Training Log Archive: kensrIn the 7 days ending Oct 27, 2016:
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Thursday Oct 27, 2016 #
6 PM
Skate Ski (Kingdom Valley) 1:15:47 [1] 5.37 km (14:07 / km) +9m 14:00 / km
ahr:56 max:100
First ski! Yes, love Vermont!
Planned on a run but it snowed all afternoon, eventually accumulating a couple inches. So scraped off the summer wax and did loops in the near field. Gradually packed and filled in for a fair track on grass, with a good amount of grass participating. Earliest skiing since 2011.
C • Nice 3
Wednesday Oct 26, 2016 #
3 PM
Trail Running hills 1:22:54 [3] 4.47 mi (18:33 / mi) +471m 13:58 / mi
ahr:135 max:156
Up to Craftsbury via Elmore, so ran up to the fire tower. Upper trail scramble above ladder had snow on top of wet leaves which made it slippery and slow coming down.
47 up, 35 down
47 up, 35 down
5 PM
Strength (Craftsbury) 50:00 [4]
Good mix of circuit strength and aerobic exercises.
10 x 1 min sprints on ski erg
9 x 10 situps
8 x 10 lunges
7 x 10 squats
6 x 10 push ups
5 x 10 step ups
4 x 10 leg ups
3 x 10 dips
2 x 10 v-ups
1 x 10 mountain climbers
10 x 1 min sprints on ski erg
9 x 10 situps
8 x 10 lunges
7 x 10 squats
6 x 10 push ups
5 x 10 step ups
4 x 10 leg ups
3 x 10 dips
2 x 10 v-ups
1 x 10 mountain climbers
Tuesday Oct 25, 2016 #
Cross Training (Kingdom Valley) 1:00:00 [1]
Couple hours whacking briars and saplings along the edge of the ski trails. Second pass on some to get them flush with the grass.
Monday Oct 24, 2016 #
4 PM
Road Running 57:00 [3] 6.0 mi (9:30 / mi) +92m 9:04 / mi
ahr:112 max:183
Blustery wind made it feel chillier than the 50F on the thermometer. But a good run at a moderate pace until I faded on the hills headed home upwind.
Saturday Oct 22, 2016 #
1 PM
Trail Running (Kingdom Valley) 45:11 [2] 2.01 mi (22:27 / mi) +110m 19:12 / mi
Around the trails in the rain.
Friday Oct 21, 2016 #
5 PM
Strength (Rec Center) 1:02:11 [3] +6m
ahr:109 max:159
Warmup, balance on bosu; one leg storks and knee dips
Ski Erg 1000m/ 4:08, 500m easy
Pull ups 8, 9
V-ups, dead bugs x 10, push ups 20
Machines 12 reps:
Thigh abductor @ 12, adductor @ max wgt
Leg press both legs @ 180#, each leg individually @ 90#
Lats and delts 110#, 80#
20 inclined situps
Hamstring and calf extensions
Jump rope 75
Arm burn 1 min
Ski Erg 1000m/ 4:08, 500m easy
Pull ups 8, 9
V-ups, dead bugs x 10, push ups 20
Machines 12 reps:
Thigh abductor @ 12, adductor @ max wgt
Leg press both legs @ 180#, each leg individually @ 90#
Lats and delts 110#, 80#
20 inclined situps
Hamstring and calf extensions
Jump rope 75
Arm burn 1 min