Training Log Archive: kensrIn the 31 days ending Mar 31, 2005:
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| Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | |||||||||||||||||||||||
Thursday Mar 31, 2005 #
Skate Ski (Mt Tabor Rd skate) 1:35:00 [3] 18.0 km (5:17 / km)
Spring corn snow, mid 40's. Bit dirty under the trees, but ok with LF10, although slow. Nice sunny day. Lots of rain in forecast for weekend; not sure how much longer the cover will last. Fields around home have some grass starting to show.
Out (uphill to Devil's Den) 55.45
Back (had to work some coming down) 39.39
Out (uphill to Devil's Den) 55.45
Back (had to work some coming down) 39.39
Tuesday Mar 29, 2005 #
Road Running (Cummings Rd) 22:00 [2] 2.2 mi (10:00 / mi)
Down the road and back with Casey.
Off Trail Running 20:00 [3] 1.5 mi (13:20 / mi)
Up the hillside and log road in soft snow. Few places knee deep, rest just had to tread lightly to keep from sinking too far.
Monday Mar 28, 2005 #
Weight Training 15:00 [4]
Squats
Steps with ankle wgts for thigh lift
Wall wgts with new pole straps (spare high end set from Swix poles)
Steps with ankle wgts for thigh lift
Wall wgts with new pole straps (spare high end set from Swix poles)
Yoga 1:00:00 [1]
Well, not yoga, but a twice weekly stretching class we've been doing at Curves for 4 weeks. Yeah, I'm a Curves guy. Loosening up the trunk and neck -- been very tight.
Sunday Mar 27, 2005 #
Skate Ski (KVN skate) 1:08:00 [3] 10.0 km (6:48 / km)
Spring skiing in early afternoon -- just when the sun is hottest. Snow firm but slushy on top. Waxed with CH10 for 40-50F -- about right. Able to do full loop thru field and Pines; grass patches poking up here and there.
Road Running (Toonerville Trail) 46:00 [2] 4.5 mi (10:13 / mi)
To Springfield (VT) for the first run since New Years. Out and back on a paved rail-trail. Had Casey and Ruthie so had to keep the pace easy (thank goodness). Forgot how boring a straight road run can be -- and sloooow!
Saturday Mar 26, 2005 #
Skate Ski (Viking skate) 1:40:00 [3] 23.5 km (4:15 / km)
Hit the spring skiing late morning in the sweet spot between frozen granular and slush. Good cover with just a few thin spots. Fun skiing in brilliant sunshine.
Bicycling (Mtn bike dirt roads) 1:10:00 [2] 10.0 mi (7:00 / mi)
Got to start the shift to summer sports. Mid afternoon sunshine, temps nearly 50 (last night it got down to 15). Mud season is definitely here! Green Mtn Tpke had some sections that were muck. Ruthie tried her new bike; I discovered I can't shift the front derailleur -- will have to put in a new cable.
Friday Mar 25, 2005 #
Skate Ski intervals (KVN skate) 48:07 [4] 12.0 km (4:01 / km)
max:180
Late afternoon just as the snow was setting up. Kind of cloudy today, so snow did not get totally soft. A few thin patches, but mostly ok skiing.
10 x fields @ 4-1/2 - 5 min (fastest 4:23)
Good workout focusing on speed around all the turns.
10 x fields @ 4-1/2 - 5 min (fastest 4:23)
Good workout focusing on speed around all the turns.
Thursday Mar 24, 2005 #
Skate Ski (KVN classic touring) 57:00 [2] 4.0 km (14:15 / km)
Unexpected storm dumped 9" wet snow last night. Wasn't supposed to get this far north. In fact, drove south to Brattleboro this morning and there was very little by the time I got to I-91 (10 miles SE). Plowed and packed it and then went to work. Nice sunny day. This afternoon it hit 40F. Did a tour in the Pines and up the hillside; the fields were soft. Felt sore as I slipped on ice this morning and wacked hip on ice hard.
Skate Ski (KVN skate) 12:00 [3] 2.5 km (4:48 / km)
Waited til after dark and then skied the fields. Oops -- waited too long and everythings frozen up! Bit rutty, but fast. Snow disappeared off a couple of places due to today's hot sun; not expected and caught me by surprise coming around the bends in the dark. Maybe try tomorrow morning as the sun softens it up again.
Monday Mar 21, 2005 #
Note
(rest day)
Strained knee Sunday when I slipped off an icy step and caught all my weight on one leg. Tendon a bit tender. Will lay off it a couple days -- have to drive up to Montreal anyway.
Sunday Mar 20, 2005 #
Skate Ski (KVN) 1:30:00 [1] 5.0 km (18:00 / km)
Easy laps around the fields and trails while burning couple piles of tree limbs. I threw sticks into the bonfire and Casey tried to take them out. Nice first day of spring -- 15 last night and 40 today. Still have 6-18" snow, with no sign anything in the woods is melting. Up over top of ridge following snowshoe tracks. Very tired from yesterday.
C • Sap 2
Saturday Mar 19, 2005 #
Skate Ski warm up/down (Craftsbury skate) 50:00 [2] 10.0 km (5:00 / km)
Skate Ski race (Craftsbury Spring Fling) 2:09:08 [3] 30.0 km (4:18 / km)
End of season race at Craftsbury. Snow conditions perfect; weather bright sun and just around freezing. First lap ok; snow and wax a bit slow in sunny spots on second lap. Also felt a little tired on the hills.
5k - 19.58
10k - 19.56
15k - 22.06 (62.01)
20k - 21.06
25k - 23.17
30k - 22.44 (66.07)
The shame is that Craftsbury will close tomorrow, despite great snow. Guess too many people are thinking spring sports!
5k - 19.58
10k - 19.56
15k - 22.06 (62.01)
20k - 21.06
25k - 23.17
30k - 22.44 (66.07)
The shame is that Craftsbury will close tomorrow, despite great snow. Guess too many people are thinking spring sports!
Wednesday Mar 16, 2005 #
Skate Ski (Danby-Mt Tabor Rd skate) 2:35:00 [3] 35.0 km (4:26 / km) +767m 3:59 / km
Long ski up over pass at Devils Den and down to jct with AT/LTrail. Summer road and major snowmobile route that was recently groomed (probably today) and had seen only minimal traffic since. Not bad for skating, although there were some ridges I had to avoid. Snow a bit slow, but sped up as sun went down.
Up to Devil's Den 8.5k -- 50.48
Down to AT 8.5 k -- 29.57
Back up to Devil's Den -- 46.12
Down to Little Mich Trailhead -- 27.50
Nice sunny day for skiing, but heavy workouts starting to take their toll. Maybe skip tomorrow as a rest day. Just don't like missing any skiing with the snow so good -- and knowing it will be gone soon.
YTD ski 1016 km
Tapped 4 trees this morning. Don't think the sap is running yet, but these sunny days will get it pumping.
Up to Devil's Den 8.5k -- 50.48
Down to AT 8.5 k -- 29.57
Back up to Devil's Den -- 46.12
Down to Little Mich Trailhead -- 27.50
Nice sunny day for skiing, but heavy workouts starting to take their toll. Maybe skip tomorrow as a rest day. Just don't like missing any skiing with the snow so good -- and knowing it will be gone soon.
YTD ski 1016 km
Tapped 4 trees this morning. Don't think the sap is running yet, but these sunny days will get it pumping.
Tuesday Mar 15, 2005 #
Skate Ski (Stowe XC skate) 1:18:00 [3] 18.0 km (4:20 / km)
weight:165lbs
Late in day; stopped by on my way back from Burlington. Snow just below freezing, wax wasn't a good match and felt slow. Lot's of climbing on perimeter trails. Felt tired by end.
Monday Mar 14, 2005 #
Skate Ski (KVN skate) 1:18:00 [3] 18.0 km (4:20 / km)
Trails set up overnight and then got a dusting of new powder on top. Good conditions today despite warm sun.
6 x full loop (fields plus 2 x pines) -- 3k @ 13
6 x full loop (fields plus 2 x pines) -- 3k @ 13
Sunday Mar 13, 2005 #
Skate Ski (KVN skate/classic) 1:40:00 [3] 20.0 km (5:00 / km)
George and Lyn came up and joined Dan and Ruthie as we groomed and skied on the foot of new snow we got yesterday. Skated in the morning on pretty fast snow and then set a track and did some classic after lunch. Also skied up to the end of the lumber road. Neighbor groomed some of that with a drag behind his snowmobile. Not bad, just too narrow to skate. Ended up with more skating as the temp dropped and snow got fast again.
Saturday Mar 12, 2005 #
Skate Ski (KVN skate) 1:10:00 [3] 13.0 km (5:23 / km)
Around home with Dan. Packed the 6" of new snow and went in to get changed. By the time we came out we had another 2" and the skating was really hard work. Packed it again and it got better, but still soft.
Skate Ski (KVN classic) 1:05:00 [2] 8.0 km (8:08 / km)
After lunch set a classic track for Ruthie and did a few easy loops. Also went up the hill on the lumber road so Dan could try out the tele skiing on the steeper slopes -- with 20" snow cover the rough spots are covered. First descent on Dan's Dive!
Thursday Mar 10, 2005 #
Skate Ski (KVN skate) 55:40 [3] 12.0 km (4:38 / km)
Packed about 8" of new snow from the past few days and then skied on it right away. Should have let it set up a bit, but couldn't wait. Very soft and not solid enough for skating, which we did anyway. Tom Davidson (friend from work) stopped by and we chased each other around.
Temp now dropping and the base will set solid. Another grooming tomorrow and it will be fine. Also expecting more snow over the next couple days. This is great! Last year by this time the snow was shot and I was tapping the maples for sap. At zero F each night, we won't see sap for a while this year.
YTD 904 km ski
Temp now dropping and the base will set solid. Another grooming tomorrow and it will be fine. Also expecting more snow over the next couple days. This is great! Last year by this time the snow was shot and I was tapping the maples for sap. At zero F each night, we won't see sap for a while this year.
YTD 904 km ski
C • sap 2
Sunday Mar 6, 2005 #
Skate Ski race (Vasaloppet classic) 8:10:00 [4] 90.0 km (5:27 / km)
What happens when you mass start 16,000 skiers and start at the back? You ski 1km and then stop when everyone tries to cram down to 12 tracks. Talk about a bottleneck! Standing there shuffling forward a little bit at a time, watching the minutes go by, the question is, "are we having fun yet?".
So we finally break free and start skiing, the temp warms up from 6F and day really is fun. Passing lots and lots of skiers (over 2,000 by the intermediate splits). Kind of cruised for the first 60k and then knew I could push for the last 30k without bonking. Never really able to ski without shifting tracks to get around people. Last half of the course narrowed to 4 tracks, so that kept things still congested.
About six hours of double poling -- thank you wall weights!
Nailed the wax exactly right: LF6+LF7+HF7+pure Cera F7 for glide; base plus layers of VR40 +VR45 + more VR40 for kick. Got the kick zone just right so I could go straight up the hills, and still didn't lose any glide on the flats.
Splits:
5km - 69:00 (includes 45 min of shuffling)
10km - 22:50
20km - 51:02
30km - 43:31
40km - 56:42
50km - 51:33
60km - 44:21
70km - 51:18
80km - 50:02
90km - 48:49
Enjoyed experience, but wouldn't do it again without getting seeded ahead of the mob and being able to actually race.
So we finally break free and start skiing, the temp warms up from 6F and day really is fun. Passing lots and lots of skiers (over 2,000 by the intermediate splits). Kind of cruised for the first 60k and then knew I could push for the last 30k without bonking. Never really able to ski without shifting tracks to get around people. Last half of the course narrowed to 4 tracks, so that kept things still congested.
About six hours of double poling -- thank you wall weights!
Nailed the wax exactly right: LF6+LF7+HF7+pure Cera F7 for glide; base plus layers of VR40 +VR45 + more VR40 for kick. Got the kick zone just right so I could go straight up the hills, and still didn't lose any glide on the flats.
Splits:
5km - 69:00 (includes 45 min of shuffling)
10km - 22:50
20km - 51:02
30km - 43:31
40km - 56:42
50km - 51:33
60km - 44:21
70km - 51:18
80km - 50:02
90km - 48:49
Enjoyed experience, but wouldn't do it again without getting seeded ahead of the mob and being able to actually race.
C • 3
Saturday Mar 5, 2005 #
Skate Ski (Mangsbodarna - classic) 1:00:00 [3] 12.0 km (5:00 / km)
Section of course from km67-61. Trail set in perfect shape. Most of course runs through open logged forest and across frozen lakes. A 150m climb at the start, another 100m in the middle, and the rest just rolling. Looks like lots of double poling.
Friday Mar 4, 2005 #
Skate Ski (Evertsberg - Classic) 1:01:00 [3] 10.0 km (6:06 / km)
Middle of course, km 47-42. Another nice day. Trail groomed with 4-6 tracks. Snow conditions good, temps in mid 20's.
Thursday Mar 3, 2005 #
Skate Ski (Salen, Sweden Classic) 1:10:00 [3] 13.0 km (5:23 / km)
Start of Vasaloppet course. Up the first hill and then a ways onto the upper plateau. Great sunny weather and nice snow. Checking out the trail.