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Training Log Archive: kensr

In the 28 days ending Feb 28, 2011:

	activity	#	time	miles		km		+m	load
	Skate Ski	31	36:50:48	224.83	(9:50)	361.82	(6:07)	2847	6521.5
	Stretching	2	20:00
	Total	31	37:10:48	224.83		361.82		2847	6521.5
	[1-5]	31	36:50:48
averages - weight:158.3lbs

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Saturday Feb 26, 2011 #

Skate Ski warm up/down 12:00 [2] 1.6 km (7:30 / km)

9 AM

Skate Ski race (Birkebiener) 3:25:12 49.38 km (4:09 / km) +646m 3:54 / km

Cold. Started below zero and never warmed up. Was only plus 5F at the finish. Wore an extra jersey, but no wind shell, and was cold the whole time. Right little finger got stiff at the start and never thawed. Started snowing about half way thru. Did I say it was cold? Never had a race where I couldn't generate enough heat on the hills to get comfortable.

They use timing chips, which trigger at a line about 200 m past the start gate. When our wave went off, I just stayed in zone before the timing line for 5 minutes and let my wave disappear over the horizon. Then the next wave, for classic guys, started and I took off. They split off down another trail and I had the first 10 km all to myself. I mean, there was no one on the hills going up the power line. This was a real treat, as usually you get tangled between slow climbers and fast gliders. And I didn't have to worry about some jerk cutting me off and snapping my pole.

So the start was great, but the snow was very abrasive and wanted to be slow. Can't complain about the wax, as it did better than I expected given zero temps and new snow.

But overall time sucked, and is a big downer.

C • Hey you finished!! 4

Note

Splits (last year)
10 - 39.45 (39.11)
20 - 39.38 (38.16)
30 - 40.13 (36.24)
40 - 43.40 (39.44)
50 - 42.05 (37.57)

Friday Feb 25, 2011 #

Note

Birkie

1 PM

Skate Ski (Cable WI) 40:00 8.04 km (4:59 / km) +70m 4:46 / km

North End trails checking out the powerline section. Loaded up the skis with Swix recommendations, except stopped short of final pure fluoro layer. Got less than an inch of new snow last night, but it was very cold -- around 5F and the snow, even where packed down, was slow. Got concerned. Couple areas in the sun were pretty good. Then a groomer went by, and mixed the top dusting into the old granular pack. This was really good. Once they hit the whole trail with groomers tonight and it sets up, I think tomorrow will be okay. Now to put on $40 worth of magic dust.

Wednesday Feb 23, 2011 #

5 PM

Skate Ski race (Meriden, NH) 16:33 [4] 4.68 km (3:32 / km) +76m 3:16 / km

Up near Lebanon for an informal race around a the fields. Nicely groomed granular rolling course. Half dozen locals showed up right a dusk for self-timed double lap.

Went out easy on the first lap as a warm up. Realized it was a simple layout and was getting dark, so picked it up and decided to keep on going for time. Good workout without doing anything stupid before Saturday's race.

C • trails.. 2

C • Good luck at the Birkie! 6

Skate Ski warm up/down 10:26 [3] 2.3 km (4:33 / km) +40m 4:11 / km

Easy cool down in growing darkness.

Tuesday Feb 22, 2011 #

6 PM

Skate Ski intervals (Kingdom Valley Trails) 1:01:00 10.77 km (5:40 / km) +9m 5:39 / km

Easy night ski, with intervals interspersed: 14 x 40s on/ 20s off, with 5 min break in middle.

Monday Feb 21, 2011 #

5 PM

Skate Ski (Kingdom Valley Trails) 49:00 [3] 7.8 km (6:17 / km) +32m 6:09 / km

Bitter cold, had to go in after two laps and get some mitten shells for my fingers. Had Start green on the skis, which did well. Air temp was about 12F, but sun was gone and clear sky had already taken the snow temp below zero.
Easy skiing, with 6 x 6s sprints.

Sunday Feb 20, 2011 #

Skate Ski intervals (Kingdom Valley Trails) 1:19:00 13.0 km (6:05 / km)

Intervals, 4 x 3 min/3 min rest. Snow was fresh and softly packed, so glide was slow. Made everything drag and seem like a lot of work. Still, a nice clear day and new snow is always good. Just needs to set up.

Saturday Feb 19, 2011 #

2 PM

Skate Ski (Kingdom Valley Trails) 1:30:00 10.68 km (8:26 / km) +45m 8:15 / km

Snowy afternoon. Not expected, but helped cover some of the branches blown down overnight and this morning. New snow covered our tracks as fast as we made them. Temp dropped from 23F to 15 while we were skiing.

Warm up, then 3 sets of 5 x 40s on/20s recovery. Finished with a loop thru the Pines and cleared branches from the trail.

Wednesday Feb 16, 2011 #

5 PM

Skate Ski (Kingdom Valley Trails) 1:09:43 [3] 13.44 km (5:11 / km) +5m 5:11 / km

Grabbed plan for wrong month and did wrong stuff: 4 x 15 min alternating no pole and double pole, instead of speed work. Until dark.

Start delayed a little as I wanted to groom first and break up the surface. Ended up pretty nice. That was after the throttle stuck open when I started the snowmobile and it catapulted into the barn door post. Busted up the door track and 2x6 it was mounted on. Nose of the snowmobile now curves in instead of out. Thought I busted my thumb when the snowmobile stopped and I kept on going into the handlebars, but seems like a strain or sprain or just some minor hurt. Yeah, snowmobiles and cross country skiing don't mix.

C • nice one :) 2

Tuesday Feb 15, 2011 #

Skate Ski (Kingdom Valley Trails) 45:00 [2] 8.5 km (5:18 / km)
weight:158lbs

Easy 45 min to get loose. Groomed three laps with snowmobile and drag to scratch the surface frozen by yesterday's thaw/freeze. Needs more work, but was skiable. Legs tired.

Sunday Feb 13, 2011 #

9 AM

Skate Ski warm up/down 8:00 [2] 1.0 km (8:00 / km)

Up to start.

10 AM

Skate Ski race (Balsams Long) 1:42:12 [4] 21.23 km (4:49 / km) +444m 4:22 / km

Up to Mud Pond, down to the golf course, then all the way to the highway and back up to the hotel. Lots of climb. About four serious route choice decisions. First was to 1, went high CW and that was good. Then 3-4 went along the mill race and that was slightly slower, probably because it is longer than it looks; was in hot pursuit of a junior and lost a little ground on that leg. Then 5-6 went near 2 instead of 7 and that was an error, may have cost me a minute or two. Finally 10-11, dropped low unlike yesterday and that was good, gained a bunch of time. And going back to the finish, it was just grinding straight up, but people made weird choices like going up the road and that didn't work for them.

Felt good, although famished at end, despite pigging out at dinner and having a pretty good breakfast, too. Ended 1st M-55, doing red today. Maybe 2nd fastest on the course.

12 PM

Skate Ski (Feastaval) 1:10:00 [2] 14.33 km (4:53 / km) +239m 4:31 / km

Speaking of hunger, went back up to Mud Pond for the food tour, trying to catch Ruthie and Alex. However, got waylaid at the first stop and had the souffle type stuff and the hot cranberry crisp, which was awesome. Then another klick and meal #2 of hot chicken sandwich and chili. Went in the warming hut for that one, as I still had my wet gloves from the race. Around Mud Pond to #3, skipped the soup but had some Poweraide, and on to #4, which had also been #1. So had more hot crisp, which was still great. Fortunately, it was downhill to the hotel and gravity was working for me.

2 PM

Skate Ski 1:30:00 [2] 15.56 km (5:47 / km) +219m 5:24 / km

No rest today. Back up to Mud Pond to pick up the controls and stands in that area. Was able to dump them at the hut and did not have to carry them all the way down to the nordic center, which was nice.

Coming back from picking up controls, had this sleek little white weasel dart across the trail and dive into the snowbank about 20' in front of me. First sighting for me of an ermine, beautiful in winter color.

Very fine event! Thanks to Alex for spearheading this and taking care of the details.

Red Sunday Long Distance - Splits

Saturday Feb 12, 2011 #

Event: Balsams Ski-O

Skate Ski warm up/down 14:00 [2] 1.4 km (10:00 / km)

Skate Ski race (Balsams) 1:25:40 [4] 15.0 km (5:43 / km)

Blue course. Couple tough climbs. Made bad route choice from 10 to 11 around the top, and the extra climb probably cost me 5 min. Temp low 20's, wax was okay with hf6, but 7 would have been better.

Skate Ski warm up/down 9:00 [3] 1.0 km (9:00 / km)

Back up to alpine base lodge.

Skate Ski race (Sprint ) 11:20 [5] 1.9 km (5:58 / km)

Sprint set up by hotel. Nice simple layout, short and dashing back and forth. Had some extra grooming tracks thrown on top of the main trails and foot trails put in. Made using the map for route choice a little confusing.

Skate Ski race 7:20 [5] 1.4 km (5:14 / km)

Second run. By now blowing snow had obscured the grooming, but herd path went straight to the controls. I just spotted the next control and headed on the best path to it. Much faster. Best time Ali and Scott at 6:08.

Skate Ski warm up/down 30:00 [2] 3.4 km (8:49 / km)

Warm up between sprints. Control pickup.

Blue Saturday Middle Distance - Splits

Thursday Feb 10, 2011 #

Skate Ski (Kingdom Valley Trails) 59:00 [3] 10.8 km (5:28 / km)

Rough, hard surface, didn't groom. 6 x 10 sec sprints interspersed.

Wednesday Feb 9, 2011 #

4 PM

Skate Ski intervals (Kingdom Valley Trails) 1:20:00 11.13 km (7:11 / km) +155m 6:43 / km
weight:158lbs

Warmup, then 10 x 1 min intervals flat out going up the Porcupine Trail. Didn't feel like puking, but did want to pass out a couple times. Must be something about the thick air around here.
Bunch of cool off laps.

Tuesday Feb 8, 2011 #

Skate Ski (Kingdom Valley Trails) 53:00 [3] 8.7 km (6:06 / km)
weight:159lbs

Back home. Rest week. Groomed trails with about 30" cover, except in front of the garage doors, which is piled quite high. Very cautious going in and out with the 7' high Bombi.

Sunday Feb 6, 2011 #

8 AM

Skate Ski 1:10:00 [2] 4.6 km (15:13 / km) +109m 13:36 / km

Setting out controls at Auburn for relay sprints. Nice hard frozen snow.

2 PM

Skate Ski 15:00 [3] 1.6 km (9:22 / km)

Picking up controls after sharing pieces of the relay winners' pies.

Saturday Feb 5, 2011 #

7 AM

Skate Ski warm up/down 50:00 [1] 3.72 km (13:26 / km) +65m 12:21 / km

Hanging controls on white course.

9 AM

Skate Ski race (Tahoe XC) 1:16:40 [4] 13.64 km (5:37 / km) +176m 5:17 / km

Really nice course set by Greg. Quick, not much climb, lots of controls (28) and off-trail travel. Went well for first half, then slowed a bit after map exchange. Still, good result.

11 AM

Skate Ski warm up/down 20:00 [2] 2.21 km (9:03 / km) +29m 8:30 / km

3 PM

Skate Ski 25:00 [2] 3.46 km (7:14 / km) +60m 6:39 / km

Easy afternoon ski after WC discussion.

Friday Feb 4, 2011 #

10 AM

Skate Ski warm up/down 7:00 [3] 1.0 km (7:00 / km)

11 AM

Skate Ski race (Royal Gorge) 1:29:00 [4] 16.9 km (5:16 / km)

Lots of hills, warm snow, slow skiing. This was work today. Royal Gorge gets plenty of sun and it hit the trails pretty hard. Last third was a grind.

1 PM

Skate Ski warm up/down 25:00 [3] 3.1 km (8:04 / km)

Back up from finish to lodge.

3 PM

Skate Ski (Auburn Ski Club) 1:15:00 [1] 2.6 km (28:51 / km)

Hanging controls for Sunday's relay.

Thursday Feb 3, 2011 #

2 PM

Skate Ski (Tahoe XC) 1:46:12 [3] 20.22 km (5:15 / km) +428m 4:45 / km

Rest day. Felt good hitting the perimeter trails around Tahoe XC. Altitude no problem now, just general fitness on the hills.

Wednesday Feb 2, 2011 #

Skate Ski warm up/down 27:00 [3] 1.6 km (16:52 / km)

Up the trail to the start.

Skate Ski race (Northstar xc) 1:30:00 [4] 15.3 km (5:53 / km)

Good fast day at Northstar. Fun area, you take a gondola to the xc center and then ski up another k to the trail network. Nice conditions for off-trail, powder over solid base. They forgot to groom one trail; we crossed it going down on a bushwhack to hit the trail with our control. I realized the trail wasn't there; others kept going down the mountainside ... ha! ha!

Then the next control was hung on the wrong side of the trail, high up and back from the trail. Missed it and carefully searched along a half k of trail before I spotted it on the 4th pass; 8 min on that one. Still, in 2nd place for the day (out of the 3 of us).

Skate Ski warm up/down 1:18:00 [2] 10.7 km (7:17 / km)

Down to lunch (4 min), then back up later for control pickup. Finally a blazing descent down the alpine trails to the base area.

Note

In a display of unusual intelligence, we decided to skip the night xc race at Tahoe Donner. Shower and spaghetti was calling.

Stretching 10:00 [0]

Working on back and calves. Heavy climbing today.

Tuesday Feb 1, 2011 #

Skate Ski warm up/down 8:30 [2] 1.12 km (7:35 / km)

C • Have a good race wed night 7

Skate Ski race (Tahoe Donner) 1:34:00 [4] 15.33 km (6:08 / km)

Nice race at TD. Trails well packed and off trail surfaces had 6" powder on top of firm crust. Two laps up to the top of TD and another in and out of the Euer Valley. Good bushwhacking as appropriate. Well behind Greg and Jonas, but what do you expect.

Found out I mispunched on Sat, clipping a nearby control in the maze instead of the correct one with a similar code.

Skate Ski warm up/down 17:00 [3] 2.7 km (6:18 / km)

Lap around the night race course for tomorrow. Tell me again why I want to do this after the Northstar race?

Skate Ski 40:00 [2] 5.0 km (8:00 / km)

Control pickup. Around the lower end trails, so did it all no pole.

Stretching 10:00 [0]

Light stretching. Calves felt tight this morning.

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