Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 31 days ending Jan 31, 2019:

	activity	#	time	miles		km		+m		load
	Skate Ski	22	20:40:18	126.95	(9:46)	204.31	(6:04)	3376		3768.1
	Strength	7	7:55:00						7c	1215.0
	Road Running	3	4:15:57	25.24	(10:08)	40.62	(6:18)	209		910.8
	Skiing	3	3:38:50	39.3	(5:34)	63.25	(3:28)	11001		656.5
	Hiking	1	1:10:00	2.23	(31:23)	3.59	(19:30)	187		70.0
	Stretching	3	51:00							3.0
	Trail Running	1	11:51	0.46	(25:46)	0.74	(16:01)	160		35.5
	Stairway to Heaven	6	7						7c	0.5
	Total	38	38:43:03	194.18		312.51		14934	14c	6659.4
	[1-5]	37	36:43:03
averages - weight:162.8lbs

3:17

0:00

» now

Thursday Jan 31, 2019 #

5 PM

Note

Groomed late after a couple days working. Picked up 5" from recent storm.

Tuesday Jan 29, 2019 #

2 PM

Skate Ski (Craftsbury) 1:20:10 [3] 14.53 km (5:31 / km) +281m 5:02 / km

Up to Craftsbury to ski the Sunday marathon loop. Met Boris right off and we skied most of it. Skipped the far side over down Sam's as the fields were being swept with a nasty wind.
Nice Craftsbury dinner with Boris, Alli, Inara and Alli's parents.

Monday Jan 28, 2019 #

10 AM

Skiing (Okemo) 1:42:00 [3] 16.6 mi (6:09 / mi) +5150m 3:08 / mi

Back to Okemo with Kenny and Samantha. Good snow conditions and a lot of speedy skiing keeping up with Samantha. A little bit in the glades, too. Very fine skills evident.

4 PM

Skate Ski (Kingdom Valley) 39:45 [3] 6.2 km (6:25 / km) +107m 5:54 / km

The fields and Pines at dusk, plus some more with a headlamp.

Sunday Jan 27, 2019 #

11 AM

Skiing (Pico) 58:00 [3] 10.7 mi (5:25 / mi) +2720m 3:02 / mi

Downhill skiing with Kenny and the girls. Steady snow all day, gusty wind, not much accumulation. Good time skiing the lower lifts out of the worst wind.

Saturday Jan 26, 2019 #

11 AM

Skate Ski (Kingdom Valley) 46:59 [3] 7.66 km (6:08 / km) +174m 5:31 / km

Morning skiing around the fields and Pines and middle hillside trails.

Stairway to Heaven 1 [4]
1c

Surface still choppy
5.17

2 PM

Skate Ski 45:41 [3] 8.24 km (5:33 / km) +130m 5:08 / km

More grooming and then afternoon skiing.

Friday Jan 25, 2019 #

Event: Orienteering Ottawa Ski-O Training Weekend

11 AM

Skiing (Okemo) 58:50 [3] 12.0 mi (4:54 / mi) +3131m 2:42 / mi

4 PM

Skate Ski (Kingdom Valley) 44:50 [3] 8.1 km (5:32 / km) +45m 5:23 / km

Laps around the fields. Then groomed the Pines for tomorrow.

Wednesday Jan 23, 2019 #

4 PM

Skate Ski (Newport) 27:15 [3] 4.49 km (6:04 / km) +47m 5:46 / km

Quick ski on the Memphremagog trail network after work before dark. Followed the groomer on fresh corduroy track. Deck pretty solid.

Tuesday Jan 22, 2019 #

8 AM

Stretching 30:00 [0]

Lots of stretching.

Strength (Rec Center) 1:15:00 [3]
1c

Then extended strength and plyo session. All the ones I did last week, plus 6 pullups and 5 sets of 30 sec sprints on the skierg.

4 PM

Skate Ski (Woodstock XC) 37:00 [3] 6.18 km (5:59 / km)

Groomed all the trails with the bombi to set the base, but needs a day to firm up. So up to Woodstock to see how they did. Even tilling with the PistenBully the deck was a little soft between the treads. Snow very cold and sharp and dragged the skis a bit. Skied til dark.

Monday Jan 21, 2019 #

12 PM

Strength 50:00
1c

Stretching then group HIIT exercise class.

2 PM

Note

Shoveled off top of pile by the road to we can see traffic. Then clipped the top of the berms along the drive up to the house.

Working through the deep snowpack and extending the trails. Snowmobile can't pull the drag uphill with this much new snow. Need to switch to the bombi, but realized that too late to switch so drag is stuck in the woods.

Sunday Jan 20, 2019 #

Note

Major digout from storm. All snow, about 14-15" pretty dense. Plowed drive and then cut back berms with snow blower, only snapping one shear pin.

Used the plow on the bombi to build up a deep base along the far wall where it melts out. Groomed those piles and first pass of lower trails with snowmobile. Clipped a tree and snapped a shear pin on the drag and busted a weld on the tow bar. Nothing that can't be fixed. Then rolled the snowmobile into a ditch coming back in. Fortunately have a winch with the sled and got it upright (at 600# it's not easy to lift). Just a nice play day in snow land.

Saturday Jan 19, 2019 #

Event: Mt van Hoevenberg ski-o

9 AM

Road Running long (Group run) 1:31:30 [4] 9.09 mi (10:04 / mi) +60m 9:52 / mi
ahr:150 max:179

Out the rail trail and S on rte 5. Trail was unplowed so had to run the shoulder of the road. Okay, but a fair amont of traffic. Turned S on rte 5 at 3 miles which added a long hill. Had been looking at pushing a good pace the whole run, but this slowed me a lot. Still have to improve the hill work. Felt good through 6 miles and then slowed on the return route by myself. Helps a lot to be running with others.

3 PM

Skate Ski (Kingdom Valley) 37:49 [3] 6.08 km (6:13 / km) +48m 5:59 / km

Skiing the fields with Kate and Dan, and Danny Max on foot with a shovel in hand. Groomed out practice loops up and down the pond hill and across the 2 fields.

Friday Jan 18, 2019 #

7 AM

Stretching 11:00

Leg muscle stretches, lats
20 pushups, back to these since my arms feel so wimpy.

4 PM

Skate Ski (Kingdom Valley) 29:10 3.78 km (7:43 / km) +83m 6:57 / km

Frozen up snow with light dusting on top. Easy ski just before dark. Stiff from yesterday, but good to be out.

Stairway to Heaven hills 1 [4]
1c

5.10

Thursday Jan 17, 2019 #

9 AM

Strength (Rec Center) 1:30:00
1c weight:163lbs

Extensive stretch, plyo and strength workout:

Foam roll calves, quads, hips, lats
Strap stretch long quad, hip flexors
Stretch hips, calves; groin, hamstring on box
Lat stretch on wall corner, pec, ankle on ramp
Spiders, eagles, Bird dog with no toe contact
Diagonal band walk, crab walk
Foot circles, single leg hamstring bridge between two benches
Ladder drills, standing long jump, squat jumps, lunge jumps, skaters
Pistol squats, trap bar deadlift, forward and back lunges, parallel bar leg lifts
Side plank arm raise, pulldowns,stability ball db press, Smith rows, Arnold press

12 PM

Note

Forecast settling down for this weekend: our area looking at 18-24" by Monday!

2 PM

Skate Ski (Woodstock XC) 34:16 [3] 5.63 km (6:05 / km) +120m 5:30 / km

Getting loose on the trails.

Skate Ski 43:00 [3] 7.5 km (5:44 / km) +140m 5:14 / km

Training with masters group and free skating later.

Wednesday Jan 16, 2019 #

1 PM

Skate Ski (Kingdom Valley) 1:28:56 [3] 10.14 km (8:46 / km) +223m 7:54 / km
ahr:104 max:152

Trails have a good surface, but not much depth. Like to be building up some depth.

Stairway to Heaven 2 [4]
2c

6.00 seems slower than expected
4.45 didn't seem that fast, did start off quicker

5 PM

Skate Ski 20:51 [3] 3.48 km (6:00 / km) +24m 5:48 / km
ahr:111 max:120

Around the fields after grooming the trails wide and packing a sledding zone for this weekend.
A little snow farming, too, using the plow on the Bombi to move snow onto the north end which melts out early.

Tuesday Jan 15, 2019 #

10 AM

Strength (Trainer) 1:15:00
1c

Stretching, rolling, then more with Adam. Ladder drills, band walk, spiders, eagles.

3 PM

Skate Ski warm up/down (Craftsbury) 24:16 [3] 4.17 km (5:49 / km) +79m 5:19 / km
ahr:122 max:140

Skate Ski race 21:54 [5] 5.09 km (4:18 / km) +136m 3:48 / km
ahr:148 max:159 shoes: Fischer Speedmax Warm 7

Tuesday night race, north 5k course. Perfect packed snow conditions.
Skis awesome, my all time favorites. Good feel for the snow, solid carving on the turns.
Working on technique, pulling skis in under me and landing flat. Set up for good leg power. Actually using my left leg.
HR trace looks sane for once.

Skate Ski warm up/down 19:20 [3] 3.43 km (5:38 / km) +39m 5:20 / km
ahr:127 max:142

Monday Jan 14, 2019 #

1 PM

Skate Ski (Kingdom Valley) 41:36 [3] 5.49 km (7:35 / km) +128m 6:47 / km

Used cold Fischers with Rex LF Black. Not sure what this wax is good for, but it's rock hard plastic and certainly black, so it must have lots of graphite. Ran okay on cold snow in the teens.

Stairway to Heaven hills 1 [5]
1c

Went well, but arms still tired from weekend.
4.57

Sunday Jan 13, 2019 #

8 AM

Road Running (Group run) 1:21:43 [3] 8.16 mi (10:01 / mi) +102m 9:38 / mi

Morning run around No Springfield with a half dozen. Clear, cold although above zero -- just. Only one layer of skin tights on the legs and they were cold. Couldn't hold the pace on the hills, but the rest was warm enough.

11 AM

Hiking (Lost Mine Trail) 1:10:00 [1] 2.23 mi (31:23 / mi) +187m 24:54 / mi
weight:161lbs

Hiked the trail scouting for a location for the summit bench in memory of one of our key trail cutters. Nice view looking towards Mt Ascutney. Maybe some nearby stone we can use for construction.

Trail Running 11:51 [3] 0.46 mi (25:46 / mi) +160m 12:22 / mi

4 PM

Skate Ski (Kingdom Valley) 33:50 [3] 5.04 km (6:43 / km) +113m 6:02 / km

Scuffed the trails with the groomer and went out. Pretty tired so kept it short.

Stairway to Heaven 1 [3]
1c

One shot up Stairway. Legs are toast so left it at that.
5.20

Saturday Jan 12, 2019 #

Note

Bogburn XC race

9 AM

Stretching 10:00 [0]

Calf stretches, squats, lunges, hamstrings, spidermans.

12 PM

Skate Ski warm up/down 31:50 [2] 3.94 km (8:04 / km) +93m 7:14 / km

Testing wax. Super cold conditions, well below zero overnight and low teens during the race. Had blue klister over green klister based on the hard ice layer under snow at our house. This was all softly packed powder. Put Start blue hard wax on top. Didn't ice up, but was grabby and slow. Tried scraping off some of the kick wax at each end of the zone, but not much improvement. Then used the torch to remove 5" from each end and just left it under the binding. That was okay, no longer grabbing. Still a little slow on the flats but good kick.

Skate Ski race (Bogburn Classic) 1:20:12 [4] 12.18 km (6:35 / km) +283m 5:54 / km

Classic race on convoluted narrow trails. Single track, lots of corners and short hills. Interval start every 15 sec. By the time I started the fast early skiers were finishing their first lap so we merged together. Pretty crowded with passing in difficult places. I was mostly being passed and spent a lot of effort getting out of the way. Two laps, second lap I was pretty much alone and skiing was much more sane. Took 2 falls right at the beginning where the soft snow was piled up in the corners. Again on the second lap where the light was bad and I couldn't see a berm. Maybe 30 sec lost total.

A fun race, but classic is not my preference, so expectations low. Like being in a competition situation. Gets you to push.

C • Bogburn 2

Friday Jan 11, 2019 #

12 PM

Skate Ski (Kingdom Valley) 36:19 [3] 5.12 km (7:06 / km) +144m 6:13 / km
ahr:116 max:149

Cold, frozen, low teens. Snow okay but not fully smoothed yet, nor full width. Did some later grooming to help it along.
Around the fields, but breezy there so went to the Pines and hillside trails.

Stairway to Heaven hills 1 [4]
1c

Choppy climb on rough snow, but time was better than expected -- used coaching from yesterday.
5:50

Thursday Jan 10, 2019 #

1 PM

Skate Ski (Woodstock XC) 1:23:19 13.44 km (6:12 / km) +310m 5:34 / km

Skiing the trails with fresh cover and grooming. Nice conditions but still loose. Trip up to the end of Mt Peg, windy and cold.
Then masters clinic, just 3 of us with instructor. Good coaching on hill technique.

Groomed our trails first, but not ready to ski yet.

Wednesday Jan 9, 2019 #

8 AM

Note

Maybe 5" heavy snow overnight. Plowed early. Tried to groom, but snow wasn't adhering to ice underneath and snowmobile wouldn't track (actually toppled over on a pile and had to winch it upright). Will ultimately be great cover.

Then had to sand drive so propane truck could come up. But agitator in sand spreader got stuck and busted shear pin. So Ruthie and I spent the morning spreading sand by hand over the icy layer on the entire driveway. Success! No more visits until May.

3 PM

Strength (Trainer) 1:10:00
1c

Session with Adam. Stretching and rolling. Then ladder drills and plyo long jumps, squat jumps, skaters.
Strength with RDL's, pistol squats onto bench, spiders, pull downs 110#, lunges forward and back with 25#, rows, knee lifts on bars; all x 2 sets.

Monday Jan 7, 2019 #

11 AM

Skate Ski (Woodstock XC) 1:12:04 [3] 13.28 km (5:26 / km) +114m 5:12 / km

With Ruthie on skate skis. Conditions good with nice corduroy on the flats. A little thin and sketchy in places on the hillside, but still manageable.

C • Bogburn 2

Sunday Jan 6, 2019 #

8 AM

Road Running (Group run) 1:01:52 [4] 6.18 mi (10:01 / mi) +36m 9:50 / mi
weight:163lbs

Run along the CT river with Joe's group of a dozen. Icy patches made footing sketchy in places on the way out. Spotted a bald eagle perched on a tree top looking for stragglers.
Felt good and ran an easy 10 min/mi pace.

Road Running warm up/down 10:26 [2] 0.91 mi (11:28 / mi)

Road Running 10:26 [3] 0.9 mi (11:37 / mi) +12m 11:10 / mi

1 PM

Skate Ski (Kingdom Valley) 25:35 [1] 3.03 km (8:27 / km) +28m 8:05 / km

Lazy crust skiing around the fields. Cover most everywhere, but thin. Crust is as good as trails at the moment.

Saturday Jan 5, 2019 #

9 AM

Skate Ski warm up/down (Gunstock NH) 25:17 [3] 4.47 km (5:39 / km) +65m 5:16 / km

Skate Ski race 53:33 12.59 km (4:15 / km) +228m 3:54 / km

Gunstock Zak Attack 12.6 k interval skate race. Three laps around Cobble Mtn. Good snow and good course. Pretty well blown away by the young guys, but had fun.

Yesterday had rumbly stomach gas and a painful back from Thursday's workouts. Some discomfort last night, not sure if I would even race. But went and felt okay skiing and then okay racing. So you never know. Rule one is you have to show up.

C • Rule one 2

Skate Ski warm up/down 41:25 [3] 7.05 km (5:53 / km) +142m 5:20 / km

Cool down lap around the mountain and off on some other trails. Did some short hill pickups, but arms really tired. Triceps need supercharging.

Thursday Jan 3, 2019 #

8 AM

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

Low intensity workout with Pat. May forego this one in the future.

10 AM

Note

Got 2" snow last night, so decided to plow the drive. Didn't stick to the 2" glare ice underneath and the plow truck slid backwards on way trip back up the hill. Tried to dig in the plow, but it just skidded across the ice. Kind of free floated down the hill and around the corner finally braking against a short side bank. Guess I really do need a good dose of sand out there and get the chains on the truck..

2 PM

Skate Ski (Woodstock XC) 1:14:06 [3] 14.0 km (5:18 / km) +53m 5:12 / km
weight:164lbs

Free skiing around the lowland trails open. Reasonably covered and groomed.

Then a masters training group with drills on V1 and V2alt. Worthwhile session.

Wednesday Jan 2, 2019 #

12 PM

Note

Home after travel day yesterday and overnight with Dan and Kate. Driveway was sheet of an inch of ice. Studded snows did the job, but met the propane guy and he said no way until the whole thing is sanded. Oh well, not quite out yet. Later on hooked up the sander to the tractor and spread a bucket, so that's ready to go.

Then out on the snowmobile late and started grinding up the frozen base. Many passes in the field turned a half k to nice granular. Minimal sections of melt out in the far field. Will check the woods tomorrow in daylight.

2 PM

Strength 1:10:00
1c

Stretching, skipping rope, then session with Adam. Ladder drills, lunges, RDLs, rows, pull downs, dumbbell presses on the ball, bands on knees, jump lunges, long jumps, squat jumps. Doing more explosive work for quickness and agility.

Tuesday Jan 1, 2019 #

Note

Depth at snow stake 6"

« Earlier | Later »