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Training Log: Carbon's Offset

In the last 7 days:

activity # timemileskm+m
  Running4 5:54:00 30.9(11:27) 49.73(7:07) 735
  XC skiing (classic)2 2:12:00 11.94(11:03) 19.22(6:52) 185
  Strength1 20:00
  Total7 8:26:00 42.84 68.95 920
averages - sleep:9 weight:65.2kg
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2:14
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WeThFrSaSuMoTu

Sunday Jan 15 #

Note
weight:65.6kg

16.1
9 AM

Running (Trail) 2:10:00 [2] 16.0 km (8:08 / km) +280m 7:28 / km
slept:9.0 shoes: IceBug

Lake Minnewanka trail with Carbon, Emily, Ruchel, Stefanie, Liz, Tara and Matt.

Saturday Jan 14 #

10 AM

Running (Trail) 1:44:00 [2] 13.27 km (7:50 / km) +455m 6:41 / km
slept:9.0 shoes: IceBug

A really fun run with Myka, Carbon and Stefanie. A solid workout. Looped Highline and Loki trails right from Myka's door and back, followed by an excellent fruit crumble pie and lots of talk about the Rim to Rim to Rim run in March. Good times.
Trails were in great shape, much of it had been shovelled! by a couple of local fat tire bikers.

Carbon and I are tired after. We need more of this to prepare for R2R2R!

Friday Jan 13 #

Note
weight:64.8kg

15.5
7 PM

XC skiing (classic) 1:18:00 [2] 12.0 km (6:30 / km) +145m 6:08 / km
shoes: Rossi X-ium

Canmore Trail Culture Friday night ski at CNC. Two laps around the Banff loop in opposite directions and a short lollipop on Bow.
Warmed up to about -10c, waxed with blue extra.

Thursday Jan 12 #

Note
weight:65.2kg

15.3
6 PM

Running (intervals) 1:00:00 intensity: (20:00 @1) + (16:00 @2) + (12:00 @3) + (12:00 @4) 10.8 km (5:33 / km)
shoes: Salomon Propulse 2nd pair

Flat track laps in town with the Dirtbags but the track was too snow covered so we did laps on the sidewalk and road around the school field.
Short warm up, then twice continuously through a pyramid of 1-2-3-3-2-1 minutes with equal recovery time following each interval; jogged the recoveries.
Only felt like I was hitting about zone 3 on the first pyramid, zone 4 on the second. Short cool down.

Wednesday Jan 11 #

12 PM

Running (Treadmill) 1:00:00 [2] 6.0 mi (10:00 / mi)
shoes: Hoka Stinson Evo

1 PM

Strength (Core) 20:00 [3]

Myotatic crunch with 7.5 lbs. weight was good
Cat vomit
Front plank 2 min
Side planks 75 sec
Push up
Triceps pull down
Bicep curls
7 PM

XC skiing (classic) (Lesson ) 54:00 [2] 7.22 km (7:29 / km) +40m 7:17 / km
shoes: Rossi X-ium

(Ski bases were stone ground and hotboxed prior to this session, at 123.5 km this year since last wax.)

Signed up for 10 weekly lessons with Canmore Nordic, held at the Nordic Centre. 5 weeks of classic and 5 weeks of skate.

Got some pointers, some that I have heard before and some that gave me another chance to see if I could get something to click. A couple of things worked.

I know there are a lot of people on this site who know about xc technique, so feel free to chime in on any of this. Some of the tips didn't match some of the latest techniques I have been told at super camp, but some of them helped me.

Classic ski tips from lesson 1:

Eyes move side to side from one track to the other, torso moves as one from the hips up, this shifts laterally, no side bend and not just the head.
Look about two meters ahead, in one track and then the other.

By being able to glide long on one foot, it shows you have committed the weight to the foot properly. If you hear slapping, you aren't committing the weight to the one foot.

Drive the next foot forward. This really felt like it increased my speed.

Elbows keep some bend but I need to reach my arms forward further. Also make sure I let the pole go all the way back and let go.

Be ready to pull as soon as you pole pant or before, but don't let this Increase your cadence. Also don't place the pole so vertically. Keep it angled back so that pull is useful right away. Otherwise you have to wait until you get ahead of your pole plant before you can pull on it.

Don't oscillate up and down with each stride. This is wasted energy. Rising up was causing me to lift my arm up and plant my pole too vertically. Instead the upper torso stays down and doesn't move, except for the side to side weight shift. Just reach forward, not up.

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