Training Archive: kadleyIn the 31 days ending 2008-01-31:
| [csv] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||
| T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | ||||||||||||||||||||||||
Thursday Jan 31 | ||
| X-C Skiing warm up/down 10:00 [1]1 km (10:00 / km) | |
| X-C Skiing race (Tahoe XC) 1:37:00 [4]20.7 km (4:41 / km) | |
| Another nice racing day -- just in time as the wind and snow moved in as soon as we finished. Nice venue, rolling terrain with long moderate climbs. I was first out on blue, but the crossovers were tracked, so I didn't have to pack them like Greg did yesterday.
Wax ran better, but not superlively. Changed to HF7 with FC1 for temps in the high 20's. Didn't feel drag; just weren't really hot. Had very slight structure. Might have been more aggressive on that. Bought a Toko riller as I liked Alex's in Swz much better than my Swix and need to lean on it a bit. Clean navigation; stayed close to Greg, but he still got me by 10 min. | ||
Wednesday Jan 30 | ||
| X-C Skiing warm up/down (Tahoe Donner) 1:15:00 [2]7 km (10:43 / km) | |
| Packing out some crossover trails before the ski-o; warm up and then cool down picking up controls. | ||
| X-C Skiing race (Tahoe Donner) 1:28:00 [4]13.8 km (6:23 / km) | |
| Blue. Several trips up and down the mountain. Bushwacking across a few trails broken by Greg. They moved one control due to avalanche hazard, but didn't change the control code on my map. Added an extra km looking for the right control before I figured out their error and climbed back up the trail to one I had passed some time earlier.
Weather beautiful -- sunny, high 20's, no wind. More snow for tomorrow, however. | ||
Tuesday Jan 29 | ||
| X-C Skiing (Royal Gorge) 1:10:00 [3]10 km (7:00 / km) | |
| Heavy snow overnight; groomers out. But trails had several inches drifted onto them within an hour or so. Got progressively deeper until everthing had 4--5" by lunch time.
The smart people were classic skiing, but we didn't have that option. Went in with a plan to follow right behind the groomers in the PM so we good get some decent skating. | ||
| X-C Skiing (Royal Gorge) 1:00:00 [3]6 km (10:00 / km) | |
| At lunch, Randy found out the groomers had quit for the day because of the continuing snowfall and high winds. Everything drifted as soon as it was groomed. Made sense for them, but kind of left us with very crappy trail conditions for the afternoon. Did one 3.5 km loop that felt like 10 km in 6" new snow, and then found a short beginner loop next to the lodge and just skied in circles for a while to pack it in.
Got a chance to practice the one-ski-double-pole-skate-hop up a snowmobile track, and that was fun, if exhausting. Tomorrow is the first ski-o race at Tahoe Donner. This should be interesting, as the upper trails are very exposed and no doubt are buried in several feet of new snow. Hope the courses are adjusted for conditions or racers will have a difficult day. | ||
Monday Jan 28 | ||
| X-C Skiing (Tahoe Donner) 1:30:00 [3]14 km (6:26 / km) | |
| Morning plowing thru 3" falling snow on top of 12" that was sort of packed after falling last night. Made for pretty soft conditions and a lot of work. Kept chasing after the groomer, but the new snow built up really fast. | ||
| X-C Skiing (Tahoe Donner) 1:00:00 [3]10 km (6:00 / km) | |
| After lunch, more people had been out and the trails didn't punch thru as often. Found a section the Piston Bully had travelled without grooming, so we just skied his 4' tread tracks. Made for good Euro ski-o practice. Greg taught me the one-ski-double-pole-skate-hop he and Alex figured out watching the Swiss last week. Very fast and very physical on narrow trails. Will practice this some more. | ||
Sunday Jan 27 | ||
| X-C Skiing (Tahoe XC) 1:19:00 [3]15 km (5:16 / km) | |
| In California for ski-o races later this week. Greg want to do a 30 km race today, so we headed over to Tahoe XC for the race. Last night's dump forced them to cut the race in half, and make it a loop instead of point-to-point.
I declined to enter the race, since I was not acclimatized to the altitude, had only 3 hours sleep and a case of the plague. Went out for a ski anyway, and the best thing packed was the race trail. Followed that around until it only made sense to do the whole thing. | ||
| C • travel diseases 2 | ||
| X-C Skiing (Tahoe XC) 30:00 [3]5 km (6:00 / km) | |
| Cool down with Greg after the race and lunch, working our way back to the car.
Lots more snow here than last year. | ||
Friday Jan 25 | ||
| X-C Skiing (Kingdom Valley Trails) 40:00 | |
| weight:163lbs | ||
| Groomed once to loosen the frozen granular, and then skied on a smooth and fast surface. Did one long interval (4.04 lap) and then series of sprints on uphill and then downhill sections. Felt okay, but didn't want to do more than the 10k.
Cookies gone and wgt down into the upper target range. | ||
Thursday Jan 24 | ||
| X-C Skiing (Kingdom Valley Trails) 37:30 [3]8.1 km (4:38 / km) | |
| Working on a chest cold, but decided I wanted to ski more than I wanted to rest. So went out after dark, rewaxing for the colder 15F temp. Yesterday's grooming left a smooth surface, but it had set up pretty firm. Good workout. Trying to force a lower body position with more knee bend. Have no idea if it's good form, but feels like I get more leg thrust. | ||
Wednesday Jan 23 | ||
| Note | |
| Finally got a chance to groom the trails. Got about 6" fresh snow and a bit of crust on top of 10" solid granular base while I was gone. Busted this up nicely. Actually ran the groomer up Pook's Plunge. Will ski it this pm.
Have to figure how to groom some narrow 4' tracks per ski-o. Will drag tires like they used at S-chanf, but need a skinny power unit. Maybe snowshoes? . | ||
| C • Will need photos of this... 2 | ||
| Note | |
| Following the races at Engadin, more points to work on:
Technique -- skiing very narrow trails, 4' wide, skating and double poling up, coming down in control. Also, ski-o requires fast decision making, as you can zip by your desired interesection quite quickly. So this says sprint races would be useful. Haven't had any interest in these to date, but will include them this year. . | ||
| X-C Skiing (Mt Tabor Rd) 56:00 [3]12 km (4:40 / km) | |
| Had everything groomed and then got a call from Tom D to ski Mt Tabor. So went out there instead. Road was hard packed by snowmobiles, but not groomed. So surface had rolling undulations that made me seasick after a while. Also had wax that was too warm for temps in the teens; not much glide. Fun, but home trails might have been better.
Fighting a cold or some other plague from the plane ride home. All sorts of people were coughing the whole time. | ||
| C • People sneezing on planes 2 | ||
Saturday Jan 19 | ||
| X-C Skiing warm up/down 10:00 [3]1.5 km (6:40 / km) | |
| X-C Skiing race (Engadin Switz) 1:02:23 [5]**** 10.1 km (6:11 / km) | |
| 19c | ||
| Open Relay. Ran with Scott Pleban and Alan Oprsal. Probably my best run, as I kept getting more comfortable on the narrow trails and skied harder. One faceplant into deep snow and a bad route choice cost a couple minutes. Great fun overall. | ||
Friday Jan 18 | ||
| X-C Skiing warm up/down 10:00 [3]1.5 km (6:40 / km) | |
| X-C Skiing race (WMOC middle) 1:03:00 [5]**** 9.7 km (6:30 / km) | |
| 16c | ||
| Not much difference in length, but a lot less climb. Used my rock skis today, so felt comfortable skiing more aggressively. Wasn't worried about snapping them against a tree -- like Scott did on Wednesday. Better terrain on E side of river. Flatter and more complex network of smaller trails. | ||
Thursday Jan 17 | ||
| X-C Skiing (Engadin Switz) 35:00 [3]8.6 km (4:04 / km) | |
| Off day. Skied the Engadin race trail up towards St Moritz. Relaxing way to loosen up. | ||
| Note | |
| Took an excursion up the tramway on Muottas Muragl. Clear, sunny day with beautiful views from the top of the mountain. Got a wooden sled and rode back down the 4.2 km/ 700m drop trail to the bottom. Greg and I on one sled with Alex and Sharon Crawford on another -- what a hoot! | ||
Wednesday Jan 16 | ||
| X-C Skiing warm up/down 40:00 [5]3.4 km (11:46 / km) | |
| X-C Skiing race (WMOC long) 1:22:00 [5]*** 10.1 km (8:07 / km) | |
| 19c | ||
| Lots of climb -- including a couple really steep herringbone headwalls. Also crazy descents thru the woods on the narrow trails -- typically groomed 4' wide with t-bone intersections. If you go off the trail, the unpacked snow is about a meter deep and just swallows you up. So skied conservatively and held back a lot. Shows in results. Have to be aggressive to get anywhere in this. | ||
| C • Swiss skiing... 1 | ||
Tuesday Jan 15 | ||
| X-C Skiing warm up/down (Engadin Switz) 7:00 [3]1.2 km (5:50 / km) | |
| Warmup before the sprint. | ||
| X-C Skiing race (Engadin Switz) 36:00 [5]*** 4.6 km (7:50 / km) | |
| 17c | ||
| Open sprint race. lots of short, fast legs. Route choice. Crash on a plunge to the first control -- great start! | ||
Monday Jan 14 | ||
| X-C Skiing (Engadin Switz) 1:20:00 [3]10 km (8:00 / km) | |
| WMoc model event. Checking out the network of sample trails and controls. Typical dashed line trails are 4' wide, okay across the hills, but tough going up or down. | ||
Sunday Jan 13 | ||
| X-C Skiing (Engadin Switz) 23:00 [3]4 km (5:45 / km) | |
| In Switzerland for the WMOC ski-o races. Arrived late afternoon with Greg and Alex Jospe and went for a night ski on the marathon race trail past S-chanf village. | ||
Friday Jan 11 | ||
| Weight Training 20:00 [3] | |
| Planks, pushups, pullups, dips | ||
| Note | |
| Still adequate snow left, now that the thaw is finished -- about 10" of frozen granular. Will leave it until I get back from Switz; expect by then we'll have piles of fresh stuff on top! | ||
Tuesday Jan 8 | ||
| Weight Training 20:00 [3] | |
| Planks, pushups, dips, pullups | ||
Sunday Jan 6 | ||
| X-C Skiing warm up/down (Bogburn) 42:00 [3]5.8 km (7:14 / km) | |
| Classic. Early season CSU sponsored race in Pomfret, VT. Temp warming during day; got into solid mid-thirties. Trying different kick waxes -- VR60. slipping, VR65, just marginal. Then borrowed some universal silver klister from the Swix rep (forgot my klister box) and that worked well. Had HF8 and FC1 fluoro for glide. | ||
| X-C Skiing race (Bogburn) 1:03:38 [5]12.2 km (5:13 / km) | |
| On the course, the kick worked well, but probably extended it too deep across the kick zone. Ended up with really crappy glide. Very slow on the flats, no life in the skis. Probably needed have used more structure, too, as the track got glazed and almost saturated. Could feel the "sucking" on the bottom of the skis.
Not a great race day. Splits 32.57/30.41 -- second lap shorter. | ||
| Road Running (Cummings Rd +) 30:51 [3]2.8 mi (11:01 / mi) | |
| Got home and needed to unwind, so took Casey out for the first run in a month. | ||
Saturday Jan 5 | ||
| X-C Skiing (Woodstock XC) 1:25:00 [3]15.2 km (5:36 / km) | |
| Laps around the golf course and a bit into the trails up the hillside. Ruthie was skating today, so we stayed off the steeper sections. Most was on the very flat and open fairways down below. These are groomed wide and dead flat. Easy to really cruise; good place to practice max speed on open terrain -- nice 3km loop. | ||
Friday Jan 4 | ||
| X-C Skiing (Viking XC) 1:40:00 [3]16.5 km (6:04 / km) | |
| Western trails groomed solid; those across the road were very soft and not yet fully groomed from Tuesday's storm. So going was slow and still pretty cold, despite rumors of hitting the 20's today. | ||
Thursday Jan 3 | ||
| X-C Skiing (Kingdom Valley Trails) 1:09:00 [3]8.2 km (8:25 / km) | |
| Classic. Even colder tonight: -2F and dropping. Snow slow with not much glide. Up past end of logging road and around Pines.
. | ||
| Note | |
| Summary for 2007 (2006) Goal 2008
XC Ski (season): 865km (1217km) 1200km Running: 498mi (519) 600 O-competition: 225mi (127) 200 Biking: 407mi (1666) 500 Roller skiing: 223mi (0) 500 Wgts: 19x (33x) 40x Adventure races: 6 (0) 5 Rogaines: 4 (2) 3 Ski races: 2 (4) 3 Ski-O: 9 (2) 10 Training hours: 452 (404) 500 Notes -- skiing was off last season due to poor snow in December and January and a late start to training. This season has started strong and bodes well for hitting the goal. Running over the past two years is off due to a loss of emphasis and maybe boredom. Unfortunately, this has impacted speed significantly and will work to build the numbers back up. Biking was high in 2006 with all the prep for RAAM. In 2007, bike time was shifted over to roller skiing, entirely new for me. This will continue in 2008, with maybe a few more bike rides than last year. Strength training, either with weights or floor exercises, is back in the program for the coming year. Wall wgts for ski double poling, planks for core abdomen strength, are prime targets. A lot of the o-competion miles was in rogaines and adventure races. I classify this as junk competition, as the pace is way off the intensity of normal o-races. So it's really more extended training time, rather than race pace. Will probably do a couple fewer of each this year; but these will include the world rogaine champs in the fall. For speed, will spend more time at the track. Also again on the hills. Goal: increase vdot by 5 pts (gasp). This is really getting it back where it was two years ago. Ski competition this year: Bogburn (12km), Birkie (51), Lake Placid (50) Ski-O: World Masters, Sierra, Western Canada | ||
Wednesday Jan 2 | ||
| X-C Skiing (Kingdom Valley Trails) 1:02:00 [3]6.7 km (9:15 / km) | |
| Classic. Cold tonight, around 7F. Skied mostly in the Pines and up the logging road to stay out of the breeze. Trails not packed over there yesterday, so had 6" very dry powder over the packed base. Smooth and quiet, nice easy skiing, even coming down the hillside. | ||
Tuesday Jan 1 | ||
| X-C Skiing warm up/down (Kingdom Valley Trails) 6:20 [3]1 km (6:20 / km) | |
| X-C Skiing (Ski-O) 18:20 [3]1.7 km (10:47 / km) | |
| Greg set up ski-o in the Pines with lots of narrow snowshoe trails. Scrambling up and down the slopes, around trees, over stone walls. Two laps with a map exchange. | ||
| X-C Skiing (Ski-O) 7:14 [3]0.8 km (9:02 / km) | |
| Did second ski-o map again; ran controls backwards. | ||
| X-C Skiing warm up/down 27:30 [3]4.3 km (6:24 / km) | |
| Out to the end of the logging road, plus a few easy laps on freshly groomed trails. Started snowing really hard. | ||
| X-C Skiing 1:16:00 [3]11.1 km (6:51 / km) | |
| Classic. Dropped Greg off for a bus ride down to catch a flight back to LA. Then groomed the new snow (6") with a classic track down the middle. Skied a bunch of laps as it got dark; used the new Atlas Devices light.
Classic felt good as it was a switch to different muscles. Have strained a tendon/muscle under my L tricep from all the skate poling. Classic also uses lots of poling, but is more linear and doesn't put the same torque on my arm. A day or two of light workouts ought to get things back on track. | ||