Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: randallxski

In the 7 days ending Feb 3, 2007:

activity

time

miles

+ft

Ski Orienteering

4:52:27

14.29

23.0

38 /

40c

95%

Skate Skiing

4:30:00

20.51

33.0

Snow Shoveling

40:00

Total

10:02:27

34.8

56.0

38 /

40c

95%

averages - weight:138.3lbs

3:15

0:00

» now

Saturday Feb 3, 2007 #

Event: CNYO Ski-Orienteering at Roscoe Conklin Park

Ski Orienteering (CNYO Ski-O @ Roscoe Conkl) 1:45:00 [3] ***
spiked:14/15c shoes: Salomon 9.1 Skate 1999?

Don't have the exact time yet.
11:30AM. 15-20 degrees with sun. Little to no trail grooming, perhaps because of fresh snow and wind. Ideal classic day, but wasn't aware of that until the 2nd or 3rd control.

Pushed hard, seeing that Mike was breaking trail and rarely took his skis off. I frequently ran, and made up a good amount of time that way. Finally saw Mike going into #9. Took a nasty spill leaving 9, but still managed to almost catch Mike by 12.

Lost my punch card when I took a major header down the fairway after control 12. It tried to get away once more before finally succeeding. I spent 10 minutes digging through to snow from another fall before finally giving up. I punched the clue sheet for the rest of the controls.

The falls have got to stop. It's time to slow down a bit to ensure safer traveling.

Skate Skiing (Mendon 10K loop) 1:30:00 [3] 15.0 km (6:00 / km)
shoes: Salomon 9.1 Skate 1999?

The conditions at Roscoe Conklin were bad enough that I didn't do another course. Instead, Eric and I went to Mendon on the way home and skied the 10K loop, plus some extra distance and some drills.

Blue - Splits

Friday Feb 2, 2007 #

Snow Shoveling (1") 10:00 [3]

Thursday Feb 1, 2007 #

Skate Skiing (Mendon 10K loop) 45:00 [3] 8.0 km (5:38 / km)
shoes: Salomon 9.1 Skate 1999?

Skied the southern 2/3 of the 10K look before heading off to another commitment. Trails were in great shape other than some excessive snowplowing on the downhills.

Wednesday Jan 31, 2007 #

Ski Orienteering (Mendon south meadow) 45:00 [3] ****
weight:139lbs shoes: Salomon 9.1 Skate 1999?

Set a course on the Russian Planernaya map and did some training with it.

C • Ski-O maps 7

Skate Skiing (Mt Pittsford intervals) 1:30:00 [3] 10.0 km (9:00 / km)
shoes: Salomon 9.1 Skate 1999?

Worked on technique during moderate intervals.

Snow Shoveling (1") 10:00 [3]

Tuesday Jan 30, 2007 #

Skate Skiing (Mendon north meadow) 45:00 [3]
weight:141lbs shoes: Salomon 9.1 Skate 1999?

5PM. 20 degrees. Sun setting and moon coming through the clouds.
Legs are still sore from the weekend. Went out to loosen up a little. Nobody showed for the 6PM workout. I wasn't up for too much more anyway.

Monday Jan 29, 2007 #

Snow Shoveling (5) 10:00 [3]

Note
weight:135lbs (rest day)

I heard Mendon got a few inches of powder, and that the groomer has been out. I planned on going there after work for a casual ski, but realized that I didn't have any tights in my bag. So I'm taking the night off. My legs are sore, and I was hoping some casual skiing would loosen them up. Perhaps tomorrow.

Sunday Jan 28, 2007 #

Event: CNYO Ski-Orienteering at Bear Swamp

Note

ESGQ: Biathlon @ Rochester Brooks Gun Club

Ski Orienteering race (CNYO Bear Swamp: Blue) 1:24:10 [4] *** 14.2 km (5:56 / km)
spiked:14/15c shoes: Salomon 9.1 Skate 1999?

Arrived early to ensure there was enough time for 2 courses.

After a brief consultation with the race organizer, I decided to scrape the summer wax off my classic skis and apply some kick wax. I'm not a big fan of classic skiing, but they probably would have saved me 15-20 minutes on yesterday's blue course. Glide was slow, and kick was weak. In retrospect, there were areas where I was thankful of the kick, and areas where I wish I had skating skis.

I had never seen the map before, and it was confusing around the start area. The start triangle overlapped 2 trails, making it unclear where they intersect the main trail. I lost a bit of time by going down the road rather than a trail that was a better route choice.

Results: http://cnyo.us.orienteering.org/2007/results/20070...

Ski Orienteering race (CNYO Bear Swamp: Green) 58:17 [3] *** 8.8 km (6:37 / km)
spiked:10/10c shoes: Salomon 9.1 Skate 1999?

After 15 minutes to eat, drink, and put on dry clothes, I went back out on the green course. I chose skating skis for this one, knowing that I'd get a good double-pole workout. All of the controls were the same, but some were in a different order.

I took the skis off for a few of the longer climbs. I took one spill that took a few minutes to get my skis off get untangled from the branches.

Blue - Splits

Green - Splits

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