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Attackpoint - performance and training tools for orienteering athletes

Training Log: X8A7

In the last 7 days:

activity # timemileskm+m
  Classic Ski2 5:39:00 37.39(9:04) 60.17(5:38)
  Bike Trainer3 1:30:00
  Exer-Genie2 1:00:00
  Roller Ski Poles Only1 43:00 6.4(6:43) 10.3(4:11)
  Roller Ski Classic1 8:00 0.9(8:53) 1.45(5:31)
  Total5 9:00:00 44.69 71.92
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Wednesday Jan 16 #

Roller Ski Poles Only 23:00 [1] 3.36 mi (6:51 / mi)

Warmup and recovery between intervals (5 to 5.5 min each).

Roller Ski Poles Only 20:00 [3] 3.04 mi (6:35 / mi)

Decided to save myself the 4 hours of driving and prep time and do a roller ski interval workout instead. 4x5 min. DP intervals, 15th, Glenmere, 17th, finishing a bit below the stop sign at the end of the street. HRM didn't work well, but it felt like level 3 on average, some was level 4 probably. Easy ski back to start was about the same amount of time. All were about the same length.

Roller Ski Classic 8:00 [1] 0.9 mi (8:53 / mi)

Cooldown, then the light was getting dim.

Bike Trainer 30:00 [1]
ahr:118

More Ruka 2017.

Tuesday Jan 15 #

Bike Trainer 30:00 [1]
ahr:110

As I had nothing left to watch, went back and watched (for the first time) Ruka sprints from 2017 (last season's opener).

Exer-Genie 30:00 [1]

More Ruka 2017.

Monday Jan 14 #

Bike Trainer 30:00 [1]
ahr:121

Dresden Team Sprints, I burned the rest of the TdS over the weekend but I just had to see who won, now I'm out of recent races.

Exer-Genie 30:00 [1]

Sunday Jan 13 #

Classic Ski 3:00:00 [1] 19.49 mi (9:14 / mi)
ahr:135 max:168

Tracks had been set at the Jack, so skiing was quite nice. Mid 20sF again. I was a bit sore and tired from yesterday and it took close to an hour to get everything working right. Skied out to Summit, 2 laps there, and then did two laps of each section working back to get the hardest skiing all done in the first 1.5 hours, then doubled up on the Lower UW-ridge area. There's so many hills, I did about 550 meters of climb in 31 km, it feels like constant hills, even on the relatively easy Lower UW-ridge area. Ate 11 cookies before ski, approximately 1430 calories, watch says I burned 1260 calories, I didn't get hungry. Saw BDB (aka "Big Doug Berling") with about 7 min left in my ski. We talked about making orienteering maps of course. Ski went well.

Saturday Jan 12 #

Classic Ski 1:59:00 [1] 12.03 mi (9:54 / mi)
ahr:139

Fresh snow at the Jack, temps in the mid 20's, so nice skiing. Too bad no tracks were set. Skied about a half hour, then did 4x10min intervals, then skied about 1:14 before I just started to die. It seemed like a good workout and my fitness seems good, but am I fast? Or fast enough?

Classic Ski 40:00 [4] 5.87 mi (6:49 / mi)
ahr:172 max:186

4x10 min intervals around upper UW, roundabout, phils, tie city, gobi, finishing somewhere around the end of gobi or back on phils after gobi. Went faster on each one and may even had one more in me, but didn't want to push for both mental and physical reasons. Paces were 7:07, 6:50, 46, 39. Easy ski back to the start was almost exactly 5min.

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