Training Log Archive: kensrIn the 7 days ending Dec 15, 2019:
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Sunday Dec 15, 2019 #
12 PM
Trail Running 1:04:33 [3] 4.32 mi (14:57 / mi) +142m 13:33 / mi
ahr:126 max:167
With Molly down the rail trail and then up around Muckross. Still in the 30's, but started snowing like crazy!
Saturday Dec 14, 2019 #
9 AM
Strength (Rec Center) 48:00 [3]
ahr:81 max:112 1c
Warm up, stretch, balance on dynadisc
Garhammers 10
L-sits 5
pullups 10
ski erg 500m
pull downs 30 x 50# each arm, 50 x 40#
step ups 15" w/2 db 12#
leg curls 20 x 20# single leg, 10 x 40# single leg eccentric for hamstrings
Garhammers 10
L-sits 5
pullups 10
ski erg 500m
pull downs 30 x 50# each arm, 50 x 40#
step ups 15" w/2 db 12#
leg curls 20 x 20# single leg, 10 x 40# single leg eccentric for hamstrings
Friday Dec 13, 2019 #
9 AM
Skate Ski (Kingdom Valley) 1:14:31 [2] 3.81 km (19:32 / km) +111m 17:03 / km
ahr:111 max:137
On home trails, 3" fully transformed and solid corn snow. About 90% coverage, some warmer rock outcrops showing and water ice on the new trail. Coming down was sketchy so I barebooted a couple sections. Lots and lots of animal tracks: deer, turkey, porcupine and a small predator yet to identify. If we get snow instead of rain this weekend conditions would be great!
Wednesday Dec 11, 2019 #
Note
Forced recovery day. Well, long travel day including an hour getting away from Montreal airport.
Tuesday Dec 10, 2019 #
10 AM
Skate Ski 1:49:00 [3] 18.02 km (6:03 / km) +191m 5:45 / km
ahr:97 max:144
Gondola, then down Paradise until I hopped onto the alpine trail down to 'Round Mtn by Chaptik cabin. Over to Aqueduct, Paradise/Cross Mtn to lower trails. Lap around Sidewinder.
2 PM
Skate Ski 55:51 [3] 10.5 km (5:19 / km) +104m 5:04 / km
ahr:110 max:145
Tour from top with Alex, down the alpine trail again, loop thru Howie's and down Paradise. Fun to be skiing faster, and fortunately it was all downhill.
Monday Dec 9, 2019 #
10 AM
Skate Ski 2:01:00 [3] 14.56 km (8:18 / km) +279m 7:35 / km
ahr:100 max:140
Cross Mtn to Paradise/Aqueduct, then more on Paradise with a loop on Howies. Down to the cabin and back via 'Round Mtn, Aqueduct and Paradise.
2 PM
Skate Ski 1 [3]
Chair from house to top, down Aberdeen and right back on Gold Mtn. Took the first bridge down past the stables and got on World Cup at the bottom of the Silver Queen chair. WC all the way to the end at the settling pond. Then Bridal Path back into the village. Saw no one at all until I passed 5 Dartmouth guys going the other way on WC. Very quiet late afternoon.
GPS is not connecting to the computer. Charging okay, but not acknowledging a hookup.
GPS is not connecting to the computer. Charging okay, but not acknowledging a hookup.
Skate Ski 1:15:32 [3] 12.07 km (6:15 / km) +191m 5:48 / km
ahr:104 max:134
track for above