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Training Log Archive: kensr

In the 31 days ending Jan 31, 2007:

activity # timemileskm+mload
  Skate Ski8 16:25:06 93.08(10:35) 149.8(6:35)3410.8
  Mountain Climbing1 10:00:00 6.0(1:40:00) 9.66(1:02:08) 14001800.0
  Hiking1 3:00:00 2.0(1:29:59) 3.22(55:55) 600540.0
  Trail Running8 2:45:21 11.5(14:23) 18.51(8:56) 700496.0
  Weight Training2 1:20:00240.0
  Road Running2 55:00 5.3(10:23) 8.53(6:27)165.0
  Total17 34:25:27 117.88 189.71 27006651.9

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Wednesday Jan 31, 2007 #

Skate Ski race (Royal Gorge ski-o - blue) 1:18:15 [4] 17.5 km (4:28 / km)
shoes: Fischer RCS 1

Same distance as Tuesday, but much less climb. Skied much better.

Skate Ski (Control pickup) 50:00 [3] 10.5 km (4:46 / km)
shoes: Fischer RCS 1

Good relaxing cool down with Greg.

Tuesday Jan 30, 2007 #

Skate Ski race (Royal Gorge ski-o - blue) 1:55:50 [4] 17.8 km (6:30 / km)
shoes: Fischer RCS 1

Score-o. Lots of brutal climb. Felt very tired after race. Pasta for recovery tonight.

Skate Ski (Control pickup) 40:00 [3] 5.0 km (8:00 / km)
shoes: Fischer RCS 1

Monday Jan 29, 2007 #

Skate Ski (Tahoe Donner) 3:00:00 [3] 20.0 km (9:00 / km)
shoes: Fischer RCS rock

Recovery day; just touring around.

Sunday Jan 28, 2007 #

Skate Ski race (Bear Valley ski-o - Blue) 1:40:36 [4] 20.7 km (4:52 / km)
shoes: Fischer RCS rock

Felt better today even though race was longer. Better results, too.

Skate Ski (Control pickup) 1:00:00 [3] 5.0 km (12:00 / km)
shoes: Fischer RCS rock

Saturday Jan 27, 2007 #

Skate Ski race (Bear Valley ski-o - Blue) 1:20:25 [5] 13.3 km (6:03 / km)
shoes: Fischer RCS rock

Day 1 Sierra Ski-O. Air too thin. But overall not too bad.

Skate Ski (Control pickup) 40:00 [3] 5.0 km (8:00 / km)
shoes: Fischer RCS rock

Wednesday Jan 24, 2007 #

Road Running (Cummings Rd) 25:00 [3] 2.3 mi (10:52 / mi)

Tuesday Jan 23, 2007 #

Road Running (Cummings Rd +) 30:00 [3] 3.0 mi (10:00 / mi)

O-shoes good on snow/ice covered road, plus untracked extension.

Trail Running (Dailly hill run) 15:50 [3] 1.0 mi (15:50 / mi) +100m 12:05 / mi

Still icy, but did it today with full crampons. Nice traction. Somewhat awkward with them on the o-shoes. Boots would be more stable, but California mountain shoes might be better yet.

Monday Jan 22, 2007 #

Trail Running (Dailly hill run) 20:00 [3] 1.0 mi (20:00 / mi) +100m 15:16 / mi

Another try up the hill, this time with ski poles. Trip up not too bad, but still skiddy on the way down. Discovered later I'm missing a few key studs in my o-shoes. Next time it's with full crampons!
C • california style! 1

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

Enough flurries that I thought skiing might be possible. However, need another 1/2" or so to build up a significant base. Then I can attack it with the groomer, or at least try again with the skis. Right now it's still too much grass.

Sunday Jan 21, 2007 #

Skate Ski (Ole's Ski Center) 3:00:00 [3] 26.0 km (6:55 / km)

Up north a little bit where they seem to have picked up some snow. Not much more than 6-8", but enough to get the well-tended trails in business. Solid hard pack surface for good skating. Temp very cold overnight, and snow during day was probably only 0-10F; made for slow glide.

Said they had 25 km open, but I did it all twice and the GPS only says 26 km. So maybe I really only did it once, or the satellites moved around too much.

One easy loop with Ruthie, then another by myself.

Saturday Jan 20, 2007 #

Trail Running (Dailly hill run) 40:00 [3] 3.0 mi (13:20 / mi)

At last a chance to run after 6 days of on-site consulting. Daily hill run run plus a circuit of all the other trails. Surface has frozen too hard for o-spikes on the steepest part of the hill. Will need crampons or at least ski poles to keep from smashing into trees on the way down.

Wednesday Jan 17, 2007 #

Trail Running (Dailly hill run) 23:25 [3] 1.5 mi (15:37 / mi) +100m 12:56 / mi

Tried skiing, but frozen sleet on grass doesn't slide when it's sub-zero. So did the run. Too many layers to really run. Still a nice, clear early morning. Good to feel like real winter.

Weight Training 40:00 [3]

3 x 20 reps core exercises, plus arms and legs.
10/10 pullups, 10 chinups

Tuesday Jan 16, 2007 #

Trail Running (Dailly hill run) 26:47 [3] 2.0 mi (13:23 / mi) +100m 11:35 / mi

O-spikes on top of frozen sleet from yesterday. Plus a bit more running around the ski trails to check cover. Solid base, as they say, with the need for a top layer of powder.

Monday Jan 15, 2007 #

Note

World Masters Ski-O Switz

Friday Jan 12, 2007 #

Mountain Climbing (Pico de Orizaba, MX) 10:00:00 [3] 6.0 mi (1:40:00 / mi) +1400m 57:58 / mi

Started climbing a half hour after midnight. Did the section through the Labyrinth in 1:40 versus three hours on Wed. Then onto the glacier for 2,500 ft of climb up the summit cone. The peak is a perfect volcanic cone, climbing at a constant 45 degrees, steepening even further towards the top. Snow was hard corn, perfect for crampons. Did not use our rope, as the snow was in such good shape. A fall, however, would have meant a long trip to the bottom unless stopped by self arrest.

Could really feel the altitude once we hit about 18k. Paced with pauses to keep heart rate just below max 160 for the last hour. Main rule is to just keep moving, however slowly.

Reached the crater rim right at sunrise, which was six and a half hours, actually a pretty good time. Circled part way around to the true summit. The crater is a perfect circle, maybe 300 m in diameter, with vertical walls dropping down several hundred meters on the inside (we could not see the bottom). The rim itself is a meter or two wide, with the crater dropping on one side, and the ice field dropping off the other. Not a place to loose your focus too much. Weather again clear and cold, but no wind on the summit. Could see a trace of the Gulf to the east, about 60 mi away. And volcanoes Popo and Izta to the west.

Back to the bottom by late morning. Hooked up with our 4x4 truck for a shuttle back to town.

Great climb with Greg and Andrew to 18,500 ft and the third highest peak in NA!
C • I recall climbing Orizaba & Po... 3

Wednesday Jan 10, 2007 #

Hiking (Pico de Orizaba, MX) 3:00:00 [3] 2.0 mi (1:29:59 / mi) +600m 46:35 / mi

Hike from climbing hut (14,000 ft) to top of Labyrinth. This section has a lot of steeper ice gullies and rock formations to navigate. Many possible routes, some not so direct. Checking out best way so we will be able to find our way at night. Feel altitude, but will rest tomorrow and give ourselves time to acclimatize. Greg and Andrew both doing well. Weather is perfect, well below freezing at night, sunny and warm during day.

Friday Jan 5, 2007 #

Trail Running (Dailly hill run) 11:19 [3] 1.0 mi (11:19 / mi) +100m 8:38 / mi

Tuesday Jan 2, 2007 #

Skate Ski (KVN - skate) 53:00 [3] 8.0 km (6:38 / km)

Skiing on 1" or less of crusty snow on top of grass. Around upper 2/3's of north field. Ok unless I contacted any bare dirt clumps (thanks voles).

Then did laps of V-2alt around pond until form broke. Could definitely go faster counterclockwise. 15 kph vs 12 kph per gps. Maybe has something to do with the earth's rotation.

Trail Running (Dailly hill run) 14:20 [3] 1.0 mi (14:20 / mi) +100m 10:56 / mi

Monday Jan 1, 2007 #

Trail Running (Dailly hill run) 13:40 [3] 1.0 mi (13:40 / mi) +100m 10:26 / mi

Right at freezing all day, with rain and drizzle. About an inch of slush everywhere.

Weight Training 40:00 [3]

Three sets x 20 reps arms, legs, core.
7 pullups/ 9 chinups

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