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Training Log Archive: kadley

In the 7 days ending Mar 17:

activity # timemileskm+mload
  X-C Skiing5 6:02:33 29.11(12:27) 46.85(7:44) 8271028.8
  Strength3 3:30:003c630.0
  Road Running3 2:44:32 12.09(13:37) 19.46(8:27) 185493.6
  Stretching3 35:00
  Stairway to Heaven 1 11c0.1
  Total12 12:52:06 41.2 66.31 10124c2152.6
  [1-5]11 12:17:06
averages - weight:162lbs

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Sunday Mar 17 #

1 PM

X-C Skiing 58:48 [2] 5.02 km (11:43 / km) +141m 10:16 / km

Some skiO practice. trails not well groomed, corn just around freezing. But broken sun and pretty nice anyway.

Saturday Mar 16 #

9 AM

X-C Skiing (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.
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 #

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 #

3 PM

X-C Skiing (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 #

10 AM

X-C Skiing (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

X-C Skiing (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 #

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 #

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.

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