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Training Log Archive: kadley

In the 7 days ending Feb 18:

activity # timemileskm+mload
  X-C Skiing6 7:37:30 40.93(11:11) 65.87(6:57) 11261141.7
  Strength2 2:10:00375.0
  Classic XC Ski1 1:36:33 6.71(14:23) 10.8(8:56) 280217.1
  Road Running1 50:01 5.1(9:48) 8.21(6:06) 20150.1
  Stretching3 31:00
  Total13 12:45:04 52.74 84.87 14261883.8
  [1-5]10 12:04:04

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MoTuWeThFrSaSu

Sunday Feb 18 #

2 PM

X-C Skiing (Kingdom Valley) 18:53 [3] 1.75 km (10:46 / km) +30m 9:55 / km

Got 3" new snow overnight. Groomed main rails and ran snowmobile around the rest for skiO tracks. Set 27 controls for 4 practice courses. Ari up to give them a try.

Skied a little using one pole. Wrist much better, but not taking any load. Guess I'm starting my taper now.

Depth at snow stake 15"

Saturday Feb 17 #

5 AM

Stretching 7:00 [0]

6 AM

Road Running 50:01 [3] 5.1 mi (9:48 / mi) +20m 9:41 / mi

Early run with Joe. Easy conversation, good run. 15F
10 AM

X-C Skiing (Woodstock XC) 1:31:00 [2] 12.5 km (7:17 / km) +299m 6:30 / km

Ruthie and friends at Mt Tom trails. We were early, so surface was okay, but lots of bare boot hikers walking up the middle of the trails. By the time we were done it was getting choppy.
2 PM

X-C Skiing 1:01:00 [2] 9.61 km (6:21 / km) +237m 5:39 / km

Over to Mt Peg. Better, but not as good as Wed. No hikers here. Fair amount of waiting at each trail junction.

One last mad V2 loop before we quit and I stuck a pole between my skis for a hard faceplant. Face cut up a bit and now 5 hours later my L wrist is very sore and swollen. Great!

Friday Feb 16 #

7 AM

Stretching 12:00 [0]

12 PM

X-C Skiing (Kingdom Valley) 21:16 [2] 2.61 km (8:09 / km) +41m 7:34 / km

Field okay, but Pines and hill trails soft corn.

X-C Skiing 49:24 [3] 7.87 km (6:17 / km) +53m 6:04 / km

Temp around forty. Lightly groomed fields to level trail and firm up cover. Loose granular snow. Skied well, but slow because I didn't bother to change wax from HF7.
4 PM

Strength (Rec center) 40:00 [3]

Bosu balance
10 pullups
Ab roll 5 off toes, 15 on knees trying a sandbag, 12# dumbbell, and 15# plate on my back. Plate worked best.
Squats on Smith machine 10 x 30#, 50#, 70#
Lat pull downs 6 x 130#
High steps
Side lunges with 10#

Wednesday Feb 14 #

7 AM

Stretching 12:00 [0]

11 AM

X-C Skiing (Kingdom Valley) 35:50 [3] 4.75 km (7:33 / km) +119m 6:42 / km

Groomed some narrow trails 4' wide for skiO.
Up Stairway to Heaven, felt slow, but was 20 sec faster than last week. Snow better.

X-C Skiing (Woodstock XC) 2:02:32 [3] 16.54 km (7:24 / km) +292m 6:48 / km

On the trails with Ruthie. Good grooming and snow conditions. Out to Mt Peg view point and back by some of the upper trails. Strong southerly wind on the golf course, work going out, fast with tailwind. Warm afternoon above freezing. Could have had better wax than HF7, but it worked okay except in the direct sun.

Tuesday Feb 13 #

2 PM

Classic XC Ski (Craftsbury) 51:57 [2] 4.96 km (10:29 / km) +102m 9:30 / km

Checking out model area.

Classic XC Ski warm up/down 10:17 [1] 0.58 km (17:46 / km) +19m 15:17 / km

Classic XC Ski race (Hardwick Trails) 34:19 [3] 5.26 km (6:31 / km) +160m 5:40 / km

Icy conditions. Not familiar with trail, so took it easy on the downhills. Nice network if it had good snow.

Monday Feb 12 #

2 PM

X-C Skiing (Kingdom Valley) 57:35 [2] 10.23 km (5:38 / km) +55m 5:29 / km

Right above freezing after light rain yesterday. Soft, but still crunchy. Rolled and groomed the fields. Parts I rolled were not good, groomed areas were fine. Waiting for a chill before I groom more to avoid icing.
6 PM

Strength (Exercise class) 1:30:00 intensity: (10:00 @0) + (30:00 @2) + (20:00 @3) + (30:00 @4)

Warmup: stretch
2000 m on ski erg balanced one legged on dynadisk
Pullups 2 x 6 with 12# dumbbell between ankles
Ab roll 5 off toes, 15 on knees with 12# extra behind neck

Class: machines for shoulders, pecs, abductors, lats, biceps
Body wgt abs

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