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Training Log Archive: kensr

In the 30 days ending Nov 30, 2018:

	activity	#	time	miles		km		+m		load
	O - competition	3	27:07:25	52.4	(31:03)	84.33	(19:18)	2529		6328.3
	Skate Ski	10	16:38:44	75.55	(13:13)	121.58	(8:13)	2212		2996.2
	Classic Ski	4	6:30:48	26.39	(14:49)	42.47	(9:12)	617		1172.4
	Strength	8	5:55:00						7c	945.0
	Road Running	7	5:48:16	27.99	(12:27)	45.05	(7:44)	424		1037.3
	Trail Running	3	3:10:46	11.49	(16:36)	18.49	(10:19)	153		514.3
	Cross Training	1	1:00:00							120.0
	Hiking	1	1:00:00	2.4	(25:00)	3.86	(15:32)			60.0
	O-course Training	1	48:43	2.43	(20:03)	3.91	(12:27)	92		194.9
	Road Race	1	29:34	3.11	(9:30)	5.01	(5:54)			118.3
	Stairway to Heaven	2	14:58	0.25		0.41		60	2c	51.2
	Stretching	1	10:00
	Total	38	68:54:14	202.01		325.1		6086	9c	13537.8
	[1-5]	37	67:59:14
averages - weight:165.2lbs

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Friday Nov 30, 2018 #

7 AM

Road Running 27:30 [2] 1.69 mi (16:16 / mi)

Early in new snow.

9 AM

Skate Ski 1:54:00 [3] 11.67 km (9:46 / km) +193m 9:02 / km

Couple inches fresh snow on top of a couple inches groomed fresh snow. Hard work and slow skating.

2 PM

Classic Ski 2:20:00 [3] 16.48 km (8:30 / km) +274m 7:51 / km

Up to the top in good tracks. Up Paradise and down the Connector to Chaptik. Then nice long traverse and descent on Cross Mountain. Stop for a bottle of wine and ski up home in the dark.

Thursday Nov 29, 2018 #

9 AM

Skate Ski (Sovereign Lakes ) 3:03:00 [3] 22.37 km (8:11 / km) +619m 7:11 / km

Took the gondola to the top and down Aberdeen to Sovereign Lakes. Then out to Black Prince and back on Carl Wylie. Lunch then Gold Mountain to Silver Star. Around Bridle Path and in via the climb from the village.

C • Sovereign Lakes 2

3 PM

Classic Ski 1:28:37 [3] 10.48 km (8:27 / km) +180m 7:47 / km

Out on classics after some downtime. Light snow just below freezing. Start purple worked well with just a little icing at times. Good kick.

Started on the Sidewinder loop without too much light left. Hard to distinguish the correct junctions by the end. Then up on the lighted trail for the run back home, but somebody forgot to pay the electric bill and the lights were out. All uphill so no big deal in the classic tracks.

Good news is the power came back on at home after two days.

Wednesday Nov 28, 2018 #

9 AM

Skate Ski (Silver Star) 3:20:00 [3] 24.77 km (8:04 / km) +321m 7:35 / km

Around Sidewinder to the Mountain View cabin, noticed the door they have painted pink in memory of Marie Cat — her favorite color.

Then up to Paradise and on to the Captik cabin, then back down. Beautiful blue sky day, mid 20’s.

Tuesday Nov 27, 2018 #

8 AM

Stretching 10:00 [0]

9 AM

Skate Ski (Silver Star) 1:50:00 [3] 13.58 km (8:06 / km) +248m 7:25 / km

In BC for xc skiing. Plenty of snow, good conditions. From the village up to Paradise Camp. Fresh snowfall, loosely packed. Still coming down.

Staying in a house on the knoll over above the village. More work than expected to get back for lunch.

5 PM

Skate Ski 1:25:33 [3] 10.06 km (8:30 / km) +207m 7:43 / km

Around Sidewinder and then checking out routes to our mountain top castle.

Sunday Nov 25, 2018 #

9 AM

Road Running (Group run) 1:14:15 [4] 7.51 mi (9:53 / mi) +115m 9:26 / mi

Good run with Joe's training group. He's coaching them for a half marathon in the spring, but I'm just joining them for runs when I'm not skiing or racing. Did a series of 4 min pickups with recoveries in between. I'm slower than the others, but they looped around at the end of each pickup so we stayed together. Couple big hills made a challenge.

So did the weather which was a light drizzle at 34F. Biggest problem was the mist and then fog on my glasses. Should have worn my contacts for sure.

Saturday Nov 24, 2018 #

11 AM

Skate Ski (Kingdom Valley) 56:23 [3] 6.73 km (8:23 / km) +158m 7:30 / km

Fields, Pines, upper trails. Snow good, setting nicely.

Stairway to Heaven hills 6:15 [4] +60m
1c

Skate. Another shot at Stairway, more solid conditions today.

1 PM

Skate Ski 50:45 [3] 6.92 km (7:20 / km) +41m 7:07 / km

More after lunch in the fields.

Friday Nov 23, 2018 #

10 AM

Hiking (Fells) 1:00:00 [1] 2.4 mi (25:00 / mi)

Hike with Dan and Kate and the guys plus G and Lynn settling off some of yesterday’s dinner.

4 PM

Skate Ski (Kingdom Valley) 50:28 [3] 6.1 km (8:16 / km) +60m 7:53 / km

Back late afternoon. Groomed the trails including wiping out some postholing left by a hunter going across the upper land. Snow firm and grooming nicely.

Temp high teens and snow ran fine. Loops with a headlamp around the fields and Pines.

Thursday Nov 22, 2018 #

8 AM

Road Running warm up/down 9:00 [2] 0.55 mi (16:22 / mi)
ahr:122 max:138

Road Race race 29:34 [4] 3.11 mi (9:30 / mi)
ahr:157 max:180 weight:164lbs

T-day 5K. Quite cold, 6F with a modest headwind on the way back. Layered up with heavy tights and wind pants over the top, couple layers on torso but just thin polypro long sleeve and shell, so light on the arms. Ski gloves and lobster mitts. About right overall but not balanced. Thick clothing made it hard to run seriously. A little warm at the end and took off the gloves.

Fun, brisk run. Good turn-out for such a cold morning, maybe 100.

And Ruthie was 46th in 33 min.

Wednesday Nov 21, 2018 #

1 PM

Skate Ski (Kingdom Valley) 46:00 [3] 4.0 km (11:30 / km) +109m 10:07 / km
ahr:105 max:131

Groomed upper trails for skate, chainsawed 3 downed trees across the trails. Skied a couple hours later, but snow was still soft and slow.

Stairway to Heaven 8:43 [3] 0.41 km (21:16 / km)
1c

First ski up this season. To the lower cone, not groomed above that.

Tuesday Nov 20, 2018 #

9 AM

Strength (Trainer) 1:10:00
1c

Stretch, plyos and jumps, some strength.

More snow today, maybe 5” so far.
13” ytd

4 PM

Classic Ski (Kingdom Valley) 52:11 [3] 5.3 km (9:51 / km) +42m 9:29 / km

Snowed all day, but a bit above freezing and nothing additional accumulated. Set a classic track in the fields and did some loops, chased by our neighbor's dog who was having a great time trashing the track. Oh well, it's just snow and will groom back before it freezes solid tomorrow night.

Monday Nov 19, 2018 #

Strength (Snow!) 20:00 [3]
1c weight:166lbs

Grooming, winter changeover dumping the backhoe to make room for the blower. Firing up the Bombi and trying out the new plow. Worked okay, but the snow is warm and what dropped off the roof is concrete. Made a big mess of the (former) grass around the doors. Moved some piles with the front loader.

The workout part was shovel cleanup after all that. Sorting the snow from the dirt and leveling the deposits. The compacted wet snow weighed a ton.

Sunday Nov 18, 2018 #

Event: Blue Hills Traverse

11 AM

O - competition race (Blue Hills Traverse) 3:01:25 [3] 16.74 km (10:50 / km) +449m 9:33 / km

Excellent weather, chilly, a little snow on the ground.

Felt good but not running fast. Legs a little off from skiing yesterday. Slow enough to be clean except for leg to 19. Climbed over the first spur and looked for the control until I realized I was on the wrong hill. Then the right hill but was totally confused by the jumble of boulders on top of the spur. Lost confidence until I saw Steve catch up, whom I had left behind a few controls back. Probably blew 5 minutes on this.

Nice course by Jeff. Lots of areas I had not seen before. Thanks for all the work!

Traverse - Splits

Saturday Nov 17, 2018 #

1 PM

Skate Ski (Craftsbury) 1:42:35 [3] 15.39 km (6:40 / km) +256m 6:09 / km

Craftsbury open -- 25 km! Good natural snow this past week. Everything rolled and then groomer dragged. Usual early season bumpiness. Deep classic track, no dirt, although I was skating.

Warm snow right about freezing. Just had CH10 summer wax which was a little slow today. Got there in the afternoon following a morning workshop up near Canada. Crowd thinning out, must have been really busy in the morning. But with all these trails open, so much better than when the gerbil track of man made snow loops around the fields.

Eased into it focusing on technique. Can tell the stretching is making a difference. More ankle rock, which I need badly, and some knee flex.

Fun way for the season to get going!

Friday Nov 16, 2018 #

11 AM

Classic Ski (Kingdom Valley) 1:50:00 [3] 10.22 km (10:46 / km) +121m 10:10 / km

Same storm, a little later, dropped 5-6" snow overnight. High moisture, but temp in the low 20's so it was okay. Rolled the trails to set up a base, then skied a few hours later. Skied classic because the tires that make up the roller leave ridges that are annoying to skate. Will drag them flat once the snow sets.

Started on klister left on the skis from last year, but that was grabby with the temp now in the low 30's. Put some violet hard wax on top, but it was gooey and iced badly. Dumped those skis and used another pair with CH10 summer wax and VR45 kick. Worked just fine.

Lots of loops around the fields and the pines. Good start to the season.

Thursday Nov 15, 2018 #

7 AM

Road Running (Newport) 1:02:24 [2] 4.17 mi (14:58 / mi) +46m 14:28 / mi

Clear, calm, chilly @ 0F. Crunchy roads.
More snow tonight.

Wednesday Nov 14, 2018 #

7 AM

Road Running (Newport) 45:12 [2] 2.91 mi (15:32 / mi) +42m 14:52 / mi

Yesterday's snow froze up overnight at 13F. On sidewalks pretty well cleared. Ran half way to the North Pole (45 degrees N) and back. Windy and chilly.

8 AM

Strength 10:00 [3]
1c

Dumbbell rows, presses, deadlifts, curls. Leg lift flags.

Monday Nov 12, 2018 #

10 AM

Trail Running (Grafton) 26:47 [3] 2.0 mi (13:23 / mi)

Down to Townsend to see a Husqvarna dealer for parts, then stopped at Grafton Ponds on the way back. Covered some of the trails and then off to exercise class.

12 PM

Strength (Exercise class) 50:00
1c

Pretty intense session with Mallory, who keeps the mix going between cardio and strength. Felt pretty good today. Only stumbled on the pushups and burpees, which I do my best to generally avoid due to shoulder issues.

4 PM

Strength 30:00 [2]

Moved half a cord to the basement and restacked. Much more to go.

Sunday Nov 11, 2018 #

Note

Results from the Stockville race last weekend.

C • Photos 2

8 AM

Road Running long (Reservoir Rd) 1:36:09 [4] 9.03 mi (10:39 / mi) +158m 10:06 / mi
ahr:146 max:171

Group run at moderate effort. So much easier to hold a pace when you've got company. Brisk head wind going out, sweet on return.

11 AM

Strength (Trainer) 1:10:00
1c weight:165lbs

Then a session with Adam. Roll, stretch, wgts, battle ropes
Plyo's with ladders, jumps, skater jumps

6 PM

Note

Craftsbury is making snow. Yeah!

C • Osceola opened Sunday 4

Friday Nov 9, 2018 #

11 AM

Trail Running warm up/down 8:09 [2] 0.4 mi (20:22 / mi) +23m 17:20 / mi

O-course Training (Day 2) 48:43 [4] 3.91 km (12:27 / km) +92m 11:09 / km

Rerun of the 2017 brown course with the leaves mostly down. Flowed pretty well, although the map copy I used was a little fuzzy and 1:10, making details hard to decipher. That led to confusion at 7 where I think I cut in too soon. That control is always hard for me to nail down.

Trail Running 49:50 [2] 2.17 mi (22:58 / mi) +131m 19:20 / mi

Went back out to tape a couple controls missing any marker.

Sunday - Brown X - Splits

Wednesday Nov 7, 2018 #

4 PM

Trail Running (Newport) 1:46:00 [3] 6.92 mi (15:19 / mi)
ahr:110 max:125

Ran over to some local ski trails and explored there. Then dropped down to the rail trail and did some more. Strong, gusty wind off Lake Memphremagog.

Legs were stiff this morning, but relaxed this evening for a casual run.

Tuesday Nov 6, 2018 #

6 PM

Strength 35:00 [3]
1c

In the motel exercise room.
Dumbbells for deadlifts, rows, squats, presses, Bulgarian squats, sliders
Flags, lunges, squat jumps

Monday Nov 5, 2018 #

4 PM

Road Running 33:46 [2] 2.13 mi (15:51 / mi) +63m 14:31 / mi
weight:166lbs

Lazy stretch-out. Felt good. A little stiff this morning, fine once I got on the road.

Sunday Nov 4, 2018 #

4 AM

O - competition race (Stockville day 2) 9:59:00 [4] 18.0 mi (33:17 / mi) +830m 29:06 / mi

Got maybe 4 hrs sleep and dry socks (luxuries for a rogaine). Off an hour before daybreak. Got the feet wet crossing the creek at the first control, oh well. Then climbing and crossing areas with trails questionably mapped, or not mapped, or not existing.

Good planning, aggresssive running and navigation.

For 1st place overall. Not bad for a couple geezers!

C • Congrats! 8

Saturday Nov 3, 2018 #

Event: The Stockville

8 AM

O - competition race (The Stockville day 1) 14:07:00 [4] 24.0 mi (35:18 / mi) +1250m 30:23 / mi

Two day rogaine in upstate PA with Charlie Leonard. Great and friendly organization by Abby and Brent from Rootstock Racing.

Been raining constantly all week (17” since beginning of September) so all the creeks were way up. In fact, we had dozens to cross, including a km up a raging creek with beautiful but deadly rapids and waterfalls. The crossings were mostly knee deep or less, but a couple were deeper and scary. Fast water and slippery footing.

Good selection of route choices and options to skip. Lots of climb and views from the escarpment looking down the valleys.

Finished the day 11 min overtime, got a waiver due to a poorly mapped section around the last and mandatory control. In good position for day 2.
____

Added gps track for the part of day before battery went dead.

Thursday Nov 1, 2018 #

9 AM

Strength (Trainer) 1:10:00
1c

Stretching and mobility before long 2 day race this weekend. Then some agility drills.

C • stockville 4

2 PM

Cross Training (Kingdom Valley) 1:00:00 [2]

Sickle bar cutting briars along secondary ski trails. Still would like to make another pass on the upper trails by the Tea House. Some drizzle, but didn't really notice it.

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