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Training Log: kadley

In the last 7 days:

activity # timemileskm+mload
  X-C Skiing7 7:36:26 38.13(11:58) 61.36(7:26) 13801480.8
  Strength4 2:14:003c408.0
  Stretching4 2:10:00
  Skiing1 1:27:00 21.8(3:59) 35.08(2:29) 6123174.0
  Road Running1 39:46 4.16(9:34) 6.7(5:56) 40178.9
  Stairway to Heaven 2 22c0.2
  Total15 14:07:14 64.09 103.14 75435c2242.0
  [1-5]13 11:57:14
averages - weight:161lbs
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Tuesday Feb 19 #

9 AM

Stretching (Trainer) 1:15:00 [0]
weight:161lbs

Long pre-Birkie rolling and stretching session.
1 PM

X-C Skiing (Kingdom Valley) 1:03:00 [3] 7.13 km (8:50 / km) +188m 7:49 / km
ahr:107 max:151

Cold, crisp, sunny day on beautiful packed powder. Lots of animal tracks around the trails.

Stairway to Heaven 1 [4]
1c

4.58

Monday Feb 18 #

12 PM

X-C Skiing (Kingdom Valley) 51:28 [2] 5.01 km (10:17 / km) +132m 9:05 / km

Couple inches new snow, still falling and slow. Grand tour at slow pace, tired.
5 PM

Strength 4:00 [4]

Rec center is having a pull up contest in April. Hmm ... time to start training for this.
Goal: how about 20?
2 sets x 5, way under max.

Sunday Feb 17 #

10 AM

X-C Skiing race (Craftsbury) 1:38:30 [4] 19.34 km (5:06 / km) +411m 4:36 / km

SkiO! Adrian set up courses around Craftsbury. Stayed on the west side of the creek and used the hill climbs 3 or 4 times. Taking it easy for the Birkie next weekend, but ended up head to head with Jim Arsenault and we beat each other up. Beautiful day, nice snow and excellent courses.

Blind choice going to #2 and coming back from #12. In both cases swung past the snow pit when I should have run next to the road. Extra distance cost me 2 minutes on each leg.

Saturday Feb 16 #

9 AM

Road Running (Group run) 39:46 [4] 4.16 mi (9:34 / mi) +40m 9:17 / mi
ahr:153 max:174

Kept it to a shorter distance today so I could run a little faster.
10 AM

Stretching 30:00 [0]

Extended stretching session.

Strength (Rec Center) 35:00 [3]
1c weight:161lbs

Bilateral workout. Mixup on schedule, so did this on my own.
4 PM

X-C Skiing 38:33 [3] 5.25 km (7:21 / km) +74m 6:52 / km

Tour around with Ruthie. Snow transformed under today's sun and is getting quick.

Friday Feb 15 #

9 AM

X-C Skiing (Woodstock XC) 1:34:50 [3] 14.08 km (6:44 / km) +291m 6:06 / km
ahr:127 max:155

Fresh corduroy, good skiing as new snow started. Had 2" on top by the time I finished and was getting slow.
10 AM

Stretching 10:00 [0]

Stretches, balance on dynadisk
11 AM

Strength 30:00 [3]
1c

Right side day. Variety of wgts on leg press machine, pistol squats, Bulgarian squats, Smith machine squats, single leg hip thrust; dumbbell rows, curls, presses; pulldowns

Thursday Feb 14 #

9 AM

Skiing (Stratton) 1:27:00 [2] 21.8 mi (3:59 / mi) +6123m 2:08 / mi

VT day at Stratton. Fresh snow, brisk winds in the morning closed the gondola to the top, but the chairs still went up so skiing was just fine. Good day for lots of vertical, even though I called it quits early when I almost split around a tree in the glades.
4 PM

X-C Skiing (Kingdom Valley) 40:05 intensity: (35:00 @3) + (5:05 @5) 5.2 km (7:43 / km) +123m 6:54 / km

Then some skiing at home on the fresh snow.

Stairway to Heaven 1 [5]
1c

5.05 nice climb

Wednesday Feb 13 #

1 PM

X-C Skiing (Kingdom Valley) 1:10:00 [3] 5.36 km (13:04 / km) +162m 11:21 / km

6" heavy powder overnight, dry and cold. Groomed well.
Classic ski with Ruthie up over the Tea House and down lots of steeper sections, ungroomed and reasonably slow.
4 PM

Stretching 15:00 [0]

Strength (Trainer) 1:05:00 [3]
1c

Bilateral workout with Adam. Increased deadlifts and squats by 20#, dumbbell presses by 5#. Added one leg balance on dynadisk while bending over to touch roller, not too hard, but good practice.

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Training Targets

Feb 1–28 (28d)
YFS mo 10
Total [1-5]40:00:00
actual:33:27:3383%
projected:49:18:30123%
X-C Skiing
+ Classic XC Ski
+ Stairway to Heaven [1-5]
250km
actual:141.9km56%
projected:209.1km83%
Trail Running
+ Road Running
+ O - competition
+ O-course Training
+ Trail Race
+ Track workout
+ Off Trail Running
+ Hiking
+ Road Race [1-5]
30mi
actual:17.1mi56%
projected:25.1mi83%
Stairway to Heaven [1-5]10c
actual:5c50%
projected:7c70%
Strength [1-5]6c
actual:8c133%
projected:12c200%

May 1 – Apr 30 (365d)
Year For Speed
Total [1-5]600:00:00
actual:503:07:1383%
projected:622:30:17103%
X-C Skiing
+ Classic XC Ski [1-5]
1500km
actual:913.5km60%
projected:1130.2km75%
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:848.9mi106%
projected:1050.3mi131%
Stairway to Heaven [1-5]200c
actual:96c48%
projected:119c59%
Strength [1-5]150c
actual:101c67%
projected:125c83%

Jan 1 – Dec 31 (365d)
Total [1-5]600:00:00
actual:70:10:3611%
projected:512:17:2385%

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