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Training Log Archive: kensr

In the 7 days ending Dec 30, 2019:

	activity	#	time	miles		km		+m		load
	Skiing	2	4:11:44	34.3	(7:20)	55.2	(4:34)	10163		755.2
	Strength	3	3:10:39						2c	572.0
	Skate Ski	3	2:46:23	13.33	(12:29)	21.45	(7:45)	203		379.9
	Road Running	1	41:14	2.56	(16:06)	4.12	(10:00)	83		123.7
	Total	8	10:50:00	50.19		80.77		10450	2c	1830.7
averages - weight:168lbs

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Monday Dec 30, 2019 #

4 PM

Strength (Trainer) 1:10:00 [3]
1c weight:168lbs

With Adam
Stretching,warm up, skip rope, bands, rolling
Squats 4 x 175#
RDLs, lunges, back lunges, hollow body, v-sits

Sunday Dec 29, 2019 #

Event: Mt van Hoevenberg ski-o - CANCELLED

10 AM

Skate Ski (Craftsbury) 47:50 [1] 3.65 km (13:06 / km) +16m 12:49 / km
ahr:109 max:138

Biathlon training with Ethan. Prone, large targets, zeroed in and then 14/15. Glasses fogged up; will try contacts next time.

Skate Ski 45:11 [3] 8.56 km (5:17 / km) +163m 4:49 / km
ahr:117 max:159

Then touring around the trails. Lots of people -- parking lots full, limited trails open. The core trails had had man made snow trucked onto them and were solid and good skiing. The rest of the trails were just closed off and looked ragged. Mostly general public skiers, slow and polite.

Waiting to see what we get out of the next 3 days of storm.

C • storm 4

Saturday Dec 28, 2019 #

1 PM

Strength (Rec Center) 55:09 [3]
ahr:81 max:118 1c

Warm up, skip rope, stretch
Lunges 25#
Bulgarian squats 15 x 15# DB's
RDL's 2 x 10 @ 95#
Smith squats 10 x 50/70/100#
Nordic hamstring extensions x 5
Single leg eccentric curls 10 x 40#

Friday Dec 27, 2019 #

10 AM

Skiing (Sunapee) 2:10:44 [3] 16.2 mi (8:04 / mi) +4996m 4:07 / mi
ahr:77 max:135

With Kenny and Samantha. Misty day with top third in the clouds all day. Snow soft but firm, good skiing. Not very crowded. Fun day of lots of skiing.

Thursday Dec 26, 2019 #

1 PM

Skate Ski (Kingdom Valley) 49:45 [3] 6.16 km (8:04 / km) +12m 8:00 / km
ahr:105 max:154

Around the limited trails in the near field. Still can groom a couple short loops.

4 PM

Strength 1:05:30 [3]
ahr:84 max:140

Exercises and wgts while Kenny and Alex were on machines.
Started on ski erg but elbow hurt so quit right away.
DL 10 x 105, 155#
Bird dogs with blue band
Squats with blue band
Rows w/25#
Ab rolls
Legs curls -- single leg extensions w/30#
Nordic hamstring extensions

Wednesday Dec 25, 2019 #

1 PM

Road Running 41:14 [3] 2.56 mi (16:06 / mi) +83m 14:38 / mi
ahr:111 max:150

With Molly.

Skate Ski (Kingdom Valley) 23:37 [2] 3.07 km (7:41 / km) +14m 7:31 / km
ahr:111 max:140

Tuesday Dec 24, 2019 #

9 AM

Skiing (Okemo) 2:01:00 [3] 18.1 mi (6:41 / mi) +5167m 3:33 / mi
ahr:76 max:137

Less crowded today. Started at 9 am when there was no wait at all on the lifts and the snow was good. Didn't get below freezing until late last night so the grooming wasn't thorough. Light dusting of powder groomed up, but rock solid base under. Midday the lines built up a little and the trails got scraped in places. Kenny and the girls went in, but I got a little more.

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