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Training Log Archive: AliC

In the 7 days ending Dec 14, 2022:

activity # timemileskm+m
  Trail running3 4:24:53 22.65(11:42) 36.45(7:16) 550
  Rollerskiing2 1:57:56 15.57(7:34) 25.06(4:42) 260
  XC skiing2 1:32:15 9.97 16.05 110
  Running1 56:09 5.25(10:42) 8.45(6:39) 216
  Strength2 37:28
  Stretching2 10:37
  Drills1 6:16 0.29(21:36) 0.47(13:25) 2
  Total9 9:45:34 53.73 86.47 1136
  [1-5]8 8:54:40

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Wednesday Dec 14, 2022 #

2 PM

Rollerskiing 1:10:45 intensity: (26:21 @1) + (44:08 @2) + (16 @3) 9.27 mi (7:38 / mi) +155m 7:15 / mi
ahr:129 max:151

Hopefully the last rollerski of the season! Focused on double pole at the beginning, including some specific strength. Really hope Friday's forecasted storm comes through with snow!!
C • Lapland Lake Sunday 8

Tuesday Dec 13, 2022 #

10 AM

Running 11:29 intensity: (4:25 @1) + (7:04 @2) 1.19 mi (9:39 / mi) +44m 8:40 / mi
ahr:125 max:140 shoes: HOKA Challenger ATR 6

Drills 6:16 intensity: (1:16 @0) + (4:13 @1) + (47 @2) 0.29 mi (21:36 / mi) +2m 21:09 / mi
ahr:100 max:133 shoes: HOKA Challenger ATR 6

Running 44:40 intensity: (18:46 @1) + (25:34 @2) + (20 @3) 4.06 mi (11:00 / mi) +172m 9:43 / mi
ahr:125 max:152 shoes: HOKA Challenger ATR 6

Ski bounding up hills: 30-45s x 12

Oof, that's pretty tough!

Stretching 4:47 [0]
ahr:92 max:120

Monday Dec 12, 2022 #

Note

Took the kiddos out for a pre-school ski in the backyard on the new few inches of snow!
9 AM

Strength 19:41 [0]
ahr:69 max:92

Normal core while watching/listening to JWST First Science conference - so far just updates on the telescope/instruments, super-excited to hear about the science starting this afternoon!

Trail running 1:18:49 intensity: (40:23 @1) + (37:05 @2) + (1:21 @3) 6.55 mi (12:02 / mi) +97m 11:30 / mi
ahr:126 max:153

Sparkly snow run! Soooo beautiful to jog around the lake In the fresh snow in the sunshine! Definitely a bit tougher footing, but never actually fell and was otherwise just great!!

Stretching 5:50 [0]
ahr:88 max:103

Post-run stretching
3 PM

XC skiing 30:00 [1]

Ford Sayre Kinder Girls fun times! On just a tiny bit of snow, but it's on grass fields, so not tearing up anyone's skis too much (I hope). We had a blast and the kids were already pretty good on their skis. We worked on step turns, did hokey-pokey, went up and down a hill for awhile, skied over somewhere else, played freeze-tag with pool noodles (good for making it so 'it' doesn't crash into people while tagging), skied over to another hill and went up and down for another while before heading in.

One kid was having a rough day, but her dad's my co-coach and warned me she was super-tired because they apparently just flew back from CO yesterday. A different kid was the most-timid on the first (decently steep) downhill and also had troubles duck-walking up the hill, think the former will just take working up to on less-steep things, but need a duck-walk skills practice for the latter, probably!

Sunday Dec 11, 2022 #

12 PM

Trail running 1:04:28 intensity: (21:52 @1) + (42:36 @2) 6.48 mi (9:57 / mi) +204m 9:04 / mi
ahr:126 max:142

Easyish trail run around Deer Pond Loop, including a CCW Balsams and CW multicolor trail loops. Fun to witness the freezing of the trail, already easier than recent muddiness!

Saturday Dec 10, 2022 #

9 AM

XC skiing 18:44 intensity: (18:02 @1) + (41 @2) + (1 @3) 3.06 mi (6:07 / mi) +28m 5:57 / mi
ahr:110 max:130

Warmup, twice around the loop and then some back-and-forth.

XC skiing race 19:26 [4] 4.59 mi (4:14 / mi) +55m 4:05 / mi
ahr:125 max:141

Woo! First xc race of the season! 7.5k over 4 laps at Craftsbury for the Silver Fox Trot. I was the first Master woman, but 10th woman overall about 1:30 second back from a UVM skier (UVM took the top 6 women's places).

Felt pretty good, but my right pole basket really needs fixing, I didn't always get a good pole plant from it. Probably I should also have longer skate poles, I've been using a pair kinda in between classic and skate length for both...

Skis seemed pretty fast compared to others, so happy to just be able to wax with CH 7 and have that happen! (Probably fast b/c a good blue grind from Zach.)

XC skiing 14:05 intensity: (26 @0) + (8:24 @1) + (5:15 @2) 2.32 mi (6:04 / mi) +27m 5:52 / mi
ahr:121 max:141

Cool down. But after skiing with Sylvia during which time I got really cold, so really more using it to attempt to warm-up again!

XC skiing 10:00 [1]

Ten extra min of chill with-kids skiing, sometimes with S, sometimes holding up or carrying M.

Friday Dec 9, 2022 #

11 AM

Rollerskiing 47:11 intensity: (28:38 @1) + (18:33 @2) 6.3 mi (7:29 / mi) +104m 7:07 / mi
ahr:121 max:141

Easy classic rollerski. Cooler out (around 32F) and breezy, glad I had on wind pants!

Thursday Dec 8, 2022 #

7 AM

Strength 17:47 [0]
ahr:80 max:102

Normal core
10 AM

Trail running 2:01:36 intensity: (1:07 @0) + (1:03:36 @1) + (56:52 @2) + (1 @3) 9.62 mi (12:38 / mi) +249m 11:42 / mi
ahr:123 max:145

Easy long run. Pretty soggy trails in places, worst was on Cole Pond Trail with some significant standing water in the lows. But feet never got totally soaked.

Forecast seems a little less dire, but only the most optimistic snow yield on the 10-day would make skiing possible here...

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