Sunday Dec 31 |
 | X-C Skiing race (Garnet Hill) 1:43:00 [4]15.5 km (6:39 / km) | |
| |
| Ski-O race at Garnet Hill. Cover thin, but adequate in most areas. Couple ungroomed trails had lurking obstacles. Glad I used my confirmed rock skis.
Straight line course was 10.5 km, but route on trails was about 15 km. Good run except the GO control. Lost 10 minutes looking for the control at the "O" part of "GO" code printed on the map next to the real (but fainter) control circle.
Ran into Greg Balter and Sergei, but I think they decided not to race.
Thanks Aims for setting this up! |
Saturday Dec 30 |
| X-C Skiing (Kingdom Valley - classic) 1:40:00 [2]11 km (9:05 / km) | |
| |
| Skimming over 3" new snow. Groomed grass; fortunately have cleared almost all the rocks from the fields. Definitely need a bit more, but this is a start. |
Friday Dec 29 |
| X-C Skiing (Grafton Ponds Ski Area) 2:00:00 [3]25 km (4:48 / km) | |
| |
| With crew at Grafton. Manmade snow on a half km loop. Lots of loops (50). Good day for working on technique and drills. |
| Trail Running (Dailly hill run) 13:00 [3]1.0 mi (13:00 / mi) +100m 6:10 / km | |
| |
| Not my idea, but Dan and Kate wanted a run after skiing, so off we went. |
Thursday Dec 28 |
| Trail Running (Putney Mtn) 2:30:00 [3]10.3 mi (14:33 / mi) | |
| |
| Trail run with Greg, Dan and Casey from Putney Mtn parking over summit and on to the Pinnacle. Back via the West Cliff Trail. |
| Trail Running (Dailly hill run) 13:40 [3]1.0 mi (13:40 / mi) +100m 6:29 / km | |
| |
| By myself after trail run. Not too much enthusiasm for this workout. |
Wednesday Dec 27 |
| Trail Running (Dailly hill run) 10:56 [3]1.0 mi (10:56 / mi) +100m 5:11 / km | |
| |
| |
Tuesday Dec 26 |
| X-C Skiing (KVN - skate) 30:00 [2]3 km (10:00 / km) | |
| |
| 1" heavy wet snow. Enough to slick the grass for some rock ski skating. Ten laps around the north field. Maybe more coming later today; in any case, as much snow as we've had all season. |
| Road Running (Cummings Rd +) 29:26 [3]3.0 mi (9:49 / mi) | |
| |
| O-shoes in the snow shlop on Cummings Rd. |
| Trail Running (Dailly hill run) 12:57 [3]1.0 mi (12:57 / mi) +100m 6:08 / km | |
| |
| Up the snow goo and a bit of mud from yesterdays trail work. Good to have o-shoes for traction. |
Monday Dec 25 |
| Road Running (Cummings Rd +) 24:51 [3]3.0 mi (8:17 / mi) | |
| |
| Run with full crew: Kenny, Greg, Dan and Casey! |
| Trail Running (Dailly hill run) 10:41 [3]1.0 mi (10:40 / mi) +100m 5:04 / km | |
| |
| |
Sunday Dec 24 |
| Road Running (Cummings Rd +) 27:03 [3]3.0 mi (9:00 / mi) | |
| |
| With Dan and Casey today. Relaxing after Dan flipped the tractor and popped a tire. |
| Trail Running (Dailly hill run) 11:18 [3]1.0 mi (11:17 / mi) +100m 5:21 / km | |
| |
| |
Saturday Dec 23 |
| Road Running (Cummings Rd +) 28:00 [3]3.0 mi (9:20 / mi) | |
| |
| Easy run with Kenny and Casey. |
| Trail Running (Dailly hill run) 11:01 [3]1.0 mi (11:01 / mi) +100m 5:13 / km | |
| |
| Bit slippery coming down due to rain. |
Friday Dec 22 |
| Road Running (Cummings Rd +) 31:30 [2]3.0 mi (10:29 / mi) | |
| |
| |
| Trail Running (Dailly hill run) 13:30 [3]1.0 mi (13:29 / mi) +100m 6:24 / km | |
| |
| Easy run in sprinkling rain. |
Thursday Dec 21 |
| Weight Training 30:00 [4] | |
| |
| Changed workout: 1 set x 60 reps each exercise, with pause every 20 reps |
Wednesday Dec 20 |
| Trail Running (Dailly hill run) 11:02 [4]1.0 mi (11:01 / mi) +100m 5:14 / km | |
| |
| |
| Road Running (Cummings Rd +) 26:36 [3]3.0 mi (8:52 / mi) | |
| |
| |
Tuesday Dec 19 |
| Weight Training 30:00 [4] | |
| |
| Arms, core, legs 3 sets x 20 |
| Road Running (Chester via PO+) 59:00 [3]6.0 mi (9:50 / mi) | |
| |
| |
| Trail Running (Dailly hill run) 11:32 [3]1.0 mi (11:32 / mi) +100m 5:28 / km | |
| |
| |
Monday Dec 18 |
| Road Running (Cummings Rd +) 27:36 [3]3.0 mi (9:12 / mi) | |
| |
| Good run with Casey. Pushing towards a threshold pace, but she didn't want to move that fast. |
| Trail Running (Dailly hill run) 11:23 [3]1.0 mi (11:22 / mi) +100m 5:24 / km | |
| |
| Another brisk pace in the dark. Easier, as she was off leash. |
Sunday Dec 17 |
| Cross Training 2:00:00 [2] | |
| |
| Cutting, hauling firewood for next year. Burning two brush piles in field plus lots of limbs lying around. More winter cleanup waiting for snow to arrive. |
| |
| C • ...waiting for snow to arrive 3 |
| Cross Training (Dailly hill run) 12:30 [3]1.0 mi (12:29 / mi) +100m 5:56 / km | |
| |
| |
Saturday Dec 16 |
| Road Running (Cummings Rd +) 30:00 [3]3.0 mi (10:00 / mi) | |
| |
| Morning run with Ruthie and Casey. |
| Trail Running (Dailly hill run) 11:06 [3]1.0 mi (11:06 / mi) +100m 5:16 / km | |
| |
| |
| Hiking (Chester Town Forest) 2:00:00 [2]3.0 mi (39:59 / mi) +180m 20:57 / km | |
| |
| Initial field survey with conservation committee up east side of property. Lots of terrain feaures and small rock faces. Some very open forest, some sections of briars. Plan is to cut a few hiking trails through the 500 acres. Also receptive to an o-map. |
Friday Dec 15 |
| Track workout intervals 26:00 [4]3.0 mi (8:39 / mi) | |
| |
| Interval workout 4 x 800 at I target of 3:45. Scattered around target, but mostly felt sluggish:
Too much food at Xmas luncheon + track work = bad plan |
| Trail Running (Dailly hill run) 15:50 [3]1.0 mi (15:49 / mi) +100m 7:30 / km | |
| |
| Gee, going up the hill wasn't much better! |
Thursday Dec 14 |
| Road Running (Cummings Rd +) 32:20 [2]3.0 mi (10:46 / mi) | |
| |
| Morning recovery run. Casey off at day camp. |
| Trail Running (Dailly hill run) 15:30 [3]1.0 mi (15:30 / mi) +100m 7:21 / km | |
| |
| |
Wednesday Dec 13 |
| Weight Training 40:00 [3] | |
| |
| Usual 3 sets of arms, legs, core strength exercises.
Following training camp, adjusted wall wgts for more downward thrust. Now more ceiling wgts than wall wgts. Hard, sharp, downward impulse. |
Monday Dec 11 |
| Road Running (Cummings Rd +) 27:24 [3]3.0 mi (9:08 / mi) | |
| |
| |
| Trail Running (Dailly hill run) 10:49 [4]1.0 mi (10:48 / mi) +100m 5:08 / km | |
| |
| Lunch time run with Casey. Ground has frozen up and is ready for snow! |
Sunday Dec 10 |
| X-C Skiing (Skate - Rangeley Tng Camp) 1:30:00 [3]5 km (18:00 / km) | |
| |
| Back at Saddleback. Much more natural and man-made cover. Hill training up and down the main slope. Also slaloms and figure 8's. |
| X-C Skiing (Skate - Rangeley) 1:30:00 [3]20 km (4:30 / km) | |
| |
| Done with camp, but more skiing at Rangeley Lakes. Great coaching staff -- the team coaches from Colby and Bates, plus Dick Taylor, former national coach.
Glad to report shoulder checked out okay with all the skiing. A few sore muscles, but structure appears sound. |
Saturday Dec 9 |
| X-C Skiing (Skate - Rangeley Tng Camp) 2:00:00 [3]5 km (24:00 / km) | |
| |
| Skate drills for V2 and V2 Alternate. Video taping. |
| X-C Skiing (Skate - Rangeley Tng Camp) 2:00:00 [3]30 km (4:00 / km) | |
| |
| Free skating practice at Rangeley Lakes XC. |
Friday Dec 8 |
| X-C Skiing (Classic - Rangeley Trng C) 1:30:00 [2]5 km (18:00 / km) | |
| |
| Morning session - back at Saddleback. Got 8" natural snow overnight, so xc trails groomed for skiing in the afternoon.
Basic drills and video taping. |
| X-C Skiing (Classic - Rangeley Trng C) 2:00:00 [3]15 km (8:00 / km) | |
| |
| Afternoon - Rangeley Lakes XC center. Able to set tracks on a 2 km section of trail. Enough for more drills and practice time. |
Thursday Dec 7 |
| X-C Skiing (Skate - Rangeley Training) 2:00:00 [2]5 km (24:00 / km) | |
| |
| Training camp in northern Maine. Minimal natural cover, so camp started at Saddleback ski area and we skied on man-made snow around the base lodge.
|
Wednesday Dec 6 |
| Hiking (Mt Elmore) 2:00:00 [2]5.0 mi (24:00 / mi) +450m 11:39 / km | |
| |
| Hike with Hugus' up Elmore NE of Stowe. Overcast, chilly day. Light snow cover on ground, icy sections of trail. Good view from summit fire tower, although too windy and cold to venture to top of stairway. |
Tuesday Dec 5 |
| Trail Running (Dailly hill run) 12:00 [3]1.0 mi (11:59 / mi) +100m 5:41 / km | |
| |
| |
Sunday Dec 3 |
| O-course Training (Chester Town Forest) 1:00:00 [1]6 km (10:00 / km) | |
| |
| Field check map of town forest. Running some sections I had covered previously. 4 hours. |
| Trail Running (Dailly hill run) 11:36 [3]1.0 mi (11:36 / mi) +100m 5:30 / km | |
| |
| Used o-shoes I was wearing for field check. Much better traction on the slippery section of the descent. |
Saturday Dec 2 |
| Cross Training 1:00:00 [3] | |
| |
| Lots of cutting and hauling firewood. Also headed up the logging road with shovel and pruners to clean up that section of trail. Removed recent blowdown and some good sized rocks that are bubbling up through the surface. Working on the waterbars, too. |
Friday Dec 1 |
| Track workout warm up/down 12:00 [1]1.0 mi (11:59 / mi) | |
| |
| |
| Track workout tempo (5K threshold) 25:06 [4]5 km (5:01 / km) | |
| |
| Thought about doing a 5k race in Northampton on Saturday. Then figured, why drive 3 hours and freeze my but for 20 minutes, when I can do it right here in the nice cool rain? So went to the track and got drenched, but enjoyed it anyway. Certainly slower than if I had some competion. Also know the distance is exact. |
| Trail Running (Dailly hill run) 15:44 [3]1.0 mi (15:44 / mi) +100m 7:28 / km | |
| |
| Came home and Casey wanted some exercise in the rain. So headed up the hill for a slow run. |