Road Running long (Group run) 1:31:30  9.09 mi (10:04 / mi) +60m9:52 / 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.
X-C Skiing (Kingdom Valley) 37:49  6.08 km (6:13 / km) +48m5:59 / 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.
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
Forecast settling down for this weekend: our area looking at 18-24" by Monday!
X-C Skiing (Woodstock XC) 34:16  5.63 km (6:05 / km) +120m5:30 / km
Getting loose on the trails.
X-C Skiing43:00  7.5 km (5:44 / km) +140m5:14 / km
Training with masters group and free skating later.
X-C Skiing (Kingdom Valley) 1:28:56  10.14 km (8:46 / km) +223m7:54 / 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  2c
6.00 seems slower than expected
4.45 didn't seem that fast, did start off quicker
X-C Skiing20:51  3.48 km (6:00 / km) +24m5:48 / 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.
Stretching, rolling, then more with Adam. Ladder drills, band walk, spiders, eagles.
X-C Skiing warm up/down (Craftsbury) 24:16  4.17 km (5:49 / km) +79m5:19 / km ahr:122 max:140
X-C Skiing race 21:54  5.09 km (4:18 / km) +136m3:48 / 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  3.43 km (5:38 / km) +39m5:20 / km ahr:127 max:142