Training Log Archive: kensrIn the 31 days ending Mar 31, 2010:
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Wednesday Mar 31, 2010 #
Cross Training 5:00 [2]
Logged to remind me to do this.
20 situps
Back stretch, 10 deep knee bends
20 situps
Back stretch, 10 deep knee bends
4 PM
Road Running (Chester) 58:00 [3] 6.04 mi (9:36 / mi)
weight:163lbs
Felt like picking up the pace a little today, getting out of the transition slog.
4/37.02
4/37.02
Monday Mar 29, 2010 #
Road Running (Rte 11 hills) 46:06 4.2 mi (10:59 / mi)
Rainy Monday again. Down 11 and then back up the hill. Hill interval at 6.06. Rather gloomy recovery day.
Sunday Mar 28, 2010 #
10 AM
Skate Ski (Prospect) 47:48 [4] 11.5 km (4:09 / km)
shoes: Peltonen 3
Conditions frozen granular with a thin layer tilled on top; lots of ground up sticks. Great spring skiing, fast. Worked on light quick steps on hills. Legs felt great. Also worked on balance for fast V2alt.
Skate Ski 43:44 [3] 10.0 km (4:22 / km)
Met up with Tom and kept at it.
Skate Ski 1:01:00 [3] 12.6 km (4:50 / km)
After lunch. Overcast, but still warmed up to mid 30's. Snow softened and slowed. Not nearly as fast as in the morning and a bit more work. Still, a great day. May be last skiing this season.
Saturday Mar 27, 2010 #
Note
Rest day. But did spend 3 hours felling and bucking trees in the way of next season's new trails. Also got rid of pair of trees in the Pines in middle of trail intersection near the driveway. Ready for dozer once temps warm up.
Ski tomorrow at Prospect.
Ski tomorrow at Prospect.
Friday Mar 26, 2010 #
Road Running (Chester) 1:02:00 6.0 mi (10:20 / mi)
Little bit longer. Knees felt okay.
4 mi 40.42. Then back uphill against raw wind.
4 mi 40.42. Then back uphill against raw wind.
Thursday Mar 25, 2010 #
Road Running (Cummings Rd) 40:00 [2] 3.3 mi (12:07 / mi)
Down rte 11, but grit was blowing in my eyes, so turned onto Cummings. To the end and back, then up to the top of the rte 11 hill. Measured off a new segment of all climb which is exactly 1/2 mile long. Will use for intervals later on.
Wednesday Mar 24, 2010 #
Road Running (Rte 11) 35:00 [2] 3.1 mi (11:17 / mi)
L knee sore from Monday's run. Slow and shorter today.
Monday Mar 22, 2010 #
Note
With warm temps and rain, looks like skiing is pretty well shot, although I might try to get to Prospect this weekend. Distance for the season is approaching 1300 km, about even with the past couple years. Results included knocking off 6 minutes from my best Birkie time. Stil short of the 3 hour goal, but getting closer.
Two improvements targeted for next year are better climbing and balance at speed. So hill work, with associated technique drills, and agility and balance exercises.
Meanwhile, switching back to running for summer o-meets and rogaining. This month, easy transition to running. April, add some distance; May some speed work and races.
Two improvements targeted for next year are better climbing and balance at speed. So hill work, with associated technique drills, and agility and balance exercises.
Meanwhile, switching back to running for summer o-meets and rogaining. This month, easy transition to running. April, add some distance; May some speed work and races.
4 PM
Road Running (Rte 11 hills) 55:13 [2] 5.0 mi (11:03 / mi)
Easy run in the mist along route 11. Down to the end of the straight and back past the house up the hill to the town line. Just trying to remember how this running stuff works.
Sunday Mar 21, 2010 #
12 AM
Skate Ski (Danby 24 Hr Epic) 2:30:39 12.0 km (12:33 / km)
Day 2, Lap 4 midnight. By now the road was hard frozen. Uphills were really hard to skate because of the frozen granular snow and rough conditions. Back down got past out of control at 3 pitches: right at the beginning, long and rough, mid way with some water ice patches and just before the end, with more ice and a couple open water holes. These sections were hardly noticeable earlier with slow snow, but killers once frozen rigid.
Late night, tired, even with a great headlamp, it was no fun going up or down. So I bailed at the end of the first round trip of this segment and let Greg and Alex proceed on their own for two more at about 1:30.
Coming back in at 4AM, they took a rest break. They headed out again about 5 AM, but it was still dark and I waited for daylight before getting on the hill once more at 6:15. Even managed an hour's sleep during the down time.
Late night, tired, even with a great headlamp, it was no fun going up or down. So I bailed at the end of the first round trip of this segment and let Greg and Alex proceed on their own for two more at about 1:30.
Coming back in at 4AM, they took a rest break. They headed out again about 5 AM, but it was still dark and I waited for daylight before getting on the hill once more at 6:15. Even managed an hour's sleep during the down time.
7 AM
Skate Ski (Danby 24 Hr Epic) 1:15:00 [2] 12.0 km (6:15 / km)
Lap 5. Dawn lap with Greg and Alex. Snow conditions still wacked out, as temp was well below freezing. Back just before Ali Crocker was going to meet up with us, so I stayed at the van while G and A did a short trip.
8 AM
Skate Ski (Danby 24 Hr Epic) 1:59:00 [2] 24.0 km (4:58 / km)
Lap 6. Out to the marsh with G, Alex and Ali. They kept on going up and over to the other side of the ridge. i decided to do two lower laps rather than fight the upper road.
Did both in just about an hour each. Snow was softening and getting much better. Ran into the rest of the crew just before I got to the top of my second lap; they were on the way down. Got back to the van just before our 24 hour cut off.
My total ended up at 138 km, Greg and Alex got 178.
Tired, but no particular pains nor blisters. Ed met us with pancakes and maple syrup. Then we went over to his cousin's to watch them boil sap for awhile. Had some tea made with hot sap, and a hot dog boiled in the sap, too.
Did both in just about an hour each. Snow was softening and getting much better. Ran into the rest of the crew just before I got to the top of my second lap; they were on the way down. Got back to the van just before our 24 hour cut off.
My total ended up at 138 km, Greg and Alex got 178.
Tired, but no particular pains nor blisters. Ed met us with pancakes and maple syrup. Then we went over to his cousin's to watch them boil sap for awhile. Had some tea made with hot sap, and a hot dog boiled in the sap, too.
Saturday Mar 20, 2010 #
Event: Yosemite Nordic 24
Skate Ski (Danby 24 Hr Epic) 3:32:00 [3] 30.0 km (7:04 / km)
A classic epic with Greg and Alex. Last year, Greg was the only one to show up for Yosemite 24 hr Epic (oops!) and covered over 200 km. This year, it was the East's turn. No commercial area was in shape to have us, so we opted for a forest service road near Londonderry that gets packed by snowmobile traffic. Higher elevation, so still had plenty of snow, but it was dirty.
Lap1 10:45 start. From the snowmobile trailhead on Danby Road in Langrove, over the crest of the Green Mtns at Devils Den and west until the snow cover gave out. Snow okay at first and then got slushy on the return. Slow work. Had to push coming back down the hill. A lot of work for all 30 km.
Lap1 10:45 start. From the snowmobile trailhead on Danby Road in Langrove, over the crest of the Green Mtns at Devils Den and west until the snow cover gave out. Snow okay at first and then got slushy on the return. Slow work. Had to push coming back down the hill. A lot of work for all 30 km.
3 PM
Skate Ski (Danby 24 Hr Epic) 3:35:00 [2] 28.48 km (7:33 / km)
Lap 2 3:00. Out Danby Rd over Devils Den and L on the road to Old Job. Ed met up with us and joined us for the trip. Sunny west side was slushy and deep sugar granular in places. Felt really wiped towards the top of Devils Den, and then got better as the afternnoon cooled down. Snow improved, too, as it dried up and set. Made it back just as it started to get dark.
8 PM
Skate Ski (Danby 24 Hr Epic) 3:06:00 [2] 31.5 km (5:54 / km)
Lap 3 8:00 pm. Once dark, we decided to do shorter laps and only go up the road to the Ducks Unlimited marsh, for 12 km RT. Just beyond that the road gets steep and was treacherous once frozen.
Did two round trips and then another shorter one to get us back for a soup rendezvous with Ed at 11 PM.
Did two round trips and then another shorter one to get us back for a soup rendezvous with Ed at 11 PM.
Wednesday Mar 17, 2010 #
Skate Ski (Kingdom Valley Trails) 1:00:00 [1] 3.0 km (20:00 / km)
Late ski in mush, so went up on the higher trails. Still good cover on most, but hasn't been groomed for two weeks. Pretty rough shape, but would be okay with some work, including filling in some bare patches. More exploring a route for new trail.
Then back for more important things, like boiling down the maple syrup.
Then back for more important things, like boiling down the maple syrup.
Tuesday Mar 16, 2010 #
Skate Ski (Kingdom Valley Trails) 1:02:00 [3] 10.1 km (6:08 / km)
Froze overnight. Had a chance at noon to groom and then ski before things turned to mush. Fields okay with a couple detours. Pines need work, if salvageable at all. Haven't been on top, but good chance there's plenty of snow up there.
Run up to Alpina to get some replacement poles. Also picked up another pair of the really nice Peltonens.
Run up to Alpina to get some replacement poles. Also picked up another pair of the really nice Peltonens.
Sunday Mar 14, 2010 #
Skate Ski warm up/down 20:00 [2] 1.5 km (13:20 / km)
Warmup, but mostly chill down.
Skate Ski race 2:00 [3] 0.3 km (6:40 / km)
Skate race. Disaster!
Hard rain/sleet and wind. Totally chilled at the start line. Miserable conditions. Maybe 40 people showed up for this one.
Twelve start lanes went 50 m and narrowed to 10 feet wide into the woods. Along the edge of the trail 300m from the start, got jostled into loosed corn snow and went down. On top of my pole. POW! An instant two-piece carbon pole.
Tried to dig the tip 12" out of 2 feet of soggy granular snow. No success; couldn't find it. Thoroughly drenched and already cold, bailed and called it a day.
To bad, as I had good wax (HF8 & flouro) and it felt fast even through the puddles.
But today was not to be.
Hard rain/sleet and wind. Totally chilled at the start line. Miserable conditions. Maybe 40 people showed up for this one.
Twelve start lanes went 50 m and narrowed to 10 feet wide into the woods. Along the edge of the trail 300m from the start, got jostled into loosed corn snow and went down. On top of my pole. POW! An instant two-piece carbon pole.
Tried to dig the tip 12" out of 2 feet of soggy granular snow. No success; couldn't find it. Thoroughly drenched and already cold, bailed and called it a day.
To bad, as I had good wax (HF8 & flouro) and it felt fast even through the puddles.
But today was not to be.
Saturday Mar 13, 2010 #
Note
Swank weekend at the Mt Washington Hotel/Bretton Woods. Lots of good food and easy access to the races on their trail network. The races themselves, however...
Skate Ski warm up/down 20:00 [2] 2.0 km (10:00 / km)
Skate Ski race 4:20:00 47.76 km (5:27 / km)
Classic race. Why do I even try this? Okay double pole, passed a lot of people with my kick double pole, but really sucked at plain old classic technique.
Could blame on the conditions, which were well into the 30's+ and being not so hot on the wax, but probably not. Used kr40 (purple) klister over kr20 (green) and it was fair on the kick. Think the kick zone went too far forward (Swix says extend it further than you'd expect) and that dragged the glide. First lap was fair at 1.55, but the snow was really mushy on round 2. Downhills I tucked the first time required hard poling to keep moving -- a slush fest.
But there's always tomorrow -- 15 km skate on the same trails.
Could blame on the conditions, which were well into the 30's+ and being not so hot on the wax, but probably not. Used kr40 (purple) klister over kr20 (green) and it was fair on the kick. Think the kick zone went too far forward (Swix says extend it further than you'd expect) and that dragged the glide. First lap was fair at 1.55, but the snow was really mushy on round 2. Downhills I tucked the first time required hard poling to keep moving -- a slush fest.
But there's always tomorrow -- 15 km skate on the same trails.
Thursday Mar 11, 2010 #
5 PM
Road Running (Rte 11) 35:32 [2] 3.45 mi (10:19 / mi)
Easy run. Some on dirt shoulder. Back at it.
Tuesday Mar 9, 2010 #
Skate Ski (Kingdom Valley Trails) 35:00 [3] 6.0 km (5:50 / km)
Kind of crappy trail conditions, so groomed a little and it was less crappy. Not enough time to properly tend to the project. A few laps on klister conditions.
Monday Mar 8, 2010 #
4 PM
Skate Ski (Kingdom Valley Trails) 26:53 [2] 3.52 km (7:38 / km)
Classic. Quick laps before an evening meeting. Temps warm and snow soft. Kick ok, but skis slow.
Sunday Mar 7, 2010 #
Skate Ski (Kingdom Valley Trails) 1:05:00 [2] 9.0 km (7:13 / km)
Classic. Loosened up the Fields and set a classic track. Smoothed out the chunks in the Pines and took a first shot at the upper trails.
Skied mostly in the Fields plus one lap thru the Pines. That still needs branches cleaned up from the storm 2 weeks ago. Started with purple klister, but no kick as temp was already in upper 30's. So laid on some red klister, which worked fine until the excursion into the Pines. Bottoms came back totally solid with needles and mashed twigs.
Skied mostly in the Fields plus one lap thru the Pines. That still needs branches cleaned up from the storm 2 weeks ago. Started with purple klister, but no kick as temp was already in upper 30's. So laid on some red klister, which worked fine until the excursion into the Pines. Bottoms came back totally solid with needles and mashed twigs.
Skate Ski (Kingdom Valley Trails) 45:00 [1] 2.0 km (22:30 / km)
Up around the upper trails with a hand saw to clear some fallen trees. Got all but one off the trail. Will need a chainsaw for the last one, but hard to lug around on skis.
On the short skis. Nice on firm corn snow. Explored the next major trail parallel to the upper logging road. Looking to add more rolling profile to it.
On the short skis. Nice on firm corn snow. Explored the next major trail parallel to the upper logging road. Looking to add more rolling profile to it.
Saturday Mar 6, 2010 #
Skate Ski warm up/down (Rangeley ME) 20:00 [2] 3.5 km (5:43 / km)
Also 5 min of running as warmup, too.
Skate Ski race 3:16:00 48.49 km (4:03 / km)
Rangeley 50 km skate. Conditions mid-20's to mid-30's, with some snow soft in the sun. Wax moly/HF8/FC8/cream. Variable depending on how soft the snow had gotten. Late start (9:50), so the day ended quite warm.
They said the course was short, only 46k or so, but the GPS said 11k when their sign said 10k, so I think their measurement was off. I got 48.5 total, which is probably right.
Decided to push again for 3 hours. My western training partner recommended starting hard and pushing until you drop, so thought I'd give that approach a try. Got through the first half in 1:33; pretty close to target. On the second lap, the first 5 km were noticeably slower, probably because I had the fluoro cream working for me on the early downhill sections (long gone on lap 2 and it showed to the tune of 4 min). Then ok until about 37 km, when we got back into some serious climbs. Just felt whipped. Worked hard, and had some km faster than lap 1, but basically faded. Still 4 min faster than last year.
At various points both shoulders, one bisep, one foot and a butt muscle were hurting. What a great day!
Next weekend, another 50 at Bretton Woods.
They said the course was short, only 46k or so, but the GPS said 11k when their sign said 10k, so I think their measurement was off. I got 48.5 total, which is probably right.
Decided to push again for 3 hours. My western training partner recommended starting hard and pushing until you drop, so thought I'd give that approach a try. Got through the first half in 1:33; pretty close to target. On the second lap, the first 5 km were noticeably slower, probably because I had the fluoro cream working for me on the early downhill sections (long gone on lap 2 and it showed to the tune of 4 min). Then ok until about 37 km, when we got back into some serious climbs. Just felt whipped. Worked hard, and had some km faster than lap 1, but basically faded. Still 4 min faster than last year.
At various points both shoulders, one bisep, one foot and a butt muscle were hurting. What a great day!
Next weekend, another 50 at Bretton Woods.
Thursday Mar 4, 2010 #
Skate Ski (Kingdom Valley Trails) 42:00 [2] 7.2 km (5:50 / km)
Rough trail, no time to groom. Easy day.
Wednesday Mar 3, 2010 #
Skate Ski intervals (Kingdom Valley Trails) 28:00 6.2 km (4:31 / km)
Groomed hardened slop with snowmobile and had pretty fair surface. Still pretty soft.
Warmup, then 2 sets 6x 40sec sprints with 20 sec recoveries around Fields trail.
Warmup, then 2 sets 6x 40sec sprints with 20 sec recoveries around Fields trail.
Tuesday Mar 2, 2010 #
Skate Ski (Kingdom Valley Trails) 1:05:00 [3] 10.0 km (6:30 / km)
Saturated wet corn snow. Packed it yesterday, but needs a good freeze to set up. Meanwhile, it's pretty heavy slogging. Just a bunch of laps around the field. Boring, but not as bad as 46 laps around the fish pond. ( ! )