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Training Log Archive: kensr

In the 28 days ending Feb 28, 2015:

	activity	#	time	miles		km		+m	load
	Skate Ski	31	41:00:24	190.26	(12:56)	306.2	(8:02)	5076	7214.0
	Strength	6	3:20:00						667.0
	Total	37	44:20:24	190.26		306.2		5076	7881.0
averages - weight:161lbs

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Saturday Feb 28, 2015 #

Note

End of February status: snow pack 24" at the stake, more on the upper trails. Trails have dense cover and firm surface, mostly packed powder. Night temperatures consistently to 0F or below, highs now low 20's. Been above freezing maybe once in the past month. Nice winter!

12 PM

Skate Ski (Kingdom Valley) 2:10:00 [3] 15.88 km (8:11 / km) +266m 7:33 / km

Was going to Craftsbury today, but trails are in such terrific shape just decided to stick around and ski the hills. Some of the trails are still narrow, arms getting tired.

Clear, clear skies the last couple days = 43 kw-hrs each.

Friday Feb 27, 2015 #

12 PM

Strength intervals (Rec center) 40:00 [4]

Balance and stretching to loosen up.
Intervals on the ski erg 6 x 500 m with 1 min recovery between each: 2.13, 2.01, 2.10, 2.14, 2.14, 2.11.
Then on machines for muscle work.

2 PM

Note

Last time I saw my drivers license was going thru security in Minneapolis. Must have never picked it up from the bucket. So today decided to get a replacement. Had my expired license and passport and went thru the process. Twenty minutes and $15 later I had my new license. Got to love the VT DMV.

4 PM

Skate Ski (Kingdom Valley) 1:27:00 [3] 10.32 km (8:26 / km) +230m 7:35 / km

Trails groomed very well and deck is solid as long as you stay on it -- otherwise you're in several feet of powder. Trace of iciness as sun dropped, speed picked up noticeably.

5 PM

Skate Ski 35:45 [3] 4.54 km (7:53 / km) +53m 7:26 / km

Back out on classic as Ruthie wanted some skiing. Next time I should put on kick wax.

Thursday Feb 26, 2015 #

6 PM

Skate Ski (Kingdom Valley) 52:00 [3] 8.61 km (6:02 / km) +60m 5:50 / km

Snow finally starting to transform as we are getting some sun despite cold weather. Trails groomed a couple days ago and are rough. Will take care of them in the next few days.
Easy night ski.

Wednesday Feb 25, 2015 #

2 PM

Skate Ski (Mountain Meadows XC) 1:44:00 [2] 11.75 km (8:51 / km) +338m 7:44 / km

Up at Mtn Meadows with Dan S after a client meeting. Grooming a little rough today and cold loose snow made skiing on the slow side.

Tuesday Feb 24, 2015 #

6 AM

Strength 35:00 [3]

Leg strength on machines, steps, crunches.
Ski erg moderate: 2000 m 10:04; sprint 500 m 2:06

Sunday Feb 22, 2015 #

10 AM

Skate Ski 54:29 [3] 10.2 km (5:20 / km) +143m 4:59 / km
shoes: Fischer RCS hole 6 soft blue g

On the Birkie trail with Greg. Fully groomed and frozen solid at -2F. Wax fast in places, slower in others. Better than yesterday's loose powder, but that would have been bad had they tried to groom Friday night. So we got what we got and another year done.

Worked on technique today and Greg said I actually use my legs now going up hills. Just need some muscle power to drive them.

Saturday Feb 21, 2015 #

8 AM

Skate Ski warm up/down 20:00 [1] 1.0 km (20:00 / km)

Warm up jog and then some skiing.

9 AM

Skate Ski race (Birkie) 4:13:38 [4] 51.0 km (4:58 / km) +743m 4:38 / km

2-3 inches new snow overnight. Left ungroomed, so elites had to deal with the fluff as well as the rest of us. Temps as expected, mid teens.

Started conservatively, waiting to see how muscles felt and keeping my poles in one piece. Skis ran well, not dragging, but not super fast either in the loose cover. Felt okay on the powerlines, getting warm so I stashed the neck gaiter. Hot by the fire tower, stopped and unzipped zips on the shirt and underlayer. Got a draft on the neck after that and was okay.

Gu's at every station that had them. Got to OO before I realized it and things are mostly downhill after that. A handful of modest hills, but they slow things down because you're tired at that point. R upper arm started to bother me due to a recent muscle strain a week or two ago with no time for healing.

So on to the finish, first with the trail coming off the lake blocked by a tipped sled carrying an adaptive skier -- horrible spot for that misfortune. Then 100 m of sugar snow to the highway overpass. Straight up, over the road and down onto Main St. Snow solid there. Then a dash to the finish.

C • Finish! 8

Friday Feb 20, 2015 #

4 PM

Skate Ski 31:04 [3] 6.08 km (5:06 / km) +64m 4:51 / km

N from Mosquito Brook with Greg. Tried race wax and it runs well.

Thursday Feb 19, 2015 #

8 AM

Note

Hayward temp this morning: -29F. Hmm...

C • Brrr 3

2 PM

Skate Ski 1:35:26 [3] 14.63 km (6:31 / km) +226m 6:03 / km

Used Greg's new digital iron (thanks!) and put on Start SG10 paraffin. Ran well on snow at about 0F on the trail at Gravel Pit Rd.
Later put on medium fluor Start MF10 and pure fluor Start SFR75. Will test that tomorrow.

Wednesday Feb 18, 2015 #

3 PM

Skate Ski (Birkie trail) 47:10 [3] 6.97 km (6:46 / km) +64m 6:28 / km

N from Mosquito Brook. Cold, -6F and windy. Snow hard packed and frozen except where snowmobiles have cut it up. Loose snow is like sand. Of course, I had CH10 travel wax and just scraped it off, so that didn't help. Switching from Swix LF3 and 4 which didn't work at home to Start Green tomorrow.

C • Birkie!! 7

Monday Feb 16, 2015 #

4 PM

Skate Ski (Kingdom Valley) 1:05:55 [2] 4.52 km (14:35 / km) +158m 12:24 / km

Puttering around on cold, wind blown snow pack. Trails drifted over by fierce winds last night and today. Looking at upper snow field, there's enough cover that I may just run the groomer right down the mountainside and ignore the existing trails.

C • Snow!!! 3

Sunday Feb 15, 2015 #

1 PM

Skate Ski (Kingdom Valley) 45:00 [3] 4.54 km (9:55 / km) +140m 8:35 / km

Groomed a bunch but temp is a cold 5F and windy, so light snow blew in the trails. Had skis with LF3, but they were slow so switched to a pair with LF4 and they were no better. So inside for another pair.

Skate Ski 50:00 [3] 4.55 km (10:59 / km) +140m 9:31 / km

Classic. Ended up on classic skis since they had Start Green for cold temps. Glide was okay and kick was just like I had on the skate skis. On the upper trails in wicked windy blowing snow. Deep snow pack; Dan was busting powder taking short cuts over the edge in his tele skis.

4 PM

Skate Ski 58:00 [3] 4.36 km (13:18 / km) +140m 11:28 / km

Classic. Back out again, snow is just terrific despite wind and cold. Deep, deep, deep. Up on top and then around the Pines with Dan and Ruthie. Cut a track where I plan to lay in a new trail. Over logs, over stumps. What logs? What stumps? Buried deep. Will try to put the snowmobile thru there, but it's sidehill and got to keep it from flipping.

Saturday Feb 14, 2015 #

11 AM

Skate Ski (Pinnacle) 1:39:19 [2] 9.38 km (10:35 / km) +195m 9:35 / km

Classic. Winter Carnival Tour on the VAST trail with Ruthie. Weather a bit chilly at 12F, and we were the only ones to show up. That said, it was nice skiing and well worth venturing out.
Another round of snowfall has started...

4 PM

Skate Ski (Kingdom Valley) 1:08:18 [3] 8.19 km (8:20 / km) +162m 7:35 / km

Back home. Snow beginning to add up, an inch two so far.

Friday Feb 13, 2015 #

2 PM

Skate Ski (Pinnacle) 1:09:54 [3] 8.11 km (8:37 / km) +125m 8:00 / km

Classic. Checking out the VAST snowmobile trail towards Ludlow. Other direction is exposed to the wind, so this will be the better choice. In the woods the whole way, one minor intermediate hill, and then a big climb looming just past where we will turn around. Should be okay for a touring group.

4 PM

Skate Ski (Kingdom Valley) 50:00 [3] 5.3 km (9:27 / km) +134m 8:23 / km
shoes: Fischer RCS hole 6 soft blue g

Trails have hardened up well. Skis were okay until the temp dropped below 10F and then the Blue LF6 couldn't handle it and they slowed way down.

Thursday Feb 12, 2015 #

3 PM

Skate Ski (Viking Nordic) 2:11:25 [2] 11.8 km (11:08 / km) +228m 10:10 / km
weight:161lbs

Classic with D Shea. Trails softly packed with 3" of new snow on top. Nice quiet afternoon skiing.

Wednesday Feb 11, 2015 #

4 PM

Skate Ski (Kingdom Valley) 1:27:35 [3] 11.07 km (7:55 / km) +183m 7:18 / km

Beat down the fresh cover with snowmobile. Upper trails had 6" come down since I groomed Monday. Skiing surface starting to firm up, but cold with sharp slow crystals. Couple laps up the long hill and little in the Pines, then finished in the Fields.

Tuesday Feb 10, 2015 #

6 PM

Skate Ski 1:09:22 [3] 10.03 km (6:55 / km) +27m 6:50 / km

Weekend storm wound down with a final 3" last night and a little crustiness to boot. Skied without grooming and it was kind of a slog.

Monday Feb 9, 2015 #

Strength (Rec center) 20:00 [3]

On the ski erg: 4122 m.

Note

Another 6" today, maybe 26" on the ground. Continue to groom, but soft snow is deep enough that even the big machine is wallowing a bit climbing the hills.

C • duh 2

Sunday Feb 8, 2015 #

1 PM

Skate Ski (Kingdom Valley) 1:25:05 [3] 8.84 km (9:38 / km) +195m 8:40 / km

With Ruthie touring just about all the trails. Maybe 4-5" new snow today.

Skate Ski 58:47 [3] 6.21 km (9:28 / km) +171m 8:19 / km

Hot chocolate, then back out to hit the hill a few more times.

Saturday Feb 7, 2015 #

Strength (Rec center) 35:00

Balance and stretching, then 2,000m on the SkiErg (8.51).

C • So the new ski-erg is nice?... 4

3 PM

Skate Ski (Kingdom Valley) 1:30:00 [3] 11.06 km (8:08 / km) +197m 7:28 / km
shoes: Fischer RCS hole 6 soft blue g

Trails finally hardening up. Groomed for an hour this morning and covered everything. More to go, but getting solid.
Temp a little warmer, low 20's. Used blue LF6 for the sharp crystal new snow and it was quite fast.

Friday Feb 6, 2015 #

1 PM

Strength (Rec center) 35:00 [4]

On the new Ski Erg: 1000/2000/1000m, 4.20/9.43/4.33
Then lunges, floor exercises, 8 pullups, hamstring lifts.

4 PM

Skate Ski (Kingdom Valley) 1:18:08 [3] 10.1 km (7:44 / km) +19m 7:40 / km

Started at around 20F and then sun dropped down and temp plummetted to 6F when I was done. Skis were okay on purple at first and then got really slow before the end. Got to put on the Start green if it keeps this cold. More snow this weekend.

Thursday Feb 5, 2015 #

6 PM

Skate Ski (Kingdom Valley) 1:17:50 [3] 6.07 km (12:50 / km) +43m 12:24 / km

New snow last night and lots of drifting. Very cold at 3F and skis were slow. One lap, then quit and did a little grooming. Trail better, but now it was colder and skiing still not too satisfactory. Will let it sit and pack again tomorrow.

Wednesday Feb 4, 2015 #

10 AM

Skate Ski (Chester VAST trail) 1:15:46 [3] 7.39 km (10:15 / km) +130m 9:26 / km

Classic. Checking snowmobile route for xc tour during next weekend's winter carnival. Nicely groomed but has a steep pitch that will crash the skiers.

5 PM

Strength (Rec center) 35:00 [3]

Usual machine work plus 8 pull ups. Went okay, which is good, since R shoulder has been bothering me since last Friday when I had a near encounter with a tree while skiing.
The new Ski Erg has arrived, but is still in the box as the staff figures how to put it together.

Tuesday Feb 3, 2015 #

2 PM

Skate Ski (Kingdom Valley) 1:21:35 [2] 6.03 km (13:31 / km) +117m 12:19 / km
weight:161lbs

Slow skate on soft trails. Groomed this morning, but snow hadn't set. Again after skiing, and maybe it will be good tomorrow. Certainly have plenty of snow to work with. Tried grooming narrow trails with snowmobile, but sled just kind of wallowed in the fluff. Guess it needs to thicken some.

Monday Feb 2, 2015 #

2 PM

Skate Ski (Kingdom Valley) 1:39:04 [3] 10.02 km (9:53 / km) +24m 9:46 / km

Classic skiing. 14" new snow today, very light and fluffy coming down at 7F. Laps around the fields. Will have to wait until tomorrow for serious grooming.

Sunday Feb 1, 2015 #

11 AM

Skate Ski race (Gunstock - Middle) 35:53 [4] 5.73 km (6:16 / km) +127m 5:38 / km

Bunch of courses set by Jim Arsenault with snowshoed in narrow trails. Excellent conditions.

12 PM

Skate Ski race (Gunstock - Long) 1:05:28 [4] 10.65 km (6:09 / km) +212m 5:35 / km

Then a longer course to the far side of Cobble Mtn.

2 PM

Skate Ski warm up/down 7:28 [3] 1.27 km (5:52 / km) +23m 5:24 / km

Cool down with Alison.

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