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Training Log Archive: kensr

In the 7 days ending Feb 17, 2019:

	activity	#	time	miles		km		+m		load
	Skate Ski	6	6:21:58	34.36	(11:07)	55.3	(6:54)	1094		1214.6
	Strength	5	3:10:00						5c	590.0
	Road Running	2	1:29:17	8.38	(10:39)	13.49	(6:37)	48		307.6
	Skiing	1	1:27:00	21.8	(3:59)	35.08	(2:29)	6123		174.0
	Stretching	4	1:20:00
	Stairway to Heaven	1	1						1c	0.1
	Total	14	13:48:16	64.54		103.87		7265	6c	2286.3
	[1-5]	13	12:28:16
averages - weight:162lbs

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Sunday Feb 17, 2019 #

10 AM

Skate Ski race (Craftsbury) 1:38:30 [4] 19.34 km (5:06 / km) +411m 4:36 / km

SkiO! Adrian set up courses around Craftsbury. Stayed on the west side of the creek and used the hill climbs 3 or 4 times. Taking it easy for the Birkie next weekend, but ended up head to head with Jim Arsenault and we beat each other up. Beautiful day, nice snow and excellent courses.

Blind choice going to #2 and coming back from #12. In both cases swung past the snow pit when I should have run next to the road. Extra distance cost me 2 minutes on each leg.

Saturday Feb 16, 2019 #

9 AM

Road Running (Group run) 39:46 [4] 4.16 mi (9:34 / mi) +40m 9:17 / mi
ahr:153 max:174

Kept it to a shorter distance today so I could run a little faster.

10 AM

Stretching 30:00 [0]

Extended stretching session.

Strength (Rec Center) 35:00 [3]
1c weight:161lbs

Bilateral workout. Mixup on schedule, so did this on my own.

4 PM

Skate Ski 38:33 [3] 5.25 km (7:21 / km) +74m 6:52 / km

Tour around with Ruthie. Snow transformed under today's sun and is getting quick.

Friday Feb 15, 2019 #

9 AM

Skate Ski (Woodstock XC) 1:34:50 [3] 14.08 km (6:44 / km) +291m 6:06 / km
ahr:127 max:155

Fresh corduroy, good skiing as new snow started. Had 2" on top by the time I finished and was getting slow.

10 AM

Stretching 10:00 [0]

Stretches, balance on dynadisk

11 AM

Strength 30:00 [3]
1c

Right side day. Variety of wgts on leg press machine, pistol squats, Bulgarian squats, Smith machine squats, single leg hip thrust; dumbbell rows, curls, presses; pulldowns

Thursday Feb 14, 2019 #

9 AM

Skiing (Stratton) 1:27:00 [2] 21.8 mi (3:59 / mi) +6123m 2:08 / mi

VT day at Stratton. Fresh snow, brisk winds in the morning closed the gondola to the top, but the chairs still went up so skiing was just fine. Good day for lots of vertical, even though I called it quits early when I almost split around a tree in the glades.

4 PM

Skate Ski (Kingdom Valley) 40:05 5.2 km (7:43 / km) +123m 6:54 / km

Then some skiing at home on the fresh snow.

Stairway to Heaven 1 [5]
1c

5.05 nice climb

Wednesday Feb 13, 2019 #

1 PM

Skate Ski (Kingdom Valley) 1:10:00 [3] 5.36 km (13:04 / km) +162m 11:21 / km

6" heavy powder overnight, dry and cold. Groomed well.
Classic ski with Ruthie up over the Tea House and down lots of steeper sections, ungroomed and reasonably slow.

4 PM

Stretching 15:00 [0]

Strength (Trainer) 1:05:00 [3]
1c

Bilateral workout with Adam. Increased deadlifts and squats by 20#, dumbbell presses by 5#. Added one leg balance on dynadisk while bending over to touch roller, not too hard, but good practice.

Tuesday Feb 12, 2019 #

12 PM

Road Running 49:31 [3] 4.22 mi (11:44 / mi) +8m 11:40 / mi
ahr:139 max:164

Rail trail was covered in ice, so ran along the 4 lane highway. Shoulder is wide, which is good, but lots of traffic made it unpleasant. Got it in before the snow started.

Strength 20:00 [3]
1c

Ladder drills.

Then left side workout to start testing my cross body transference training hypothesis: working limbs on alternate days will increase contralateral strength while allowing time for full recovery of the previously exercised limb.

So leg press, pistol squats, bicep curls, pull downs, rows, all on left side only.

C • Does this mean you're never... 3

Monday Feb 11, 2019 #

11 AM

Stretching 25:00 [0]

Strength (Exercise class) 40:00
1c weight:163lbs

HIIT class

2 PM

Skate Ski (Kingdom Valley) 40:00 [2] 6.07 km (6:36 / km) +34m 6:25 / km

Recovery ski on mostly firm granular.

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