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Training Log Archive: kadley

In the 7 days ending Feb 11:

activity # timemileskm+mload
  X-C Skiing4 3:03:18 16.15(11:21) 25.99(7:03) 512530.7
  Strength3 2:35:00390.0
  Classic XC Ski2 2:19:19 10.58(13:10) 17.02(8:11) 201328.0
  Stretching5 43:00
  Road Running1 20:30 1.55(13:14) 2.49(8:13)20.5
  Total15 9:01:07 28.28 45.51 7131269.2
  [1-5]10 8:08:07

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MoTuWeThFrSaSu

Saturday Feb 10 #

10 AM

Stretching 9:00 [0]

3 PM

Road Running 20:30 [1] 1.55 mi (13:14 / mi)

With Ruthie in the rain down in Bethesda.

Friday Feb 9 #

6 AM

Stretching 8:00 [0]

Sore last night, poor sleep. Stretching this morning helped a lot. Off for a couple days in the tropics.

Thursday Feb 8 #

7 AM

Stretching 8:00 [0]

9 AM

Strength (Exercise class) 45:00 [2]

3 PM

X-C Skiing (Kingdom Valley) 58:26 [2] 7.16 km (8:10 / km) +77m 7:45 / km

Groomed the 6" additional snowfall in the fields. Very soft for skating, slow.
Cut it short and rolled the main trails to settle them some more.
5 PM

Strength (Exercise class) 1:00:00 intensity: (10:00 @0) + (50:00 @3)

Tried an evening class. Mix of light (50#) barbell work and cardio, and then some stretches.

Wednesday Feb 7 #

6 AM

Stretching 12:00 [0]

Stretching and mobility
10 AM

X-C Skiing hills (Kingdom Valley) 1:00:21 [3] 6.14 km (9:50 / km) +276m 8:02 / km

Groomed out the tire ridges first thing as I wanted a hill workout before the dump came. Finished as first flakes came on.

Snowing in earnest by the time I was on skis. Planned on 5 laps up Stairway to Heaven, then come down past the Porcupine Caves. Got 4 done and by then it was deep enough I was just slogging. Trips down in the powder were fun, however!
8 PM

Note

Snow winding down after dropping 9-10". Snow stake at 24".

Tuesday Feb 6 #

3 PM

X-C Skiing warm up/down 23:00 [2] 3.5 km (6:34 / km) +16m 6:25 / km

4 PM

X-C Skiing race (Craftsbury) 41:31 [4] 9.2 km (4:31 / km) +143m 4:11 / km
shoes: Fischer RCS hole 6 soft blue g

Tuesday afternoon skate race. Watch died about 90% thru. Really annoying.

Not happy with result. Probably tired from recent workouts. Skis felt a little draggy, so wax could have been better.

Temp 23F, fresh snow last night. LF7, HF7, FC7 should have worked.

Monday Feb 5 #

12 PM

Stretching 6:00 [0]

2 PM

Classic XC Ski (Kingdom Valley) 1:30:00 [2] 10.38 km (8:40 / km) +200m 7:55 / km

Ended up with 7" snow last night. High moisture content and a thin crust on top. Decided to roll it into the existing base to stick it to any frozen sections. Also set a nice track around the perimeter of the fields.

Let it sit for a couple hours and then skied. Used VR45 but it had poor kick. Glombed on some more and it was fair for awhile. Temperature had started dropping and the surface was freezing up.

Went on a tour of the Pines and upper trails with Ruthie. Packed surface was definitely getting slick. Coming down was tricky as the roller leaves nice ridges between each tire and these like to trap your ski pointing downhill. Hard to force a snowplow. Many grunts and one "oh, shit" before I got to the bottom.
5 PM

Classic XC Ski 49:19 [3] 6.64 km (7:25 / km) +1m 7:25 / km

On the rail trail. Set a 1 km track in the crust. After the first pass, it was all double poling and kept getting faster. Then it got rather dark..
6 PM

Strength (Rec center) 50:00 [3]

Balance, 10 one leg squats on the dynadisk. Getting more stable.
Stretching; rowing machine
Leg, chest on the machines; modest wgts due to race tomorrow
Leg skate thrusts with cable machine

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