Training Log Archive: kensrIn the 7 days ending Mar 21, 2021:
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Sunday Mar 21, 2021 #
9 AM
Skate Ski (Woodstock XC) 1:39:02 [4] 23.35 km (4:14 / km) +94m 4:09 / km
ahr:115 max:155
Fast morning snow. First time the Star powder and buff-on have really worked for me. Temps ran from around freezing to well above. Ultimately got slowed by loose slush towards the end. Great spring skiing. Two more days of grooming for them and that's it!
Saturday Mar 20, 2021 #
12 PM
Skate Ski warm up/down 25:00 [2] 3.2 km (7:49 / km) +21m 7:34 / km
ahr:97 max:146 weight:164lbs
Easy ski.
1 PM
Skate Ski race (Craftsbury) 24:54 [4] 5.2 km (4:47 / km) +76m 4:28 / km
ahr:111 max:166
Biathlon relay race, partnered with Sabra. Skied 2nd and 4th legs. Shooting shaky with extra hand loads for misses and short penalty loops beyond that. Second prone was okay with one penalty, but others had multiple loops.
P-3/S-4/P-1/S-3
Ten min total for shooting including hand loads. Skiing was a lot of work pushing thru slush on a sunny spring day!
P-3/S-4/P-1/S-3
Ten min total for shooting including hand loads. Skiing was a lot of work pushing thru slush on a sunny spring day!
Thursday Mar 18, 2021 #
11 AM
Road Running hills 58:56 [3] 4.42 mi (13:20 / mi) +82m 12:37 / mi
ahr:151 max:175
Had 2nd shot yesterday and expected to be sick today, but woke up feeling fine. French toast with new batch of Maple Magic and off for a run.
Therapist said I should start the running season with some short intervals to pick up speed, so a little of that. Trail had frozen snow for first and last quarter mile of run, but rest was clear. Did 4 hill intervals up into the state park. All done before the rain (yuck) started. In the 30's and might change over to a little snow.
Therapist said I should start the running season with some short intervals to pick up speed, so a little of that. Trail had frozen snow for first and last quarter mile of run, but rest was clear. Did 4 hill intervals up into the state park. All done before the rain (yuck) started. In the 30's and might change over to a little snow.
Wednesday Mar 17, 2021 #
8 AM
Strength (PT) 45:00 [2]
1c
Evaluation after 10 sessions on the hip. Better flexibility and stability, strength, too. Did some adduction against wall wgts and R was good for 20# and easy at 15#. L side, however, failed at 15# and was a struggle at 10#. Braced, the L side was fine. So it's the reaction force and balance on the R leg that causes the problems there.
12 PM
Skate Ski 32:53 [3] 5.36 km (6:08 / km) +49m 5:52 / km
ahr:106 max:131
Groomed up the corn and skied just as it started to soften and drag. Also took the groomer up the hill, but that will take many more passes for skiing. Will see whether we get rain tomorrow.
Tuesday Mar 16, 2021 #
5 PM
Skate Ski 31:18 [3] 5.2 km (6:01 / km) +34m 5:50 / km
ahr:104 max:141
A little grooming scratched the icy places, but not enough to be good.
Monday Mar 15, 2021 #
1 PM
Strength (Trainer) 1:33:13 [3]
ahr:83 max:139 1c
Warm up on bike, stretches
Jump rope, balance, plyos -- lot of jumps
Wgted step downs, squats, step thru, monster walk, long lunges
Pull ups 10
Jump rope, balance, plyos -- lot of jumps
Wgted step downs, squats, step thru, monster walk, long lunges
Pull ups 10