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Training Log Archive: kensr

In the 31 days ending Mar 31, 2021:

activity # timemileskm+mload
  Skate Ski13 14:26:28 94.96(9:07) 152.82(5:40) 14012698.3
  Strength16 13:25:4912c2214.1
  Road Running7 5:06:09 24.15(12:41) 38.86(7:53) 2531c947.3
  Skiing1 1:03:00 10.7(5:53) 17.22(3:40) 2983189.0
  Track workout1 22:41 2.05(11:05) 3.29(6:53) 111c75.1
  Total35 34:24:07 131.85 212.2 464814c6123.9
averages - weight:163.7lbs

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Wednesday Mar 31, 2021 #

Strength (PT) 45:00 [2]
1c

Treadmill warm up with two pickups at 10 min/mi. Balance, ladders, stretches.
Been drinking more water, which has alleviated hip pain to a large degree (synovial fluid lubrication?). Will see if that continues as running increases.
3 PM

Track workout 13:25 [3] 1.1 mi (12:12 / mi)
ahr:147 max:161 1c

With Kenny at track, looking for short speed segments. Did 4 x 200, pushing but keeping under absolute max. Pleased with the times. Key part of overall pace improvement.

Track workout 52 [5] 0.14 mi (6:12 / mi)
ahr:135 max:150

Track workout 51 [5] 0.12 mi (6:48 / mi) +5m 6:06 / mi
ahr:142 max:150

Didn't stop watch, got time from split.

Track workout 54 [5] 0.12 mi (7:30 / mi) +4m 6:50 / mi
ahr:135 max:146

Track workout 55 [5] 0.13 mi (7:04 / mi)
ahr:130 max:148

Track workout 5:44 [3] 0.43 mi (13:17 / mi) +2m 13:04 / mi
ahr:151 max:163

7 PM

Strength (Trainer) 1:00:00 [3]
1c

Evening workout with Adam. Warm up, stretches. Jumps and launches, squats, back extensions.

Tuesday Mar 30, 2021 #

10 AM

Skiing (Okemo) 1:03:00 [3] 10.7 mi (5:53 / mi) +2983m 3:09 / mi

Finally some downhill skiing this year! With Kenny and Eliza on soft and sometimes slushy corn snow. Clear, sunny and warm.
2 PM

Road Running 29:15 [3] 2.5 mi (11:42 / mi) +12m 11:31 / mi
ahr:151 max:172

With Ruthie and Samantha right after skiing. Samantha left us both in the dust, and Ruthie did better than me.

Monday Mar 29, 2021 #

5 PM

Note

Pinky finger injury turns out to be a boutonniere deformity caused by jamming my finger into the ground when I fell. Tendon that extends the finger was torn, so it has a permanent kink. Needs to heal on its own. Takes 6 weeks with finger splinted straight 100% of the time.
C • ouch 4

Saturday Mar 27, 2021 #

10 AM

Strength (Rec Center) 15:00 [3]

Warm up bike 3 min. Stretches.
Treadmill 4 min, 1 min @ 8:30 pace.

Road Running 48:09 [3] 4.2 mi (11:28 / mi) +20m 11:18 / mi
1c

Rec center to trail, then alternating quarters on trail.

Slipped on water ice first thing this morning walking the trails with Molly. Landed firmly on back. That was okay, but little finger had an odd 90 bend to side in my glove. Straightened it out with a pop, but kinked again. After a couple repeats, left it until I could tape it to it neighbor. Either dislocated middle knuckle, or broke finger.

Friday Mar 26, 2021 #

Strength 10:00 [2]

Fire hydrant w/bands; standing isometric glute

Shot against new targets, reset worked fine.

Tested maple syrup, definitely fine.

Thursday Mar 25, 2021 #

10 AM

Strength (Rec Center) 1:03:00 [3]
1c weight:164lbs

Stretches, bike warm up 3 min, balance
Low step downs forward, sides, low hops
Bulgarian squats w/10# db, Russian twists 40 x 5#; ab roll 5 standing, 20 kneeling
Leg presses 10 x 250, 340; single leg 250#
Push ups 10 finger tip, pull ups 10/12
Treadmill working up to 8:30 pace, 3 min; holds promise for intervals until track opens up

3 PM

Note

Weather clear, sunny, truly HOT pushing 70F. Gee, snow seems to be melting.

Wednesday Mar 24, 2021 #

8 AM

Strength (PT) 45:00 [3]
1c

Exercises for glute. Treadmill at faster pace — 8:30/mi.
9 AM

Road Running intervals 28:54 [4] 2.5 mi (11:34 / mi) +20m 11:17 / mi
weight:163lbs

Per PT did intervals alternating harder/easy. Paces around 10/mi and 12/mi. Stride forced, but felt okay. Glute getting sore, good, means I’m using it.

Tuesday Mar 23, 2021 #

4 PM

Road Running 50:28 [3] 4.03 mi (12:31 / mi) +13m 12:24 / mi
ahr:128 max:151

Warm afternoon, shorts! Also checked out the new climbing tower going in at the rec center -- awesome.

Monday Mar 22, 2021 #

8 AM

Skate Ski (Woodstock XC) 1:28:36 [3] 21.57 km (4:07 / km) +91m 4:01 / km
ahr:98 max:138

End of season at Woodstock. Last day golf course is likely to be groomed. Got out as they finished at 8:00 and trails were frozen corduroy. Nice and fast with icy spots only going around the tennis barn. No problem, except if you slipped on the turns you could end up in the creek. Clear, sunny, reminds me of Tahoe on a good morning.
2 PM

Strength (Trainer) 1:20:00 [3]
1c

Session with Adam. Bike warmup, stretches, step downs.
Plyos - lunge jumps, vertical step jumps, jump downs, hip bridge hops.
Lifting - combo dl/rows 35# db, torso twisting pulls, ab lifts, back extensions
Pull ups 12, 9

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!
4 PM

Note

Finished biathlon target and moving it to range. Reset is installed, but mechanism for switching from Standing to Prone still needs to be detailed.
C • Cool! 2

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!

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.

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

Sunday Mar 14, 2021 #

12 PM

Skate Ski (Craftsbury) 53:39 [3] 7.23 km (7:25 / km) +93m 6:59 / km
ahr:100 max:156

Biathlon training. Cold and windy, 18F, blowing snow. Whiteout on the drive up. 3" new snow here on the trails. Very chilling as you lay on the snowy mats and moisture soaks your legs. Did some single feed practice, but that really froze my fingers. Short ski circuits to get blood flowing again.

Saturday Mar 13, 2021 #

10 AM

Road Running 53:51 [3] 4.1 mi (13:08 / mi) +41m 12:44 / mi
ahr:153 max:176

Rail trail with Ruthie from the east end. Then up the hill into Muckross and down the road to the tunnel end. Avoided all the lingering snow.

Strength (Rec Center) 36:57 [3]
ahr:94 max:133 1c

Stretches, balance, Hamstring extensions
Sprinter jumps, lunges, step downs/ups
Pull ups 3 x 12

Thursday Mar 11, 2021 #

Note


Finally got a harvest of the hydroponic tomatoes, both red and yellow. Have had lettuce, dill and basil since Xmas.

Also first boil of maple syrup. Very strong sap flow with hot sun, clear cold nights continuing for the next week.
C • Sap 6

Wednesday Mar 10, 2021 #

8 AM

Strength (PT) 45:00 [2]

Step ups w/wgts, ladder drills, side steps

Tuesday Mar 9, 2021 #

8 AM

Skate Ski (Woodstock XC) 1:55:11 [3] 20.1 km (5:44 / km) +288m 5:21 / km
ahr:110 max:160

Beautiful sunshine. Cold overnight, quickly above freezing. Snow groomed well and good until it got slow on the exposed flats. Then switched to crust skiing on the golf course and that was great. Solid under about a 1/2" of softened granular. Skied the upper hillside, too, and that had lots of pine cones in the trail. Where the sun had warmed them they stopped skis dead if you stepped on top of a gooey one.

Monday Mar 8, 2021 #

12 PM

Skate Ski (Kingdom Valley) 33:02 [3] 5.09 km (6:30 / km) +14m 6:25 / km
ahr:125 max:173

Cold night, sunny morning. Quick ski.

Strength (Trainer) 1:12:49 [3]
ahr:79 max:134 1c

Plyos and jumping, then lifting.

Sunday Mar 7, 2021 #

12 PM

Skate Ski warm up/down (Craftsbury ) 42:16 [3] 3.68 km (11:28 / km) +6m 11:23 / km
ahr:101 max:149

Biathlon: Warm up and zeroing. First magazine dead on with no adjustments, all scored. That was the best all day.

Skate Ski race 54:12 [3] 9.53 km (5:41 / km) +218m 5:06 / km
ahr:126 max:173

Practice race 5 laps. Shooting in this poor. Hooked an inside edge and fell, busting off the butt bracket. Luckily Ethan had a spare and we replaced it right away.

Skate Ski 41:46 [3] 6.71 km (6:13 / km) +119m 5:43 / km
ahr:125 max:152

Touring around afterward.

Saturday Mar 6, 2021 #

3 PM

Skate Ski (Kingdom Valley) 1:01:36 [3] 11.2 km (5:30 / km) +47m 5:23 / km
ahr:109 max:138

Scratched up the icy trails in the fields, okay skiing on granular surface. Upper trails still have too much wind blown debris and are hard as a rock.

Friday Mar 5, 2021 #

4 PM

Road Running 36:36 [3] 2.4 mi (15:15 / mi) +65m 14:04 / mi

Raw and windy, skipped skiing. Driveway a sheet of ice, but wore studded o-shoes so it went ok.

Thursday Mar 4, 2021 #

1 PM

Skate Ski (Kingdom Valley) 1:07:05 [3] 9.3 km (7:13 / km) +91m 6:53 / km
ahr:108 max:145

Groomed the icy sheet of frozen snow in the fields and cut some granular loose. Skiing okay and fast. Will take some repetition to get it good and extend the network.

Wednesday Mar 3, 2021 #

7 AM

Strength (PT) 58:24 [2]
ahr:75 max:137 1c

PT at Mt Ascutney. Focus on running -- treadmill, then up and down corridor of hospital. Observation showed my R foot swings out as it comes forward. Throws off stride and wastes energy. Exercises to fix.
10 AM

Skate Ski (Woodstock XC) 1:35:58 [3] 16.11 km (5:57 / km) +159m 5:41 / km
ahr:97 max:145

Then to XC for skiing. Lots of garbage on the trails for recent windstorm. Fast groomed corn, but had to be careful with ski placement.
Thinking about technique, figured my timing on V1 is off just a little bit -- step is underway before pole power.
C • Drill 4

Tuesday Mar 2, 2021 #

Note

Depth at snow stake 18”. Down 6” this past week. Frozen solid now.
3 PM

Strength (Rec Center) 48:00 [3]
1c

Stretching, warm up 4 min on bike
Balance: step downs in all directions off one leg
Planks: side 30 sec, front 1 min
Leg presses, single leg 160#, 205#
Finger tip pushups

Monday Mar 1, 2021 #

1 PM

Strength (Trainer) 1:18:26 [3]
ahr:81 max:107 1c

Session with Adam. Stretches, warm up, then plyos.
Lunge jumps forward and to side. Sprinter lunges. One leg jumps off low step.
Lifts: squats with shoulder frame 100#, deadlift rows, side step thrus
Monster walk
Pull ups 12, 10

Bombarded by graupel as I left, temp 40F.
8 PM

Strength 10:00 [3]

Leg lifts, wgts: front, back, sides; 2 sets x 10

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