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Training Log Archive: kensr

In the 31 days ending Mar 31, 2016:

	activity	#	time	miles		km		+m	load
	Skate Ski	16	15:45:10	77.33	(12:13)	124.44	(7:36)	1992	2490.3
	Road Running	9	8:51:14	42.2	(12:35)	67.91	(7:49)	636	1390.4
	Skiing	2	4:00:00	62.34	(3:51)	100.33	(2:24)		600.0
	Strength	6	2:10:51					16	442.7
	Track workout	2	1:41:00	6.76	(14:56)	10.88	(9:17)	112	254.0
	O-course Training	1	19:42	1.33	(14:49)	2.14	(9:12)	84	78.8
	Total	36	32:47:57	189.96		305.71		2840	5256.2
averages - weight:162.5lbs

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Wednesday Mar 30, 2016 #

10 AM

Skiing (Okemo) 2:00:00 [3] 33.37 mi (3:36 / mi)

More skiing with Kenny and the kids. Clear, sunny. Solid surface in the morning, but got loose after lunch. Made for some work on the quads. Girls moving along well. Samantha took me down some black diamonds and Eliza on the blues.
Late start after Eliza's pancakes, but got in 19.8k vertical.

C • Winter fun 2

Tuesday Mar 29, 2016 #

9 AM

Skiing (Okemo) 2:00:00 [2] 28.97 mi (4:09 / mi)

Skiing with Kenny and the girls. Spring conditions, except for 2-3" new snow and gusty winds up high. Fun skiing; granddaughters are doing well and Samantha is very strong on the intermediate trails. Area pretty well deserted. 3 lifts covered all of Jackson Gore and the northern half of the main mountain.
Steady pace for 16.7k vertical.

Monday Mar 28, 2016 #

5 PM

Road Running 52:45 [3] 4.49 mi (11:45 / mi) +121m 10:51 / mi

Light mist. Up and over the hill on rte 11.

Sunday Mar 27, 2016 #

10 AM

Skate Ski warm up/down 3:27 [3] 0.54 km (6:24 / km) +3m 6:14 / km
ahr:118 max:122

Skate Ski race (Craftsbury) 45:15 10.31 km (4:23 / km) +229m 3:57 / km
ahr:154 max:165

Spring fling on last of snow on the race course. Warm and sunny spring conditions.
Got the wax right, warm for dirty snow: LF10, HF10BW and fluoro FC10B. But expected the snow to freeze hard overnight and then just be starting to melt on top, so went with the stiff Peltonens. Never got that cold so the base was pretty soft and soon turned loose, particularly on the climbs. Skis drilled into the soft snow and stopped, rather than floating over the top like soft skis would. Oh well, didn't want to wax two pairs of skis just to try the flex. Mistake.
Splits 13.39, 14.19, 16.28
Definitely slowed as snow broke up and I got tired.

Skate Ski warm up/down 5:00 [1] 0.5 km (10:00 / km)

Pretty tired after all that.

4 PM

O-course Training race (Kingdom Valley) 19:42 [4] 2.14 km (9:12 / km) +84m 7:42 / km
ahr:124 max:141

Kenny & kids did skiO from winter as an Easter bunny Hunt, and I did it backwards with a few bushwacks.

Saturday Mar 26, 2016 #

3 PM

Road Running (Chester town loop) 48:58 [2] 3.57 mi (13:42 / mi) +80m 12:49 / mi
ahr:124 max:156 weight:162lbs

Racing tomorrow at Craftsbury, so an easy run around town on a beautiful sunny afternoon. Boiled down more sap today; 2 gal syrup ytd from the dozen taps. Weather looks good for more

Thursday Mar 24, 2016 #

5 PM

Track workout 40:00 3.16 mi (12:39 / mi) +6m 12:35 / mi
ahr:123 max:158

Track for a little faster pace, maybe 1:50 for 400m. Got there and wind was whipping down one side, so decided to just do 200's. Did a couple and then some 400's and finally another couple 200's against the wind. Satisfied with the results, but maybe wait until it gets to the 50's before doing more of this.
47, 47, 1.55, 1.49, 50, 50

Wednesday Mar 23, 2016 #

3 PM

Road Running 42:52 [3] 4.3 mi (9:58 / mi) +16m 9:51 / mi
ahr:145 max:160

Pretty good warm up, then ran the middle 3 miles at an even pace. When focused, feel like I'm beginning to push the pace a little and am actually running instead of slogging.

4 PM

Strength 20:10 [4] +3m
ahr:107 max:143

Balance, stretches
10 pullups
Couple machines at heavier wgts
Inclined crunches

Monday Mar 21, 2016 #

3 PM

Road Running (Cummings/GMtnTpke) 1:17:39 [2] 4.47 mi (17:22 / mi) +138m 15:50 / mi
ahr:107 max:143

Local dirt roads. Then practiced skiO map exchange using Ed's boards, complete with ski gloves. Next time ski poles, too (and maybe skis?). Then navigated the Pines using the Presque Isle map.

Sunday Mar 20, 2016 #

1 PM

Road Running 1:27:33 [3] 7.2 mi (12:10 / mi) +44m 11:56 / mi
ahr:136 max:170

Warm up over to the trail and then down to the CT river and back. Figured out I really need to loosen up my hips and glutes if I expect to run at any reasonable pace.

2 PM

Strength 18:02 [3] +3m
ahr:109 max:148

Stretching, balance
13 pullups
Ski erg 500 m @ 2:15

Saturday Mar 19, 2016 #

1 PM

Track workout (GMUHS) 1:01:00 3.6 mi (16:57 / mi) +106m 15:31 / mi
ahr:109 max:154

Couple miles around the hiking trail and bushwacking the town's new acquisition next door. Then on the track for 3 x 800m with 1 min in between.

Just above freezing with a strong breeze. Slow, but improved the pace with each one.

Wednesday Mar 16, 2016 #

4 PM

Skate Ski (Craftsbury) 1:05:58 [3] 10.19 km (6:28 / km) +242m 5:47 / km
ahr:133 max:166

In Hardwick for work, so went on up to Craftsbury to ski after. No snow except where they've made and trucked it around, and on those trails there's 1-2 feet. Maybe 4 km of good snow for the big races next week.

Warm, soft and slushy. Lot of work on the hills as my wax wasn't quite up for 50F temps.

Tuesday Mar 15, 2016 #

4 PM

Road Running 1:14:13 [3] 6.12 mi (12:08 / mi) +127m 11:24 / mi
ahr:133 max:178 weight:163lbs

First run for a week. got to get back on plan. Very tired yesterday, after all the event work and lots of driving. But felt good today and ran okay. Yesterday's snow disappeared a couple hours after landing. Nice to look at while it was here.

Boiled out a half gallon of syrup today, another 10 gallons of sap to go from last week. Not quite ready for RO.

Monday Mar 14, 2016 #

12 PM

Note

Long drive home last night, just like everyone else. Here I am in Chester now watching snow come down like crazy. Will it pile up? Will it stick around? Don't know, but I'll enjoy it if I can. One thing I've learned this winter is to never take any snowstorm for granted.

2 PM

Strength (Rec center) 30:00 [4]

Short but hard workout.
Balance, jump rope.
12 pullups.
Machines at heavier wgt, 12 reps.
20 incline crunches.

Sunday Mar 13, 2016 #

8 AM

Skate Ski (Presque Isle, ME) 37:07 [2] 4.46 km (8:20 / km) +133m 7:15 / km

Setting out control boxes. Snow frozen and fast.

11 AM

Skate Ski 21:03 [3] 3.25 km (6:28 / km) +100m 5:37 / km

Tour over the mountain with Ernst. Soft and slow in places, other areas still quick.

3 PM

Skate Ski 8:58 [3] 1.62 km (5:32 / km) +26m 5:08 / km

Last tour around the upper venue and trails.

Saturday Mar 12, 2016 #

8 AM

Skate Ski 1:22:59 [2] 4.72 km (17:35 / km) +62m 16:30 / km

Setting control stands and boxes.

11 AM

Skate Ski race 54:14 [4] 9.74 km (5:34 / km)

Green Middle (unofficial). Waxed skis today and even took a gu. Tried to race instead of just skiing. Couple points of confusion. Hesitation on some of the early downhill cuts. Of course, lots of fun.

1 PM

Skate Ski 1:15:00 [2] 7.32 km (10:15 / km) +169m 9:11 / km

Control pickup.

Friday Mar 11, 2016 #

Event: North American and US SkiO Championships

10 AM

Skate Ski 1:00:00 [2] 5.0 km (12:00 / km)

Setting controls.

2 PM

Skate Ski race (SkiO Sprint) 17:41 [4] 2.82 km (6:17 / km) +62m 5:39 / km

Skiing the Green sprint. Not racing as I had hung some of the controls.

3 PM

Skate Ski 36:36 [1] 1.89 km (19:20 / km) +20m 18:22 / km

Control pickup.

Thursday Mar 10, 2016 #

4 PM

Skate Ski (Presque Isle, ME) 40:00 [2] 4.4 km (9:05 / km)

Setting control stands for skiO sprint.

Wednesday Mar 9, 2016 #

2 PM

Skate Ski (Presque Isle, ME) 1:39:22 [2] 7.8 km (12:45 / km) +124m 11:48 / km
ahr:97 max:138

Tuning up GPS tracks and trails.

Tuesday Mar 8, 2016 #

3 PM

Skate Ski (Presque Isle, ME) 1:35:03 [3] 9.77 km (9:44 / km) +223m 8:44 / km
ahr:122 max:148

Skied around with Greg and Ed, checking out conditions. Area ski trails are all in excellent shape with good cover and solid deck. The woods have 8-12" of heavy snow and will pack just fine for narrow trails. Conditions good for skiO this weekend.

Monday Mar 7, 2016 #

4 PM

Road Running (Rec center) 43:08 [2] 2.89 mi (14:54 / mi) +85m 13:39 / mi
ahr:110 max:143

Across the river and up the hillside exploring local roads.

5 PM

Strength 21:10 [3] +5m
ahr:109 max:134

Balance, stretch, jump rope
Ab/adduct, delts
10 pullups

Sunday Mar 6, 2016 #

10 AM

Skate Ski (Grafton Ponds) 1:36:27 [3] 20.06 km (4:48 / km) +281m 4:30 / km
ahr:124 max:155

20's overnight, rising to 30's. Got the snow in the morning after it had been nicely groomed on their snowmaking loop. Had trails to myself, although a bunch were on the tubing hill. Fast for the first hour then seemed slow or at least more work as it got warm and I tired a bit. Lots of hill intervals on the 1.5 km loop.

Saturday Mar 5, 2016 #

1 PM

Road Running 43:34 [3] 3.89 mi (11:12 / mi) +13m 11:05 / mi
ahr:142 max:166

Chilly run in old shoes, forgot the ones with some cushion. Broke the run into 1/2 mi segments with 1 min in between. All ended up at a modest pace.

C • Old shoes 3

Road Running warm up/down 7:32 [2] 0.56 mi (13:27 / mi)
ahr:134 max:142

First section warming up.

2 PM

Strength (Rec center) 24:26 [3] +3m
ahr:114 max:157

Balance (pretty good), 75 skip rope
12 pullups, very good
Various machines; tried to use leg press to simulate skate push by lying on my side, kind of awkward but maybe the right move for thrust and power.

Friday Mar 4, 2016 #

12 PM

Skate Ski (Craftsbury) 1:41:00 [3] 20.06 km (5:02 / km) +318m 4:40 / km
ahr:130 max:160

Great snow, firm and fast. Good cover on all the trails -- Ruthies, Sam's, Charlies Cabin. Surprised by the cover. The upper soccer field has a pile of man made snow bigger than a house. They're stocking it up to carry them thru the expected thaws to the end of March. Met a crew out on the race loop drilling holes to determine where more is needed. Got 8-24" on trails where they've been moving snow.

Tuesday Mar 1, 2016 #

Note

Warmer, sunny weather good for something -- have set out 12 taps on the maples with 25 gal sap in the first 2 days.

3 PM

Road Running 53:00 4.7 mi (11:17 / mi) +12m 11:11 / mi
ahr:134 max:179

Easy rail trail run with 12 x 400 m pickups. Ran at 8-9 min pace.

4 PM

Strength (Rec center) 17:03 [3] +2m
ahr:115 max:150

Short workout with balance and then hard at machines for one set.
12 pullups, felt easy

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