Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 31 days ending Mar 31, 2015:

	activity	#	time	miles		km		+m	load
	Skate Ski	35	33:35:10	178.54	(11:17)	287.33	(7:01)	5109	5697.6
	Road Running	8	5:06:13	22.7	(13:29)	36.53	(8:23)	524	619.9
	Strength	6	3:15:00						680.0
	Trail Running	1	32:36	1.71	(19:04)	2.75	(11:51)	160	65.2
	Total	47	42:28:59	202.95		326.62		5792	7062.6
averages - weight:159.7lbs

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Tuesday Mar 31, 2015 #

10 AM

Skate Ski (Kingdom Valley) 1:04:41 [3] 10.32 km (6:16 / km) +76m 6:03 / km

Still good cover -- 6 -12" everywhere, with just a little grey ice in a few hot spots. But no longer skiing over the stone walls.

Groomed just the fields today. Got on them as the temp and sun warmed up and soon switched to crust skiing. Spring fun!

C • Spring fun 2

1 PM

Road Running (Rail trail) 59:43 [1] 4.3 mi (13:53 / mi) +16m 13:44 / mi

Legs sore. Very easy effort.

2 PM

Strength (Rec center) 30:00 [3]
weight:160lbs

Balance, crunches, roller. Machines for legs. Bands for lats. Rollup wgt for forearms and elbow.
Ski erg 500 m @ 2.03

Monday Mar 30, 2015 #

5 PM

Road Running (Rte 11) 34:00 [3] 2.98 mi (11:25 / mi) +97m 10:21 / mi

Up the hill into Springfield and back.

Sunday Mar 29, 2015 #

12 PM

Skate Ski (Grafton Ponds) 57:17 [3] 8.02 km (7:09 / km) +110m 6:41 / km

Reportedly groomed yesterday for the last day they were open. So decided to go check things out before conditions deteriorated. But some snowmobiles got on the trails last night and cut up the snow. Then it froze and left a pretty lousy surface. Still cold when I got there, the frozen corn hadn't softened too much. Tried a few trails and concluded it wasn't worth waiting for the sun to do its thing.

Road Running (Rec center) 48:33 [2] 4.01 mi (12:06 / mi) +28m 11:51 / mi

To the rec center for wgts and a run. Rail trail is finally cleared after last week's thaw. Out slow and back a little better.

Strength (Rec center) 35:00 [3]
weight:161lbs

On the ski erg for 2000 m (9.00).
Circuit of the machines.
Inclined crunches 20.

Saturday Mar 28, 2015 #

9 AM

Skate Ski warm up/down 31:55 [2] 4.01 km (7:58 / km) +43m 7:34 / km

Waxed per forecast, but that turned out to be a little cold; expected high teens, but more like low 20's. Had two pairs of skis waxed HF6BW blue plus FC7 fluor, and HF6BD plus FC1 fluor. Tried one on each foot, found both to be fast on the tilled frozen corn. Put Cold Rocket spray on the slower and that made it about equal. So put that on the faster pair and went off to race.

C • Not going to judge you for waxing in late March 6

10 AM

Skate Ski race (Craftsbury Spring Fling) 51:35 [4] 15.0 km (3:26 / km) +257m 3:10 / km
shoes: Fischer RCS hole 6 soft blue g

Great race! Cold corn snow, wicked fast. Around the Craftsbury trails with a few of the hills up and down. Couple turns scraped clean and icy, but stayed out of the woods.

Quick start, hit 5K pretty fast (16.26), then a long climb up Ruthies km 7-9 to 10k at 34.46. Could feel the wax slow slightly after the bottom of Sam's at km 11, maybe because it was warming or more likely because the topcoat was gone or gummed with ground-up pine branches. Final climb up to the Center was the slowest, but then it was over.

Felt good until R shoulder complained about all the V1 on that side. Legs okay, but glad I didn't stretch and go for the 2nd 15k loop.

So sweet to be racing on skis and not on dirt!

11 AM

Skate Ski warm up/down 38:19 [2] 4.64 km (8:16 / km) +56m 7:48 / km

Looping around watching the 30k skiers at various view points.

4 PM

Note

Thursday I had to stop to let a flock of turkeys cross in front of me. Today I encountered another flock on I-91 coming home from Craftsbury. Car at 65 mph vs 20 turkeys? Not a pleasant image...

C • Turkeys 2

Wednesday Mar 25, 2015 #

4 PM

Road Running 37:54 [3] 3.16 mi (11:59 / mi) +71m 11:12 / mi

Tuesday Mar 24, 2015 #

2 PM

Skate Ski (Prospect XC) 1:58:12 [3] 20.13 km (5:52 / km) +398m 5:21 / km

In southern VT, so swung over to Prospect and found excellent winter snow -- hard packed powder just below freezing.

Monday Mar 23, 2015 #

6 AM

Road Running 33:34 [1] 2.04 mi (16:27 / mi) +77m 14:44 / mi

Run at daybreak. Frigid cold, about one layer short of adequate cover. 9F when I went out and 7F when I came back in.

5 PM

Skate Ski 34:08 [2] 5.49 km (6:13 / km) +24m 6:05 / km

Hacking around on the frozen trails and suncups on the fields.

Sunday Mar 22, 2015 #

1 PM

Skate Ski 2:02:24 [3] 13.02 km (9:24 / km) +276m 8:30 / km

Frozen corn, chopped up some with groomer. Around the trails then Dan and I explored the beaver marsh and over the hill into the neighbor's posted land.

Saturday Mar 21, 2015 #

Note

Started boiling some sap. Tested the sap from the heavy producer at 3.5 Brix with a refractometer -- very high!. Tapped another 3 trees for 13 total.

C • Sap 4

2 PM

Skate Ski (Kingdom Valley) 55:45 [1] 3.93 km (14:12 / km) +112m 12:26 / km

Groomed nicely this morning, but waited until this afternoon because I started boiling the sap and began burning the brush pile. Got well above freezing and the corn snow was slushy. Try again tomorrow AM.

Road Running (Cummings Rd) 28:08 [2] 2.08 mi (13:32 / mi) +80m 12:05 / mi

Run with Dan and Ruthie.

Friday Mar 20, 2015 #

5 PM

Strength intervals (Rec center) 35:00

First day of Spring ... it's snowing! Yes!

Nice balance segment on bosu ball
500 m warm up then 4 x 500 m on ski erg: 1.54, 2.12, 2.00, 2.02
Machine work, a little more wgt on flies, have almost maxed out stack on leg squeezes

Thursday Mar 19, 2015 #

1 PM

Skate Ski (Craftsbury) 2:04:00 [3] 25.32 km (4:54 / km) +405m 4:32 / km

Worked up north this morning, so over to Craftsbury for the afternoon. Twenties and crystal clear. Great solid groomed snow all over; everything open and fast. Skied the outside perimeter trails and came back from Ruthies Extension down the lake with a good wind at my back.

Coming home through Danville the Presidentials were all brilliant in the sun, with Mt Washington looking just a few miles away when in fact it's more like 60 miles.

Wednesday Mar 18, 2015 #

5 PM

Skate Ski (Kingdom Valley) 1:01:11 [3] 10.19 km (6:00 / km) +50m 5:52 / km

Trails frozen up and rough, but fields were firm and smooth, so skied every place except on the trails. Fast and fun!

Tuesday Mar 17, 2015 #

10 AM

Road Running (Cummings Rd) 28:49 [3] 2.06 mi (13:59 / mi) +87m 12:22 / mi

More energy today.

5 PM

Skate Ski 53:12 [3] 5.46 km (9:45 / km) +89m 9:01 / km

Corn snow soft at first, 36 F. Windy and getting chilly, 27 F by the time I was done. Lots of sticks on the ground.

Monday Mar 16, 2015 #

2 PM

Skate Ski (Kingdom Valley) 1:19:49 [2] 5.68 km (14:03 / km) +141m 12:30 / km

Warm corn, slow wax. Picking up sticks and pine branches. Plenty of snow and solid cover.

4 PM

Road Running (Cummings Rd) 35:32 [2] 2.07 mi (17:10 / mi) +67m 15:36 / mi

Easy jog on soft dirt road. Just starting to rut up.

Sunday Mar 15, 2015 #

9 AM

Skate Ski (Ft Kent ME) 40:00 [3] 4.5 km (8:53 / km)

Checking this venue as well. Couple inches fresh snow. Not groomed and J2 races were on the core trails. So didn't cover too much before we headed out.

Trails not as interesting as Presque Isle. Forest thicker so cut-throughs and mazes would be hard to do.

Saw two bobcats about to cross the road up by Ft Kent.

Saturday Mar 14, 2015 #

11 AM

Skate Ski (Presque Isle, ME) 1:33:31 [3] 10.9 km (8:35 / km) +232m 7:45 / km

Discussed US Champs with staff. Then skiing on outer trails and surveying areas for narrow trails. Very promising.

C • Wow 8

3 PM

Skate Ski 42:12 [3] 6.82 km (6:11 / km) +182m 5:27 / km

After lunch at the Irish festival, another sweep around the trails.
Then a dog sled ride!

Friday Mar 13, 2015 #

4 PM

Skate Ski (Presque Isle, ME) 50:55 [3] 5.21 km (9:46 / km) +112m 8:49 / km

Checking venue with Ed for potential US Champs site. Nice trails, facility and people.

Thursday Mar 12, 2015 #

1 PM

Skate Ski 29:30 [3] 4.12 km (7:10 / km) +63m 6:39 / km

Thaw yesterday, froze today. Light grooming but still hard spots.

5 PM

Strength (Rec center) 31:00

Balance bosu
Ski erg 3 x 500 m w/1 min recovery: 1:54, 2:05, 2:01 hard push
Then various machines

Monday Mar 9, 2015 #

9 AM

Trail Running 32:36 [2] 1.71 mi (19:04 / mi) +160m 14:46 / mi

How about this? First run of the year! Up around ski trails. Nice and solid traction with icebugs. Picked up the far controls from Saturday.

11 AM

Skate Ski (Woodstock XC) 1:40:37 [3] 18.49 km (5:26 / km) +267m 5:05 / km

Flat and fast on the golf course at Woodstock. Then exploring up the hillside on some trails contouring around the hill. First time I've gone far up there, as conditions and grooming are usually poor. Not bad today, so gave it a try. Nice exploring, just about to Mt Peg summit.

3 PM

Strength (Rec center) 29:00

Balance bosu ball.
On the machines, crunches, pullups 8.
Ski erg 500 m: 2.04, 2.08, 2.00. Last one blasted off at 1:45 pace and blew up after 200 m. Totally anaerobic. Nice woozy feeling, hung on at bit slower pace.

Sunday Mar 8, 2015 #

9 AM

Skate Ski warm up/down 29:00 [3] 5.26 km (5:31 / km) +57m 5:14 / km
shoes: Madshus 5 stiff blue grind

Temps colder than expected, mid teens on the drive up and overcast. Had 2 pairs of skis: Madshus with HF6 and sfr75 fluor powder and Fischers with HF7 and FC1 block rubbed on and ironed in. The Madshus were targeted for the low 20's and Fischers for mid 20's.

Very cold at 9:00 so went with the Madshus. Felt okay but a little off. Figured the snow was still cold from overnight low.

10 AM

Skate Ski race (Mt Washington Cup) 37:58 [4] 10.0 km (3:48 / km) +134m 3:34 / km
shoes: Madshus 5 stiff blue grind

Skate race at Bretton Woods. Single loop 10 km. Gradual climb for the first half and then down for the rest. Fun course.

Skis okay, but not super fast.

Felt good. Couple minutes back from target group, just could not close on the guy a couple seconds in front of me.

Skate Ski warm up/down 39:40 [3] 7.19 km (5:31 / km) +90m 5:11 / km
shoes: Fischer RCS hole 6 soft blue g

Went right back out on the Fischers.

Surprise! These were the warmer skis and they were really hot. Temp a little warmer than the race, but still colder than I thought these would have liked. Should have tested them. Otherwise, why bring them along? Stupid!

C • Skis 2

12 PM

Skate Ski 37:00 [3] 7.14 km (5:11 / km) +65m 4:57 / km
shoes: Fischer RCS hole 6 soft blue g

After some food, went out again. Skis even better, very nice cruising.

Saturday Mar 7, 2015 #

Event: SkiO Sprints

12 PM

Skate Ski 8:33 [2] 1.06 km (8:03 / km) +28m 7:07 / km

Moviing to stay warm around during races.

1 PM

Skate Ski warm up/down 4:38 [2] 0.55 km (8:28 / km) +25m 6:54 / km

Quick warmup before mid.

2 PM

Skate Ski race (Kingdom Valley) 22:02 [4] 3.23 km (6:49 / km) +141m 5:36 / km

Middle skiO course. Ed got me on this by a little under a minute. Youth over home course advantage.

3 PM

Skate Ski warm up/down 9:26 [2] 1.54 km (6:06 / km) +23m 5:41 / km

Friday Mar 6, 2015 #

1 PM

Skate Ski (Kingdom Valley) 40:00 [1] 3.81 km (10:29 / km) +123m 9:02 / km

Moving around some controls.

3 PM

Skate Ski 27:39 [4] 3.7 km (7:28 / km) +159m 6:09 / km

Test run.

4 PM

Skate Ski 16:08 [4] 1.96 km (8:13 / km) +77m 6:52 / km

Another test. Going to move one control to eliminate some extra climb.

5 PM

Skate Ski warm up/down 8:52 [3] 1.66 km (5:21 / km) +25m 4:59 / km

Thursday Mar 5, 2015 #

3 PM

Skate Ski (Kingdom Valley) 1:19:00 [3] 8.95 km (8:50 / km) +186m 8:00 / km
weight:159lbs

BKL Putney team at the house, skiing the trails, then doing an Adventure Hunt (aka skiO scoreO). Great fun by all. Really wicked fast on the trails that froze up overnight. Groomed thoroughly today, but snow was still slick. The kids have no fear of speed!

Wednesday Mar 4, 2015 #

2 PM

Skate Ski 1:07:10 [3] 7.8 km (8:36 / km) +152m 7:50 / km

Planning controls for BKL skiO tomorrow and big people races Saturday. Warm today, actually mid-thirties, wrong wax.
Garage roof pack finally broke free and pummeled the propane tank.

Tuesday Mar 3, 2015 #

12 PM

Skate Ski (Kingdom Valley) 1:45:00 [2] 10.67 km (9:50 / km) +277m 8:43 / km
weight:159lbs

Checking the map vs current grooming and marking up control location.

Monday Mar 2, 2015 #

2 PM

Skate Ski (Kingdom Valley) 2:00:00 [3] 11.36 km (10:34 / km) +289m 9:22 / km

Several inches new snow smoothed out the trails. Hanging tape for BKL scavenger hunt (skiO) Thursday.
May as well leave up controls and have a skiO Saturday. Anyone interested?

4 PM

Strength (Rec center) 35:00 [4]

2,000 m on Ski Erg - 8:45
Weight machines, crunches, balance

Sunday Mar 1, 2015 #

1 PM

Skate Ski (Okemo XC) 1:53:51 [3] 20.2 km (5:38 / km) +365m 5:10 / km

On my Craftsbury season pass. Surprisingly fun trails on the golf course. Lots of swooping up and around the hills and knolls, and then one long flat stretch into the woods on the ridge. Snow set firmly and good despite hoards of snowshoe tracks and even some bare booters. Did pretty much all the trails in both directions.

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