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Training Log Archive: kensr

In the 7 days ending Dec 29, 2019:

activity # timemileskm+mload
  Skiing2 4:11:44 34.3(7:20) 55.2(4:34) 10163755.2
  X-C Skiing4 3:47:42 16.55(13:45) 26.64(8:33) 312563.8
  Strength3 2:45:582c497.9
  Road Running1 41:14 2.56(16:06) 4.12(10:00) 83123.7
  Total9 11:26:38 53.41 85.96 105582c1940.6

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Sunday Dec 29, 2019 #

10 AM

X-C Skiing (Craftsbury) 47:50 [1] 3.65 km (13:06 / km) +16m 12:49 / km
ahr:109 max:138

Biathlon training with Ethan. Prone, large targets, zeroed in and then 14/15. Glasses fogged up; will try contacts next time.

X-C Skiing 45:11 [3] 8.56 km (5:17 / km) +163m 4:49 / km
ahr:117 max:159

Then touring around the trails. Lots of people -- parking lots full, limited trails open. The core trails had had man made snow trucked onto them and were solid and good skiing. The rest of the trails were just closed off and looked ragged. Mostly general public skiers, slow and polite.

Waiting to see what we get out of the next 3 days of storm.

Saturday Dec 28, 2019 #

1 PM

Strength (Rec Center) 55:09 [3]
ahr:81 max:118 1c

Warm up, skip rope, stretch
Lunges 25#
Bulgarian squats 15 x 15# DB's
RDL's 2 x 10 @ 95#
Smith squats 10 x 50/70/100#
Nordic hamstring extensions x 5
Single leg eccentric curls 10 x 40#

Friday Dec 27, 2019 #

10 AM

Skiing (Sunapee) 2:10:44 [3] 16.2 mi (8:04 / mi) +4996m 4:07 / mi
ahr:77 max:135

With Kenny and Samantha. Misty day with top third in the clouds all day. Snow soft but firm, good skiing. Not very crowded. Fun day of lots of skiing.

Thursday Dec 26, 2019 #

1 PM

X-C Skiing (Kingdom Valley) 49:45 [3] 6.16 km (8:04 / km) +12m 8:00 / km
ahr:105 max:154

Around the limited trails in the near field. Still can groom a couple short loops.
4 PM

Strength 1:05:30 [3]
ahr:84 max:140

Exercises and wgts while Kenny and Alex were on machines.
Started on ski erg but elbow hurt so quit right away.
DL 10 x 105, 155#
Bird dogs with blue band
Squats with blue band
Rows w/25#
Ab rolls
Legs curls -- single leg extensions w/30#
Nordic hamstring extensions

Wednesday Dec 25, 2019 #

1 PM

Road Running 41:14 [3] 2.56 mi (16:06 / mi) +83m 14:38 / mi
ahr:111 max:150

With Molly.

X-C Skiing (Kingdom Valley) 23:37 [2] 3.07 km (7:41 / km) +14m 7:31 / km
ahr:111 max:140

Tuesday Dec 24, 2019 #

9 AM

Skiing (Okemo) 2:01:00 [3] 18.1 mi (6:41 / mi) +5167m 3:33 / mi
ahr:76 max:137

Less crowded today. Started at 9 am when there was no wait at all on the lifts and the snow was good. Didn't get below freezing until late last night so the grooming wasn't thorough. Light dusting of powder groomed up, but rock solid base under. Midday the lines built up a little and the trails got scraped in places. Kenny and the girls went in, but I got a little more.

Monday Dec 23, 2019 #

10 AM

X-C Skiing 1:01:19 [3] 5.18 km (11:50 / km) +108m 10:43 / km
ahr:96 max:141

Warm and thin, easy skating in the Fields and up the hillside. Temps in upper 40's today. Unlike Truckee, this will hit our base hard.
2 PM

Strength (Rec Center) 45:19 [3]
ahr:62 max:103 1c

Warm up, skip rope
DL 12 x 125/145/155#
Incline situps 2 x 12
Pullups 5, tendon sore
Leg press 10 x 250/340#
Calf presses 15 x 340#
Leg curls single leg 12 x 20#, eccentric 12 x 40#

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