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Training Log Archive: kadley

In the 1 days ending Jan 11:

activity # timemileskm+mload
  X-C Skiing1 1:39:17 3.03(32:44) 4.88(20:20) 15199.3
  Strength2 1:35:00285.0
  Stretching1 9:00
  Total4 3:23:17 3.03 4.88 151384.3
  [1-5]3 3:14:17

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Th

Thursday Jan 11 #

7 AM

Stretching 9:00 [0]

9 AM

Strength (Exercise class) 45:00 [3]

Body wgt exercises
10 AM

Strength (Rec center) 50:00 [3]

Balance on dynadisc -- good.
Ab wheel 2 x 5 full body, 20 on knees
Back extensions
Ab lifts 8#
New Smith machine, very nice
Explosive squats, light wgt 4 @10 x 80#
Calf lifts/heel drops 15 x 50#
Ab/ad machine
Tricep pulls
1 PM

X-C Skiing (Kingdom Valley) 1:39:17 [1] 4.88 km (20:20 / km) +151m 17:37 / km

Warm and soft. Ruthie and I toured the upper trails which have several inches of unpacked mashed potatoes over the base. Nice day, but not vigorous.

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