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Training Log Archive: kensr

In the 31 days ending Dec 31, 2015:

	activity	#	time	miles		km		+m	load
	Skate Ski	11	14:08:07	81.31	(10:26)	130.85	(6:29)	194	2498.4
	Strength	9	6:12:00						1125.0
	Trail Running	6	4:57:25	15.98	(18:37)	25.72	(11:34)	321	806.0
	Road Running	5	3:20:21	15.87	(12:37)	25.54	(7:51)	141	485.7
	Skiing	1	2:00:00						240.0
	Track workout	2	1:32:05	7.46	(12:21)	12.01	(7:40)	2	233.4
	O - competition	2	1:20:00	3.95	(20:15)	6.36	(12:35)	295	320.0
	Roller skiing	1	54:00	7.0	(7:43)	11.27	(4:48)		162.0
	Stretching	1	30:00						30.0
	O-course Training	1	9:39	0.61	(15:43)	0.99	(9:46)	29	29.0
	Total	34	35:03:37	132.18		212.73		982	5929.4
	[1-5]	34	34:58:12
averages - weight:166lbs

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Thursday Dec 31, 2015 #

11 AM

Skate Ski (Kingdom Valley) 1:16:00 12.46 km (6:06 / km) +8m 6:05 / km
weight:166lbs

Temp just over freezing. Fields holding up well despite thin cover. Couple small areas turning grey, maybe move some snow onto those when temp drops.

Mostly V1, with a lap of no-pole. Pickup lap at the end.

2 PM

Strength (Rec center) 40:00

Stretching and balance
Machines at higher wgt (80% max) at 10-12 reps
8 pullups
Planks front, back, side -- L side hard on shoulder
Ski erg easy 500 m

Wednesday Dec 30, 2015 #

2 PM

Skate Ski (Kingdom Valley) 1:17:49 [3] 12.02 km (6:29 / km) +52m 6:20 / km

Groomed this morning with not quite enough gas in the tank: snowmobile stalled on the steep climb above the porcupine caves. Trudged down and carried back a can of gas, no luck. Another trip to get the turkey baster so I could pull the plugs and inject gas right into the cylinders. Much pulling on the starter cord and finally success when Ruthie came up to see what was happening and played the throttle as I pulled. Success, but since she had the throttle squeezed the sled took off down the trail. Quickly hopped on and got things under control. Groomed down the hill to clear the footprints, and then came up again to get them a second time. Sure enough, stalled again on the climb. Horsed the sled around and got it going much quicker this time. Back to the shed and filled it with the gas drained out of my leaking former 2nd tank on the pickup -- another story.

Finally skiing, skate today. Laps around the fields, plus a few intervals going up the Stairway to Heaven. Snow transforming at just below freezing. Cover okay, but grass showing thru in places. Have cleared out rocks, so that's skiable.

Tuesday Dec 29, 2015 #

8 AM

Note

4" heavy dry snow/sleet overnight. Solid base and continuing to build up. Supposed to change to freezing drizzle, so won't groom until all that passes. But maybe some classic xc in the meantime.

12 PM

Skate Ski (Kingdom Valley) 1:24:00 [2] 6.05 km (13:53 / km) +90m 12:55 / km

Classic on 5" ungroomed cold heavy snow. Blue Extra for okay kick. Mostly in the fields, but also to the Pines and lower hillside.

C • Same snow 2

Monday Dec 28, 2015 #

4 PM

Trail Running (Kingdom Valley) 47:00 [3] 2.18 mi (21:34 / mi) +137m 18:02 / mi

Around the trails at dusk/dark. Rain from yesterday and last week has drained off and the remaining seeps on the upper segments have frozen up in the 20F weather. Should be okay for some snow.

Sunday Dec 27, 2015 #

1 PM

Strength (Rec center) 1:00:00 [3]

Stretching and machines while girls and Kenny were in the pool; Kate taught Samantha flip turns.
Balance
Ab stuff 6# leg lift, crunches, roller, front and side planks; L side not so good.
Iso and bands on arms
8 pull ups
Delts, inner/outer thighs.
Ski erg easy 2:32 500m, 8:52 2000m

Saturday Dec 26, 2015 #

Skiing (Okemo) 2:00:00 [2]

Downhill with Kenny and the girls. Stayed on lower mountain where the conditions were okay. Samantha and Eliza ski really well and are ready for upper trails if the snow improves. Fewer people than expected for holiday week. Got a free ski pass for every adult ticket we bought.
Logged a couple hours, although we skied all day.

Friday Dec 25, 2015 #

3 PM

Trail Running warm up/down (Kingdom Valley) 5:25 [0] 0.23 mi (23:22 / mi) +25m 17:30 / mi

O-course Training 9:39 [3] 0.99 km (9:46 / km) +29m 8:31 / km

Course around lower trails. Chasing Samantha and Eliza.

4 PM

Trail Running warm up/down 33:00 [2] 1.3 mi (25:23 / mi) +159m 18:24 / mi

Thursday Dec 24, 2015 #

2 PM

Track workout (GMtn HS) 52:00 4.36 mi (11:56 / mi) +2m 11:55 / mi

At track with Ruthie, Kenny, Dan and Samantha.
5 x 400 @ 1.45, 1.41, 1.44, 1.44, 1.44
Starting to tire some, so 1 x 200 @ .43

Wednesday Dec 23, 2015 #

5 PM

Trail Running (Kingdom Valley) 37:00 [2] 2.05 mi (18:03 / mi)

Around ski trails with Kenny.

Tuesday Dec 22, 2015 #

Note

Gads. Rain all day. Patch of snow is almost gone.

Monday Dec 21, 2015 #

7 AM

Note

Chilly this morning 20F. There is snow falling in VT.

2 PM

Roller skiing (Springfield) 54:00 [3] 7.0 mi (7:43 / mi)

New pavement off Rte 5 with no traffic for good rolling. Round trip 3.5 miles.
No pole, V1, V2, Double pole.

Road Running 30:00 [3] 3.0 mi (10:00 / mi) +32m 9:41 / mi

Good run, used 1/4 mile marks for pick-ups.

Strength (Rec center) 40:00 [3]

And inside for arm workout, balance and some core, 8 pullups.
A little too close to Saturday's workout for the muscles to feel good about this.

Sunday Dec 20, 2015 #

1 PM

Trail Running (Grafton Ponds) 1:40:00 [3] 5.0 mi (20:00 / mi)

CW trails over Bear Hill. Back on some new mtn bike trails winding down the mountain. Trace of snow but hardly enough to get my shoes wet.
Nothing on the ski trails and no effort to make snow yet.

Saturday Dec 19, 2015 #

4 PM

Road Running 55:00 [3] 4.85 mi (11:20 / mi) +32m 11:07 / mi

Running the rail trail, felt pretty good. A few pick ups and stops for step-ups on the benches.

Strength (Rec center) 35:00

Leg workout. Heavier wgts on the machines. Leg and toe press at 135#. Squeeze at max 200#, spread at 120#. Extensions and curls.
Wrist curls with 15#
Ab wheel
Box steps, bosu bounces 1 leg
Ski erg 1.56.9, 2.15 cool down

Friday Dec 18, 2015 #

Road Running (Cheektowaga NY) 25:00 [2] 1.85 mi (13:31 / mi)

In Buffalo for Scott Pleban's funeral. Early morning easy run.

C • Good of you 2

Wednesday Dec 16, 2015 #

3 PM

Track workout intervals 40:05 3.1 mi (12:56 / mi)

Loosen up then some track work
3 x 200, 2 x 400, 200
60, 54, 48
1.47, 1.43
43
Felt good and quit for today

Tuesday Dec 15, 2015 #

5 PM

Strength 40:00 [4]

Warm up, balance, step up on boxes.
Machines for arms at heavy wgts, 12 reps; plus leg squeeze at machine max
Ski erg 500 m at moderate effort 2.09, 2.03
60 jump rope, wrist curls at 12.5#, incline situps, suspended leg lifts with 8#
5 pull ups

Sunday Dec 13, 2015 #

9 AM

Skate Ski 1:20:00 [3] 21.6 km (3:42 / km)

More skate at Craftsbury. Frozen and nicely fast.

11 AM

Strength 30:00 [3]

Dry land practice before lunch.

1 PM

Skate Ski 55:00 [3] 9.3 km (5:55 / km)

Tried some demo classics: Madshus (ok) and Fischer (not as much). But it was a klister day with a beat up track, so will do it again when we have real snow.
Then skate time.

Saturday Dec 12, 2015 #

8 AM

Skate Ski (Craftsbury ) 1:29:00 [3] 16.72 km (5:19 / km) +7m 5:19 / km

Skate practice amongst hundreds of high school kids warming up for their races.

C • Snow less 6

1 PM

Skate Ski 2:00:00 12.18 km (9:51 / km) +7m 9:49 / km

Mostly free skate with short speed pickups. Nice crash going around a hairpin corner.

Friday Dec 11, 2015 #

8 AM

Skate Ski 1:30:00 [3] 9.91 km (9:05 / km) +8m 9:03 / km

Classic drills and training.

1 PM

Skate Ski intervals 1:07:00 [4] 9.64 km (6:57 / km) +7m 6:56 / km

Easy warmup then classic intervals 2 x 2.4k, 1 x 1.2k. Wax slipping, 50F.

4 PM

Strength 30:00

Stretching. Then circuit drills. Then ski erg.
Then wine and cheese.

Thursday Dec 10, 2015 #

3 PM

Skate Ski (Craftbury) 50:18 [3] 11.59 km (4:20 / km) +7m 4:20 / km

Back for masters camp. Skating today. Temps warm but snow loop ok.

4 PM

Road Running 22:21 [2] 1.35 mi (16:33 / mi) +46m 14:58 / mi

Short run before dinner.

Wednesday Dec 9, 2015 #

1 PM

Skate Ski (Craftsbury) 59:00 [2] 9.38 km (6:17 / km) +7m 6:16 / km

In the area so stopped by for a classic ski. Snow ok, track loops around just like our fields.

Tuesday Dec 8, 2015 #

4 PM

Trail Running (Lamoille Rail Trail) 1:15:00 [3] 5.22 mi (14:22 / mi)

Up from St J. Trail climbs west to Joes Pond and eventually 100 miles over to Swanton. See what snow it has in winter

Sunday Dec 6, 2015 #

7 AM

Stretching 30:00 [1]

Yoga session led by Rhonda. Really good stretching. L upper arm is strained so I avoided putting load on it.

8 AM

O - competition race (Sprint B) 13:04 [4] 1.42 km (9:14 / km) +86m 7:04 / km

Started in the wrong direction, going almost to the last control before I turned around.

O - competition race (Sprint A) 10:31 [4] 1.16 km (9:04 / km) +79m 6:46 / km

Bobbled finding the trail behind the barn at the start. Then pretty clean, but had to stop and tie both laces on the running shoes.

Saturday Dec 5, 2015 #

Event: Ratlum Holiday International Night-O (RHINO)

5 PM

O - competition race 56:25 [4] 3.78 km (14:55 / km) +130m 12:44 / km

Overshot 2 controls by a long way until I realized the scale was 1:5 and not 1:10. Went from 11 to 15 and skipped the ones in between. Wondered how I had caught up to Alex.
Fun running in the dark, but not too satisfying. Yanked my L arm on a stumble and aggravated the upper arm injury.

RHINO - Splits

Sprint A - Splits

Sprint B - Splits

Thursday Dec 3, 2015 #

4 PM

Road Running 1:08:00 [2] 4.82 mi (14:06 / mi) +31m 13:50 / mi

From rec center up the hill to course, then the 5K and back down. All at relaxed pace.

Strength 17:00

Balance using 2 bosu, hopped from one to the other
Jump rope 50
Ski erg 500m warm up/cool down, then 500m flat out 1.57

Tuesday Dec 1, 2015 #

4 PM

Strength (Rec center) 1:20:00

Low reps but higher wgt today: 1 x 12 with an extra 20-30# on all the machines
Skip rope 50
8 pullups
Ski erg 4 x 500, 2:09
Tried to avoid jerking L shoulder which I reyanked yesterday moving brush; all okay except when I tried to do a jackknife

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