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Training Log: kadley

In the last 7 days:

activity # timemileskm+m
  X-C Skiing6 6:46:47 35.48(11:28) 57.1(7:07) 902
  Strength1 55:00
  Road Running1 34:25 2.8(12:18) 4.51(7:38)
  Total8 8:16:12 38.28 61.6 902
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Friday Jan 20 #

4 PM

Road Running (NYC) 34:25 [2] 2.8 mi (12:18 / mi)

In NYC for recital by Kenny's Samantha at Carnegie Hall tomorrow.

Run around Manhattan streets with Kenny in light rain.

Thursday Jan 19 #

3 PM

X-C Skiing (Craftsbury) 1:39:00 [3] 11.87 km (8:20 / km) +93m 8:02 / km

Masters training after some free skiing. V1 and V2 drills on flats, teaching hill and chip hill. Then another loop to wind down, chasing after a Pisten Bully in the dark on nice corduroy.

Wednesday Jan 18 #

11 AM

Note

8" heavy snow overnight and still coming down slowly. Groomed very nicely..
2 PM

X-C Skiing (Kingdom Valley) 1:07:05 [3] 7.36 km (9:07 / km) +198m 8:02 / km

Groomed but still soft. Good conditions to practice smooth skates and poling. Up the hillside trails, which were excellent.

Enough cover now to set classic tracks. Will do that with the snowmobile and also smooth over the soft death cookies from the skid steering on a couple sharp turns.

Tuesday Jan 17 #

9 AM

Strength (Rec Center) 55:00 [3]

Stretch, flex, balance
Pull ups 2 x 8 with 25# added, 2 x 10 no extra wgt
Inclined crunches x 2
Wrist curls, dumbbell presses and skull crushers
Hamstring curls x 2
Ski erg decreasing 100 m splits, 500 m 2:15
Push ups 15, jump rope, russian twists, dips, jackknives, step ups, squats, mtn climbers
Front plank 1-1/2 min
Thigh ab/adductors
Heel drops
3 PM

X-C Skiing (Kingdom Valley) 57:16 [3] 7.12 km (8:03 / km) +205m 7:02 / km

Up the hillside. Did 5 laps along the main trail without dropping back down. Snow set up from yesterday and was fast frozen and a little lumpy. Eased back down the hillside for a few no-pole laps around the field as arms were tired.

Monday Jan 16 #

1 PM

X-C Skiing (Kingdom Valley) 58:41 [3] 8.24 km (7:07 / km) +94m 6:44 / km

Groomed up the hillside and skied up there as well as the lower elevations. Did 5 x 60 sec intervals up Stairway to Heaven. Working on getting my lazy left leg to contribute to propulsion. Doing okay as long as I think about it, which I guess is the first step.

Chopped granular surface. Pretty fast and okay skiing. Ready for another layer on top tomorrow.

Sunday Jan 15 #

1 PM

X-C Skiing (Craftsbury) 1:04:55 [3] 10.81 km (6:00 / km) +186m 5:32 / km

Up with Ruthie to ski around and warm Adrian's house. Partly sunny and low 20's. Did a loop around Sam's and Ruthies. Had a porky waddling next to the trail as we started down Ruthies.
2 PM

X-C Skiing intervals 59:50 intensity: (20:00 @2) + (26:20 @3) + (10:00 @4) + (3:30 @5) 11.7 km (5:07 / km) +126m 4:51 / km

Workout with masters group. 20 min warmup then intervals on Lemon's Haunt 30-60-90-30 sec with a lap around the rest of the trail between each on. Finally 15 min cool down -- was beat.
Then video review.

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