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Training Log Archive: kensr

In the 7 days ending Feb 28:

activity # timemileskm+mload
  X-C Skiing5 11:16:00 61.08(11:04) 98.3(6:53) 8452126.6
  Strength5 3:12:312c457.5
  Road Running1 46:38 3.8(12:16) 6.12(7:37) 39139.9
  Total11 15:15:09 64.88 104.42 8852c2724.1
  [1-5]11 14:31:09

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MoTuWeThFrSaSu

Sunday Feb 28 #

10 AM

X-C Skiing (Kingdom Valley) 1:05:00 [2] 6.2 km (10:29 / km) +122m 9:33 / km
ahr:94 max:131

Nice grooming for loose corn, easy skiing on warm snow.

X-C Skiing 52:00 intensity: (44:00 @0) + (8:00 @2) 1.24 km (41:58 / km) +7m 40:53 / km
ahr:86 max:137

Biathlon training. Prone shooting and a little skiing.
6 PM

Strength 10:00 [3]

Single leg step downs in each direction. Calf raises, soleus raises.

Saturday Feb 27 #

1 PM

X-C Skiing warm up/down 1:03:18 [2] 3.03 km (20:55 / km) +7m 20:41 / km
ahr:93 max:137

Zeroing

X-C Skiing race (Craftsbury) 49:06 [4] 9.85 km (4:59 / km) +194m 4:32 / km
ahr:112 max:150

Biathlon individual race. Light sprinkle at start, good snow flurries, too. Snow pretty slick and fast, fun skiing. Actually got the glutes working on the hills, so that is satisfying.
Shot better this time: 60% prone, 40% standing 2/3/2/3
Ski segments: 8.46 / 8.37 / 8.34 / 8.26 / 8.34
Shooting times: P1.32 / S1.46 / P1.33 / S1.19

X-C Skiing warm up/down 32:00 [3] 5.26 km (6:05 / km) +90m 5:36 / km
ahr:112 max:146

Friday Feb 26 #

12 PM

X-C Skiing (Kingdom Valley) 1:07:18 [3] 8.13 km (8:17 / km) +44m 8:04 / km
ahr:104 max:146

Warm sunny afternoon easy ski.

Thursday Feb 25 #

8 AM

Road Running 46:38 [3] 3.8 mi (12:16 / mi) +39m 11:53 / mi
ahr:155 max:180

Gusty morning with Joe and Christian. Draggy to start.
2 PM

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

Session with Joanna working on R hip. Warm up on bike. Rolling, massage. Step ups, step downs with wgts. Single leg balance. Side planks.

Wednesday Feb 24 #

3 PM

Strength 20:00 [3]

Glute and legs - calf raises, soleus raises, step downs, weighted leg lifts front, back, sides.
5 PM

Strength (Rec Center) 35:00 [3]
1c

To the hardware store for fasteners to put together the biathlon target, then on for a little more strength workout.

Bike 3 min warm up, some stretches, balance on dynadisc.
500 m ski erg 2:10.8
14, 12 pull ups
15, 15 fingertip push ups
Leg presses 300#, 390#

Tuesday Feb 23 #

9 AM

X-C Skiing (Woodstock XC) 2:31:46 [3] 21.55 km (7:03 / km) +231m 6:41 / km
ahr:107 max:157

Lazing around while Ruthie did the Korteloppet today. Made a push to improve a lap time from yesterday, but didn't have it. 20 degrees warmer and soft new snow may have had something to do with it.

Monday Feb 22 #

7 AM

X-C Skiing 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.
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

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