Training Log: kadley
In the last 7 days:
|activity|| # ||time||miles||km||+m||load|
| ||X-C Skiing||8|| 7:49:54|| 41.34||(11:22)|| 66.53||(7:04)|| 1078||1313.7|
| ||Road Running||1|| 1:10:48|| 5.02||(14:06)|| 8.08||(8:46)|| 51||212.4|
| ||Strength||1|| 1:10:00||210.0|
| ||Total||10|| 10:10:42|| 46.36|| 74.61|| 1129||1736.1|
X-C Skiing (Kingdom Valley) 26:22  2.16 km (12:13 / km) +30m 11:26 / km
Biathlon training. Shooting with Ruthie. She had a large Valentines day target she used to good effect. I used standard targets, except for one shot in Cupid's butt.
X-C Skiing (Craftsbury) 42:00  4.38 km (9:36 / km) +16m 9:25 / km
Biathlon clinic. Zeroed prone, went well. Then shot standing and worked on position. Much frustration and misses. Made progress, but long way to go on this.
X-C Skiing 1:03:38  11.64 km (5:28 / km) +204m 5:02 / km
More skiing after dropping off the rifle.
Road Running 1:10:48  5.02 mi (14:06 / mi) +51m 13:40 / mi
Quite cold this morning -- minus 9F at home, a balmy -5F at the landing parking lot. No one else showed up. North on River Rd with bright sun and a slight breeze. Hands chilly until I turned around with a tailwind and then they warmed instantly. Felt good enough to add an extra mile after getting back close to the car.
X-C Skiing (Kingdom Valley) 1:03:15  10.15 km (6:14 / km) +168m 5:45 / km
Temps moderated towards the mid-20's, snow has transformed and is nice and fast. Groomed the secondary trails with the 1 meter Russian groomer. Did a nice job, but need to add a comb to the back to leave a better finish.
X-C Skiing (Kingdom Valley) 32:00  5.52 km (5:48 / km) +63m 5:29 / km
Biathlon practice. Cold and gusty, very chilly. New platform, new mats. Got to figure weather protection.
X-C Skiing 39:50  4.44 km (8:58 / km) +123m 7:53 / km
Poking around for some straight skiing. Down vest, but temp had dropped 10 degrees.
Got a run set for early tomorrow morning, just when the temp bottoms out at -7F.
X-C Skiing (Woodstock XC) 1:46:00  16.67 km (6:21 / km) +277m 5:52 / km
Chased the groomer around for the first 4 km, then up onto the hillside trails. About an inch new cover so skiing was fine. A little thin going up to Mt Peg. On return to the lower trails, these had set up and the corduroy was nice and fast.
X-C Skiing (Kingdom Valley) 1:09:49  9.32 km (7:30 / km) +165m 6:53 / km
Morning ski with a few pickups. Recent wet snow froze and transformed, groomed up very well.
X-C Skiing 27:00  2.25 km (11:59 / km) +33m 11:10 / km
Biathlon training: 5 rounds shooting and skiing in between.
R knee sore from getting into prone -- open pallet platform needs improvement
Strength (Trainer) 1:10:00 
Earlier PT ultrasound and more kinesiology tape on R tricep
Warm up, stretches, balance, skip rope
Plyo ladder drills
Jumps onto 12" box plus soft pad, one leg landing
Hurdles, long jumps
Back lunges, side braces w/kb
all weeks |