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Training Log Archive: kensr

In the 31 days ending Mar 31, 2011:

	activity	#	time	miles		km		+m	load
	Skate Ski	23	30:41:36	207.36	(8:53)	333.71	(5:31)	3734	4904.6
	Strength	7	5:00:00						900.0
	Road Running	5	3:30:42	21.39	(9:51)	34.42	(6:07)	409	454.0
	O-course Training	2	3:21:31	11.73	(17:11)	18.88	(10:41)	165	604.5
	Total	35	42:33:49	240.48		387.01		4308	6863.1
averages - rhr:46 weight:159.7lbs

3:46

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Wednesday Mar 30, 2011 #

Strength 45:00 [3]

In hotel tonight, so used exercise room for usual core, arms, legs 3 x 30 rep. Plus planks and legovers.

Tuesday Mar 29, 2011 #

Skate Ski (Kingdom Valley Trails) 52:00 [2] 10.5 km (4:57 / km)

Spring snow. Field trails still okay, but thin.

Monday Mar 28, 2011 #

10 AM

Skate Ski hills (Prospect) 2:40:00 30.25 km (5:17 / km) +636m 4:47 / km

Since it was a holiday (?) for us, headed down to Prospect and skied with Tom W. Conditions were perfect hard packed powder, every thing open and groomed right up to the top of the mountain.

Did go up to the top, then laps up around Chickadee. Was going for 10, but really felt wiped on number 7. Stopped humping the hill at that point, as my form was going crappy.

Nice skiing, back next weekend. They'll stay open as long as there's snow, and at this point there's plenty.

Sunday Mar 27, 2011 #

9 AM

Road Running warm up/down 21:00 [1] 2.0 mi (10:30 / mi) +29m 10:03 / mi

O-course Training race (Ansonia CT) 1:06:49 [3] 5.82 km (11:29 / km) +165m 10:04 / km

More training weekend. Handicapped race in good New England forest. Found it hard to run in rough forest and hillsides this early in season.

5 PM

Skate Ski (Kingdom Valley Trails) 43:00 [2] 7.58 km (5:40 / km) +24m 5:35 / km

Home late afternoon in time for a little skiing. Felt tired and cold (this is spring?) and quit rather early.

Mass Start - Splits

Saturday Mar 26, 2011 #

Event: WCOC New Haven Training Weekend

O-course Training (Osbornedale SP CT) 34:47 [3] 2.62 km (13:17 / km)

Control picking, WCOC training.

O-course Training 49:45 [3] 3.55 km (14:01 / km)

Line-O. Went pretty smooth.

O-course Training (Yale) 50:10 [3] 6.89 km (7:17 / km)

Sprint on Yale campus. Much fun running down 32 controls.

Friday Mar 25, 2011 #

Skate Ski (Kingdom Valley Trails) 58:00 [2] 11.0 km (5:16 / km)

A few hill sprints, but mostly tooling around on the spring snow.

Thursday Mar 24, 2011 #

6 PM

Skate Ski (Kingdom Valley Trails) 56:43 [2] 11.36 km (5:00 / km) +8m 4:59 / km

Field trails still okay, but thin around the edges in the usual spots. Another week?

Wednesday Mar 23, 2011 #

11 AM

Skate Ski (Kingdom Valley Trails) 58:13 [2] 10.16 km (5:44 / km) +37m 5:38 / km

Over slight crust from Monday's storm. Not too smooth, but okay for a quick workout. More snow expected tonight, then will need to touch up the grooming.

Continuing to work technique. Knees in, ankles forward, aggressive stance. Short intervals hammering hills. Legs feeling a little tired; good distance this week.

5 PM

Road Running (Chester) 53:35 [3] 6.03 mi (8:53 / mi) +118m 8:23 / mi
weight:159lbs

Felt loose from skiing at lunch, so went for a run after work. Decided if I'm going to bother running, I might as well run as fast as I can. Which at this moment isn't very fast, but much better than just going out and jogging up and down. Pressed the downhill segment, and fought it out coming back home. Quite happy with this time so early in the spring.

Tuesday Mar 22, 2011 #

11 AM

Skate Ski (Trapps) 3:10:04 [3] 31.1 km (6:07 / km) +878m 5:21 / km

New heavy snow. Well groomed, but not yet set. So slow in the morning and better later on after hoards of snowshoers packed it down three abreast.

Over the top past the cabin and a screamer coming down the Haul road. Then back up Oslo and around Hare for a good tour. Ended with a lap around the FIS race trail. Fine except for guys on snowmobiles pulling tanks of maple sap to the sugar house.

Monday Mar 21, 2011 #

6 PM

Skate Ski (Kingdom Valley Trails) 1:25:50 [2] 10.5 km (8:10 / km) +73m 7:54 / km

Wet snow all day. Maybe 4" heavy cover. Groomed and covered up all the junk on top of the trails, filled in some thin spots.

Started out picking up the sap jugs. Everything was maxed out; collected 13 gal. Boiled down over the weekend and finished off a gal of syrup. Very high sugar content. Had expected to end up with half that, but boiling point kept going up, even with plenty of liquid left. Finally stopped it at 221F. Was probably done at 218F (7F over water boiling point). But fine result. Half pint is already missing.

So skiing, too. Kind of slow, but not slushy. Just really high moisture content and sticky. Temp at freezing, would be no fun to wax for classic in these conditions. I stopped to pick up some sticks and had snow stuck to the ski bottoms. And that's with flouro glide wax on the skis. Not your usual kick wax.

C • boiling sap 21

C • Also Boiling 3

Sunday Mar 20, 2011 #

10 AM

Skate Ski (Viking) 2:39:33 [2] 22.21 km (7:11 / km) +361m 6:39 / km

Felt tired from yesterday. Just as good, as conditions weren't particularly good. Groomed near side of road with drag, and scraped the surface. In the woods the trail was rough and covered with pine needles. In the field towards Loki it had groomed really well. Did 6 laps around the River loop. Then went across the road, and the trails there had not been groomed at all. Still frozen and rough from yesterday's traffic. Some really thin areas.

Got back to the base area, took a break, and then went out on the near side for another 9k.

C • Luckey You 2

5 PM

Strength 45:00 [3]

Core, arms, legs 3 x 30
Pullups 3 x 10, may be ready to add another 2 per set
Added wall wgts 3 x 10 plus another 20

Saturday Mar 19, 2011 #

9 AM

Skate Ski long (Prospect) 2:51:00 33.27 km (5:08 / km) +553m 4:45 / km

With Tom and Jan at Prospect. Groomed last night and trails froze overnight, leaving hard granular surface. Softened a little during the day, but only in direct sunlight. Made things fast and somewhat skittish.

Working more on technique. Did 10 hill intervals: 8 times up Chickadee and twice straight up the hill from the coat rack. Pushed hard each time.

Took a short break after an hour to warm up, and another an hour later for lunch.

Friday Mar 18, 2011 #

3 PM

Road Running (Chester) 57:58 [2] 6.03 mi (9:37 / mi) +129m 9:01 / mi
weight:160lbs

Really hot sun. Snow soft, even early in the morning, so decided to go for a run around Chester. Felt good for entire trip. Wind gusty. Snow melting fast.

Thursday Mar 17, 2011 #

6 PM

Skate Ski (Kingdom Valley Trails) 1:00:29 [2] 10.1 km (5:59 / km) +5m 5:58 / km

Warm, early evening. Trail firm with soft layer on top. Pretty slow. Worked technique, particularly knee forward and turn in on skating turns.

Wednesday Mar 16, 2011 #

Skate Ski (Kingdom Valley Trails) 50:00 [2] 7.0 km (7:09 / km)

Thin cover of wet, sloppy snow. Mid 30's. Not great skiing.

Tuesday Mar 15, 2011 #

7 PM

Skate Ski intervals (Kingdom Valley Trails) 52:00 11.23 km (4:38 / km) +5m 4:37 / km

Late start. Collected sap -- nice run today, 1 gal per tap -- then out skiing after dark. Temp had dropped and snow set. Conditions fast. Two fast laps at 4.02 and 4.03.

Monday Mar 14, 2011 #

8 AM

Skate Ski (Kingdom Valley Trails) 1:15:00 [3] 15.03 km (4:59 / km) +4m 4:59 / km
weight:161lbs

Mix of granular conditions, right around freezing. Some double pole, some no pole. Two fast laps at 4.21. Hit hills on last laps with extra vigorousity for good results. Need more of that.

C • more skiing 3

5 PM

Strength 35:00 [3]

3 sets x 30
pullups 3 x 10
no planks

Sunday Mar 13, 2011 #

Skate Ski (Kingdom Valley Trails) 1:10:00 [2] 11.1 km (6:18 / km)

Just barely froze overnight. Slushy corn, slow. Sun came out and was pleasant, but snow got more shloppy.

2 PM

Road Running (Rte 11) 37:10 [2] 3.33 mi (11:10 / mi) +64m 10:33 / mi

Easy run with Casey and Ruthie.

Saturday Mar 12, 2011 #

Skate Ski (Kingdom Valley Trails) 40:00 [2] 5.2 km (7:42 / km)

Back in VT. Lost about a foot from all the rain and thaw, have about 2' of corn snow left. Just below freezing last night and it kind of set up. Groomed and pushed the slush around. Really needs another day to dry out.

Got skiing around noon and it was too late, even without any sunshine. Slow and sloppy corn.

So tapped a few maple trees and watched the sap start running, even though the weather's not quite right for it. I guess the trees are just ready to leaf out and start growing. Had left a couple trees tapped while I was gone this week. One jug had a full 5 gallons of sap; the other had none. Bit of variation in when the run starts.

Strength 45:00 [3]

More reps: 3 sets x 30
3 x 10 pullups
No planks

C • Taps 3

Thursday Mar 10, 2011 #

Note

Some stretching to loosen things up. Looks like I got talked into a century or double this summer as part of the SP team. Guess I may have to drag out the grey ghost once the rain stops. Or even (gasp) the trainer.

Strength 30:00 [3]

Light strength workout, 2 sets.

Wednesday Mar 9, 2011 #

Strength 50:00 [3]

3 sets core, legs, arms
3 x 8 pullups, 1 x 10 dips
Sore from Monday

Tuesday Mar 8, 2011 #

4 PM

Road Running (Deep Creek Lake, MD) 40:59 [2] 4.0 mi (10:15 / mi) +69m 9:44 / mi

In Oakland working with Simon Pearce at their plant. Some snow, but no skiing. Well, some at Wisp, but that's downhill. Easing into this running stuff.

Monday Mar 7, 2011 #

Strength 50:00 [3]

3 sets core, legs, upper body
3x8 pullups
feeble dips

Saturday Mar 5, 2011 #

9 AM

Skate Ski warm up/down 15:19 [3] 2.07 km (7:25 / km) +51m 6:36 / km

Testing skis. First the Peltonens with Dirty Harry and FC7. Ran okay, but really was for colder snow than predicted. Then the second pair with HF8 and FC8. Ran slightly slower, so went with the first pair.

Skate Ski (Rangeley Loppet) 3:30:54 [4] 49.05 km (4:18 / km) +844m 3:58 / km

Temps right around freezing. No sun. Got windy on second lap.
Felt tired from 35-40 km and then better when I got into the hills at the end. Seemed slow on second lap, about 9 min off first lap.
They lengthed the course slightly this year, adding about 1/2 km each lap.

Thursday Mar 3, 2011 #

2 PM

Skate Ski 47:53 [2] 8.53 km (5:37 / km) +24m 5:32 / km

Easy day to keep loose.

Wednesday Mar 2, 2011 #

10 AM

Skate Ski (Kingdom Valley Trails) 27:12 [3] 4.68 km (5:48 / km) +49m 5:31 / km

On yesterday's grooming. Hard, and a little bumpy. Did a few laps of the fields and Pines and decided to stir it up again.

12 PM

Skate Ski 41:47 [3] 8.02 km (5:13 / km) +22m 5:09 / km
rhr:46 weight:159lbs

Later, after scuffing it with snowmobile and groomer. Broke up the little marbles. Sun came out and softened it, too.
One interval lap around the fields (4.06) and then no pole and double pole laps.

Note

Got to do some work before evening race. Besides, it's snowing like crazy. Did I mention it's also full sun and 36F? Let's see that, Truckee!

C • I suppose you could see tha... 1

5 PM

Skate Ski warm up/down 11:00 [2] 1.7 km (6:28 / km) +88m 5:08 / km

Lap around near field, before and after.

Skate Ski race (Meriden, NH) 19:34 [4] 4.75 km (4:07 / km)

Wednesday night sprint. Snow squall came thru and dumped 1-1/2" snow just before and during race. Slowed things way down. Still fun.

Tuesday Mar 1, 2011 #

11 AM

Skate Ski (Kingdom Valley Trails) 51:00 10.48 km (4:52 / km) +35m 4:47 / km

Groomed yesterday in light rain, roughed out trails in field thru 15" new snow we got over the weekend. Froze up and regroomed today. Initially death cookies, but persistence got them down to a pretty good surface. Hadn't done the Pines yesterday, and that was better.

Morning training. Couple 1.2 km intervals, balance easy-moderate. Skis fast, temp 25F. Too bad they didn't do this well Sat.

Fast lap 4:14.

5 PM

Skate Ski (Kingdom Valley Trails) 35:05 [3] 6.85 km (5:07 / km) +37m 4:59 / km

Late afternoon after work. Snow had slightly melted and refrozen; skiing was rough, but fast.

Groomed afterward with snowmobile so I didn't tear up the surface with the Bombi cleats. A little tricky as the throttle seems to be full-on all the time and I have to control speed with the brake and drag of the groomer. And when I apply some gas on the hills, it wants to stall. Maybe the cables are switched up. But does work better than last week, when the brake didn't work either.
Fast lap 4.38

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