Training Log Archive: kensrIn the 7 days ending Jan 12, 2020:
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Sunday Jan 12, 2020 #
10 AM
Road Running 1:17:50 [3] 6.0 mi (12:58 / mi) +21m 12:50 / mi
Warm rain Saturday and overnight wiping out most of the snow base, good to be heading out of town.
Planned on an easy weight workout, but sun came out with patches of blue sky so decided on a run instead. Kept getting better and finally settled on doing my weekly 6 mile run.
Off to Austria via Munich, upgraded to business class.
Planned on an easy weight workout, but sun came out with patches of blue sky so decided on a run instead. Kept getting better and finally settled on doing my weekly 6 mile run.
Off to Austria via Munich, upgraded to business class.
Friday Jan 10, 2020 #
10 AM
Skate Ski 27:49 [3] 5.42 km (5:08 / km) +23m 5:01 / km
ahr:135 max:164
Long hike with Molly, then speed ski workout, then off to work again.
About 1km looping route around fields, different directions x 4. Snow firm and pretty fast. Felt good.
Fast lap 4:53. Third one was faster, but hooked a ski on a snow boulder and took a crash towards the end.
About 1km looping route around fields, different directions x 4. Snow firm and pretty fast. Felt good.
Fast lap 4:53. Third one was faster, but hooked a ski on a snow boulder and took a crash towards the end.
Thursday Jan 9, 2020 #
10 AM
Skate Ski (Kingdom Valley) 37:42 [3] 5.01 km (7:32 / km) +110m 6:47 / km
ahr:109 max:143
Quick groom, quick ski, off to work.
Wednesday Jan 8, 2020 #
2 PM
Skate Ski (Woodstock XC) 1:17:05 [3] 8.14 km (9:28 / km) +219m 8:21 / km
ahr:115 max:162 weight:164lbs
Nicely groomed with Pistenbully. Headed up hills and a snow squall moved in. Dumped about 2" in 20 min. Smoothed out the trails, but really hard to see. Keep it coming!
Tuesday Jan 7, 2020 #
12 PM
Skate Ski (Kingdom Valley) 1:13:43 [3] 7.16 km (10:18 / km) +194m 9:04 / km
ahr:113 max:157
Snow cover still thin but is grooming well and skiing is improving. Series of pickups going up the hill trails.
Monday Jan 6, 2020 #
1 PM
Skate Ski (Kingdom Valley) 1:12:21 [3] 6.37 km (11:21 / km) +144m 10:12 / km
ahr:101 max:146
Easy tour around with Ruthie on fresh flurries over frozen base. A few lumpy spots where I moved the pile off the barn roof to thin corners of the trails.
Strength (Trainer) 1:38:09 [3]
ahr:78 max:117 1c
Rec center with Adam.
Dynamic warmup, stretch, jump rope 80, dynadisc, roll
Lunges, RDL's light wgt, core hollow body, back lunges w 15# db's
Warm up dead lift w 30# db's
Trap squats 3 sets 10 x 175#
Rows
Nordic hamstring ext; leg curl machine single leg extensions 60#
Ski erg 500 m 121w
Dynamic warmup, stretch, jump rope 80, dynadisc, roll
Lunges, RDL's light wgt, core hollow body, back lunges w 15# db's
Warm up dead lift w 30# db's
Trap squats 3 sets 10 x 175#
Rows
Nordic hamstring ext; leg curl machine single leg extensions 60#
Ski erg 500 m 121w