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Training Log: kensr

In the last 7 days:

activity # timemileskm+mload
  X-C Skiing3 5:28:42 20.94(15:42) 33.7(9:45) 464791.5
  Strength6 3:33:262c520.3
  Road Running1 46:38 3.8(12:16) 6.12(7:37) 39139.9
  Total10 9:48:46 24.74 39.82 5032c1451.7
  [1-5]10 9:04:46
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WeThFrSaSuMoTu

Monday Mar 1 #

1 PM

Strength (Trainer) 1:18:26 [3]
ahr:81 max:107 1c

Session with Adam. Stretches, warm up, then plyos.
Lunge jumps forward and to side. Sprinter lunges. One leg jumps off low step.
Lifts: squats with shoulder frame 100#, deadlift rows, side step thrus
Monster walk
Pull ups 12, 10

Bombarded by graupel as I left, temp 40F.
8 PM

Strength 10:00 [3]

Leg lifts, wgts: front, back, sides; 2 sets x 10

Sunday Feb 28 #

10 AM

X-C Skiing (Kingdom Valley) 1:05:00 [2] 6.2 km (10:29 / km) +122m 9:33 / km
ahr:94 max:131

Nice grooming for loose corn, easy skiing on warm snow.

X-C Skiing 52:00 intensity: (44:00 @0) + (8:00 @2) 1.24 km (41:58 / km) +7m 40:53 / km
ahr:86 max:137

Biathlon training. Prone shooting and a little skiing.
6 PM

Strength 10:00 [3]

Single leg step downs in each direction. Calf raises, soleus raises.

Saturday Feb 27 #

1 PM

X-C Skiing warm up/down 1:03:18 [2] 3.03 km (20:55 / km) +7m 20:41 / km
ahr:93 max:137

Zeroing

X-C Skiing race (Craftsbury) 49:06 [4] 9.85 km (4:59 / km) +194m 4:32 / km
ahr:112 max:150

Biathlon individual race. Light sprinkle at start, good snow flurries, too. Snow pretty slick and fast, fun skiing. Actually got the glutes working on the hills, so that is satisfying.
Shot better this time: 60% prone, 40% standing 2/3/2/3
Ski segments: 8.46 / 8.37 / 8.34 / 8.26 / 8.34
Shooting times: P1.32 / S1.46 / P1.33 / S1.19

X-C Skiing warm up/down 32:00 [3] 5.26 km (6:05 / km) +90m 5:36 / km
ahr:112 max:146

Friday Feb 26 #

12 PM

X-C Skiing (Kingdom Valley) 1:07:18 [3] 8.13 km (8:17 / km) +44m 8:04 / km
ahr:104 max:146

Warm sunny afternoon easy ski.

Thursday Feb 25 #

8 AM

Road Running 46:38 [3] 3.8 mi (12:16 / mi) +39m 11:53 / mi
ahr:155 max:180

Gusty morning with Joe and Christian. Draggy to start.
2 PM

Strength (PT) 1:00:00 [1]

Session with Joanna working on R hip. Warm up on bike. Rolling, massage. Step ups, step downs with wgts. Single leg balance. Side planks.

Wednesday Feb 24 #

3 PM

Strength 20:00 [3]

Glute and legs - calf raises, soleus raises, step downs, weighted leg lifts front, back, sides.
5 PM

Strength (Rec Center) 35:00 [3]
1c

To the hardware store for fasteners to put together the biathlon target, then on for a little more strength workout.

Bike 3 min warm up, some stretches, balance on dynadisc.
500 m ski erg 2:10.8
14, 12 pull ups
15, 15 fingertip push ups
Leg presses 300#, 390#

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Training Targets

Mar 1–31 (31d)
Training for March. Maybe some more running.
Total [1-5]50:00:00
actual:1:28:262%
projected:45:41:2691%
X-C Skiing
+ Classic XC Ski [1-5]
275km
Trail Running
+ Road Running
+ O - competition
+ O-course Training
+ Trail Race
+ Track workout
+ Off Trail Running
+ Hiking
+ Road Race [1-5]
30mi
Strength [1-5]8c
actual:1c12%
projected:31c387%

Oct 13 – Apr 30 (200d)
Full season of xc skiing
X-C Skiing
+ Classic XC Ski
1200km
actual:639.3km53%
projected:913.2km76%

Jan 1 – Dec 31 (365d)
Total [1-5]450:00:00
actual:95:53:5021%
projected:583:22:29129%
Trail Running
+ Road Running
+ O - competition
+ O-course Training
+ Trail Race
+ Track workout
+ Off Trail Running
+ Hiking
+ Road Race [1-5]
900mi
actual:31.1mi3%
projected:189.5mi21%
Track workout [1-5]30c
Strength [1-5]60c
actual:16c26%
projected:97c161%

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