Training Log Archive: kensrIn the 7 days ending Dec 9, 2016:
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Friday Dec 9, 2016 #
Note
Eye on the Sky long range forecast is for continued cold Arctic weather until Xmas with moisture sucked in from the Pacific by the jet stream. That means more snow and winter storms for the next two weeks!
9 AM
Skate Ski (Craftsbury) 2:00:00 [3] 10.95 km (10:58 / km)
Masters training for weekend. Classic today,tried new (old) skis and found them a little stiff for kick. Drills and skiing around.
Fresh snow all morning, 6" new light powder. Trail conditions much better than expected, many opening under natural snow fall. Big guns blasting snow in the fields.
Leg okay but awkward with a brace.
Fresh snow all morning, 6" new light powder. Trail conditions much better than expected, many opening under natural snow fall. Big guns blasting snow in the fields.
Leg okay but awkward with a brace.
2 PM
Skate Ski 1:06:00 9.5 km (6:57 / km)
Warm up. Intervals 3 X 11 min loop.
Thursday Dec 8, 2016 #
12 PM
Note
PT. Range of motion much better, up to 95 degree flex after ultrasound.
5 PM
Skate Ski (Craftsbury ) 50:00 [3] 6.5 km (7:42 / km)
Masters training. Warm up, drills and cool down. Better/more snow than expected.
Tuesday Dec 6, 2016 #
Note
PT this morning. Okay to exercise, got to limit range of motion some. Will ski at race camp with brace.
Monday Dec 5, 2016 #
4 PM
Skate Ski 40:01 [2] 3.0 km (13:20 / km) +5m 13:14 / km
Snowed 3" overnight while I was doing some 3rd shift training up north. Couple hours for a nap and then out skiing in the field. Broke trail as neither the bombi (dead battery) nor snowmobile (old gas) wanted to start. Old time skiing in jeans and a sweatshirt. Brace on leg to limit flex, worked okay.
Saturday Dec 3, 2016 #
12 PM
Cross Training 30:00 [1]
Topped the apple trees again and shortened the pear tree by 15 feet. Should be able to reach the fruit now and the sun will get to the grapes.
5 PM
Strength (Rec Center) 46:00 [3]
Stretch, balance on bosu flat up, stork
Pull ups 14
Ski erg 1000 m mixing speeds every 30 sec
15# dumbbell presses and skull crushers
Pecs 150#, delts 100/90#
Leg adductor/abductor max/12
Leg curls 60#, bicep curls 50#
Russian twists 10#, V-ups, superman
Inclined crunches; leg-ups from dip frame w/10# wgt
Pull ups 14
Ski erg 1000 m mixing speeds every 30 sec
15# dumbbell presses and skull crushers
Pecs 150#, delts 100/90#
Leg adductor/abductor max/12
Leg curls 60#, bicep curls 50#
Russian twists 10#, V-ups, superman
Inclined crunches; leg-ups from dip frame w/10# wgt