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Training Log Archive: kadley

In the 7 days ending Dec 24, 2017:

activity # timemileskm+mload
  X-C Skiing6 4:55:35 28.02(10:33) 45.09(6:33) 370837.5
  Road Running1 1:24:11 5.12(16:27) 8.24(10:13) 27168.4
  Strength1 1:10:00210.0
  Stretching7 57:00
  Total15 8:26:46 33.13 53.32 3971215.8
  [1-5]8 7:29:46

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MoTuWeThFrSaSu

Sunday Dec 24, 2017 #

7 AM

Stretching 9:00 [0]

Stretches with help from Daniel Max.
Temp in 20's, snow set.
12 PM

X-C Skiing (Kingdom Valley) 29:33 [3] 4.06 km (7:17 / km) +60m 6:47 / km
shoes: Fischer RCS hole 6 soft blue g

Busted up a thin crust and groomed the lower trails. Skied with Kenny, Dan and the girls.

Fast broken ice, soft surface, just below freezing. LF7 worked fine.
1 PM

X-C Skiing 59:55 [3] 5.71 km (10:29 / km) +50m 10:03 / km

Short skate ski lesson with Samantha, then laps.
4 PM

X-C Skiing 27:22 [3] 5.16 km (5:18 / km) +29m 5:10 / km

Rolled the upper trails all the way to the top in anticipation of a good snowfall tonight.
Then skied the field trails some more. Cooling off, snow getting nice and fast.

Saturday Dec 23, 2017 #

7 AM

Stretching 11:00 [0]

plus lunges and squats.

Light rain and temp 19-29F. Settling snow, 10" at stake.

Friday Dec 22, 2017 #

7 AM

Stretching 8:00 [0]

Snowing
4 PM

X-C Skiing (Kingdom Valley) 49:17 [2] 5.18 km (9:31 / km) +77m 8:51 / km

Still snowing, groomed the 4" we had so far. Soft skis on soft snowpack, right skis, but soft base under another inch or two additional made it slow and laborious. Nice to be out in gently falling dry snow.

Thursday Dec 21, 2017 #

6 AM

Stretching 4:00 [0]

3 PM

X-C Skiing (Craftsbury) 1:15:00 [3] 15.87 km (4:44 / km) +69m 4:37 / km
shoes: Fischer RCS 2

Masters group training.
Temp cold 10F, wax SG10, okay; skis #2 Fischer soft, not right for what is now hard pack, also rounded edges so skidded out on the hard step turns.
Snow coming in tomorrow and again on Xmas.

Wednesday Dec 20, 2017 #

6 AM

Stretching 9:00 [0]

Hamstrings tight
3 PM

X-C Skiing (Kingdom Valley) 54:28 [3] 9.11 km (5:59 / km) +85m 5:43 / km

Light dusting on top of Monday's grooming, which has solidly set up. Was a little bumpy but fine until we dump on another 4-6" on Friday.

Depth at snow stake: 6"

Tuesday Dec 19, 2017 #

6 AM

Stretching 8:00 [0]

Get those legs moving!
3 PM

Road Running 1:24:11 [2] 5.12 mi (16:27 / mi) +27m 16:11 / mi

Run to get legs loose after yesterday wgt workout. Rail trail has not been plowed, so that made half the run on 3" of lumpy slightly packed snow. Still, felt good to be out. Temp around 40F and light rain showers all day.

Monday Dec 18, 2017 #

7 AM

Stretching 8:00 [0]

5 PM

Strength 1:10:00 [3]

Class cancelled tonight and worked out on my own. Got client work the next few days, so decided to make this tough. Not quite as expected...

Warm up with balance and jump rope.
Pullups 2 x 12.
Box jumps 18" x 5

Legs presses. Plan was to start with heavy wgt and low reps, and proceed on to lighter wgt and high reps. Found this to be quite a strain at the wgts I've been using previously. In fact, on the last set I could only do 25 reps of lighter wgt instead of the planned 40. Then started unloading the rack. Took off all my wgts and found an additional stack of 100# on the back of the machine. So what I did was:
10 x 325#
10 x 280#
15 x 235#
25 x 190#
Plus the rack itself adds another 75#. Definitely more than planned.

Pitcher squats with and without 20# kettleballs
Ab roll x 30
Skull crushers 10#
Leg ups with 10# wgt x 10
Ab/ad machine 2 sets 20 each with moderately heavy wgt
Ski erg 1000 m balanced on dynadisc

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