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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kensr

In the 7 days ending Feb 21:

activity # timemileskm+mload
  X-C Skiing6 6:07:16 30.25(12:08) 48.68(7:33) 629942.3
  Strength5 4:19:033c652.2
  Classic XC Ski1 19:47 1.04(19:01) 1.67(11:49) 2359.3
  Stretching1 12:00
  Total12 10:58:06 31.29 50.36 6513c1653.8
  [1-5]11 10:16:06
averages - weight:164lbs

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Sunday Feb 21 #

12 PM

X-C Skiing (Craftsbury) 1:02:00 [3] 8.82 km (7:02 / km) +53m 6:50 / km
ahr:91 max:147

Biathlon training. Easy skiing between shooting. Grouping better, but drifting off zero.
8 PM

Strength 4:00 [3]

3 sets 10 step downs each leg. L stabilized w finger, R took grip.

Saturday Feb 20 #

2 PM

X-C Skiing (Kingdom Valley) 1:00:00 [3] 7.0 km (8:34 / km) +136m 7:49 / km
ahr:106 max:151

Trails groomed well with 5" of light powder bonding to the crust underneath.
Easy laps in the field and up the hillside. Biathlon tomorrow and virtual Birkie Monday if it's not snowing.

Friday Feb 19 #

8 AM

Note

3-4" light snow overnight, still gently coming down. Groomed all over, but not sure if it will stick to the glaze from earlier in the week.
11 AM

Strength (Rec Center) 1:05:00 [2]
1c

Emphasis on hips and mobility.
Quad, hamstring, IT and glute stretches, ankle mobility
Skater jumps onto soft pads, dynadisc balance, step downs
Calf & soleus raises
Abduction and adduction leg machine
Pull ups 12, 12
Ski erg 500 m
3 PM

X-C Skiing (Kingdom Valley) 59:22 intensity: (30:00 @0) + (29:22 @3) 2.41 km (24:36 / km) +48m 22:21 / km
ahr:97 max:137

Biathlon training. All standing, fair shooting at 50%. Trails had another 4" since this morning.

Classic XC Ski 19:47 [3] 1.67 km (11:49 / km) +23m 11:04 / km
ahr:97 max:138

Tracks unpacked, wax off with no kick on the glaze. Aside from that, ok.

Thursday Feb 18 #

10 AM

X-C Skiing (Woodstock XC) 1:45:24 [3] 19.54 km (5:24 / km) +242m 5:05 / km
ahr:111 max:156

Somewhat loose granular snow. Had been freshly tilled this morning and some lady went skiing on it at 6 am, leaving skate digs. Then later a family of fat bikers hit the golf course trail and left snail trails. Where the snow had set up, it was okay. Otherwise tended to be sugar snow like the Birkie hills.

Did 2 loops of my planned virtual route, second lap at just under a 3 hr pace, which would be 3-1/2 hr for a full Birkie. But not going at flat out race pace, so okay. Also ignoring the absence of the Bitch, minor detail.

Then went up Mt Peg and Upper Cross. Only one set of tracks on Upper Cross, but they were deep skate gouges going the other way. Near disaster as I came down the steep pitch as the digs kept grabbing my ski tips as I did a quicky snow plow.

Overall good skiing, better than home. Nice to have a tiller nearby when you need it.
7 PM

Stretching 12:00 [0]

Stretching and some strength on the hamstrings, quads, glutes.
3 sets step downs

Wednesday Feb 17 #

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.
3 PM

X-C Skiing (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 #

9 AM

X-C Skiing (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?
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#

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