Training Log Archive: kensrIn the 31 days ending Jan 31, 2010:
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Sunday Jan 31, 2010 #
Skate Ski warm up/down 1:00:00 10.0 km (6:00 / km)
Warm up / cool down around the start area. Then off with Greg picking up controls on the west side of the map.
1 PM
Skate Ski race (Bear Valley) 1:13:57 [4] 15.11 km (4:54 / km)
Ski-O Blue Day 2 -- Off track on way to first control at a junction of 8 trails. Not quite mapped correctly and picked the wrong one; had to backtrack and jump off to bushwack over to the right trail. Lost few minutes there.
Rest was okay, although felt tired grinding up some of the climbs.
Rest was okay, although felt tired grinding up some of the climbs.
Saturday Jan 30, 2010 #
Skate Ski race 1:29:18 [4] *** 16.4 km (5:27 / km)
Blue ski-o course. Mix of groomed ski trails and rough snowshoe tracks. Snow good, wax okay: HF8/FC8/Holmenkol paste fluoro.
A poor route choice, some distance penalty and an extra hill cost a minute. Then a missed junction and a couple hundred meters before I discovered error and turned around. Went back to where I could bushwack over to the right trail; 3 min lost. Generally felt okay; still a little set back on the hills from altitude, but not bad.
A poor route choice, some distance penalty and an extra hill cost a minute. Then a missed junction and a couple hundred meters before I discovered error and turned around. Went back to where I could bushwack over to the right trail; 3 min lost. Generally felt okay; still a little set back on the hills from altitude, but not bad.
Skate Ski (Bear Valley CA) 25:00 [2] 2.5 km (10:00 / km)
Warm up and wax check.
Skate Ski warm up/down 30:00 [3] 5.5 km (5:27 / km)
Out one of the trails with the condo crew (Greg, Scott, Jon, Donatas) to cool down, but ended up pushing a bit at times for fun.
Friday Jan 29, 2010 #
Skate Ski (Tahoe Donner) 1:14:00 [3] 17.8 km (4:09 / km)
Chasing Greg around Euer Valley. Mostly flat, except climbing back out of the valley, but fast and relaxed.
Valley bottom is wide with trails along each side and copses of trees in the middle. Perfect terrain to groom mazes of interconnecting narrow trails. Lots and lots and lots. This is a World Cup ski-o venue for sure.
Valley bottom is wide with trails along each side and copses of trees in the middle. Perfect terrain to groom mazes of interconnecting narrow trails. Lots and lots and lots. This is a World Cup ski-o venue for sure.
Thursday Jan 28, 2010 #
12 PM
Skate Ski (Tahoe XC) 1:24:00 [3] 16.0 km (5:15 / km)
Warm up and then and a tour around course for next Sunday. Good deep snow, well groomed on major trails.
Skate Ski warm up/down 45:00 [1] 5.0 km (9:00 / km)
Scouting around some secondary trails in the woods.
Then borrowed snowmobile and groomed some narrow mazes to make the map interesting.
Then borrowed snowmobile and groomed some narrow mazes to make the map interesting.
Tuesday Jan 26, 2010 #
Skate Ski (Kingdom Valley Trails) 49:20 [3] 10.0 km (4:56 / km)
Trails survived yesterday's deluge. Snow pack absorbed and drained off 2" rain; set up overnight. Still have 100% coverage of about 8". Groomed the Fields with three passes and ended up with good granular surface. Fast despite using my unwaxed 30 year old Kneissls.
Monday Jan 25, 2010 #
Note
Rest day/rain day.
Sunday Jan 24, 2010 #
Skate Ski (Grafton Ponds) 2:40:00 23.0 km (6:57 / km)
Ski-O for Bill Koch kids. Setting stands, hanging controls, checking course, cleaning up. Lap around 3 km advanced course no pole to pick up controls. Then some more just to stretch out.
Had about 30 kids and parents give it a try.
Had about 30 kids and parents give it a try.
Saturday Jan 23, 2010 #
11 AM
Skate Ski (Grafton Ponds) 2:20:00 [2] 24.0 km (5:50 / km)
Course setting for Bill Koch League ski-o tomorrow. Tried to keep the level of difficulty modest, as these are all younger kids. Then I saw some 10 year olds doing 360's off bumps in front of the base lodge on their xc skis...
Friday Jan 22, 2010 #
Skate Ski (Kingdom Valley Trails) 1:03:00 [3] 10.3 km (6:07 / km)
Easy ski. Finally cold; groomed 4" from early in the week. Has fine granular texture. Used new radio controlled track setter to lay down some classic tracks. Lets me raise and lower the setter without stopping the groomer and leaving a bump in the trail. Made a first pass across the secondary trail connecting porcupine loop and logging road, without groomer. Canted side-hill on that one.
Skied around the network; snow fast and slick.
Skied around the network; snow fast and slick.
Wednesday Jan 20, 2010 #
Skate Ski (Catamount Trails) 1:13:00 [3] 11.5 km (6:21 / km)
Night skiing around Catamount in Burlington. Hard lumpy surface with chopped up powder on top, pretty fast, but uneven. Don't know why they hadn't groomed; snow was nice and solid.
Skied some laps around the lighted network, then did some more out on one of the unlit trails. Nice thing about the super headlamp, it doesn't make much difference; my light is much stronger than theirs. Back trail was smoother and quite good. But the lumpy trail was practice for typical race conditions, so it was okay, too.
L elbow felt fine, which was surprising as it bothered me even this morning as I got up.
Skied some laps around the lighted network, then did some more out on one of the unlit trails. Nice thing about the super headlamp, it doesn't make much difference; my light is much stronger than theirs. Back trail was smoother and quite good. But the lumpy trail was practice for typical race conditions, so it was okay, too.
L elbow felt fine, which was surprising as it bothered me even this morning as I got up.
Tuesday Jan 19, 2010 #
Strength 20:00 [2]
Easy core set. Skipped the arms, as L elbow is sore from overuse and needs rest. Snow still wet, so didn't groom, either.
Monday Jan 18, 2010 #
Skate Ski (Kingdom Valley Trails) 45:00 [3] 4.7 km (9:34 / km)
weight:161lbs
4" wet snow overnight. Want to let it chill and dry out before grooming, so skied classic and set my own track. Used Extra Blue to no avail; reminded me why I hate to ski fresh snow at freezing temp.
Sunday Jan 17, 2010 #
2 PM
Skate Ski (Kingdom Valley Trails) 1:02:00 10.0 km (6:12 / km)
Recovery day. Desultory warm up and some simple drills. Then 6 x 20 sec flat out sprints, 2:40 recovery, which actually went well. Just skied the Fields loops and took off when I got to the next trip time.
Temp mid-30's, surface soft, but solid underneath. Maybe a few inches more tonight.
Temp mid-30's, surface soft, but solid underneath. Maybe a few inches more tonight.
Saturday Jan 16, 2010 #
11 AM
Skate Ski (Woodstock XC) 1:19:00 17.9 km (4:25 / km)
With Ruthie skating on the flats. Just above freezing, but snow was firm and dry early in the day.
Unfortunately, there were occasional thin and even bare patches. This could easily have been fixed with a shovel and some energy. Groomers need to get out of their piston bully's once and a while and do a little snow moving -- this can make a huge difference in the trail. That's what I like about Prospect and Craftsbury -- the guys work hard, by hand as necessary, to keep trails in the best possible shape (almost got run over couple years ago by a pickup truck at Craftsbury that was hauling snow down the trail to cover some spring exposure).
Unfortunately, there were occasional thin and even bare patches. This could easily have been fixed with a shovel and some energy. Groomers need to get out of their piston bully's once and a while and do a little snow moving -- this can make a huge difference in the trail. That's what I like about Prospect and Craftsbury -- the guys work hard, by hand as necessary, to keep trails in the best possible shape (almost got run over couple years ago by a pickup truck at Craftsbury that was hauling snow down the trail to cover some spring exposure).
Skate Ski 41:00 8.0 km (5:08 / km)
After lunch, more with Ruthie and then off on my own.
Skate Ski tempo 3:38 [4] 1.16 km (3:08 / km)
Mixed in some pickups. This was a longer interval at race pace.
Friday Jan 15, 2010 #
Note
Rest day.
Thursday Jan 14, 2010 #
Skate Ski (Kingdom Valley Trails) 1:06:00 [2] 12.6 km (5:14 / km)
weight:162lbs
Conditions ended up good. Specific strength: 3 sets 10 min double pole and 10 min no pole.
Balance #2.
Balance #2.
Wednesday Jan 13, 2010 #
Skate Ski (Kingdom Valley Trails) 1:02:00 [3] 12.0 km (5:10 / km)
Firm and fast, perfect packed powder conditions. Fairly easy laps with 30 sec pickups. Worked on low body position across bumpy areas; helped improve balance. Good day for long glide and wgt shift.
Likely off tomorrow due to schedule and maybe weather.
Likely off tomorrow due to schedule and maybe weather.
Tuesday Jan 12, 2010 #
Skate Ski intervals (Kingdom Valley Trails) 1:15:00 12.2 km (6:09 / km)
weight:162lbs
Perfect firm packed powder snow. All trails groomed and fast.
Did 6 x 3 min V1 intervals on upper mountain trails. Most had at least half up one of the approach hills. Felt good. Last was a loop around the Fields at 4.32. Cool down no poles.
Core 10 min, balance #1.
Did 6 x 3 min V1 intervals on upper mountain trails. Most had at least half up one of the approach hills. Felt good. Last was a loop around the Fields at 4.32. Cool down no poles.
Core 10 min, balance #1.
Monday Jan 11, 2010 #
Skate Ski (Kingdom Valley Trails) 1:10:00 [1] 10.0 km (7:00 / km)
Easy recovery skiing with Dan from work. Trip around the trails and then in the Fields letting him try some skating.
On our tour, stopped to look at the Porcupine Caves. He says, "what's that behind the bush?" Out waddles a fat porcupine, which then plops down the hole into the cave ten feet from us, certainly in no hurry nor concern.
On our tour, stopped to look at the Porcupine Caves. He says, "what's that behind the bush?" Out waddles a fat porcupine, which then plops down the hole into the cave ten feet from us, certainly in no hurry nor concern.
Sunday Jan 10, 2010 #
Skate Ski (Trapp Family Lodge) 52:00 [1] 4.6 km (11:18 / km)
Easy skating with Ruthie.
Skate Ski 1:15:00 [3] 14.8 km (5:04 / km)
Lap around the 7.5 km course and then cruising the trails.
Saturday Jan 9, 2010 #
Skate Ski (Trapp Family Lodge) 2:55:00 [3] 24.9 km (7:02 / km)
Day touring at Trapps. Ruthie up for Catamount Ladies clinic. I did a couple laps up to the cabin, and around the mountain. Very cold;
blue LF6 wasn't working at 5F, so switched skis. Luckily had another pair with Start green, so those were okay.
blue LF6 wasn't working at 5F, so switched skis. Luckily had another pair with Start green, so those were okay.
Skate Ski 1:40:00 [3] 14.9 km (6:43 / km)
Afternoon did the 7.5 km race loop. Really convoluted and wrapped around itself. Quite open and easy to navigate; no nasty downhills or turns. Lots of interconnects. This would make a good ski-o venue.
Wednesday Jan 6, 2010 #
Note
(sick)
Late day, no skiing. Too bad, since conditions are perfect. Also trying shake the cold before the weekend.
Tuesday Jan 5, 2010 #
Note
Picked up Peltonen skis and super light Exel poles at the Alpina warehouse today. The skis have NIS plates, so whoops, that means new NNN bindings and boots, too. At least I'll be able to steal Greg's skis now.
4 PM
Skate Ski (Kingdom Valley Trails) 1:06:00 10.21 km (6:28 / km)
weight:162lbs
Recovery day. Some flurries on track, but still in good shape. Have chest cold coming in, so wore an extra layer and skied easy. Thought for the day was ankle flex. Lots of tracks up around porcupine caves, some had good sized canine paws.
Monday Jan 4, 2010 #
3 PM
Skate Ski (Kingdom Valley Trails) 50:15 [0] 10.6 km (4:44 / km)
Good snow; trails packed well. Warmups, then 3x 5 min intervals L4.
Skate Ski 26:25 [3] 4.5 km (5:52 / km)
Drills for wgt shift and glide, then cool down.
Sunday Jan 3, 2010 #
2 PM
Skate Ski 2:15:00 17.0 km (7:56 / km)
Snow all day. Groomed, picked up another 2" while skiing.
Field laps, some 3 min intervals, then into the Pines and up the Hill with lots of 10-20 sec bursts with recovery.
Then explored a few possible hillside trail routes with no success. Finished with a bunch more laps in the Fields thru the new snow cover.
Field laps, some 3 min intervals, then into the Pines and up the Hill with lots of 10-20 sec bursts with recovery.
Then explored a few possible hillside trail routes with no success. Finished with a bunch more laps in the Fields thru the new snow cover.
Saturday Jan 2, 2010 #
12 PM
Skate Ski (Kingdom Valley Trails) 1:15:00 [2] 10.1 km (7:26 / km)
weight:164lbs
New snow overnight, 4"; groomed everything with Bombi and full width groomer. Skied right away, so surface was still soft and slow. Up and around upper trails.
Ran into neighbor touring on his snowmobile. Found where coyotes had taken down a deer last night; he spotted crows fighting over the intestines in his back field. No sigh of the rest of the carcass.
Ran into neighbor touring on his snowmobile. Found where coyotes had taken down a deer last night; he spotted crows fighting over the intestines in his back field. No sigh of the rest of the carcass.
Friday Jan 1, 2010 #
Skate Ski (Kingdom Valley Trails) 1:03:00 [2] 12.02 km (5:14 / km)
New light snow, mostly ungroomed after hitch pin sheared.
Skate Ski 52:00 9.14 km (5:41 / km)
Afternoon, groomed everything after fixing shear pin in hitch. Two race pace interval laps, and one trip up the logging road hill at speed. Snow groomed out firm and smooth.