Training Log Archive: kensrIn the 7 days ending Dec 11, 2016:
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Sunday Dec 11, 2016 #
10 AM
Skate Ski 2:00:00 [3] 16.17 km (7:25 / km)
Warm up then time trial. Two laps around 3 k course, including Moss hill, a nice steep climb from the race loop.
Then demo skiing on some of Zach's latest samples.
Thigh seems okay after doing all this with the brace, but knee sore on that leg. PT tomorrow; will see what his take is on my weekend exercise.
Then demo skiing on some of Zach's latest samples.
Thigh seems okay after doing all this with the brace, but knee sore on that leg. PT tomorrow; will see what his take is on my weekend exercise.
C • Skis 5
Saturday Dec 10, 2016 #
9 AM
Skate Ski (Craftsbury) 1:40:00 [3] 13.92 km (7:11 / km)
Colder today, a bit more snow. Relaxed skate skis with LF5. Ran okay although a little draggy.
Skating loops around Murphy's Field no pole and then just skiing. Could use more power in the L leg.
Skating loops around Murphy's Field no pole and then just skiing. Could use more power in the L leg.
12 PM
Note
Ice cream at lunch, life is better. Rewaxed with HF7 for more glide.
2 PM
Skate Ski 1:31:32 [3] 8.27 km (11:04 / km) +43m 10:47 / km
Skate. Speed loops around the upper field. Then downhill turns on Lemons Haunt.
4 PM
Strength 20:00 [3]
Stretching and then typical Ollie circuit exercises.
Skipped the step ups and lunges.
Skipped the step ups and lunges.
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.