Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rhombus

In the 7 days ending Feb 2:

activity # timemileskm+m
  Ski Orienteering1 1:24:08 11.41(7:22) 18.36(4:35) 130
  Skate Nordic Skiing2 52:26 8.23(6:22) 13.24(3:58) 110
  Triathlon1 52:07 10.42(5:00) 16.76(3:07) 48
  Strength1 50:15
  Running1 46:00 5.23(8:48) 8.42(5:28) 40
  Skating1 20:35 3.73(10.9/h) 6.0(17.5/h)
  Muscle Care1 20:01
  Cycling1 5:12
  Total5 5:30:44 39.01 62.79 327
  [1-5]5 4:38:01

«»
1:33
0:00
» now
MoTuWeThFrSaSu

Sunday Feb 2 #

10 AM

Skate Nordic Skiing warm up/down 9:14 intensity: (1:18 @1) + (4:27 @2) + (3:29 @3) 1.58 km (5:50 / km) +17m 5:32 / km
ahr:134 max:157 shoes: Fischer RCS Skate (Green)

Ski Orienteering race (Long advanced) 1:24:08 intensity: (8:41 @1) + (25:17 @2) + (40:49 @3) + (9:01 @4) + (20 @5) ** 18.36 km (4:35 / km) +130m 4:26 / km
ahr:142 max:182 shoes: Fischer RCS Skate (Green)

Felt pretty good on the skis today, but had to take them off a lot for the road crossings and by binding were getting all clogged up. Eric is a cheater!!!

Saturday Feb 1 #

7 AM

Skating warm up/down 20:35 intensity: (13:37 @0) + (6:57 @1) + (1 @2) 6.0 km (17.5 kph)
ahr:98 max:120 shoes: Nordic Blades

Triathlon race (Winter) 52:07 intensity: (8:07 @0) + (5:53 @1) + (1:59 @2) + (2:59 @3) + (18:43 @4) + (14:26 @5) 16.76 km (3:07 / km) +48m 3:04 / km
ahr:151 max:191

Okay this was a lot harder than last year... First off I almost missed the start hehe, I was warming up then next thing I know it's 7:58 so I had to rip off my warm ups and line up frantically.

The skate was 3 loops of Dow's Lake + part way to Heartwell Locks. It was annoying with all the turns, difficult to get a good flow going and I kept getting jumbled to the back at the turns. But I managed to stay in the lead pack until the first transition.

T1 I don't know how some of these other people are so fast at it, I was about 90 seconds but there were others who had a 30 second lead on me already starting the run.

No matter, I started to chase them down just like I did last year. Passed most people on the way out to Seneca and a couple more after the turn around. By the time I got back to Dow's Lake I was 3rd or 4th with Dave MacMahon about 100m ahead. I was working really hard on the run, I knew this was where I had to do a lot of the work because Dave is a stronger skier than I. Managed to catch him right as we entered the Terry Fox Facility.

Our T zones were literally right beside each other which was kinda funny. he was struggling with his boots so I got maybe a 30 second lead starting the ski.

Starting the ski was absolutely brutal. With a combination of the hard run portion and me not doing much ski training at all this year, my balance was way off so I was struggling to get good flow again. Saw the kid (Xander) who was in first so I did my best to hunt him down, but Dave had the same idea for me. We all caught each other at the beginning of the second and last loop. I managed to keep Xander off but Dave had a better groove going on and pulled away from me. No way I could have caught him in the state I was in at that point.

Finished in 2nd by about 12 seconds. Next year I definitely need to do more ski training and also add more intensity workouts early in the season.

Results

Thursday Jan 30 #

5 PM

Skate Nordic Skiing 43:12 intensity: (2:00 @0) + (3:50 @1) + (13:21 @2) + (22:32 @3) + (1:29 @4) 11.66 km (3:42 / km) +93m 3:34 / km
ahr:138 max:168 shoes: Fischer RCS Skate (Green)

Just making sure I still know how to do this before the triathlon

Wednesday Jan 29 #

Note

Won orienteering athlete of the year at the Ottawa Spirts Awards tonight so that’s pretty cool
7 AM

Running (Snow) 46:00 intensity: (6 @0) + (22 @1) + (4:31 @2) + (18:07 @3) + (22:54 @4) 8.42 km (5:28 / km) +40m 5:20 / km
ahr:154 max:178 shoes: Icebug Zeal OLX

A cute black lab came up to me :3

Monday Jan 27 #

8 AM

Cycling warm up/down (Stationary) 5:12 intensity: (5:08 @1) + (4 @2)
ahr:110 max:120

Strength (Lower body) 50:15 intensity: (11:15 @0) + (28:10 @1) + (10:50 @2)
ahr:109 max:138

Bosu ball squat
Bosu ball step up
Barbell squat
Straight leg deadlift
Single leg press
Kettlebell swing

Muscle Care warm up/down (Rolling) 10:01 intensity: (9:08 @0) + (53 @1)
ahr:89 max:105

Muscle Care warm up/down (Static stretching) 10:00 intensity: (8:30 @0) + (1:30 @1)
ahr:90 max:109

« Earlier | Later »