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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 7 days ending Dec 23, 2012:

activity # timemileskm+mload
  Skate Ski6 5:59:36 31.03(11:35) 49.93(7:12) 715927.0
  Road Running2 1:23:00 6.65(12:29) 10.7(7:45)249.0
  Strength1 1:15:00225.0
  Total9 8:37:36 37.67 60.63 7151400.9

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Sunday Dec 23, 2012 #

3 PM

Skate Ski (Kingdom Valley) 45:22 [2] 5.06 km (8:58 / km) +83m 8:17 / km

Mostly around near field on grassy crust. Also a short way up logging roads, which have some cover. Have to fix some ditches damaged by logging vehicles.

Saturday Dec 22, 2012 #

10 AM

Skate Ski warm up/down (Craftsbury) 11:09 [2] 1.82 km (6:08 / km) +5m 6:03 / km
ahr:127 max:154

Skate Ski race (Middle Ski-O) 56:15 [4] *** 8.95 km (6:17 / km) +165m 5:45 / km
ahr:154 max:169

Good course by Adrian. Some on main trails, but most on ones with minimal natural cover. No rocks, just thin. Nav good. Lost some time working my way down the frozen slope by the biathlon range. Also a delay to check on a woman injured by a hard fall on the frozen cover; maybe a minute before a snowmobile showed up.
12 PM

Skate Ski warm up/down 25:15 [3] 4.97 km (5:05 / km) +37m 4:54 / km
ahr:86 max:133

2 PM

Skate Ski warm up/down 5:43 [2] 0.69 km (8:16 / km) +1m 8:12 / km
ahr:104 max:128

Presprint warmup.

Skate Ski race 15:00 [5] 4.0 km (3:45 / km) +47m 3:33 / km
ahr:99 max:149

Sprint relay with Alex. Missed starting the time for the first lap, and then just let it run through the end after that. Will have to analyze the GPS log and figure times for each of the 3 legs, plus some cool down afterwards. looks like Leg 2 was 1.53 km/6:03, Leg 3 1.05 km/4:14, and estimate for Leg 1 1.45 km/4:00.

Fun head-to-head racing against Adrian and Kestrel, and Ali and Ian.

Skate Ski warm up/down 25:00 [3] 3.13 km (7:59 / km)

Thursday Dec 20, 2012 #

Road Running (Cummings Rd) 43:00 [3] 3.25 mi (13:14 / mi)

Extra lap up the hills for light workout.

Wednesday Dec 19, 2012 #

Road Running (Cummings Rd) 40:00 [3] 3.4 mi (11:46 / mi)

Garmin failed to retain and download data; this seems to happen about 10% of the time. Will be very annoying if it occurs during a race or long workout.

Tuesday Dec 18, 2012 #

Strength 1:15:00 [3]

Full set 3 x 30 reps arms, core, legs
Pull ups 3 x 8
Felt heavy

Monday Dec 17, 2012 #

9 AM

Skate Ski (Kingdom Valley) 1:36:40 [2] 10.13 km (9:33 / km) +221m 8:36 / km
ahr:110 max:139

Fresh snow overnight built up to 3", enough for cover in the fields. Didn't groom, so just used classic skis. Used a short length (16") of VR40 blue, but this wasn't enough for decent kick.

Around the fields and then went up and around the logging road. Surprised I could do this with such thin cover; has always taken 6-8" in the past. A little tricky coming down -- enough snow for the skis to run fast, but oops, not enough to snowplow. Once things got out of control, realized there wasn't enough for a soft landing, either. So just hung on and ran it out to the bottom.
2 PM

Skate Ski (Grafton Ponds) 1:19:12 [2] 11.18 km (7:05 / km) +156m 6:37 / km
ahr:89 max:137

Down to Grafton for some spins around the man made patch. Skied the length (200 m) and saw the ungroomed snowfall beyond didn't look too bad. So kept going and headed up the hillside. The trails had 3-4" of unbroken heavy snow, saturated by a misty freezing rain. Plenty solid for skating and cover over the grass and dirt. All over the lower woods, dp, V1, no pole and V2.

Surprisingly good skiing, likely to be gone over the next few warm days. And my rock skis have some new structure.

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