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Training Log Archive: kensr

In the 7 days ending Jan 6, 2019:

	activity	#	time	miles		km		+m		load
	Skate Ski	4	5:26:56	38.06	(8:35)	61.24	(5:20)	941		974.6
	Strength	2	1:55:00						2c	320.0
	Road Running	1	1:22:44	7.99	(10:21)	12.86	(6:26)	47		299.6
	Total	7	8:44:40	46.04		74.1		988	2c	1594.3
	[1-5]	7	8:39:40
averages - weight:163.5lbs

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Sunday Jan 6, 2019 #

8 AM

Road Running (Group run) 1:01:52 [4] 6.18 mi (10:01 / mi) +36m 9:50 / mi
weight:163lbs

Run along the CT river with Joe's group of a dozen. Icy patches made footing sketchy in places on the way out. Spotted a bald eagle perched on a tree top looking for stragglers.
Felt good and ran an easy 10 min/mi pace.

Road Running warm up/down 10:26 [2] 0.91 mi (11:28 / mi)

Road Running 10:26 [3] 0.9 mi (11:37 / mi) +12m 11:10 / mi

1 PM

Skate Ski (Kingdom Valley) 25:35 [1] 3.03 km (8:27 / km) +28m 8:05 / km

Lazy crust skiing around the fields. Cover most everywhere, but thin. Crust is as good as trails at the moment.

Saturday Jan 5, 2019 #

9 AM

Skate Ski warm up/down (Gunstock NH) 25:17 [3] 4.47 km (5:39 / km) +65m 5:16 / km

Skate Ski race 53:33 12.59 km (4:15 / km) +228m 3:54 / km

Gunstock Zak Attack 12.6 k interval skate race. Three laps around Cobble Mtn. Good snow and good course. Pretty well blown away by the young guys, but had fun.

Yesterday had rumbly stomach gas and a painful back from Thursday's workouts. Some discomfort last night, not sure if I would even race. But went and felt okay skiing and then okay racing. So you never know. Rule one is you have to show up.

C • Rule one 2

Skate Ski warm up/down 41:25 [3] 7.05 km (5:53 / km) +142m 5:20 / km

Cool down lap around the mountain and off on some other trails. Did some short hill pickups, but arms really tired. Triceps need supercharging.

Thursday Jan 3, 2019 #

8 AM

Strength (Exercise class) 45:00 [2]
1c

Low intensity workout with Pat. May forego this one in the future.

10 AM

Note

Got 2" snow last night, so decided to plow the drive. Didn't stick to the 2" glare ice underneath and the plow truck slid backwards on way trip back up the hill. Tried to dig in the plow, but it just skidded across the ice. Kind of free floated down the hill and around the corner finally braking against a short side bank. Guess I really do need a good dose of sand out there and get the chains on the truck..

2 PM

Skate Ski (Woodstock XC) 1:14:06 [3] 14.0 km (5:18 / km) +53m 5:12 / km
weight:164lbs

Free skiing around the lowland trails open. Reasonably covered and groomed.

Then a masters training group with drills on V1 and V2alt. Worthwhile session.

Wednesday Jan 2, 2019 #

12 PM

Note

Home after travel day yesterday and overnight with Dan and Kate. Driveway was sheet of an inch of ice. Studded snows did the job, but met the propane guy and he said no way until the whole thing is sanded. Oh well, not quite out yet. Later on hooked up the sander to the tractor and spread a bucket, so that's ready to go.

Then out on the snowmobile late and started grinding up the frozen base. Many passes in the field turned a half k to nice granular. Minimal sections of melt out in the far field. Will check the woods tomorrow in daylight.

2 PM

Strength 1:10:00
1c

Stretching, skipping rope, then session with Adam. Ladder drills, lunges, RDLs, rows, pull downs, dumbbell presses on the ball, bands on knees, jump lunges, long jumps, squat jumps. Doing more explosive work for quickness and agility.

Tuesday Jan 1, 2019 #

Note

Depth at snow stake 6"

Monday Dec 31, 2018 #

10 AM

Skate Ski (Tahoe Donner ) 1:47:00 [3] 20.11 km (5:19 / km) +425m 4:49 / km

Cold, very windy. Euer Valley with Greg. Up to the end of Crabtree Canyon. Then blown up Euer with a fierce tailwind. Great skiing!

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