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Training Log Archive: kensr

In the 30 days ending Nov 30, 2014:

activity # timemileskm+mload
  Skate Ski7 9:29:24 43.57(13:04) 70.12(8:07) 6021331.6
  Trail Running7 5:31:45 15.35(21:37) 24.7(13:26) 536572.8
  Road Running7 5:22:43 25.04(12:53) 40.3(8:01) 615956.6
  Strength6 3:05:00650.0
  O - competition2 1:42:33 5.2(19:43) 8.37(12:15) 66410.2
  Hiking2 1:25:14 2.91(29:17) 4.68(18:12) 3785.2
  Road Race1 30:34 3.07(9:57) 4.94(6:11) 23122.3
  Total27 27:07:13 95.14 153.11 18784128.7

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Sunday Nov 30, 2014 #

8 AM

Skate Ski (Kingdom Valley) 1:13:00 [2] 10.07 km (7:15 / km) +33m 7:08 / km

Snow right at freezing with a plastic feel. Should change wax -- a little slow. Just around the fields shooting some video with Kate.
Knee sore every time I do a lunge = skating not lovely.
8 PM

Note

Great to get early start on season with November skiing. Today temp was pushing 40 and snow got too soft after noon to ski, but there's still good cover in the fields. If it makes it through tomorrow's thaw, I should be able to continue for a few more days.
No apparent damage after skating 70 km this week, although it took icing and ibuprofen at times to cut the resulting discomfort. Leg is frustratingly weak, no power. A day or two of rest, then more skiing or strength work. Craftsbury masters camp in two weeks; first races at Xmas.

Saturday Nov 29, 2014 #

8 AM

Note

10F this morning, clear and crisp. Groomed up the mountain last night to set up some of those trails. Got high up, hit a wet patch at a seep and lost the groomer drag. Discovered that when the video image went dead. Backtracked, replaced the shear pin, and off we went again. Will groom the Ridge trail today.
Way, way ahead of past seasons. Likely not to last (this is what I'd be happy with at Xmas), so enjoying the snow while we have good skiing!
11 AM

Skate Ski (Kingdom Valley) 1:19:32 [2] 7.14 km (11:08 / km) +155m 10:03 / km

Snow firmer, cold and a little slow. Around with Kate, Dan and Ruthie. Then groomed with the snowmobile.
2 PM

Skate Ski 1:45:07 [2] 14.24 km (7:23 / km) +35m 7:17 / km

Scooping snow onto a few thin patches. Then field laps no pole and double pole and some V2.

Friday Nov 28, 2014 #

12 PM

Skate Ski (Kingdom Valley) 1:01:15 [3] 7.4 km (8:16 / km) +62m 7:57 / km

The Fields and Pines with the rest of the crew. Sunny in the 20's, snow still a little soft. Good skiing.
Lap no poles, another double poling.
3 PM

Skate Ski 1:26:30 [3] 9.99 km (8:39 / km) +45m 8:28 / km

A little cooler as the sun dropped and snow set up.

Thursday Nov 27, 2014 #

8 AM

Road Running warm up/down 9:18 [1] 0.59 mi (15:45 / mi) +39m 13:03 / mi

9 AM

Road Running race (Springfield T-day race) 29:15 [4] 3.14 mi (9:19 / mi) +82m 8:37 / mi

5K race with extra distance this year to round it up. Up as in up and down a big hill right at the finish. Roads covered with patches of icy slush, made footing a little tricky. Fortunately the race started and finished next to the Hospital emergency room, so no fears if a slip and rip happened.

All went well and times were slow, but fun none the less.

Road Running warm up/down 11:05 [1] 0.57 mi (19:27 / mi) +34m 16:26 / mi

3 PM

Skate Ski (Kingdom Valley) 45:00 [3] 4.65 km (9:41 / km) +45m 9:14 / km

Groomed the 10" new snow and let it set. Still soft, but skied with Dan and Kate and enjoyed the lower trails. Regroom tomorrow and also set trail on the upper mountain.
Then fine turkey dinner with G and Lyn and Kate and Dan.
C • satellite view 3

Wednesday Nov 26, 2014 #

8 PM

Note

Snow! Getting a major early season Nor'easter dump. So far 8" on the ground and still coming. Plowed out driveway after work so I could then get the car up (no snow tires; well, got them sitting in the back of the car).
Groomers ready to go.

Tuesday Nov 25, 2014 #

1 PM

Hiking (Brookside) 55:14 [1] 1.41 mi (39:11 / mi) +37m 36:16 / mi

Hiking through Chester forest in the middle of town. Planning to cut a hiking trail on the 14 acre parcel.

Sunday Nov 23, 2014 #

11 AM

Road Running 1:04:13 [3] 5.27 mi (12:11 / mi) +118m 11:24 / mi

Along rail trail with Ruthie and then a half mile up the Spencer Hollow hill.

Strength 20:00 [3]

One set on the machines. 8 pullups. Knee sore.
Ice afterwards.

Saturday Nov 22, 2014 #

1 PM

Skate Ski (Craftsbury) 1:59:00 [2] 16.61 km (7:10 / km) +227m 6:42 / km

Skiing! On man made and natural cover. Mostly on fast solid natural cover. Many trails groomed and very skiable. Thin pack, so surface mirrored all the bumps underneath. But no rocks or sticks, so that was fine.

Knee wobbley at first and weak on hills, as expected and feared. Birkie will be a long 50 km. But settled in and relaxed and skiing went well. Focused on some technique drills -- no pole, double pole; nothing fast. Enough of a workout for day one.

Ran into Melanie and Kroom as I finished up. They were double poling the showshoe trails. Happy to see that.

New lodges are nice. Room to change and even took a shower afterwards -- real luxury.

Friday Nov 21, 2014 #

8 AM

Hiking 30:00 [1] 1.5 mi (20:00 / mi)

Morning hike with Casey up to the Ridge trail. Nice early preseason cover, maybe trace of snow over 50% of the trails. New grass is good. Need a couple inches of real snow and we'll be skiing.
3 PM

Trail Running hills (Kingdom Valley) 1:06:17 [3] 3.02 mi (21:57 / mi) +169m 18:42 / mi

Lap around the ski trails.

Thursday Nov 20, 2014 #

5 PM

Strength (Rec center) 50:00 [4]

2 sets x 20 reps on machines
extension 10# L, 50# R, L actually feeling better
8 finger tip pullups
wrist rolls 5#
elliptical 10 min

Monday Nov 17, 2014 #

3 PM

Road Running (Rail trail) 27:23 [3] 2.3 mi (11:54 / mi) +22m 11:34 / mi

Ruthie wanted to hit the exercise machines, so she talked me into a trip to the rec center. I went for a run first to warm up. We got an inch of snow last night and now it was raining at 34 degrees. Not much warming up, but good anyway.

Strength 25:00 [4]

So on the machines at a slightly higher wgt than yesterday, one set each at 20 reps. Then on the elliptical, but knee hurt a little after 5 min and stopped.

Sunday Nov 16, 2014 #

1 PM

Road Running 1:17:28 [3] 4.61 mi (16:48 / mi) +153m 15:14 / mi

Down and back up to top of hill, then into woods and back on ski trails.

Strength (Rec center) 20:00 [4]

Quick to rec center before it closed. Quick 20 reps on each machine, with an extra 10# on each.
5 finger pullups, but elbow started to hurt, so stopped.

Friday Nov 14, 2014 #

2 PM

Strength (Rec center) 40:00 [3]

Time on machines and then 10 min on the elliptical for some climbing.
8 pullups using fingertips, better for elbow.

Thursday Nov 13, 2014 #

8 AM

Road Running 41:33 [3] 4.02 mi (10:20 / mi) +96m 9:37 / mi

Good nights sleep, cup of coffee and I felt like a run. Checked out the solar panel monitor to see they were starting to crank out power and then off. Felt like moving well, first time like that in a long time. Some knee pain, so didn't want to push for the full 6 mile Chester loop. Down the road and then back past home to the top of the hill on the highway. Think the hard run-ins last weekend finally opened up some leg muscle enthusiasm. Also been inspired by Unbroken, a great runner's story from WW2.
7 PM

Note

Racked this year's home vineyard product. Exactly 3 gal into a new carboy plus enough for one glass to sip. Dry, fruity and a little of the bite of young wine. Into the fridge to chill for a few months and precipitate tartaric acid.

Monday Nov 10, 2014 #

2 PM

Road Running 1:02:28 [3] 4.54 mi (13:46 / mi) +71m 13:08 / mi

Added some climb up Spencer Hollow Rd. Lots available there, will just have to go up farther.

Strength 30:00 [3]

Then some good work on the machines. Also 6 pullups on the finger tips; supposed to put less strain on the elbow.

Sunday Nov 9, 2014 #

8 AM

Trail Running warm up/down 19:21 [2] 1.0 mi (19:21 / mi)

9 AM

O - competition race (Troll Cup) 45:41 [4] 3.91 km (11:41 / km) +36m 11:10 / km

Day 2 Brown. Interesting course, had to pay attention. Did okay with compass and pacing, but not exactly on. Lost a minute or so on 4, 8 and finally 12 getting ready to finish. Again pushed hard on the run-in and that was a good sprint.
C • Good running 2
11 AM

Trail Running warm up/down 1:23:00 [1] 3.3 mi (25:09 / mi) +26m 24:34 / mi

Cool down to car and back, and then control pickup and back to car.

Brown - Splits

Saturday Nov 8, 2014 #

Event: NEOC: 2014 Troll Cup
 
9 AM

Trail Running warm up/down 1:00:00 [1] 3.0 mi (20:00 / mi) +19m 19:37 / mi

Warm up, cool down, plus another mile back home on the ski trails with Casey.
10 AM

O - competition race (Townsend Forest) 56:52 [4] 4.46 km (12:45 / km) +31m 12:20 / km

Trial run at the Troll cup. Primary objective was to be sure of my footing and not make any slips. Leg made it through okay, although I could feel a pull on the quad a couple times.

Pretty clean run, except for 8 where I let myself get pushed to the R by thick vegetation. Stopped at my pace count and swung south. Hit the stone wall segment 130 m north, figured out my position and on to the control. Lost 4 min due to thick stuff I was going through and the relocation.

Brown - Splits

Wednesday Nov 5, 2014 #

4 PM

Trail Running hills (Kingdom Valley) 43:16 [2] 2.11 mi (20:30 / mi) +143m 16:56 / mi

Trails at dark with headlamp. Even widened and with the super light, not likely to ski up high in the dark -- quite tricky. Gps track is a hoot, way off with a couple extra loops.

Sunday Nov 2, 2014 #

4 PM

Trail Running hills (Kingdom Valley) 45:51 [2] 1.92 mi (23:53 / mi) +180m 18:29 / mi

On some ski trails.

Saturday Nov 1, 2014 #

10 AM

Road Race race (Perkinsonville 5K) 30:34 [4] 3.07 mi (9:57 / mi) +23m 9:44 / mi

Saw a note for a local 5K in yesterday's paper, so gave it a shot for a bit faster workout. Half was on a nature trail. That was twisty and lumpy, but fortunately it was a small turnout and not crowded. Legs still slow but felt good to actually get winded.

Trail Running warm up/down 14:00 [1] 1.0 mi (14:00 / mi)

Warm up and cool down.

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