Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kensr

In the 11 days ending Mar 24, 2018:

	activity	#	time	miles		km		+m	load
	Skate Ski	13	17:20:14	80.63	(12:54)	129.75	(8:01)	777	2723.8
	Road Running	3	3:05:33	12.79	(14:31)	20.58	(9:01)	100	453.4
	Stretching	5	38:00
	Strength	1	30:00						60.0
	Stairway to Heaven	1	1						0.0
	Total	21	21:33:48	93.41		150.33		876	3237.2
	[1-5]	17	20:55:48
averages - weight:162lbs

3:32

0:00

» now

Saturday Mar 24, 2018 #

10 AM

Skate Ski warm up/down 17:13 [3] 3.3 km (5:13 / km) +36m 4:57 / km

Skate Ski race (Craftsbury) 51:01 [4] 12.39 km (4:07 / km) +216m 3:47 / km

Spring Fling Skate race. Snow excellent, fast under LF7/HF7/FC78. Wax faster in the shade as temps hit the high 20's. Would have needed HF8 if I had done the second lap. As it was, felt fresh entire race after training in thin air at Tahoe for the past week and then taking 3 light days for recovery. Pretty much kept pace on the climbs up Sam's and Ruthies, but still need to go faster. Really glad I came up for this race, lots going on with the Super Tour people racing earlier.

C • Good job! 2

Skate Ski warm up/down 5:57 [2] 1.09 km (5:26 / km) +11m 5:10 / km

Friday Mar 23, 2018 #

7 AM

Stretching 5:00 [0]
weight:162lbs

Stretch. Then quick grooming while everything is frozen and picked up 2 jugs of sap.

2 PM

Skate Ski (Kingdom Valley) 23:39 [3] 3.01 km (7:52 / km) +109m 6:39 / km

Couple laps on soft snow. Skiing easy, trying to recover some freshness.

Stairway to Heaven hills 1 [2]

4.51

Thursday Mar 22, 2018 #

Note

Depth at snow stake 14". Full cover all trails.

3 PM

Road Running 1:22:19 [3] 6.01 mi (13:42 / mi) +100m 13:02 / mi

Too warm to ski this afternoon, so jogging pace around town.
Groomed all the trails this morning and they are in excellent shape.

Wednesday Mar 21, 2018 #

8 AM

Road Running (Glenshire ) 55:14 [2] 6.03 km (9:10 / km)

Mid 30’s, rain. Then the sun came thru so I did another loop.

10 AM

Stretching 5:00 [0]

Tuesday Mar 20, 2018 #

8 AM

Skate Ski (Prosser) 23:55 [3] 2.11 km (11:20 / km)

SkiO! Back to Prosser to ski the trails from Saturday. Frozen and fast. Extra tracks crossing area from other snowmobiles over the weekend. After a while could distinguish Greg’s wider tracks from the rest. Fun exercise on 3 maps.

11 AM

Skate Ski (Royal Gorge) 2:17:32 [3] 21.6 km (6:22 / km)

Up to Royal Gorge. Temp mid 30’s. Snow like slick squeaky plastic. Wax ok at first, but dragged as it got warmer. Out to Point Mariah then back by way of Kilborn Lake. Snowing lightly.
After lunch a short local ski, but by then it was misty rain.

Monday Mar 19, 2018 #

10 AM

Skate Ski (TD) 2:02:35 [3] 23.11 km (5:18 / km)

Back to TD. Snow set up and groomed well. Off to Euer Valley on hard fast corduroy. HF8 worked well as sun warmed the snow. Around the valley and High Noon/Paiute. Then Ruthie headed for lunch and I did another lap around Euer. Arms getting sore from lots of V1 and V2alt.

3 PM

Skate Ski 41:22 [3] 6.09 km (6:48 / km)

Short session after lunch. Up to Sundance Cabin and down Tumbleweed. Slow, warm snow. Climbed using legs and not arms so now they’re trashed, too.

Sunday Mar 18, 2018 #

7 AM

Stretching 12:00 [0]

11 AM

Skate Ski (Tahoe Donner ) 1:50:00 [3] 12.07 km (9:07 / km) +405m 7:48 / km

Perfectly clear day, temp in 20’s pushing 30. Upto Sundance Hut and then Crazy Horse to Drifter and the hut on top. Down along the ridge to Andromeda and Sundance.

3 PM

Skate Ski 1:30:00 [3] 12.8 km (7:02 / km)

Out again after lunch and time for Carol and Greg to ski. Down into Euer Valley. Coyote Hut and then Paiute. They changed the trails there and combined Paiute with Broken Spoke, which confused me with the extra distance. Managed to get back just at the 5:00 deadline. Heard the PistenBullys heading out to regroom everything before it freezes.

Saturday Mar 17, 2018 #

11 AM

Skate Ski (Glenshire ) 2:10:00 [1] 5.03 km (25:51 / km)

Bushwhacking thru knee deep fresh snow on a beautiful day. Fortunately Greg was bulldozing the first part and then followed day old snowmobile tracks for the rest.

4 PM

Skate Ski (Prosser) 1:12:00 [2] 3.7 km (19:28 / km)

Double poling around behind Greg as he packed skiO trails in 3’ of heavy powder.

Friday Mar 16, 2018 #

9 AM

Strength 30:00 [2]

An hour or so of shoveling Greg and Carol’s driveway. Got a good foot and still coming on. All highways in and out of Truckee closed by the storm. Big dump at higher elevations.

Stretching 11:00 [0]

Then some stretching to square out the back.

3 PM

Road Running (Glenshire ) 48:00 [2] 3.03 mi (15:51 / mi)

Run in remains of snowstorm, some slush.

Thursday Mar 15, 2018 #

10 AM

Skate Ski (Tahoe Donner) 1:45:00 [3] 11.8 km (8:54 / km)

Down around Euer Valley and the base trails. Snowing lightly, good conditions. Double poled all the way back up from Eurer, arm workout.

1 PM

Skate Ski (Tahoe Donner ) 1:30:00 [2] 9.25 km (9:44 / km)

Snowing pretty hard most of the afternoon. Ruthie working on classic technique and I was shoveling thru 3” of fresh snow on skate skis.

5 PM

Stretching 5:00 [0]

Wednesday Mar 14, 2018 #

3 PM

Skate Ski (Auburn Ski Club) 20:00 [2] 2.4 km (8:20 / km)

In from the East and made a short trip up to Auburn. Snowing pretty hard at the summit of Donner Pass. Cut it short before I got stuck there.

« Earlier | Later »