Training Log Archive: kensrIn the 31 days ending Mar 31, 2008:
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Monday Mar 31, 2008 #
Skate Ski (Kingdom Valley Trails) 1:00:00 [3] 10.2 km (5:53 / km)
1" new wet snow this morning. Wax too cold and slow. Trail in good shape. Snowing hard when I started, temp just above freezing. Came across some huge turkey tracks crossing the dam. Very fresh; they were noticably blurred by falling snow when I came back 2 minutes later. No sign of the birds themselves, however.
Sunday Mar 30, 2008 #
Skate Ski (Kingdom Valley Trails) 1:11:00 [3] 14.2 km (5:00 / km)
Groomed everything this morning when the snow was cold (10F) and brittle. Then cut down a couple trees along the N edge of the field that were impinging on the stone wall. Once it warmed to 30F around noon, rewaxed with LF8 and skied. Beautiful clear, sunny day.
Snow groomed nicely, was smooth and compacted. Had a plastic texture in most areas, some sunny areas got wet towards the end. Working on technique lately, particularly on keeping my weight low on the turns and hills. Getting used to the feel. Notice the results especially on the tight skating corners. Still have a weak spot making the turn up to the shed, where Greg always picks up 20m on me.
Snow groomed nicely, was smooth and compacted. Had a plastic texture in most areas, some sunny areas got wet towards the end. Working on technique lately, particularly on keeping my weight low on the turns and hills. Getting used to the feel. Notice the results especially on the tight skating corners. Still have a weak spot making the turn up to the shed, where Greg always picks up 20m on me.
Road Running (Rte 11 hills) 49:35 [3] 4.6 mi (10:47 / mi)
weight:162lbs
Came in from skiing, changed, and went for a run with Ruthie and Casey. By now up to 40F. Easy run down Rte 11 and back, and then on my own up to the top of the hill and a loop around the old highway route. Focusing on a careful transition to running: no two days in a row, easy on the downhills, and trying to protect my knees from hard impact. Got the cardio from skiing, but not the specific muscle moves for running. Much harder on the body, by the way.
Note
Drank the first bottle (actually a pint jar) of Chateau Kingdom Valley with dinner tonight. From Seyval grapes planted maybe 2 zones too far north. This was the first year I let the grapes ripen on the 4 year old vines. Just a sampling of things too come. With global warming, this should be prime vineyard property once the coastline advances a few hundred miles.
By the way, the vintage left something to be desired -- can't effectively ferment a small quantity of must. But hey, you just keep trying and downing the results.
By the way, the vintage left something to be desired -- can't effectively ferment a small quantity of must. But hey, you just keep trying and downing the results.
Saturday Mar 29, 2008 #
Skate Ski (Kingdom Valley Trails) 55:00 [3] 10.5 km (5:14 / km)
Bombi fixed, minus a wheel; good enough for easy grooming. Did the fields and left the Pines for tomorrow. Temp dropped to 20F overnight, but snow didn't dry out very much. Maybe because of the brilliant spring sun. Skiing slow due to the soft snow; more likely because I had LF10 on the skis for the recent thaw.
Skate Ski (Tire Traction) 15:00 [4] 1.2 km (12:30 / km)
Decided to finish with a lap of the tire groomer. Two are much more difficult than one, or maybe the soft new snow adds more drag. Definitely a strength workout. Easy to pick up when you're faking a leg thrust -- you just stop dead.
Friday Mar 28, 2008 #
Road Running (Rte 11 hill) 40:20 [3] 4.2 mi (9:36 / mi)
6" wet snow; decided to let it chill and dry out before skiing on it. Ran Rte 11 down to end of straight back to top of hill.
Thursday Mar 27, 2008 #
Skate Ski (Kingdom Valley Trails) 52:00 [2] 8.1 km (6:25 / km)
Soft, slow. Dragging one tire worked okay, but left too narrow a smoothed trail. So now I have two side-by-side. Much better. Definitely a resistance workout.
Wednesday Mar 26, 2008 #
Skate Ski (Kingdom Valley Trails) 1:45:00 [2] 13.5 km (7:47 / km)
Warm and soft. Four long laps, including one in the woods on next year's ski-o tracks, and up to the end of the logging road. Then one lap in the fields pulling the tire to smooth everything out.
Tuesday Mar 25, 2008 #
Skate Ski (Kingdom Valley Trails) 51:00 [3] 10.0 km (5:06 / km)
Snow more workable today, but still rough, dirty in the woods. Needs grooming.
To that end, moved one of the center tires to the back end of the right side. Reassembly went okay with some persuasion by an 8# sledge. Still have to reconnect the tread. Will leave me missing one of the tires, but should be all right on the packed trail with light loads. Can insert the replacement wheel later.
To that end, moved one of the center tires to the back end of the right side. Reassembly went okay with some persuasion by an 8# sledge. Still have to reconnect the tread. Will leave me missing one of the tires, but should be all right on the packed trail with light loads. Can insert the replacement wheel later.
Monday Mar 24, 2008 #
Skate Ski (Randolph Center, VT) 1:20:00 [3] 12.7 km (6:18 / km)
On snowmobile trails after monthly staff meeting. Trails in good shape, seem to be regularly groomed. Several road crossings and a few good pitches like the logging road. Nice clear day.
Sunday Mar 23, 2008 #
Road Running (Cummings Rd +) 39:00 [3] 4.0 mi (9:45 / mi)
Chilly morning run with Casey.
Skate Ski (Kingdom Valley Trails) 1:25:00 [3] 12.7 km (6:42 / km)
No luck getting the snowmobile going. So grooming was 4 laps dragging a tire around the fields. Smoothed out the corn snow nicely, and knocked the crest off the frozen stuff. Alternated with laps around the Pines.
Saturday Mar 22, 2008 #
Skate Ski (Kingdom Valley Trails) 57:00 [3] 11.5 km (4:57 / km)
Back from Manchester and mom's 90th birthday party. Mini reunion with her sister from Ohio and family.
Sunny and just above freezing, but not warm enough for the sap to flow nor the tracks to soften much. So still rough skiing. Tommorrow will drag out the old snowmobile and see if I can get it to groom. That ought to be interesting.
Sunny and just above freezing, but not warm enough for the sap to flow nor the tracks to soften much. So still rough skiing. Tommorrow will drag out the old snowmobile and see if I can get it to groom. That ought to be interesting.
Friday Mar 21, 2008 #
Skate Ski (Kingdom Valley Trails) 39:00 [3] 6.75 km (5:47 / km)
Yesterday's sleet froze up solid, unfortunately with my skate tracks embedded. Can't groom as the track is off the Bombi. On the plus side, ordered 7 new tires from the tire factory.
Thursday Mar 20, 2008 #
Skate Ski (Kingdom Valley Trails) 1:00:00 [3] 10.0 km (6:00 / km)
Now that Tiomila training is taken care of, back to some skiing! Warm at 37F, snowing pretty hard and then sleet, too. Loose, ungroomed about an inch thick over good base. Really slow conditions. Got a little faster as sun dropped and so did temp to about 34F.
Wednesday Mar 19, 2008 #
Road Running (Cummings Rd +) 28:30 [3] 3.0 mi (9:30 / mi)
Reasons not to run today:
- 2 ft of perfectly good snow pack on trails, ready for skiing
- 32F and raining
- slush on roads from last night
Despite these perfectly valid arguments, was directed to run by my Tiomila coach living in southern climates, so Casey and I braved the elements for the workout.
- 2 ft of perfectly good snow pack on trails, ready for skiing
- 32F and raining
- slush on roads from last night
Despite these perfectly valid arguments, was directed to run by my Tiomila coach living in southern climates, so Casey and I braved the elements for the workout.
Weight Training 30:00 [4]
Full core, arms and legs 3 sets x 20 reps
Pullups 10, chinups 8
Pullups 10, chinups 8
Note
Finished boiling off first couple quarts of maple syrup. Sap running intermittently; waiting for some hot, sunny days and freezing nights.
Tuesday Mar 18, 2008 #
Skate Ski (Landgrove) 36:33 [4] 9.95 km (3:40 / km)
weight:163lbs
With Tom D at John Ogden's trails in Landgrove. Open fields with low rolling hills. Nice 2 km trail groomed around perimeter of field. Thawed and refrozen corn, somewhat soft surface but fast. Very flat light; hard to follow track as it was flush with surrounding snow.
Monday Mar 17, 2008 #
Skate Ski 52:00 [3] 11.2 km (4:39 / km)
Sunny and cool, below freezing. Trail didn't soften except on the slopes facing the sun. Hard and fast, but bumpy.
Didn't groom as the Bombi has a flat tire. Skied and then took off the tread and the wheel. Will find a new tire tommorrow.
Didn't groom as the Bombi has a flat tire. Skied and then took off the tread and the wheel. Will find a new tire tommorrow.
Sunday Mar 16, 2008 #
Hiking (Mt Baker (VT)) 2:30:00 [3] 7.5 mi (20:00 / mi) +650m 15:45 / mi
shoes: Mickey mouse boots
Snowshoe climb with Ruthie, Art/Gretchen and friends. Steady climb to open summit on the Long Trail. Broke off on the way down and headed by myself towards Griffith Lake. Trail disappeared and ended up on a relocated section with markers scuffed off the trees. Finally gave up and bushwacked down to another trail leading out from Griffith Lake and back to our approach route. Probably would have gone better if I bothered to bring a map and compass -- duh. Nice open forest.
Time for climb up only.
Time for climb up only.
Saturday Mar 15, 2008 #
Skate Ski (Mountain Top XC) 2:00:00 [2] 14.3 km (8:23 / km)
Day tour with Art and Gretchen. They were slow classic, so I was spurts of skate and wait. Snow soft and mushy. Pretty slow, but okay spring conditions.
Thursday Mar 13, 2008 #
Skate Ski (Kingdom Valley Trails) 33:30 [3] 7.0 km (4:47 / km)
Legs really tired today, no pop. Decided to take it easy as a recovery day.
Wednesday Mar 12, 2008 #
Skate Ski (Kingdom Valley Trails) 42:00 [3] 9.0 km (4:40 / km)
Mid 30's, soft corn. Good skiing for a couple laps, then it started to snow. Turned wet and sticky. Quit to rewax.
Skate Ski 46:00 [3] 10.0 km (4:36 / km)
Put on some HFBD8; much better on the new snow. Still a bit slower than earlier. Fast lap 4.03.
YTD 1115 km.
YTD 1115 km.
Tuesday Mar 11, 2008 #
Skate Ski (Kingdom Valley Trails) 50:00 [3] 11.4 km (4:23 / km)
Slightly warmer, still at freezing. Quick hit with the groomer, then skiing in the sunshine. Love this daylight savings time.
Fast granular surface. Lap 3.57
Fast granular surface. Lap 3.57
Monday Mar 10, 2008 #
Skate Ski (Kingdom Valley Trails) 38:00 [3] 8.0 km (4:45 / km)
Sunshine, temps high 20's. Enough warmth so I could drag the surface to some effect. Still hard frozen granular, but with a surface layer of corn snow.
Bit rough.
Bit rough.
Sunday Mar 9, 2008 #
Skate Ski (Kingdom Valley Trails) 24:00 [2] 4.75 km (5:03 / km)
Everything solid today. Ground it up with the Bombi, but still mostly frozen. Will need some sun and warmer weather for spring skiing.
Road Running (Cummings Rd) 25:00 [2] 2.0 mi (12:30 / mi)
Skiing didn't work, so tried a run. Legs really tired from yesterday; just used it as a chance to purge the toxins from my system.
Saturday Mar 8, 2008 #
Skate Ski warm up/down 10:00 [2] 2.0 km (5:00 / km)
Skate Ski race (Craftsbury Spring Fling) 2:07:05 [4] 30.0 km (4:14 / km)
Low 30's snow/rain overnight. Light rain started half way thru 1st lap, got steady on 2nd lap. Skis very fast first 5km, then okay, then seemed slow on the last 12 km. Was getting tired on the climbs on lap two, not helped by slower skis.
Splits:
10 km 39.39
15 km 21.03 1st half 1:00.42
25 km 44.24
30 km 21.51 2nd half 1:06.23
Surprised the last 5 km was pretty much the same both laps. Thought I lost the time at the very end.
Wax: LF7 / HF8 / FC8; structured 0.5 mm yesterday, 1.0 mm when I saw how wet the snow was; then brushed up the fluoro.
Analysis: wax was probably okay. Rilling was good until the snow got really soaked, then suction was a problem. Deeper structure in order, but really didn't want to lean on the skis too hard.
Splits:
10 km 39.39
15 km 21.03 1st half 1:00.42
25 km 44.24
30 km 21.51 2nd half 1:06.23
Surprised the last 5 km was pretty much the same both laps. Thought I lost the time at the very end.
Wax: LF7 / HF8 / FC8; structured 0.5 mm yesterday, 1.0 mm when I saw how wet the snow was; then brushed up the fluoro.
Analysis: wax was probably okay. Rilling was good until the snow got really soaked, then suction was a problem. Deeper structure in order, but really didn't want to lean on the skis too hard.
Skate Ski (Ski-O) 22:00 [3] 3.0 km (7:20 / km)
Adrian set a sample sprint around the center. By the time lunch rolled around, it was really raining and people were getting chilled. Don't think too many gave it a try. I got around half the controls and then the downpour started. Headed back to the car to get out of the wet, cold ski clothes. Fun course, but unfortunately not the right day.
Friday Mar 7, 2008 #
Skate Ski (Kingdom Valley Trails) 44:00 [3] 8.1 km (5:26 / km)
Warm and slushy. Easy skiing in the sun.
Thursday Mar 6, 2008 #
Skate Ski (Kingdom Valley Trails) 44:00 [3] 10.4 km (4:14 / km)
Rained last couple days. Today was clear and sunny, temp up to low 40's. First, tapped a few sugar maples and watched the sap gush out into the jugs.
Then groomed the trails, concerned they snow might be slush. But the 2' snow pack is solid and it groomed nicely. Let it sit for an hour and then got on it as the sun was going down. Suprised the surface had firmed and was very fast. Just one section sloping into the setting sun was slushy. Everthing else was fine. Will be frozen solid tommorrow morning, however. But that's spring conditions.
Then groomed the trails, concerned they snow might be slush. But the 2' snow pack is solid and it groomed nicely. Let it sit for an hour and then got on it as the sun was going down. Suprised the surface had firmed and was very fast. Just one section sloping into the setting sun was slushy. Everthing else was fine. Will be frozen solid tommorrow morning, however. But that's spring conditions.
Tuesday Mar 4, 2008 #
Weight Training 30:00 [4]
slept:2.0
Legs, core, wall wgts 3 x 20
Pull ups 7,8
Pull ups 7,8
Monday Mar 3, 2008 #
Note
Long travel day. Got into Hartford to discover my skis had gone a different route than the other bag I checked. Oversized, they didn't make the first commuter flight. When I arrived in Hartford, I had the standard wait for my regular bag. But the skis, tagged with a "Rush", apparently were sent on a more direct route than my trip via Seattle and Atlanta. Luckily I noticed the skis standing up in the baggage office as I walked by. They had already come in several hours earlier. So this was a case of the airline losing my bag, but getting it delivered before I could catch up. Nice anomaly of baggage service for a change.
Sunday Mar 2, 2008 #
Skate Ski warm up/down (Stake Lake BC) 1:10:00 [3] 11.0 km (6:22 / km)
Warm up around the lake, and then control pickup later.
Skate Ski race (Stake Lake BC) 1:31:00 [4] 20.0 km (4:33 / km)
Couple mistakes added about a km to my route. Overshot #10 as one of the side trails was not groomed and I missed counting it as I went by. Picked up the error when the trail started to head down off the hillside. Doubled back at that point. Also had an inefficient route into the finish control cluster; the trails were congested and not clear on the map, so I took a certain but longer route thru the finish and out to #13.
Very thin fresh snow on top of hard frozen granular. Not much, but enough to make the skiing fine. Right around freezing all day.
Good pair of races. Well worth the trip out to BC.
Very thin fresh snow on top of hard frozen granular. Not much, but enough to make the skiing fine. Right around freezing all day.
Good pair of races. Well worth the trip out to BC.
Saturday Mar 1, 2008 #
Skate Ski race (Sovereign Lakes BC) 1:07:00 [4] 18.0 km (3:43 / km)
In BC for the Canadian ski-o champs. Nice conditions. A pleasant surprise as it was raining all the way up from Vancouver yesterday evening, and bare ground at the bottom of the valley in Kalowna. But we headed up 1,300 m to Silver Star and the snow finally appeared. Good packed powder and plenty of depth in the woods, maybe a meter.
Good course, with plenty of competition on the long course 4. Got to see a fair amount of the trail network without just piling on the distance. Temp in the high 20's and very humid. Used HF wax and it worked well.
Good course, with plenty of competition on the long course 4. Got to see a fair amount of the trail network without just piling on the distance. Temp in the high 20's and very humid. Used HF wax and it worked well.
Skate Ski warm up/down 40:00 [3] 6.0 km (6:40 / km)
Warm up. Bag pickup after the race. Cut it short as a snow squall decided to move in and dump a quick inch or so.