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Training Log: kadley

In the last 7 days:

activity # timemileskm+mload
  X-C Skiing4 4:59:35 23.31(12:51) 37.51(7:59) 475787.2
  Road Running2 2:17:29 11.52(11:56) 18.54(7:25) 47463.5
  Strength2 2:10:002c427.5
  Stairway to Heaven 2 11:03 0.5(22:14) 0.8(13:49) 1202c49.7
  Total8 9:38:07 35.33 56.85 6414c1727.8
  [1-5]8 9:23:07
averages - weight:164lbs
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Monday Dec 10 #

12 PM

X-C Skiing (Dublin School) 1:31:35 [2] 11.02 km (8:18 / km) +246m 7:28 / km

First time over to Dublin NH, close by at an hour away. Snow rock hard packed and fast. Was cautious as I didn't know where the serpentine trails would end up plunging down the hillside. Almost all trails are one way and the signs are sketchy and faded, so hesitant on that score, too.
Still a fun outing and looking forward to a return visit.

Sunday Dec 9 #

8 AM

Road Running 1:20:30 intensity: (46:30 @3) + (34:00 @4) 7.48 mi (10:46 / mi) +37m 10:36 / mi

Run with the Sunday training group. Kept good 9 min pace on the way out. On my own coming back and dropped to 12 min pace. Chilly at 8F, but was overheating a little by the end.

Hit my training target for the year -- 600 hours -- and hope to pile on some more by New Years.
12 PM

Strength (Trainer) 1:05:00 intensity: (5:00 @0) + (30:00 @3) + (30:00 @4)
1c

Groomed ski trails, then off to trainer. Stretches, then plyos with agility ladder, long jumps, squat jumps, skate jumps. Reverse lunges and RDL's w/20#, flags, squats with side band.
2 PM

X-C Skiing (Kingdom Valley) 1:13:00 [3] 10.54 km (6:56 / km) +84m 6:40 / km
weight:164lbs

Fields and hills. Stopped garmin to change chip in trail cam and forgot to restart. Had to reski to figure distance.

Stairway to Heaven hills 5:22 [4] 0.4 km (13:25 / km) +60m 7:40 / km
1c

Felt a little better.

Saturday Dec 8 #

2 PM

X-C Skiing (Kingdom Valley) 1:25:00 intensity: (10:00 @1) + (1:15:00 @3) 9.8 km (8:40 / km) +87m 8:18 / km

Fields and upper trails. Lots of stops to pick up sticks. Gradually pulverizing the frozen corn into fine texture. Groomed in the morning and took out some more fallen trees.

Stairway to Heaven 5:41 [4] 0.4 km (14:12 / km) +60m 8:07 / km
1c

A little better up this time. Knarly coming down, no interest in doing more.

Friday Dec 7 #

1 PM

X-C Skiing 50:00 [3] 6.15 km (8:08 / km) +58m 7:46 / km

Chainsawed big tree limbs that were down and groomed. Did a little shoveling where the thaw had melted out the cover.
Skied the fields as the upper trails are still rough. Got them groomed after skiing, although I discovered more branches farther up.
4 PM

Road Running 56:59 [3] 4.04 mi (14:06 / mi) +10m 14:00 / mi

Easy run on the rail trail. No snow, looks like it was plowed after the snowfalls.

Thursday Dec 6 #

4 PM

Strength (Rec Center) 1:05:00 intensity: (10:00 @0) + (30:00 @3) + (25:00 @4)
1c

Travel/recovery yesterday. Plowed out the drive, frozen corn about 4-6" there. Plenty of cover on the trails. Groomed the crust very nicely. Spent a lot of time picking up branches, some are big enough to need the chain saw.B Up near freezing today, so let it set overnight and will scuff tomorrow before skiing on it.

To the rec center for a power workout. Stretching between strength segments.

Calf, ankle and hamstring stretches
Pullups 10, 8
Squats 20# kettle, lunges, back lunges
Smith machine squats 90# x 10, 2 sets; then deep squats no wgt
Side jump skaters 100 (just like skiing)
Rows 30# dumbbells, presses 20#
Back extensions
Ab roll 5 from standing, 50 from knees
Bands for shoulder and arm rotations
Bird dogs opposite and same side
Ski erg 500 m 2:09

Think I'll be sore tomorrow.

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Training Targets

Dec 1–31 (31d)
YFS mo 8
Total [1-5]50:00:00
actual:25:21:5850%
projected:78:38:06157%
X-C Skiing
+ Classic XC Ski
+ Stairway to Heaven [1-5]
300km
actual:160.8km53%
projected:498.5km166%
Trail Running
+ Road Running
+ O - competition
+ O-course Training
+ Trail Race
+ Track workout
+ Off Trail Running
+ Hiking
+ Road Race [1-5]
50mi
actual:11.5mi23%
projected:35.7mi71%
Strength [1-5]6c
actual:2c33%
projected:6c100%
Stairway to Heaven [1-5]10c
actual:2c20%
projected:6c60%

Jan 1 – Dec 31 (365d)
Full year 2018
Total [1-5]600:00:00
actual:604:49:20100%
projected:641:44:40106%

May 1 – Apr 30, 2019 (365d)
Year For Speed
Total [1-5]600:00:00
actual:395:17:2865%
projected:644:06:46107%
X-C Skiing
+ Classic XC Ski [1-5]
1500km
actual:324.1km21%
projected:528.1km35%
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:769.9mi96%
projected:1254.6mi156%
Stairway to Heaven [1-5]200c
actual:81c40%
projected:132c66%
Strength [1-5]150c
actual:85c56%
projected:139c92%

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