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Training Log Archive: kadley

In the 31 days ending Jan 31:

activity # timemileskm+mload
  X-C Skiing21 20:28:50 104.76(11:44) 168.6(7:17) 23663337.8
  Skiing6 9:20:00 42.7(13:07) 68.72(8:09) 34521030.0
  Classic XC Ski7 7:36:05 39.05(11:41) 62.85(7:15) 9261384.8
  Strength9 6:22:001161.5
  Road Running5 3:13:07 15.6(12:23) 25.1(7:42) 134371.2
  Stretching14 1:42:0021.0
  Road Race1 1:02:29 6.28(9:57) 10.11(6:11) 70187.4
  Hiking1 1:00:00 0.5(1:59:57) 0.81(1:14:32)60.0
  Total60 50:44:31 208.89 336.18 69487553.7
  [1-5]48 49:09:31
averages - weight:164lbs

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Wednesday Jan 31 #

7 AM

Stretching 6:00 [0]

1 PM

X-C Skiing (Woodstock XC) 1:57:00 intensity: (42:00 @2) + (50:00 @3) + (20:00 @4) + (5:00 @5) 20.16 km (5:48 / km) +231m 5:29 / km

With Ruthie on the golf course and trails up the hillside. Fast granular conditions on hard base. Used the soft Fischer 6 with HF8 over LF7 and they ran really well. Switched to the stiff Peltonen 4's with LF8 over CH10 and they dragged, so went back to the Fischers.

Good interval workout on the hills, recovered waiting for Ruthie to classic up. Then a km sprint at the end chasing after 5 guys skiing in a pack.

Really nice grooming job by Nick Mahoon, 6 hours today converting yesterday's HS classic race course into regular corduroy. Best in the local area. Will check it some more and maybe get a season pass next year.

Tuesday Jan 30 #

9 AM

Strength (Exercise class) 45:00 [2]

Basic body wgt stuff.
4 PM

X-C Skiing (Kingdom Valley) 51:59 [3] 9.41 km (5:31 / km) +25m 5:27 / km

Deep tilling with the pookinator ghetto pisten bully and track setter. Snow has totally transformed to granular so has little bonding capacity. Did carve up the frozen granular and lay rudimentary tracks, but will need rework once we have some fresh snow or moisture.

Then skate skied until it got too dark to see where the scarified surface lay, so quit before I skidded into the stone wall.

Monday Jan 29 #

2 PM

X-C Skiing (Kingdom Valley) 56:12 [3] 10.26 km (5:29 / km) +70m 5:18 / km

Chopped a track for Ruthie's classic skis with the ghetto pisten bully and gave it a test. Could use more pulverizing, but ok proof of concept.

Then a bunch of laps skating on hard granular.
6 PM

Strength (Rec center) 1:00:00 intensity: (15:00 @3) + (45:00 @4)

Stretching, balance
2 x 10 pullups
5 x toe ab rolls
6 min ski erg
Then group exercise:
Machines at heavy wgt 3 sets x 10
Pecs
Pulldowns
Rows
Leg press
Leg curls
Leg extensions
Situps
Leg lifts
Shoulder presses
8 PM

Note

Whoops! Just notified the Empire State Games are cancelled due to no snow. Bummer. Will have to come up with plan B for the weekend.

Sunday Jan 28 #

7 AM

Road Running (Conn River Road) 1:03:01 [2] 5.41 mi (11:39 / mi) +59m 11:16 / mi
weight:163lbs

Shake out from yesterday's skiing with training group. Very easy pace, finally got moving a little towards the end. Thin icy spots on the road.

Other news: fig plant has a fig growing on it!
1 PM

X-C Skiing intervals (Craftsbury) 59:00 intensity: (20:00 @2) + (20:00 @3) + (14:00 @4) + (5:00 @5) 11.19 km (5:16 / km) +149m 4:57 / km

Interval workout day. Plan was two sets of six reps of 30 sec hard / 30 sec recovery for a total of 12 hard but not max intervals on rolling terrain. Did this on lower Bailey Hazen along the creek. Went well being back on skate skis and added an extra 6 intervals. Then went up Ruthies in stages and did each hill as an interval, too, for another half dozen.
Broke off there to wander in the woods a little.
Warm snow, above freezing except in the woods. HF8 working fine.
2 PM

X-C Skiing 19:57 [1] 1.1 km (18:09 / km) +16m 16:55 / km

Exploring.
3 PM

X-C Skiing 26:00 [3] 4.28 km (6:05 / km) +67m 5:38 / km

Kind of tired and cruised home.

Saturday Jan 27 #

8 AM

Classic XC Ski warm up/down 25:43 [2] 3.9 km (6:36 / km) +50m 6:12 / km

9 AM

Classic XC Ski race (Craftsbury marathon) 2:56:38 [4] 33.44 km (5:17 / km) +613m 4:50 / km

Good conditions, started at 18F and ended up high 20's or freezing. Snow hard packed powder with bombproof tracks. Used some Strat RF hard wax on top of Swix green and then blue klister. Good kick for entire race. Starting to like my new used skis.

Started dragging a little on the flats for the second lap while double poling, maybe due to the temp rise or the hard cover wax wearing off. May have extended the klister pocket too much, covering 21" from the heel forward. Dropped about 8 min on lap 2, but didn't feel particularly tired, so probably the skis were slower.

Could stride on all the hills except the really steep pitches. Each time I got to a hill I thought about using the outside edge and kept the ski flat (thanks Alex!). Worked well to ensure grip.
9 PM

Note

Waxed the cheese and moved it to the aging cave.

Friday Jan 26 #

1 PM

X-C Skiing (Kingdom Valley) 27:38 [3] 5.37 km (5:09 / km) +23m 5:02 / km

Short workout before Craftsbury tomorrow. Had run the Bombi around a few time to cross slice the frozen surface and it worked pretty well. Sure could use an inch or two of new snow.

Depth at snow stake: 10"

Thursday Jan 25 #

1 PM

X-C Skiing (Kingdom Valley) 53:06 [3] 10.14 km (5:14 / km) +56m 5:06 / km

Better skiing today after some more grooming.
Practiced step turns on icy granular surface.

Wednesday Jan 24 #

7 AM

Stretching 6:00 [0]

A day of rain has set up the trails firmly today. No water ice, but a crust on top of frozen trails. Sliced, diced and thrashed it with a half dozen laps of the snowmobile and tiddtech in the Fields. Only busted the shear pin twice from digging the teeth in too far. Ended up with a nice granular surface ready to go.
3 PM

X-C Skiing (Kingdom Valley) 56:33 [3] 10.01 km (5:39 / km) +73m 5:27 / km

Fast laps around the Fields. Could have been dragged a few more times as I skied off the loose snow halfway through.
Went back over it afterwards with the drag harrow and chopped it more. Left grooves, but will hit it with the tiddtech before I ski tomorrow.
8 PM

Note

Got a block of cheddar air drying for a few days. Will let a rind build on it and wax coat this weekend. Eat this one in a month or so.

Tuesday Jan 23 #

4 PM

Road Running 41:04 [2] 3.11 mi (13:13 / mi) +59m 12:29 / mi

From rec center on slush and ice. Wore o-shoes and footing was fine. Rail trail was full of snow so backtracked and went up the hill to Commonwealth, which turns out to be a nice untraveled residential dead end.

Strength 20:00 [2]

Stretching, balance
Skating side thrusts with 10#
Pullups 8
Ski erg 500 m
A little sore, so quit then and headed for the steam room.

Monday Jan 22 #

11 AM

Classic XC Ski (Kingdom Valley) 1:16:38 [2] 10.02 km (7:39 / km) +180m 7:01 / km

Misty wet. Tracks glazed. Started with Start hard wax, had no kick so overlayered with purple klister. That was okay until it wore off from the inside edge under the foot.
6 PM

Strength (Rec center) 1:25:00 intensity: (5:00 @1) + (20:00 @2) + (40:00 @3) + (20:00 @4)

Warm up stretching and balance.
Ab roll 2 x 5 from standing
Ski erg 500 m

Group exercise legs, core, arms

Leg presses 270#, 180#, double and single leg

Sunday Jan 21 #

11 AM

X-C Skiing (Kingdom Valley) 1:19:32 [2] 8.47 km (9:23 / km) +158m 8:35 / km

Warm day 40F, slow snow with CH10. Around field a couple times, then to the Pines. Up the hill following my neighbor's errant snowmobile track up the Wall and to the top trails. Left deep sled runner tracks up the trail. Will have to groom these out before they freeze in. Need a chat with neighbor.
3 PM

X-C Skiing 41:00 [3] 5.26 km (7:48 / km) +78m 7:16 / km

Groomed out the snowmobile tracks. Posted a few signs indicating which trails are off limits (most).
Let it cool off a little and then skied some laps in the Fields and Pines. Faster than this morning.

Depth at snow stake 10", snow transformed and consolidating.

Saturday Jan 20 #

8 AM

Road Running warm up/down 10:05 [1] 0.5 mi (20:02 / mi) +1m 19:55 / mi

9 AM

Road Race race (Forest Park 10K) 1:02:29 [3] 6.28 mi (9:57 / mi) +70m 9:37 / mi

Down to Springfield to run the Snowstorm 10k. Packed snow on the roads, but temperature pleasant. Found Lyn right at the start and ran up the first hill together. Then switched over to George and ran with him to mile 3 before he sent me off on my own. Very sociable run.
10 AM

Road Running warm up/down 4:57 [1] 0.35 mi (14:17 / mi) +15m 12:35 / mi

Easy cool down with Lyn.
Then off to a shower and lunch.
2 PM

Skiing (Ski Sundown) 1:30:00 [2] 5.7 mi (15:47 / mi) +1852m 7:51 / mi

Over to Sundown with Lyn and G for a couple hours of downhill skiing. Crowded, but no waits in the lift lines. Snow pretty firm with just a few slick patches.

Managed to remember most of the key points from last weekend. Needs more practice.

Very enjoyable day with Lyn and G.

Friday Jan 19 #

2 AM

Stretching 7:00 [0]

Loosening up between workshop segments.

Thursday Jan 18 #

Note

No action today due to long work engagement.
Did try the fromage blanc I made yesterday -- great soft cheese!

Wednesday Jan 17 #

2 PM

X-C Skiing (Kingdom Valley) 1:16:28 [3] 10.15 km (7:32 / km) +83m 7:14 / km

Groomed the 3-4" from last night as it seemed to stop. Skied a couple hours later and found another 2-3" on top. Had planned on classic, but left boots behind yesterday. Tried old Salomon boots only to find they don't fit the newer SNS bindings WTF!
Right below freezing, CH10 worked okay.
4 PM

Strength (Rec center) 50:00 intensity: (10:00 @2) + (20:00 @3) + (20:00 @4)
weight:165lbs

Leg and core day
Balance on dynadisk, including one-leg squats
Ab roller 40 w/knees on matt, 2 x 5 from standing
Smith machine pop-up squats 10 @ 80#, 10 @ 100#
Leg presses 10 @ 270#, 10 @ 320#
Smith machine glute and hamstring presses 10 each leg off knees
Rows 20#, squats 60#
Pullups 10
Side lunges w/10# for 4 min

Tuesday Jan 16 #

3 PM

Classic XC Ski warm up/down 20:00 [2] 2.5 km (8:00 / km) +15m 7:46 / km

4 PM

X-C Skiing race (Craftsbury) 22:33 [4] 4.83 km (4:40 / km) +81m 4:18 / km

Tuesday night race. Down Elinor's and back up Ruthies. Fun to be racing even if was classic.
Wax okay, but not super kick on icy parts of track. Start blue; HF7

Classic XC Ski warm up/down 8:06 [2] 0.88 km (9:11 / km) +18m 8:20 / km

Monday Jan 15 #

10 AM

Skiing (Welch Village) 1:45:00 [2] 8.0 mi (13:07 / mi) +1600m 8:06 / mi

Harb ski camp. Mostly skiing steeper and steeper terrain and adjusting technique as appropriate. Video runs and reviews. Two of us for one instructor.
All told a very valuable training experience. Improved enough to offset 60 years of bad practice.
5 PM

Stretching 7:00 [0]

A little stretching at Delta gate 6.
Then wait wait wait as they decided to substitute another plane because the first had a limp landing gear strut.

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.

Sunday Jan 7 #

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 #

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 #

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 #

6 AM

Stretching 7:00 [0]

Stretch and then off to work in the snow.

Wednesday Jan 3 #

6 AM

Stretching 5:00 [0]

11 AM

X-C Skiing (Craftsbury) 1:53:00 intensity: (50:00 @2) + (48:00 @3) + (15:00 @4) 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 #

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 #

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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