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Training Log Archive: kensr

In the 31 days ending Mar 31, 2019:

	activity	#	time	miles		km		+m		load
	Skate Ski	25	28:04:40	146.74		236.15		3850		4961.2
	Strength	11	10:05:00						11c	1825.0
	Road Running	8	7:31:10	33.44	(13:30)	53.82	(8:23)	483		1163.3
	Stretching	6	1:15:00
	Cross Training	1	45:00							90.0
	Hiking	1	30:00	1.0	(30:00)	1.61	(18:39)			30.0
	Track workout	1	18:00	1.3	(13:51)	2.09	(8:36)			54.0
	Stairway to Heaven	4	5						5c	0.4
	Total	47	48:28:55	182.48		293.67		4332	16c	8124.0
	[1-5]	46	47:03:55
averages - weight:161.2lbs

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Sunday Mar 31, 2019 #

8 AM

Road Running 1:08:36 [3] 6.03 mi (11:23 / mi) +92m 10:52 / mi
ahr:139 max:174

Loop around town. Pace perked up a bit, but still working on short pickups to push it along.

11 AM

Stretching 10:00 [0]

Strength (Trainer) 1:10:00 [3]
1c weight:160lbs

Working with Adam on plyos, lifting and circuits.
Squat jumps, long jumps, Bulgarian squat jumps, lunge jumps
Trap squat deadlifts 170#, horizontal rows 50#, db presses on ball
Pull ups 2 x 8

4 PM

Note

Plan for April: looks like more running than skiing, as this weekend's thaw is chewing thru the snow pack. So this will be a transition month, ramping up running pretty fast to push 100 miles for the month. This week, lots of hours until Friday when it's off to MD for the Crooked Compass. Runs plus track time some days.

Saturday Mar 30, 2019 #

9 AM

Skate Ski warm up/down (Prospect Mtn) 37:31 [3] 5.47 km (6:51 / km) +90m 6:20 / km
ahr:119 max:145

Around the 5 km race course warming up. Also practiced the one tricky downhill corner 3 times so I was comfortable in the soft slush.

Skate Ski race 24:09 [4] 5.18 km (4:40 / km) +96m 4:16 / km
ahr:135 max:161

Black Fly 5 km race. Soft slow snow at temps in the low 40's. Didn't want to rewax for an end of season fun race, so left on some well used fluoro from earlier in the month. Not fast, not horribly draggy either. Weakest on the hills, which was technique not helped by the wax.

C • HF10 2

Skate Ski warm up/down 10:05 [2] 1.01 km (9:57 / km) +9m 9:33 / km
ahr:116 max:125

Friday Mar 29, 2019 #

10 AM

Road Running long 1:38:30 [2] 7.3 mi (13:30 / mi) +31m 13:19 / mi
ahr:118 max:166

Down to the CT river and back.

Strength 10:00 [3]
1c weight:161lbs

Then pull ups 4 x 5.

Thursday Mar 28, 2019 #

10 AM

Skate Ski (Woodstock XC) 1:12:04 [3] 12.68 km (5:41 / km) +112m 5:27 / km
ahr:116 max:138

Morning ski just as they finished grooming. Golf course soft, hillside trails good. Maybe another week left if we don't get much rain over the next couple days.

3 PM

Cross Training 45:00 [2]

Couple hours chainsawing small trees at the Tea House and along a new cut across the upper slope above the Lollipop. Still plenty of snow.

Wednesday Mar 27, 2019 #

11 AM

Skate Ski (Kingdom Valley) 1:07:26 [3] 10.12 km (6:40 / km) +218m 6:01 / km

Lightly groomed all over and then skied up past the Tea House. Did laps on upper road with V1, V2, no pole and double pole.

Stairway to Heaven 1 [5]
1c

Fast granular snow, good effort
4.04 PR

3 PM

Stretching 20:00 [0]

Strength (Trainer) 1:20:00 [3]
1c

Jumps and wgt work. Squats, lunges with and wthout wgts.
Pull ups 3 x 8

5 PM

Track workout 18:00 [3] 1.3 mi (13:51 / mi)

Checked out the track in Springfield going home. It was clear of snow and dry. Did a few laps and then one timed at 2:22. Got to get working on the running, but pretty tired at this point..

Tuesday Mar 26, 2019 #

10 AM

Skate Ski (Kingdom Valley) 54:26 [3] 8.35 km (6:31 / km) +197m 5:50 / km

Nice corn snow, 9" in the fields and more higher. Groomed well. Skied around fields and Pines, then laps on the Lollipop to landing above Porcupine Caves. Left the Tea House loop for later.

Followed up with serious snow farming. Was going to take the blower off the tractor, but gave it a shot boosting the trail base. On frozen granular I could drive next to the trail and blow the corn onto the trail. Built up another 6" in the vulnerable areas of the north field. This has promise!

Stairway to Heaven hills 1 [5]
1c

Up we go. Fast corn:
4.25

11 AM

Road Running 43:19 [2] 3.01 mi (14:23 / mi) +19m 14:07 / mi

Run while Ruthie and Molly strolled along.

Sunday Mar 24, 2019 #

9 AM

Skate Ski warm up/down 15:00 [1] 1.4 km (10:43 / km)

Above freezing but very windy and gusty.

Skate Ski race (Middle 2) 35:34 [4] 5.5 km (6:28 / km)

Raw with wind. Kept on jacket and was not hot. Trails icy.

Hard to get into course today. Navigated defensively to keep from plunging down icy chutes. Fair amount of double poling up narrow trails and then single sticking when they got steep. Last third of course cut across alpine trails in flat light.

No falls, but never cut loose so time was disappointing. Stayed at 13th of 20 something in class total time.

6 PM

Note

Good week in northern Sweden. Good maps and trails. Only broke one ski and that was on the trip over.

Saturday Mar 23, 2019 #

10 AM

Hiking (Piteå ) 30:00 [1] 1.0 mi (30:00 / mi)

Climb to the top of the alpine ski area to watch the start and map exchanges of the WSOC Middle for the jury.

Later at the finish for the women’s race. Tove was struggling, but winning until she took a third fall coming down to the finish arena and ended 2nd by 10 sec.

Friday Mar 22, 2019 #

12 PM

Skate Ski warm up/down 16:00 [1] 2.0 km (8:00 / km)

Skate Ski race (Piteå ) 35:43 [4] 5.82 km (6:08 / km)

World Masters Middle. Delayed start due to ice. Trails okay once the sun hit them.

Good race, no errors. Lots of double poling on narrow trails. Rolling flat terrain. Have to check splits to see where I lost time. Mostly just skiing speed. Ended up 13th of 20.

C • Excellent! 3

Skate Ski 1 [4] +84m

gps route

Thursday Mar 21, 2019 #

8 AM

Skate Ski warm up/down 17:00 [2] 1.7 km (10:00 / km)

To start, flat on roads until the last 1/2 km. Then straight up a hill.

Slept well last night on my right side and ribs okay today.

9 AM

Skate Ski (Pitea SkiO Masters) 1:16:14 [4] 10.09 km (7:33 / km) +118m 7:08 / km

Long course. Good start then into the narrow trails. Worked thru the first 10 junctions okay, then missed one coming off the top of a hill and got the next by mistake. Put me in a plummet to the bottom of the hill, bouncing off trees. Lost. Figured out the likely problem and worked over and up the hill, finding the control with 15 min lost.

Then back down the same initial trail to the bottom and off to number 3. Then more small trails with a little on a big one. Another hill section, better this time and a couple controls in a flat forested maze. Fast and fun.

Three legs just off big trails with a trivial dogleg. Then into the finish.

Snow was firm and fast just below freezing. Narrow tracks 42” wide with 10” berms. Small pine trees right next to trails, bounced my shoulder off maybe a dozen on the down hills.

C • tough going 3

Wednesday Mar 20, 2019 #

2 PM

Skate Ski (Pitea SkiO Masters) 1:15:22 [3] 7.74 km (9:44 / km) +79m 9:16 / km

Jury duty until SkiWOC finished. Then off to the model area.

Nice layout of narrow trails and main groomed ones. Solid surfaces for double poling. Easy rolling terrain.

Strained my L rib cage dragging the snowmobile around the turnaround last weekend after it bogged down in wet snow. Painful skiing and double poling and taking deep breaths. Hurt while skiing, see how it goes tomorrow. Did same thing to opposite side 2 weeks ago and it resolved after a week. At least when I woke up with chest pain last night I knew it was not unusually serious.

Monday Mar 18, 2019 #

Event: World Masters Ski Orienteering Championships

9 AM

Road Running 27:52 [3] 2.15 mi (12:58 / mi) +68m 11:48 / mi

Short run before a travel day. Dirt road in fine mud season shape: 6-7 ruts, solid now due to overnight freeze.
Still no sap running.

Sunday Mar 17, 2019 #

1 PM

Skate Ski 58:48 [2] 5.02 km (11:43 / km) +141m 10:16 / km

Some skiO practice. trails not well groomed, corn just around freezing. But broken sun and pretty nice anyway.

Saturday Mar 16, 2019 #

9 AM

Skate Ski (Woodstock XC) 1:37:27 [3] 13.74 km (7:05 / km) +262m 6:28 / km

Clinic with down hill work. Pushing the limits with free skating down some good drops and speedy corners.

C • wmsoc 3

1 PM

Stretching 10:00 [0]

Strength (Trainer) 1:30:00 [3]
1c

Moderate effort with plyos, ladders, wgted rows, lunges, squats, Bulgarian squats
Pull ups 2 x 8

Friday Mar 15, 2019 #

5 PM

Road Running 41:10 [3] 3.07 mi (13:25 / mi) +44m 12:50 / mi
ahr:130 max:153 weight:162lbs

Another warm afternoon. Ran on the dirt outside the shoulder of the highway for about a third.

Thursday Mar 14, 2019 #

3 PM

Skate Ski (Woodstock XC) 1:00:15 [3] 9.11 km (6:37 / km) +43m 6:28 / km

Skate clinic. Obstacle course with loops, slalom, dips, drop offs. 5 laps.
Snow warm and really slow. Had skis with HF8, but needed HF10 plus fluoro coat plus rilling to cut the suction.

Wednesday Mar 13, 2019 #

10 AM

Skate Ski (Kingdom Valley) 1:15:33 [3] 8.39 km (9:01 / km) +182m 8:08 / km

Froze solid overnight, snow temps down close to 0F. Chopped up with groomer, a little rough.

Skied fields which were good, then up on top and did drills: V2, no pole. Up above Tea House, which I hadn't groomed today. Descents all fast and tricky.

Stairway to Heaven 1 [5]
1c

Fast, hard snow.
4.41

1 PM

Skate Ski (Woodstock XC) 1:10:30 [3] 10.59 km (6:39 / km) +199m 6:05 / km

Off to Woodstock for some more. Conditions soft, but still good with warmer wax.

Tuesday Mar 12, 2019 #

8 AM

Stretching warm up/down 10:00 [0]

Strength (Trainer) 1:20:00 [3]
1c

Plyo jumps, jump lunges, wgts, db rows, bulgarian squats w/wgts & side tension
Ski erg 500 m
Pull ups 4 x 6

4 PM

Road Running 36:30 [3] 3.02 mi (12:05 / mi) +50m 11:30 / mi
ahr:135 max:159

Short run on a beautiful late afternoon. Sunny and temp mid-40's.
Groomed too late in the morning and snow was already soft. Early tomorrow AM ski then.

Monday Mar 11, 2019 #

11 AM

Stretching 15:00 [0]

12 PM

Strength (Exercise class) 40:00 [3]
1c

HIIT workout. More like medium intensity today. A little sore from Saturday. Lots of arm work, so sore from yesterday, too.

4 PM

Road Running 1:26:52 [3] 6.0 mi (14:29 / mi) +91m 13:49 / mi
ahr:124 max:145

First run in awhile, need to get road time. Yesterday's fresh snow was soft and above freezing, so left it alone and hit the roads. Trails look good, though.

Sunday Mar 10, 2019 #

3 PM

Strength (Rec Center) 15:00 [4]
1c

Wet snow today, 5". Farmed some onto the trails from the adjacent fields with the Bombi and plow. Solid build up of 1-2' of concrete snow to last into the spring.

Then to the rec center. Trainer couldn't make it as he was snow in. Turns out the place closes at 4 pm on Sundays so I had a short session.

Pull ups 12
DB rows 40#
Flags
One arm pull downs 60#
Wall pulley 40#

Saturday Mar 9, 2019 #

9 AM

Skate Ski warm up/down 8:00 [1] 1.25 km (6:24 / km) +15m 6:02 / km
ahr:116 max:136

Skate Ski race (Craftsbury) 1:00:30 14.32 km (4:13 / km) +255m 3:53 / km
ahr:153 max:163

Spring 15k. Cold overnight, single digits on the way up. Got to Craftsbury and the temp was 21F. Warm wax? Checked snow temp with infrared gun and it was -4F to +5F. So went with cold waxed HF6 skis and they worked well.

A nearby loop around Murphy's Field and then down Kirby's and up to Ruthies cw. Over to Sams and across Bailey Hazen and straight up to 6 Corners. Lemons Haunt across to the summer snow pit and finished on the lower field. I came off Sams at about 45 min and decided to take a gu going across BH. Got a caffeinated mocha chocolate and it kicked in for the hard climb back on top. Felt good all the way in.

Good race, felt good, just got to ski faster. Guess that's going to be next year's program, since haven't connected with speed this year.

Skate Ski warm up/down 21:37 [2] 3.28 km (6:35 / km) +44m 6:10 / km
ahr:118 max:125

12 PM

Skate Ski 45:19 [3] 7.63 km (5:56 / km) +136m 5:27 / km
ahr:121 max:148

Around Ruthies after lunch.

Friday Mar 8, 2019 #

2 PM

Skate Ski (Kingdom Valley) 1:18:00 [2] 6.78 km (11:31 / km) +138m 10:27 / km

Tour around with Ruthie, who skated all the way to the top above the Tea House. Beautiful sunny day, warm after -2F this morning.
Over to the neighbors and talked about all the animal tracks. Looked like a horde of turkeys went across our field -- neighbor said they counted 48 in the flock.

Thursday Mar 7, 2019 #

1 PM

Skate Ski warm up/down 10:47 [2] 0.98 km (10:59 / km) +30m 9:32 / km

2 PM

Strength (Rec Center) 5:00 [4]
1c weight:162lbs

Pull ups 25# added: 5, 4 (max), 4 (max)
No wgt 5

3 PM

Skate Ski intervals (Woodstock XC) 51:00 8.24 km (6:11 / km) +79m 5:54 / km

Woodstock clinic. Double poling on the flats, then 4 hill intervals 200 m x 10 m climb, more double poling.

Wednesday Mar 6, 2019 #

1 PM

Skate Ski (Woodstock XC) 1:21:14 [3] 10.04 km (8:05 / km) +242m 7:13 / km

On Mt Tom trails with Ruthie. Secondary trails were groomed and in good shape. Fun on Maple, Red Pine, Larch.

Tuesday Mar 5, 2019 #

8 AM

Strength (Trainer) 1:10:00
1c

Ladders, jump squats, bands, jump lunges
Lunges, squats with wgt, Bulgarian squats w/side band and wgt, half moons w/bar, plank rows
Pull ups 10

3 PM

Skate Ski (Kingdom Valley) 1:15:55 [3] 8.08 km (9:24 / km) +211m 8:19 / km
ahr:118 max:149

Perfect packed powder conditions. Enough snow that some interesting obstacles are covered and no longer in the way. Temp about 30F, but snow chilled in the overnight to about 0F and is still cold. Hence my LF8 was dragging. Still fun. Hip flexors sore from band shuffles this morning.

Stairway to Heaven 2 [5]
2c

5.42, 5.25

Monday Mar 4, 2019 #

11 AM

Stretching 10:00 [0]

Strength (Exercise class) 45:00 [3]
1c

Noon HIIT class.

2 PM

Skate Ski (Kingdom Valley) 1:00:00 [2] 6.15 km (9:46 / km) +163m 8:37 / km
ahr:102 max:122

Fresh 4" groomed well, mid 30's in the afternoon. Tired.

Sunday Mar 3, 2019 #

8 AM

Skate Ski (Kingdom Valley) 58:10 [2] 4.01 km (14:31 / km) +103m 12:52 / km
ahr:105 max:125

Early tour with some bushwacking.

4 PM

Road Running 48:21 [2] 2.86 mi (16:54 / mi) +88m 15:26 / mi

DOMS from Friday and maybe yesterday, but that's probably going to show up tomorrow. Good to get out for a little run after settling the new puppy.

C • Puppy 6

Saturday Mar 2, 2019 #

8 AM

Skate Ski (Woodstock XC) 1:30:00 15.74 km (5:43 / km) +173m 5:25 / km

Group session of drills and intervals at race speed. Then tour around hillside trails. Good snow.

1 PM

Strength (Trainer) 1:40:00
1c

Stretching, then plyos, jumping and lifting
Pull ups 3 x 6

Friday Mar 1, 2019 #

1 PM

Skate Ski (Green Woodlands) 2:25:00 [3] 25.73 km (5:38 / km) +432m 5:12 / km

Over to Dorchester NH to check out the Green trails. Outstanding! Went in from the SE corner per Jim's experience, up the Connector, around Black Bog Trail and Cummins Pond back to the Connector. The Connector had 1-2" of ungroomed skier packed fresh snow (but much nicer than the Birkie) as did the Morton loops by the parking. The western trails had been groomed.

Loved the rolling hills and obvious isolation, saw Tracey O and maybe a dozen others the whole time. Likely gets busier on weekends, but plenty of space to spread out. Most of the trails are one way, which limits contact as well. Awesome access to over 22,000 acres of private family foundation land.

Just a great afternoon cruise. Lots of V2 work until I pooped out.

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