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Training Log Archive: kadley

In the 7 days ending Jan 26:

activity # timemileskm+mload
  X-C Skiing5 5:50:20 24.92(14:03) 40.11(8:44) 5751177.6
  Skiing1 2:13:00 17.4(7:39) 28.0(4:45) 4769399.0
  Strength2 2:00:001c360.0
  Road Running1 1:13:27 6.04(12:10) 9.72(7:33) 93220.4
  Stairway to Heaven 2 33c0.2
  Total9 11:16:50 48.36 77.83 54374c2157.2

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MoTuWeThFrSaSu

Sunday Jan 26 #

10 AM

Skiing (Okemo) 2:13:00 [3] 17.4 mi (7:39 / mi) +4769m 4:08 / mi
ahr:80 max:113

With Kenny, Eliza and Samantha. Warm day on loose corn snow. Overcast with flurries at times.

Saturday Jan 25 #

Event: Ohana SkiO
 
11 AM

X-C Skiing race (Ohana SkiO) 1:24:25 [4] 9.19 km (9:11 / km) +157m 8:28 / km
ahr:128 max:157

Fun race at Ohana. Snow warm, pretty good cover, easy to handle. Used my Peltonen rock skis with the split tail, now more beat up than ever.

Made some mistakes staying on trails when I should have cut, as going to 3. Snow in the field was not deep and it would have been much faster than staying on the trails around. Ran the road towards 5, skiing the shoulder berm would have been faster. Followed the main trail around east to 6, I think cutting across on the dashed trail would have been better, particularly since the control was farther down the hill. Never saw the small trail on the map. Same route over towards 9 would have been better than skiing down the road towards 7 before cutting over. A little confused with the trails going from 11 to 12, I think that cost about 2 minutes.

The second map was cluttered with a lot of buildings and cross trails. I had the 1:5000 map and the bigger one might have been clearer. Several hesitations to identify controls and routes.

Thanks to Kevin for the event and to all his helpers, too!

Friday Jan 24 #

Note

Saw sports ortho yesterday up in Sharon for a followup. Hamstring okay for now so ignore it until April when I start more running. Xray and ultrasound of R elbow which has tendonosis from double poling and some other complications. Advised to lay off push ups, pull ups and arm work until end of season, and just limit it to skiing. Plus lather on Voltaren and ice for the symptoms. And a little PT to manage the situation. Not likely to deteriorate like the hamstring.
2 PM

X-C Skiing (Kingdom Valley) 43:56 [3] 5.31 km (8:16 / km) +54m 7:53 / km
ahr:112 max:157

Warm, slow soft snow. Packing thin but still good cover. Won't hold up if we get much rain this weekend.
Feeling tired so quit early.

Thursday Jan 23 #

8 AM

Road Running 1:13:27 [3] 6.04 mi (12:10 / mi) +93m 11:37 / mi
ahr:133 max:150

Weekly 6 mile run. Brisk at 7F but sunny so quite pleasant. Just chugging along.
11 AM

X-C Skiing (Kingdom Valley) 1:09:06 [3] 6.87 km (10:03 / km) +131m 9:11 / km
ahr:120 max:157

Snow pretty well set now, trails in good shape. Still have to groom the Glades, that will happen soon. The really gnarly trails need another foot to cover terrain anomalies.

Laps around the fields to figure a short time trial sprint. Then up Stairway to Heaven and the new trail. Nice crash on the way down doing a stop, ending up rolling into a ditch. Legs tired from the morning run.

Stairway to Heaven 1 [4]
1c

5:52

Wednesday Jan 22 #

11 AM

X-C Skiing (Woodstock XC) 1:35:00 [3] 13.57 km (7:00 / km)

Pretty good conditions, but could use more snow on the upper trails.
4 PM

Strength (Trainer) 1:15:00 [3]

Biathlon practice then off to work out with Adam. Stretching, mobility, light wgts, core.
3 x 6 L-sit pullups
Ski erg 500 m 2:15, triceps sore

Tuesday Jan 21 #

9 AM

Strength (Exercise class) 45:00 [3]
1c

Morning class with Ruthie. Lots of arm work, which I took pretty easy.
20 pushups, not good for the biceps tendon.
2 PM

X-C Skiing (Kingdom Valley) 57:53 [3] 5.17 km (11:12 / km) +233m 9:08 / km
ahr:108 max:153

Back to 9" nice settled powder on the trails. Groomed, went to exercise class, groomed again then skied. Still soft but good skiing.

Stairway to Heaven 2 [4]
2c

Decided to start doing some hill climbing on a regular basis. Snow to was fresh, cold and slow.
6.50, 6.23

Monday Jan 20 #

Note

Homeward drive to Munich and flight. No seat yet, but that was the situation coming over.

Goodness, Seefeld is a beautiful ski town!

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