Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: randallxski

In the 7 days ending Feb 20, 2010:

activity

time

miles

+ft

Ski Orienteering

4:42:35

43.81

(6:27)

70.5

(4:00)

65 /

72c

90%

Skate Skiing

2:30:00

11.81

(12:42)

19.0

(7:54)

Orienteering

28:55

3.23

(8:57)

5.2

(5:34)

34 /

37c

91%

Stretching

25:00

Total

8:06:30

58.84

94.7

99 /

109c

90%

averages - weight:139lbs

3:09

0:00

» now

Saturday Feb 20, 2010 #

Ski Orienteering race (Empire State Games - Red) 1:16:00 [5] *** 16.0 km (4:45 / km)
spiked:14/15c shoes: Salomon Racing Skate 9

My best ever in the Empire State Games ski-o. Second to Adrian by about 4 minutes in a mostly clean race, only making one error that cost about 2 minutes. Comparing splits with Adrian, most splits were within a second or 2 until the error around control 6.

C • Congrats! 7

Skate Skiing warm up/down 1:00:00 [3] 5.0 km (12:00 / km)
shoes: Salomon Racing Skate 9

Red - Splits

Friday Feb 19, 2010 #

Stretching 15:00 [2]

Stretching and PT exercises

Thursday Feb 18, 2010 #

Stretching 10:00 [3]

Wednesday Feb 17, 2010 #

Note
weight:139lbs (injured) (rest day)

Hamstring needs rest, and I need time for work, laundry and repacking for ESGs this weekend

Tuesday Feb 16, 2010 #

Skate Skiing warm up/down (Grafton) 25:00 [3] 4.0 km (6:15 / km)
(injured) shoes: Salomon Racing Skate 9

Mixture of easy and hard to see if the pulled hamstring will let me compete

Ski Orienteering race (Grafton) 45:00 [4] *** 18.0 km (2:30 / km)
spiked:13/17c shoes: Salomon Racing Skate 9

Snow was very good in most places...a little gravel on some hills.

Fields and trail intersections didn't seem to be 100% accurate, resulting in some errors and extra punches.

Blue Grafton Middle Distance - Splits

Monday Feb 15, 2010 #

Event: Ski-o Team Fundraiser Sprint

Skate Skiing warm up/down (Kingdom Valley) 15:00 [3] 2.0 km (7:30 / km)
shoes: Salomon Racing Skate 9

Ski Orienteering (Kingdom Valley - Advanced) 21:47 [3] 3.5 km (6:13 / km)
spiked:21/23c shoes: Salomon Racing Skate 9

Icy and fast both on and off the trails, mixed with pine and rock. Mispunched one control with one with a similar number.

Had the opportunity to do it again, but chose to run instead and preserve the skis.

Orienteering race (Kingdom Valley - Short) 8:35 [4] *** 1.7 km (5:03 / km)
spiked:13/14c shoes: Brooks Adrenaline GTS 6

Ran the short course with running shoes and YakTrax.

Orienteering race (Kingdom Valley - Advanced) 20:20 [5] *** 3.5 km (5:49 / km)
spiked:21/23c (injured) shoes: Brooks Adrenaline GTS 6

Ran the long course with YakTrax. Missed 2 controls trying to take shortcuts and still ended up tying Alex's ski time.

Pulled a hamstring somewhere along the way. It's the same one I had trouble with last fall.

Short Sprint - Splits

Advanced Sprint - Splits

Sunday Feb 14, 2010 #

Skate Skiing warm up/down (Craftsbury) 50:00 [3] 8.0 km (6:15 / km)
shoes: Salomon Racing Skate 9

Multiple warm-ups as the start was delayed several times.

Ski Orienteering (Craftsbury) 2:19:48 [3] *** 33.0 km (4:14 / km)
spiked:17/17c shoes: Salomon Racing Skate 9

Cleanest snow so far this series with several inches that fell before and during the race. Felt strong the entire race despite the distance.

Made several mistakes that cost significant time, including the field at the south end of the map, and another field on the north end.

Blue Long Distance - Splits

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