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Training Log Archive: kensr

In the 31 days ending Dec 31, 2018:

activity # timemileskm+mload
  Skate Ski24 36:54:37 204.35(10:50) 328.87(6:44) 41196647.3
  Classic Ski7 9:04:40 46.21(11:47) 74.38(7:19) 7961631.7
  Strength6 6:20:005c915.0
  Road Running4 5:46:50 29.62(11:43) 47.66(7:17) 95987.8
  Trail Running2 2:41:31 12.39(13:02) 19.94(8:06)484.5
  Hiking1 2:00:00 3.0(40:00) 4.83(24:51)360.0
  Stairway to Heaven 5 28:29 0.99 1.6 1205c107.9
  Stretching2 15:0020.0
  Total45 63:31:07 296.57 477.28 512910c11154.3
  [1-5]45 63:01:07
averages - weight:163.5lbs

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Monday Dec 31, 2018 #

10 AM

Skate Ski (Tahoe Donner ) 1:47:00 [3] 20.11 km (5:19 / km) +425m 4:49 / km

Cold, very windy. Euer Valley with Greg. Up to the end of Crabtree Canyon. Then blown up Euer with a fierce tailwind. Great skiing!

Sunday Dec 30, 2018 #

9 AM

Classic Ski warm up/down 18:25 [3] 2.32 km (7:56 / km)

Classic Ski race (ASC 10k) 48:28 [4] 8.66 km (5:36 / km)

Snowshoe Thompson 10k race. Moderate climb on the course, transformed snow frozen but not icy. Temp around freezing. Used blue klister (thanks Anna!), which worked ok once I extended the coverage longer than normal. Didn’t do a good job stripping off the existing hard wax first, and as a result lost most of the klister to the abrasive snow by the end. Had to herringbone the steep and most of the moderate hills. Fun race, well organized by ASC.
11 AM

Classic Ski warm up/down 50:44 [2] 6.43 km (7:53 / km)

Another lap around with Ruthie and Greg after some chili. And then a little more after Greg headed home.

Saturday Dec 29, 2018 #

11 AM

Classic Ski (Auburn Ski Club ) 1:07:13 [3] 10.1 km (6:39 / km)

Around the course for Sunday’s 10k race. No kick today.

Friday Dec 28, 2018 #

10 AM

Skate Ski (Tahoe Donner ) 2:41:36 [3] 27.49 km (5:53 / km)

Up to the top with Greg. Cold wind on exposed ridge of Hawks Mtn. Rewaxed skis for colder temp and then grabbed the wrong pair out of the car.
Lunch then back up to do Hastings with Ruthie. Couple hill sprints at end on Rough Rider. Pretty well trashed.

Thursday Dec 27, 2018 #

10 AM

Skate Ski hills (Auburn Ski Club ) 1:12:40 intensity: (45:40 @3) + (15:00 @4) + (12:00 @5) 11.76 km (6:11 / km)

Warm up around the trails, then 5 x Pink Lung hill (2:14 - 2:28). Felt strangled at the top of each internal. Exertion and altitude (7,300’). Then around the classic course for Sunday’s race. Less brutal climb than last weekend.
3 PM

Trail Running (River trail ) 1:24:31 [3] 6.24 mi (13:33 / mi)

Chilly run along the Truckee River. Icy spots left over from wet snow Monday night.

Wednesday Dec 26, 2018 #

11 AM

Skate Ski (Tahoe Donner ) 3:09:40 intensity: (2:24:40 @3) + (45:00 @4) 32.48 km (5:50 / km)

Morning with Ruthie, Greg, Carol and James in the chariot down in Euer Valley. Then after lunch by myself up Sundance and out to the end of Firewalker and Hastings. Finally a few quick hill intervals up Rough Rider.

Tuesday Dec 25, 2018 #

2 PM

Skate Ski (Tahoe Donner ) 1:13:13 [3] 12.43 km (5:53 / km)

Afternoon at TD with Ruthie. Got 2” new snow last night that groomed well on top of their solid base. Lots of trails closed because they got some rain first. Getting cold so all that should be good in a few days. Finally breathing well on the hills.

Monday Dec 24, 2018 #

12 PM

Stretching 5:00 [3]

Trail Running (Truckee river trail) 1:17:00 [3] 6.15 mi (12:31 / mi)

Was going skiing at Auburn, but it started raining on the drive then snowing then chains reqd then I-80 was closed over Donner, so how about a run?

Nice paved trail from Glenshire along the river towards town. Ruthie and I went up 3 miles and returned. Light rain the whole way.

Sunday Dec 23, 2018 #

11 AM

Skate Ski warm up/down 12:00 [2] 2.0 km (6:00 / km)

12 PM

Skate Ski race (Auburn Ski Club) 50:05 [4] 10.0 km (5:01 / km) +220m 4:31 / km

Paco’s 10k skate race at Auburn. Two laps around their homologated course. Wicked climbs. Maxed out on the hills by my fresh arrival at 7,500’ elevation. Lightly snowing the whole time. Splits exactly equal. Overall time about as expected given the altitude.
5 PM

Stretching 10:00 intensity: (5:00 @0) + (5:00 @1)

Stretching and basic strength.

Saturday Dec 22, 2018 #

11 AM

Skate Ski (Tahoe Donner ) 2:10:00 [3] 26.43 km (4:55 / km) +440m 4:32 / km

Morning ski with Ruthie, Greg joined us after lunch. Fair number of trails open. Headed down into Euer Valley and did the main loop there. Went back later with Greg and did the side trails. Snow solid and frozen at first, thawed but never got mushy.

Friday Dec 21, 2018 #

6 AM

Strength 25:00 [3]
1c

Hotel exercise room.
7 AM

Road Running long 2:28:00 [2] 18.55 km (7:59 / km)

With Ruthie from hotel by Transamerica Tower to Golden Gate Bridge via top of Lombard Street hill. To middle of bridge but all was lost in fog.
C • wow 2

Thursday Dec 20, 2018 #

2 PM

Hiking (San Francisco ) 2:00:00 [3] 3.0 mi (40:00 / mi)

Transit day. In SF headed to the mtns.
Cable cars, dinner at Fisherman’s Wharf, Ghirardelli hot fudge sundae. Hike back to hotel via Telegraph Hill.
C • Where did you stay? 2

Wednesday Dec 19, 2018 #

11 AM

Skate Ski (Kingdom Valley) 1:05:38 [2] 7.73 km (8:30 / km) +126m 7:51 / km

Pretty relaxed ski with 1" ungroomed soft snow on top of solid base.

Stairway to Heaven hills 5:46 [4] 0.4 km (14:25 / km)
1c

Up the hill and then touring upper trails.

Tuesday Dec 18, 2018 #

9 AM

Strength (Exercise class) 1:50:00 intensity: (10:00 @0) + (10:00 @1) + (20:00 @2) + (50:00 @3) + (20:00 @4)
1c

Exercise class followed by trainer time. Lots of stretching especially hamstrings and hips.

Monday Dec 17, 2018 #

9 AM

Skate Ski (Kingdom Valley) 1:17:30 [3] 10.46 km (7:25 / km) +164m 6:52 / km

Inch heavy snow overnight. Groomed the fields and skied around. Snow kind of slow.

Stairway to Heaven hills 6:02 [3]
1c

Up the hill for the gazillionth time to get on the upper trails. Ungroomed and pretty slow.

Sunday Dec 16, 2018 #

8 AM

Road Running (Group run) 1:01:21 [4] 6.57 mi (9:20 / mi) +48m 9:08 / mi

Morning run with Joe's group. Warm up for first half mile and then pushed to stay with group. Thought I was doing 10 min/mi but turned out it was 9 min pace. So much easier to pick it up when you're running with others. Slightly faster than conversational pace and kept at it coming back.
Then all out for breakfast. Very happy with the run!
1 PM

Skate Ski (Kingdom Valley) 1:13:49 [3] 10.74 km (6:52 / km) +153m 6:25 / km

Trails still okay although worn a bit. Would be nice to add a couple inches plus. Thawed yesterday and set overnight, groomed the main trails to scuff up the surface.

Skied Stairway to Heaven and some laps up high and then loops in the field. Some no pole.

Stairway to Heaven hills 5:38 [4] 0.4 km (14:05 / km)
1c

A shot up here. Legs a little tired. Too tricky coming down to bother a repeat.

Saturday Dec 15, 2018 #

Event: EMPO Lapland Lake ski-o
 
10 AM

Skate Ski warm up/down (Lapland Lake NY) 11:10 [2] 1.32 km (8:28 / km) +6m 8:16 / km

3 PM

Skate Ski race (SkiO) 1:31:06 [4] 11.41 km (7:59 / km) +194m 7:22 / km

Thin cover, quite a few washed out spots that had been shoveled in. Actually skiing was pretty good.

Lost a lot of time going to 6. First headed up the wrong trail, fixed my location by finding 9 and heading over via 7. But then found groomed trails to my right and headed down them. These were shown as ungroomed tracks on the map, so assumed I was actually on the trail. Led me off generally in the right direction until it was clear it was not, and followed the track back up just below my start point. Then zipped down the real trail to the control, having added an extra 1-1/2 km to the effort. Maybe 12 min wasted.

Then took a dive stopping at 10 and snapped a pole. Detoured to the car on the way to 11 and got a new set of poles -- 5 min.

Using the second map proved to be more successful as I figured out the general trail layout and that some trails were groomed that were not indicated as such on the map.

Appreciated the event organized by Eric and Tyler. Good to get skiO started early in the season!

Skate Ski warm up/down 36:29 [2] 2.67 km (13:39 / km) +46m 12:35 / km

Picked up controls.

Red - Splits

Friday Dec 14, 2018 #

4 PM

Skate Ski (Kingdom Valley) 45:38 [3] 7.07 km (6:28 / km) +44m 6:16 / km

Back home, snow above freezing but nice and pliable. Skied until darkness closed in.

Wednesday Dec 12, 2018 #

4 PM

Skate Ski (Newport rail trail) 55:36 [3] 10.25 km (5:25 / km) +27m 5:21 / km

Rail trail ski as dark descended. Headlamp, easy flat trail to follow. Up towards Canada until grooming stopped. Inch or so of powder on top of good solid base. Nice outing with lots of V2alt.
Temp cold: 13F when I started, 9F when I finished, plumetted to 3F by the time I was back at the hotel and still headed down.

Tuesday Dec 11, 2018 #

9 AM

Strength (Exercise class) 45:00 [2]
1c weight:163lbs

Low key arm work, lunges with light wgts.
11 AM

Strength (Trainer) 1:10:00 [1]

Mobility evaluation by Adam. Improved, but hip flexors are still quite tight. Squats, lunges, stretches, rolling.
3 PM

Skate Ski warm up/down (Craftsbury) 30:12 [3] 4.84 km (6:14 / km) +76m 5:47 / km

Up to Craftsbury on my way for a couple days' work up north. Checked out part of the 5k course.

Skate Ski race (Tues Night Race) 21:23 intensity: (16:23 @4) + (5:00 @5) 4.88 km (4:23 / km) +102m 3:58 / km

Decided to try and do these instead of the masters training. Makes more sense and cuts a lot of driving, particularly if I can phase it with the Newport work.
Duck Pond course. Past that back over to Kibby's and down the hill. Then straight up and around Lemon's Haunt. Snow hard packed and pretty fast. Could be more aggressive on the downhills and faster on the flats. Quicker uphill would be good, too. Like, let's just go faster.

Skate Ski warm up/down 11:16 [2] 1.66 km (6:48 / km) +7m 6:39 / km

Couple laps around in the dark.

Monday Dec 10, 2018 #

12 PM

Skate Ski (Dublin School) 1:31:35 [2] 11.02 km (8:18 / km) +246m 7:28 / km

First time over to Dublin NH, close by at an hour away. Snow rock hard packed and fast. Was cautious as I didn't know where the serpentine trails would end up plunging down the hillside. Almost all trails are one way and the signs are sketchy and faded, so hesitant on that score, too.
Still a fun outing and looking forward to a return visit.
C • You got it somewhat right 2

Sunday Dec 9, 2018 #

8 AM

Road Running 1:20:30 intensity: (46:30 @3) + (34:00 @4) 7.48 mi (10:46 / mi) +37m 10:36 / mi

Run with the Sunday training group. Kept good 9 min pace on the way out. On my own coming back and dropped to 12 min pace. Chilly at 8F, but was overheating a little by the end.

Hit my training target for the year -- 600 hours -- and hope to pile on some more by New Years.
12 PM

Strength (Trainer) 1:05:00 intensity: (5:00 @0) + (30:00 @3) + (30:00 @4)
1c

Groomed ski trails, then off to trainer. Stretches, then plyos with agility ladder, long jumps, squat jumps, skate jumps. Reverse lunges and RDL's w/20#, flags, squats with side band.
2 PM

Skate Ski (Kingdom Valley) 1:13:00 [3] 10.54 km (6:56 / km) +84m 6:40 / km
weight:164lbs

Fields and hills. Stopped garmin to change chip in trail cam and forgot to restart. Had to reski to figure distance.

Stairway to Heaven hills 5:22 [4] 0.4 km (13:25 / km) +60m 7:40 / km
1c

Felt a little better.

Saturday Dec 8, 2018 #

2 PM

Skate Ski (Kingdom Valley) 1:25:00 intensity: (10:00 @1) + (1:15:00 @3) 9.8 km (8:40 / km) +87m 8:18 / km

Fields and upper trails. Lots of stops to pick up sticks. Gradually pulverizing the frozen corn into fine texture. Groomed in the morning and took out some more fallen trees.

Stairway to Heaven 5:41 [4] 0.4 km (14:12 / km) +60m 8:07 / km
1c

A little better up this time. Knarly coming down, no interest in doing more.

Friday Dec 7, 2018 #

1 PM

Skate Ski 50:00 [3] 6.15 km (8:08 / km) +58m 7:46 / km

Chainsawed big tree limbs that were down and groomed. Did a little shoveling where the thaw had melted out the cover.
Skied the fields as the upper trails are still rough. Got them groomed after skiing, although I discovered more branches farther up.
4 PM

Road Running 56:59 [3] 4.04 mi (14:06 / mi) +10m 14:00 / mi

Easy run on the rail trail. No snow, looks like it was plowed after the snowfalls.

Thursday Dec 6, 2018 #

4 PM

Strength (Rec Center) 1:05:00 intensity: (10:00 @0) + (30:00 @3) + (25:00 @4)
1c

Travel/recovery yesterday. Plowed out the drive, frozen corn about 4-6" there. Plenty of cover on the trails. Groomed the crust very nicely. Spent a lot of time picking up branches, some are big enough to need the chain saw.B Up near freezing today, so let it set overnight and will scuff tomorrow before skiing on it.

To the rec center for a power workout. Stretching between strength segments.

Calf, ankle and hamstring stretches
Pullups 10, 8
Squats 20# kettle, lunges, back lunges
Smith machine squats 90# x 10, 2 sets; then deep squats no wgt
Side jump skaters 100 (just like skiing)
Rows 30# dumbbells, presses 20#
Back extensions
Ab roll 5 from standing, 50 from knees
Bands for shoulder and arm rotations
Bird dogs opposite and same side
Ski erg 500 m 2:09

Think I'll be sore tomorrow.

Tuesday Dec 4, 2018 #

9 AM

Skate Ski (Silver Star) 2:15:01 [3] 17.04 km (7:55 / km) +328m 7:14 / km

Around the lower trails. Sidewinder and Beetlejuice, but best of all TJ’s Corkscrew was finally open. Twisty trail up and over 3 hilltops. Lots of work and a fun ski.
5 PM

Classic Ski 1:22:50 [3] 9.46 km (8:45 / km) +203m 7:54 / km

One more trip up the mountain. Back down Aqueduct.
Great week at Silver Star.

Monday Dec 3, 2018 #

9 AM

Skate Ski (Sovereign Lakes ) 3:00:00 [3] 21.44 km (8:24 / km) +711m 7:12 / km

Colder today, mid teens. Still feels damp and penetrating. Could have used more on my legs.
Not much oomph. Fatigue factor way up there.
C • Nice week 2
2 PM

Classic Ski (Silver Star) 1:11:00 [3] 9.59 km (7:24 / km) +169m 6:48 / km

Recovered enough for a nice classic ski late afternoon.

Sunday Dec 2, 2018 #

10 AM

Skate Ski (Silver Star) 1:29:00 [3] 13.32 km (6:41 / km) +214m 6:11 / km

Down around Sidewinder and other trails in the area. Humidity made it feel chilly.
2 PM

Classic Ski 1:58:00 [3] 15.98 km (7:23 / km) +217m 6:55 / km

Up to Chaptik cabin and back. Didn’t add wax and kick was about gone when I got to the top.

Saturday Dec 1, 2018 #

9 AM

Skate Ski (Silver Star ) 3:15:00 [3] 23.83 km (8:11 / km) +361m 7:36 / km

Up to the top. Saw Brian May working with a big crew of enthusiastic Larch Hills kids.

Then to Alder Point and After Me After You to lookout at end, except it was all trees and just a turnaround. Along the way we were just above the top of the clouds with a gorgeous view of distant peaks. Came down thru the clouds with very little visibility by the time we got to the base.
C • Nice to see you on the week... 2
3 PM

Classic Ski 1:28:00 [3] 11.83 km (7:26 / km) +206m 6:51 / km

Lower trails.

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