Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: randallxski

In the 7 days ending Jan 6, 2007:

activity

time

miles

+ft

Walking

8:30:00

Orienteering

2:27:20

6.3

10.14

30 /

30c

100%

Cycling

2:23:08

40.0

(3:35)

64.37

(2:13)

Skate Skiing

1:30:00

Roller Skiing

1:30:00

6.0

(15:00)

9.66

(9:19)

Running

58:32

4.5

7.24

Total

17:19:00

56.8

91.41

30 /

30c

100%

averages - sleep:7.5 weight:137.7lbs

10:03

0:00

» now

Saturday Jan 6, 2007 #

Event: ROC Ski-O at Harriet Hollister Park * canceled *

Orienteering (Powder Mill Red from 6/06) 1:05:28 [4] ***
spiked:15/15c slept:7.5 weight:138lbs shoes: Brooks Adrenaline GTS 5

9:30 AM. 55 degrees, windy, some sun early, then sprinkles. Wore shorts, short sleeve tech shirt, and a vest.

Ran the red course at Powder Mill from June 2006 (http://attackpoint.org/racesplits.jsp?raceid=2054). Very wet and slippery. I used old runnig shoes, but cleats or spikes would have bene very valuable.

I felt very sluggish on the hills, but tried to keep up a decent pace. I hesitated around each control area to ensure I was in the right place.

Ideally, if there were 1 or more other people out there, the first person could hang a streamer that the other(s) could use and take down.

C • Opposite directions!-) 13

Running (Powder Mill Park Perimete) 27:44 [3]
shoes: Brooks Adrenaline GTS 5

Kept the soggy shoes and muddy clothes on and ran the perimeter of the park on the road. It started sprinkling and the wind picked up quite a bit, to where retired Christmas trees were getting blown around.

Left knee was just a little sore during this run. I was thinking about wearing the ankle weights to the track meet this afternoon, but that may cause further damage.

Walking (with Ankle Weights) 8:30:00 [2]

Ankle weights for the afternoon and well into the night. For about 4.5 hours of that, I was raking the long jump and triple jump pit at a track meet.

ROC Powder Mills Park: Red - Splits

Friday Jan 5, 2007 #

Note
weight:137lbs (rest day)

Too wet to bike to work. Still raining when I got home. Still raining at 10PM.

I need a new bike seat. I can't find a replacement Waveflo seat anywhere. I'm still sore from yesterday, so I didn't want to sit on the bike in the basement tonight.

I forgot my ankle weights this morning. I had them out ready to go, but left them at home.

Thursday Jan 4, 2007 #

Cycling (Bike to work (mtn bike)) 1:13:50 [4] 20.0 mi (3:41 / mi)
weight:137lbs shoes: North Face Trail Shoes

Left around 7. Had the lights on for the first 20 or 30 minutes. Low 40s with slight head wind. Kept it in the 3-6 gearing most of the way from Schoen Place. Comfortably dressed with heavy tights, mid-poly and LS cycling shirt, Swix gloves, no hat. Toes were a little chilly.
17 min: Perinton Park
27: Basin
37: Schoen Place
47: something not quite as memorable....

Cycling (Home from work (mtn bike)) 1:09:18 [5] 20.0 mi (3:28 / mi)
shoes: North Face Trail Shoes

Left just before dark. Steady headwind most of the way, but kept the pedals turning.

Wednesday Jan 3, 2007 #

Roller Skiing (Cobb's Hill reservoir) 1:30:00 [3] 6.0 mi (15:00 / mi)
weight:139lbs shoes: Salomon 9.1 Skate 1999?

Intervals around the building and around the reservoir.
4 laps + 2 no poles + 1 V2
Poles slipped quite a bit, and couldn't be trusted. I think it's time for new tips.

Tuesday Jan 2, 2007 #

Note
weight:139lbs (rest day)

Taking a break today. My legs and knee are still from the weekend.

Monday Jan 1, 2007 #

Running (5 hills loop, with poles) 30:48 [3] 4.5 mi (6:51 / mi)
shoes: Brooks Adrenaline GTS 6

10AM. 52 degrees. Light rain.
A bit sore from the weekend excursions. Inner thighs were sore for the first mile. Took it easy to help loosen up. Ran with poles on the road. I padded the tips with a few layers of inner tube, but that wore through within 1.5 miles.
Times:
1: 8:24
2: 8:41
3: 8:17
4: 8:20
4.5: 4:05

Sunday Dec 31, 2006 #

Note

ESGQ: Ski-O @ Garnet Hill?

Orienteering race (EMPO Garnet Hill: Red) 1:21:52 [4] *** 10.14 km (8:04 / km)
spiked:15/15c weight:136lbs

Rough travel day: nearly 9 hours on the road, on top of 7 hours yesterday.

Surprisingly good conditions at Garnet Hill. The snow was in good shape in most areas.

No significant mistakes made, but a few too many pauses looking at the map or second-guessing and changing decisions that I'd already made. Towards the end, I had trouble finding where I was on the map due to the map congestion near the ski shop. See detailed comments here:
http://attackpoint.org/racesplits.jsp/race_2380

Skate Skiing (Garnet Hill post-race ski) 1:30:00 [3]

Red - Splits

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