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Training Log Archive: kadley

In the 7 days ending Feb 2:

activity # timemileskm+mload
  X-C Skiing8 6:17:58 41.28(9:09) 66.43(5:41) 9091243.9
  Strength1 1:30:101c180.3
  Total9 7:48:08 41.28 66.43 9091c1424.3

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Sunday Feb 2 #

8 AM

X-C Skiing warm up/down 14:35 [3] 2.58 km (5:40 / km) +30m 5:21 / km
ahr:103 max:137

X-C Skiing race (Craftsbury Marathon) 1:09:20 [4] 17.32 km (4:00 / km) +299m 3:41 / km
ahr:134 max:166

Old guys distance -- one lap skate. Laid back at the start to avoid the crush sprinting down Chip Hill, but with the largish field that meant it was 23 sec to get to the start line.

Fast frozen corduroy for the first two thirds, then glide just slightly off coming back onto the Outdoor Center side once we got on some powdery cover on top. Had all sorts of non-fluoro wax on the skis per the ground rules. Used Toko blue and red, the Star NF powder and NF liquid, all ironed in. Guess it was good, but wonder if the hard snow wore it off (after 12 km?).

Felt fresh pretty much the whole way, with energy left at the end. Was near the back of my age class, but all were within 9 min. Good progress towards the Birkie.

X-C Skiing warm up/down 12:23 [2] 1.61 km (7:42 / km) +41m 6:49 / km
ahr:93 max:104

Immediate cool down.

X-C Skiing warm up/down 12:12 [3] 1.47 km (8:20 / km) +9m 8:05 / km
ahr:103 max:146

12 PM

X-C Skiing 23:13 [3] 3.81 km (6:05 / km) +58m 5:39 / km
ahr:110 max:142

More after lunch.

Saturday Feb 1 #

12 PM

X-C Skiing (Kingdom Valley) 13:35 [3] 2.12 km (6:24 / km) +14m 6:12 / km
ahr:111 max:154

Groomed and shoveled a little, but by the time I skied it had warmed and the thin cover was too thin to do much.

Friday Jan 31 #

2 PM

X-C Skiing (Kingdom Valley) 44:40 [2] 6.07 km (7:22 / km) +39m 7:08 / km
ahr:104 max:149

Still snow, but somewhat sparse. Farming this morning distributed snow banks from the house to the trails.

Thursday Jan 30 #

4 PM

X-C Skiing (Kingdom Valley) 43:06 [3] 7.14 km (6:02 / km) +33m 5:54 / km
ahr:103 max:136

Around the fields on frozen corn lightly groomed. Dodged a few this grass spots. Upper trails have more cover, but are hard frozen and not ready to ski.

Wednesday Jan 29 #

12 PM

X-C Skiing (Woodstock XC) 1:28:37 [3] 13.15 km (6:44 / km) +201m 6:16 / km
ahr:108 max:146

Nice day, thin cover up the hills. Flats were good.

Note

Loaded up on Toko non-fluro base wax here and Star powders and liquids from Zach for Sunday's NF marathon at Craftsbury. Interested to see how it all runs. Much cheaper than the real stuff.
3 PM

Strength (Trainer) 1:30:10 [2]
ahr:82 max:122 1c

Idea was to mobilize and stretch and not beat up on the elbow and other body parts during race season. Worked pretty well.

Tuesday Jan 28 #

3 PM

X-C Skiing warm up/down (Craftsbury ) 14:34 [3] 2.45 km (5:57 / km) +22m 5:42 / km
ahr:116 max:150

X-C Skiing race 21:02 [5] 4.99 km (4:13 / km) +129m 3:44 / km
ahr:133 max:164

Tuesday night race. Was supposed to be 3 km on the lake, but got changed to 5 km reverse around the race course. Yikes! Not ready for this with lots of hills. However, skis ran well despite having non fluro CH7 and I felt good until the last climb. Good fun race.

Got to find some NF wax for Sunday. Used the last scraps today.
4 PM

X-C Skiing warm up/down 20:41 [3] 3.73 km (5:32 / km) +34m 5:18 / km
ahr:117 max:151

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