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Training Log Archive: kensr

In the 7 days ending Mar 16, 2019:

	activity	#	time	miles		km		+m		load
	Skate Ski	4	5:03:45	25.99	(11:41)	41.83	(7:16)	686		911.3
	Strength	4	3:45:00						4c	690.0
	Road Running	3	2:44:32	12.09	(13:37)	19.46	(8:27)	185		493.6
	Stretching	3	35:00
	Stairway to Heaven	1	1						1c	0.1
	Total	12	12:08:18	38.08		61.28		871	5c	2094.9
	[1-5]	11	11:33:18
averages - weight:162lbs

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Saturday Mar 16, 2019 #

9 AM

Skate Ski (Woodstock XC) 1:37:27 [3] 13.74 km (7:05 / km) +262m 6:28 / km

Clinic with down hill work. Pushing the limits with free skating down some good drops and speedy corners.

C • wmsoc 3

1 PM

Stretching 10:00 [0]

Strength (Trainer) 1:30:00 [3]
1c

Moderate effort with plyos, ladders, wgted rows, lunges, squats, Bulgarian squats
Pull ups 2 x 8

Friday Mar 15, 2019 #

5 PM

Road Running 41:10 [3] 3.07 mi (13:25 / mi) +44m 12:50 / mi
ahr:130 max:153 weight:162lbs

Another warm afternoon. Ran on the dirt outside the shoulder of the highway for about a third.

Thursday Mar 14, 2019 #

3 PM

Skate Ski (Woodstock XC) 1:00:15 [3] 9.11 km (6:37 / km) +43m 6:28 / km

Skate clinic. Obstacle course with loops, slalom, dips, drop offs. 5 laps.
Snow warm and really slow. Had skis with HF8, but needed HF10 plus fluoro coat plus rilling to cut the suction.

Wednesday Mar 13, 2019 #

10 AM

Skate Ski (Kingdom Valley) 1:15:33 [3] 8.39 km (9:01 / km) +182m 8:08 / km

Froze solid overnight, snow temps down close to 0F. Chopped up with groomer, a little rough.

Skied fields which were good, then up on top and did drills: V2, no pole. Up above Tea House, which I hadn't groomed today. Descents all fast and tricky.

Stairway to Heaven 1 [5]
1c

Fast, hard snow.
4.41

1 PM

Skate Ski (Woodstock XC) 1:10:30 [3] 10.59 km (6:39 / km) +199m 6:05 / km

Off to Woodstock for some more. Conditions soft, but still good with warmer wax.

Tuesday Mar 12, 2019 #

8 AM

Stretching warm up/down 10:00 [0]

Strength (Trainer) 1:20:00 [3]
1c

Plyo jumps, jump lunges, wgts, db rows, bulgarian squats w/wgts & side tension
Ski erg 500 m
Pull ups 4 x 6

4 PM

Road Running 36:30 [3] 3.02 mi (12:05 / mi) +50m 11:30 / mi
ahr:135 max:159

Short run on a beautiful late afternoon. Sunny and temp mid-40's.
Groomed too late in the morning and snow was already soft. Early tomorrow AM ski then.

Monday Mar 11, 2019 #

11 AM

Stretching 15:00 [0]

12 PM

Strength (Exercise class) 40:00 [3]
1c

HIIT workout. More like medium intensity today. A little sore from Saturday. Lots of arm work, so sore from yesterday, too.

4 PM

Road Running 1:26:52 [3] 6.0 mi (14:29 / mi) +91m 13:49 / mi
ahr:124 max:145

First run in awhile, need to get road time. Yesterday's fresh snow was soft and above freezing, so left it alone and hit the roads. Trails look good, though.

Sunday Mar 10, 2019 #

3 PM

Strength (Rec Center) 15:00 [4]
1c

Wet snow today, 5". Farmed some onto the trails from the adjacent fields with the Bombi and plow. Solid build up of 1-2' of concrete snow to last into the spring.

Then to the rec center. Trainer couldn't make it as he was snow in. Turns out the place closes at 4 pm on Sundays so I had a short session.

Pull ups 12
DB rows 40#
Flags
One arm pull downs 60#
Wall pulley 40#

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