Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 31 days ending Jan 31, 2015:

	activity	#	time	miles		km		+m	load
	Skate Ski	36	29:41:46	162.07		260.83		3240	5617.8
	Strength	1	45:00						135.0
	Hiking	1	40:00	1.5	(26:40)	2.41	(16:34)		40.0
	Total	38	31:06:46	163.57		263.24		3240	5792.8
	[1-5]	36	31:06:43
averages - weight:162.5lbs

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Saturday Jan 31, 2015 #

11 AM

Skate Ski race (Aims Cooney's) 18:47 [4] 1.79 km (10:31 / km) +3m 10:26 / km

SkiO races on Aims' Pine Bluffs map. Deep snow, classic conditions. Mostly double poling with maybe 10% kick double pole.

12 PM

Skate Ski race 26:59 [4] 2.37 km (11:24 / km) +7m 11:15 / km

Map 2, different order, a few different controls.

Skate Ski race 19:22 [4] 2.08 km (9:20 / km) +3m 9:16 / km

Map 3

1 PM

Skate Ski race 33:39 [4] 2.77 km (12:09 / km) +3m 12:06 / km

Oops, got a few controls into this one and realized Map 4 was a score O. Extra distance (and 6 min) pursuing them in order.

Friday Jan 30, 2015 #

4 PM

Skate Ski (Kingdom Valley) 1:14:18 [3] 10.07 km (7:23 / km) +126m 6:56 / km
weight:162lbs

Snow setting up. Conditions excellent.

Thursday Jan 29, 2015 #

2 PM

Skate Ski (Kingdom Valley) 1:43:32 [3] 12.25 km (8:27 / km) +333m 7:27 / km

Groomed again using the snowmobile and narrow tracker (36"). All trails now in very good shape. Main trails 6-8' wide; inner trails in the fields and all of the Pines are groomed skiO narrow.

Ran 2 skiO sprint courses in the Pines (B - 12:50, A - 12:02). Tricky on narrow trails, but not too bad with the depth of unpacked fluff (5-6").

Then a lap over the Ridge trail and a couple segments up Stairway to Heaven as climbing intervals.

Wednesday Jan 28, 2015 #

4 PM

Skate Ski (Kingdom Valley) 1:08:12 [3] 8.13 km (8:24 / km) +148m 7:41 / km

Groomed 6" light powder with Bombi up and over Ridge Trail. Set for a couple hours, then skied with Blue LF6. Very cold 15F fresh snow crystals, wax was too soft and quite slow. Day for some Start Green.

Monday Jan 26, 2015 #

4 PM

Skate Ski (Kingdom Valley) 57:10 [3] 10.25 km (5:35 / km) +102m 5:19 / km

Back on home trails. 6" solid base with 2" powder from Saturday on top. Good skiing on LF6 at 15F. Lots of energy coming back down to sea level.

C • Welcome home 1

Sunday Jan 25, 2015 #

Note

Travel home day.

The races used SI Air timing, which featured regular looking boxes and sticks, but only required getting within 30 cm of the control. However, on two occasions for me the stick did not pick up the signal and failed to flash or beep. Then you have to go back and try again. Not good when you're skiing past at speed.

Additionally, on the last day it did not pick up the finish signal. For that you just ski across the finish line and antenna plates cast the signal across the entire line. I registered a DSQ and had to convince the timer to go query the finish equipment to get my time. I mean, I was standing there at the finish download and the only way I could have gotten there was to ski across the finish line. He did this (without objection) and in fact it showed my finish, even though the chip did not.

So touchless timing is fun and a lot faster than stopping to put in the stick, but certainly short of perfect.

C • Touchless timing 3

Saturday Jan 24, 2015 #

Skate Ski (GPS track) 1 [0] +161m

12 PM

Skate Ski warm up/down 10:00 [3] 0.5 km (20:00 / km)

Skate Ski race (Long) 43:00 [4] 7.9 km (5:27 / km)

Long over previous terrain. First 4 controls in network of semi-open woods then crossed thru tunnel into fields. Lost lots of time early on with bad routes and skiing down past a turn. First half 12 min back of winner, then second half pretty much the same pace as terrain opened up and kept within a minute total over last 6 controls. Won the finish split (yea!). Used some fluoro today and skis ran well. Need work on skinny trails, but today felt good skiing fast for the first time this year.

C • Yay! 2

Friday Jan 23, 2015 #

11 AM

Skate Ski (Lenzerheide) 1:05:00 [3] 11.87 km (5:29 / km)

Rest day. Some hills and then laps around the frozen lake in town. Then below town to edge of embargo field.

Thursday Jan 22, 2015 #

Skate Ski (GPS track) 1 [0] +495m

1 AM

Skate Ski (Engadin) 2:40:00 [3] 24.1 km (6:38 / km)

Rest day tour of St Moritz and Engadin valley. Hour drive over with Greg to see Marc and Sandra, up for vacation and skiing.
Snowing on the drive and several inches on the ground. Kept snowing lightly for most of the afternoon. New cover not groomed, so skating took some extra work , but not bad. Headed down the marathon trail but had to detour up the hillside before St Moritz because the normal route on the river isn't yet frozen over. Passed across the top of the local ski jump and then into town. Kept going back up and then down the marathon's famous (only) down pitch in the woods. Truly in the woods as the trail is wide and just splits amongst the trees like a glade run. Has to be terrific as 12,000 xc skiers hit this at full bore. Lots of crashes. The trees are wrapped in padding, but come on, it's still going to hurt.
Then coming back I decided to avoid the climb over the ski jump and went along the river instead. That trail narrowed to a path a foot wide, so it was double poling for a km stretch.
Overall a good workout and rest day.

5 PM

Note

On winding alpine road with lots of switchbacks in the fog, had 2 full US sized deer hop out in front of us coming back to Lenzerheide. Not expecting that in the Alps. Fortunately going slow due to darkness and road conditions, but did have to brake to miss.

Wednesday Jan 21, 2015 #

Skate Ski warm up/down 10:00 [2] 1.0 km (10:00 / km)

Skate Ski (GPS track) 1 [0] +183m

1 PM

Skate Ski race (Lens Middle 2) 42:30 [4] 7.01 km (6:04 / km)

Longer than yesterday with less snow on the trails. Some digs into the bottom of the skis. Warmer today with sun out, made the wax a little slow in places.
Serious error going to 3, was higher on the hillside than I thought. Took some serious rethinking to resolve the problem. That's a bad sign and indicative of 6 minutes lost on the leg.
Would have been okay result without the mistake, maybe 4th, but ended up 7th. Lots of mispunches and DQ's. I had to go back to one control because the touchless beeper didn't trigger.

Tuesday Jan 20, 2015 #

12 PM

Skate Ski warm up/down 10:00 [2] 1.0 km (10:00 / km)

Skate Ski race (Lenz Middle 1) 29:05 [4] 4.4 km (6:37 / km)

Good snow, fair course. Terrain much easier to ski than model in woods. Maze at the start, but it was in open area.
Focused not on skiing fast, but on not getting lost. Actually, today's goals were 1) don't get hurt, 2) don't get lost and 3) don't break equipment. Good 3 for 3, unlike Adrian, who broke a ski.
Probably could be pushing harder, but okay for Day 1. Did lose time after coming thru tunnel under road (very narrow, shared with a stream and with a bend in the middle). Had to drop down the hillside to the control, but hesitated and looked around too soon. Then open section with controls on alternating sides of main trail and a fast finish.

C • WMOC 2

Monday Jan 19, 2015 #

Event: Ski OL Europameisterschaft

2 PM

Skate Ski 1:50:00 [3] 13.8 km (7:58 / km)

Model at Valbella. First part in fields and then lots of slow navigating narrow trails in the woods trying to make sure I knew where I was. Tough negotiating short steep knolls and T-junctions after dropping into reentrants. Hard to read the map at 1:10 and 5 m contours. Greg's map was 1:5 with 2.5 m contours, makes much more sense. That's what he'll use for the sprint tomorrow, while we run the middle on the shrinky map size.
Look out Vermont, Pines will now be groomed 1 m wide. Need practice at this.

Sunday Jan 18, 2015 #

3 PM

Skate Ski (Lenzerheide CH) 1:12:00 [3] 11.7 km (6:09 / km)

Into Switzerland today for World Masters. Skied town trails along the valley. Very scenic mountain terrain. Need some sleep; tiring trip over.

Saturday Jan 17, 2015 #

8 AM

Hiking 40:00 [1] 1.5 mi (26:40 / mi)

Hiked the upper ski trails around to Tea House with Casey. Snowmobile track set up firmly last night,. Needs a few more passes before skiing, as ice lies underneath. When it's -5F probably a good idea not to walk this in running shoes.

Friday Jan 16, 2015 #

4 PM

Skate Ski (Kingdom Valley) 1:08:57 [3] 10.23 km (6:44 / km) +136m 6:19 / km

Fresh light blowing powder; groomed extensively but filling in. Good snow conditions. Windy cold and a little slow.

Thursday Jan 15, 2015 #

3 PM

Skate Ski (Craftsbury) 1:23:22 [3] 15.03 km (5:33 / km) +328m 5:00 / km

Swung by after work in Morrisville. Good hard packed powder. Trails groomed all over the place, looks like everything is open. Nice afternoon ski.

Wednesday Jan 14, 2015 #

5 PM

Skate Ski 1:09:42 [3] 10.01 km (6:58 / km) +125m 6:33 / km

Warmer this evening, but gradually dropped to single digits. Still, snow was much faster and quite pleasant. Three 2 min intervals up shallow hills at race pace.

Tuesday Jan 13, 2015 #

6 PM

Skate Ski (Kingdom Valley) 1:00:00 [3] 8.1 km (7:24 / km)

Night skiing, pretty cold at 1F. Snow sharp and slow, but good to be out.

Sunday Jan 11, 2015 #

9 AM

Skate Ski warm up/down (Owen house trails) 10:00 [2] 1.0 km (10:01 / km) +30m 8:43 / km

A few laps around the house to warm up.

10 AM

Skate Ski race (Sprint B) 26:52 [4] 3.61 km (7:27 / km) +15m 7:18 / km

Breakable crust, but okay if you stayed on what was groomed or where someone had gone before.

Overshot going to 1, followed creek past turnoff into woods, came back from turnaround (1-1/2 min). Coming back to the upper house turned into the main house and went past finish; had to retrace all that (1 min).

11 AM

Skate Ski race (Sprint A) 16:27 [4] 2.14 km (7:41 / km) +8m 7:33 / km

This went better, but overshot L turn to 4 and had to cut back a few meters (20 sec).

1 PM

Skate Ski race (Sprint C) 24:48 [4] 3.19 km (7:47 / km) +23m 7:31 / km

Long way around to 4 (20 sec), and detoured to 5 (15 sec); not the best route to 7 (30 sec). Coming out of 9, Dotted trail was well packed and took it for the next L, sending me off into the marsh. Realized the error and doubled back, but lost 2 minutes.

2 PM

Skate Ski 18:00 [2] 1.88 km (9:34 / km) +9m 9:21 / km

Picking up controls and rerunning a couple legs.
Great event by Adrian and family! Thanks!

Sprint B - Splits

Sprint C - Splits

Sprint A - Splits

Saturday Jan 10, 2015 #

3 PM

Skate Ski (Kingdom Valley) 1:22:56 [3] 8.85 km (9:22 / km) +77m 8:59 / km
weight:163lbs

Groomed fields, Pines and some upper trails. New powder stuck to crust well as I chopped it with the groomer.
Skied new Sprint B in the Pines and a few laps in the fields. Snow a very cold 10F with new sharp crystals which made it quite slow.

Friday Jan 9, 2015 #

4 PM

Strength (Rec center) 45:00 [3]

Combination of floor exercises and machines. Generally pretty good with some nice challenge for core.
10 pullups

2" powder snow and gusty wind all day made yesterday's grooming disappear. Will groom tomorrow morning once the wind dies down.

Thursday Jan 8, 2015 #

Note

Been frigid all week and working long hours to boot. Got out this evening and groomed the fields. Past tracks had filled with blown flurries and all groomed up well. Should be good skiing. Will tackle the Pines and maybe upper trails tomorrow afternoon and Saturday.

Sunday Jan 4, 2015 #

11 AM

Skate Ski warm up/down (Kingdom Valley) 31:00 [2] 3.78 km (8:12 / km) +82m 7:24 / km

Woke up to 1/2" crust on 2" sleet. Soft and groomable. Set trail on fields and Pines. All open patches nicely filled in. Will be interesting when everything freezes up.

Skate Ski race 8:57 [4] 1.24 km (7:13 / km) +66m 5:42 / km

Sprint skiO in the Pines, with Alex, Stina, Dan & Kate.

12 PM

Skate Ski 7:00 [3] 0.63 km (11:09 / km) +33m 8:51 / km

Part of course reverse order.

1 PM

Skate Ski warm up/down 22:00 [3] 3.28 km (6:42 / km) +66m 6:05 / km

Saturday Jan 3, 2015 #

11 AM

Skate Ski (Craftsbury) 1:08:51 [4] 12.55 km (5:29 / km) +231m 5:01 / km

Long skiO course.
- bad route to 2 - took line along road instead of L
- kids standing around 2, fought into contol and doubled back out, rather than continue straight ahead
- ran the path to 4, but went past the start and had to ski back down - 2:30 lost
- clockwise around the field after 8, should have doubled back - 30s
- started down towards Duck Pond, mistake on top of a bad route - 2 min

C • Post maps or it didn't happ... 1

12 PM

Skate Ski 22:24 [4] 4.39 km (5:06 / km) +40m 4:52 / km

Short course.
Fun courses set by Adrian.

1 PM

Skate Ski warm up/down 39:11 [3] 7.89 km (4:58 / km) +167m 4:30 / km

Cool down around Ruthies.

Long - Splits

Short - Splits

Friday Jan 2, 2015 #

11 AM

Skate Ski (Craftsbury) 35:00 [4] 7.61 km (4:36 / km)

Training skiO course set by Adrian. Paired with Melanie and Allison and took different routes to each control, then stopped and discussed results. Good interval workout.

1 PM

Skate Ski 1:07:42 [3] 12.02 km (5:38 / km) +171m 5:15 / km

After lunch skate around Ruthie's with Stina. Then no pole around Duck Pond.

Thursday Jan 1, 2015 #

2 PM

Skate Ski (Kingdom Valley) 1:05:00 [2] 10.41 km (6:15 / km) +71m 6:02 / km

Groomed rock hard frozen granular and got enough loose for skiing in the fields and Pines. Looking forward to new snow Sat night.

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