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Training Log Archive: kadley

In the 7 days ending Nov 24:

activity # timemileskm+mload
  X-C Skiing2 2:41:54 15.04(10:46) 24.2(6:41) 364646.8
  Strength1 1:32:411c278.0
  Road Running2 1:17:27 6.72(11:32) 10.81(7:10) 62232.4
  Total5 5:32:02 21.76 35.02 4261c1157.2
averages - weight:162lbs

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Sunday Nov 24 #

8 AM

Road Running 44:31 [3] 4.22 mi (10:33 / mi) +48m 10:11 / mi
ahr:143 max:159

From Joe's out over the dam and back. Slop on the side of the road from mixed snow and rain. Good run except for the slow down on the hill at the end of mile 1.

Saturday Nov 23 #

11 AM

X-C Skiing warm up/down 4:01 [2] 0.58 km (6:56 / km) +8m 6:31 / km
ahr:104 max:127

X-C Skiing race (Mt Van Hoevenberg) 1:50:06 [4] 15.5 km (7:06 / km) +203m 6:40 / km
ahr:127 max:159

SkiO race put on by Janet and David at Van Ho. Conditions fine for early season: good cover, well packed with a few lumps because the snow wasn't deep enough to till, just drag. But cover in the woods, too, enough for a route on a bike trail, although in hindsight the long way on trails would have been faster. On the Peltonens with a busted tail; glued back together but separated today. Not an issue -- good rock skis. Fun venue, always a challenge with the parallel trails and many junctions.

Great to be racing this early in the season!

Thursday Nov 21 #

4 PM

Road Running 32:56 [3] 2.5 mi (13:10 / mi) +14m 12:57 / mi
ahr:129 max:149

Rail trail with Molly. She was freaked out by the car headlights going by so we struggled a little. But she braved it out and got the run in with a couple stops.

Tuesday Nov 19 #

8 AM

Strength (Trainer) 1:32:41 [3]
ahr:82 max:141 1c weight:162lbs

Jump rope 85
Training with Adam. Dynamic stretching, then lunges, twists, side planks, L-sits, dead lifts (115#), pull downs 40# x 2
Ski erg 500 m x 2
Then running in the therapy pool (not in time logged).

Monday Nov 18 #

9 AM

X-C Skiing (Craftsbury) 47:47 [3] 8.13 km (5:53 / km) +154m 5:22 / km
ahr:102 max:146

Short ski on the way up to Newport. Hard, fast conditions lightly scored with snowmobile grooming. Lap around Ruthies.

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