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Training Log Archive: kensr

In the 31 days ending Dec 31, 2022:

activity	#	time	miles		km		+m		load
Skate Ski	22	19:57:14	103.01	(11:37)	165.77	(7:13)	1575		3453.3
Strength	6	4:15:32						4c	703.6
Hiking	4	3:21:03	5.24	(38:22)	8.43	(23:51)	179		328.2
Road Running	4	2:38:33	10.36	(15:18)	16.67	(9:31)	130		434.0
Classic Ski	1	37:51	1.46	(25:55)	2.35	(16:06)	22		75.7
Total	36	30:50:13	120.06		193.23		1906	4c	4994.8

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Saturday Dec 31, 2022 #

10 AM

Skate Ski 55:51 [3] 6.44 km (8:41 / km) +66m 8:15 / km
ahr:98 max:134

Groomed, temps mid 30's, snow wet granular but solid where groomed.
Tour around the trails and up into Glade level.

Skate Ski race (SkiO) 3:30 [4] 0.61 km (5:43 / km) +5m 5:29 / km
ahr:112 max:142

Another rerun of short course, 10 sec faster. Optimized some legs.

Skate Ski warm up/down 4:06 [3] 0.6 km (6:53 / km)
ahr:111 max:128

Short - Splits

Friday Dec 30, 2022 #

8 AM

Skate Ski (Biathlon ) 20:00 [1] 2.41 km (8:17 / km) +34m 7:44 / km
ahr:81 max:121

Shooting with Kate. Lots of standing around watching as she shot very well.

Thursday Dec 29, 2022 #

2 PM

Skate Ski warm up/down 7:25 [3] 1.14 km (6:29 / km) +6m 6:20 / km
ahr:88 max:113

Skate Ski race (SkiO) 3:40 [4] 0.63 km (5:50 / km) +6m 5:35 / km
ahr:102 max:126

Rerun of short course. Better mini-route choices. Matched Kenny's time (actually 1 sec faster). Snow was soft with temp a little above freezing. Conditions good.

C • splits 3

Skate Ski 44:12 [3] 5.3 km (8:21 / km) +47m 8:00 / km
ahr:114 max:144

Ski while kids were battling snow forts with Dan.

Short - Splits

Wednesday Dec 28, 2022 #

1 PM

Skate Ski race (SkiO!) 4:30 [4] 0.72 km (6:13 / km) +6m 5:58 / km
ahr:98 max:136

Short course in the fields.

Skate Ski race (SkiO!) 16:40 [4] 2.17 km (7:40 / km) +23m 7:17 / km
ahr:124 max:153

Longer course that went into the pines as well.

Skate Ski 10:21 [3] 1.8 km (5:45 / km) +8m 5:38 / km
ahr:105 max:145

Short - Splits

Longer - Splits

Tuesday Dec 27, 2022 #

10 AM

Skate Ski (Woodstock) 1:24:00 [3] 13.61 km (6:10 / km) +73m 6:01 / km
ahr:83 max:138

With Kenny and Eliza, who is skating very well! Good snow. Lots of beginners out in the classic tracks. Stayed low on the golf course trails, although ones up the hillside were open, too.

C • skiing with grandkids 2

Monday Dec 26, 2022 #

Event: Kingdom Valley Open SkiO

12 PM

Skate Ski (Woodstock XC) 54:24 [1] 7.26 km (7:30 / km) +8m 7:27 / km
ahr:100 max:129

Easy skate ski with Samantha. Picked up some longer poles for her and that helped her technique. Straps are a bit tight with heavy gloves. Will see if I can get XL straps for more room.

3 PM

Skate Ski 48:47 [3] 7.3 km (6:41 / km)

Laps around the ski trails at home.

Skate Ski 48:47 [3] 4.56 mi (10:42 / mi) +37m 10:27 / mi
ahr:113 max:152

Sunday Dec 25, 2022 #

1 PM

Skate Ski 1:35:20 [2] 8.55 km (11:09 / km) +65m 10:45 / km
ahr:107 max:145

Groomed some upper trails and broke crust. Also shoveled in some patches where ditches over ran and melted the cover. Snow granular, hard and very fast.

Then skied fields and to the landing. Checked out control locations.

Saturday Dec 24, 2022 #

9 AM

Note

Down to 6F overnight, snow has frozen up. No ice, that's good. Trails firmed where groomed and sink in 6" where they weren't. Plenty of cover (6-12") with just a couple wash outs. Will groom out okay, but will take time, starting with the lower trail segments.

12 PM

Skate Ski 1:21:40 [3] 10.15 km (8:03 / km) +80m 7:44 / km
ahr:103 max:141

Groomed fields and skied. Snow okay.

3 PM

Skate Ski 22:07 [3] 3.38 km (6:33 / km) +27m 6:18 / km
ahr:107 max:141

Groomed some more and skied a little.

Friday Dec 23, 2022 #

10 AM

Note

4” snow overnight on the great base. Now, however, hard rain and 45F temperatures. We’ll see where this ends up.

Thursday Dec 22, 2022 #

3 PM

Skate Ski (Kingdom Valley) 44:57 [3] 5.25 km (8:34 / km) +34m 8:18 / km
ahr:107 max:141

Groomed all over, but the upper trails need quite a bit of tending. Fields are good, tomorrow will bring a melt.

Skied some in the Pines. Under trees the dripping branches made it lumpy and ice during the weekend's storm. Can be groomed, but not yet.

Wednesday Dec 21, 2022 #

10 AM

Skate Ski (Woodstock Nordic) 1:04:05 [3] 10.72 km (5:59 / km) +76m 5:46 / km
ahr:90 max:134

Really good conditions -- fine packed granular, well groomed

2 PM

Skate Ski (Kingdom Valley) 50:10 [3] 5.28 km (9:30 / km) +25m 9:17 / km
ahr:91 max:139

Skied before more grooming. Fields in good shape, better after I groomed later. Also more grooming up the hillside and in the Pines, ready to ski tomorrow.

Tuesday Dec 20, 2022 #

1 PM

Strength 1 [1]

Couple hours of wrangling the grooming snowmobile around the trails. Snow has a 3" soft crust over a foot or so of powder. Sled skis took turns breaking thru and trying to tip the machine over. Had to drop the groomer drag and just break up the crust with the snowmobile. Then went back and did some more passes with the drag.

Then used the tractor bucket to dump blocks of snow off the side of the driveway. Gradually pushing back the sides.

Monday Dec 19, 2022 #

4 PM

Strength (Trainer) 1:25:00 [3]
1c

Workout with Adam.
Power back on after lunch.

Sunday Dec 18, 2022 #

Event: Lapland Lake Ski-O

11 AM

Skate Ski 32:48 [3] 5.31 km (6:11 / km) +93m 5:41 / km
ahr:126 max:157

Short ski after tending the race finish. Then lunch and back home to no power.

Saturday Dec 17, 2022 #

9 AM

Skate Ski (Craftsbury) 54:42 [2] 5.41 km (10:07 / km) +86m 9:22 / km
ahr:102 max:154

Finally got accumulating snow overnight -- 10" by mid-morning. Trails had been groomed early, but had 3" powder on top when I went out. Pretty soft slow skate conditions. Lot of work getting around. Secondary trails were skiable and that made it interesting, even if slow. Down around Ruthies, but not past the creek

11 AM

Strength 2:15 [3]
1c

Plank. Just because I was bored waiting for lunch.

2 PM

Skate Ski 1:15:11 [3] 9.06 km (8:18 / km) +133m 7:44 / km
ahr:114 max:149

Snow much better after lunch. Some additional grooming, but mostly traffic packing down the fluff. Pick ups on a few hills, feeling better at this.

Friday Dec 16, 2022 #

2 PM

Skate Ski 1:15:34 [3] 11.44 km (6:36 / km) +138m 6:14 / km
ahr:123 max:154

On the range in the morning, skiing after lunch. Not much snow happening at first, then it came down steadily during the day. Gradually built to a couple inches by mid-day. Still not enough cover to extend the trails past the core manmade loops.

Thursday Dec 15, 2022 #

9 AM

Note

Helping with the US biathlon trials at Craftsbury. My job today was escorting racers after the finish for a pee test.

1 PM

Skate Ski (Craftsbury) 57:27 [3] 10.27 km (5:36 / km) +142m 5:14 / km
ahr:128 max:146

Skiing after races. Snow finely ground and groomed manmade, mid-20's. Fast surface and fun skiing.

Snow coming tonight, but nothing like what's going to dump in Chester. Won't get back there until Sunday. By then Ruthie will have everything dug out.

Tuesday Dec 13, 2022 #

3 PM

Skate Ski 21:35 [1] 2.03 km (10:39 / km)
ahr:103 max:130

Picking around the fields on thin cover. Today is Dec 13 which is the official annual opening day for the ski trails. Have actually had unofficial skiing here since Nov 18, but that was freaky. This is for real! More coming Thursday.

Monday Dec 12, 2022 #

10 AM

Classic Ski 37:51 [2] 2.35 km (16:06 / km) +22m 15:23 / km
ahr:98 max:136

Got the second inch of the storm, but that was it. Enough, however, to kind of groom the fields and go skiing. Some of the snow was white and some looked like grass. Ok until the klister from November totally iced up.

Then ran the snowmobile up over the top of the summit trail to pick up log I had earlier cut from a fallen tree. Really sketchy there as the upper trail needs at least 4-6" to work.

3 PM

Strength (Trainer) 1:45:16 [3]
ahr:78 max:116 1c

Long session warming up and time with Adam. Work on shoulder muscles, progress, but there will never be strength in certain directions.
Also spin 5 min, ski erg 500 m.

Sunday Dec 11, 2022 #

3 PM

Hiking 1:04:58 [2] 2.27 mi (28:37 / mi) +136m 24:08 / mi
ahr:101 max:128

Hike with Molly on the ski trails, but she decided to quit after 10 minutes. Then I did a full loop around the trails in the first inch of tonight's snowstorm. Nice to have cover again. Would be great to build up some depth.

Saturday Dec 10, 2022 #

11 AM

Road Running (Chester) 53:18 [3] 3.61 mi (14:46 / mi) +42m 14:15 / mi
ahr:105 max:142

Around the Church St downtown loop. Felt okay and stayed relaxed.

Hiking (Brookside Trail) 31:05 [3] 0.97 mi (32:03 / mi) +43m 28:08 / mi
ahr:107 max:140

GPS track around the trail to check map and pin down stone walls.

Friday Dec 9, 2022 #

6 AM

Hiking 45:00 [1] 1.0 mi (45:01 / mi)

Ski trails with Molly. Clear and cool morning, drying out after days of rain.

11 AM

Road Running 38:26 [3] 3.0 mi (12:49 / mi) +11m 12:40 / mi
ahr:142 max:164

Rail trail with Molly, interrupted with sniffing and other stops.

Road Running 12:37 1.0 mi (12:37 / mi) +7m 12:20 / mi
ahr:139 max:158

Left Molly in the car and did some pick up quarters.

Thursday Dec 8, 2022 #

5 AM

Strength 28:00 [2]
1c

Ballista exercises in hotel rec room.

Tuesday Dec 6, 2022 #

2 PM

Strength (Rec center) 35:00 [2]

Light workout. Clearing up the stiffness. Still pain when coughing, but all else feels good.

Monday Dec 5, 2022 #

8 AM

Hiking 1:00:00 [1] 1.0 mi (1:00:01 / mi)

Ski trails with Molly.

Slept poorly last night. Figured out the chest strain resulted from the icy patches on the race course yesterday. Just a few spots exposed under the granular on the uphills. Skating hard and the L ski skittered out from beneath me, dropping a sharp load on the R side which was already max'd out. Didn't realize the damage until 1-1/2 hours into the drive home.

Sunday Dec 4, 2022 #

9 AM

Skate Ski warm up/down 6:24 [2] 1.19 km (5:22 / km) +26m 4:51 / km
ahr:100 max:113

11 AM

Skate Ski race (Pursuit Biathlon) 48:49 [5] 9.91 km (4:55 / km) +155m 4:34 / km
ahr:112 max:154

Colder than yesterday so the layer of slush froze up and was groomed. However, we raced last and it was scraped to ice on a couple hill spots.

Shooting was dismal. Think I messed up zeroing. Hit nothing prone and just 3 of 10 standing. Will shoot tomorrow and see where the groups go. Getting reluctant to adjust sights if they were working well before. I think I moved them out of alignment.

Skate Ski warm up/down 18:11 [3] 3.07 km (5:55 / km) +69m 5:19 / km
ahr:110 max:144

Definitely a muscle strain from power skating this early in the season. Rib cage sore and doesn't like coughing.

Saturday Dec 3, 2022 #

9 AM

Road Running warm up/down 14:31 [3] 0.45 mi (32:16 / mi) +9m 30:25 / mi
ahr:93 max:113

11 AM

Skate Ski race (Craftsbury Sprint Biathlo) 42:01 [5] 7.42 km (5:40 / km) +109m 5:16 / km
ahr:114 max:154

Rain day, so good for a biathlon race. Snow a little slushy, but not bad.
Zeroed with glasses, then it started raining, so switched to contacts. Some distortion with one or the other and my actual shots weren't matching up with the zeroing. Missed 4P and 4S, pretty bad. Shooting took 1:20 each time and the penalty laps totaled 6 min. Started watch 1 min early.

Tomorrow will skip the contacts and use antifogger on the glasses. Have used before with mixed results. Glasses supposedly had a permanent anti-fog coating, but that has failed and hampers normal vision. Will get new lenses, but have to get prescription checked first.

C • contacts 2

Friday Dec 2, 2022 #

1 PM

Road Running 39:41 [2] 2.3 mi (17:15 / mi) +62m 15:56 / mi
ahr:107 max:138

Run with Molly plus a few stops along the way.

Thursday Dec 1, 2022 #

Note

R glute sore from training yesterday. Probably went with too stiff a band on the kneeling leg thrusts. Recovery day.

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