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Training Log Archive: ken

In the 7 days ending Dec 28, 2008:

activity # timemileskm+mload
  XC Skiing5 4:40:45 29.37(9:33) 47.27(5:56)51.6
  Running2 1:58:32 11.25(10:32) 18.1(6:33) 40026.7
  X-Training1 1:00:33 2.36(25:39) 3.8(15:57) 1508.4
  Stretching6 47:00
  Total7 8:26:50 42.98 69.18 55086.6
  [1-5]7 7:39:50
averages - sleep:6.7 weight:162lbs

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Sunday Dec 28, 2008 #

Stretching 5:00 [0]
slept:8.0

Running (trail) 1:17:40 intensity: (1:31 @1) + (44:24 @2) + (23:28 @3) + (8:17 @4) 7.25 mi (10:43 / mi) +400m 9:09 / mi
ahr:153 max:171 shoes: Adidas Adizero XT

another shorts/tshirt day. this time it was 68F at home, a few degrees cooler out in the boonies. Alex wanted me to mention that I took a leftover liter of pedialyte in the car and drank it after the run, which she thought was gross. the kids won't drink it either. it's really just expensive syrupy gatorade.

Stretching 11:00 [0]

Saturday Dec 27, 2008 #

Running (trail) 40:52 intensity: (24:55 @1) + (15:57 @2) 4.0 mi (10:13 / mi)
ahr:134 max:175 slept:5.0 shoes: Nimbus 8

Easy run in cabin john park after a long drive home from VT. 57F, running in shorts/tshirt. Some guy's annoying dog tried to bite my butt. GPS not doing very well for the beginning of the run, so distance is approximate.

Stretching 5:00 [0]

Friday Dec 26, 2008 #

XC Skiing 1:02:22 intensity: (9:34 @1) + (52:48 @2) 12.66 km (4:55 / km)
ahr:139 max:154 weight:161.5lbs shoes: skate skis

more field laps. less icy than last night, but still a lot of work balancing. makes my knees tired. occasional flashes of dark blue or light blue as biggins and daddy-o would streak by.

Stretching 5:00 [0]

Thursday Dec 25, 2008 #

XC Skiing 33:08 intensity: (20:19 @1) + (12:49 @2) 5.85 km (5:40 / km)
ahr:131 max:154 shoes: skate skis

5 laps in the fields after dinner/dark. Not quite icy, but very slippery. More energy spent on balance than on propulsion.

Stretching 8:00 [0]

Wednesday Dec 24, 2008 #

XC Skiing 1:33:00 intensity: (6:43 @1) + (1:21:32 @2) + (4:45 @3) 16.42 km (5:40 / km)
ahr:145 max:160 shoes: skate skis

Stretching 10:00 [0]

Tuesday Dec 23, 2008 #

XC Skiing 7:20 intensity: (6:15 @1) + (1:05 @2) 0.51 mi (14:22 / mi)
ahr:123 max:136 slept:7.0 weight:162.5lbs shoes: skate skis

Attempted to ski early in the morning since Alex and I are sneaking off later. zero degrees F, zero glide, zero fun.

X-Training (snowshoeing) 1:00:33 intensity: (38:10 @1) + (21:38 @2) + (45 @3) 2.36 mi (25:39 / mi) +150m 21:26 / mi
ahr:130 max:157

A much better option. up in the pines checking out daddy's crazy ski-o trails, then up the hill. sinking in about 6" on the groomed-two-days-ago part of the road, and 12"+ in the fluffy stuff beyond that. (about 20" on the ground) Good exercise. Nice up on top. did a loop down over "the wall" at the end to fill out the hour.

Monday Dec 22, 2008 #

XC Skiing 1:24:55 intensity: (9:46 @1) + (1:13:15 @2) + (1:54 @3) 7.15 mi (11:52 / mi)
ahr:144 max:158 shoes: skate skis

Stretching 3:00 [0]

should stretch more later

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