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Training Log Archive: kensr

In the 31 days ending Dec 31, 2009:

	activity	#	time	miles		km		+m	load
	Skate Ski	22	35:28:00	178.27	(11:56)	286.89	(7:25)		5367.0
	Roller skiing	2	4:06:18	29.64	(8:19)	47.7	(5:10)		380.3
	Strength	3	1:30:00						240.0
	Road Running	2	1:20:40	8.0	(10:05)	12.88	(6:16)		124.7
	Trail Running	1	1:01:00	2.6	(23:28)	4.18	(14:35)		183.0
	Total	29	43:25:58	218.51		351.65			6295.0
averages - weight:163.3lbs

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Thursday Dec 31, 2009 #

11 AM

Skate Ski 53:00 7.79 km (6:48 / km)

Groomed, then skiing as the snow started falling. About an inch and half by the time we were done.
Got Bombi fired up and broke the treads free from being encased in ice.

Skate Ski 1:10:00 11.26 km (6:13 / km)

Maybe 2" new snow, unpacked. Smoothed out a lot of bumps and covered pine needles and stuff. Slow, but easy skiing. Worked on balance and even thrust. A few intervals chasing Greg and playing cat and mouse in the Pines.

Wednesday Dec 30, 2009 #

Skate Ski (Blueberry Hill XC) 1:08:00 [3] 10.0 km (6:48 / km)

Morning with Greg; still cold at 8F, but no wind. Fresh snow groomed, but not consolidated. Generally good conditions. Some good extended hills; broke them up into 3 min intervals. Working on wgt transfer and timing.

Skate Ski 1:08:00 [3] 11.2 km (6:04 / km)

After lunch around Hogback a couple times. More hill intervals.

Tuesday Dec 29, 2009 #

Skate Ski (Kingdom Valley Trails) 1:55:00 [3] 18.0 km (6:23 / km)
weight:164lbs

Wicked cold single digits with sharp wind. Hard to keep moving; felt stiff all session. Did some drills and tried a fast lap, but not much success.

C • Enduring cold 2

Monday Dec 28, 2009 #

Skate Ski (Kingdom Valley Trails) 1:00:00 [3] 7.4 km (8:06 / km)

Inch or so new snow. Stuck to hard stuff left from yesterday's rain. Laps and a few drills. Snow pretty wet and slow.

Skate Ski 1:00:00 [3] 8.5 km (7:04 / km)

Groomed, then around Pines and Fields. Opened up additional secondary trails in the Pines, so were scurrying around in little circles. Ended up with dp and no pole laps under (ocassional) moonlight.

Sunday Dec 27, 2009 #

Note

Rest day. Trip to see mom. Rain all day, but freezing up in the evening. More snow forecast for tomorrow; still have full solid cover.

Saturday Dec 26, 2009 #

Skate Ski (Kingdom Valley Trails) 1:55:00 [3] 17.6 km (6:32 / km)

Laps in the Fields and Pines with Greg. Mostly L2/L3, including playing cat and mouse on the narrow trail network in the Pines. Then exploring possible s-trail above the S field. Then a few more laps and some dp and V1 drills. Technique critique and some useful things to remember by Greg: ankle flex (always), dp knee bend, elbow position. Getting better with wgt transfer and lower body position.

Friday Dec 25, 2009 #

12 PM

Skate Ski (Kingdom Valley Trails) 45:00 6.34 km (7:06 / km)

Grooming and then laps with Greg; some with Samantha, too.

2 PM

Skate Ski warm up/down 1:13:00 [3] 12.7 km (5:45 / km)

3 PM

Skate Ski (ski-o) 17:00 [3] 2.9 km (5:52 / km)

Greg set some sprint courses:
1.29 km - 8.39
1.61 km - 8.49

Thursday Dec 24, 2009 #

Skate Ski (Kingdom Valley Trails) 1:30:00 [3] 16.7 km (5:23 / km)

Chasing Greg and Kenny around the homestead.

Wednesday Dec 23, 2009 #

Skate Ski (Kingdom Valley Trails) 1:02:00 [3] 9.8 km (6:20 / km)

Easy ski; trails hard. Mix of techniques with 20s pickups. Wgt shift, long stroke on V2.

Tuesday Dec 22, 2009 #

Skate Ski (Kingdom Valley Trails) 1:23:00 [3] 15.0 km (5:32 / km)
weight:163lbs

Groomed fields trail. Warm up 20 min and then specific strength drills on rolling terrain.
6 x 1 min each V1 L/R, single stick, double pole, no pole, marathon skate.

Monday Dec 21, 2009 #

Skate Ski (Kingdom Valley Trails) 1:01:00 [3] 10.4 km (5:52 / km)

Around the Pines to loosen up. Then laps and drills in the fields. Trail rough and hard, so practice for adverse conditions. Did short intervals up hill by shed, rather than long ones planned. Logging road good for long intervals, but not when partially groomed at night. Some V1, V2 and no poles, and then focusing on low body position and ankle flex.

Balance #2; no core due to funky shoulder from fall last week.

Sunday Dec 20, 2009 #

Skate Ski (Kingdom Valley Trails) 50:00 [2] 7.4 km (6:45 / km)

Easy day. Lap around the trails, then some hill drills in the field under the lights.

Saturday Dec 19, 2009 #

Skate Ski (Kingdom Valley Trails) 2:00:00 [3] 15.0 km (8:00 / km)
weight:165lbs

More grooming, then a tour of the trails. Did a couple laps up the Logging Road, which turns out to be great for hill drills. Working on ankle flex and wgt shift. Some no pole and double pole across the top trail.

The downhills are getting better as I groom the trails wider. However, the snow is coarse granular, which is really slick; a typical descent leads to exuberant excess in short order.

Balance #1.

Friday Dec 18, 2009 #

Skate Ski (Kingdom Valley Trails) 55:00 [3] 7.5 km (7:20 / km)

Some grooming and then skied just before dark. Gradually getting all the trails in shape. Widening them each in turn. Got a new battery for the Bombi, but haven't put in a hard core effort to get it started. Luckily, the snowmobile has enough guts to groom up the hill, even if it can only handle 4' at a time.

Thursday Dec 17, 2009 #

Skate Ski (Kingdom Valley Trails) 45:00 [2] 5.1 km (8:49 / km)

Night, 3F, windy; hard frozen semi-groomed trail. Really tired from travel, so couldn't get into workout. Did a few intervals, but mostly just loosened up the legs.

Did run into this guy today; must have dropped something under the car:

MonkeyWannaVW

C • thats awesome! and the car... 1

Wednesday Dec 16, 2009 #

Road Running (Montpelier) 22:00 [3] 2.0 mi (11:00 / mi)

Early morning run; cold and breezy at 16F, a little fresh snow. About one layer short on the clothing.

Tuesday Dec 15, 2009 #

Strength 30:00 [2]

On the road. Core #1, balance #2.

Sunday Dec 13, 2009 #

Skate Ski (NENSA clinic) 4:05:00 21.0 km (11:40 / km)

Another day at the Trapps clinic. Classic with Bob Gray; skate with Justin Freeman. Then some more hill work with Rossi guys and free skiing to wrap up. Discovered that using proper technique takes a lot less energy on the hills. Guess I'll have to keep at it.
Very good quality; and yes, I did take notes.

Saturday Dec 12, 2009 #

Skate Ski (NENSA clinic) 4:00:00 20.0 km (12:00 / km)

Trapps clinic. Mix of classic and skate. Good coaching and lots of drills; some interval work (hills). Pretty good cover, but a few rocks and roots. More tomorrow.

Friday Dec 11, 2009 #

Skate Ski (Kingdom Valley Trails) 1:25:00 [3] 12.2 km (6:58 / km)

Groomed this morning with snowmobile and roller. Tried skiing later, but not good. Dragged groomer and trails were much better. Most are only 4-5' wide, so hooked a few tips and face planted, too.

Thursday Dec 10, 2009 #

Strength 30:00 [3]

Home late; waiting for temp to drop and snow to set up so I can groom.
Core #2, balance #2.
Still easy on the pullups: 2x 5

Wednesday Dec 9, 2009 #

Note

Rest day -- heavy snowfall from early morning on. Warmed and misted some rain at dusk, but still left us with 12" heavy snow. Perfect base for trails; temp to drop next few days.
Tried plowing drive without putting chains on truck, managed to get it crosswise with butt in ditch. Some maneuvering and got it extracted. Then applied the chains.

Tuesday Dec 8, 2009 #

Skate Ski (Kingdom Valley Trails) 1:08:00 [1] 10.4 km (6:32 / km)

Rest day tomorrow instead of today. Last laps on scruffy cover. But no fear, snow tonight. Mix of dp, no pole, V1, V2. Tired.

Monday Dec 7, 2009 #

Skate Ski (Kingdom Valley Trails) 1:30:00 13.1 km (6:52 / km)

Drills 5x 1 min each double pole, single stick, V2, no pole, marathon skate. V1 recovery between drills, working on timing. Warm up/ cool down 20 min.

Sunday Dec 6, 2009 #

Skate Ski (Kingdom Valley Trails) 1:30:00 [1] 9.6 km (9:22 / km)

4" snow yesterday afternoon/evening. Groomed 1/2 km near field with roller behind snowmobile. Result was 90% white and compact, balance green but slippery. Not enough cover in the woods; far field wet.
Drills, mostly dp and V1.

Saturday Dec 5, 2009 #

10 AM

Roller skiing long (Weston loop) 3:09:18 23.44 mi (8:05 / mi)
weight:161lbs shoes: V2 Aero

Andover=>Londonderry=>Weston=>Andover loop with Alex. Good long ski with plenty of constructive technique discussion. Just a few yahoos sailed by headed to the Weston dump (Saturdays are big social events at VT dumps!). Started snowing on the grind up Terrible Mtn to Andover. Came down the hill plastered with snow.

Friday Dec 4, 2009 #

Road Running (Chester) 58:40 [1] 6.0 mi (9:47 / mi)

Home at sunset; too late for roller skiing. So did Chester loop easy L1/L2.

Thursday Dec 3, 2009 #

Note

Dec 3-6 Masters xc training camp at Rangeley, ME -- cancelled!

Roller skiing (Rte 11) 57:00 [3] 6.2 mi (9:12 / mi)

Lots of drills -- 30 sets x 1 min. Mix of V1, V2, double pole, no pole, single stick. Felt solid today, particularly hitting V2 with good tempo. Warmup 12 min; dark at end, no cool down.

Wednesday Dec 2, 2009 #

5 PM

Trail Running intervals (Kingdom Valley Trails) 1:01:00 [3] 2.6 mi (23:28 / mi)

Hillbounding 3 sets of 6 x 30 sec L4 up the logging road; 30 sec recovery, 6 min between sets. Warm up/ cool down 33 min. In the dark, but had the DealExtreme headlamp, which is doing fine.

Strength 30:00 [3]

Core #2, balance #3. Skipped the arms as L elbow was strained doing pull ups and splitting wood the other day.

Tuesday Dec 1, 2009 #

Note

Rest day. Heavy rain Wed night/Thurs -- Rangeley camp washed out.
More roller skiing...
Signed up today for clinic at Trapps next weekend; maybe snow by then.

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