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Training Log Archive: kadley

In the 7 days ending Jan 28:

activity # timemileskm+mload
  Classic XC Ski3 4:38:59 29.43(9:29) 47.37(5:53) 843999.5
  X-C Skiing6 4:02:14 26.15(9:16) 42.09(5:45) 384702.8
  Strength2 1:45:00295.0
  Road Running2 1:44:05 8.52(12:13) 13.71(7:36) 118208.2
  Stretching1 6:00
  Total13 12:16:18 64.1 103.16 13452205.5
  [1-5]12 12:10:18
averages - weight:163lbs

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Sunday Jan 28 #

7 AM

Road Running (Conn River Road) 1:03:01 [2] 5.41 mi (11:39 / mi) +59m 11:16 / mi

Shake out from yesterday's skiing with training group. Very easy pace, finally got moving a little towards the end. Thin icy spots on the road.

Other news: fig plant has a fig growing on it!
1 PM

X-C Skiing intervals (Craftsbury) 59:00 intensity: (20:00 @2) + (20:00 @3) + (14:00 @4) + (5:00 @5) 11.19 km (5:16 / km) +149m 4:57 / km

Interval workout day. Plan was two sets of six reps of 30 sec hard / 30 sec recovery for a total of 12 hard but not max intervals on rolling terrain. Did this on lower Bailey Hazen along the creek. Went well being back on skate skis and added an extra 6 intervals. Then went up Ruthies in stages and did each hill as an interval, too, for another half dozen.
Broke off there to wander in the woods a little.
Warm snow, above freezing except in the woods. HF8 working fine.
2 PM

X-C Skiing 19:57 [1] 1.1 km (18:09 / km) +16m 16:55 / km

3 PM

X-C Skiing 26:00 [3] 4.28 km (6:05 / km) +67m 5:38 / km

Kind of tired and cruised home.

Saturday Jan 27 #

8 AM

Classic XC Ski warm up/down 25:43 [2] 3.9 km (6:36 / km) +50m 6:12 / km

9 AM

Classic XC Ski race (Craftsbury marathon) 2:56:38 [4] 33.44 km (5:17 / km) +613m 4:50 / km

Good conditions, started at 18F and ended up high 20's or freezing. Snow hard packed powder with bombproof tracks. Used some Strat RF hard wax on top of Swix green and then blue klister. Good kick for entire race. Starting to like my new used skis.

Started dragging a little on the flats for the second lap while double poling, maybe due to the temp rise or the hard cover wax wearing off. May have extended the klister pocket too much, covering 21" from the heel forward. Dropped about 8 min on lap 2, but didn't feel particularly tired, so probably the skis were slower.

Could stride on all the hills except the really steep pitches. Each time I got to a hill I thought about using the outside edge and kept the ski flat (thanks Alex!). Worked well to ensure grip.
9 PM


Waxed the cheese and moved it to the aging cave.

Friday Jan 26 #

1 PM

X-C Skiing (Kingdom Valley) 27:38 [3] 5.37 km (5:09 / km) +23m 5:02 / km

Short workout before Craftsbury tomorrow. Had run the Bombi around a few time to cross slice the frozen surface and it worked pretty well. Sure could use an inch or two of new snow.

Depth at snow stake: 10"

Thursday Jan 25 #

1 PM

X-C Skiing (Kingdom Valley) 53:06 [3] 10.14 km (5:14 / km) +56m 5:06 / km

Better skiing today after some more grooming.
Practiced step turns on icy granular surface.

Wednesday Jan 24 #

7 AM

Stretching 6:00 [0]

A day of rain has set up the trails firmly today. No water ice, but a crust on top of frozen trails. Sliced, diced and thrashed it with a half dozen laps of the snowmobile and tiddtech in the Fields. Only busted the shear pin twice from digging the teeth in too far. Ended up with a nice granular surface ready to go.
3 PM

X-C Skiing (Kingdom Valley) 56:33 [3] 10.01 km (5:39 / km) +73m 5:27 / km

Fast laps around the Fields. Could have been dragged a few more times as I skied off the loose snow halfway through.
Went back over it afterwards with the drag harrow and chopped it more. Left grooves, but will hit it with the tiddtech before I ski tomorrow.
8 PM


Got a block of cheddar air drying for a few days. Will let a rind build on it and wax coat this weekend. Eat this one in a month or so.

Tuesday Jan 23 #

4 PM

Road Running 41:04 [2] 3.11 mi (13:13 / mi) +59m 12:29 / mi

From rec center on slush and ice. Wore o-shoes and footing was fine. Rail trail was full of snow so backtracked and went up the hill to Commonwealth, which turns out to be a nice untraveled residential dead end.

Strength 20:00 [2]

Stretching, balance
Skating side thrusts with 10#
Pullups 8
Ski erg 500 m
A little sore, so quit then and headed for the steam room.

Monday Jan 22 #

11 AM

Classic XC Ski (Kingdom Valley) 1:16:38 [2] 10.02 km (7:39 / km) +180m 7:01 / km

Misty wet. Tracks glazed. Started with Start hard wax, had no kick so overlayered with purple klister. That was okay until it wore off from the inside edge under the foot.
6 PM

Strength (Rec center) 1:25:00 intensity: (5:00 @1) + (20:00 @2) + (40:00 @3) + (20:00 @4)

Warm up stretching and balance.
Ab roll 2 x 5 from standing
Ski erg 500 m

Group exercise legs, core, arms

Leg presses 270#, 180#, double and single leg

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