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Training Log Archive: kensr

In the 7 days ending Jan 2, 2020:

	activity	#	time	miles		km		+m		load
	Skate Ski	6	7:01:41	29.95	(14:05)	48.2	(8:45)	745		1169.4
	Strength	3	2:57:28						3c	532.4
	Skiing	1	2:10:44	16.2	(8:04)	26.07	(5:01)	4996		392.2
	Total	10	12:09:53	46.15		74.27		5741	3c	2094.0
averages - weight:168lbs

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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

Wednesday Jan 1, 2020 #

Event: Garnet Hill ski-o

12 PM

Skate Ski (Woodstock XC) 1:46:57 [3] 11.76 km (9:05 / km) +144m 8:34 / km
ahr:100 max:145

Woodstock with Ruthie. Thin, bumpy cover, slow snow. Still good to be out.

4 PM

Skate Ski (Kingdom Valley) 52:15 [3] 5.13 km (10:11 / km) +122m 9:06 / km
ahr:89 max:128

Back home. Snow pretty good but thin and also bumpy. Not enough cover to flatten out the camber on the trails.

Tuesday Dec 31, 2019 #

2 PM

Skate Ski (Kingdom Valley) 59:01 [3] 8.03 km (7:21 / km) +41m 7:10 / km
ahr:102 max:138

Couple inches of wet snow/sleet overnight, groomed everything. Decided only the fields were in shape to ski.

Got done and watched the slab of snow slide off the east side roof of the barn. Used the front loader to move the pile of concrete onto the trail nearby. Almost instantly set up. Sure would not want to be buried by this stuff in a wet snow avalanche -- heavy and hard.

6 PM

Note

Finished the year with 552 hours of training, off almost a hundred hours from last year but still my second highest. Will target about the same for the coming year, depending as always on injuries. Have developed a pretty good understanding of what fails and why, so I hope to stay under the critical tripping points in 2020.

Monday Dec 30, 2019 #

4 PM

Strength (Trainer) 1:10:00 [3]
1c weight:168lbs

With Adam
Stretching,warm up, skip rope, bands, rolling
Squats 4 x 175#
RDLs, lunges, back lunges, hollow body, v-sits

Sunday Dec 29, 2019 #

Event: Mt van Hoevenberg ski-o - CANCELLED

10 AM

Skate Ski (Craftsbury) 47:50 [1] 3.65 km (13:06 / km) +16m 12:49 / km
ahr:109 max:138

Biathlon training with Ethan. Prone, large targets, zeroed in and then 14/15. Glasses fogged up; will try contacts next time.

Skate Ski 45:11 [3] 8.56 km (5:17 / km) +163m 4:49 / km
ahr:117 max:159

Then touring around the trails. Lots of people -- parking lots full, limited trails open. The core trails had had man made snow trucked onto them and were solid and good skiing. The rest of the trails were just closed off and looked ragged. Mostly general public skiers, slow and polite.

Waiting to see what we get out of the next 3 days of storm.

C • storm 4

Saturday Dec 28, 2019 #

1 PM

Strength (Rec Center) 55:09 [3]
ahr:81 max:118 1c

Warm up, skip rope, stretch
Lunges 25#
Bulgarian squats 15 x 15# DB's
RDL's 2 x 10 @ 95#
Smith squats 10 x 50/70/100#
Nordic hamstring extensions x 5
Single leg eccentric curls 10 x 40#

Friday Dec 27, 2019 #

10 AM

Skiing (Sunapee) 2:10:44 [3] 16.2 mi (8:04 / mi) +4996m 4:07 / mi
ahr:77 max:135

With Kenny and Samantha. Misty day with top third in the clouds all day. Snow soft but firm, good skiing. Not very crowded. Fun day of lots of skiing.

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