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Training Log Archive: kadley

In the 7 days ending Jan 21:

activity # timemileskm+mload
  X-C Skiing4 3:39:33 17.84(12:18) 28.72(7:39) 400612.9
  Skiing2 3:15:00 13.7(14:14) 22.05(8:51) 3452390.0
  Road Race1 1:02:29 6.28(9:57) 10.11(6:11) 70187.4
  Strength1 50:00170.0
  Classic XC Ski2 28:06 2.1(13:22) 3.38(8:19) 3356.2
  Road Running2 15:02 0.85(17:41) 1.37(10:59) 1615.0
  Stretching2 14:00
  Total13 9:44:10 40.78 65.62 39711431.6
  [1-5]11 9:30:10
averages - weight:165lbs

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Sunday Jan 21 #

11 AM

X-C Skiing (Kingdom Valley) 1:19:32 [2] 8.47 km (9:23 / km) +158m 8:35 / km

Warm day 40F, slow snow with CH10. Around field a couple times, then to the Pines. Up the hill following my neighbor's errant snowmobile track up the Wall and to the top trails. Left deep sled runner tracks up the trail. Will have to groom these out before they freeze in. Need a chat with neighbor.
3 PM

X-C Skiing 41:00 [3] 5.26 km (7:48 / km) +78m 7:16 / km

Groomed out the snowmobile tracks. Posted a few signs indicating which trails are off limits (most).
Let it cool off a little and then skied some laps in the Fields and Pines. Faster than this morning.

Depth at snow stake 10", snow transformed and consolidating.

Saturday Jan 20 #

8 AM

Road Running warm up/down 10:05 [1] 0.5 mi (20:02 / mi) +1m 19:55 / mi

9 AM

Road Race race (Forest Park 10K) 1:02:29 [3] 6.28 mi (9:57 / mi) +70m 9:37 / mi

Down to Springfield to run the Snowstorm 10k. Packed snow on the roads, but temperature pleasant. Found Lyn right at the start and ran up the first hill together. Then switched over to George and ran with him to mile 3 before he sent me off on my own. Very sociable run.
10 AM

Road Running warm up/down 4:57 [1] 0.35 mi (14:17 / mi) +15m 12:35 / mi

Easy cool down with Lyn.
Then off to a shower and lunch.
2 PM

Skiing (Ski Sundown) 1:30:00 [2] 5.7 mi (15:47 / mi) +1852m 7:51 / mi

Over to Sundown with Lyn and G for a couple hours of downhill skiing. Crowded, but no waits in the lift lines. Snow pretty firm with just a few slick patches.

Managed to remember most of the key points from last weekend. Needs more practice.

Very enjoyable day with Lyn and G.

Friday Jan 19 #

2 AM

Stretching 7:00 [0]

Loosening up between workshop segments.

Thursday Jan 18 #

Note

No action today due to long work engagement.
Did try the fromage blanc I made yesterday -- great soft cheese!

Wednesday Jan 17 #

2 PM

X-C Skiing (Kingdom Valley) 1:16:28 [3] 10.15 km (7:32 / km) +83m 7:14 / km

Groomed the 3-4" from last night as it seemed to stop. Skied a couple hours later and found another 2-3" on top. Had planned on classic, but left boots behind yesterday. Tried old Salomon boots only to find they don't fit the newer SNS bindings WTF!
Right below freezing, CH10 worked okay.
4 PM

Strength (Rec center) 50:00 intensity: (10:00 @2) + (20:00 @3) + (20:00 @4)
weight:165lbs

Leg and core day
Balance on dynadisk, including one-leg squats
Ab roller 40 w/knees on matt, 2 x 5 from standing
Smith machine pop-up squats 10 @ 80#, 10 @ 100#
Leg presses 10 @ 270#, 10 @ 320#
Smith machine glute and hamstring presses 10 each leg off knees
Rows 20#, squats 60#
Pullups 10
Side lunges w/10# for 4 min

Tuesday Jan 16 #

3 PM

Classic XC Ski warm up/down 20:00 [2] 2.5 km (8:00 / km) +15m 7:46 / km

4 PM

X-C Skiing race (Craftsbury) 22:33 [4] 4.83 km (4:40 / km) +81m 4:18 / km

Tuesday night race. Down Elinor's and back up Ruthies. Fun to be racing even if was classic.
Wax okay, but not super kick on icy parts of track. Start blue; HF7

Classic XC Ski warm up/down 8:06 [2] 0.88 km (9:11 / km) +18m 8:20 / km

Monday Jan 15 #

10 AM

Skiing (Welch Village) 1:45:00 [2] 8.0 mi (13:07 / mi) +1600m 8:06 / mi

Harb ski camp. Mostly skiing steeper and steeper terrain and adjusting technique as appropriate. Video runs and reviews. Two of us for one instructor.
All told a very valuable training experience. Improved enough to offset 60 years of bad practice.
5 PM

Stretching 7:00 [0]

A little stretching at Delta gate 6.
Then wait wait wait as they decided to substitute another plane because the first had a limp landing gear strut.

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