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.
X-C Skiing (Woodstock XC) 1:35:58  16.11 km (5:57 / km) +159m5:41 / 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.
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
X-C Skiing warm up/down 1:03:18  3.03 km (20:55 / km) +7m20:41 / km ahr:93 max:137
X-C Skiing race (Craftsbury) 49:06  9.85 km (4:59 / km) +194m4:32 / 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