Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 31 days ending Jan 31, 2017:

activity	#	time	miles		km		+m	load
Skate Ski	24	25:33:37	135.98	(11:17)	218.84	(7:00)	3244	4215.8
Strength	4	3:03:02					1	549.1
Road Running	3	2:11:10	8.81	(14:54)	14.18	(9:15)	4	262.3
Total	30	30:47:49	144.79		233.02		3249	5027.2

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Tuesday Jan 31, 2017 #

3 PM

Skate Ski warm up/down 13:22 [2] 2.72 km (4:55 / km) +37m 4:36 / km

4 PM

Skate Ski race (Craftsbury) 21:22 [4] 5.0 km (4:17 / km) +122m 3:49 / km

Tuesday night race around the homologated 5 km course. Fast course, good wax (HF7 for mid 20's hard snow). Three good hills, first 2 okay, but last up Screaming Mimi was one for puking, felt whipped at the top.

Skate Ski warm up/down 6:27 [2] 1.02 km (6:19 / km) +14m 5:55 / km

Sunday Jan 29, 2017 #

2 PM

Skate Ski (Woodstock) 1:47:00 [3] 16.27 km (6:35 / km) +330m 5:58 / km

With Ruthie. Golf course trails were hard set and a little lumpy. Went up Mt Peg trail and snow was excellent, if thin in a couple places. Good afternoon ski.

Saturday Jan 28, 2017 #

9 AM

Skate Ski race (Craftsbury) 1:03:01 [4] 12.59 km (5:00 / km) +233m 4:35 / km

Craftsbury marathon, short version 1 lap. Classic. Conditions good, fresh snow overnight, track glazed hard frozen, temps mid-20's Kick fair except moderate hills, some slipping, skied out of track there.

Glide LF7, HF7, FC78 went well. Kick BG36 and purple klister with half dozen layers of VR45 purple on top.

Snow not particularly fast, downhills no problem. Had 2 guys wipe out ahead of me halfway down Ruthies, but easily skied around them.

Thursday Jan 26, 2017 #

2 PM

Skate Ski (Kingdom Valley) 52:38 [3] 5.65 km (9:19 / km) +93m 8:36 / km

Classic on ungroomed loose corn snow. Nice until it started to rain a little.

Wednesday Jan 25, 2017 #

3 PM

Skate Ski (Kingdom Valley) 59:21 [3] 10.18 km (5:50 / km) +63m 5:39 / km

Groomed to break up a soft crust, let it set and skied. Snow still has a lot of moisture so it didn't set -- loose granular. Skiing still ok but not inspiring.

Tuesday Jan 24, 2017 #

12 PM

Road Running (Springfield) 1:05:00 [2] 4.0 mi (16:15 / mi)

Around Springfield in the slush.

Strength (Rec Center) 45:00 [3]

Then strength workout.
Balance, dynamic stretch, jump rope
Pullups 12/10
Ab/adductor, bicep & tricep curls
Dumbbell squats
Incline squats, dips
Pects 130#, leg press 135#
Ski erg 500m 2:35

Monday Jan 23, 2017 #

3 PM

Skate Ski (Kingdom Valley) 16:51 [2] 1.76 km (9:34 / km) +29m 8:50 / km

Classic on ungroomed trails in the fields.

Skate Ski 46:07 [3] 7.36 km (6:16 / km) +37m 6:07 / km

Not happy with the skiing, so hooked the trail drag to the snowmobile and set some nice tracks around the outside of the fields.

Skied a bunch of laps until my silver klister started to slip on the glaze.

Saturday Jan 21, 2017 #

Note

Walked a couple miles to and from the concert hall. Coming back right thru the midst of the March. Very orderly, but a packed mob scene nonetheless. Fun day. Incredible performances.

Friday Jan 20, 2017 #

4 PM

Road Running (NYC) 34:25 [2] 2.8 mi (12:18 / mi)

In NYC for recital by Kenny's Samantha at Carnegie Hall tomorrow.

Run around Manhattan streets with Kenny in light rain.

Thursday Jan 19, 2017 #

3 PM

Skate Ski (Craftsbury) 1:39:00 [3] 11.87 km (8:20 / km) +93m 8:02 / km

Masters training after some free skiing. V1 and V2 drills on flats, teaching hill and chip hill. Then another loop to wind down, chasing after a Pisten Bully in the dark on nice corduroy.

Wednesday Jan 18, 2017 #

11 AM

Note

8" heavy snow overnight and still coming down slowly. Groomed very nicely..

2 PM

Skate Ski (Kingdom Valley) 1:07:05 [3] 7.36 km (9:07 / km) +198m 8:02 / km

Groomed but still soft. Good conditions to practice smooth skates and poling. Up the hillside trails, which were excellent.

Enough cover now to set classic tracks. Will do that with the snowmobile and also smooth over the soft death cookies from the skid steering on a couple sharp turns.

Tuesday Jan 17, 2017 #

9 AM

Strength (Rec Center) 55:00 [3]

Stretch, flex, balance
Pull ups 2 x 8 with 25# added, 2 x 10 no extra wgt
Inclined crunches x 2
Wrist curls, dumbbell presses and skull crushers
Hamstring curls x 2
Ski erg decreasing 100 m splits, 500 m 2:15
Push ups 15, jump rope, russian twists, dips, jackknives, step ups, squats, mtn climbers
Front plank 1-1/2 min
Thigh ab/adductors
Heel drops

3 PM

Skate Ski (Kingdom Valley) 57:16 [3] 7.12 km (8:03 / km) +205m 7:02 / km

Up the hillside. Did 5 laps along the main trail without dropping back down. Snow set up from yesterday and was fast frozen and a little lumpy. Eased back down the hillside for a few no-pole laps around the field as arms were tired.

Monday Jan 16, 2017 #

1 PM

Skate Ski (Kingdom Valley) 58:41 [3] 8.24 km (7:07 / km) +94m 6:44 / km

Groomed up the hillside and skied up there as well as the lower elevations. Did 5 x 60 sec intervals up Stairway to Heaven. Working on getting my lazy left leg to contribute to propulsion. Doing okay as long as I think about it, which I guess is the first step.

Chopped granular surface. Pretty fast and okay skiing. Ready for another layer on top tomorrow.

Sunday Jan 15, 2017 #

1 PM

Skate Ski (Craftsbury) 1:04:55 [3] 10.81 km (6:00 / km) +186m 5:32 / km

Up with Ruthie to ski around and warm Adrian's house. Partly sunny and low 20's. Did a loop around Sam's and Ruthies. Had a porky waddling next to the trail as we started down Ruthies.

2 PM

Skate Ski intervals 59:50 11.7 km (5:07 / km) +126m 4:51 / km

Workout with masters group. 20 min warmup then intervals on Lemon's Haunt 30-60-90-30 sec with a lap around the rest of the trail between each on. Finally 15 min cool down -- was beat.
Then video review.

Saturday Jan 14, 2017 #

2 PM

Skate Ski (Kingdom Valley) 58:50 [3] 12.11 km (4:52 / km) +27m 4:48 / km

Ground up the surface with three passes of the Bombi and wide groomer, teeth set down and 50# weight added.
Busted up frozen snow and surface was fast. Lots of loops in the fields. Had groomed a little in the Pines, but not enough to try skiing.

Friday Jan 13, 2017 #

4 PM

Skate Ski (Kingdom Valley) 37:14 [3] 7.09 km (5:15 / km) +61m 5:02 / km

Frozen up, hard granular sheet. Broke up with several passes of groomer. Tidd Tech worked well, drag harrow less so.

Skiing fast and good where I made a half dozen passes. Poor where I only went once or twice. Enough cover so I could really bust this up and have a good surface. Maybe put the heavy machine and wide groomer on it tomorrow morning. Weather looks benign for the next few days. See what the Pines and hillside look like.

Wednesday Jan 11, 2017 #

3 PM

Skate Ski (Kingdom Valley) 23:28 [2] 2.74 km (8:33 / km) +18m 8:17 / km

Floundering in the mush.

Skate Ski 24:33 [2] 3.31 km (7:26 / km) +28m 7:07 / km

More mush.

Tuesday Jan 10, 2017 #

1 PM

Skate Ski (Kingdom Valley) 1:03:26 [2] 10.09 km (6:17 / km) +65m 6:05 / km

Raw day, cold overnight -4F, slightly warming now but snow hard as a rock. Yesterdays scratching made it skiable. Would invest more time into improving the surface except it's going to take a hit tomorrow with a thaw. Back at it maybe Friday.

3 PM

Road Running 31:45 [2] 2.01 mi (15:49 / mi) +4m 15:43 / mi

One the sidewalk for half, then frozen trampled snow of the rail trail.

4 PM

Strength (Rec Center) 33:02 [3] +1m

Stretch and flex, balance
10 jackknives, wrist curls
Thigh ab/ad on machine, presses on machines
Ski erg 500 m moderate then sprint finish 2:15
Pullups 12, then 5 more with extra 25#
Jump rope, step jumps

Monday Jan 9, 2017 #

Note

Stopped by Tractor Supply and acquired a drag harrow for grading and smoothing. Hooked it to the snowmobile and chewed up the frozen granular surface on the trails. Use it one way, and rods poke down into the snow. Flip it over and a smoother side will break up chunks and Death Cookies. Quite good results, but no time to ski on it tonight. May need a pass with the regular Tidd Tech or some other device. Like a passing PistenBully.

Sunday Jan 8, 2017 #

10 AM

Skate Ski intervals (Craftbury ) 1:31:00 15.39 km (5:55 / km) +216m 5:32 / km

Warmup (first for it to go from -15F to 0). Then rolling intervals on Bailey Hazen 3-4-5-4-3 min with equal easy recovery. Those went well and then some touring around with hills thrown in.
Home by way of Colchester for a Costco fix.

Saturday Jan 7, 2017 #

Event: Sierra Ski-O TD/TXC

3 PM

Skate Ski (Craftsbury ) 1:05:05 [3] 12.48 km (5:13 / km) +249m 4:45 / km

Good hardpack surface. Cold but fast with Start green. Overnight at Adrian and Allison's.

Friday Jan 6, 2017 #

2 PM

Skate Ski (Kingdom Valley) 43:01 [2] 5.11 km (8:25 / km) +51m 8:01 / km

Low energy session due to a cold and icy conditions. No pole skiing, easy drills.
Snow in fields groomed to course granular with 1/2" flurries mixed on top for some smoothing. Up to Craftsbury Sat/Sun. Passed on Gunstock race due to lingering effects of cold.

Thursday Jan 5, 2017 #

3 PM

Skate Ski (Craftsbury) 1:15:18 [2] 8.27 km (9:06 / km) +61m 8:47 / km

Up for Masters class. Drills on balance, timing, V1 hills. Then some free skiing.
At home have chopped up the trails in the fields, but it will take many more iterations to get a good surface.

Wednesday Jan 4, 2017 #

2 PM

Strength (Rec Center) 50:00 [3]

Mostly relaxed workout after having a cold for a couple days. Rain and an inch of sleet yesterday and overnight. Should set up tonight.

Balance, jump rope, step jumps, lunges, v-ups
Incline situps, dumbbells for presses and skullcrushers
Machines for tricep curls and extensions, hamstring extensions, thigh ab/adductors
Pullups 8 with 25# extra wgt, 8 without
Ski erg 500 m easy 2:35, bike 3 min

Monday Jan 2, 2017 #

1 PM

Skate Ski (Hartland Winter Trails) 1:53:21 [2] 8.41 km (13:29 / km) +288m 11:31 / km

Classic with Ruthie on town trails in Hartland. Nice trail system and well groomed with double tracks.

C • Potential 3

4 PM

Skate Ski (Kingdom Valley) 48:43 [3] 4.04 km (12:03 / km) +127m 10:25 / km

Skate around home trails with Ed and Alex. Really nice conditions.

Sunday Jan 1, 2017 #

1 PM

Skate Ski (Kingdom Valley) 1:36:42 [2] 10.16 km (9:31 / km) +193m 8:41 / km

About an inch of new snow overnight. Enough to smooth things out, but also slow them down. Probably had the wrong wax. Took a lot of effort and was tired from yesterday. Deer tracks all over the fields, looks like they dug up one area to bed down.
Then took the snowmobile out a dusk and went over everything. Snow temp already down to 20, will set nicely overnight.

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