Training Log Archive: kensrIn the 1 days ending Jan 2, 2020:
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Thursday Jan 2, 2020 #
10 AM
Skate Ski (Kingdom Valley) 1:14:27 [3] 7.29 km (10:13 / km) +182m 9:05 / km
ahr:109 max:152
Slow snow, but most everything is in operation.
1 PM
Skate Ski 36:00 [3] 3.77 km (9:34 / km) +79m 8:39 / km
ahr:108 max:153
Biathlon shooting and skiing.
4 PM
Strength (Rec Center) 52:19 [3]
ahr:90 max:135 1c
Warm up, stretch
Ski erg 500 m, skip rope, balance on dyna disc
Leg presses 10 x 250 / 300 / 350#
Squat on smith 2 sets 2 x 115
Nordic hamstring extensions x 5
Leg curl single leg extensions 10 x 40#
Inclined crunches
DB presses 15 @ 15#
Pull downs 15 x 40L/10R tendon still sore
Pull ups 5
Steps ups onto bench w/15# db
Ski erg 500 m, skip rope, balance on dyna disc
Leg presses 10 x 250 / 300 / 350#
Squat on smith 2 sets 2 x 115
Nordic hamstring extensions x 5
Leg curl single leg extensions 10 x 40#
Inclined crunches
DB presses 15 @ 15#
Pull downs 15 x 40L/10R tendon still sore
Pull ups 5
Steps ups onto bench w/15# db