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Training Log Archive: kadley

In the 7 days ending Dec 10, 2017:

activity # timemileskm+mload
  X-C Skiing6 12:20:45 73.64(10:04) 118.52(6:15) 6742269.8
  Stretching4 37:00
  Trail Running1 32:48 2.68(12:15) 4.31(7:37) 398.4
  Strength1 28:0084.0
  Total11 13:58:33 76.32 122.83 6772452.1
  [1-5]7 13:21:33

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MoTuWeThFrSaSu

Sunday Dec 10, 2017 #

9 AM

X-C Skiing (Craftsbury) 1:45:00 intensity: (1:00:00 @3) + (45:00 @4) 20.14 km (5:13 / km) +108m 5:05 / km

Laps at Craftsbury, including some of Lemons Haunt. Many trips up chip hill, which is good. Worked hard on the hill climbs.
New snow at home: 4"

Saturday Dec 9, 2017 #

Note

Finished welding up the trail roller assembly. Modifying the secondary hitch connection on the snowmobile to pull it.
Got 3-4" snow today, so will try it out soon.

Friday Dec 8, 2017 #

4 PM

Trail Running 32:48 [3] 2.68 mi (12:15 / mi) +3m 12:13 / mi

Afternoon run looong delayed by a confernece call that went 2+ hours -- I thought I was done with these.
Run felt great -- back down from 10 days at 6k'.

Strength 28:00 [3]

Usual stretching, but mostly strength.
Pullups 2 x 10
Ski erg 500m, half on each foot, another 500m on both at harder pace, all on dynadisc, 5:23
Ab roll x 30
High bench steps 15# kettles each hand
Rows 15#
Lunges and side lunges 25# kb

Thursday Dec 7, 2017 #

Note

Travel day back via Vancouver and Montreal.

Wednesday Dec 6, 2017 #

8 AM

Stretching 8:00 [0]

9 AM

X-C Skiing warm up/down 30:15 [3] 5.1 km (5:56 / km)

Around Sidewinder.

X-C Skiing tempo 9:30 intensity: (2:30 @3) + (7:00 @5) 1.79 km (5:18 / km)

Time trial around TJ's Corkscrew. This is a climbing, winding loop that has 3 short steep hills and sharp drops. M-C did this as a challenge when she was training, so what the heck, I could give it a shot. Didn't match her 7:18, even using geezer rules (I got to stop at the top of the hills), but 9:30 was okay. And probably didn't need to stop for the last two hilltops.
12 PM

X-C Skiing 2:50:00 [3] 25.01 km (6:48 / km) +566m 6:06 / km

Then up around Paradise and down Lars Taylor to Sovereign Lakes. Back on Gold Mtn parkway. Felt really tired and slow on all the hills.
Well into getting a cold. Headed home tomorrow after 9 days of great skiing.

Tuesday Dec 5, 2017 #

8 AM

Stretching 10:00 [0]

10 AM

X-C Skiing 2:06:00 intensity: (26:00 @2) + (1:40:00 @3) 20.88 km (6:02 / km)

Up to the top, around Howie's and back down Aqueduct to Paradise and Cross Mtn.
1 PM

X-C Skiing 1:10:00 intensity: (30:00 @2) + (30:00 @3) + (10:00 @4) 10.6 km (6:36 / km)

Social ski with Marie-Cat around Sidewinder and then TJ's. She very graciously let me catch my breath at the top of the climbs on TJ's. Got a geezer time trial throw-down tomorrow for the loop -- I get to stop the clock for recoveries.
Hoping to see her for the World Masters skiO in March!
7 PM

Stretching 9:00 [0]

Monday Dec 4, 2017 #

7 AM

Stretching 10:00 [0]

10 AM

X-C Skiing (SilverStar/Sovereign Lake) 3:50:00 [3] 35.0 km (6:34 / km)

Down below the village to pick up the Comet lift to the top. Then down Aberdeen to Sovereign and around those trails. Up Lars Taylor to Captik and down the front side.
Legs pretty tired coming back up. Guess freshness below -150 on my scale is as far under as I want to get. Admittedly a heavy week so far.

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