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Training Log Archive: kensr

In the 7 days ending Mar 31, 2019:

activity # timemileskm+mload
  Skate Ski4 4:25:41 26.61(9:59) 42.83(6:12) 722811.1
  Road Running3 3:30:25 16.34(12:53) 26.3(8:00) 142489.4
  Strength3 2:40:003c480.0
  Cross Training1 45:0090.0
  Stretching2 30:00
  Track workout1 18:00 1.3(13:51) 2.09(8:36)54.0
  Stairway to Heaven 2 22c0.2
  Total11 12:09:08 44.25 71.21 8645c1924.7
  [1-5]11 11:39:08
averages - weight:160.5lbs

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MoTuWeThFrSaSu

Sunday Mar 31, 2019 #

8 AM

Road Running 1:08:36 [3] 6.03 mi (11:23 / mi) +92m 10:52 / mi
ahr:139 max:174

Loop around town. Pace perked up a bit, but still working on short pickups to push it along.
11 AM

Stretching 10:00 [0]

Strength (Trainer) 1:10:00 [3]
1c weight:160lbs

Working with Adam on plyos, lifting and circuits.
Squat jumps, long jumps, Bulgarian squat jumps, lunge jumps
Trap squat deadlifts 170#, horizontal rows 50#, db presses on ball
Pull ups 2 x 8
4 PM

Note

Plan for April: looks like more running than skiing, as this weekend's thaw is chewing thru the snow pack. So this will be a transition month, ramping up running pretty fast to push 100 miles for the month. This week, lots of hours until Friday when it's off to MD for the Crooked Compass. Runs plus track time some days.

Saturday Mar 30, 2019 #

9 AM

Skate Ski warm up/down (Prospect Mtn) 37:31 [3] 5.47 km (6:51 / km) +90m 6:20 / km
ahr:119 max:145

Around the 5 km race course warming up. Also practiced the one tricky downhill corner 3 times so I was comfortable in the soft slush.

Skate Ski race 24:09 [4] 5.18 km (4:40 / km) +96m 4:16 / km
ahr:135 max:161

Black Fly 5 km race. Soft slow snow at temps in the low 40's. Didn't want to rewax for an end of season fun race, so left on some well used fluoro from earlier in the month. Not fast, not horribly draggy either. Weakest on the hills, which was technique not helped by the wax.
C • HF10 2

Skate Ski warm up/down 10:05 [2] 1.01 km (9:57 / km) +9m 9:33 / km
ahr:116 max:125

Friday Mar 29, 2019 #

10 AM

Road Running long 1:38:30 [2] 7.3 mi (13:30 / mi) +31m 13:19 / mi
ahr:118 max:166

Down to the CT river and back.

Strength 10:00 [3]
1c weight:161lbs

Then pull ups 4 x 5.

Thursday Mar 28, 2019 #

10 AM

Skate Ski (Woodstock XC) 1:12:04 [3] 12.68 km (5:41 / km) +112m 5:27 / km
ahr:116 max:138

Morning ski just as they finished grooming. Golf course soft, hillside trails good. Maybe another week left if we don't get much rain over the next couple days.
3 PM

Cross Training 45:00 [2]

Couple hours chainsawing small trees at the Tea House and along a new cut across the upper slope above the Lollipop. Still plenty of snow.

Wednesday Mar 27, 2019 #

11 AM

Skate Ski (Kingdom Valley) 1:07:26 [3] 10.12 km (6:40 / km) +218m 6:01 / km

Lightly groomed all over and then skied up past the Tea House. Did laps on upper road with V1, V2, no pole and double pole.

Stairway to Heaven 1 [5]
1c

Fast granular snow, good effort
4.04 PR
3 PM

Stretching 20:00 [0]

Strength (Trainer) 1:20:00 [3]
1c

Jumps and wgt work. Squats, lunges with and wthout wgts.
Pull ups 3 x 8
5 PM

Track workout 18:00 [3] 1.3 mi (13:51 / mi)

Checked out the track in Springfield going home. It was clear of snow and dry. Did a few laps and then one timed at 2:22. Got to get working on the running, but pretty tired at this point..

Tuesday Mar 26, 2019 #

10 AM

Skate Ski (Kingdom Valley) 54:26 [3] 8.35 km (6:31 / km) +197m 5:50 / km

Nice corn snow, 9" in the fields and more higher. Groomed well. Skied around fields and Pines, then laps on the Lollipop to landing above Porcupine Caves. Left the Tea House loop for later.

Followed up with serious snow farming. Was going to take the blower off the tractor, but gave it a shot boosting the trail base. On frozen granular I could drive next to the trail and blow the corn onto the trail. Built up another 6" in the vulnerable areas of the north field. This has promise!

Stairway to Heaven hills 1 [5]
1c

Up we go. Fast corn:
4.25
11 AM

Road Running 43:19 [2] 3.01 mi (14:23 / mi) +19m 14:07 / mi

Run while Ruthie and Molly strolled along.

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