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Training Log: kadley

In the last 7 days:

activity # timemileskm+mload
  X-C Skiing2 2:13:53 6.79(19:43) 10.93(12:15) 171202.8
  Road Running1 1:30:00 6.0(15:00) 9.66(9:19) 21180.0
  Strength3 1:20:001c195.0
  Trail Running1 1:11:25 3.42(20:53) 5.5(12:59) 218214.3
  Track workout1 40:00 3.11(12:52) 5.01(8:00)1c94.0
  Hiking1 37:09 1.54(24:08) 2.48(15:00) 99111.4
  Total8 7:32:27 20.86 33.57 5092c997.5
averages - weight:166lbs
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Monday Mar 30 #

12 PM

Track workout (Chester HS) 40:00 intensity: (10:00 @1) + (24:00 @2) + (6:00 @5) 3.11 mi (12:52 / mi)
ahr:131 max:153 1c

Track time before a little rain and then SNOW! Winter is better late than never, I guess.

Energized by a packet of my new Cola Gu, felt good for a few 200's and a 400. Track actually had 3 lanes clear, with ice still on the other 3. All at 90% with the 400 at an 8 min/mi pace.

54, 47, 50, 48, 49, 2:02, 55

Sunday Mar 29 #

1 PM

Road Running 1:30:00 [2] 6.0 mi (15:00 / mi) +21m 14:50 / mi

Light rain. Dressed okay so stayed warm. A few other people out, but not very many.

Saturday Mar 28 #

7 AM

Strength 15:00 [2]

Usual early morning 1-1/2 mile hike around ski trails with Ruthie and Molly. Then picked up the balance of the beaver logs and cut them to firewood length. Branches I had left behind by the edge of the pond had been chewed and some carted off apparently for new beaver construction.

Later on some good biathlon target practice: 28/30 within 2" circle.
5 PM

Strength 35:00 [3]

Rec center workout #11. 6 min warm up, then 3 rounds:
Squat to press
Front raise to tricep extension
Split squat with bicep curls
Pushup
Side plank
Renegade row
Sumo squat to upright row

Friday Mar 27 #

9 AM

Trail Running hills (Kingdom Valley) 1:11:25 [3] 3.42 mi (20:53 / mi) +218m 17:25 / mi
ahr:110 max:146

Ski trails with Ruthie and Molly, then me and Molly over to the far side of the hill off trail. Far side was bare ground, but our side still has several inches of snow.

Then I did 5 x 200 m up the driveway, 12 m climb.
1:43 - 1:23
3 PM

Strength 30:00 [2]
1c weight:166lbs

Chainsawed another couple 8" ash trees the beaver chewed down and left without harvesting. Bucked to 4' lengths and then hauled up to the road to load in the tractor bucket. More left for tomorrow unless someone drives by and grabs them.

Thursday Mar 26 #

9 AM

X-C Skiing (Kingdom Valley) 1:07:30 [2] 5.68 km (11:53 / km) +65m 11:15 / km
ahr:102 max:144

Crust skiing chasing the sun/shadow line. Icy in the cold areas, starting to get mushy in the sun. Started by chasing Molly around the field playing catch. Then into the Pines and a ways up the hillside.

Hiking 37:09 [3] 1.54 mi (24:08 / mi) +99m 20:06 / mi
ahr:96 max:137

Running the trails on packed/unpacked snow. Unpacked sections are now 3" of soft breakable crust. Lots of work going uphill, quickly ended up as hiking.

Wednesday Mar 25 #

8 AM

X-C Skiing (Kingdom Valley) 1:23 [2] 0.21 km (6:37 / km)
ahr:94 max:99

On yesterday's grooming. Too frozen and rough. Stopped to groom.

X-C Skiing 1:05:00 [1] 5.04 km (12:54 / km) +106m 11:40 / km
ahr:94 max:135

Around all the trails. Traction okay, but getting soft and grabby on the downhills. Really took it easy coming back down the hillside.

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Training Targets

May 1 – Apr 30 (366d)
YOI — Yr of Intervals -- year for speed last time didn’t work satisfactorily, got strength base but not speed. This time mix in steady diet of intervals, say once a week. Same totals for hours and...
Total [1-5]600:00:00
actual:494:02:2182%
projected:539:45:2289%
X-C Skiing
+ Classic XC Ski [1-5]
1500km
actual:875km58%
projected:956km63%
Trail Running
+ Road Running
+ O - competition
+ O-course Training
+ Backpacking
+ Trail Race
+ Track workout
+ Off Trail Running
+ Hiking
+ Road Race
+ Stairway to Heaven [1-5]
900mi
actual:721.9mi80%
projected:788.7mi87%
Track workout [1-5]52c
actual:17c32%
projected:19c36%
Strength [1-5]100c
actual:76c76%
projected:83c83%
Stairway to Heaven [1-5]100c
actual:9c9%
projected:10c10%

Jan 1 – Dec 31 (366d)
Total [1-5]550:00:00
actual:117:11:0421%
projected:476:33:0086%

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