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Training Log: kensr

In the last 7 days:

activity # timemileskm+mload
  X-C Skiing4 7:04:27 31.68(13:24) 50.98(8:20) 6701078.7
  Strength5 3:24:503c556.1
  Total9 10:29:17 31.68 50.98 6703c1634.8
  [1-5]9 9:45:17
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2:34
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SaSuMoTuWeThFr

Thursday Mar 4 #

1 PM

X-C Skiing (Kingdom Valley) 1:07:05 [3] 9.3 km (7:13 / km) +91m 6:53 / km
ahr:108 max:145

Groomed the icy sheet of frozen snow in the fields and cut some granular loose. Skiing okay and fast. Will take some repetition to get it good and extend the network.

Wednesday Mar 3 #

7 AM

Strength (PT) 58:24 [2]
ahr:75 max:137 1c

PT at Mt Ascutney. Focus on running -- treadmill, then up and down corridor of hospital. Observation showed my R foot swings out as it comes forward. Throws off stride and wastes energy. Exercises to fix.
10 AM

X-C Skiing (Woodstock XC) 1:35:58 [3] 16.11 km (5:57 / km) +159m 5:41 / km
ahr:97 max:145

Then to XC for skiing. Lots of garbage on the trails for recent windstorm. Fast groomed corn, but had to be careful with ski placement.
Thinking about technique, figured my timing on V1 is off just a little bit -- step is underway before pole power.

Tuesday Mar 2 #

Note

Depth at snow stake 18”. Down 6” this past week. Frozen solid now.
3 PM

Strength (Rec Center) 48:00 [3]
1c

Stretching, warm up 4 min on bike
Balance: step downs in all directions off one leg
Planks: side 30 sec, front 1 min
Leg presses, single leg 160#, 205#
Finger tip pushups

Monday Mar 1 #

1 PM

Strength (Trainer) 1:18:26 [3]
ahr:81 max:107 1c

Session with Adam. Stretches, warm up, then plyos.
Lunge jumps forward and to side. Sprinter lunges. One leg jumps off low step.
Lifts: squats with shoulder frame 100#, deadlift rows, side step thrus
Monster walk
Pull ups 12, 10

Bombarded by graupel as I left, temp 40F.
8 PM

Strength 10:00 [3]

Leg lifts, wgts: front, back, sides; 2 sets x 10

Sunday Feb 28 #

10 AM

X-C Skiing (Kingdom Valley) 1:05:00 [2] 6.2 km (10:29 / km) +122m 9:33 / km
ahr:94 max:131

Nice grooming for loose corn, easy skiing on warm snow.

X-C Skiing 52:00 intensity: (44:00 @0) + (8:00 @2) 1.24 km (41:58 / km) +7m 40:53 / km
ahr:86 max:137

Biathlon training. Prone shooting and a little skiing.
6 PM

Strength 10:00 [3]

Single leg step downs in each direction. Calf raises, soleus raises.

Saturday Feb 27 #

1 PM

X-C Skiing warm up/down 1:03:18 [2] 3.03 km (20:55 / km) +7m 20:41 / km
ahr:93 max:137

Zeroing

X-C Skiing race (Craftsbury) 49:06 [4] 9.85 km (4:59 / km) +194m 4:32 / km
ahr:112 max:150

Biathlon individual race. Light sprinkle at start, good snow flurries, too. Snow pretty slick and fast, fun skiing. Actually got the glutes working on the hills, so that is satisfying.
Shot better this time: 60% prone, 40% standing 2/3/2/3
Ski segments: 8.46 / 8.37 / 8.34 / 8.26 / 8.34
Shooting times: P1.32 / S1.46 / P1.33 / S1.19

X-C Skiing warm up/down 32:00 [3] 5.26 km (6:05 / km) +90m 5:36 / km
ahr:112 max:146

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Training Targets

Mar 1–31 (31d)
Training for March. Maybe some more running.
Total [1-5]50:00:00
actual:5:57:5311%
projected:46:13:3692%
X-C Skiing
+ Classic XC Ski [1-5]
275km
actual:25.4km9%
projected:196.9km71%
Trail Running
+ Road Running
+ O - competition
+ O-course Training
+ Trail Race
+ Track workout
+ Off Trail Running
+ Hiking
+ Road Race [1-5]
30mi
Strength [1-5]8c
actual:3c37%
projected:23c287%

Oct 13 – Apr 30 (200d)
Full season of xc skiing
X-C Skiing
+ Classic XC Ski
1200km
actual:664.7km55%
projected:929.6km77%

Jan 1 – Dec 31 (365d)
Total [1-5]450:00:00
actual:100:23:1722%
projected:581:36:48129%
Trail Running
+ Road Running
+ O - competition
+ O-course Training
+ Trail Race
+ Track workout
+ Off Trail Running
+ Hiking
+ Road Race [1-5]
900mi
actual:31.1mi3%
projected:180.5mi20%
Track workout [1-5]30c
Strength [1-5]60c
actual:18c30%
projected:104c173%

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