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
X-C Skiing (Kingdom Valley) 57:16  7.12 km (8:03 / km) +205m7:02 / 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.
X-C Skiing (Kingdom Valley) 58:41  8.24 km (7:07 / km) +94m6:44 / 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.
X-C Skiing (Craftsbury) 1:04:55  10.81 km (6:00 / km) +186m5:32 / 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.
X-C Skiing intervals 59:50 11.7 km (5:07 / km) +126m4:51 / 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.