Training Log Archive: kensrIn the 7 days ending Jan 22, 2017:
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Saturday Jan 21, 2017 #
Note
Walked a couple miles to and from the concert hall. Coming back right thru the midst of the March. Very orderly, but a packed mob scene nonetheless. Fun day. Incredible performances.
Friday Jan 20, 2017 #
4 PM
Road Running (NYC) 34:25 [2] 2.8 mi (12:18 / mi)
In NYC for recital by Kenny's Samantha at Carnegie Hall tomorrow.
Run around Manhattan streets with Kenny in light rain.
Run around Manhattan streets with Kenny in light rain.
Thursday Jan 19, 2017 #
3 PM
Skate Ski (Craftsbury) 1:39:00 [3] 11.87 km (8:20 / km) +93m 8:02 / km
Masters training after some free skiing. V1 and V2 drills on flats, teaching hill and chip hill. Then another loop to wind down, chasing after a Pisten Bully in the dark on nice corduroy.
Wednesday Jan 18, 2017 #
11 AM
Note
8" heavy snow overnight and still coming down slowly. Groomed very nicely..
2 PM
Skate Ski (Kingdom Valley) 1:07:05 [3] 7.36 km (9:07 / km) +198m 8:02 / km
Groomed but still soft. Good conditions to practice smooth skates and poling. Up the hillside trails, which were excellent.
Enough cover now to set classic tracks. Will do that with the snowmobile and also smooth over the soft death cookies from the skid steering on a couple sharp turns.
Enough cover now to set classic tracks. Will do that with the snowmobile and also smooth over the soft death cookies from the skid steering on a couple sharp turns.
Tuesday Jan 17, 2017 #
9 AM
Strength (Rec Center) 55:00 [3]
Stretch, flex, balance
Pull ups 2 x 8 with 25# added, 2 x 10 no extra wgt
Inclined crunches x 2
Wrist curls, dumbbell presses and skull crushers
Hamstring curls x 2
Ski erg decreasing 100 m splits, 500 m 2:15
Push ups 15, jump rope, russian twists, dips, jackknives, step ups, squats, mtn climbers
Front plank 1-1/2 min
Thigh ab/adductors
Heel drops
Pull ups 2 x 8 with 25# added, 2 x 10 no extra wgt
Inclined crunches x 2
Wrist curls, dumbbell presses and skull crushers
Hamstring curls x 2
Ski erg decreasing 100 m splits, 500 m 2:15
Push ups 15, jump rope, russian twists, dips, jackknives, step ups, squats, mtn climbers
Front plank 1-1/2 min
Thigh ab/adductors
Heel drops
3 PM
Skate Ski (Kingdom Valley) 57:16 [3] 7.12 km (8:03 / km) +205m 7:02 / km
Up the hillside. Did 5 laps along the main trail without dropping back down. Snow set up from yesterday and was fast frozen and a little lumpy. Eased back down the hillside for a few no-pole laps around the field as arms were tired.
Monday Jan 16, 2017 #
1 PM
Skate Ski (Kingdom Valley) 58:41 [3] 8.24 km (7:07 / km) +94m 6:44 / km
Groomed up the hillside and skied up there as well as the lower elevations. Did 5 x 60 sec intervals up Stairway to Heaven. Working on getting my lazy left leg to contribute to propulsion. Doing okay as long as I think about it, which I guess is the first step.
Chopped granular surface. Pretty fast and okay skiing. Ready for another layer on top tomorrow.
Chopped granular surface. Pretty fast and okay skiing. Ready for another layer on top tomorrow.