Training Log Archive: kensrIn the 31 days ending Jan 31, 2006:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||
| 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 | Fr | Sa | Su | Mo | Tu | ||||||||||||||||||||||||
Tuesday Jan 31, 2006 #
Skate Ski (Kingdom Valley - classic) 1:08:00 [3] 10.4 km (6:32 / km)
Got 2" wet, dense snow today which covered the few bare spots. Groomed one field, but it's really too wet right now. Will let it sit overnight and pack it tomorrow. Not hard to set a rough track by skiing as the snow wasn't very deep and the base under it was smooth and solid. Easy skiing to loosen up after the weekend.
Note
Just found out this Saturday's 50 km race at Tug Hill has been postponed until March. At the current rate, we won't have snow then, either. I'll be up in Alaska for the race up there in any case. Time to wipe out the classic track and groom for skating.
Saturday Jan 28, 2006 #
Note
Craftsbury 50k classic.
Skate Ski warm up/down (Craftsbury) 20:00 [2] 3.0 km (6:40 / km)
Skate Ski race (Craftsbury Marathon - cla) 3:48:00 [4] 45.0 km (5:04 / km)
Changed course this year because snow cover was thin. Did two laps around Craftsbury Outing Center and then finished at normal spot on the Common.
Day started around 20F and ended up over 40F. Waxed ok for 20-35F, but not for the higher temp.
Fast start with mostly double poling for the first 15km. Then the VR70 started wearing off and the kick started to go. Finally the track turned to slush and the glide was slow and the kick was gone. Certainly happy with the first splits, and the overall time is ok, but would have been much better if I had carried wax and could have added more kick wax at 20 km.
Splits 5km: 19.49/20.41/22.56/26.58/24.40/-/53.53/31.18/28.10
Ran into some AR people at the feed afterwards and the girl part of the team said she saw me go by on the course and complimented me on the baby blues.
Day started around 20F and ended up over 40F. Waxed ok for 20-35F, but not for the higher temp.
Fast start with mostly double poling for the first 15km. Then the VR70 started wearing off and the kick started to go. Finally the track turned to slush and the glide was slow and the kick was gone. Certainly happy with the first splits, and the overall time is ok, but would have been much better if I had carried wax and could have added more kick wax at 20 km.
Splits 5km: 19.49/20.41/22.56/26.58/24.40/-/53.53/31.18/28.10
Ran into some AR people at the feed afterwards and the girl part of the team said she saw me go by on the course and complimented me on the baby blues.
Thursday Jan 26, 2006 #
Skate Ski (Kingdom Valley - classic) 29:00 [3] 6.0 km (4:50 / km)
Track firm and fast. A few thin spots. Short workout.
Wednesday Jan 25, 2006 #
Skate Ski (Kingdom Valley - classic) 40:00 [3] 8.4 km (4:46 / km)
A few laps before work. Easing off for Craftsbury this weekend.
Fastest 4:59.
Fastest 4:59.
Tuesday Jan 24, 2006 #
Skate Ski (Kingdom Valley - classic) 1:06:00 [3] 10.0 km (6:36 / km)
Packed this morning and skied late evening. Couple laps in the pines and most in the fields. Thin but solid cover, fair to good track.
Monday Jan 23, 2006 #
Note
Curves 45 min streching class. Not the only guy this time. Good to concentrate on lengthining the muscles: legs, neck, back.
Note
Have to let today's 5" wet snow dry out overnight so it won't ice up when I pack it. Will get it tomorrow morning and maybe go for a ski, too. Was on the road at 4:00 AM today, but am open until noon Tuesday.
Sunday Jan 22, 2006 #
Road Running (Flamstead Hill) 1:32:00 [3] 9.1 mi (10:07 / mi) +350m 9:02 / mi
Little bit sore after this one, but good to be getting some longer runs in during the off season.
Saturday Jan 21, 2006 #
Skate Ski (Kingdom Valley - skate) 30:00 [1] 3.0 km (10:00 / km)
Tour to see what can be salvaged from the Jan thaw. Lots of melt during the past week. Fields still 95% covered, woods have serious gaps. Snow froze last night, so that stopped the melting, but made it firm and slick this morning. Will take 6" to make the fields decent and double that for the woods.
C • 3
Note
Just shy of 700 km ytd, but seems like I'll be stalled here for a while. Maybe work on running and even biking for a bit. More weight work, too. The fast wall wgts seem like a good ski-specific exercise for the triceps. Also something for the legs -- squats? Start a stretching class at Curves on Monday night.
Trail Running (Vaughn Hill) 51:30 [3] 5.0 mi (10:18 / mi)
Running in Bolton, MA with Kenny. Trails nice soft surface, bit wet in places.
Thursday Jan 19, 2006 #
Weight Training 15:00 [5]
Wall wgts, heavy; double pole using abdominals for main thrust
2 x 50 reps normal speed
2 x 75 fast
2 x 50 reps normal speed
2 x 75 fast
Wednesday Jan 18, 2006 #
Bicycling (machine) 20:00 [3]
In Burlington, so did some spinning in the exercise room.
Monday Jan 16, 2006 #
Skate Ski (Kingdom Valley - classic) 1:35:00 [3] 15.6 km (6:05 / km)
Pines and fields with Casey. Tracks from yesterday filled with windblown snow. Didn't bother to regroom, so skiing was slow. Each lap got faster as the snow packed out, but never got any speed on the glide; probably because my glide wax is pretty far off.
Got to practice CF for the tournament.
Got to practice CF for the tournament.
Sunday Jan 15, 2006 #
Skate Ski (Kingdom Valley - classic) 2:13:00 [3] 20.5 km (6:29 / km)
New snow last night -- rain changed over when temp plummetted and deposited 9" of dry powder. Temp now about 6F and dropping all day. Very windy. Set classic tracks in fields and pines; even made a run up lumber road. That had some seepages from a couple days of thaw.
Skiing was slow with the cold temp/warm glide wax combo and snow blowing in the tracks. Working on classic for a couple weeks as I've got two classic marathons coming up at the end of the month.
Skiing was slow with the cold temp/warm glide wax combo and snow blowing in the tracks. Working on classic for a couple weeks as I've got two classic marathons coming up at the end of the month.
Weight Training 10:00 [4]
Wall wgts -- double pole 4 x 30
Saturday Jan 14, 2006 #
Road Running (Chester via PO) 52:00 [3] 5.0 mi (10:24 / mi)
Rain and 34F. Nice sloppy day to run around town and up the stream bed with Casey. Snow pack taking a hit, but should end up with snow tonight.
Wednesday Jan 11, 2006 #
Skate Ski (Craftsbury - skate) 2:00:00 [3] 22.0 km (5:27 / km)
Back in the NE Kingdom today, so had a chance to swing over to Craftsbury for some afternoon skiing (start at 5 AM and you have all sorts of time free in the PM). Temp warm in the low 40's, but since overnight temp was 20 just the top layer was soft. My wax, however, was too cold by about 15 degrees, so the skis didn't have great glide. Hit some rain on the way home. Will take its toll on the local ski conditions.
Tuesday Jan 10, 2006 #
Skate Ski (East Burke - skate) 2:03:00 [3] 32.0 km (3:51 / km)
Was working up in the NE Kingdom today and made it over to East Burke to ski their trails. Nice hilltop location with views of the surrounding countryside -- including the ice cliffs at Lake Willoughby. They had 30k groomed with a single pass and classic tracks right down the middle. No one had skied it, so I felt bad about trashing the tracks. Did my skiing on 10k that was rolled for skating. Good firm base, but had 2" of churned fluff on top. Next time I'll bring my classic skis, too.
Monday Jan 9, 2006 #
Road Running (Cummings Rd) 23:00 [2] 2.2 mi (10:27 / mi)
Cleansing run to purge toxins from yesterdays race. Triceps sore from double poling.
Sunday Jan 8, 2006 #
Skate Ski warm up/down (Bogburn - classic) 45:00 [2] 8.0 km (5:38 / km)
Warm up and checking wax 6 km; cool down 2 km.
Skate Ski race (Bogburn - classic) 54:45 [5] 12.0 km (4:34 / km)
Rolling course, two laps. Condition better than Saturday. 15 sec interval starts. Temps 20's; used LF/HF7/CeraF7 for glide and VR 45/50 for kick. Ok for first lap, but not quite on for 2nd as temp changed and track glazed and I got tired. Splits 26.38/28.07. Pleased with result as it continues the reduction in time per km. Need to hold the higher pace for the longer races as the season progresses.
Saturday Jan 7, 2006 #
Skate Ski (Bogburn - classic) 1:08:00 [3] 12.0 km (5:40 / km)
Couple laps around the Bogburn course to get familiar with it for tomorrow. Cover on trails thin, but didn't see any rocks.
YTD - 584 km
YTD - 584 km
Friday Jan 6, 2006 #
Skate Ski (Kingdom Valley - classic) 1:14:00 [2] 14.4 km (5:08 / km)
About 3" of new cover has accumulated since I packed the trails. Decided to ski classic today because of that and since I have a short 13 km classic race on the plan for Sunday. Pretty moderate pace the whole time. Fastest lap 5:23 for 1.2 km.
Groomed after skiing and set classic tracks for the first time this year. Seem to have come out pretty well.
Groomed after skiing and set classic tracks for the first time this year. Seem to have come out pretty well.
Wednesday Jan 4, 2006 #
Skate Ski (Kingdom Valley - skate) 1:05:00 [3] 15.6 km (4:10 / km)
Decided I need to get serious about this ski-o thing, so strapped on the map holder and headlamp and hit the trails. Practiced reading the Windblown map as I skied and tried not to go into the stone wall or the pit next to the stream crossing. Must a trick to reading snatches of the map as you're plummetting down the hills. Navigated the whole course and realized I did it backwards. Found the map reading slowed my speed by about 1min/km.
Fast lap (no map) 4:23.
Fast lap (no map) 4:23.
Tuesday Jan 3, 2006 #
Skate Ski (Kingdom Valley - classic) 1:01:00 [3] 12.0 km (5:05 / km)
Dragged out the classic skis for the first time this year to see if the stride would bother my foot less -- no luck, as skating around the corners still puts lots of load on the structure. Got another inch of new snow so the fields are very skiable.
Fast lap 4:59 for 1.2 km.
Fast lap 4:59 for 1.2 km.
Monday Jan 2, 2006 #
Skate Ski (Kingdom Valley - skate) 1:15:00 [3] 18.0 km (4:10 / km)
Light snow cover over hardpack still in good condition. Maybe more tonight -- but Kenny's supposed to get most of it!
Fast lap 4:09.
Fast lap 4:09.
Sunday Jan 1, 2006 #
Skate Ski (Kingdom Valley - skate) 55:00 [2] 12.0 km (4:35 / km)
2" new snow overnight smoothed out the hardpack, but also slowed things down quite bit. Sore from yesterday's 3 workouts, easy pace. Fast lap 4:40.