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Training Log Archive: kensr

In the 31 days ending Jan 31, 2012:

	activity	#	time	miles		km		+m	load
	Skate Ski	22	31:32:42	172.54	(10:58)	277.67	(6:49)	2948	5129.9
	Hiking	3	6:27:34	8.75	(44:19)	14.07	(27:32)	274	715.1
	Road Running	4	3:31:45	21.16	(10:00)	34.05	(6:13)	261	586.1
	Strength	1	40:00						120.0
	Total	30	42:12:01	202.44		325.8		3483	6551.1
	[1-5]	29	40:52:01
averages - weight:161lbs

6:01

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Tuesday Jan 31, 2012 #

10 AM

Skate Ski warm up/down 16:28 [2] 1.59 km (10:21 / km) +28m 9:30 / km

Skate Ski race (Royal Gorge) 1:03:44 [4] 14.94 km (4:16 / km) +290m 3:53 / km

North American champs middle distance. My only race this week; all other venues I've been working on the trails.

Clean run, route choices all good. Snow getting a little slow at the end. Did M-40 Red as I wanted the longer course. 2nd to Jon in the class and a bunch behind a few WCup women like Ali, who coasted thru the course.

12 PM

Skate Ski 1:25:39 [2] 6.74 km (12:43 / km) +115m 11:43 / km

Coaching with Alex. Good technique work.

C • garmins 3

Monday Jan 30, 2012 #

1 PM

Skate Ski (Tahoe Donner) 55:41 [3] 12.27 km (4:32 / km) +171m 4:15 / km

Up at 5 AM to set up start and timing areas for 8:00 mass start. Nice runs by great skiers. After races, down into Euer Valley. Conditions on main trails still good, although softening some in the afternoon.

Sunday Jan 29, 2012 #

3 PM

Skate Ski warm up/down (Northstar) 13:29 [3] 2.56 km (5:16 / km) +76m 4:35 / km

Up the hill to the caboose.

Skate Ski race 20:32 [4] 3.57 km (5:45 / km) +65m 5:17 / km

Model event 1:10 map.

Skate Ski 12:35 [4] 2.06 km (6:07 / km) +191m 4:10 / km

1:5000 course. Into one of the narrow trails from the top and had trouble on the crust.

Skate Ski warm up/down 21:00 [3] 5.8 km (3:37 / km)

Cooling off and then down the alpine trail to the base lodge. Then back up the gondola again to get my ski ties and back down again.

Saturday Jan 28, 2012 #

4 PM

Road Running (Donner Lake) 34:33 [2] 3.13 mi (11:03 / mi) +19m 10:51 / mi

Out to stretch after a day of making up waterproof control code tags. Along the shore of Donner Lake.

Friday Jan 27, 2012 #

Event: Sierra Ski-o Tour - Ski-o World Cup Round 1, US/NA Champs

Skate Ski (Tahoe XC) 1:00:00 [2] 13.0 km (4:37 / km)

One hour skiing and 4 hours shoveling snow into Piston Bulley divots, while Antti did circles with the snowmobile.

Thursday Jan 26, 2012 #

10 AM

Skate Ski (Auburn Ski Club) 30:00 [3] 4.6 km (6:31 / km)

Short stop at Auburn to check trails and meet with directors.

Wednesday Jan 25, 2012 #

10 AM

Hiking (Tahoe Donner) 2:57:00 [2] 5.6 km (31:36 / km) +158m 27:42 / km

Snowshoeing secondary trails for long courses.

C • GPS tracks 2

2 PM

Hiking 2:30:34 [2] 5.26 km (28:39 / km) +116m 25:48 / km

More snowshoeing to break in more trails. Awesome mazes.

6 PM

Skate Ski warm up/down (Tahoe Donner) 10:04 [3] 1.98 km (5:04 / km) +48m 4:32 / km

Lap around to check out course.

Skate Ski race 14:51 [5] 4.03 km (3:41 / km) +90m 3:19 / km
shoes: Peltonen 4

Convinced the crew to come back for the Wed night race. Kind of not so under the lights, and fortunately I brought my headlamp. Two laps. Got passed going up the hill both times, but regained position on the downhill immediately following. Fun speed workout on exhausted legs and thin air.

Temp still a few degrees above freezing. Snow soft and slick. Ran on Uniblock FC8X over HF8, which worked well.

Skate Ski warm up/down 9:26 [3] 2.11 km (4:29 / km) +44m 4:03 / km

Another lap fpr cool down. Then inside for chili and prizes.

Tuesday Jan 24, 2012 #

12 PM

Skate Ski (Tahoe XC) 3:08:50 [2] 9.18 km (20:34 / km) +100m 19:30 / km

Setting maze tracks for Middle courses. Lots of heavy snow (2'+), good for packing and covering terrain.

Monday Jan 23, 2012 #

7 PM

Skate Ski (Truckee, CA) 1:01:37 [2] 6.36 km (9:42 / km) +3m 9:40 / km

Up on top of Tahoe Donner with Greg, Carol and the Owens. Deep snow packed first with snowshoes by Jon and Adrian for a 400m loop. On Greg's long rock skis, but could have used mine.

Bunch of laps just like home. Nordic areas are still packing last night's dump.

Saturday Jan 21, 2012 #

2 PM

Skate Ski (Kingdom Valley) 2:21:08 [2] 12.23 km (11:32 / km) +286m 10:20 / km

2" overnight. Keeps adding up. Groomed and then skied all over. Lots of time stopping in the woods to clear sticks blown down by high wind Thursday night.

Working on balance using drills from Alexei Sotskov.

Friday Jan 20, 2012 #

Note

Got to remember to stop by West Hill tomorrow to pick the special order of LF5 from Swix.

C • LF5? That's not a thing. 8

6 PM

Skate Ski (Kingdom Valley) 1:10:00 [3] 10.44 km (6:42 / km) +27m 6:37 / km

Back home from Manchester. Special to see Bob and Lucy, and the old homestead in good shape.

2" new fluffy snow from last night. Skied without grooming. It was quiet and smooth and a sweet night ski.

Monday Jan 16, 2012 #

12 PM

Skate Ski (Great Glen ski-o Yellow) 27:17 [4] 5.45 km (5:01 / km) +81m 4:40 / km
shoes: Fischer RCS rock

Grabbed yellow map by mistake and was halfway around before I realized it.
Wrong turns going to #3 and looped around for 2 min loss. Rest pretty smooth.

C • The things we do... 2

Skate Ski (Red) 1:06:18 [4] 13.23 km (5:01 / km) +168m 4:43 / km

Then the red course. Lost time to #6, should have just cut across field and road. Also to #13, went around left via the lower trail, and it had some climb in there.

Skate Ski 23:36 [2] 2.26 km (10:27 / km) +33m 9:44 / km
shoes: Fischer RCS 2

Control pickup. Windy and getting cold.
Switched skis to other Fischers with CH4. Ran better than the pair with yesterday's Start Green I used for the ski-o. But these have good bottoms, so I'm glad I didn't run them over the rocks going into #11.

Skate Ski 19:05 [3] 3.62 km (5:16 / km) +63m 4:51 / km

Wind died down, went out for another loop.

Red - Splits

Yellow - Splits

Sunday Jan 15, 2012 #

11 AM

Skate Ski warm up/down 3:44 [2] 0.46 km (8:10 / km) +16m 6:57 / km

Out to warm up, except it was 5F and quickly got chilled. So back for another layer and ready to race.

Skate Ski race (Windblown ski-o) 1:01:00 [4] 8.31 km (7:21 / km) +146m 6:45 / km

Good courses set up by Aims. Trail cover enough to keep from dragging bottoms; certainly another 6" would be fine. Used Start Green and got excellent glide.

Did a longer course first, and then came back for a 2 loop sprint map. Ali cleaned up, and Jim, Alar and I were behind. Hard handling the punch paper in the wind and extra thick gloves.

C • Start Green 2

1 PM

Skate Ski 1:20:03 [3] 9.02 km (8:53 / km) +173m 8:06 / km

Lunch and then a tour around before picking up controls. Never did get any warmer. Wind was brisk in places and made it rough.

Saturday Jan 14, 2012 #

Note

Another couple inches. Bombi groomed entire network. Fields in prime condition for race skis. Need more cover in woods due to water bars and bumps, will use rock skis there. Groomed new trail cut and that should be fun.

For those out West still on roller skis, there's good snow all over VT. Ski-O tomorrow and Monday.

11 AM

Skate Ski (Kingdom Valley) 2:00:00 21.18 km (5:40 / km) +143m 5:29 / km

Around the Fields on the Peltonens, then switched to Fischers because the blue wax was dragging. Had purple on the second set and they ran better. Snow in excellent shape.

Then a tour of the forest trails at much slower pace. Entire network skiable, but rough in places. Dirt was scuffed up when groomer went over waterbars, so glad I was on rock skis. Will have to replace waterbars with culverts if I intend to ski on thin conditions

Finally regroomed with the snowmobile just to dress things up.

Thursday Jan 12, 2012 #

5 PM

Skate Ski (Kingdom Valley) 1:38:23 [3] 15.77 km (6:14 / km) +23m 6:11 / km

6" real snow today! Groomed the fields for skating. Snow fresh and a little slow. Skiing 1.2 km/lap much more satisfying than a tenth of that.

Wednesday Jan 11, 2012 #

1 PM

Skate Ski (Front yard) 46:28 [3] 8.09 km (5:45 / km) +1m 5:44 / km

73-1/2 laps around the vegetable garden. Do we practice turns and transitions? Did as 1km sprints. Kind of fun, but really would like to get some more snow tonight.

C • Front Yard 1

C • 73-1/2 laps 3

Tuesday Jan 10, 2012 #

Strength 40:00 [3]

Core, arms, legs 3 x 30 reps
Pull ups 3 x 10
Side jumps 1 x 300

Monday Jan 9, 2012 #

Note

Up before dawn and making snow. Finished small loop around copse (150m). Started at 18F and still producing snow at 28F, a new high.
RH 55%

2 PM

Skate Ski (Grafton Ponds) 1:20:00 [0] 15.0 km (5:20 / km) +360m 4:46 / km

To Grafton mid-afternoon for a quick ski. Unfortunately, the 1.5 km man-made loop was tied up with high school racing. Got in some laps between races.

Moved the NIS bindings back about 1" and were much better climbing the hill in sugar snow.

4 PM

Skate Ski (Front yard) 22:08 [2] 3.17 km (6:59 / km) +1m 6:58 / km

A few laps around the man made loop. Snow was quite good and skiworthy. Will keep extending; next around the vineyard to add another 50m.

Sunday Jan 8, 2012 #

Road Running (Chester) 1:05:54 [2] 6.02 mi (10:57 / mi)

Very stiff and sore today.

Saturday Jan 7, 2012 #

11 AM

Skate Ski race (Gunstock Ski-O) 1:40:14 [3] 9.8 km (10:14 / km)

Nice ski-o set up by Jim Arsenault, except he forgot the snow! So we all ran instead. Garmin went dead as soon as I fired it up; luckily had a regular chrono watch to keep time.

Ran well, except missed the flagged snowshoe trail to 6 along the stone wall. Ended up out at the downhill ski trail and had to double back.

Would like to do it as a ski-o, once we get a snow pack. Some interesting route choices: to 4, CW around Cobble Mtn? Or CCW, like today? And how to get up the hill to 6? Maybe ski close and just run it.

Skate Ski 1:35:00 [3] 20.0 km (4:45 / km)

Changed to skis and laps around a 1.3 km loop of man made snow. Slick, greasy snow, hard-packed by lots of skiers today. Legs felt trashed by the time I was done with this and the running.

Thursday Jan 5, 2012 #

Hiking 1:00:00 [1] 2.0 mi (30:00 / mi)

Checking antenna range with Ed in Weston. Two frequencies and 3 antenna; range 300m and 1 km. Basically line of sight with interference by some trees okay. Don't like going through hills.

C • what? 6

Wednesday Jan 4, 2012 #

3 PM

Road Running (Chester) 1:00:00 [3] 6.01 mi (9:59 / mi) +120m 9:24 / mi
weight:161lbs

Chilly 19F, but warmer than yesterday and this morning (1F). Unfortunately had to work today, so no chance to make snow.

Tuesday Jan 3, 2012 #

Note

Rest day. Spent 7 hours making snow across a half acre of backyard.

When not tending the snow gun, Ed Despard and I set up SI control boxes for the sprint relay and ran through the event.

C • snow 6

Monday Jan 2, 2012 #

12 PM

Road Running (Chester) 51:18 [4] 6.0 mi (8:33 / mi) +122m 8:02 / mi

In a rush to get back for conference call at 1:00. Moved at a good pace. Gusty wind, chilly.

Sunday Jan 1, 2012 #

10 AM

Skate Ski 52:27 [3] 11.16 km (4:42 / km) +190m 4:20 / km

Loosening up around the built-up and packed trails.

Skate Ski race (Craftsbury XC ski-o) 53:47 [4] 7.04 km (7:38 / km)

Around the outer trails away from the packed trails getting ready for a classic race later. Thinner cover than earlier in the week; mix of icy sections and some pine needles along with decent snow.

Couple bad legs, partially attributable to just luck:
1- around the trail loop and then back to along the road. Snow disappeared halfway along and took off skis and ran along road. Much faster on the other inland routes.
2- right trail, okay.
3- doubled back and took the higher route. Lots of climb on this.
4- took right route, okay.
5- came at it from above, okay
6- exited control down and took a left going down Ruthies -- oops. Quick correction back up and took biathlon trail. Kind of lousy shape with lots of ice. Then scratchy over to control.
7- took snowshoe shortcut, but it stopped dead and had to backtrack. Cut too soon over to Murphy's and got stuck bushwacking over logs and briars.
8- okay here and to finish.

Good workout. Color map much better than b&w one we used earlier. Nice course by Adrian, just needed more snow, even what we had Tues would have been fine.

1 PM

Skate Ski 1:08:08 [3] 10.69 km (6:23 / km) +16m 6:20 / km

Ducking in and around classic course during race.
Lots of no pole drills and focus on technique.

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