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Training Log Archive: kadley

In the 7 days ending Jan 7, 2018:

activity	#	time	miles		km		+m	load
X-C Skiing	6	6:08:24	26.65	(13:50)	42.88	(8:35)	1017	1021.7
Classic XC Ski	2	2:29:00	7.52	(19:49)	12.1	(12:19)	50	329.0
Road Running	1	1:14:00	6.23	(11:53)	10.03	(7:23)		148.0
Hiking	1	1:00:00	0.5	(1:59:57)	0.81	(1:14:32)		60.0
Stretching	6	44:00
Strength	2	27:00						74.0
Total	16	12:02:24	40.89		65.81		1067	1632.7
[1-5]	11	11:18:24

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Sunday Jan 7, 2018 #

7 AM

Stretching 7:00 [0]

Cold again: -18F

8 AM

Hiking (Kingdom Valley) 1:00:00 [1] 0.5 mi (1:59:57 / mi)

Up to -17F, so hiked around the trails snipping briars hanging over the edges. Really nice and sunny.

10 AM

X-C Skiing (Kingdom Valley) 54:06 [3] 5.65 km (9:35 / km) +133m 8:34 / km

Cold snow, slow snow. Bright sun for a nice excursion at maybe 0F.

Saturday Jan 6, 2018 #

3 PM

X-C Skiing (Kingdom Valley) 56:42 [3] 6.47 km (8:46 / km) +187m 7:40 / km

Put new skis on the snowmobile for better turning. These have 2 carbide rails to dig into the snowpack or ice. Groomed and found them marginally better.

Skied a lap in the Pines and then headed to the higher trails. Five laps to the lollipop. Felt a little stiff on the climb. Maybe because I didn't stretch today. Also because snow still dragging. Temp about 0F. Been cold for so long everything is saturated at this temperature.

Couple deer had traveled the trail in the half hour since I groomed. No harm done.

Friday Jan 5, 2018 #

7 AM

Stretching 10:00 [0]

2 PM

X-C Skiing (Kingdom Valley) 56:01 [2] 5.0 km (11:12 / km) +153m 9:43 / km

Fresh snow, drifting with wind, 2-6". Cold temp 2F made the skis very slow. Only limited packing so far because it's still moving around.

Depth at snow stake 15". Probably the nicest snow pack we've ever had.

Thursday Jan 4, 2018 #

6 AM

Stretching 7:00 [0]

Stretch and then off to work in the snow.

Wednesday Jan 3, 2018 #

6 AM

Stretching 5:00 [0]

11 AM

X-C Skiing (Craftsbury) 1:53:00 15.2 km (7:26 / km) +309m 6:45 / km

Skiing with Ruthie, temp up in the teens, blue sky.

Pushed going up Ruthies to Creek Road. Leg timing good, but need more arm strength. Then over across the road and 2 laps around the Sugarbush and Dantes Loop, rapidly becoming my favorite trails. Back across and down through Bowens and Ruthies to lunch.

2 PM

X-C Skiing 37:13 [3] 5.11 km (7:17 / km) +102m 6:38 / km

Around Duck Pond and Lemons Haunt.

Tuesday Jan 2, 2018 #

7 AM

Stretching 7:00 [0]

11 AM

Classic XC Ski 1:30:00 [3] 8.0 km (11:15 / km) +25m 11:05 / km

Waited until it got to -10 from -20F and then back to the rail trail and cut tracks to the end. Then did 2 full laps on a pretty good track.
Old Rode Green kick okay.

12 PM

Strength (Rec center) 20:00 [3]

Balance
Squats w/25# kettleball
Ab roll: 5 full length, 25 on knees
Pull ups 10
Back extensions
Lunges

4 PM

X-C Skiing (Kingdom Valley) 51:22 [3] 5.46 km (9:25 / km) +133m 8:23 / km
shoes: Madshus 5 stiff blue grind

Around the trails. Snow firming up and getting better. Temp up into double digits.

Monday Jan 1, 2018 #

7 AM

Stretching 8:00 [0]

Strength 7:00 [2]

Then temp got up to -10F so I groomed a few of the rougher trail sections and trimmed some annoying briars I missed last summer.

1 PM

Road Running (Springfield reservoir) 1:14:00 [2] 6.23 mi (11:53 / mi)

Group run, but they took off a couple minutes early and I saw them disappearing down the road. Pleasant run all bundled up for 0F weather. Connected on their way back from 5 miles as I turned at 3. Picked up the pace and got a little warm.

Classic XC Ski 59:00 [1] 4.1 km (14:23 / km) +25m 13:58 / km

Hot chocolate and then down to check out the rail trail. As expected, unplowed and untraveled. Put on the classic skis and set a km of track. On the second loop it was pretty good. Had no classic poles so it was mostly no-pole. Expect the walkers will be on it soon, but that's okay. Nice if they get out for some exercise and don't get hit by cars.

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