Training Log Archive: kensrIn the 7 days ending Feb 22, 2021:
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Monday Feb 22, 2021 #
7 AM
Skate Ski race (Virtual Birkie!) 3:15:32 [4] 43.05 km (4:33 / km) +150m 4:28 / km
ahr:112 max:151
Laps at Woodstock XC. Cold temps at 12-15F, snow a little slow. Six laps at 6.3 km plus a final partial lap a little over 5 km. Lap skiing times pretty consistent:
27.39
28.39
27.54
28.24
27.57
28.03
23.09 (partial lap)
Total time includes 3 stops for gu and gatoraide of 2.08, 1.24, 0.24; got more efficient as I progressed.
Would have been nice to do this under my target of 3 hours, but I'll blame it on the snow, no flouro topcoat, and no speed training.
27.39
28.39
27.54
28.24
27.57
28.03
23.09 (partial lap)
Total time includes 3 stops for gu and gatoraide of 2.08, 1.24, 0.24; got more efficient as I progressed.
Would have been nice to do this under my target of 3 hours, but I'll blame it on the snow, no flouro topcoat, and no speed training.
1 PM
Strength (Trainer) 1:07:31 [3]
ahr:79 max:122 1c
Cleaned up and went to the rec center for a workout. Felt surprisingly good, not sore from this morning.
Plyos: long jumps, jumps onto 12" pad one leg landing, same onto bosu ball
Lifts: hip bridge w 100# added, rdl's 160#, pull downs 150#, Bulgarian squats w 20# db's
Finger tip push ups
Plyos: long jumps, jumps onto 12" pad one leg landing, same onto bosu ball
Lifts: hip bridge w 100# added, rdl's 160#, pull downs 150#, Bulgarian squats w 20# db's
Finger tip push ups
Sunday Feb 21, 2021 #
12 PM
Skate Ski (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, 2021 #
2 PM
Skate Ski (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.
Easy laps in the field and up the hillside. Biathlon tomorrow and virtual Birkie Monday if it's not snowing.
Friday Feb 19, 2021 #
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
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
Skate Ski (Kingdom Valley) 59:22 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 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, 2021 #
10 AM
Skate Ski (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.
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
3 sets step downs
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.
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
Forward step downs 3 sets x 10 each
Single leg standing leg raises x 20
Single leg soleus rases x 20