Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 7 days ending Jan 30, 2022:

activity	#	time	miles		km		+m		load
Skate Ski	7	9:05:21	37.81	(14:25)	60.85	(8:58)	840	3c	1562.1
Strength	2	2:01:09						2c	363.5
Road Running	1	1:05:11	4.28	(15:14)	6.89	(9:28)	97		130.4
Hiking	1	1:00:00	1.0	(1:00:01)	1.61	(37:17)			60.0
Total	10	13:11:41	43.09		69.35		937	5c	2115.9

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Sunday Jan 30, 2022 #

11 AM

Skate Ski race (SkiO!) 1:22:20 [3] ** 5.39 km (15:16 / km) +9m 15:09 / km
ahr:93 max:117

SkiO at Pine Bluff rec area, Stow, MA, set by Aims. Map almost tripled in size. Interesting forest spread between parts of the housing development.

18" of new snow which had settled to about a foot. Cold and fast. Arrived mid-day and there were nice tracks the whole route, all classic travel. Nav was straight forward. Missed a back way down to the lake front, which would have save a lot of time side stepping down a flight of steps. Had 6 road crossings which had no snow. Brought my old classic skis, so they picked up a few new nicks.

C • I should have shown up 14

Saturday Jan 29, 2022 #

2 PM

Skate Ski 1:05:31 [3] 3.19 mi (20:32 / mi) +128m 18:16 / mi
ahr:98 max:135 1c

Single digits, cold and fine snow all day. Couple inches new snow. Had Cold Star hot wax, but it dragged in the cold, sharp crystal. Explored some upper trails and the Glade.

C • Star 2

Friday Jan 28, 2022 #

10 AM

Skate Ski (Woodstock) 51:39 [3] 9.88 km (5:14 / km) +28m 5:09 / km
ahr:102 max:137

Quick ski before Ruthie headed off elsewhere.

Skate Ski 37:00 [1] 3.91 km (9:28 / km) +64m 8:45 / km
ahr:105 max:156

Biathlon training.

3 PM

Hiking 1:00:00 [1] 1.0 mi (1:00:01 / mi)

Hike with Gary around Brookside trail installing arrow signs at the turns and switchbacks.

Thursday Jan 27, 2022 #

9 AM

Road Running 1:05:11 [2] 4.28 mi (15:14 / mi) +97m 14:14 / mi
ahr:88 max:142

Minus 14F this morning and Joe decided not to run. I waited until it got to a balmy -10 and ran a tour of Springfield. Lots of layers. Nice dry roads -- no slush!

Strength (Rec center) 34:03 [3]
ahr:71 max:115 1c

Stretches, rolling
Ab roll, inclined situps
Skaters x 150
Pull ups 8
Kb arm swings w/2 @ 15#
Squats, lunges

3 PM

Skate Ski 31:00 [3] 3.83 km (8:06 / km) +76m 7:22 / km
ahr:104 max:144

Rest day, so took it easy on the skiing. Focused on some biathlon practice.

Wednesday Jan 26, 2022 #

1 PM

Skate Ski 1:53:50 [3] 10.27 km (11:05 / km) +213m 10:03 / km
ahr:104 max:146 1c

Up the hillside with Ruthie to the far end, the Tea House and breaking tracks on the mid-mountain trail.

Tuesday Jan 25, 2022 #

3 PM

Skate Ski 55:39 [3] 6.08 km (9:09 / km) +123m 8:19 / km
ahr:111 max:151 1c

Ski the upper trails in an inch or two of fresh, slick powder. Then shot standing at the range and finally loops in the fields.

Monday Jan 24, 2022 #

11 AM

Skate Ski (Woodstock) 1:48:22 [3] 16.35 km (6:38 / km) +199m 6:15 / km
ahr:115 max:152

Around the golf course and up the lower hillside trails. Trails well groomed with lots of cover and rock hard corduroy.
Star rotobrushed Cold block

3 PM

Strength (Trainer) 1:27:06 [3]
ahr:81 max:117 1c

With Adam right after skiing. Felt good, loosened up. Moderate workout.
Walking lunges, squats, skaters
Easy plyo drills on the ladder
Chin ups w/knee lifts, v-crunches with reaches
Rows w/50#, hammer swings on cable machine
Kb swings 15# each hand

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