Training Log Archive: kensrIn the 31 days ending Dec 31, 2016:
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Saturday Dec 31, 2016 #
9 AM
Skate Ski intervals (Craftsbury) 51:00 8.73 km (5:51 / km) +256m 5:06 / km
Classic intervals up Ruthies with the Masters training group. 4 x 6 min with 4 min recovery in between.
10 AM
Skate Ski 55:54 [3] 7.18 km (7:47 / km) +192m 6:52 / km
Felt good, so did 1 more interval and the continued around Ruthies and the north end trails. Conditions were perfect -- solid track, temps mid-teens. Wax okay VR30, had to watch wgt shift or I would lose grip on the hills.
11 AM
Skate Ski 1:04:19 [3] 10.69 km (6:01 / km) +196m 5:31 / km
In for hot chocolate, changed boots and skis to skate and back out around Sam's and some of Ruthies again. Temps now in low 20's and snow was solid and perfect. Great day skiing!
Home to groom local trails for tomorrow.
Home to groom local trails for tomorrow.
Friday Dec 30, 2016 #
10 AM
Note
PT first thing. Flex ROM 124 deg, other leg is 127. Difference at this point is probably left over from prior injury to quad.
Groomed yesterday's 8" new snow. First packing on all the trails. Will let it set up and then hit them again tomorrow.
Groomed yesterday's 8" new snow. First packing on all the trails. Will let it set up and then hit them again tomorrow.
2 PM
Skate Ski (Kingdom Valley) 1:18:13 [2] 7.19 km (10:52 / km) +206m 9:31 / km
Touring around on classic skis. No track, kind of skittish in places and soft in others. Used VR55 (0 to +2 for new snow) to good effect, temp right around freezing.
Thursday Dec 29, 2016 #
1 PM
Skate Ski (Kingdom Valley) 1:00:00 [3] 3.8 km (15:47 / km)
Heavy new snow falling. Classic skis in 4" new snow on top of frozen base, a little skittish. Toured the far trails and over the top. Broke a binding at the top of the descent and had to nurse the way down.
7 PM
Note
Seems to be tapering off with 8" fresh snow deposited. Ready to groom in the AM.
Wednesday Dec 28, 2016 #
3 PM
Skate Ski (Kingdom Valley) 34:30 [3] 6.29 km (5:29 / km) +36m 5:20 / km
Groomed a little to smooth the piles I had dumped with the tractor in the S field along the xmas trees. That's where the snow melts first. Also had plowed snow from the adjacent field onto the trail. All came out okay.
Not much had been scuffed up in the process, so the skiing was limited to a couple intertwined loops. Good for loosening up before tomorrow's dump.
Not much had been scuffed up in the process, so the skiing was limited to a couple intertwined loops. Good for loosening up before tomorrow's dump.
4 PM
Road Running (Toonerville trail) 31:18 [2] 2.01 mi (15:35 / mi) +3m 15:31 / mi
Okay along road, but trail had not been cleared at all. Tracks frozen and lumpy, slow.
Strength (Rec Center) 41:31 [3] +2m
Then into the rec center for strength work.
Balance, jump rope 35, jacknives 15, heel drops
Pullups 6 with extra 25# hanging on belt
Thigh ab and adductor 150#/200#
Delts 90#, pecs 150#
Seated row 100#
Dumbbells 15# presses and skullcrushers
Dips, wrist curls
Hops onto low step, front and side
Front plank 1:30
Hamstring bridge on big ball
Ski erg 500 m
Balance, jump rope 35, jacknives 15, heel drops
Pullups 6 with extra 25# hanging on belt
Thigh ab and adductor 150#/200#
Delts 90#, pecs 150#
Seated row 100#
Dumbbells 15# presses and skullcrushers
Dips, wrist curls
Hops onto low step, front and side
Front plank 1:30
Hamstring bridge on big ball
Ski erg 500 m
Tuesday Dec 27, 2016 #
11 AM
Skiing (Okemo) 1:42:00 [2] 9.4 mi (10:51 / mi) +1877m 6:42 / mi
More downhill skiing with the girls. A little crowded today, but not too bad. Snow was warm and slow. Probably good as it cut the speed of the participants.
Monday Dec 26, 2016 #
1 PM
Skiing (Okemo) 2:00:00 [2] 9.0 mi (13:20 / mi) +1895m 8:04 / mi
Alpine skiing with Kenny, Samantha and Eliza for the afternoon. Snow okay, not crowded. Fun to be back downhill.
Sunday Dec 25, 2016 #
1 PM
Skate Ski (Kingdom Valley) 58:00 [3] 10.41 km (5:34 / km) +81m 5:22 / km
Firm snow, groomed loose. Some no pole, some double pole.
Saturday Dec 24, 2016 #
1 PM
Skate Ski (Kingdom Valley) 1:30:00 9.47 km (9:30 / km) +185m 8:39 / km
With Samantha teaching her to skate. Then laps around the trails. Snow soft and wet just above freezing.
Friday Dec 23, 2016 #
9 AM
Strength 40:00 [3]
PT. Ultrasound. Bike 10 min, step jumps, trampoline.
Then to rec center. More bike 5 min, balance on bosu
Skip rope 80
V-ups 15, 8 pull-ups with 10# added wgt, wrist curls
Dumbbell presses, skull crushers
Thigh abduct 12, adduct max 16
Pect 130#, delts 90#, presses
Then to rec center. More bike 5 min, balance on bosu
Skip rope 80
V-ups 15, 8 pull-ups with 10# added wgt, wrist curls
Dumbbell presses, skull crushers
Thigh abduct 12, adduct max 16
Pect 130#, delts 90#, presses
3 PM
Skate Ski (Kingdom Valley) 50:00 [2] 5.11 km (9:47 / km) +61m 9:14 / km
Groomed with Bombi (carb linkage had disconnected).
Skied with Kenny and the girls after cutting an Xmas tree. Warm and slick, not bad.
Skied with Kenny and the girls after cutting an Xmas tree. Warm and slick, not bad.
Thursday Dec 22, 2016 #
3 PM
Skate Ski (Kingdom Valley) 56:00 [3] 8.21 km (6:49 / km) +73m 6:32 / km
An inch or two of new snow overnight. Temp warmed up, but still snow. Groomed up the hillside a little, but the snowmobile was laboring.
Skied lower trails. Surface soft and slow with the colder wax -- purple HF7.
Skied lower trails. Surface soft and slow with the colder wax -- purple HF7.
Wednesday Dec 21, 2016 #
7 PM
Skate Ski (Kingdom Valley) 59:29 [3] 10.47 km (5:41 / km) +96m 5:26 / km
Snow has nicely set up as 8" of transformed corn. Groomed over previous routes and added some more.
Firm and fast. Skate in the Fields and Pines.
No brace. Thigh is good but knee hurts some. Ice time.
Firm and fast. Skate in the Fields and Pines.
No brace. Thigh is good but knee hurts some. Ice time.
Tuesday Dec 20, 2016 #
8 AM
Note
PT: Ultra sound. Convinced therapist I need to activate some fast twitch muscles, so 8 min on the bike, hops onto a low step, same on small trampoline. ROM 112 deg, another good increase.
Sunday Dec 18, 2016 #
2 PM
Skate Ski (Craftsbury) 37:00 [3] 5.93 km (6:14 / km) +82m 5:50 / km
Temp shot up to freezing overnight and rain came down. Crummy drive up to Craftsbury to help with the day's races. Then skied a little late afternoon, by then weather had chilled.
Saturday Dec 17, 2016 #
11 AM
Note
Snowing today! 6" so far, total 12" om the ground.
2 PM
Skate Ski (Kingdom Valley) 1:03:00 [2] 6.5 km (9:42 / km) +111m 8:56 / km
Groomed with snowmobile and classic skied since the snow was so soft. Can ski everywhere once it's packed, plenty of cover. Will see whether freezing rain tomorrow messes it up, but the snow should be able to absorb a moderate amount of water.
Friday Dec 16, 2016 #
9 AM
Strength (Rec Center) 50:00 [3]
PT then to rec center for workout.
Stretch and bosu balance
Pull ups 8/10
Ski erg 2 x 500 easy pace @ 2:20
Leg ab/adductors
Squats 15# dumbbells
Presses & skull crushers 12# dumbbells
Delts 90#, Pecs 150#
Stationary bike, got over the top in a full cycle for first time, then a few minutes easy riding
V-ups, leg ups
Wrist curls 10#
Then to work 'til midnight
Stretch and bosu balance
Pull ups 8/10
Ski erg 2 x 500 easy pace @ 2:20
Leg ab/adductors
Squats 15# dumbbells
Presses & skull crushers 12# dumbbells
Delts 90#, Pecs 150#
Stationary bike, got over the top in a full cycle for first time, then a few minutes easy riding
V-ups, leg ups
Wrist curls 10#
Then to work 'til midnight
Tuesday Dec 13, 2016 #
4 PM
Skate Ski warm up/down (Craftsbury) 15:00 [3] 1.9 km (7:54 / km)
Working up north, so headed over to Craftsbury for late skiing.
Skate Ski race 25:02 [4] 5.25 km (4:46 / km)
Tues skate race. Route out to the biathlon range and back along the bottom of the hill, then up to the north end and in. More new snow, softly groomed. Had HF7 but HF8 might have run faster.
Monday Dec 12, 2016 #
Note
PT visit first thing. Leg in good shape after weekend workout. No loss of range of motion, in fact, an increase of 10 degrees after ultrasound today. Now up to 105, still another 20-30 to go.
Removed snowmobile carb, disassembled and cleaned. Back together and fired up nicely. Quite surprised at success. Got a loop in the fields thru 6" new snow groomed, but headlight burned out so stopped at that. Now Bombi needs work. Probably carb cleaning, too. Methanol is the curse of small engines.
Removed snowmobile carb, disassembled and cleaned. Back together and fired up nicely. Quite surprised at success. Got a loop in the fields thru 6" new snow groomed, but headlight burned out so stopped at that. Now Bombi needs work. Probably carb cleaning, too. Methanol is the curse of small engines.
C • Carb 3
Sunday Dec 11, 2016 #
10 AM
Skate Ski 2:00:00 [3] 16.17 km (7:25 / km)
Warm up then time trial. Two laps around 3 k course, including Moss hill, a nice steep climb from the race loop.
Then demo skiing on some of Zach's latest samples.
Thigh seems okay after doing all this with the brace, but knee sore on that leg. PT tomorrow; will see what his take is on my weekend exercise.
Then demo skiing on some of Zach's latest samples.
Thigh seems okay after doing all this with the brace, but knee sore on that leg. PT tomorrow; will see what his take is on my weekend exercise.
C • Skis 5
Saturday Dec 10, 2016 #
9 AM
Skate Ski (Craftsbury) 1:40:00 [3] 13.92 km (7:11 / km)
Colder today, a bit more snow. Relaxed skate skis with LF5. Ran okay although a little draggy.
Skating loops around Murphy's Field no pole and then just skiing. Could use more power in the L leg.
Skating loops around Murphy's Field no pole and then just skiing. Could use more power in the L leg.
12 PM
Note
Ice cream at lunch, life is better. Rewaxed with HF7 for more glide.
2 PM
Skate Ski 1:31:32 [3] 8.27 km (11:04 / km) +43m 10:47 / km
Skate. Speed loops around the upper field. Then downhill turns on Lemons Haunt.
4 PM
Strength 20:00 [3]
Stretching and then typical Ollie circuit exercises.
Skipped the step ups and lunges.
Skipped the step ups and lunges.
Friday Dec 9, 2016 #
Note
Eye on the Sky long range forecast is for continued cold Arctic weather until Xmas with moisture sucked in from the Pacific by the jet stream. That means more snow and winter storms for the next two weeks!
9 AM
Skate Ski (Craftsbury) 2:00:00 [3] 10.95 km (10:58 / km)
Masters training for weekend. Classic today,tried new (old) skis and found them a little stiff for kick. Drills and skiing around.
Fresh snow all morning, 6" new light powder. Trail conditions much better than expected, many opening under natural snow fall. Big guns blasting snow in the fields.
Leg okay but awkward with a brace.
Fresh snow all morning, 6" new light powder. Trail conditions much better than expected, many opening under natural snow fall. Big guns blasting snow in the fields.
Leg okay but awkward with a brace.
2 PM
Skate Ski 1:06:00 9.5 km (6:57 / km)
Warm up. Intervals 3 X 11 min loop.
Thursday Dec 8, 2016 #
12 PM
Note
PT. Range of motion much better, up to 95 degree flex after ultrasound.
5 PM
Skate Ski (Craftsbury ) 50:00 [3] 6.5 km (7:42 / km)
Masters training. Warm up, drills and cool down. Better/more snow than expected.
Tuesday Dec 6, 2016 #
Note
PT this morning. Okay to exercise, got to limit range of motion some. Will ski at race camp with brace.
Monday Dec 5, 2016 #
4 PM
Skate Ski 40:01 [2] 3.0 km (13:20 / km) +5m 13:14 / km
Snowed 3" overnight while I was doing some 3rd shift training up north. Couple hours for a nap and then out skiing in the field. Broke trail as neither the bombi (dead battery) nor snowmobile (old gas) wanted to start. Old time skiing in jeans and a sweatshirt. Brace on leg to limit flex, worked okay.
Saturday Dec 3, 2016 #
12 PM
Cross Training 30:00 [1]
Topped the apple trees again and shortened the pear tree by 15 feet. Should be able to reach the fruit now and the sun will get to the grapes.
5 PM
Strength (Rec Center) 46:00 [3]
Stretch, balance on bosu flat up, stork
Pull ups 14
Ski erg 1000 m mixing speeds every 30 sec
15# dumbbell presses and skull crushers
Pecs 150#, delts 100/90#
Leg adductor/abductor max/12
Leg curls 60#, bicep curls 50#
Russian twists 10#, V-ups, superman
Inclined crunches; leg-ups from dip frame w/10# wgt
Pull ups 14
Ski erg 1000 m mixing speeds every 30 sec
15# dumbbell presses and skull crushers
Pecs 150#, delts 100/90#
Leg adductor/abductor max/12
Leg curls 60#, bicep curls 50#
Russian twists 10#, V-ups, superman
Inclined crunches; leg-ups from dip frame w/10# wgt
Friday Dec 2, 2016 #
11 AM
Road Running 33:44 [2] 2.1 mi (16:03 / mi) +69m 14:34 / mi
Easy try at running. No speed no stumbles, nice excursion. Then late night working.