Training Log Archive: kensrIn the 31 days ending Mar 31, 2013:
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| 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 | We | Th | Fr | Sa | Su | |||||||||||||||||||||||||||||||
Sunday Mar 31, 2013 #
9 AM
Skate Ski (Prospect) 2:10:44 [3] 22.89 km (5:43 / km) +440m 5:13 / km
Early to Prospect with Kate and Dan. Everything groomed really well last night. Was hard corduroy for the first hour, then softened and getting slow by lunch. Nice Spring skiing.
NP 6 km
NP 6 km
Note
March good for racking up the skiing -- 548 km. 10% was no pole which resulted in a marked improvement on weight shift and overall technique.
C • NP 1
Saturday Mar 30, 2013 #
10 AM
Skate Ski (Kingdom Valley) 32:37 [2] 5.1 km (6:24 / km) +142m 5:37 / km
Patchy grooming with many thin spots. Then laps around the fields avoiding the no-go areas.
Friday Mar 29, 2013 #
9 AM
Skate Ski (Prospect) 3:06:30 [3] 32.82 km (5:41 / km) +737m 5:07 / km
Good Friday at Prospect. Warmer than past few times, even though I arrived earlier. Didn't seem to have frozen up hard last night. LF/HF8 Swix red did okay, although next time I will try yellow 10.
Trails still in good condition. Made a couple trips up over the top and that was good, too. Felt better after a rest day. Not dragging until after lunch, but a lot of that was uphill.
NP 3 km
Trails still in good condition. Made a couple trips up over the top and that was good, too. Felt better after a rest day. Not dragging until after lunch, but a lot of that was uphill.
NP 3 km
Thursday Mar 28, 2013 #
Note
rhr:43 weight:159lbs
Rest day.
Wednesday Mar 27, 2013 #
11 AM
Skate Ski (Kingdom Valley) 1:30:00 8.17 km (11:01 / km) +206m 9:47 / km
ahr:99 max:130
Warm day at home. Grooming, then touring around. Moved up as temp rose in the hot sun. Then explored parallel route along upper logging road and various routes down.
Slow. Legs and arms finally beginning to feel a bit tired, particularly on sloppy snow.
Slow. Legs and arms finally beginning to feel a bit tired, particularly on sloppy snow.
Tuesday Mar 26, 2013 #
10 AM
Skate Ski (Prospect) 3:32:42 [3] 38.39 km (5:32 / km) +752m 5:03 / km
ahr:104 max:203
Had to work today, but yikes, they postponed to next week. Oh well, guess I'll just have to ski.
Truly excellent coverage at Prospect, hard packed snow lightly groomed. Temp right around freezing, but snow colder. Used the LF/HF7 skis with Swix 7 fluro cream on top. Ran so sweet on the plastic snow. Nice hit on the wax.
NP 2 km
Truly excellent coverage at Prospect, hard packed snow lightly groomed. Temp right around freezing, but snow colder. Used the LF/HF7 skis with Swix 7 fluro cream on top. Ran so sweet on the plastic snow. Nice hit on the wax.
NP 2 km
4 PM
Road Running (Cummings Rd) 40:00 [2] 3.0 mi (13:20 / mi) +125m 11:48 / mi
Slow run to condition the joints.
Monday Mar 25, 2013 #
9 AM
Skate Ski (Kingdom Valley) 48:17 [3] 10.78 km (4:29 / km) +351m 3:51 / km
ahr:105 max:131
Down to 22F overnight, everything solid so tilled the field trails to loosen up the corn. Then fast ski on HF7.
Off today for a holiday (Palm Sunday Monday? 1st day of Spring break? -- nice working for a college). Next over to Viking to see hiow their trails are doing.
NP 2 km.
Off today for a holiday (Palm Sunday Monday? 1st day of Spring break? -- nice working for a college). Next over to Viking to see hiow their trails are doing.
NP 2 km.
11 AM
Skate Ski (Viking xc) 2:43:51 [3] 24.04 km (6:49 / km) +598m 6:04 / km
ahr:72 max:176
Trails in excellent shape with 100% cover. Little traffic so Sat night's grooming was still good. Hit just about all the trails, including far-off Oden's Ring and Loki's Lookout. Spring snow soft and slow in the shade, transformed and fast in the sun.
5 PM
Strength 5:00 [4]
Don't want to become a T-rex: 10 pullups. Then to be sure, reversed hands and did another 10 chinups.
Sunday Mar 24, 2013 #
10 AM
Skate Ski (Ole's XC) 3:30:41 [3] 33.15 km (6:21 / km) +731m 5:43 / km
On going spring sampling of VT xc areas. Hit just about all the trails at Ole's, including some I haven't seen open before. Like Cold Spring Farm, Bundy and Folsom Brook loop. Not groomed for skating, but new cover wasn't that thick so skiing was still okay. Very remote along Folsom Brook.
Didn't get much past freezing today. Put on some Swix Red 8 cream at lunch and that worked well and pretty much compensated for the bowl of chili I had eaten.
Trails run through lots of young hardwood sapling stands that would be fun for a skiO maze. Got to have Ali use her in here to give that a shot.
Didn't get much past freezing today. Put on some Swix Red 8 cream at lunch and that worked well and pretty much compensated for the bowl of chili I had eaten.
Trails run through lots of young hardwood sapling stands that would be fun for a skiO maze. Got to have Ali use her in here to give that a shot.
C • In 2
Saturday Mar 23, 2013 #
8 AM
Skate Ski (Grafton Ponds) 2:39:09 [3] 25.11 km (6:20 / km) +776m 5:29 / km
Early ski at Grafton. Yesterday was last grooming (booo!), and Greg did all the trails and left them in excellent shape. Got almost 20 km in before I ran into two women postholing up to the cabin. I suggested they should either ski or snowshoe. They had wanted to rent skis, but since the base lodge is closed they couldn't and decided to walk up (the middle of the trail) instead. Quite annoying Grafton couldn't at least man their counter and rentals on weekends while the snow is so fine. Parking lot had half the cars with white plates, meaning unlikely season pass holders -- lost revenue stream there.
No pole 8 km.
No pole 8 km.
Friday Mar 22, 2013 #
11 AM
Skate Ski (Mountain Top XC) 2:44:13 [3] 25.53 km (6:26 / km) +725m 5:38 / km
ahr:98 max:169
Another chance to use my free xc pass. Trails well groomed corduroy. Some sections a little soft. First wax HF7BD didn't quite match and seemed slow. Switched to a pair with HF8BD and those were a little, but still not fast. Probably combo of temp around freezing and still-new snow.
Clear, sunny and bright Spring day, except for when it started snowing again.
Clear, sunny and bright Spring day, except for when it started snowing again.
Thursday Mar 21, 2013 #
1 PM
Skate Ski (Grafton Ponds) 2:21:33 [3] 22.26 km (6:21 / km) +655m 5:33 / km
ahr:53 max:123
XC center is closed, but they're still grooming the trails. What great people! All the trails groomed. Snow still consolidating and a little soft and slow in the afternoon.
Lapped over the top a couple times and then loops around various trails.
NP 4 km
Lapped over the top a couple times and then loops around various trails.
NP 4 km
Wednesday Mar 20, 2013 #
Skate Ski (Kingdom Valley) 46:00 [3] 10.1 km (4:33 / km)
Rough grooming of the fields and then skiing until dark. Snow still a little soft, but slick and nice skiing. Ended up with about 14" yesterday.
Tuesday Mar 19, 2013 #
1 PM
Skate Ski (Trapp Family Lodge) 1:08:05 [2] 5.65 km (12:02 / km) +102m 11:03 / km
At Trapps with Ed to discuss bid for US Champs skiO next season. Looks like the venue is a go for March 14-16. Earlier dates would conflict with their President's week vacation crowd, and before that the Sierra races. We will put in for WRE's for these races. The venue is terrific, with a 7.5 km convoluted race loop thru open maple forest suitable for interconnecting narrow trails, plus outlying areas as needed for the Middle and Long.
Set this on your schedule for next year!
BTW great drive in a foot or so of new snow. Needed to extend the season at home for a few more weeks.
Set this on your schedule for next year!
BTW great drive in a foot or so of new snow. Needed to extend the season at home for a few more weeks.
Monday Mar 18, 2013 #
6 PM
Skate Ski (Kingdom Valley) 26:05 [2] 5.01 km (5:12 / km) +133m 4:36 / km
ahr:106 max:119
Quick groom on the fields and then a ski before tonight's dump of new snow. Ready for more snow or I would have to do some shoveling.
Sunday Mar 17, 2013 #
10 AM
Skate Ski (Mountain Meadows) 2:12:31 [3] 23.21 km (5:43 / km) +616m 5:02 / km
Took my season pass up here for exchange privileges and toured the whole system. Nippy cold in the teens with wicked wind, especially the long crossing over Kent Pond. Nice rolling trails, with hard packed powder cover. Narrow, with funky one-way layout that seems to work once you figure out the non-signs. Legs tired after yesterday on the hills.
More snow coming in Tuesday, just in time for Spring. Ha!
More snow coming in Tuesday, just in time for Spring. Ha!
Saturday Mar 16, 2013 #
9 AM
Skate Ski warm up/down 22:00 [3] 3.6 km (6:07 / km) +49m 5:43 / km
Yesterday's corn set up and then 2" new powder on top last night. Good grooming this morning clean everything up. Excellent trail conditions. No high fluro waxes allowed today. Had to scrape off the good stuff and put on some LF7 on one pair and LF8 on another. The 8 seemed to work better, so went with those.
10 AM
Skate Ski race (Grafton Ponds) 39:03 [5] 10.79 km (3:37 / km) +286m 3:12 / km
St Pat's Day race. Fun race with lots of little kids doing 2 laps up and around the hillside, and the rest of us doing 4, all in a mass start with the little guys in the front row. This meant I lapped a few a couple times, after stepping over them. Good mix of climbs and tricky descents, like down the tubing chute. Didn't win, but got half a pound of Grafton cheese.
Splits: 9.48, 9.40, 9.55, 9.43
Splits: 9.48, 9.40, 9.55, 9.43
11 AM
Skate Ski 1:12:35 [3] 12.14 km (5:59 / km) +346m 5:14 / km
Hot dogs on the bonfire and then cool down. Some more climbing up the hills and some no pole.
NP 3 km
NP 3 km
Friday Mar 15, 2013 #
9 AM
Skate Ski (Grafton Ponds) 54:06 [3] 11.26 km (4:48 / km) +293m 4:15 / km
weight:161lbs
Early trip to Grafton. Frozen granular pulverized by tiller made a fair surface. I had the place to myself. Had to leave for consulting in Bennington.
2 PM
Skate Ski (Prospect) 1:10:45 [3] 13.14 km (5:23 / km) +182m 5:02 / km
Meeting finished in 45 min instead of 2-1/2 hours as planned, with very successful results I must add. So up to Prospect for some more ski time. Here the trails had been groomed, but not tilled, so the surface was hard and fast. Started snowing midway through and was quite a squall by the time I left.
NP 2 km
NP 2 km
Thursday Mar 14, 2013 #
6 PM
Skate Ski (Kingdom Valley) 47:02 [3] 11.09 km (4:15 / km) +403m 3:35 / km
ahr:115 max:134
Froze hard last night and temp dropped during the day as a cold front came in. Groomed with the teeth down and weighted with snow in tub I moved to the sparse section of the far field. Scarfed up some loose granular and made it skiable. Hillside is much beter off, but didn't groom that due to lack of time.
Then some nice fast laps around the fields.
NP 1 km
Then some nice fast laps around the fields.
NP 1 km
Wednesday Mar 13, 2013 #
11 AM
Skate Ski (Kingdom Valley) 49:26 [2] 6.24 km (7:55 / km) +176m 6:57 / km
Trails doused by heavy rain all day yesterday. Most still have cover, excepting the usual spots in the corner of the fields. Shoveled and carted snow with a big tub on top of the groomer, and patched up the thin areas.
Barely dropped to freezing last night after the rain, so the snow is still very wet and warm. Skied a few slow laps in the fields and then went up top where I hadn't groomed today. Plenty of snow, but only a fair surface. Everything needs to freeze hard (tonight) and then get pulverized.
Barely dropped to freezing last night after the rain, so the snow is still very wet and warm. Skied a few slow laps in the fields and then went up top where I hadn't groomed today. Plenty of snow, but only a fair surface. Everything needs to freeze hard (tonight) and then get pulverized.
4 PM
Road Running (Route 11) 32:00 [3] 3.09 mi (10:21 / mi) +115m 9:17 / mi
ahr:145 max:166
New batteries in the HR sender and seems to function properly now. Run at a little faster pace than a waddle today. L knee felt off after Monday's jog; too much up and down.
Note
Saw a dead ermine on the shoulder during my run. Now a dirty white coat, but still with a black spot on the tip of its tail. Last time I saw one was while skiing at the Balsams a few years ago; it ran across the trail right in front of me.
Monday Mar 11, 2013 #
4 PM
Road Running (Route 11) 40:55 [2] 3.07 mi (13:20 / mi) +129m 11:47 / mi
On the dirt shoulder to minimize impact.
Strength 40:00 [3]
Basic core x 20, plus some modifications from Ali's Swedish youtube: 10# on the side jumps, deeper pitcher squats, Russian twists. Plus pullups (10), wall wgts. Nothing too hard at this point, easing back into strength as well as the running.
Sunday Mar 10, 2013 #
10 AM
Skate Ski warm up/down 37:00 [5] 7.76 km (4:46 / km) +80m 4:32 / km
Testing skis to pick wax. Temp was 9F overnight and headed for 50F, with race start at 11 AM. Had two sets of skis, with full purple 7 and red 8 wax and fluros. Purple ran okay and so did red at 10:30, so went with red because it was just getting warmer. Might even have gone with yellow 10, as the back half of the course was in the sun.
11 AM
Skate Ski race (Mt Washington Cup) 47:07 [4] 12.7 km (3:43 / km) +211m 3:25 / km
Rolling course, mostly gradual climb for the first half and then down coming back. Wax was okay, not great. not as good as last year when my skis were really hot; also last year was 1.3 km shorter.
12 PM
Skate Ski 1:50:30 [2] 18.04 km (6:08 / km) +242m 5:44 / km
Easy cool down with Ruthie around the perimeter trails. Snow slushy by mid-afternoon, but day was perfectly clear with Mt Washington always in view, so skiing was quite pleasant.
Saturday Mar 9, 2013 #
9 AM
Skate Ski warm up/down 20:00 [2] 2.7 km (7:24 / km)
Classic. Testing wax. VR50 over VR45 on a base of green klister. Temps were in the teens overnight with clear skies, but warming fast towards a 9:30 start. Figured most of the course would be in the shade and would warm slower than the open fields. So good plan, but concerned because the last 3 km is all in the sun. Only doing one lap, much easier choice than if I were on the full marathon doing 42 km.
Skate Ski race (Bretton Woods 1/2Marathon) 1:35:05 [4] 21.0 km (4:32 / km)
Wax was okay, but maybe too hard for the temp by race time. Great for double poling and kick dp, but lost ground whenever I had to stride. Problem was a mix of wax, technique and the fact this was about the first time I used classic skis this season. Still 4 min faster than last year.
11 AM
Skate Ski 33:00 [3] 5.3 km (6:14 / km)
Such a beautiful day! Clear, sunny and Spring warm! Switched to skate boots and off for a relaxed tour. No poled up the long grade of the old RR bed and then around the golf course. Quit when I could feel my legs getting drawn down. Back at the intersection with the race course exactly as Ruthie came by. Whipped her to a frenzied finish split!
NP 3 km
NP 3 km
Friday Mar 8, 2013 #
Skate Ski (Bretton Woods) 1:15:00 [3] 12.4 km (6:03 / km)
Here for a couple races. Did some of tomorrows classic course on skate skis. Course is pretty flat with no killer climbs. Snow fast and effortless. Lots of no pole.
NP 5.5 km
NP 5.5 km
Thursday Mar 7, 2013 #
1 PM
Skate Ski (Kingdom Valley) 25:50 [3] 3.76 km (6:52 / km) +107m 6:01 / km
ahr:118 max:146
Nice snow, packed powder on solid base.
NP2 km
NP2 km
3 PM
Skate Ski (Kingdom Valley) 1:54:37 [3] 14.61 km (7:51 / km) +568m 6:34 / km
ahr:106 max:157 weight:159lbs
BKL from Putney skiing the trails; 6 kids plus parents. Had a blast doing relays in the field, full bore down the mountain and launching off a jump they built. Very quick and enthusiastic. Good fun.
C • Jump 2
Tuesday Mar 5, 2013 #
12 PM
Skate Ski (Prospect) 1:54:09 [3] 21.02 km (5:26 / km) +472m 4:53 / km
ahr:105 max:158
Morning in Bennington at a cheese maker, then up to Prospect at lunchtime. Excellent conditions with 1/2" groomed powder over solid base.
Warm up loop, then same loop again no poles (6 km), including the climb up Chickadee. Then back with poles up and around the mountain top. Finished with double poling.
NP 6 km
Warm up loop, then same loop again no poles (6 km), including the climb up Chickadee. Then back with poles up and around the mountain top. Finished with double poling.
NP 6 km
C • np 2
Sunday Mar 3, 2013 #
12 PM
Skate Ski race (Gunstock) 35:39 [4] 7.07 km (5:03 / km) +184m 4:28 / km
ahr:112 max:162
Course around Gunstock set up by Jim Arsenault. Legs somewhat tired from yesterday, but snow was around freezing and fast, so it was good. Used the same skis as yesterday, just adding some fluro cream on top and they ran well. Ended up 40 secs ahead of Ed, but that was due to his dubious off trail route choice over a creek.
First time with the hr strap since Xmas, when I felt suffocated at Tahoe altitude. Rate seemed to drift off at the end. Know I was working hard, probably in the 160 range like earlier -- off by 2x?
First time with the hr strap since Xmas, when I felt suffocated at Tahoe altitude. Rate seemed to drift off at the end. Know I was working hard, probably in the 160 range like earlier -- off by 2x?
1 PM
Skate Ski warm up/down 40:09 [3] 6.0 km (6:42 / km) +153m 5:56 / km
ahr:121 max:168
A little warm up before and an easy cool down later. Lap around Cobble Mtn, all the hills no pole. Then a little more with Ed comparing wax.
np 1.5 km
np 1.5 km
Saturday Mar 2, 2013 #
9 AM
Skate Ski warm up/down 17:00 [3] 3.1 km (5:29 / km) +15m 5:21 / km
Skate Ski race (Rangeley Loppet) 3:25:50 [4] 47.46 km (4:20 / km) +780m 4:00 / km
A little bit of fresh snow on top of firmly groomed base, temp right around freezing. Snow nice and fast. Had stiff Peltonens, one pair with purple and the other with red. Used the purple with Marathon base, then LF8, HF8 and FC8x. Forgot to structure this morning, but fortunately had done a light pass last night. No complaints on the skis. The poles, on the other hand ...
Good start about mid-pack, double poling the first km in the classic track and staying clear of the congestion. Then Aims pulled up and around at 3 km and I tucked in behind and drafted for the next 3 km to the first feed station. Good through there and then I tangled a pole with skis and went down. Snapped the tip off the Excel World Cup pole (2nd in two weeks). Up and away on the stub, when a guy comes up next to me and hands me his pole. (?!) He was a Colby guy just cruising classic and not racing, so I took it. At 10 km, he switched my broken pole for a longer skate pole from the Bowdoin coach and took back his. What nice people!
Back on track now, moved along okay, but felt last week's Birkie in my legs on lap two. Splits were 1:38 and 1:48, so I did lose 10 min the second time around. A slightly slower pace and then more on the 3 hills at the end before you go by the yurt.
Never did see Aims after the crash, but I finished about 2 min behind him so we must have been close together the whole time.
Good start about mid-pack, double poling the first km in the classic track and staying clear of the congestion. Then Aims pulled up and around at 3 km and I tucked in behind and drafted for the next 3 km to the first feed station. Good through there and then I tangled a pole with skis and went down. Snapped the tip off the Excel World Cup pole (2nd in two weeks). Up and away on the stub, when a guy comes up next to me and hands me his pole. (?!) He was a Colby guy just cruising classic and not racing, so I took it. At 10 km, he switched my broken pole for a longer skate pole from the Bowdoin coach and took back his. What nice people!
Back on track now, moved along okay, but felt last week's Birkie in my legs on lap two. Splits were 1:38 and 1:48, so I did lose 10 min the second time around. A slightly slower pace and then more on the 3 hills at the end before you go by the yurt.
Never did see Aims after the crash, but I finished about 2 min behind him so we must have been close together the whole time.
Friday Mar 1, 2013 #
Note
Video of the women's Birkie race: http://vimeo.com/60717863
Excellent running coverage of the lead pack through the whole race from a snowmobile, with Ali #563 in there until it finally split up. Nice smooth technique.
Excellent running coverage of the lead pack through the whole race from a snowmobile, with Ali #563 in there until it finally split up. Nice smooth technique.
1 PM
Skate Ski (Kingdom Valley) 42:44 [2] 5.07 km (8:26 / km) +168m 7:14 / km
Easy ski on freshly packed wet corn snow. Very wet from days of cloudy moisture. Some rain, some snow. Picked up a net 4-5" of heavy snow. Groomed this morning when it was still in the 20's, but waited too long for it to set and temp got above freezing so skiing was slow.
NP a lap and some hills: 2 km
NP a lap and some hills: 2 km