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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 7 days ending Apr 16, 2018:

activity # timemileskm+mload
  Skate Ski3 4:02:04 23.06(10:30) 37.11(6:31) 497728.5
  Road Running2 2:46:26 14.43(11:32) 23.22(7:10) 88499.3
  Strength2 1:25:00255.0
  O - competition1 1:12:37 3.47(20:56) 5.58(13:00) 150290.5
  Stretching4 26:00 150
  Stairway to Heaven 1 30.2
  Total10 9:52:10 40.96 65.92 8851773.4
  [1-5]8 9:26:10

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TuWeThFrSaSuMo

Monday Apr 16, 2018 #

8 AM

Stretching 5:00 [0]

9 AM

Skate Ski 1:11:32 [3] 8.59 km (8:19 / km) +306m 7:04 / km

Wow! Surprise! Got 1-1/2" heavy snow and sleet overnight to make all the trails skiable. Really happy I have culled out all the rocks and planted grass on the trails. Around the fields a few times, then ventured over to the Pines. That was okay, so headed up Stairway to Heaven and eventually all the way to the Tea House and over the top. Couple laps around the upper trails and Stairway for the climb workout.
Then in for hot chocolate. Still sleeting some with temp at freezing.

Stairway to Heaven hills 3 [4]

4:49, 4:31, 4:27

Skate Ski 1:03:07 [3] 8.22 km (7:40 / km) +126m 7:08 / km

Back out after a break for hot chocolate and to groom the fields.
Laps around there and the Pines. Then several laps up and down the driveway, practicing telemark turns to the amusement of mallard ducks making home in a pool of the brook.

Sunday Apr 15, 2018 #

Event: WCOC Gay City State Park
 
11 AM

Stretching warm up/down 5:00 [0] 0.0 mi +150m null / mi

O - competition race (Gay City CT) 1:12:37 [4] 5.58 km (13:00 / km) +150m 11:28 / km

Green course set by Charlie. Weather raw, but not a problem out running. Love the open woods and modest amount of rocks to hop over or avoid. Navigation went smoothly, trying to pick up speed.
Thanks for setting it up!

Green - Splits

Saturday Apr 14, 2018 #

Note

Picked up a small 5' ATV snowplow assembly yesterday for the Bombi. Will facilitate snow farming to augment snowpack in the sunny areas that melt out early. New welding project!
7 AM

Road Running 1:05:45 [3] 6.41 mi (10:15 / mi) +40m 10:04 / mi

Group run along the river. Ended up with conversational run with Christian about rec center expansion. Felt comfortable with a faster pace today.

Friday Apr 13, 2018 #

12 PM

Road Running 1:40:41 [3] 8.02 mi (12:33 / mi) +48m 12:20 / mi

First couple miles with Ruthie. Then on down to the river and some there. A little faster on the way back.

Thursday Apr 12, 2018 #

6 AM

Stretching 10:00 [0]

Strength (Exercise class) 40:00 [3]

Body wgt leg work.
2 sets x 10 reps heavier wgts on 7 machines, arms
8 pullups
9 AM

Strength (Exercise class) 45:00 [3]

Floor exercises. Light hand wgts, more arm work and core, lunges.
11 AM

Skate Ski (Kingdom Valley) 33:43 [2] 5.1 km (6:37 / km) +25m 6:27 / km

One more day after all. Snow too hard at day break to move around, so waited. Then the other stuff caused excess delay and snow was now mush. Shoveled to fill in a few missing segments.

Wednesday Apr 11, 2018 #

8 AM

Stretching 6:00 [0]

Leg work. R hamstring tendon feels much better; strained it thrashing thru mt laurel Saturday.
9 AM

Skate Ski (Kingdom Valley) 1:13:42 intensity: (4:00 @2) + (29:42 @3) + (40:00 @4) 15.19 km (4:51 / km) +39m 4:47 / km

Morning ski around the north field. Snow hard and fast. Good skiing except for 1/2 km foray over into the Pines.

Cold this morning at 17F. Could have made some snow on the thin spots, but didn't of it before temp climbed to the high 20's.

Probably getting the last skiing in before we have a couple days of rain.

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