Training Log Archive: kensrIn the 31 days ending Jan 31, 2011:
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| 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 | Fr | Sa | Su | Mo | |||||||||||||||||||||||
Monday Jan 31, 2011 #
Skate Ski (Tahoe XC) 38:00 [3] 7.8 km (4:52 / km)
Two hours straddling a Ski-Doo setting narrow trails for Greg. Then a short ski
session to loosen up.
session to loosen up.
Sunday Jan 30, 2011 #
Skate Ski warm up/down 7:00 [1] 1.0 km (7:00 / km)
Skate Ski race (Bear Valley) 1:46:00 [4] 14.8 km (7:10 / km)
Heavy loose snow. Had been groomed, but got another 4", so it all was painful. Big mistake deciding to bushwhack a shortcut to 2, which left me following snowshoe tracks down across a deep reentrant for 15 min. Then a slow choice to 5. Generally pretty tired by the end, so wasn't making great speed thru the loose powder and falling snow. Hard work all day.
Skate Ski 2:30:00 [1] 7.0 km (21:26 / km)
Cool down, then control pickup. Hard snow at times, then very quiet and peaceful. Several controls in maze from Sat, but all traces of the tracks had disappeared, so it was blind stumbling around for a while.
Saturday Jan 29, 2011 #
Event: BAOC Sierra Ski-O Week
Skate Ski warm up/down (Bear Valley) 20:00 [2] 2.0 km (10:00 / km)
Skate Ski race 1:33:00 [4] 18.5 km (5:02 / km)
Ski-O at Bear Valley, blue course. Groomed corn on the trails, frozen corn in the woods and meadows. Fast and fun. Bunch of narrow snowmobile trails, but with everything frozen, that meant you could ski where ever you wanted.
Felt okay, seem to mostly be adjusted to altitude. Couple weak route choices cost time, well back from Greg and company as expected. Good to push, although not too hard today.
Felt okay, seem to mostly be adjusted to altitude. Couple weak route choices cost time, well back from Greg and company as expected. Good to push, although not too hard today.
C • map 1
Skate Ski warm up/down 38:00 [3] 7.0 km (5:26 / km)
Friday Jan 28, 2011 #
Skate Ski (Auburn Ski Club) 1:25:00 [1] 11.0 km (7:44 / km)
Checking the relay courses at Auburn. No new snow in a long time, but plenty of coverage and a fast surface.
Thursday Jan 27, 2011 #
Skate Ski (Kingdom Valley Trails) 35:00 [2] 4.5 km (7:47 / km)
Up the trails with Ruthie for an early ski. She skated all the way up the Lumber road, which was awsome. Great conditions.
Note
Amazing tight connections from Hartford thru Charlotte to Phoenix to Reno. Everything out of Hartford to the East Coast was cancelled due to snow except for mine. Even got to Reno a half hour early, only to discover my last leg was still in Truckee having dinner. Service nowadays...
Wednesday Jan 26, 2011 #
4 PM
Skate Ski (Kingdom Valley Trails) 1:31:06 [2] 14.15 km (6:26 / km) +102m 6:13 / km
10 min warm up, then 4 x 20 min no pole/double pole.
Tuesday Jan 25, 2011 #
4 PM
Skate Ski (Kingdom Valley Trails) 1:31:00 [3] 15.0 km (6:04 / km)
Warmer today, up to maybe 15F for a while. Light dusting new snow, good conditions. Trail deck solid. Needs widening from 6 to 8 ft so I stop hooking my tips.
Felt fresh today. Technique solid. Warm up, then 4 x 10 min intervals. Mix of V1 and V2, 3-4 min between sets. Cool down.
Groomed afterward.
Felt fresh today. Technique solid. Warm up, then 4 x 10 min intervals. Mix of V1 and V2, 3-4 min between sets. Cool down.
Groomed afterward.
Monday Jan 24, 2011 #
2 PM
Skate Ski (Kingdom Valley Trails) 1:00:00 [2] 7.01 km (8:33 / km) +154m 7:43 / km
weight:159lbs
Everything frigid cold. Down to minus 17F last night, and we were in one of the warmer areas. Just barely to zero today, so snow was like sand. Did a tour around all the trails, but it was a lot of work. Tired from the races this weekend. Probably also dehydrated, so that didn't help.
Sunday Jan 23, 2011 #
Event: NEOC: Weston Ski-O
2 PM
Skate Ski 12:00 [2] 0.89 km (13:24 / km) +4m 13:07 / km
Brief warm up, then into the cold!
Skate Ski race (Weston ski-o) 48:54 8.99 km (5:26 / km) +37m 5:20 / km
First time I ever skied on much of the Weston Ski Track. Large enough to make an interesting course. Zilch for climb, but roads, river (unfrozen) and snow-making to keep things interesting. Thanks to Ed, Ian and Alex for putting it together.
Clean run. Straight line on most controls, although sometimes it paid to stay on the groomed trails and take a little distance penalty.
Skis fast; used Start Green with snow temp measured around 15F and air slightly warmer.
Map
Clean run. Straight line on most controls, although sometimes it paid to stay on the groomed trails and take a little distance penalty.
Skis fast; used Start Green with snow temp measured around 15F and air slightly warmer.
Map
Skate Ski warm up/down 1:00:00 6.98 km (8:36 / km) +15m 8:30 / km
Coaching workout with Alex. Technique help. Then we split and picked up controls.
Saturday Jan 22, 2011 #
11 AM
Skate Ski race (Windblown ski-o) 1:03:10 8.46 km (7:28 / km) +212m 6:38 / km
shoes: Fischer RCS 1
Good packed powder conditions, good course set up by Aims. Fair number of controls on narrow trails. These could be reached by main trails with some distance penalty. Seemed like about 30 skiers on three courses.
Wax okay, but a bit slow (CH4). No nav mistakes. Some routes could have been a little better, if the map were more accurate with the contours -- had some unnecessary climb..
Wax okay, but a bit slow (CH4). No nav mistakes. Some routes could have been a little better, if the map were more accurate with the contours -- had some unnecessary climb..
C • map? 2
Skate Ski warm up/down 10:00 [2] 1.0 km (10:00 / km)
2 PM
Skate Ski 1:10:00 8.6 km (8:08 / km) +209m 7:15 / km
shoes: Peltonen 3
Switched skis and skied easy, then went on control pickup
Friday Jan 21, 2011 #
Skate Ski (Kingdom Valley Trails) 1:20:00 [3] 11.0 km (7:16 / km)
Another 4" light snow. Groomed well.
Intervals in mixed terrain: 4 x 1 min V2, double pole, single stick, no pole. Trails groomed fairly narrow at this point, so hookd a few tips.
Intervals in mixed terrain: 4 x 1 min V2, double pole, single stick, no pole. Trails groomed fairly narrow at this point, so hookd a few tips.
Thursday Jan 20, 2011 #
6 PM
Skate Ski (Kingdom Valley Trails) 1:00:00 [2] 10.18 km (5:54 / km) +36m 5:47 / km
weight:159lbs
Groomed trails. Broke thin crust with no problem and churned it up. Dragged belly of Bombi on deep snowpack on upper trails, so had to drop the drag and just pack with the treads. Will hit them again tomorrow after we get another expected snowfall. Nice 20" snowpack now that compacts to half that with grooming.
Skied laps in the fields and Pines. Little rough as the grooming was just first pass in most areas.
Skied laps in the fields and Pines. Little rough as the grooming was just first pass in most areas.
Wednesday Jan 19, 2011 #
Note
Feel like a slug, but really long day (5am - 7 pm), so no outside time. Stitches out tomorrow and then some exercise.
Tuesday Jan 18, 2011 #
Note
Long work day. Ruthie got the plow truck fixed today while I was gone (new starter), so plowed 7" of new snow when I got home. Rainy sleet now at 18F. Think most of that is done. Will let everything chill and dry out and then I'll groom the trails tomorrow. Have 20" on the ground, so trails are fine.
Monday Jan 17, 2011 #
Skate Ski (Kingdom Valley Trails) 35:00 [2] 3.5 km (10:00 / km)
Back home to 14" of settled snow. Groomed up fields with snowmobile and then Bombi once I warmed it up. Skied in the evening, but it was 0F and I hadn't bothered to rewax. So no glide and pretty slow.
Saturday Jan 15, 2011 #
Skate Ski (Skalka) 20:00 [1] 2.0 km (10:00 / km)
No race today as the stitches were pulling and didn't want to rip them open. Also, it was freezing, windy, foggy and raining/sleeting. Purposely left my map holder in the hotel, so I couldn't change my mind when I went up to watch the start.
Good thing as I discovered at the finish they had cut today's course from 10 km to 4.5. Man, I could do that on one leg... . Then went to the actual start, different from the last two days, crossing over a precariously steep and iced downhill trail, and saw just how crappy the conditions were. Slush, ice and mud. So watched a while, got my map, and waited for Greg to come in back at the finish stadium.
Good thing as I discovered at the finish they had cut today's course from 10 km to 4.5. Man, I could do that on one leg... . Then went to the actual start, different from the last two days, crossing over a precariously steep and iced downhill trail, and saw just how crappy the conditions were. Slush, ice and mud. So watched a while, got my map, and waited for Greg to come in back at the finish stadium.
Friday Jan 14, 2011 #
Note
Day off to let the stitches set up. Rainy and slushy, so happy to just watch Greg. Well, could only see him for the start and finish as the rest was in fog.
Checked out my trail corner for the cause of destruction yesterday. No pipe, but a piece of large animal vertebrae (deer?) frozen into the outside edge of the turn. Could see how I went down and slid over the sharp points of it. Normally the fall would have been nothing, but this guy happened to be sticking up just right. Photos later.
Checked out my trail corner for the cause of destruction yesterday. No pipe, but a piece of large animal vertebrae (deer?) frozen into the outside edge of the turn. Could see how I went down and slid over the sharp points of it. Normally the fall would have been nothing, but this guy happened to be sticking up just right. Photos later.
Thursday Jan 13, 2011 #
Skate Ski warm up/down 25:00 [2] 3.0 km (8:20 / km)
Up to start. Wax slow -- oops. Waxed HF7 for high 20's, but it snowed last a couple inches night and this didn't mix well with my wax job. Quick back to the hotel and got on some of Greg's star VHF2 with a dash of pure flouro on top. Glad to find out my rewiring job on Greg's iron works even at 160C.
Skate Ski race (Skalka, Slovakia) 1:22:15 [4] 11.3 km (7:17 / km)
Middle distance mass start. 3 loops in fog and misty clouds.
Took a dive going down a narrow trail to the first control to avoid a crash in front of me. Unfortunately, shin got nailed by something very solid, like an iron pipe or something else not quite buried along the summer sidewalk. Up and off quick, but couild tell it was more than a scratch. Interesting to watch the bottom of the tights turn from white to bright red, and kind of wrap around the back of the calf, too. Nothing to do but keep going, as I knew it wouldn't really hurt until the adrenilin wore off after the race.
Fresh snow had improved the trails a lot from Wed and the course was quite fun. Lots of parallel trails along a hillside. Had to figure whether to go to the nearest trail junction and cut back, or just bushwack thru the woods. Going up, made sense to keep on the skis and herringbone. Coming down, took off the skis and ran.
Thick fog made the map exchange fun. Officials squinted at your number as you came in, and shouted it to helpers on the map line. They pulled the next map and handed it to you. Only time I made a wrong turn was going out of the stadium; fog was so thick I couldn't see all the trails at the end of the field.
So finished the race, and one of the officials grabbed me for quick first aid. Then they decided stitches were in order and one of them drove Greg and me down into Kremnica to an infirmary. Doctor washed the wound and sewed it up in three different places; cut was right down to the muscle.
Fascinated by the medical system. Walked right in, doctor started on it immediately. Very basic equipment, but enough for the job. Only turned on the lights in the room when she and her assistant were cleaning and stitching; then turned them back off. Weren't interested in payment nor insurance. Apparently they tried collecting on insurance in the past and the paperwork wasn't worth the effort.
Weren't happy when I suggested I wanted to race tomorrow; we compromised on Saturday. Starting to stiffen up now. Will have to see how it feels in a day or so.
Took a dive going down a narrow trail to the first control to avoid a crash in front of me. Unfortunately, shin got nailed by something very solid, like an iron pipe or something else not quite buried along the summer sidewalk. Up and off quick, but couild tell it was more than a scratch. Interesting to watch the bottom of the tights turn from white to bright red, and kind of wrap around the back of the calf, too. Nothing to do but keep going, as I knew it wouldn't really hurt until the adrenilin wore off after the race.
Fresh snow had improved the trails a lot from Wed and the course was quite fun. Lots of parallel trails along a hillside. Had to figure whether to go to the nearest trail junction and cut back, or just bushwack thru the woods. Going up, made sense to keep on the skis and herringbone. Coming down, took off the skis and ran.
Thick fog made the map exchange fun. Officials squinted at your number as you came in, and shouted it to helpers on the map line. They pulled the next map and handed it to you. Only time I made a wrong turn was going out of the stadium; fog was so thick I couldn't see all the trails at the end of the field.
So finished the race, and one of the officials grabbed me for quick first aid. Then they decided stitches were in order and one of them drove Greg and me down into Kremnica to an infirmary. Doctor washed the wound and sewed it up in three different places; cut was right down to the muscle.
Fascinated by the medical system. Walked right in, doctor started on it immediately. Very basic equipment, but enough for the job. Only turned on the lights in the room when she and her assistant were cleaning and stitching; then turned them back off. Weren't interested in payment nor insurance. Apparently they tried collecting on insurance in the past and the paperwork wasn't worth the effort.
Weren't happy when I suggested I wanted to race tomorrow; we compromised on Saturday. Starting to stiffen up now. Will have to see how it feels in a day or so.
Wednesday Jan 12, 2011 #
Skate Ski (Skalka) 1:00:00 [3] 7.0 km (8:34 / km)
Loops around the training map on top of Mt Skalka. In the clouds all day, temp around freezing. Could use more snow, but looks like they'll run three loops tomorrow around the summit ridge. Area starts at the top and lifts go down, well actually back up, as the lower mountain is too low to have any snow cover.
Later walked around Kremnica, an old fortress town with a castle from the 13th century.
Later walked around Kremnica, an old fortress town with a castle from the 13th century.
Tuesday Jan 11, 2011 #
Note
Sort of rest day. Long drive (650 km) across Austria and then half way thru Slovakia. Got into Kremnica after dark and struggled to find hotel. Weather has turned to a thaw and thick fog and darkness hid everything. Finally drove up the mountain to the ski area and found the hotel there.
Snow is slush and not too deep. Not sure I want it to freeze, as that will make the trails suicide runs. Well, have to wait until Thursday and see what we're dealt.
Snow is slush and not too deep. Not sure I want it to freeze, as that will make the trails suicide runs. Well, have to wait until Thursday and see what we're dealt.
C • maps 2
Monday Jan 10, 2011 #
Skate Ski warm up/down 25:00 [2] 3.0 km (8:20 / km)
Skate Ski race (St Johann in Tirol) 26:43 [4] 3.85 km (6:56 / km)
Ski-O sprint. Open race today, up around the terrain used by the elites, just in the opposite direction. Fortunately, that made the hills (going down) easier for us, so less suicide runs. Amazing to watch some of these guys blitz down wet concrete snow and stay under control, or at least not totally crash. Skied conservatively and had no nav problems, may want to cut loose later in the week. Thursday's race is a mass start Middle distance, should be lots of fun. Off to Slovakia tomorrow.
Skate Ski warm up/down 30:00 [2] 3.5 km (8:34 / km)
Skate Ski 1:30:00 [3] 12.7 km (7:05 / km)
Afternoon tour up to Gastieg, well above the valley floor. Would be interesting coming down in fast conditions, but today was warm and slushy.
Sunday Jan 9, 2011 #
Skate Ski warm up/down 27:00 [1] 4.0 km (6:45 / km)
Skate Ski race (St Johann in Tirol) 1:21:50 [4] 12.0 km (6:49 / km)
shoes: Fischer RCS 1
Ski-O long. Some main trails, but some tricky descents down narrow trails in the fields and woods, too. Soft snow had frozen up over night, so things were hard and fast. Did a face plant early on and got snow packed in my glasses and map holder. Made map reading harder than usual. Got gun-shy about the kamikaze drops and that cost me time. Didn't have results posted when we left, but definitely worse than Sat.
Skate Ski warm up/down (Cool down) 50:00 [2] 6.8 km (7:21 / km)
Skate Ski 1:24:00 [3] 16.8 km (5:00 / km)
Late afternoon tour east down the valley past yesterday's route. Some had just been groomed and were really nice. All the public trails run along the valley bottom and are dead flat. Pretty easy to keep up a fast pace with casual effort.
Saturday Jan 8, 2011 #
Note
Euro ski-o tour
Skate Ski warm up/down 27:00 [1] 3.0 km (9:00 / km)
Skate Ski race (St. Johann in Tirol) 54:06 [4] 9.5 km (5:42 / km)
shoes: Fischer RCS 1
Middle distance. Mostly open fields and hillside. Maybe 150 climb, fair amount on narrow trails. Temp warm and snow corn. Off track no problem when it made sense. Race okay from a nav standpoint, missed one side trail for 30 sec loss. Was 6 of 9 in the old guy class, pretty much in the middle time wise today.
Skate Ski warm up/down 10:00 [1] 1.3 km (7:42 / km)
Skate Ski warm up/down 1:07:00 [3] 13.8 km (4:51 / km)
Later cool down at dusk. Got to do these a little earlier or bring a headlamp next time. Further down the main valley and up a side one. Huge network of public trails throughout the region with classic and skate grooming. Crossed over horse sleigh tracks a few times, too, with their own distinctive klister deposits. Double pole all the way back in the dark.
Friday Jan 7, 2011 #
Note
Stuck in Heathrow as incoming flight was late and their connections are very inefficient. Should get to Munich at 12:30 now if all goes ok.
5 PM
Skate Ski (St Johann) 45:00 [3] 8.8 km (5:07 / km)
Loosening up after drive down from Munich. Mostly double poling the trails in the dark. Valley bottom is totally flat.
Sunday Jan 2, 2011 #
1 PM
Skate Ski (Balsams) 2:10:00 [2] 13.49 km (9:38 / km) +330m 8:35 / km
GPS'ing trails for NE champ ski-o races Feb 12-13 with Alex and Ed. Midst of a serious thaw, so trails were soft and slow V1. Major moose tracks along several; seemed to prefer the classic tracks.
Saturday Jan 1, 2011 #
10 AM
Road Running warm up/down 22:37 [2] 2.01 mi (11:15 / mi) +65m 10:13 / mi
Road Race race (Springfield New Years 5K) 22:35 [4] 2.88 mi (7:50 / mi) +110m 7:01 / mi
Wicked course, straight up from the start. Then flat for a bit before more climb to a turn around. Finally a short cut eliminating the flat part and just a straight plunge to the finish. Really good on the knees; trying to run on the ball of my foot. Fortunately, the course was about 200 m short or you could add a couple more minutes.
Road Running warm up/down 54:00 [2] 4.6 mi (11:44 / mi) +45m 11:24 / mi
weight:162lbs
Around some of the course, then down the Toonerville trail to the Paddock bridge.
2 PM
Note
Rolled the fields because Ed and Alex were coming over, but temps are warm and it's basically mush. Could firm up okay if it gets below freezing.