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Training Log: kadley

In the last 7 days:

activity # timemileskm+mload
  Classic XC Ski1 1:50:00 6.35(17:19) 10.22(10:46) 121330.0
  Road Running2 1:47:36 7.08(15:12) 11.39(9:27) 88215.2
  X-C Skiing1 1:42:35 9.56(10:44) 15.39(6:40) 256307.8
  Strength3 1:30:002c292.5
  Trail Running1 26:47 2.0(13:23) 3.22(8:19)80.3
  Total8 7:16:58 24.99 40.22 4652c1225.8
  [1-5]8 7:11:58
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Saturday Nov 17 #

1 PM

X-C Skiing (Craftsbury) 1:42:35 [3] 15.39 km (6:40 / km) +256m 6:09 / km

Craftsbury open -- 25 km! Good natural snow this past week. Everything rolled and then groomer dragged. Usual early season bumpiness. Deep classic track, no dirt, although I was skating.

Warm snow right about freezing. Just had CH10 summer wax which was a little slow today. Got there in the afternoon following a morning workshop up near Canada. Crowd thinning out, must have been really busy in the morning. But with all these trails open, so much better than when the gerbil track of man made snow loops around the fields.

Eased into it focusing on technique. Can tell the stretching is making a difference. More ankle rock, which I need badly, and some knee flex.

Fun way for the season to get going!

Friday Nov 16 #

11 AM

Classic XC Ski (Kingdom Valley) 1:50:00 [3] 10.22 km (10:46 / km) +121m 10:10 / km

Same storm, a little later, dropped 5-6" snow overnight. High moisture, but temp in the low 20's so it was okay. Rolled the trails to set up a base, then skied a few hours later. Skied classic because the tires that make up the roller leave ridges that are annoying to skate. Will drag them flat once the snow sets.

Started on klister left on the skis from last year, but that was grabby with the temp now in the low 30's. Put some violet hard wax on top, but it was gooey and iced badly. Dumped those skis and used another pair with CH10 summer wax and VR45 kick. Worked just fine.

Lots of loops around the fields and the pines. Good start to the season.

Thursday Nov 15 #

7 AM

Road Running (Newport) 1:02:24 [2] 4.17 mi (14:58 / mi) +46m 14:28 / mi

Clear, calm, chilly @ 0F. Crunchy roads.
More snow tonight.

Wednesday Nov 14 #

7 AM

Road Running (Newport) 45:12 [2] 2.91 mi (15:32 / mi) +42m 14:52 / mi

Yesterday's snow froze up overnight at 13F. On sidewalks pretty well cleared. Ran half way to the North Pole (45 degrees N) and back. Windy and chilly.
8 AM

Strength 10:00 [3] ***
1c

Dumbbell rows, presses, deadlifts, curls. Leg lift flags.

Monday Nov 12 #

10 AM

Trail Running (Grafton) 26:47 [3] 2.0 mi (13:23 / mi)

Down to Townsend to see a Husqvarna dealer for parts, then stopped at Grafton Ponds on the way back. Covered some of the trails and then off to exercise class.
12 PM

Strength (Exercise class) 50:00 intensity: (5:00 @0) + (45:00 @4)
1c

Pretty intense session with Mallory, who keeps the mix going between cardio and strength. Felt pretty good today. Only stumbled on the pushups and burpees, which I do my best to generally avoid due to shoulder issues.
4 PM

Strength 30:00 [2]

Moved half a cord to the basement and restacked. Much more to go.

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Training Targets

Nov 1–30 (30d)
YFS mo 7
Total [1-5]50:00:00
actual:40:25:3580%
projected:71:20:26142%
Trail Running
+ Road Running
+ O - competition
+ O-course Training
+ Trail Race
+ Track workout
+ Off Trail Running
+ Hiking
+ Road Race
+ Stairway to Heaven [1-5]
100mi
actual:74.2mi74%
projected:130.9mi130%
Strength [1-5]10c
actual:4c40%
projected:7c70%
Stairway to Heaven [1-5]10c
Track workout [1-5]4c
X-C Skiing
+ Classic XC Ski [1-5]
100km
actual:25.6km25%
projected:45.2km45%

Jan 1 – Dec 31 (365d)
Full year 2018
Total [1-5]600:00:00
actual:551:53:4391%
projected:627:32:40104%

May 1 – Apr 30, 2019 (365d)
Year For Speed
Total [1-5]600:00:00
actual:342:21:5157%
projected:621:42:22103%
X-C Skiing
+ Classic XC Ski [1-5]
1500km
actual:25.6km1%
projected:46.5km3%
Trail Running
+ Road Running
+ O - competition
+ O-course Training
+ Backpacking
+ Trail Race
+ Track workout
+ Off Trail Running
+ Hiking
+ Road Race
+ Stairway to Heaven [1-5]
800mi
actual:732mi91%
projected:1329.3mi166%
Stairway to Heaven [1-5]200c
actual:77c38%
projected:140c70%
Strength [1-5]150c
actual:81c54%
projected:147c98%

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