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Training Log Archive: kadley

In the 7 days ending Jan 14:

activity # timemileskm+mload
  Skiing4 6:05:00 29.0(12:35) 46.67(7:49)640.0
  X-C Skiing2 2:53:28 9.37(18:31) 15.08(11:30) 239321.8
  Strength2 1:35:00285.0
  Stretching4 32:0021.0
  Total12 11:05:28 38.37 61.75 2391267.8
  [1-5]9 10:40:28

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MoTuWeThFrSaSu

Sunday Jan 14 #

7 AM

Stretching 7:00 [3]

9 AM

Skiing (Welch Village ) 1:30:00 [1] 8.0 mi (11:15 / mi)

More ski camp and video recording.
Still cool at 0F but warming and starting to snow.
2 PM

Skiing 2:00:00 [3] 12.0 mi (10:00 / mi)

After lunch and video review. Skiing with Kenny with a couple breaks until 8 PM. Snowing steadily. By nightfall we were skiing thru 3-4” of powder. Pretty much to ourselves as the locals were inside watching the Vikings game.

Saturday Jan 13 #

7 AM

Stretching 8:00 [0]

9 AM

Skiing (Ski clinic ) 2:00:00 [1] 5.0 mi (24:00 / mi)

Ski camp with Kenny at Welch Village, MN. Harb system technique. Good analysis and drills. Small group of 5 skiers and 2 instructors.

All at a nice small area with zilch for vertical, but excellent snow and grooming. Bit chilly when we arrived at -27F. Sunny, so it continually warmed until it busted through to 0 at lunchtime.
2 PM

Skiing 35:00 [2] 4.0 mi (8:45 / mi)

Free skiing after lunch with Kenny and the rest. All skiing and no instruction. Explored many more trails and lifts.

Friday Jan 12 #

7 AM

Stretching 8:00 [0]

Thaw at 39F with some rain.

Snow stake 14"

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.

Wednesday Jan 10 #

5 PM

X-C Skiing (Kingdom Valley) 1:14:11 [3] 10.2 km (7:16 / km) +88m 6:58 / km

Back on snow after a couple days in Boston, drying out Dan's house. A door blew open, the kitchen faucet froze and busted off, unleashing a couple day's spray against the ceiling and cascading down the front steps. Basement flooded, too. Seems under control now.

Our snow is in good shape with a little added while we were gone.

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