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Training Log Archive: kensr

In the 31 days ending Dec 31, 2010:

	activity	#	time	miles		km		+m	load
	Skate Ski	21	32:59:01	147.48	(13:25)	237.34	(8:20)	3229	3676.1
	Trail Running	3	4:02:00	8.82	(27:26)	14.19	(17:03)	805	569.0
	Strength	7	3:45:00						610.0
	Roller skiing	2	2:04:01	11.78	(10:32)	18.96	(6:33)	161	70.0
	Road Running	3	1:33:32	8.79	(10:39)	14.14	(6:37)	131	230.6
	O - competition	2	1:17:54	5.67	(13:45)	9.12	(8:32)	211	277.8
	Off Trail Running	1	50:00	3.6	(13:53)	5.79	(8:38)		150.0
	Stretching	4	45:00
	Track workout	1	25:22	3.09	(8:13)	4.97	(5:06)		90.8
	Total	36	47:41:50	189.22		304.52		4537	5674.3
	[1-5]	32	41:12:49
averages - weight:163lbs

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Friday Dec 31, 2010 #

3 PM

Skate Ski (Kingdom Valley Trails) 1:30:00 [1] 5.33 km (16:53 / km) +124m 15:07 / km

Got home midday after overnight flight. Looks like we had about a foot of light powder which had settled to 4" of dense wet snow in today's Truckee temps. Decided to do an easy classic tour around the trails and check conditions. Everything was skiable, but this is really just a base for another snowfall -- soon to come? Didn't groom as 35F snow was wet and would compact to nothing and then glaze to ice. So will let this set hard and then groom the corn snow.
237/500 = a little short of the goal for the month, but considering the poor conditions here, glad to get even this much in.

Thursday Dec 30, 2010 #

9 AM

Skate Ski (Tahoe Donner XC) 2:20:00 18.62 km (7:31 / km) +349m 6:53 / km

Up to the upper trails, then down into Eurer Valley. Grooming coming along, most trails packed, but still on the soft side.
232/500

Wednesday Dec 29, 2010 #

11 AM

Skate Ski (Tahoe Donner XC) 2:10:00 [2] 14.61 km (8:54 / km) +192m 8:21 / km

Classic with Ruthie and Greg. Dump of almost 2 ft last night, so decided not to skate this morning. Tour down thru the Eurer Valley. Still snowing and blowing all day.

2 PM

Skate Ski 1:50:00 14.78 km (7:27 / km) +308m 6:44 / km

Skating with Greg after lunch. Trails soft, but used poles with larger baskets, so they worked okay. Snow kind of slow.
213/500

Tuesday Dec 28, 2010 #

Note

Missed morning training due to unexpected visit to ophthalmologist. Hmm...busted retinal vein.

C • eye visit for 5

Strength 40:00 [2]

By afternoon, blizzard in progress and Greg was pooped, so did strength work instead.

Note

Monday Dec 27, 2010 #

10 AM

Skate Ski (Royal Gorge) 1:25:00 [2] 11.81 km (7:12 / km) +171m 6:43 / km

Main trails with Greg and Ruthie. Not everything groomed, but got down to Wilderness Lodge and around a few trails.

1 PM

Skate Ski 2:02:00 [2] 16.19 km (7:32 / km) +184m 7:08 / km

Down to the Van Norden trails around the lake. More with Ruthie (skating today, very well) and then some on my own back up to Summit Lodge.
183//500

Sunday Dec 26, 2010 #

1 PM

Skate Ski (Tahoe XC) 2:30:00 [0] 20.17 km (7:26 / km) +336m 6:52 / km

Down to Lake Tahoe for easy ski with Greg and Ruthie. Had a classic race at Auburn possible today, but it was snowing and we all felt sluggish, so took a pass on that. Snowed lightly all day. Trails were good, but just a little slow. Three hill intervals and then a long hill later on for some intensity.
155/500

Saturday Dec 25, 2010 #

3 PM

Skate Ski (Tahoe Donner XC) 1:45:00 [0] 19.7 km (5:20 / km) +259m 5:00 / km

With Greg around TD. Started with Ruthie, too, but I rewaxed her skis and got some glide wax in the no-wax kick zone with ill effects. So she stayed with Dan and Kate while Greg and I did a tour of Eurer Valley. Hard and fast; nice cruising. Storm came in just at dark and should dump some tonight. Also word of snow coming in back home -- that would be very nice.
135/500

Friday Dec 24, 2010 #

9 AM

Skate Ski (Tahoe Donner XC) 2:00:00 [2] 16.44 km (7:18 / km) +226m 6:50 / km

In Truckee with Greg. Skied TD with Ruthie at a leisurely pace. Lots of double pole, but not nearly as much as Greg was doing, up serious hills.

4 PM

Skate Ski 59:01 [3] 12.85 km (4:36 / km) +184m 4:17 / km

Back late afternoon, after food shopping and the snow cooled down. Greg and I ripped down to Eurer Valley as evening was falling. Got back out with darkness and groomers in chase.
115/500

Wednesday Dec 22, 2010 #

Skate Ski 30:00 [2] 2.2 km (13:38 / km)

All double pole on 200 m section with some snow. Actually snowing this afternoon, but just starting to build up a little.
86/500

Strength 15:00 [3]

Short session: 3x10 pullups, 3x30 pushups, situps and other leg stuff, 1-1/2 to 2 min on the planks.

Monday Dec 20, 2010 #

3 PM

Skate Ski (Kingdom Trails) 45:00 [2] 7.0 km (6:26 / km) +119m 5:55 / km

Up in the NE Kingdom for the day. Finished at 3:30, so headed to E Burke to try the trails. Obviously early season, but good enough for rough skating.

Half double pole, rest V1. Technique until dark.
84/500

Sunday Dec 19, 2010 #

3 PM

Skate Ski 23:00 [1] 2.5 km (9:12 / km) +2m 9:10 / km

Made about 50m of snow cover to fill in some gaps. Had to stop when the temp got up to 20F and snow was getting slushy.

Just did double pole, as there's not enough cover to do any real skiing. Even so, it was lots of loops and not much territory, but gave the arms a modest workout. Tried to focus on technique.
77/500

Saturday Dec 18, 2010 #

10 AM

Skate Ski (Prospect) 2:10:00 [2] 16.0 km (8:08 / km) +213m 7:37 / km

Down to Prospect to try their conditions. Lower trails all open and well covered, although thin in places. A little bumpy and not enough snow to set tracks, but skating was fine.

Met up with Tom W and worked technique. No pole and some double pole; even leg thrust, forward flex, balance. Good sessions.
75/500

Friday Dec 17, 2010 #

4 PM

Road Running (Chester) 1:03:32 [3] 6.19 mi (10:16 / mi) +128m 9:39 / mi

Gave up on local snow. Not melting, but gradually evaporating. Time for a run. Felt good, but don't like evening winter road runs and traffic.

Strength 15:00 [3]

Short strength workout. One set of most everything, except 3x 30 situps and pushups.

Thursday Dec 16, 2010 #

5 PM

Skate Ski (Kingdom Valley Trails) 40:00 [1] 4.0 km (10:00 / km) +21m 9:45 / km

Classic. Low 20's, blue; glide not so hot on the grass parts. Easy laps looking for cover. If this keeps up, will have to start making the stuff.
59/500

C • Home snowmaking 8

Strength 5:00 [4]
weight:163lbs

Arms: pull ups 3x10, smoothest yet.

Wednesday Dec 15, 2010 #

10 AM

Skate Ski intervals (Kingdom Valley Trails) 1:20:00 8.0 km (10:00 / km) +5m 9:58 / km

Another classic field day; or classic day in the field. Warm up L1, then L2 and L3. Then 4x4 min L4. Cool down.

Worked on smooth; glide rather than kick. Interesting given I waxed for green, as in green grass with some white spots in between. None the less, it qualifies as skiing and knocks off another 8 km.
55/500

12 PM

Stretching 10:00 [0]

Some balance, too.

Tuesday Dec 14, 2010 #

Skate Ski (Kingdom Valley Trails) 40:00 [1] 4.2 km (9:31 / km)

Couple inches of cover last night, so skied classic laps around the field. Not enough snow for any grooming or serious skiing, but good to still be on snow.

C • Snow 2

Stretching 10:00 [0]

Balance work. Put together balance board and teetered back and forth on this for a while.

Monday Dec 13, 2010 #

Strength 1:00:00 [3]

Arms, core, legs
Increasing reps slightly on some: 3 sets x10 pullups, x30 pushups; 2 min planks front, sides, back
Had to break halfway thru for dinner. Nice rest time, but hard on the stomach stuff afterwards.

Sunday Dec 12, 2010 #

9 AM

Skate Ski (Trapps NENSA clinic) 2:20:00 13.0 km (10:46 / km) +360m 9:28 / km
shoes: Fischer RCS 1

More clinic. First half classic, then skate. Snowing all morning, picked up about 2".

Video clearly shows I fail to fully extend R leg (no surprise to Alex and Greg), which robs power climbing, particularly V1 to left, although hurts to power for V1 R as well. May be balance or bad habit, but got to fix this. On the good news side, legs are pretty evenly balanced no-pole, which probably means I use the poles as a crutch and let up on the leg extension. So this is a training thought to focus on as soon as I get back on snow.

1 PM

Skate Ski 1:10:00 [2] 8.74 km (8:01 / km) +176m 7:17 / km
shoes: Fischer RCS 1

Rain after lunch, but temp still around freezing. Free time working on technique. Snow slow and everyone toast. Working on hills, V1 in all combinations.

Ended up chasing Nina around cones in the stadium; very light and quick on her skis. I guess that's what you get when you win the Olympics three times.

C • no no no 2

C • 42 down, 458 to go... (in... 2

Saturday Dec 11, 2010 #

9 AM

Skate Ski 2:00:00 [2] 9.7 km (12:22 / km)
shoes: Fischer RCS 1

NENSA training clinic at Trapps. Morning was classic. Lots of drills. Trails got busy as this is about the only area open.

1 PM

Skate Ski 2:30:00 [3] 11.5 km (13:03 / km)
shoes: Fischer RCS 1

Afternoon skate work. More drills and repeats. Some video, too. Then back on the trails to fix all the stuff I was doing wrong.

Friday Dec 10, 2010 #

3 PM

Roller skiing (Rte 11) 35:00 [2] 3.03 mi (11:33 / mi) +61m 10:52 / mi
shoes: Niflheim classic

Brand new Niflheim classics, straight off the first run production line. Took them for a quick spin.

Little awkward, as I'm used to skating and not classic. But settled down after a while and went just fine. Much more stable than skate roller skis. Did notice my L ski comes down crooked, which is true on snow, too. So this will give me something to work on.

Tomorrow is real snow at Trapps, much better in any case.

Thursday Dec 9, 2010 #

2 PM

Trail Running hills (Magic Mtn) 1:22:00 1.7 mi (48:14 / mi) +648m 22:05 / mi

Up the ski trails at Magic with Alex and Ed, and Casey. Kind of hill bounding/walking, but the hill kept getting steeper and a bit slick, so we used the poles to keep from falling off the face. Magic is an old style mountain, with narrow, steep trails and not much grooming. No wonder they're going broke.

C • you're supposed to ski down... 2

Wednesday Dec 8, 2010 #

5 PM

Trail Running 55:00 [2] 2.92 mi (18:50 / mi) +157m 16:08 / mi

Late day, around trails in dark. Chilly evening. Easy run to loosen up.

Tuesday Dec 7, 2010 #

Strength 1:00:00 [3]

3 sets x full reps of core, arms, legs.

Monday Dec 6, 2010 #

Off Trail Running (Kingdom Valley Trails) 50:00 [3] 3.6 mi (13:53 / mi)

First out Cummings with Casey. Then up to the top of the ridge on the ski trail. Back down thru the forest out to end of the logging road and return again thru the forest along future trail routes. Pretty raw with chilly temp and good wind. Felt good to loosen up from the weekend.

Stretching 10:00 [0]

1 PM

Roller skiing 1:29:01 [0] 8.75 mi (10:10 / mi) +100m 9:50 / mi

Warm up 25 min, the specific strength: 4 x 1 min uphill single stick, double pole, no pole, marathon skate. Then cool down with 25 min no pole. Really didn't have to cool down as is was already pretty raw and frigid.

Sunday Dec 5, 2010 #

9 AM

O - competition race (UMass sprint ) 28:47 4.48 km (6:25 / km) +90m 5:50 / km

Around the extensive campus. Okay until we ventured off onto the hillside to the east. Very heavy line for the fence at #9 got me looking for a rock face, and got below and off the line on an unsuccessful search. Saw Joe coming thru and picked up the right point for 3 min lost. Also did a weird detour around the building at #16 for another min. Still, a fun venture on a good course; thanks Alex!

Road Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi) +3m 9:55 / mi

12 PM

O - competition race (Quabbin) 49:07 4.64 km (10:36 / km) +121m 9:22 / km

Mass start race with different courses for all. Length varied based on recent race results. Peter's idea was everyone should finish about the same time. Lots of fun; many shared controls, but few shared legs so we all were running on our own. Nav was clean on good terrain with a mix of different terrain. And everyone did finish pretty much in the same time. Really made us appreciate the extra work by the course setter!

3000m - Splits

Saturday Dec 4, 2010 #

Event: CSU Orienteering Superstars

10 AM

Track workout warm up/down 12:00 [2] 1.2 mi (10:00 / mi)

Track workout race (Amherst track) 13:22 [5] 3.04 km (4:24 / km)

Cold, windy. Hard to really cut loose in such raw weather; felt tight. Fun race non-the-less, with CSU training weekend crew doing the 3k. Haven't done track work for a couple months, and it shows. Had predicted 13.08, but missed by a bit.

Road Running warm up/down 20:00 [1] 1.6 mi (12:30 / mi)

2 PM

Strength (Super Stars) 30:00 [2]

Variety of tasks at chez Peter, some involving strength (wife carrying -- hard being the wife, thanks Neil for the carry), and others arcane skill (golf, map jigsaw, axe throwing), and some aerobic (biathlon, mtn biking, ski-o). And of course, a little arm work on the pole, glad I've been doing pullups!

Thursday Dec 2, 2010 #

Trail Running hills (Hill Bounding) 1:45:00 4.2 mi (25:00 / mi)

Warmup; 5x5 min moderate hillbounding up trails, recovery coming back down. Then 4x2 min faster, but not flat out; supposed to have been only 20 sec but very hard, oops. Cool down.

Stretching 15:00 [0]

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