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Training Log: kensr

In the last 7 days:

activity # timemileskm+mload
  Strength2 3:02:452c447.2
  X-C Skiing3 2:26:12 10.45(13:59) 16.82(8:41) 66221.7
  Bike - trainer2 42:0069.0
  Hiking1 40:00 1.0(40:01) 1.61(24:52)40.0
  Total8 6:50:57 11.45 18.43 662c777.9
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Saturday Dec 9 #

11 AM

X-C Skiing 38:06 intensity: (27:10 @1) + (6:44 @2) + (3:58 @3) + (14 @4) 2.94 km (12:56 / km) +17m 12:34 / km
ahr:93 max:134

Thin early season spring conditions, but still skiing around the fields. Slow today as temp was already pushing 40F. Rain due tomorrow unless it switches to our recent Sunday night snow storms.

Thursday Dec 7 #

1 PM

Strength (Trainer) 1:20:00 [3]
1c

Workout with Adam. focus on gently strengthening upper leg muscles.

Wednesday Dec 6 #

9 AM

X-C Skiing (Woodstock xc) 1:21:00 intensity: (46:16 @1) + (23:47 @2) + (10:40 @3) + (17 @4) 10.88 km (7:27 / km) +38m 7:19 / km
ahr:94 max:134

Skiing after a half hour of PT. New exercises to push the range of motion, plus added wgt to get serious about muscle build up. Went well with things to work on.

Skiing conditions were improved from last week. Additional coverage and more grooming. Still thin with not enough for a tiller. Struggled some as legs were beat up from PT and last night.

Tuesday Dec 5 #

2 PM

X-C Skiing 27:06 intensity: (14:39 @1) + (10:47 @2) + (1:35 @3) + (5 @4) 3.0 km (9:02 / km) +10m 8:53 / km
ahr:99 max:131

Now able to ski both fields, although the far one is short on snow.
5 PM

Strength (Rec center) 1:42:45 intensity: (49:48 @1) + (1:29 @2) + (51:28 @3)
ahr:81 max:113 1c

Running clinic. Warm up exercises and stretches. Then a variety of leg and core exercises. Gradually increasing the hamstring load. Tested on the curl machine. 12 reps at 40 on the R, 30 on the L. Closer than 2 years ago when it was reversed and started at 10 on R, 40 on the L.

Monday Dec 4 #

5 PM

Bike - trainer 15:00 [1]

Another easy day for rehab. On the bike looking at the 3" wet snow we got last night. Watching more of the podcast on overcoming proximal hamstring tendinopathy, which seems germane.

Sunday Dec 3 #

9 AM

Hiking 40:00 [1] 1.0 mi (40:01 / mi)

Hike up the ski trails to remount the game camera.
2 PM

Bike - trainer 27:00 [2]

On the bike listening to rehab for hamstring tendinopathy while watching it snow in the yard.

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Training Targets

Dec 1–31 (31d)
December targets
Total [1-5]30:00:00
actual:9:18:3531%
projected:32:04:01106%
X-C Skiing
+ Classic XC Ski [1-5]
50km
actual:27.2km54%
projected:93.6km187%
Strength [1-5]10c
actual:3c30%
projected:10c100%
Hiking
+ Trail Running
+ Road Running
+ O - competition
+ O-course Training
+ Track workout
+ Off Trail Running
+ Road Race
10mi
actual:1mi9%
projected:3.4mi34%

Jan 1 – Dec 31 (365d)
Total [1-5]450:00:00
actual:417:27:1992%
projected:444:13:5198%
Road Running
+ Hiking
+ Trail Running
+ O - competition
+ Track workout
+ Road Race
+ Off Trail Running
+ Trail Race
+ O-course Training [1-5]
800mi
actual:672.9mi84%
projected:716.1mi89%
Strength [1-5]65c
actual:60c92%
projected:64c98%
Track workout [1-5]20c
actual:18c90%
projected:19c95%

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