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Training Log: kadley

In the last 7 days:

activity # timemileskm+mload
  X-C Skiing6 6:12:36 35.97(10:22) 57.89(6:26) 13241252.0
  Road Running1 1:21:43 8.16(10:01) 13.13(6:13) 102245.1
  Strength1 1:15:001c110.0
  Hiking1 1:10:00 2.23(31:23) 3.59(19:30) 18770.0
  Stretching1 10:00
  Stairway to Heaven 3 33c0.2
  Total10 10:09:22 46.36 74.61 16134c1677.3
  [1-5]9 9:29:22
averages - weight:161lbs
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Tuesday Jan 15 #

10 AM

Strength (Trainer) 1:15:00 intensity: (30:00 @0) + (25:00 @2) + (20:00 @3)
1c

Stretching, rolling, then more with Adam. Ladder drills, band walk, spiders, eagles.
3 PM

X-C Skiing warm up/down (Craftsbury) 24:16 [3] 4.17 km (5:49 / km) +79m 5:19 / km
ahr:122 max:140

X-C Skiing race 21:54 [5] 5.09 km (4:18 / km) +136m 3:48 / km
ahr:148 max:159 shoes: Fischer Speedmax Warm 7

Tuesday night race, north 5k course. Perfect packed snow conditions.
Skis awesome, my all time favorites. Good feel for the snow, solid carving on the turns.
Working on technique, pulling skis in under me and landing flat. Set up for good leg power. Actually using my left leg.
HR trace looks sane for once.

X-C Skiing warm up/down 19:20 [3] 3.43 km (5:38 / km) +39m 5:20 / km
ahr:127 max:142

Monday Jan 14 #

1 PM

X-C Skiing (Kingdom Valley) 41:36 [3] 5.49 km (7:35 / km) +128m 6:47 / km

Used cold Fischers with Rex LF Black. Not sure what this wax is good for, but it's rock hard plastic and certainly black, so it must have lots of graphite. Ran okay on cold snow in the teens.

Stairway to Heaven hills 1 [5]
1c

Went well, but arms still tired from weekend.
4.57

Sunday Jan 13 #

8 AM

Road Running (Group run) 1:21:43 [3] 8.16 mi (10:01 / mi) +102m 9:38 / mi

Morning run around No Springfield with a half dozen. Clear, cold although above zero -- just. Only one layer of skin tights on the legs and they were cold. Couldn't hold the pace on the hills, but the rest was warm enough.
11 AM

Hiking (Lost Mine Trail) 1:10:00 [1] 2.23 mi (31:23 / mi) +187m 24:54 / mi
weight:161lbs

Hiked the trail scouting for a location for the summit bench in memory of one of our key trail cutters. Nice view looking towards Mt Ascutney. Maybe some nearby stone we can use for construction.
4 PM

X-C Skiing (Kingdom Valley) 33:50 [3] 5.04 km (6:43 / km) +113m 6:02 / km

Scuffed the trails with the groomer and went out. Pretty tired so kept it short.

Stairway to Heaven 1 [3]
1c

One shot up Stairway. Legs are toast so left it at that.
5.20

Saturday Jan 12 #

Note

Bogburn XC race
9 AM

Stretching 10:00 [0]

Calf stretches, squats, lunges, hamstrings, spidermans.
12 PM

X-C Skiing warm up/down 31:50 [2] 3.94 km (8:04 / km) +93m 7:14 / km

Testing wax. Super cold conditions, well below zero overnight and low teens during the race. Had blue klister over green klister based on the hard ice layer under snow at our house. This was all softly packed powder. Put Start blue hard wax on top. Didn't ice up, but was grabby and slow. Tried scraping off some of the kick wax at each end of the zone, but not much improvement. Then used the torch to remove 5" from each end and just left it under the binding. That was okay, no longer grabbing. Still a little slow on the flats but good kick.

X-C Skiing race (Bogburn Classic) 1:20:12 [4] 12.18 km (6:35 / km) +283m 5:54 / km

Classic race on convoluted narrow trails. Single track, lots of corners and short hills. Interval start every 15 sec. By the time I started the fast early skiers were finishing their first lap so we merged together. Pretty crowded with passing in difficult places. I was mostly being passed and spent a lot of effort getting out of the way. Two laps, second lap I was pretty much alone and skiing was much more sane. Took 2 falls right at the beginning where the soft snow was piled up in the corners. Again on the second lap where the light was bad and I couldn't see a berm. Maybe 30 sec lost total.

A fun race, but classic is not my preference, so expectations low. Like being in a competition situation. Gets you to push.

Friday Jan 11 #

12 PM

X-C Skiing (Kingdom Valley) 36:19 [3] 5.12 km (7:06 / km) +144m 6:13 / km
ahr:116 max:149

Cold, frozen, low teens. Snow okay but not fully smoothed yet, nor full width. Did some later grooming to help it along.
Around the fields, but breezy there so went to the Pines and hillside trails.

Stairway to Heaven hills 1 [4]
1c

Choppy climb on rough snow, but time was better than expected -- used coaching from yesterday.
5:50

Thursday Jan 10 #

1 PM

X-C Skiing (Woodstock XC) 1:23:19 intensity: (20:00 @2) + (1:03:19 @3) 13.44 km (6:12 / km) +310m 5:34 / km

Skiing the trails with fresh cover and grooming. Nice conditions but still loose. Trip up to the end of Mt Peg, windy and cold.
Then masters clinic, just 3 of us with instructor. Good coaching on hill technique.

Groomed our trails first, but not ready to ski yet.

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Training Targets

Jan 1–31 (31d)
YFS mo 9
Total [1-5]50:00:00
actual:18:28:4036%
projected:38:11:1576%
X-C Skiing [1-5]350km
actual:112.3km32%
projected:232.1km66%
Trail Running
+ Road Running
+ O - competition
+ O-course Training
+ Trail Race
+ Track workout
+ Off Trail Running
+ Hiking
+ Road Race [1-5]
40mi
actual:17.5mi43%
projected:36.1mi90%
Stairway to Heaven [1-5]10c
actual:3c30%
projected:6c60%
Strength [1-5]6c
actual:3c50%
projected:6c100%

May 1 – Apr 30 (365d)
Year For Speed
Total [1-5]600:00:00
actual:451:25:1775%
projected:633:43:34105%
X-C Skiing
+ Classic XC Ski [1-5]
1500km
actual:679.6km45%
projected:954km63%
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:821.4mi102%
projected:1153.1mi144%
Stairway to Heaven [1-5]200c
actual:87c43%
projected:122c61%
Strength [1-5]150c
actual:91c60%
projected:128c85%

Jan 1 – Dec 31 (365d)
Total [1-5]600:00:00
actual:18:28:403%
projected:449:37:3374%

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