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Training Log Archive: kensr

In the 7 days ending Jan 31:

activity # timemileskm+mload
  X-C Skiing6 8:44:29 38.91(13:29) 62.62(8:23) 12021544.4
  Classic XC Ski2 2:28:37 9.22(16:07) 14.84(10:01) 175445.9
  Strength2 1:50:002c330.0
  Stretching6 57:50
  Road Running1 56:24 4.17(13:32) 6.71(8:24) 95169.2
  Total15 14:57:20 52.3 84.17 14722c2489.5
  [1-5]10 13:28:52

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MoTuWeThFrSaSu

Sunday Jan 31 #

12 PM

X-C Skiing (Craftsbury) 37:53 [3] 5.04 km (7:31 / km) +102m 6:50 / km
ahr:109 max:147

X-C Skiing warm up/down 26:40 [3] 3.88 km (6:52 / km) +23m 6:41 / km
ahr:105 max:147

Biathlon training.

X-C Skiing race 47:33 intensity: (5:38 @0) + (41:55 @4) 8.8 km (5:24 / km) +118m 5:04 / km
ahr:114 max:150

Training race. P/S/P/S. Got the targets in practice, but slipped off in the race.

X-C Skiing warm up/down 27:12 [3] 3.65 km (7:27 / km) +84m 6:41 / km
ahr:119 max:152

Saturday Jan 30 #

7 AM

Road Running 56:24 [3] 4.17 mi (13:32 / mi) +95m 12:38 / mi
ahr:150 max:172

Out Plains with a detour thru the campground and then along a snowmobile trail at the end. Chilly at -7F, sunny.
12 PM

X-C Skiing (Kingdom Valley) 1:49:34 [3] 8.24 km (13:18 / km) +203m 11:50 / km
ahr:104 max:143

Snow better but still slow, cold.

Friday Jan 29 #

3 PM

X-C Skiing (Kingdom Valley) 1:15:00 intensity: (25:00 @0) + (50:00 @3) 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.
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 #

10 AM

Classic XC 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.

X-C Skiing 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 #

3 PM

Classic XC 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 #

7 AM

Stretching 7:00 [0]

9 AM

X-C Skiing (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 #

11 AM

X-C Skiing (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.
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.

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