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Training Log Archive: kensr

In the 7 days ending Feb 14:

activity # timemileskm+mload
  X-C Skiing7 8:26:39 34.06(14:53) 54.81(9:15) 8831565.2
  Strength2 2:19:001c357.0
  Road Running2 1:30:56 7.56(12:02) 12.17(7:28) 83272.8
  Stretching3 44:34
  Total12 13:01:09 41.62 66.97 9661c2195.0
  [1-5]10 12:16:35
averages - weight:164lbs

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Sunday Feb 14 #

2 PM

X-C Skiing (Kingdom Valley) 1:28:39 [3] 8.03 km (11:02 / km) +195m 9:51 / km
ahr:106 max:152 weight:164lbs

Upper trails. Conditions really nice as I push the grooming wider.

Saturday Feb 13 #

1 PM

X-C Skiing warm up/down (Craftsbury) 45:00 [3] 5.5 km (8:11 / km) +41m 7:53 / km
ahr:100 max:138

Warm up and zeroing.
3 PM

X-C Skiing race (Biathlon race) 57:42 [4] 11.2 km (5:09 / km)
ahr:114 max:154

Pursuit race, interval start. Cold at 13F but didn't feel bad once we were racing. Shot 40% (3/3/4/2), so that still needs improvement to eliminate lots of penalty laps.
Bobbled the watch at the start so no track.

Friday Feb 12 #

7 PM

Stretching 17:30 [0]

Rest day before biathlon race tomorrow. Stretches and balance exercises. Plus forward step downs.

Thursday Feb 11 #

8 AM

Road Running 43:31 [3] 3.79 mi (11:29 / mi) +42m 11:06 / mi
ahr:150 max:174

Same as yesterday with Joe and Christian. Ran a little harder and knocked off 4 min.
11 AM

X-C Skiing (Woodstock XC) 1:37:41 [3] 10.17 km (9:36 / km) +236m 8:36 / km
ahr:109 max:146

Up the hillside with Ruthie. Nice swoops on Trail of Fallen Women and ZZZip.
3 PM

Stretching 12:41 [0]

Wednesday Feb 10 #

7 AM

Road Running 47:25 [3] 3.77 mi (12:35 / mi) +41m 12:10 / mi
ahr:132 max:150

Run from Joe's. Chilly morning at 2F.

Stretching 14:23 [0]

Stretches after run.
12 PM

X-C Skiing 1:07:17 [3] 4.36 km (15:26 / km) +58m 14:28 / km
ahr:105 max:150

Biathlon practice. Good snow, shooting okay.
3 PM

Strength (PT) 1:00:00 [2]

Lateral bounding onto one leg, landing on uneven surfaces (dynadisc)
Agility ladder off to sides, forward and back, also onto soft surfaces
Quick feet, quick stop
Skaters over hurdles
Clear progress, but R leg remains weaker

Tuesday Feb 9 #

12 PM

X-C Skiing (Woodstock XC) 1:49:04 [3] 12.3 km (8:52 / km) +311m 7:53 / km
ahr:111 max:158

Snowing all day, about 3-4" ungroomed had accumulated on the trails when we went out. Tough day for skating, should have brought the classics. Did the high trails on the hillside which were fun. Mostly untraveled. The new snow buffered the steep downhills and made them relaxing fun. Did a couple trails rarely groomed, but they had good cover and ran well.

Monday Feb 8 #

12 PM

X-C Skiing (Kingdom Valley) 41:16 [2] 3.25 km (12:42 / km) +42m 11:56 / km
ahr:101 max:137

Biathlon training, short session

Strength (Trainer) 1:19:00 [3]
ahr:84 max:111 1c

Sore from yesterday, but loosened up ok w 5 min on the bke, did some stretches.
Lifting limited to leg ups and hip bridges with 115# barbell on my lap
Plyos -- bunny hops over a string of hurdles, jumps from one bosu to another
Long stretch lunges w 20# kettles
Heel drops; nordic hamstring extensions, cramped R hamstring on the way back up, see how that is tomorrow
12 pull ups

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