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Training Log Archive: kensr

In the 7 days ending Jan 29, 2021:

activity	#	time	miles		km		+m		load
Skate Ski	7	6:54:45	33.23	(12:29)	53.47	(7:45)	1128		1193.3
Classic Ski	2	2:28:37	9.22	(16:07)	14.84	(10:01)	175		445.9
Strength	2	1:50:00						2c	330.0
Stretching	7	1:08:20
Total	16	12:21:42	42.45		68.31		1303	2c	1969.1
[1-5]	10	10:42:22

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Friday Jan 29, 2021 #

3 PM

Skate Ski (Kingdom Valley) 1:15:00 5.05 km (14:51 / km) +103m 13:28 / km
ahr:96 max:137

Biathlon training, standing. Poor light and vsibility. Sun peeked thru the trees for the last bout and sight picture was much much better. May have to relocate range or drop some hemlocks.
Snow stone cold (laser tested at -10F) and quite slow. Next time out will try the Star Polar liquid.

C • Liquids 20

7 PM

Stretching 10:00 [0]

Strength 20:00 [3]
1c

Strength work for glute
Upper leg exercises: hip abduction, leg raises, hip adduction, prone hip extension all with straight leg and ankle wgt.
Monster walk with theraband

Thursday Jan 28, 2021 #

10 AM

Classic Ski (Wild Wings) 1:06:42 [3] 6.81 km (9:48 / km) +145m 8:51 / km
ahr:101 max:144

Trail tour with Ruthie. Nice new snow cover. Found Peregrine a little confusing as it crisscrosses some older trails that weren't groomed but skied upon.

Skate Ski 40:33 [3] 5.02 km (8:05 / km) +131m 7:09 / km
ahr:113 max:154

Back out on skate skis. Loops at the bottom plus another run up Peregrine. Snow just a little soft, but really great otherwise.

7 PM

Stretching 10:33 [0]

Wednesday Jan 27, 2021 #

3 PM

Classic Ski 1:21:55 [3] 8.03 km (10:12 / km) +30m 10:01 / km
ahr:95 max:130

Skiing on the rail trail. Mostly 6" unbroken snow, slopped over by the snowplows blasting down the road next to it. Two round trips on the crap. Knew what to expect so it was fine. 2 km each way, straight and pretty flat, good place to practice technique. Will get walked on pretty soon, fun while it lasts.

8 PM

Stretching 9:53 [0]

Tuesday Jan 26, 2021 #

7 AM

Stretching 7:00 [0]

9 AM

Skate Ski (Woodstock XC) 1:40:26 [3] 15.72 km (6:23 / km) +266m 5:53 / km
ahr:111 max:147

Good snow. Well frozen and hard. Still cold, so started by skiing up Mt Peg and Upper Cross. Nice except for pine cones and some small branches.

Monday Jan 25, 2021 #

11 AM

Skate Ski (Kingdom Valley) 59:38 [3] 7.21 km (8:16 / km) +171m 7:24 / km
ahr:104 max:150

All trails in good shape. Most of the skiing was on the higher hillside negotiating the fast hardpack.

12 PM

Stretching 9:41 [0]

... hard to hold form with a golden retriever sitting on your chest.

C • Skijor 5

1 PM

Strength (Trainer) 1:30:00 [3]
1c

Warm up: mobility, bike 5 min, ski erg 3 min
Stretching, lunges, monster walk, stars with bands
Lifts: squats, rdl's, ab chair
Plyos: jump onto 12" pad, jump from one bosu to another
Pull ups 8, 10

5 PM

Stretching 10:43 [0]

Watching the weather channel with their forecast of historic (?) 8" snow storm Nathaniel in the midwest.

Sunday Jan 24, 2021 #

2 PM

Skate Ski (Kingdom Valley) 1:03:08 [3] 7.27 km (8:41 / km) +162m 7:48 / km
ahr:106 max:148

Upper trails now mostly groomed to their full width, so went there to enjoy the terrain. Fast, hard snow skiing very well. Another night in the single digits will continue the fine conditions.

4 PM

Stretching 10:30 [0]

Saturday Jan 23, 2021 #

Note

Biathlon - Craftsbury Invitational

1 PM

Skate Ski warm up/down 28:00 [3] 4.49 km (6:14 / km) +295m 4:42 / km
ahr:113 max:154

Around the course and warmup between zeroes.

2 PM

Skate Ski race 48:00 8.7 km (5:31 / km)

Biathlon race: 3 laps 2.5 km plus penalty loops for misses; prone, standing. Cold at 12F, dressed okay, but mitten shells on hands didn't work for shooting. Took then off at the range. Bad shooting, tight group on prone, but shifted from zeroing per observer.

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