Training Log Archive: kensrIn the 7 days ending Jan 9, 2022:
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Sunday Jan 9, 2022 #
1 PM
Skate Ski (Craftsbury) 1:15:00 [3] 13.86 km (5:25 / km) +180m 5:05 / km
ahr:102 max:148
Biathlon training. Skiing between and after shooting.
Beautiful cold snow, fine grained transformed texture. Very fast under Star NF Cold powder.
Beautiful cold snow, fine grained transformed texture. Very fast under Star NF Cold powder.
Saturday Jan 8, 2022 #
10 AM
Skate Ski (Woodstock) 1:13:05 [3] 9.3 km (7:51 / km) +163m 7:13 / km
ahr:110 max:141
Cold night, snow cold. Had blue, but still a little slow. Down the fields and then up around Fallen Women, which was well groomed. But thin cover went quickly down to ice on the descent.
3 PM
Skate Ski 20:00 [1] 2.16 km (9:16 / km) +36m 8:34 / km
ahr:96 max:138
Mix of skiing the Pines and biathlon shooting. Zeroed prone and then shot standing.
Friday Jan 7, 2022 #
7 AM
Road Running 52:00 [1] 3.35 mi (15:31 / mi) +13m 15:21 / mi
ahr:115 max:155
Molly run on rail trail with couple inches of new falling snow over lumpy ice. Footing okay with o-shoes, but slow.
2 PM
Skate Ski 55:07 [3] 6.39 km (8:38 / km) +55m 8:16 / km
ahr:108 max:146
Groomed 2" in the fields and 1" that landed in the woods. The fields ended up ok, but the woods trails are rough. Nice improvement, however.
Thursday Jan 6, 2022 #
9 AM
Strength (Rec center) 1:13:00 [3]
1c
Stretching and warmup 10 min
Pull ups 2 x 10
Squats slow down/fast up 20 @ 50, 70, and 90#
Push ups 15, 20
40# Kb swings, squats x 15
2 x 15 knee lifts @ 50#
Ab roll 5 from standing, 10 kneeling
Cool down 5 min
Pull ups 2 x 10
Squats slow down/fast up 20 @ 50, 70, and 90#
Push ups 15, 20
40# Kb swings, squats x 15
2 x 15 knee lifts @ 50#
Ab roll 5 from standing, 10 kneeling
Cool down 5 min
1 PM
Hiking 1:33:33 [1] 1.78 mi (52:33 / mi) +96m 45:01 / mi
ahr:100 max:130
Around the ski trails with Ruthie and Molly.
Wednesday Jan 5, 2022 #
8 AM
Hiking (Butternut Hill) 1:00:00 [1] 2.1 mi (28:34 / mi)
Hiked around the trail loop with my chainsaw to clear a reported fallen tree. Must have been imagined as none to be found. Thin frozen cover and ice, but no problem with microspikes.
Tuesday Jan 4, 2022 #
3 PM
Skate Ski (Kingdom Valley) 21:47 [2] 3.06 km (7:07 / km) +3m 7:06 / km
ahr:103 max:136
Repeatedly chewed up the ice on the near field trails, gradually grinding it up. Skied some laps on the skittish surface, fast and unstable. Will give it until Thursday's forecast precipitation, if that fails to come thru I'll fire up the snow-making system.