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Training Log Archive: kensr

In the 31 days ending Mar 31, 2018:

	activity	#	time	miles		km		+m	load
	Skate Ski	40	47:31:38	190.59	(14:58)	306.73	(9:18)	3596	6880.2
	Skiing	5	7:53:30	106.7	(4:26)	171.72	(2:45)	28724	1420.5
	Road Running	4	4:10:01	17.8	(14:03)	28.64	(8:44)	114	646.8
	Strength	3	2:02:00						336.0
	Stretching	8	1:04:00						24.0
	Stairway to Heaven	7	10						0.6
	Total	57	62:41:19	315.09		507.08		32435	9308.0
	[1-5]	52	61:45:19
averages - weight:162lbs

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Saturday Mar 31, 2018 #

10 AM

Skate Ski (Kingdom Valley) 45:41 [3] 3.39 mi (13:29 / mi) +197m 11:25 / mi

Froze over night, groomed first thing. Fields already soft, but hillside and Pines were still hard and needed breaking up. Then skied around to the Pines, up Stairway a couple times and on up past the Tea House.
Snow typical for spring, mix of slower in the sun and slick in the shade. All quite skiable.

Stairway to Heaven hills 2 [4]

Pushed hard, but snow was choppy so a little slower than goal.
4.04, 4.06

4 PM

Note

Set goals for April, the final month of my year of the extraordinary training initiative (YETI). Looking at another 50 hours of training, March was over 60. Being optimistic am targeting 100 km of xc skiing, which will depend on how fast the snow melts out. That's not enough to hit my goal of 1500 km, but still one of my best years. Also 30 hill intervals on Stairway to Heaven, either on skis or running. And 60 miles of running, not much, but much more than recent months, reflecting my reluctant switch from skiing to foot events.

Friday Mar 30, 2018 #

3 PM

Road Running 1:04:28 [3] 5.01 mi (12:52 / mi) +15m 12:45 / mi

Felt good to do some running again.

Strength (Rec center) 27:00 [3]

Stretch, lunges, dynadisc balance
11 pullups
Smith machine squats 50# x 15
Ab roll 5x off toes, 10x on knees w/25# on my back
Leg press 180# x 12, calf flex x 12; 90# x 12 deep knee flex

Thursday Mar 29, 2018 #

7 AM

Stretching 3:00 [0]

Quick leg stretch and then Kenny and I are off skiing on our own for the morning.

9 AM

Skiing (Okemo) 1:54:00 [3] 27.1 mi (4:12 / mi) +8610m 2:07 / mi

Early start with Kenny when lifts started. Better snow than yesterday thru lunch time and then a little mist moved in. Methodically ticked off the trails open until we got all except the easy ones from earlier in the week, and some knarly moguls and glades I declined to tackle.

C • All the lifts go the same s... 2

Wednesday Mar 28, 2018 #

10 AM

Skiing (Okemo) 1:32:00 [3] 18.5 mi (4:58 / mi) +4070m 2:57 / mi

Warm day, soft snow. Got really sluggish after lunch, stopped and got some F4 glide liquid wax, which helped a little. In the 50's by afternoon.

Tuesday Mar 27, 2018 #

7 AM

Stairway to Heaven 2 [3]

3.58, 3.58 Pushed hard on the second shot, but time continues the same.

Skate Ski (Kingdom Valley) 37:01 5.02 km (7:22 / km) +180m 6:15 / km

Another cold morning. Groomer just scuffed the surface enough for a little bite on the hill. Crust skiing good.

11 AM

Skiing (Okemo) 1:20:00 [3] 18.8 mi (4:15 / mi) +4880m 2:21 / mi

Skiing with Kenny and Eliza.

5 PM

Skate Ski 8:19 [2] 1.06 km (7:50 / km) +38m 6:38 / km

Afternoon try at skiing, but it was way too warm and mushy.

Monday Mar 26, 2018 #

7 AM

Skate Ski (Kingdom Valley ) 34:00 5.0 km (6:48 / km)

Early groom while frozen (15F). Then ski around and up hillside.

Stairway to Heaven 2 [5]

Frozen and much faster.
3.57, 3.58

10 AM

Skiing (Okemo) 1:34:30 [3] 22.6 mi (4:11 / mi) +6249m 2:15 / mi

More great skiing with Kenny and Samantha. Excellent snow, only slowed a little bit at the end of the day. We had most trails to ourselves.
As usual, just the downhill time and distance.

Sunday Mar 25, 2018 #

10 AM

Skiing (Okemo) 1:33:00 [3] 19.7 mi (4:43 / mi) +4916m 2:40 / mi

Downhill with Kenny and Eliza. Nice snow, only occasional lift waits. Toured all ends of the area. Eliza is skiing very well and is learning fast from Kenny.

4 PM

Skate Ski (Kingdom Valley) 30:30 [2] 4.2 km (7:16 / km) +104m 6:28 / km

Around trails, soft afternoon snow. Groomed the mush midway thru so we could ski better.

Stairway to Heaven 1 [2]

Mush. 5.12

Saturday Mar 24, 2018 #

10 AM

Skate Ski warm up/down 17:13 [3] 3.3 km (5:13 / km) +36m 4:57 / km

Skate Ski race (Craftsbury) 51:01 [4] 12.39 km (4:07 / km) +216m 3:47 / km

Spring Fling Skate race. Snow excellent, fast under LF7/HF7/FC78. Wax faster in the shade as temps hit the high 20's. Would have needed HF8 if I had done the second lap. As it was, felt fresh entire race after training in thin air at Tahoe for the past week and then taking 3 light days for recovery. Pretty much kept pace on the climbs up Sam's and Ruthies, but still need to go faster. Really glad I came up for this race, lots going on with the Super Tour people racing earlier.

C • Good job! 2

Skate Ski warm up/down 5:57 [2] 1.09 km (5:26 / km) +11m 5:10 / km

Friday Mar 23, 2018 #

7 AM

Stretching 5:00 [0]
weight:162lbs

Stretch. Then quick grooming while everything is frozen and picked up 2 jugs of sap.

2 PM

Skate Ski (Kingdom Valley) 23:39 [3] 3.01 km (7:52 / km) +109m 6:39 / km

Couple laps on soft snow. Skiing easy, trying to recover some freshness.

Stairway to Heaven hills 1 [2]

4.51

Thursday Mar 22, 2018 #

Note

Depth at snow stake 14". Full cover all trails.

3 PM

Road Running 1:22:19 [3] 6.01 mi (13:42 / mi) +100m 13:02 / mi

Too warm to ski this afternoon, so jogging pace around town.
Groomed all the trails this morning and they are in excellent shape.

Wednesday Mar 21, 2018 #

8 AM

Road Running (Glenshire ) 55:14 [2] 6.03 km (9:10 / km)

Mid 30’s, rain. Then the sun came thru so I did another loop.

10 AM

Stretching 5:00 [0]

Tuesday Mar 20, 2018 #

8 AM

Skate Ski (Prosser) 23:55 [3] 2.11 km (11:20 / km)

SkiO! Back to Prosser to ski the trails from Saturday. Frozen and fast. Extra tracks crossing area from other snowmobiles over the weekend. After a while could distinguish Greg’s wider tracks from the rest. Fun exercise on 3 maps.

11 AM

Skate Ski (Royal Gorge) 2:17:32 [3] 21.6 km (6:22 / km)

Up to Royal Gorge. Temp mid 30’s. Snow like slick squeaky plastic. Wax ok at first, but dragged as it got warmer. Out to Point Mariah then back by way of Kilborn Lake. Snowing lightly.
After lunch a short local ski, but by then it was misty rain.

Monday Mar 19, 2018 #

10 AM

Skate Ski (TD) 2:02:35 [3] 23.11 km (5:18 / km)

Back to TD. Snow set up and groomed well. Off to Euer Valley on hard fast corduroy. HF8 worked well as sun warmed the snow. Around the valley and High Noon/Paiute. Then Ruthie headed for lunch and I did another lap around Euer. Arms getting sore from lots of V1 and V2alt.

3 PM

Skate Ski 41:22 [3] 6.09 km (6:48 / km)

Short session after lunch. Up to Sundance Cabin and down Tumbleweed. Slow, warm snow. Climbed using legs and not arms so now they’re trashed, too.

Sunday Mar 18, 2018 #

7 AM

Stretching 12:00 [0]

11 AM

Skate Ski (Tahoe Donner ) 1:50:00 [3] 12.07 km (9:07 / km) +405m 7:48 / km

Perfectly clear day, temp in 20’s pushing 30. Upto Sundance Hut and then Crazy Horse to Drifter and the hut on top. Down along the ridge to Andromeda and Sundance.

3 PM

Skate Ski 1:30:00 [3] 12.8 km (7:02 / km)

Out again after lunch and time for Carol and Greg to ski. Down into Euer Valley. Coyote Hut and then Paiute. They changed the trails there and combined Paiute with Broken Spoke, which confused me with the extra distance. Managed to get back just at the 5:00 deadline. Heard the PistenBullys heading out to regroom everything before it freezes.

Saturday Mar 17, 2018 #

11 AM

Skate Ski (Glenshire ) 2:10:00 [1] 5.03 km (25:51 / km)

Bushwhacking thru knee deep fresh snow on a beautiful day. Fortunately Greg was bulldozing the first part and then followed day old snowmobile tracks for the rest.

4 PM

Skate Ski (Prosser) 1:12:00 [2] 3.7 km (19:28 / km)

Double poling around behind Greg as he packed skiO trails in 3’ of heavy powder.

Friday Mar 16, 2018 #

9 AM

Strength 30:00 [2]

An hour or so of shoveling Greg and Carol’s driveway. Got a good foot and still coming on. All highways in and out of Truckee closed by the storm. Big dump at higher elevations.

Stretching 11:00 [0]

Then some stretching to square out the back.

3 PM

Road Running (Glenshire ) 48:00 [2] 3.03 mi (15:51 / mi)

Run in remains of snowstorm, some slush.

Thursday Mar 15, 2018 #

10 AM

Skate Ski (Tahoe Donner) 1:45:00 [3] 11.8 km (8:54 / km)

Down around Euer Valley and the base trails. Snowing lightly, good conditions. Double poled all the way back up from Eurer, arm workout.

1 PM

Skate Ski (Tahoe Donner ) 1:30:00 [2] 9.25 km (9:44 / km)

Snowing pretty hard most of the afternoon. Ruthie working on classic technique and I was shoveling thru 3” of fresh snow on skate skis.

5 PM

Stretching 5:00 [0]

Wednesday Mar 14, 2018 #

3 PM

Skate Ski (Auburn Ski Club) 20:00 [2] 2.4 km (8:20 / km)

In from the East and made a short trip up to Auburn. Snowing pretty hard at the summit of Donner Pass. Cut it short before I got stuck there.

Tuesday Mar 13, 2018 #

5 PM

Note

Worked today. Collected sap later -- 7 gal overnight from 6 taps in a snowstorm.
Groomed fields and trail to Lollipop.

C • sap 5

6 PM

Skate Ski (Kingdom Valley) 31:48 [3] 3.48 km (9:09 / km) +111m 7:53 / km

Short after dinner ski in the dark. Very nice snow.

Snow stake at 20"

Stairway to Heaven hills 1 [2]

Monday Mar 12, 2018 #

8 AM

Note

Got to get caught up on sugaring. Running 16 gal thru reverse osmosis to eliminate 2/3 of the water, then will boil. Haven't checked the trees yet, but surely those jugs are overflowing after a week.

4 PM

Skate Ski 34:44 [2] 3.22 km (10:47 / km) +92m 9:27 / km

Simple grooming to get out and collect maple sap, then up the hillside.
Skiing was on soft high moisture snow from last week's storm.

Depth at snow stake 16"

Stairway to Heaven hills 1 [3]

6 PM

Stretching 15:00 [0]

Strength (Exercise class) 1:05:00 [3]

Mostly machines, higher wgt, 12 reps arms, legs, core.

Afterward 10 pullups; ab roller 15x with 25# extra wgt.

Sunday Mar 11, 2018 #

7 AM

Skate Ski 51:56 [3] 8.26 km (6:17 / km) +160m 5:44 / km

Morning ski with Greg up Sams and back on Ruthies.

11 AM

Skate Ski 1:07:35 [3] 9.25 km (7:18 / km) +116m 6:52 / km

Playing on some narrow tracks and then out to Max's and back via Hosmer Point and the lake.

Saturday Mar 10, 2018 #

6 AM

Skate Ski 1:03:00 [2] 4.18 km (15:03 / km) +70m 13:53 / km

Setting stands and boxes. Nice conditions!

11 AM

Skate Ski 47:02 [2] 3.83 km (12:17 / km) +76m 11:11 / km

Watching open relay.

2 PM

Skate Ski 1:35:41 [3] 10.62 km (9:00 / km) +198m 8:14 / km

Across Creek Rd around sugar bush and down into Bowen's narrow trails.

Friday Mar 9, 2018 #

5 AM

Skate Ski 2:22:00 [3] 10.11 km (14:03 / km) +135m 13:10 / km

Setting control boxes.

12 PM

Skate Ski 1:24:00 [2] 9.82 km (8:33 / km) +195m 7:47 / km

Checking some controls and then leisurely touring.

Thursday Mar 8, 2018 #

7 AM

Stretching 8:00 [3]

Arms and legs. Snowing hard.

10 AM

Skate Ski 40:00 [2] 4.3 km (9:19 / km) +92m 8:25 / km

Over in the model area. New snow, nice to have fresh cover. Slow skiing.

6 PM

Skate Ski 1:10:00 [2] 3.0 km (23:20 / km)

Setting control stands with Alex.

8 PM

Skate Ski 1:30:00 [2] 6.0 km (15:00 / km)

Setting more controls, night skiO.

Wednesday Mar 7, 2018 #

6 AM

Skate Ski (Craftsbury) 1:18:07 [2] 6.13 km (12:44 / km) +116m 11:38 / km

Setting boxes.

3 PM

Skate Ski 1:13:41 [2] 5.31 km (13:52 / km) +98m 12:42 / km

Picking up boxes and stands.

Skate Ski 24:19 [3] 5.26 km (4:37 / km) +102m 4:13 / km

Nice fun ski with Boris around the main trails, hard corduroy surface.

Tuesday Mar 6, 2018 #

6 AM

Skate Ski (Craftsbury) 1:15:12 [2] 5.71 km (13:10 / km) +88m 12:13 / km

Setting boxes.

Skate Ski race 32:46 [4] 5.87 km (5:35 / km) +109m 5:06 / km

Forerunning course.

4 PM

Skate Ski 55:00 [2] 4.0 km (13:45 / km)

Skiing sweep for Tuesday night skiO.

6 PM

Skate Ski 35:00 [2] 2.0 km (17:30 / km)

Night control pickup.

Sunday Mar 4, 2018 #

Event: World Cup and World Masters SkiO Championships

8 AM

Skate Ski (Masters training interval) 1:02:00 11.43 km (5:26 / km) +140m 5:07 / km

11 AM

Skate Ski 27:23 [4] 4.44 km (6:10 / km) +84m 5:38 / km

Skate Ski 23:31 [4] 4.17 km (5:39 / km) +62m 5:15 / km

Skate Ski 31:50 [4] 4.2 km (7:35 / km) +95m 6:48 / km

4 PM

Skate Ski 26:55 [2] 4.14 km (6:30 / km) +63m 6:03 / km

Saturday Mar 3, 2018 #

Skate Ski (Craftsbury ) 3:00:00 [1] 13.0 km (13:51 / km)

Touring

Thursday Mar 1, 2018 #

10 AM

Skate Ski (Craftsbury) 1:52:23 [1] 4.51 km (24:56 / km) +99m 22:28 / km

Touring

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