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Training Log Archive: kadley

In the 7 days ending Dec 17, 2017:

activity # timemileskm+mload
  X-C Skiing3 4:48:44 22.26(12:58) 35.83(8:04) 527767.5
  Classic XC Ski2 2:05:05 9.07(13:47) 14.6(8:34) 181303.7
  Stretching6 47:00
  Strength1 45:00135.0
  Trail Running1 35:17 2.54(13:53) 4.09(8:38) 5105.8
  Total12 9:01:06 33.87 54.52 7131312.0
  [1-5]7 8:14:06

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MoTuWeThFrSaSu

Sunday Dec 17, 2017 #

7 AM

Stretching 8:00 [0]

10 AM

X-C Skiing (Craftsbury) 2:35:00 [3] 21.39 km (7:15 / km) +250m 6:51 / km

Masters group with Pepa. Great instruction on V! and V2 and some video as well. Wgt balance, ankle flex, wgt follows thigh follows ski.

Lunch, the off to north end and up Ruthies to new Bowens trail. Across Creek Rd into sugar bush and out around Dantes loop. These are really nice trails and extend the system quite a bit. Back down Sam's and across Bailey Hazen to climb Screaming Mimi. Snow is good with full cover and just enough for tracks to be set, but could use more to smooth the undulations in the new areas.

Wax: temp 10F,Start SG10 green nonfluro. Ran well.

Saturday Dec 16, 2017 #

7 AM

Stretching 8:00 [0]

12 PM

X-C Skiing (Kingdom Valley) 1:25:00 intensity: (50:00 @2) + (35:00 @3) 9.4 km (9:03 / km) +201m 8:10 / km
shoes: Fischer RCS 2

Groomed with 6' drag, trails firming up. Some laps around fields and then no pole back and forth on upper trail. Snow cold and dry, winter conditions even tho temp was low 20's..

Wax: LF6 on soft Fischer RCS #2. These are unstable on hard snow, but worked on these conditions.

Friday Dec 15, 2017 #

7 AM

Stretching 10:00 [0]

4 PM

X-C Skiing (Kingdom Valley) 48:44 [2] 5.04 km (9:41 / km) +76m 9:00 / km
shoes: Madshus 5 stiff blue grind

Rolled and then groomed most of the trails, including the main upper loop. Let it sit for awhile and then skied the lower part on the Madshus. These were too stiff for the soft snow. Switched to the Fischer RCS holes #6 which are the same grind, but a soft flex. Both pair had LF6 wax. The Fischers did much better.

Snow is settling and consolidating, have 9" at the stake. Good trail cover.

Thursday Dec 14, 2017 #

6 AM

Stretching 5:00 [0]

3 PM

Classic XC Ski (Craftsbury) 53:30 [3] 8.49 km (6:18 / km) +88m 5:59 / km

Masters group classic skiing. Cold about 6F. Kick double pole, double pole. Hill running & stride.

Start RF green kick, SG10 non fluor glide (-23 to 14F). Excellent glide, could have used more kick (only 2 short layers).

Wednesday Dec 13, 2017 #

Note

Crappy schedule this week and next. Off at 4 AM this morning to drive thru the end of the snowstorm that dumped 9" here, and then a long day in Burlington. Shorter day tomorrow, but still working. Next week at least 3 days working, maybe a fourth.

Give it up guys -- I've got skiing to do!

Tuesday Dec 12, 2017 #

11 AM

Note

Rolled ski trails. Firmly packed base. Have 4" so far today, depth at snow stake 6".
2 PM

Classic XC Ski (Kingdom Valley) 1:11:35 [2] 6.11 km (11:43 / km) +93m 10:54 / km

Classic on ungroomed snow. Packed with roller, but no track set. Good coverage -- about 10" deep at this point.

25F. Start RF red (23-30F) kick. Little bit of icing.

Monday Dec 11, 2017 #

7 AM

Stretching 8:00 [0]

5 PM

Trail Running 35:17 [3] 2.54 mi (13:53 / mi) +5m 13:48 / mi
ahr:129 max:149

Trail mostly clear, but a few snowy spots. Need to get the town to plow.
6 PM

Strength (Exercise class) 45:00 [3]

Legs today
Ski erg, rower, Sparc warmup
Presses 2 x 10 @ 180#
Calf presses 2 x 10 @ 225#
Leg curls, extensions
Bench steps w/20# x 40
Heel drops

Stretching 8:00 [0]

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