for the new bedroom.

Thursday Nov 24, 2011 #

Event: Vermont ski-o training camp

9 AM

Road Running warm up/down 8:00 [2] 0.7 mi (11:25 / mi)

10 AM

Road Running race (Manchester Road Race) 36:24 [3] 4.75 mi (7:40 / mi)

No seeding, so started in the back. Actually, front row behind the rope for 40 min. Expected congestion for first mile, hopping around those walking after 200 yds and groups of 4 abreast. Then more dodging going up the hill for mile 2. Was able to cut loose on the long downhill coming down Porter St, and plenty of room for the last 2 miles. Nice to have lots of company for a run.

Lost probably a minute on the first mile, rest were about right. Will download splits later.

[Splits: 8.14, 8.29, 7.00, 7.07, 5.29 (3/4 mi)]

Road Running warm up/down 18:00 [1] 1.4 mi (12:51 / mi)

Cool down with Casey.

Wednesday Nov 23, 2011 #

5 PM

Skate Ski (Kingdom Valley) 1:11:44 [2] 9.79 km (7:20 / km) +5m 7:19 / km

Groomed out 10" new snow from last night. Let it set while I went to get a tractor tire reinflated and filled with salt water. Temp right at freezing and snow very wet, so didn't set at all. Skating was slow and boggy, but didn't punch thru. Unpacked stuff was mashed potatoes.

Tuesday Nov 22, 2011 #

1 PM

Road Running intervals (Rte 11) 31:00 [3] 3.0 mi (10:20 / mi) +31m 10:01 / mi
weight:160lbs

Easy run and then 2 x 400 up the shallow grade on 11.
1.46, 1.49

C • Training 9

Monday Nov 21, 2011 #

Strength 40:00 [3]

Legs, arms, core 3 x 30
Pullups 3 x 9
Side jumps 3 x 100

Sunday Nov 20, 2011 #

Event: NEOC: Blue Hills Traverse

11 AM

O - competition race (Blue Hills Traverse) 3:13:16 [4] 18.58 km (10:24 / km) +638m 8:53 / km

Nice day, nice course, good workout. Not the best nav: overshot to 5 and looped around the hills behind the control before I relocated off a stone wall. Lost 12 min there and all contact with the group I was running with. Solo thereafter, gradually catching up to a few people.

Pretty much even pace throughout, except when I was confused a couple times. Felt okay on the hills, even at the end.

8 PM

Strength 10:00 [3]

Side jumps x 300

Traverse - Splits

Saturday Nov 19, 2011 #

3 PM

Roller skiing (Rte 11) 50:00 [3] 6.81 mi (7:20 / mi) +130m 6:56 / mi
shoes: V2 Aero

Technique session. V1, V2, V2 alt and even some double pole.

Friday Nov 18, 2011 #

3 PM

Road Running (Chester) 59:39 [3] 6.01 mi (9:56 / mi) +120m 9:21 / mi

Chilly wind on bare legs. Stretching after cutting firewood.

Thursday Nov 17, 2011 #

2 PM

Track workout warm up/down 37:00 [1] 3.5 mi (10:34 / mi) +4m 10:32 / mi

Track workout intervals (6 x 400) 9:39 [4] 1.55 mi (6:14 / mi) +1m 6:13 / mi

Speed work in prep for T-day race. Started with slow turnover and gradually got things moving.
1:44
1:39
1:38
1:33
1:29
1:33

Roller skiing (Rte 103) 1:02:37 [3] 8.43 mi (7:26 / mi) +103m 7:09 / mi
shoes: V2 Aero

Immediately after, down and back 103. Mostly V2 and V2alt.
Had Niffles in for new bearings, so used Aeros stashed in car.

Wednesday Nov 16, 2011 #

5 PM

Trail Running hills (Kingdom Valley ) 46:00 2.08 mi (22:09 / mi) +246m 16:11 / mi

Hillbounding up Logging Rd. Raining, dark.

C • hillbounding in the rain, in the dark, in november 2

10 PM

Strength 10:00 [3]

Side jumps 3 x 100

Tuesday Nov 15, 2011 #

Strength 45:00 [3]

Core, arms, legs 3 x 30
Pullups 3 x 8
Side jumps 3 x 100

Monday Nov 14, 2011 #

12 PM

Roller skiing 45:00 [1] 4.56 mi (9:52 / mi) +15m 9:46 / mi

Deerfield with Alex. Technique drills.

6 PM

Strength 10:00 [1]

Balance: side shifts x 200

Sunday Nov 13, 2011 #

10 AM

Roller skiing hills (Mt Kearsarge) 49:32 [4] 3.46 mi (14:19 / mi) +444m 10:14 / mi
weight:161lbs

CSU hill climb. Me, a couple masters and Alex's horde of Jr's. Felt good, after I got going and over the "yikes, is it too early to quit?" (200m from the start). Could do a bunch more of this and it would probably good for my strength. Particularly if I V1'd to both sides and not just to the R strong side.

Saturday Nov 12, 2011 #

12 PM

Road Running (Chester) 1:00:12 [2] 6.02 mi (10:00 / mi) +123m 9:25 / mi

Easy run, blustery day.
Hill climb race tomorrow.

Friday Nov 11, 2011 #

Note

Time for first racking of this year's wine. Limited production since vines are still young and getting established. Fruity, fresh and crisp. Clarifying nicely. Acid high as expected right after primary fermentation, but this will mellow with a little bit of age. Should have about 4 bottles ready for Christmas.

Thursday Nov 10, 2011 #

Strength 40:00 [3]

Core, legs, arms 3 sets x 30
3 x 8 pullups

Wednesday Nov 9, 2011 #

3 PM

Road Running (Chester) 57:26 [2] 6.0 mi (9:34 / mi) +140m 8:56 / mi

Easy energy level. Body felt okay, if a bit tired.

Strength 10:00 [3]

Bounding exercises: single. double leg hops up the driveway, side-to-side skate hops. Russian box-type hops all the way up the driveway ditch -- anything that hurts this much must be good for you.

Tuesday Nov 8, 2011 #

5 PM

Roller skiing 45:00 [2] 5.0 mi (9:00 / mi)

Technique session with Alex in Deerfield. Good work on V1 and V2, and some V2Alt when I could remember that's what I was doing Glad I had a headlamp..

Monday Nov 7, 2011 #

Note

Actually ended up 2nd overall.

Covered 63 km and 4000 m climb.

C • Well done 2

Sunday Nov 6, 2011 #

O - competition race 11:00:00 [3] 30.0 km (22:00 / km)

Balance of rogaine.

Happy with results despite weather and being seriously underdressed. Lot to be said for running with a minimal load.

Glen and I ended up winning the Masters male along with the SuperVet class. Probably in the top 3 or 4 overall, but will no threat to take the overall win.

Will measure the distance travelled -- not a huge amount -- and the gazillions of meters of climb and add later.

Saturday Nov 5, 2011 #

Event: Get Lost!! in Henry Coe

11 AM

O - competition race (US Rogaining Champs) 13:00:00 [3] 33.0 km (23:38 / km)

Henry Coe Park south of San Jose, CA. Meet organized and design by Vlad. Nice venue, perfect contours on 1:20 map with 10 m interval.

Had start off in one corner, so had a second aid station with full food in the far middle of the map. Also took bags to this remote stop. Accordingly, I traveled very light, using my new 2 L Nathan running pack which has zilch storage. Nice and light load made the hill climbing sweet. Stashed my big headlamp and batteries in the drop bag, along with a light nylon jacket and other stuff.

Since the meet website assured us there was no chance of rain in the Bay area in November, I had no rain gear at all.

Needless to say, it started raining about 6 pm and kept on until well past midnight. Then the sky got perfectly clear for a few hours and the temp dropped to low 40's. On the exposed ridgelines it was really raw. At the first pass thru the aid station, I added all the clothes I had: 2 poly pro shirts, 2 uncoated nylon shells, 2 buff, a wool skull cap and extra socks to use as mittens. Unfortunately, the only thing I had for my legs were my o-pants, which are the ones with a mesh back. So I was really cold all night long. At least no cotton.

Had made good progress until the rain started up and it got dark and we were soaked thru (me particularly). After that had to keep moving or I was instantly hyperthermic. Interesting, as I managed to seriously violate all the rules I had for the winter school students and scouts. Keep thinking about our winter motto of "mumble, fumble, and stumble" as we watched people descend towards hypothermia. So kept moving and climbing a lot, and ate lots of energy food and hot stuff at the aid station.

Got a bunch of controls during the night, skipped the really dicey ones because we didn't want get stuck far out with no time to run in. Let alone hung up and frozen in a thicket of chaparral.

Sunday morning came after 12 hours dark and had about 4 hours to get in. More controls, easier in the daylight and better weather.

C • Wow 7

Friday Nov 4, 2011 #

Strength 30:00 [3]

Light workout 3 sets x 20.

Wednesday Nov 2, 2011 #

1 PM

Skate Ski (Green Mtn U High School) 1:15:02 [3] 10.14 km (7:24 / km)

Along the edge of the ball field, in shade all day. Enough cover for a 1/3 km loop. Alternated double pole, classic stride and no pole.

Tuesday Nov 1, 2011 #

12 PM

Skate Ski 1:01:00 8.43 km (7:14 / km) +3m 7:13 / km

Was moving equipment around in barn and had to get the snowmobile out of the way. Took it for a lap around the field, and the snow was pretty good. So another couple laps and packed trail for skiing today. Sunny and quite pleasant.

Road Running 20:10 [0] 2.0 mi (10:05 / mi) +47m 9:24 / mi

Came inside and Ruthie was heading out for a run. So short run before picking up 4 pairs of freshly stone ground skis at Zach's.

C • Stone ground 2

5 PM

Strength 30:00 [3]

Splitting firewood. Greg left me all the knarly ones.

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