Training Log Archive: kensrIn the 31 days ending Dec 31, 2017:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||||||||||||||||||||||||||||||||||||||||
Sunday Dec 31, 2017 #
Note
Year in Review 2017 Summary:
Most notably had the opportunity to focus more time on training as I reduced my work hours this year. This was highlighted by declaring this as YETI, the Year of Extraordinary Training Initiative. Starting in May, I increased training time as much as I could tolerate, ending the year at 52 hours in December, up from around 32 hours for the first months of the year.
Lots more core strength training, 159 sessions over the year. Stretching almost daily once or twice. In the Fall I connected with a group of local runners for group runs and some track time. All this is yielding progress past the quad injury a couple years ago and a glute strain this summer, but still have a lot of improvement needed on running speed. Goal is to drop the 5K time back under 25 minutes.
Had some faster orienteering races this Fall, particularly at the Boulder Dash and Quantico even though both meets saw some errors.
Lost my long time rogaining partner, Glen Brake, and am still considering how and whether to replace him for World Champ competition in my +65 class.
Skiing was mostly a disappointment with the Birkie washed out and not enough training distance to do well in the few races I did enter. This year looks better with half of last year's distance already covered in November and December. Goal is to race shorter distances early and often and be ready for the marathons later in the season.
Most notably had the opportunity to focus more time on training as I reduced my work hours this year. This was highlighted by declaring this as YETI, the Year of Extraordinary Training Initiative. Starting in May, I increased training time as much as I could tolerate, ending the year at 52 hours in December, up from around 32 hours for the first months of the year.
Lots more core strength training, 159 sessions over the year. Stretching almost daily once or twice. In the Fall I connected with a group of local runners for group runs and some track time. All this is yielding progress past the quad injury a couple years ago and a glute strain this summer, but still have a lot of improvement needed on running speed. Goal is to drop the 5K time back under 25 minutes.
Had some faster orienteering races this Fall, particularly at the Boulder Dash and Quantico even though both meets saw some errors.
Lost my long time rogaining partner, Glen Brake, and am still considering how and whether to replace him for World Champ competition in my +65 class.
Skiing was mostly a disappointment with the Birkie washed out and not enough training distance to do well in the few races I did enter. This year looks better with half of last year's distance already covered in November and December. Goal is to race shorter distances early and often and be ready for the marathons later in the season.
1 PM
Skate Ski (Kingdom Valley) 1:42:15 [3] 10.19 km (10:02 / km) +241m 8:58 / km
weight:165lbs
Snow finally starting to form a solid deck. Extended the grooming throughout and main trails are 11' wide. Plenty of room for skating uphill and staying under control coming down.
Temp is still cold at 3F, but quite comfortable with the right clothing and working to generate heat. Snow improving, but still slow.
Depth at snow stake: 15"
Temp is still cold at 3F, but quite comfortable with the right clothing and working to generate heat. Snow improving, but still slow.
Depth at snow stake: 15"
Saturday Dec 30, 2017 #
Event: HO HO-O Ski-O at Lake Placid
11 AM
Skate Ski race (Mt Van Hoevenberg) 1:51:52 [4] 16.24 km (6:53 / km) +316m 6:17 / km
shoes: Fischer RCS 2
SkiO at Mt VanHo. Long course that first covered the biathlon side trails and then crossed back and bounced around the Ladies 5k loop. Then back over the road for a couple more controls and back to finish in the stadium.
Good course that required a lot of focus on keeping track of the junctions and one-way trails. Snow was very cold at 3F and slow. Quite a bit of climb. Made a weak route choice to 14 that added extra 20m climb.
Some short snowshoe trails, but these didn't have much cover so the course setters wisely kept us from trashing our skis too much. The main trails are just getting full cover and are early-season lumpy.
Thanks to David and Janet, Phil and Susan for the race and EMPO's skiO program!
Good course that required a lot of focus on keeping track of the junctions and one-way trails. Snow was very cold at 3F and slow. Quite a bit of climb. Made a weak route choice to 14 that added extra 20m climb.
Some short snowshoe trails, but these didn't have much cover so the course setters wisely kept us from trashing our skis too much. The main trails are just getting full cover and are early-season lumpy.
Thanks to David and Janet, Phil and Susan for the race and EMPO's skiO program!
Friday Dec 29, 2017 #
3 PM
Snowshoeing 45:00 [2] 1.5 mi (30:00 / mi)
With Kenny and the girls up to the Tea House, and then Samantha and I bushwacked up to the top of the ridge and back the long way.
4 PM
Skate Ski (Kingdom Valley) 47:21 [2] 5.12 km (9:15 / km) +70m 8:39 / km
Still cold at 2F; snow very slow on SG8.
Thursday Dec 28, 2017 #
7 AM
Stretching 9:00 [0]
Stretches, squats, lunges
1 PM
Skate Ski (Kingdom Valley) 1:09:57 [3] 5.77 km (12:08 / km) +150m 10:44 / km
Rolled trails with the Bombi, then groomed with the snowmobile. Groomer fought me on the tight turns and had to manhandle it some.
Then temp hit a balmy high of +2 so went skiing. Wax SG8 was marginally better than yesterday, but still a lot of work. Comfortable with many layers.
Then temp hit a balmy high of +2 so went skiing. Wax SG8 was marginally better than yesterday, but still a lot of work. Comfortable with many layers.
3 PM
Road Running 17:40 [2] 1.09 mi (16:08 / mi) +4m 15:57 / mi
From rec center to trail, but it was not plowed and snow was deep. I was one layer short and did not want to venture into the loose snow. Might ski it next week.
4 PM
Strength (Rec center) 45:01 [3] +1m
Back inside for stretching and balance first.
Pullups 2 x 10
Ab wheel 5 x full body, 25 x from knees
Squats, lunges
Back extension w/10#
Ab lift w/8#
Skull crushers 2 x 10#
Leg presses 15 x 225#, then 10 x 135# each leg
Ab/ad machine
Pecs/delts
Plank 1 min
Ski erg 500m @ 2:02.8
Pullups 2 x 10
Ab wheel 5 x full body, 25 x from knees
Squats, lunges
Back extension w/10#
Ab lift w/8#
Skull crushers 2 x 10#
Leg presses 15 x 225#, then 10 x 135# each leg
Ab/ad machine
Pecs/delts
Plank 1 min
Ski erg 500m @ 2:02.8
Wednesday Dec 27, 2017 #
7 AM
Stretching 12:00 [0]
Loosening up the legs before grooming on a chilly day -- no heated seats here.
12 PM
Skiing (Okemo) 49:00 [2] 9.0 mi (5:27 / mi) +2266m 3:03 / mi
Afternoon on the slopes. Cold in the morning, but got to the lower teens later on so we gave it a try. Holiday crowds weren't bad at all. Fun skiing with the girls.
5 PM
Skate Ski (Kingdom Valley) 27:33 [2] 2.17 km (12:42 / km) +16m 12:15 / km
Had rolled trails first thing this morning. Snow still soft and very cold by dark -- around zero F. Quite slow on LF4.
Tuesday Dec 26, 2017 #
11 AM
Skiing (Okemo) 2:16:00 [2] 16.6 mi (8:12 / mi) +3953m 4:43 / mi
Skiing with Kenny and the girls, Samantha in the morning and Eliza after lunch. Both are skiing very well. Temp rumored to be very cold, but not bad at all (teens). Bubble lifts and heated seats help.
8 PM
Stretching 15:00 [0]
Stretching the ski muscles
Monday Dec 25, 2017 #
9 AM
Note
9" overnight Xmas gift. 18" at snow stake. Rolled most of the lower trails and only half-flipped the snowmobile once.
2 PM
Classic Ski 30:44 [1] 2.54 km (12:07 / km) +70m 10:39 / km
Set track around fields. No kick.
3 PM
Classic Ski 55:44 [1] 3.08 km (18:04 / km) +100m 15:33 / km
Added Start purple for just below freezing, but was heavy-handed and it dragged. Skied to the Tea House and scraped it off for the return home. Kenny, Dan, Kate and Ruthie had broken trail, so it was only moderate work, just slow. Kenny skied Dan's Dive in his alpine skis, so I guess there's enough snow to groom the pitch.
Sunday Dec 24, 2017 #
7 AM
Stretching 9:00 [0]
Stretches with help from Daniel Max.
Temp in 20's, snow set.
Temp in 20's, snow set.
12 PM
Skate Ski (Kingdom Valley) 29:33 [3] 4.06 km (7:17 / km) +60m 6:47 / km
shoes: Fischer RCS hole 6 soft blue g
Busted up a thin crust and groomed the lower trails. Skied with Kenny, Dan and the girls.
Fast broken ice, soft surface, just below freezing. LF7 worked fine.
Fast broken ice, soft surface, just below freezing. LF7 worked fine.
1 PM
Skate Ski 59:55 [3] 5.71 km (10:29 / km) +50m 10:03 / km
Short skate ski lesson with Samantha, then laps.
4 PM
Skate Ski 27:22 [3] 5.16 km (5:18 / km) +29m 5:10 / km
Rolled the upper trails all the way to the top in anticipation of a good snowfall tonight.
Then skied the field trails some more. Cooling off, snow getting nice and fast.
Then skied the field trails some more. Cooling off, snow getting nice and fast.
Saturday Dec 23, 2017 #
7 AM
Stretching 11:00 [0]
plus lunges and squats.
Light rain and temp 19-29F. Settling snow, 10" at stake.
Light rain and temp 19-29F. Settling snow, 10" at stake.
Friday Dec 22, 2017 #
7 AM
Stretching 8:00 [0]
Snowing
4 PM
Skate Ski (Kingdom Valley) 49:17 [2] 5.18 km (9:31 / km) +77m 8:51 / km
Still snowing, groomed the 4" we had so far. Soft skis on soft snowpack, right skis, but soft base under another inch or two additional made it slow and laborious. Nice to be out in gently falling dry snow.
Thursday Dec 21, 2017 #
6 AM
Stretching 4:00 [0]
3 PM
Skate Ski (Craftsbury) 1:15:00 [3] 15.87 km (4:44 / km) +69m 4:37 / km
shoes: Fischer RCS 2
Masters group training.
Temp cold 10F, wax SG10, okay; skis #2 Fischer soft, not right for what is now hard pack, also rounded edges so skidded out on the hard step turns.
Snow coming in tomorrow and again on Xmas.
Temp cold 10F, wax SG10, okay; skis #2 Fischer soft, not right for what is now hard pack, also rounded edges so skidded out on the hard step turns.
Snow coming in tomorrow and again on Xmas.
Wednesday Dec 20, 2017 #
6 AM
Stretching 9:00 [0]
Hamstrings tight
3 PM
Skate Ski (Kingdom Valley) 54:28 [3] 9.11 km (5:59 / km) +85m 5:43 / km
Light dusting on top of Monday's grooming, which has solidly set up. Was a little bumpy but fine until we dump on another 4-6" on Friday.
Depth at snow stake: 6"
Depth at snow stake: 6"
Tuesday Dec 19, 2017 #
6 AM
Stretching 8:00 [0]
Get those legs moving!
3 PM
Road Running 1:24:11 [2] 5.12 mi (16:27 / mi) +27m 16:11 / mi
Run to get legs loose after yesterday wgt workout. Rail trail has not been plowed, so that made half the run on 3" of lumpy slightly packed snow. Still, felt good to be out. Temp around 40F and light rain showers all day.
Monday Dec 18, 2017 #
7 AM
Stretching 8:00 [0]
5 PM
Strength 1:10:00 [3]
Class cancelled tonight and worked out on my own. Got client work the next few days, so decided to make this tough. Not quite as expected...
Warm up with balance and jump rope.
Pullups 2 x 12.
Box jumps 18" x 5
Legs presses. Plan was to start with heavy wgt and low reps, and proceed on to lighter wgt and high reps. Found this to be quite a strain at the wgts I've been using previously. In fact, on the last set I could only do 25 reps of lighter wgt instead of the planned 40. Then started unloading the rack. Took off all my wgts and found an additional stack of 100# on the back of the machine. So what I did was:
10 x 325#
10 x 280#
15 x 235#
25 x 190#
Plus the rack itself adds another 75#. Definitely more than planned.
Pitcher squats with and without 20# kettleballs
Ab roll x 30
Skull crushers 10#
Leg ups with 10# wgt x 10
Ab/ad machine 2 sets 20 each with moderately heavy wgt
Ski erg 1000 m balanced on dynadisc
Warm up with balance and jump rope.
Pullups 2 x 12.
Box jumps 18" x 5
Legs presses. Plan was to start with heavy wgt and low reps, and proceed on to lighter wgt and high reps. Found this to be quite a strain at the wgts I've been using previously. In fact, on the last set I could only do 25 reps of lighter wgt instead of the planned 40. Then started unloading the rack. Took off all my wgts and found an additional stack of 100# on the back of the machine. So what I did was:
10 x 325#
10 x 280#
15 x 235#
25 x 190#
Plus the rack itself adds another 75#. Definitely more than planned.
Pitcher squats with and without 20# kettleballs
Ab roll x 30
Skull crushers 10#
Leg ups with 10# wgt x 10
Ab/ad machine 2 sets 20 each with moderately heavy wgt
Ski erg 1000 m balanced on dynadisc
Sunday Dec 17, 2017 #
7 AM
Stretching 8:00 [0]
10 AM
Skate Ski (Craftsbury) 2:35:00 [3] 21.39 km (7:15 / km) +250m 6:51 / km
Masters group with Pepa. Great instruction on V! and V2 and some video as well. Wgt balance, ankle flex, wgt follows thigh follows ski.
Lunch, the off to north end and up Ruthies to new Bowens trail. Across Creek Rd into sugar bush and out around Dantes loop. These are really nice trails and extend the system quite a bit. Back down Sam's and across Bailey Hazen to climb Screaming Mimi. Snow is good with full cover and just enough for tracks to be set, but could use more to smooth the undulations in the new areas.
Wax: temp 10F,Start SG10 green nonfluro. Ran well.
Lunch, the off to north end and up Ruthies to new Bowens trail. Across Creek Rd into sugar bush and out around Dantes loop. These are really nice trails and extend the system quite a bit. Back down Sam's and across Bailey Hazen to climb Screaming Mimi. Snow is good with full cover and just enough for tracks to be set, but could use more to smooth the undulations in the new areas.
Wax: temp 10F,Start SG10 green nonfluro. Ran well.
Saturday Dec 16, 2017 #
7 AM
Stretching 8:00 [0]
12 PM
Skate Ski (Kingdom Valley) 1:25:00 9.4 km (9:03 / km) +201m 8:10 / km
shoes: Fischer RCS 2
Groomed with 6' drag, trails firming up. Some laps around fields and then no pole back and forth on upper trail. Snow cold and dry, winter conditions even tho temp was low 20's..
Wax: LF6 on soft Fischer RCS #2. These are unstable on hard snow, but worked on these conditions.
Wax: LF6 on soft Fischer RCS #2. These are unstable on hard snow, but worked on these conditions.
Friday Dec 15, 2017 #
7 AM
Stretching 10:00 [0]
4 PM
Skate Ski (Kingdom Valley) 48:44 [2] 5.04 km (9:41 / km) +76m 9:00 / km
shoes: Madshus 5 stiff blue grind
Rolled and then groomed most of the trails, including the main upper loop. Let it sit for awhile and then skied the lower part on the Madshus. These were too stiff for the soft snow. Switched to the Fischer RCS holes #6 which are the same grind, but a soft flex. Both pair had LF6 wax. The Fischers did much better.
Snow is settling and consolidating, have 9" at the stake. Good trail cover.
Snow is settling and consolidating, have 9" at the stake. Good trail cover.
Thursday Dec 14, 2017 #
6 AM
Stretching 5:00 [0]
3 PM
Classic Ski (Craftsbury) 53:30 [3] 8.49 km (6:18 / km) +88m 5:59 / km
Masters group classic skiing. Cold about 6F. Kick double pole, double pole. Hill running & stride.
Start RF green kick, SG10 non fluor glide (-23 to 14F). Excellent glide, could have used more kick (only 2 short layers).
Start RF green kick, SG10 non fluor glide (-23 to 14F). Excellent glide, could have used more kick (only 2 short layers).
Wednesday Dec 13, 2017 #
Note
Crappy schedule this week and next. Off at 4 AM this morning to drive thru the end of the snowstorm that dumped 9" here, and then a long day in Burlington. Shorter day tomorrow, but still working. Next week at least 3 days working, maybe a fourth.
Give it up guys -- I've got skiing to do!
Give it up guys -- I've got skiing to do!
Tuesday Dec 12, 2017 #
11 AM
Note
Rolled ski trails. Firmly packed base. Have 4" so far today, depth at snow stake 6".
2 PM
Classic Ski (Kingdom Valley) 1:11:35 [2] 6.11 km (11:43 / km) +93m 10:54 / km
Classic on ungroomed snow. Packed with roller, but no track set. Good coverage -- about 10" deep at this point.
25F. Start RF red (23-30F) kick. Little bit of icing.
25F. Start RF red (23-30F) kick. Little bit of icing.
Monday Dec 11, 2017 #
7 AM
Stretching 8:00 [0]
5 PM
Trail Running 35:17 [3] 2.54 mi (13:53 / mi) +5m 13:48 / mi
ahr:129 max:149
Trail mostly clear, but a few snowy spots. Need to get the town to plow.
6 PM
Strength (Exercise class) 45:00 [3]
Legs today
Ski erg, rower, Sparc warmup
Presses 2 x 10 @ 180#
Calf presses 2 x 10 @ 225#
Leg curls, extensions
Bench steps w/20# x 40
Heel drops
Ski erg, rower, Sparc warmup
Presses 2 x 10 @ 180#
Calf presses 2 x 10 @ 225#
Leg curls, extensions
Bench steps w/20# x 40
Heel drops
Stretching 8:00 [0]
Sunday Dec 10, 2017 #
9 AM
Skate Ski (Craftsbury) 1:45:00 20.14 km (5:13 / km) +108m 5:05 / km
Laps at Craftsbury, including some of Lemons Haunt. Many trips up chip hill, which is good. Worked hard on the hill climbs.
New snow at home: 4"
New snow at home: 4"
Saturday Dec 9, 2017 #
Note
Finished welding up the trail roller assembly. Modifying the secondary hitch connection on the snowmobile to pull it.
Got 3-4" snow today, so will try it out soon.
Got 3-4" snow today, so will try it out soon.
Friday Dec 8, 2017 #
4 PM
Trail Running 32:48 [3] 2.68 mi (12:15 / mi) +3m 12:13 / mi
Afternoon run looong delayed by a confernece call that went 2+ hours -- I thought I was done with these.
Run felt great -- back down from 10 days at 6k'.
Run felt great -- back down from 10 days at 6k'.
Strength 28:00 [3]
Usual stretching, but mostly strength.
Pullups 2 x 10
Ski erg 500m, half on each foot, another 500m on both at harder pace, all on dynadisc, 5:23
Ab roll x 30
High bench steps 15# kettles each hand
Rows 15#
Lunges and side lunges 25# kb
Pullups 2 x 10
Ski erg 500m, half on each foot, another 500m on both at harder pace, all on dynadisc, 5:23
Ab roll x 30
High bench steps 15# kettles each hand
Rows 15#
Lunges and side lunges 25# kb
Thursday Dec 7, 2017 #
Note
Travel day back via Vancouver and Montreal.
Wednesday Dec 6, 2017 #
8 AM
Stretching 8:00 [0]
9 AM
Skate Ski warm up/down 30:15 [3] 5.1 km (5:56 / km)
Around Sidewinder.
Skate Ski tempo 9:30 1.79 km (5:18 / km)
Time trial around TJ's Corkscrew. This is a climbing, winding loop that has 3 short steep hills and sharp drops. M-C did this as a challenge when she was training, so what the heck, I could give it a shot. Didn't match her 7:18, even using geezer rules (I got to stop at the top of the hills), but 9:30 was okay. And probably didn't need to stop for the last two hilltops.
12 PM
Skate Ski 2:50:00 [3] 25.01 km (6:48 / km) +566m 6:06 / km
Then up around Paradise and down Lars Taylor to Sovereign Lakes. Back on Gold Mtn parkway. Felt really tired and slow on all the hills.
Well into getting a cold. Headed home tomorrow after 9 days of great skiing.
Well into getting a cold. Headed home tomorrow after 9 days of great skiing.
Tuesday Dec 5, 2017 #
8 AM
Stretching 10:00 [0]
10 AM
Skate Ski 2:06:00 20.88 km (6:02 / km)
Up to the top, around Howie's and back down Aqueduct to Paradise and Cross Mtn.
1 PM
Skate Ski 1:10:00 10.6 km (6:36 / km)
Social ski with Marie-Cat around Sidewinder and then TJ's. She very graciously let me catch my breath at the top of the climbs on TJ's. Got a geezer time trial throw-down tomorrow for the loop -- I get to stop the clock for recoveries.
Hoping to see her for the World Masters skiO in March!
Hoping to see her for the World Masters skiO in March!
7 PM
Stretching 9:00 [0]
Monday Dec 4, 2017 #
7 AM
Stretching 10:00 [0]
10 AM
Skate Ski (SilverStar/Sovereign Lake) 3:50:00 [3] 35.0 km (6:34 / km)
Down below the village to pick up the Comet lift to the top. Then down Aberdeen to Sovereign and around those trails. Up Lars Taylor to Captik and down the front side.
Legs pretty tired coming back up. Guess freshness below -150 on my scale is as far under as I want to get. Admittedly a heavy week so far.
Legs pretty tired coming back up. Guess freshness below -150 on my scale is as far under as I want to get. Admittedly a heavy week so far.
Sunday Dec 3, 2017 #
7 AM
Road Running 13:00 [1] 0.8 mi (16:15 / mi)
Run over to Village store for Sunday paper. No luck, no news, no comics.
8 AM
Stretching 8:00 [0]
10 AM
Skate Ski 1:50:00 [3] 13.8 km (7:58 / km)
Morning tour of all the trails by Sidewinder. T's Corkscrew and Beetlejuice especially fun.
Feeling accumulated ski miles. Freshness factor is well negative.
Feeling accumulated ski miles. Freshness factor is well negative.
2 PM
Skate Ski 1:50:00 [3] 16.4 km (6:42 / km)
Up the Summit lift (easy way to the top!), then down Paradise and Cross Mtn trails. Downhill grade all the way. But got chilled on the lift and never warmed up coming down. Doubled back a couple times just to expend energy.
Lot of relaxed technique work.
Lot of relaxed technique work.
Saturday Dec 2, 2017 #
Event: WCOC RHINO
8 AM
Stretching 10:00 [0]
Legs a little tight.
10 AM
Skate Ski 2:40:00 [3] 22.7 km (7:03 / km)
Up to Paradise and then down Lars Taylor to Sovereign Lakes for lunch. Back past the horse corral.
C • Lars 5
3 PM
Skate Ski 44:58 [4] 8.61 km (5:13 / km)
Friday Dec 1, 2017 #
8 AM
Skate Ski 45:00 [3] 6.9 km (6:31 / km)
Early morning ski around the village trails.
10 AM
Skate Ski 2:10:00 [3] 16.24 km (8:00 / km)
Over to Sovereign Lakes on the Gold Mtg trail. Messed around finding the start of the trail. Okay once we got past the trash station. Surface firm and good. Snack and a couple loops there, then back same way. Much faster on return, as there's a good loss of elevation.
3 PM
Skate Ski 45:00 [4] 8.6 km (5:14 / km)
Out solo to pond and around Sidewinder. Watch pooped out at the end.
Working on technique, getting even thrust to both legs (yay!), but hard.
Working on technique, getting even thrust to both legs (yay!), but hard.