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Training Log Archive: kadley

In the 7 days ending Feb 4:

activity # timemileskm+mload
  X-C Skiing8 10:10:16 54.66(11:10) 87.97(6:56) 8691564.4
  Strength3 2:32:00478.5
  Road Running2 2:01:28 10.75(11:18) 17.3(7:01) 75364.4
  Stretching1 6:00
  Total14 14:49:44 65.41 105.27 9442407.3
  [1-5]13 14:43:44
averages - weight:162lbs

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Sunday Feb 4 #

7 AM

Road Running (Group run) 1:17:21 [3] 6.34 mi (12:12 / mi) +58m 11:52 / mi

Two runs in a row! Another morning run in chilly weather. Out along the river with a tail wind, back against a strong, cold wind. Still picked it up and ran negative split.
2 PM

X-C Skiing (Kingdom Valley) 1:36:00 [2] 11.47 km (8:22 / km) +144m 7:53 / km

Snow started mid-day, about 2" when we started. Added another inch and then I stopped to groom the fields because skating was getting to be work. Then skied some more as one more inch got added on top.

Saturday Feb 3 #

6 AM

Road Running 44:07 [3] 4.41 mi (10:00 / mi) +17m 9:52 / mi

Early run with rec center group. Chilly, -5F at home, but comfy 0 at the trailhead. Fun social run, easy miles.
1 PM

X-C Skiing (Kingdom Valley) 1:29:45 [2] 11.54 km (7:47 / km) +140m 7:20 / km

Groomed and ended up with a good surface in the fields, fair in the Pines and thin granular cover over frozen on the upper trails.
Bunch of laps in the fields, chased Ruthie around the Pines. Up the hillside to the lollipop and it was scratchy granular, leading to a careful descent.
Skis were a little slow, had Rex LF black with Swix LF4 on top. Temp had risen to 19F, so I probably had waxed too cold last night.

Depth at snow stake 10"
9 PM

Note

Cheddaring tonight. More complicated traditional cheddar recipe with lots of slicing and cooking and flipping the curds. Another hour and a half of this and then pressing and aging for 3-6 months.

Friday Feb 2 #

12 PM

X-C Skiing (Kingdom Valley) 25:37 [2] 3.55 km (7:13 / km) +40m 6:50 / km

Light fresh snow. Icy underneath.
1 PM

X-C Skiing 58:02 [2] 9.05 km (6:25 / km) +59m 6:13 / km
weight:162lbs shoes: Madshus 5 stiff blue grind

Groomed up some granular from underneath and mixed with new snow for a better surface. Very breezy and chilly. Skis slow.

Thursday Feb 1 #

9 AM

Strength (Exercise class) 47:00 [3]

3 PM

X-C Skiing (Craftsbury masters) 1:55:41 [3] 12.53 km (9:14 / km) +160m 8:41 / km

Drills and cornering, cool down tour.

Wednesday Jan 31 #

7 AM

Stretching 6:00 [0]

1 PM

X-C Skiing (Woodstock XC) 1:57:00 intensity: (42:00 @2) + (50:00 @3) + (20:00 @4) + (5:00 @5) 20.16 km (5:48 / km) +231m 5:29 / km

With Ruthie on the golf course and trails up the hillside. Fast granular conditions on hard base. Used the soft Fischer 6 with HF8 over LF7 and they ran really well. Switched to the stiff Peltonen 4's with LF8 over CH10 and they dragged, so went back to the Fischers.

Good interval workout on the hills, recovered waiting for Ruthie to classic up. Then a km sprint at the end chasing after 5 guys skiing in a pack.

Really nice grooming job by Nick Mahoon, 6 hours today converting yesterday's HS classic race course into regular corduroy. Best in the local area. Will check it some more and maybe get a season pass next year.

Tuesday Jan 30 #

9 AM

Strength (Exercise class) 45:00 [2]

Basic body wgt stuff.
4 PM

X-C Skiing (Kingdom Valley) 51:59 [3] 9.41 km (5:31 / km) +25m 5:27 / km

Deep tilling with the pookinator ghetto pisten bully and track setter. Snow has totally transformed to granular so has little bonding capacity. Did carve up the frozen granular and lay rudimentary tracks, but will need rework once we have some fresh snow or moisture.

Then skate skied until it got too dark to see where the scarified surface lay, so quit before I skidded into the stone wall.

Monday Jan 29 #

2 PM

X-C Skiing (Kingdom Valley) 56:12 [3] 10.26 km (5:29 / km) +70m 5:18 / km

Chopped a track for Ruthie's classic skis with the ghetto pisten bully and gave it a test. Could use more pulverizing, but ok proof of concept.

Then a bunch of laps skating on hard granular.
6 PM

Strength (Rec center) 1:00:00 intensity: (15:00 @3) + (45:00 @4)

Stretching, balance
2 x 10 pullups
5 x toe ab rolls
6 min ski erg
Then group exercise:
Machines at heavy wgt 3 sets x 10
Pecs
Pulldowns
Rows
Leg press
Leg curls
Leg extensions
Situps
Leg lifts
Shoulder presses
8 PM

Note

Whoops! Just notified the Empire State Games are cancelled due to no snow. Bummer. Will have to come up with plan B for the weekend.

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