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Training Log Archive: kensr

In the 7 days ending Jan 5, 2020:

	activity	#	time	miles		km		+m		load
	Skate Ski	7	8:01:13	34.43	(13:59)	55.41	(8:41)	667		1377.7
	Strength	3	3:06:18						3c	558.9
	Road Running	1	1:12:12	5.97	(12:06)	9.61	(7:31)	84		216.6
	Total	11	12:19:43	40.4		65.02		751	3c	2153.1
averages - weight:167lbs

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Sunday Jan 5, 2020 #

9 AM

Skate Ski (Craftsbury) 33:00 [1] 4.54 km (7:16 / km)
ahr:104 max:142

Biathlon training. Laps around range between shooting.
Good conditions tilled around core.

1 PM

Skate Ski (Woodstock XC) 1:59:33 [3] 14.89 km (8:02 / km) +100m 7:46 / km
ahr:113 max:154

Skate clinic after trip down from Craftsbury. Conditions here solid frozen with full cover. Obstacle course and some cruising.

Saturday Jan 4, 2020 #

1 PM

Strength (Rec Center) 1:03:59 [3]
ahr:81 max:124 1c weight:166lbs

Rain and slop outside, so off to the gym:
Stretch, ankle flex, deep mobility squats; dynadisc, skip rope 60
Pull ups 5 @ 35# added
Ab roll 10 @ 35#
Nordic hamstring extensions 5
Leg press 10 @ 160 / 250 / 340 / 350 / 160#
Hamstring extensions on curl machine 10 single legs @ 50
Smith squats 10 @ 90#
L-sits x 5
Bulgarian squats 10 @ 15#
Plank 1:15; sides 30 sec
Tricep stretch 20 sec
Stairs w/35# x 3

Friday Jan 3, 2020 #

2 PM

Road Running 1:12:12 [3] 5.97 mi (12:06 / mi) +84m 11:35 / mi
ahr:145 max:165

Chester loop. Overcast, high 30's. Got a run in before rain/snow this weekend. Packed snow on a couple sidewalk sections. Felt okay including hamstring.

Put camera down by deer carcass, which is getting eaten and torn apart.

Thursday Jan 2, 2020 #

10 AM

Skate Ski (Kingdom Valley) 1:14:27 [3] 7.29 km (10:13 / km) +182m 9:05 / km
ahr:109 max:152

Slow snow, but most everything is in operation.

1 PM

Skate Ski 36:00 [3] 3.77 km (9:34 / km) +79m 8:39 / km
ahr:108 max:153

Biathlon shooting and skiing.

4 PM

Strength (Rec Center) 52:19 [3]
ahr:90 max:135 1c

Warm up, stretch
Ski erg 500 m, skip rope, balance on dyna disc
Leg presses 10 x 250 / 300 / 350#
Squat on smith 2 sets 2 x 115
Nordic hamstring extensions x 5
Leg curl single leg extensions 10 x 40#
Inclined crunches
DB presses 15 @ 15#
Pull downs 15 x 40L/10R tendon still sore
Pull ups 5
Steps ups onto bench w/15# db

Wednesday Jan 1, 2020 #

Event: Garnet Hill ski-o

12 PM

Skate Ski (Woodstock XC) 1:46:57 [3] 11.76 km (9:05 / km) +144m 8:34 / km
ahr:100 max:145

Woodstock with Ruthie. Thin, bumpy cover, slow snow. Still good to be out.

4 PM

Skate Ski (Kingdom Valley) 52:15 [3] 5.13 km (10:11 / km) +122m 9:06 / km
ahr:89 max:128

Back home. Snow pretty good but thin and also bumpy. Not enough cover to flatten out the camber on the trails.

Tuesday Dec 31, 2019 #

2 PM

Skate Ski (Kingdom Valley) 59:01 [3] 8.03 km (7:21 / km) +41m 7:10 / km
ahr:102 max:138

Couple inches of wet snow/sleet overnight, groomed everything. Decided only the fields were in shape to ski.

Got done and watched the slab of snow slide off the east side roof of the barn. Used the front loader to move the pile of concrete onto the trail nearby. Almost instantly set up. Sure would not want to be buried by this stuff in a wet snow avalanche -- heavy and hard.

6 PM

Note

Finished the year with 552 hours of training, off almost a hundred hours from last year but still my second highest. Will target about the same for the coming year, depending as always on injuries. Have developed a pretty good understanding of what fails and why, so I hope to stay under the critical tripping points in 2020.

Monday Dec 30, 2019 #

4 PM

Strength (Trainer) 1:10:00 [3]
1c weight:168lbs

With Adam
Stretching,warm up, skip rope, bands, rolling
Squats 4 x 175#
RDLs, lunges, back lunges, hollow body, v-sits

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