Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 31 days ending Dec 31, 2002:

activity	#	time	miles		km		+m	load
Cross Training	7	15:00:00	2.0		3.22			1920.0
Skate Ski	11	10:44:00	44.24	(14:33)	71.2	(9:03)		1853.0
Hiking	1	4:10:00	7.2	(34:43)	11.59	(21:35)	800	750.0
Weight Training	8	3:00:00						695.0
Road Running	3	1:32:10	11.0	(8:23)	17.7	(5:12)		257.5
Off Trail Running	1	42:00	3.0	(14:00)	4.83	(8:42)		126.0
Total	25	35:08:10	67.44		108.54		800	5601.5

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Tuesday Dec 31, 2002 #

Skate Ski 30:00 [1] 2.0 km (15:00 / km)

Just at freezing; snow very wet and soft. Repacked track, especially pole track. Once temp drops it will set up fine. Should have some more light snow tomorrow night. 73

Monday Dec 30, 2002 #

Skate Ski 31:00 [2] 3.0 km (10:20 / km)

A few laps around the home trails at dusk with headlamp.
Conditions still good, but thaw and rain forecast for tomorrow. 71

Sunday Dec 29, 2002 #

Hiking (Camel's Hump, VT) 4:10:00 [3] 7.2 mi (34:43 / mi) +800m 25:49 / mi

Snowshoe climb with Dan and Greg. Mostly clear, 16F and windy on top.

Saturday Dec 28, 2002 #

Skate Ski (Grafton Ponds) 2:40:00 [3] 18.0 km (8:53 / km)

Good conditions with well groomed packed powder surface.
Mid 20's; used purple for kick.

Friday Dec 27, 2002 #

Cross Training (Snowshoeing) 2:00:00 [2] 2.0 mi (1:00:00 / mi)

Breaking trail with Greg to pack out the xc ski tracks. Covered a couple miles including a route up over the top of the backyard hill. Will be interesting on skis.

Skate Ski 45:00 [2] 3.0 km (15:00 / km)

Setting track on various trails packed out this morning.

Thursday Dec 26, 2002 #

Cross Training 2:00:00 [3]

Downhill skiing at Okemo on 26" of new powder.
All day, but just counting 2 hrs of heavy powder and moguls.

Wednesday Dec 25, 2002 #

Skate Ski 55:00 [3] 8.2 km (6:42 / km)

Local xc in fields -- 15 laps classic @ .55km. Snow starting to come down hard by end.

Weight Training 5:00 [4]

Pullups 10
wall wgts 2 x 25

Tuesday Dec 24, 2002 #

Cross Training 1:30:00 [2]

Hauling and splitting firewood. Hope it dries out fast in the basement.
Supposed to go downhill skiing today, but everybody except Greg and me got sick on last night's moose roast.

Monday Dec 23, 2002 #

Cross Training 4:00:00 [2]

Felling, cutting and splitting firewood.

Sunday Dec 22, 2002 #

Skate Ski (Prospect Mtn) 2:40:00 [4] 22.0 km (7:16 / km)

Training w/Kenny, Dan, Greg and Tom Wolski. Classic skiing (lots of double poling) with skating sneaked in occasionally.
Neeed about another 2 months with the wall wgts.

Saturday Dec 21, 2002 #

Skate Ski 15:00 [2] 1.5 km (10:00 / km)

3 laps around backyard with the guys.

Friday Dec 20, 2002 #

Weight Training 45:00 [4]

Pull ups 12 / 6 / 6
Bench press, squats, wall wgts, curls 3 sets

Wednesday Dec 18, 2002 #

Cross Training (Downhill Skiing) 1:30:00 [2]

Half day with new skis at Okemo with G and Lynn. Cruising trails with no obstacles; fast and smooth runs. Found one section with moguls; will have to practice these again.

Monday Dec 16, 2002 #

Road Running (Rte 11 Chester) 32:30 [3] 4.0 mi (8:08 / mi)

Road not bad for night running -- 8' plowed shoulders.

Sunday Dec 15, 2002 #

Cross Training 2:00:00 [2]

Cutting and splitting firewood. Used chain saw this time.

Saturday Dec 14, 2002 #

Weight Training 20:00 [3]

Pull ups 2 x 5
Wall wgts 4 x 35
Bench press 2 x 12

Thursday Dec 12, 2002 #

Skate Ski 50:00 [2] 2.5 km (20:00 / km)

Snowshoeing to pack 10" of new wet snow; then skiing to set track.

Weight Training 10:00 [4]

Wall wgts -- heavy 2 x 25
Pull ups 10

Tuesday Dec 10, 2002 #

Road Running (Dallas) 40:40 [3] 5.0 mi (8:08 / mi)

Along Trinity River levee and thru industrial section of town.

Weight Training 35:00 [4]

Circuit of wgt machines
Crunches x 5 sets
50 flights of stairs

Monday Dec 9, 2002 #

Weight Training (Dallas) 30:00 [4]

Various wgt machines plus another 5 sets of stairs.

Sunday Dec 8, 2002 #

Road Running (Dallas) 19:00 [2] 2.0 mi (9:30 / mi)

Morning run followed by first of several runs up 10 flights to room.

Saturday Dec 7, 2002 #

Skate Ski (Grafton Ponds X-C) 24:00 [3] 4.0 km (6:00 / km)

2 ft of packed man-made snow. Bit chunky and fast, but still good. Great for skating.

Friday Dec 6, 2002 #

Skate Ski 38:00 [2] 3.0 km (12:40 / km)

Morning tour. Picked up another inch or so. Did the field loops a half dozen times as well as the N woods loop. Woods are still scratchy; need more cover. Some of the downhills in the woods lead to tight turns in front of stone walls, which may require rethinking the trail layout.

Cross Training 2:00:00 [2]

Hand sawing a tree and hauling the wood back to the house.
Next time I'm going to use the chain saw and a sled.

Thursday Dec 5, 2002 #

Skate Ski (Fields course) 36:00 [3] 4.0 km (9:00 / km)

Just an inch of new snow, but enough to make good skiing on existing base. Nice kick with purple wax. Used headlamp as it was after dark -- worked ok in fields, but not sure about going down hills on trails.
8 x 500m circuits, once without poles.

Weight Training (Quick wgts) 5:00 [3]

1 set Bench presses
9 pull ups
Wall wgts are perfect for poling strength.

Wednesday Dec 4, 2002 #

Off Trail Running (Back yard hill) 42:00 [3] 3.0 mi (14:00 / mi)

Nigth run on snow. Used LED headlamp with about 15' visability. Snow helped reflect and increase light, but still inadequate for navigation. Nice crust base. Lots of game tracks. Bit chilly -- 15F -- and clear.

Monday Dec 2, 2002 #

Weight Training (Bench, squats, crunch) 30:00 [4]

Got 1/2 ton of free wgts compliments of Boston, so now can do some serious work.
Wall wgts 4 x 25 double, diagonal 70#
Bench 2 x 8
Squats 2 x 15
Leg extension 2 x 25
Pull ups 9/5
Crunches 10 x 18 sec iso

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