Jason Training Update – Week of Jan 18

Wednesday, January 27, 2010

Monday – 25 min run

 

Tuesday – 1550 yard swim

 

Wednesday – OFF

 

Thursday – 25 min run

 

Friday – 1650 yard swim

 

Saturday – Snowboarding at Killington.  35,000 vertical/64 miles distance.

 

Sunday – OFF

 

Week Summary

Swim – 3200 yards

Bike – 0

Run – 50 min

Other – 35,000 vertical/64 miles distance of snowboarding

 

 

Snowboarding report:

I’ll keep it simple and let the pictures speak for themselves.  Great day at Killington.  Bluebird conditions.  Temperatures in the high 20’s and no wind.  For a weekend, a pretty small crowd.  Snow was excellent – groomed runs were nice packed powder with some freshies on ungroomed trails.  Woods had a few powder stashes available.

 

Elevation profile and overhead map

Snowboarding Killington - Killington, VT 1-23-2010, Elevation - TimeTop

 

Parked in the Bear lot, as the Skyeship gondola was on hold at 8am for a hydraulic issue, which was fixed within an hour.  Snowmaking in progress on Outer Limits.

DSCF2367

 

First couple of runs were Wildfire and a trip thru the Stash – the natural terrain park.  This was cut 2 years ago using the old 4 Way and Frostline trails off of Skye Peak and then linked to the old Bear Claw trail.  No pics of the Stash, but as you can see the new path on Google Earth which does not reflect the recent trail changes.  Pic from the top of Skye Peak early in the morning.

Skye Peak Changes DSCF2369

 

After a few more laps off the new Skye Peak Express, and then it was over to the Superstar pod via Skyelark.  Did several new trails today.  Here I did Nivis Walk and a groomed Superstar.  Shots from Nivis Walk looking west and toward Pico.

DSCF2372DSCF2373

 

Then it was off to the K1 gondola.  I saw some snowmaking in progress on Double Dipper.  Last year I rode it with no problem so figured I’d give it a shot.  Disaster.  Couldn’t seem to get it together and the steep section was quick changes between wet snow and scraped off moguls.  From there moved over toward Snowden to give Patsy’s trees a try.  Never done these before as it always looked tight at the official entrances.  However, I spotted some other entrances and found it opened up significantly further into the trees.  Found many powder stashes in here.  Here were my lines and a few shots:

 

PatsysDSCF2375DSCF2377DSCF2378DSCF2379DSCF2384DSCF2383DSCF2385

 

After an early lunch sampled the Ramshead woods off of Swirl which have even more widely spaced trees and surprisingly even more powder available.  Even better, you can link the run to the small/medium feature terrain park on Timberline.  Hit some nice jumps which actually had a transition to the landing zone – by far the biggest I have attempted (although still relatively small).  Pic from the top of Swirl looking down the trail, back at the abandoned top of old Ramshead, and across at Superstar.

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Here is a shot of the basin with the path of the runs:

Snowden Ramshead

Did a few runs off the Snowden triple, including Racer’s Edge which I had never done before.  View of Conclusion from the triple, and a shot of the Peak from Killilink.

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Starting to get a little tired at this point so it was time to switch to some more cruising type runs. Took a spin on Solitude which was groomed and actually somewhat fast in places.  Then some runs on Bear Tracks, Bear Cub, Great Eastern, Home Stretch, Launchpad, Northway, Cruise Control, Bearly and Bear Claw.

 

View of Peak from Solitude and South Peak Quad:

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Finally, here is a shot toward the Presidential’s with Mount Washington visible 85 miles away.  Really shows how clear the skies were all day.

 DSCF2397

 

Thanks for reading.

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Interesting week

Tuesday, January 26, 2010

This week was not the best training week but there are some positives. Last saturday Rico and I got out on the bikes for a 40 miler, Rico had to retire due to mechanical issues after 35 so i finished the last 5 solo. My first outdoor ride of the season, i felt ok but definitely weak. It would be nice to find some flatter routes around here. My computer wasnt working so I have no idea about pace, but thats Ok I rode purely on how i felt.

I made it to the gym Monday for a short run, 3.5 miles at 9:40 pace. Tuesday I went back but did some rowing and strength training. Wednesday I flew to San Fran for business so I didnt work out the rest of the week, I got back friday night, and didnt do anything saturday in advance of the Half-marathon on sunday.

Sunday I attempted, and finished the half-marathon in central park. I thought for sure that I would have to walk portions of the course given that I have not done any long training runs, but to my surprise I was able to run the whole course without any periods of walking. Granted I wasnt fast, finished in about 2:18, but speed wasnt my goal, I wanted to see if i could do the distance, I am happy with the performance.

My legs are VERY sore, but they will recover and I will start doing some longer runs in training, especially when I can run outdoors.

Back in the pool later today!

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Ricardo's California 70.3 Week #7 Training Jan 18th

Monday, January 25, 2010

Monday
Recovery Day

Tuesday
Foundation Run
4.5M / 40min

Wednesday
Tempo Run
4.5M / 38Min

Swim
1,750 yards / 45min

Thursday
Recovery Day

Friday
Recovery Run
3.0M / 30min

Saturday
Foundation Bike
38.0M / 2:25hrs

Sunday
Race Run
13.1M / 1:51hrs (net out 3min emergency bathroom stop)

Summary
Swim 1,750 yards / 45Min
Run 25.1M / 3:39hrs
Bike 38.0M 2:25hr

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Jason Training Update – Week of Jan 11

Wednesday, January 20, 2010

Monday – OFF

 

Tuesday – 1350 yard swim

 

Wednesday – 25 min run

 

Thursday – 1500 yard swim

 

Friday – OFF

 

Saturday – Snowboarding at Bromley.  30,000 vertical/49 miles distance.

 

Sunday – 1500 yard swim

 

Week Summary

Swim – 4350 yards

Bike – 0

Run – 25 min

Other – 30,000 vertical/49 miles distance of snowboarding

 

 

Snowboarding report:

 

Using a little strategy, I avoided the usual crush of people that inevitably go skiing on MLK weekend.  I picked Bromley because they don’t have as large of a complex of hotels surrounding the base.  It’s kind of ski resort that looks like it was stuck at the side of a rest area on highway (see the google earth map below).  I’ve been to Bromley before, and really like the mix of trails they have as well as the quick lift from the base.  Forecast was for sunny skies, and with the above freezing temperatures it was shaping up to be a great day given the mountain’s unusual southern exposure.  Unfortunately, the mountain was fogged in at the top during the morning although it did clear by early afternoon.

 

Arrival pics, looking up at the mountain (top half in the cloud), and the other direction towards Stratton.

 

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Another day for the new Ride, here’s a shot of the board:

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Was in line for first chair, and ended up getting 6th chair up the hill and 2 runs of first tracks with some real high speed carving.  Then it started to get a little more crowded, but being able to use the singles’ line the wait never exceeded five minutes.

 

Wanted to try some of their glades, even though I really struggle with tight, steep or bumped glades.  First up, Avalanche Glade.  Doesn’t look like it in the flat light pics, but a little too steep for me and ended up taking a nice header.

 

DSCF2342DSCF2343 DSCF2344 

 

 

Back to some cruiser’s after that.  Here are some shots from West Meadow, including a zoom on the parking lot – full, but its not a gigantic lot.  That’s Stratton in the distance.

DSCF2349DSCF2347 DSCF2348 

 

At this point the cloud cover at the top started burning off and got a few cool shots.

Sunset Pass.

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Pushover:

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Run Around:

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Stargazer:

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Corkscrew:

 

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Notice the lack of people skiing on these trails.

 

Then I noticed some off map trees that were much lower angle.  I did several runs with these trees. 

DSCF2355 DSCF2356      

 

6 hours and no breaks later my legs were fried.  Did just about 30,000 vertical and 49 miles in 24 runs.  Painted a path on most trails.

Snowboarding Bromley - Peru, VT 1-16-2010, Elevation - DistanceSnowboarding Bromley - Peru, VT 1-16-2010

Couple of different angles from Google Earth.

Bromley Bromley East Side

 Bromley West Side

 

Thanks for reading.

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Ricardo's California 70.3 Week #6 Training Jan 11th

Monday, January 18, 2010

Monday
Steady State Bike
10 min warm up
3 x 15min Steady state at 75% HR
5 min recovery between sets
5 min cool down

22.0M / 1:10hrs

Tuesday
Tempo Run
7.0M / 56min (pace between 7.30-8.30)
avg pace 8.0

Wednesday
2,000 yard swim

Thursday
Foundation brick
1hr Bike / 20 min Run
18.0M / 2.25M

Friday
Foundation Run
4.25M / 40min

Saturday
Foundation Bike
35.0M / 2hrs


Sunday
Long Foundation Run
10.0M / 1:30hrs

Summary
Swim: 2,000yards 45min
Bike: 75.0M / 4:10hrs
Run: 23.5M / 3:26hrs

Saturday's bike was the first outdoor ride with my new Felt B2. Didnt get many opportunities to stay aero on the bumpy and busy streets of Westchester. I was very happy with its climbing abilities.

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Rico & Marc's Training Route for Saturday

Thursday, January 14, 2010

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Jason Training Update – Week of Jan 4

Monday, January 11, 2010

Monday – 1350 yard swim

 

Tuesday – OFF

 

Wednesday – 1350 yard swim

 

Thursday – OFF

 

Friday – 1200 yards swim

 

Saturday – Snowboarding at Mohawk.  10,000 vertical/18 miles distance.

 

Elevation profile (click to zoom in):

Snowboarding Mohawk Mountain - Cornwall, CT 1-9-2010, Elevation - Time

Map of runs:

Snowboarding Mohawk Mountain - Cornwall, CT 1-9-2010 

 

 

Sunday – Snowboarding at Okemo.  32,000 vertical/54 miles distance.

 

Elevation profile:

Snowboarding Okemo - Ludlow, VT 1-10-2010, Elevation - Time

Map of runs:

Snowboarding Okemo - Ludlow, VT 1-10-2010  

Google Earth 3D view:

Okemo

 

Week Summary

Swim – 3900 yards

Bike – 0

Run – 0

 

Other – 42,000 vertical/72 miles distance of snowboarding

 

No pictures from the snowboarding.  Too cold to mess around with a camera this weekend, with temps below 0 and some wind.  It was my first time at Mohawk, and while small I still enjoyed it.  It has the same vertical as the closer Ski Sundown, but the trails felt more substantial and interesting.  Same slow lifts though.  I had a great day at Okemo.  I think the cold kept people away as it was fairly empty for a weekend.  Great snow on most trails, but quite windy on the lifts up.  Even with 3 face-masks on it was near frost bite territory.  Was riding the new Ride DH snowboard and really liked it.  Pictures to come in a future report.

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