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Training Log Archive: kensr

In the 7 days ending Apr 1, 2018:

activity	#	time	miles		km		+m	load
Skiing	4	6:20:30	87.0	(4:22)	140.01	(2:43)	23809	1141.5
Skate Ski	5	2:29:25	11.72	(12:45)	18.86	(7:55)	521	394.1
Road Running	1	1:04:28	5.01	(12:52)	8.06	(8:00)	15	193.4
Strength	1	27:00						81.0
Stretching	2	6:00
Stairway to Heaven	4	7						0.4
Total	12	10:27:30	103.73		166.93		24344	1810.4
[1-5]	10	10:21:30

2:08

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Sunday Apr 1, 2018 #

8 AM

Stretching 3:00 [0]

9 AM

Skate Ski (Kingdom Valley) 24:24 [1] 2.32 km (10:32 / km) +106m 8:34 / km

Soft grabby corn snow.

Stairway to Heaven 1 [2]

Mush, herringbone climb.

Saturday Mar 31, 2018 #

10 AM

Skate Ski (Kingdom Valley) 45:41 [3] 3.39 mi (13:29 / mi) +197m 11:25 / mi

Froze over night, groomed first thing. Fields already soft, but hillside and Pines were still hard and needed breaking up. Then skied around to the Pines, up Stairway a couple times and on up past the Tea House.
Snow typical for spring, mix of slower in the sun and slick in the shade. All quite skiable.

Stairway to Heaven hills 2 [4]

Pushed hard, but snow was choppy so a little slower than goal.
4.04, 4.06

4 PM

Note

Set goals for April, the final month of my year of the extraordinary training initiative (YETI). Looking at another 50 hours of training, March was over 60. Being optimistic am targeting 100 km of xc skiing, which will depend on how fast the snow melts out. That's not enough to hit my goal of 1500 km, but still one of my best years. Also 30 hill intervals on Stairway to Heaven, either on skis or running. And 60 miles of running, not much, but much more than recent months, reflecting my reluctant switch from skiing to foot events.

Friday Mar 30, 2018 #

3 PM

Road Running 1:04:28 [3] 5.01 mi (12:52 / mi) +15m 12:45 / mi

Felt good to do some running again.

Strength (Rec center) 27:00 [3]

Stretch, lunges, dynadisc balance
11 pullups
Smith machine squats 50# x 15
Ab roll 5x off toes, 10x on knees w/25# on my back
Leg press 180# x 12, calf flex x 12; 90# x 12 deep knee flex

Thursday Mar 29, 2018 #

7 AM

Stretching 3:00 [0]

Quick leg stretch and then Kenny and I are off skiing on our own for the morning.

9 AM

Skiing (Okemo) 1:54:00 [3] 27.1 mi (4:12 / mi) +8610m 2:07 / mi

Early start with Kenny when lifts started. Better snow than yesterday thru lunch time and then a little mist moved in. Methodically ticked off the trails open until we got all except the easy ones from earlier in the week, and some knarly moguls and glades I declined to tackle.

C • All the lifts go the same s... 2

Wednesday Mar 28, 2018 #

10 AM

Skiing (Okemo) 1:32:00 [3] 18.5 mi (4:58 / mi) +4070m 2:57 / mi

Warm day, soft snow. Got really sluggish after lunch, stopped and got some F4 glide liquid wax, which helped a little. In the 50's by afternoon.

Tuesday Mar 27, 2018 #

7 AM

Stairway to Heaven 2 [3]

3.58, 3.58 Pushed hard on the second shot, but time continues the same.

Skate Ski (Kingdom Valley) 37:01 5.02 km (7:22 / km) +180m 6:15 / km

Another cold morning. Groomer just scuffed the surface enough for a little bite on the hill. Crust skiing good.

11 AM

Skiing (Okemo) 1:20:00 [3] 18.8 mi (4:15 / mi) +4880m 2:21 / mi

Skiing with Kenny and Eliza.

5 PM

Skate Ski 8:19 [2] 1.06 km (7:50 / km) +38m 6:38 / km

Afternoon try at skiing, but it was way too warm and mushy.

Monday Mar 26, 2018 #

7 AM

Skate Ski (Kingdom Valley ) 34:00 5.0 km (6:48 / km)

Early groom while frozen (15F). Then ski around and up hillside.

Stairway to Heaven 2 [5]

Frozen and much faster.
3.57, 3.58

10 AM

Skiing (Okemo) 1:34:30 [3] 22.6 mi (4:11 / mi) +6249m 2:15 / mi

More great skiing with Kenny and Samantha. Excellent snow, only slowed a little bit at the end of the day. We had most trails to ourselves.
As usual, just the downhill time and distance.

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