Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 7 days ending Jan 16, 2022:

activity	#	time	miles		km		+m		load
Skate Ski	7	6:25:09	32.6	(11:49)	52.47	(7:20)	478		1155.4
Strength	2	1:38:00						2c	294.0
Road Running	2	1:26:02	5.91	(14:33)	9.51	(9:03)	111		258.1
Total	10	9:29:11	38.51		61.98		588	2c	1707.6

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Sunday Jan 16, 2022 #

10 AM

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

Chilly at -12F this morning so opted for an indoor session.
Stretch and warmup 11 min first, then balance and
Skip rope, iron cross, scorpion
8 pull ups
3 x 8 Bulgarian single leg squats @ 50# plus bar
Later, 20 situps

1 PM

Skate Ski 52:32 [3] 7.07 km (7:26 / km) +54m 7:10 / km
ahr:103 max:147

Road Running 34:09 [3] 2.13 mi (16:02 / mi) +62m 14:42 / mi
ahr:102 max:144

Got up to 20F, so went for a run, too.

Friday Jan 14, 2022 #

10 AM

Skate Ski 1:14:38 [3] 10.11 km (7:23 / km) +81m 7:06 / km
ahr:108 max:146

Loops around the fields. Snow ok, but needs help so I can open up some other trails.

Thursday Jan 13, 2022 #

10 AM

Skate Ski 42:00 [3] 5.57 km (7:33 / km) +77m 7:03 / km
ahr:88 max:133

Biathlon training. Time for skiing between shooting bouts. Snow good, warmer day.

2 PM

Skate Ski 43:37 [3] 5.23 km (8:20 / km) +33m 8:05 / km
ahr:105 max:144

Laps in the fields. Drills V1, V2, V2 alt, no pole.

Wednesday Jan 12, 2022 #

8 AM

Road Running 51:53 [3] 3.78 mi (13:44 / mi) +48m 13:12 / mi
ahr:152 max:177

Cold! Slightly above zero. Had enough layers to keep from getting chilled, but too restrictive to get a comfortable stride. A nice clear winter day!

1 PM

Skate Ski (Woodstock) 1:23:05 [3] 12.89 km (6:27 / km) +91m 6:14 / km
ahr:107 max:145

With Ruthie at Woodstock. Snow cover getting thin, with scratchy patches particularly up on the hillside. May get replenished by storm coming Monday, meanwhile, conditions better at home.

Tuesday Jan 11, 2022 #

11 AM

Strength (Rec center ) 1:03:00 [3]
1c

First 11 min stretching.
Squats 90# 3 x 12
Pull ups 8, push ups 2 x 15, rows 35# x 12
Cable pull downs 3 x 20 @ 45# each
Bands for skaters, leg lifts, clamshells, high knees
Hay bale toss
Inclined situps

C • How many times can you toss... 8

2 PM

Skate Ski 49:03 [3] 5.12 km (9:35 / km) +81m 8:53 / km
ahr:106 max:134

Temps got up to 5 after lunch so went for a ski. Got an inch and a half of quick dump last night at suppertime, and this was sharp crystals, very slow even with Polar wax. But fun skiing in clear sunshine.

Monday Jan 10, 2022 #

3 PM

Skate Ski 40:14 [3] 6.49 km (6:12 / km) +61m 5:56 / km
ahr:105 max:146

Some work in the morning, then groomed and skied the fields and Pines. Cover okay, but needs a boost. After skiing, went around the Pines and did some filling in with a shovel. Got all the spots where grass was poking thru. A grooming run up higher showed we need another snowfall before that section will be worth skiing.

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