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Training Log Archive: kensr

In the 7 days ending Jan 2, 2017:

activity # timemileskm+mload
  Skate Ski9 10:02:42 41.32(14:35) 66.49(9:04) 14941518.8
  Skiing1 1:42:00 9.4(10:51) 15.13(6:45) 1877204.0
  Strength1 41:31 2124.6
  Road Running1 31:18 2.01(15:35) 3.23(9:41) 362.6
  Total11 12:57:31 52.73 84.86 33761910.0

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TuWeThFrSaSuMo

Monday Jan 2, 2017 #

1 PM

Skate Ski (Hartland Winter Trails) 1:53:21 [2] 8.41 km (13:29 / km) +288m 11:31 / km

Classic with Ruthie on town trails in Hartland. Nice trail system and well groomed with double tracks.
C • Potential 3
4 PM

Skate Ski (Kingdom Valley) 48:43 [3] 4.04 km (12:03 / km) +127m 10:25 / km

Skate around home trails with Ed and Alex. Really nice conditions.

Sunday Jan 1, 2017 #

1 PM

Skate Ski (Kingdom Valley) 1:36:42 [2] 10.16 km (9:31 / km) +193m 8:41 / km

About an inch of new snow overnight. Enough to smooth things out, but also slow them down. Probably had the wrong wax. Took a lot of effort and was tired from yesterday. Deer tracks all over the fields, looks like they dug up one area to bed down.
Then took the snowmobile out a dusk and went over everything. Snow temp already down to 20, will set nicely overnight.

Saturday Dec 31, 2016 #

9 AM

Skate Ski intervals (Craftsbury) 51:00 intensity: (26:00 @2) + (25:00 @4) 8.73 km (5:51 / km) +256m 5:06 / km

Classic intervals up Ruthies with the Masters training group. 4 x 6 min with 4 min recovery in between.
10 AM

Skate Ski 55:54 [3] 7.18 km (7:47 / km) +192m 6:52 / km

Felt good, so did 1 more interval and the continued around Ruthies and the north end trails. Conditions were perfect -- solid track, temps mid-teens. Wax okay VR30, had to watch wgt shift or I would lose grip on the hills.
11 AM

Skate Ski 1:04:19 [3] 10.69 km (6:01 / km) +196m 5:31 / km

In for hot chocolate, changed boots and skis to skate and back out around Sam's and some of Ruthies again. Temps now in low 20's and snow was solid and perfect. Great day skiing!
Home to groom local trails for tomorrow.

Friday Dec 30, 2016 #

10 AM

Note

PT first thing. Flex ROM 124 deg, other leg is 127. Difference at this point is probably left over from prior injury to quad.

Groomed yesterday's 8" new snow. First packing on all the trails. Will let it set up and then hit them again tomorrow.
2 PM

Skate Ski (Kingdom Valley) 1:18:13 [2] 7.19 km (10:52 / km) +206m 9:31 / km

Touring around on classic skis. No track, kind of skittish in places and soft in others. Used VR55 (0 to +2 for new snow) to good effect, temp right around freezing.

Thursday Dec 29, 2016 #

1 PM

Skate Ski (Kingdom Valley) 1:00:00 [3] 3.8 km (15:47 / km)

Heavy new snow falling. Classic skis in 4" new snow on top of frozen base, a little skittish. Toured the far trails and over the top. Broke a binding at the top of the descent and had to nurse the way down.
7 PM

Note

Seems to be tapering off with 8" fresh snow deposited. Ready to groom in the AM.

Wednesday Dec 28, 2016 #

3 PM

Skate Ski (Kingdom Valley) 34:30 [3] 6.29 km (5:29 / km) +36m 5:20 / km

Groomed a little to smooth the piles I had dumped with the tractor in the S field along the xmas trees. That's where the snow melts first. Also had plowed snow from the adjacent field onto the trail. All came out okay.

Not much had been scuffed up in the process, so the skiing was limited to a couple intertwined loops. Good for loosening up before tomorrow's dump.
4 PM

Road Running (Toonerville trail) 31:18 [2] 2.01 mi (15:35 / mi) +3m 15:31 / mi

Okay along road, but trail had not been cleared at all. Tracks frozen and lumpy, slow.

Strength (Rec Center) 41:31 [3] +2m

Then into the rec center for strength work.

Balance, jump rope 35, jacknives 15, heel drops
Pullups 6 with extra 25# hanging on belt
Thigh ab and adductor 150#/200#
Delts 90#, pecs 150#
Seated row 100#
Dumbbells 15# presses and skullcrushers
Dips, wrist curls
Hops onto low step, front and side
Front plank 1:30
Hamstring bridge on big ball
Ski erg 500 m

Tuesday Dec 27, 2016 #

11 AM

Skiing (Okemo) 1:42:00 [2] 9.4 mi (10:51 / mi) +1877m 6:42 / mi

More downhill skiing with the girls. A little crowded today, but not too bad. Snow was warm and slow. Probably good as it cut the speed of the participants.

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