Training Log Archive: kensrIn the 7 days ending Jan 8, 2017:
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Sunday Jan 8, 2017 #
10 AM
Skate Ski intervals (Craftbury ) 1:31:00 15.39 km (5:55 / km) +216m 5:32 / km
Warmup (first for it to go from -15F to 0). Then rolling intervals on Bailey Hazen 3-4-5-4-3 min with equal easy recovery. Those went well and then some touring around with hills thrown in.
Home by way of Colchester for a Costco fix.
Home by way of Colchester for a Costco fix.
Saturday Jan 7, 2017 #
Event: Sierra Ski-O TD/TXC
3 PM
Skate Ski (Craftsbury ) 1:05:05 [3] 12.48 km (5:13 / km) +249m 4:45 / km
Good hardpack surface. Cold but fast with Start green. Overnight at Adrian and Allison's.
Friday Jan 6, 2017 #
2 PM
Skate Ski (Kingdom Valley) 43:01 [2] 5.11 km (8:25 / km) +51m 8:01 / km
Low energy session due to a cold and icy conditions. No pole skiing, easy drills.
Snow in fields groomed to course granular with 1/2" flurries mixed on top for some smoothing. Up to Craftsbury Sat/Sun. Passed on Gunstock race due to lingering effects of cold.
Snow in fields groomed to course granular with 1/2" flurries mixed on top for some smoothing. Up to Craftsbury Sat/Sun. Passed on Gunstock race due to lingering effects of cold.
Thursday Jan 5, 2017 #
3 PM
Skate Ski (Craftsbury) 1:15:18 [2] 8.27 km (9:06 / km) +61m 8:47 / km
Up for Masters class. Drills on balance, timing, V1 hills. Then some free skiing.
At home have chopped up the trails in the fields, but it will take many more iterations to get a good surface.
At home have chopped up the trails in the fields, but it will take many more iterations to get a good surface.
Wednesday Jan 4, 2017 #
2 PM
Strength (Rec Center) 50:00 [3]
Mostly relaxed workout after having a cold for a couple days. Rain and an inch of sleet yesterday and overnight. Should set up tonight.
Balance, jump rope, step jumps, lunges, v-ups
Incline situps, dumbbells for presses and skullcrushers
Machines for tricep curls and extensions, hamstring extensions, thigh ab/adductors
Pullups 8 with 25# extra wgt, 8 without
Ski erg 500 m easy 2:35, bike 3 min
Balance, jump rope, step jumps, lunges, v-ups
Incline situps, dumbbells for presses and skullcrushers
Machines for tricep curls and extensions, hamstring extensions, thigh ab/adductors
Pullups 8 with 25# extra wgt, 8 without
Ski erg 500 m easy 2:35, bike 3 min
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.
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.