Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kadley

In the 31 days ending Jan 31:

activity # timemileskm+mload
  X-C Skiing10 10:40:53 45.33(14:08) 72.95(8:47) 14201674.4
  Skiing5 7:50:00 37.0(12:42) 59.55(7:54) 1600850.0
  Classic XC Ski4 2:57:06 9.62(18:25) 15.48(11:26) 83385.2
  Strength5 2:52:00529.0
  Stretching12 1:30:0021.0
  Road Running1 1:14:00 6.23(11:53) 10.03(7:23)148.0
  Hiking1 1:00:00 0.5(1:59:57) 0.81(1:14:32)60.0
  Total35 28:03:59 98.68 158.81 31033667.6
  [1-5]25 26:40:59
averages - weight:165lbs

«»
3:37
0:00
» now
MoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWe

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.

« Earlier | Later »