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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ahall

In the 7 days ending Feb 23:

activity # timemileskm+m
  Skiing (Cross country)5 5:32:35 47.85(6:57) 77.01(4:19) 1205
  Paddling machine1 1:00:00
  Run/Hike1 50:00 5.25(9:31) 8.45(5:55)
  Cycling1 46:00
  Other1 45:00
  PT1 15:00
  Stretching2 15:00
  Total9 9:23:35 53.1 85.46 1205
  [1-5]9 9:08:35

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Saturday Feb 23 #

10 AM

Skiing (Cross country) (Skate) 1:19:30 [3] 12.0 mi (6:38 / mi) +305m 6:08 / mi
ahr:139 max:170

Waterville with Dave and, by chance, John Kinney.

Up Swans Way, up round Wicked Easy and Moose Run, back down to Lower Osceola and then a lap round John Deere. Livermore and Lower Snows. Great conditions
12 PM

Skiing (Cross country) (Skate) 50:30 [3] 7.1 mi (7:07 / mi) +270m 6:22 / mi
ahr:148 max:169

Waterville, skating again after an aborted attempt to Classic - my hips just didn't like it. Round all the trails on the South End, except Upper Criterion which was closed. Feeling a little tired on some of the ups

Thursday Feb 21 #

7 PM

Run/Hike 50:00 [3] 5.25 mi (9:31 / mi)
ahr:131 max:169 shoes: Brooks gts 16

10 mins walk, 35 mins run, 5 mins walk. Slippery in places. Running at about 8 min miles

Stretching 5:00 [0]

Legs, hips

Wednesday Feb 20 #

6 PM

Paddling machine 1:00:00 [3]
ahr:123 max:148

15 mins warm up 10x 2 mins on, 1 min off, 15 mins warm down. Tricky to go hard on the paddling machine, as the rewind on the flywheel doesnt keep up with my stroke recovery

Stretching 10:00 [0]

Hip flexors, quads, itb, lower back, calves

Tuesday Feb 19 #

7 PM

Cycling (Exercise bike) 46:00 [2]
ahr:124 max:146

"Random " program on the bike I was using

PT 15:00 [1]

4x monster walks and sideways walks with purple band
3x15 mini lunges and sideways lunges ES, with 10lb.weight
3x15 sideways step ups onto foam block, 3x15 step ups with high opp leg lift ES onto foam block

Monday Feb 18 #

1 PM

Other (Shovelling) 45:00 [1]

Luckily relatively light snow.....
5 PM

Skiing (Cross country) (Skate) 1:01:25 [3] 9.9 mi (6:12 / mi)
ahr:134 max:164

Round and round the gerbil loop. At least it had real snow on it, which was nice, and it wasnt a frozen mess either!

Sunday Feb 17 #

10 AM

Skiing (Cross country) (Skate) 1:15:45 [3] 10.3 mi (7:21 / mi) +350m 6:39 / mi
ahr:139 max:165

Skiing at Woodstock, on the mt peg trail system. Nice trails with good grooming, only spoiled by the fat bike tracks later in the ski that made things tricky. Was much more cautious after hitting a frozen rut that almost took me out.
1 PM

Skiing (Cross country) (Skate) 1:05:25 [3] 8.55 mi (7:39 / mi) +280m 6:57 / mi
ahr:133 max:163

Woodstock on the mt tom trail system. No fat bikes on the section, but there were multi use trails with hikers on them. There were also ski only trails, which people had been hiking on. Footsteps are much more forgiving than ruts from bikes

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