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Training Log: kadley

In the last 7 days:

activity # timemileskm+mload
  X-C Skiing6 5:19:32 30.63(10:26) 49.3(6:29) 8931008.0
  Strength2 2:45:002c315.0
  Road Running1 1:31:30 9.09(10:04) 14.63(6:15) 60411.8
  Stretching1 11:003.0
  Stairway to Heaven 2 33c0.2
  Total10 9:47:05 39.72 63.93 9535c1738.0
  [1-5]10 8:47:05
averages - weight:163lbs
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TuWeThFrSaSuMo

Saturday Jan 19 #

Event: Mt van Hoevenberg ski-o
 
9 AM

Road Running long (Group run) 1:31:30 [4] 9.09 mi (10:04 / mi) +60m 9:52 / mi
ahr:150 max:179

Out the rail trail and S on rte 5. Trail was unplowed so had to run the shoulder of the road. Okay, but a fair amont of traffic. Turned S on rte 5 at 3 miles which added a long hill. Had been looking at pushing a good pace the whole run, but this slowed me a lot. Still have to improve the hill work. Felt good through 6 miles and then slowed on the return route by myself. Helps a lot to be running with others.
3 PM

X-C Skiing (Kingdom Valley) 37:49 [3] 6.08 km (6:13 / km) +48m 5:59 / km

Skiing the fields with Kate and Dan, and Danny Max on foot with a shovel in hand. Groomed out practice loops up and down the pond hill and across the 2 fields.

Friday Jan 18 #

7 AM

Stretching 11:00 intensity: (10:00 @0) + (1:00 @3)

Leg muscle stretches, lats
20 pushups, back to these since my arms feel so wimpy.
4 PM

X-C Skiing (Kingdom Valley) 29:10 intensity: (24:00 @2) + (5:10 @4) 3.78 km (7:43 / km) +83m 6:57 / km

Frozen up snow with light dusting on top. Easy ski just before dark. Stiff from yesterday, but good to be out.

Stairway to Heaven hills 1 [4]
1c

5.10

Thursday Jan 17 #

9 AM

Strength (Rec Center) 1:30:00 intensity: (20:00 @0) + (20:00 @2) + (40:00 @3) + (10:00 @4)
1c weight:163lbs

Extensive stretch, plyo and strength workout:

Foam roll calves, quads, hips, lats
Strap stretch long quad, hip flexors
Stretch hips, calves; groin, hamstring on box
Lat stretch on wall corner, pec, ankle on ramp
Spiders, eagles, Bird dog with no toe contact
Diagonal band walk, crab walk
Foot circles, single leg hamstring bridge between two benches
Ladder drills, standing long jump, squat jumps, lunge jumps, skaters
Pistol squats, trap bar deadlift, forward and back lunges, parallel bar leg lifts
Side plank arm raise, pulldowns,stability ball db press, Smith rows, Arnold press
12 PM

Note

Forecast settling down for this weekend: our area looking at 18-24" by Monday!
2 PM

X-C Skiing (Woodstock XC) 34:16 [3] 5.63 km (6:05 / km) +120m 5:30 / km

Getting loose on the trails.

X-C Skiing 43:00 [3] 7.5 km (5:44 / km) +140m 5:14 / km

Training with masters group and free skating later.

Wednesday Jan 16 #

1 PM

X-C Skiing (Kingdom Valley) 1:28:56 [3] 10.14 km (8:46 / km) +223m 7:54 / km
ahr:104 max:152

Trails have a good surface, but not much depth. Like to be building up some depth.

Stairway to Heaven 2 [4]
2c

6.00 seems slower than expected
4.45 didn't seem that fast, did start off quicker
5 PM

X-C Skiing 20:51 [3] 3.48 km (6:00 / km) +24m 5:48 / km
ahr:111 max:120

Around the fields after grooming the trails wide and packing a sledding zone for this weekend.
A little snow farming, too, using the plow on the Bombi to move snow onto the north end which melts out early.

Tuesday Jan 15 #

10 AM

Strength (Trainer) 1:15:00 intensity: (30:00 @0) + (25:00 @2) + (20:00 @3)
1c

Stretching, rolling, then more with Adam. Ladder drills, band walk, spiders, eagles.
3 PM

X-C Skiing warm up/down (Craftsbury) 24:16 [3] 4.17 km (5:49 / km) +79m 5:19 / km
ahr:122 max:140

X-C Skiing race 21:54 [5] 5.09 km (4:18 / km) +136m 3:48 / km
ahr:148 max:159 shoes: Fischer Speedmax Warm 7

Tuesday night race, north 5k course. Perfect packed snow conditions.
Skis awesome, my all time favorites. Good feel for the snow, solid carving on the turns.
Working on technique, pulling skis in under me and landing flat. Set up for good leg power. Actually using my left leg.
HR trace looks sane for once.

X-C Skiing warm up/down 19:20 [3] 3.43 km (5:38 / km) +39m 5:20 / km
ahr:127 max:142

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Training Targets

Jan 1–31 (31d)
YFS mo 9
Total [1-5]50:00:00
actual:25:25:1550%
projected:39:24:0878%
X-C Skiing [1-5]350km
actual:148.9km42%
projected:230.8km65%
Trail Running
+ Road Running
+ O - competition
+ O-course Training
+ Trail Race
+ Track workout
+ Off Trail Running
+ Hiking
+ Road Race [1-5]		40mi
actual:26.6mi66%
projected:41.2mi102%
Stairway to Heaven [1-5]10c
actual:6c60%
projected:9c90%
Strength [1-5]6c
actual:4c66%
projected:6c100%

May 1 – Apr 30 (365d)
Year For Speed
Total [1-5]600:00:00
actual:458:21:5276%
projected:631:19:56105%
X-C Skiing
+ Classic XC Ski [1-5]		1500km
actual:716.2km47%
projected:986.5km65%
Trail Running
+ Road Running
+ O - competition
+ O-course Training
+ Backpacking
+ Trail Race
+ Track workout
+ Off Trail Running
+ Hiking
+ Road Race
+ Stairway to Heaven [1-5]		800mi
actual:830.5mi103%
projected:1143.9mi142%
Stairway to Heaven [1-5]200c
actual:90c45%
projected:124c62%
Strength [1-5]150c
actual:92c61%
projected:127c84%

Jan 1 – Dec 31 (365d)
Total [1-5]600:00:00
actual:25:25:154%
projected:463:55:4877%

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