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Training Log Archive: kensr

In the 7 days ending Feb 17, 2021:

activity # timemileskm+mload
  Skate Ski6 6:09:32 28.47(12:59) 45.81(8:04) 6231096.8
  Strength3 3:10:032c510.1
  Road Running1 43:31 3.79(11:29) 6.1(7:08) 42130.6
  Stretching2 30:11
  Total12 10:33:17 32.26 51.91 6652c1737.5
  [1-5]10 10:03:06
averages - weight:164lbs

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ThFrSaSuMoTuWe

Wednesday Feb 17, 2021 #

9 AM

Strength (PT) 1:00:00 [2]
1c weight:164lbs

Rolled my ankle Monday hopping over hurdles onto dyna-discs, resulting in a slight sprain. No lateral jumps today, but did work on single leg vertical ones. Mostly trying to get range of motion and stability on the R side.

Skiing is in bad shape with yesterday's slushy sleet freezing into 4" of boilerplate over the 18" base. Will take some work or fresh stuff on top to ski it. Nice bobsled runs.
2 PM

Note

VT opened up scheduling vaccine shots for our age slot yesterday morning. Logged on 1 minute after it opened and got my shot today.
C • shot 6
3 PM

Skate Ski (Kingdom Valley) 34:44 [1] 5.09 km (6:50 / km) +31m 6:38 / km
ahr:106 max:150

Scored the ice with the groomer a few times, but the surface was still hard and lumpy. Needs a few inches of fresh snow.
6 PM

Strength 10:00 [3]

Follow up to PT
Forward step downs 3 sets x 10 each
Single leg standing leg raises x 20
Single leg soleus rases x 20

Monday Feb 15, 2021 #

9 AM

Skate Ski (Kingdom Valley) 45:46 [3] 5.83 km (7:51 / km) +119m 7:08 / km
ahr:105 max:147

Short ski before zoom call. Snow firm and getting faster as temp hits 20F. Slipped off the hard pack into soft snow and face planted in about 2'. Took awhile to extract myself. Got dumps scheduled for tonight and again Thursday, so we'll be back to soft snow again on the trails. Oh my, how do we deal with this?
C • Big dumps 3
1 PM

Strength (Trainer) 2:00:03 [3]
ahr:85 max:123 1c

Workout with Adam. Some stretching on my own, 6 min on bike 3 min ski erg. Then long jumps over hurdles and onto bosu ball, monster walk
Hip bridge with barbell, RDL 155#, lunges with band to side, sprint lunges with kb, pull downs 150#, ab leg lifts
Then more: pull ups 10, exercise ball planks
Leg presses 10 reps each 250#, 340#, 430#, 520#

Sunday Feb 14, 2021 #

2 PM

Skate Ski (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, 2021 #

1 PM

Skate Ski 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

Skate Ski 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, 2021 #

7 PM

Stretching 17:30 [0]

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

Thursday Feb 11, 2021 #

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

Skate Ski (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]

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