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Training Log Archive: tommig

In the 7 days ending Jan 2, 2020:

activity	#	time	miles		km		+m
Nordic Ski - Skating Style	12	6:33:46	29.46	(4.5/h)	47.41	(7.2/h)	660
Nordic Ski - Classic Style	6	4:11:31	14.15	(3.4/h)	22.77	(5.4/h)	507
Biathlon	1	1:00:00	0.62	(1:36:34)	1.0	(1:00:00)
Total	19	11:45:17	44.23	(15:57)	71.18	(9:55)	1167
[1-5]	5	1:40:00

2:53

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Thursday Jan 2, 2020 #

9 AM

Nordic Ski - Skating Style 11:10 [0] 1.45 km (7.8 kph) +8m

Warm up before lessons

11 AM

Biathlon (Lesson with felix) 1:00:00 [3] ***** 1.0 km (1:00:00 / km)

Oh my god so much fun.

Some ski drills first, crossing ski tip over other ski in skate stride to lengthen glide, stand tall.

3 rounds shooting prone at 11.5cm targets, 2 rounds with support, 1 without. Missed 1.

Ski 2 loops of stadium hard, then settle down to shoot prone 5/5, another 2 loops of stadium pushung harder then prone shoot 5/5 again. Hard to control breathing and gun.

Finally a go at shooting standing. No control of barrel, not sure what i hit, i know it wasnt the targets though!!!

Definitely amazing fun :) usa team training 50m away and saw Dorothy Wierer in car park :)

12 PM

Nordic Ski - Skating Style 20:00 [3] 2.78 km (8.3 kph) +65m

Round to lunch

Nordic Ski - Skating Style 11:13 [0] 1.15 km (6.2 kph) +9m

2 PM

Nordic Ski - Skating Style 1:10:37 [0] 11.49 km (9.8 kph) +235m

Good long session round many of the trails on my own, met Sara a couple of times on course. Lots of climb, felt much stronger and technically better. Tried the long field climb to see how bad it is so it makes more sense when watching biathlon world championship in February.... It was heart crushingly steep and long!!

Finally starting to feel like more acclimatized to the altitude, at 1695 above sea level I suppose it must make some difference?

C • Antholz weather? 2

Wednesday Jan 1, 2020 #

10 AM

Nordic Ski - Skating Style 12:49 [0] 0.75 km (3.5 kph) +24m

Warm up and drills with sara

11 AM

Nordic Ski - Skating Style 15:33 [0] 2.25 km (8.7 kph) +27m

Attempt to do 1.87 loop as fast as possible with sara doing 1.5. Managed in 9 mins so no faster than previously but felt so much more in control. Sara 1.5 in 10.5 mins. I think both distracted by seeing Kaisa Mäkäräinen both out skiing (wow that woman can ski) and in the range. :) :) :) :) :)

Very pleased with Sara’s progress, looking loads more confident and in control, her lesson yesterday clearly helped, step change difference from february. She went out for more when i came in to watch tour de ski and warm fingers up which were weirdly frozen.

1 PM

Nordic Ski - Skating Style 16:22 [0] 2.36 km (8.7 kph) +27m

2.5km loop to lunch!

3 PM

Nordic Ski - Skating Style 50:10 [0] 5.43 km (6.5 kph) +92m

4km red loop with Sara. Pleased with own progress, was mostly better on hills than earlier, kept less ragged, switched from left sided to right sided and back again. Waited on hill tops for sara, but didnt have to wait too long :) finished with a poleless climbing drill to remind myself to use legs more.....

Tuesday Dec 31, 2019 #

11 AM

Nordic Ski - Skating Style 37:57 [0] 5.48 km (8.7 kph) +66m

Some warm up loops mostly of 1.87 and 2.5 trails

1 PM

Nordic Ski - Skating Style 12:09 [0] 1.45 km (7.2 kph) +6m

Warm up before lesson

Nordic Ski - Skating Style (Coaching with gerhard) 1:09:09 [0] 5.34 km (4.6 kph) +45m

Really useful coaching session in German, managed to understand very well. Started with drills in stadium, must use legs moreand glide on flatter ski. Poleless drills, drilling to keep body orientedto gliding ski. Went through three basic techniques for climbing, for gentle hills and for flat long fast sections. Off into trails, reminded to climb also on right side as more technically better even if not natural side. Very useful drill climbing without poles. Surprised how well i managed. Reminder on breathing. Exhale when poleing badically. Immediately made climbing easier and more rythmic. Gerhard pushed me to climb in wassberg or eins-eins as much as possible. Back to stadium for more drills, drilling one armed poleing, drill to get used to switching between three gears. Poleless to make big cross with arms remembering body orientation, glideing, not rushing. Finally some turning tecnique, polling in direction of outer ski.... going in s-shape. Super useful session, hopefully some will stick||

3 PM

Nordic Ski - Skating Style 10:00 [3] 1.4 km (8.4 kph)

Drift back to hotel via office to book 1hr biathlon session.... :)

Monday Dec 30, 2019 #

10 AM

Nordic Ski - Classic Style (Anterselva talloipe) 1:40:35 [0] 7.85 km (4.7 kph) +279m

Quite steep descent, less enjoyable once tracks not groomed, then lng climb back up valley trail.

1 PM

Nordic Ski - Skating Style 5:00 [3] 0.8 km (9.6 kph)

Back to hoel having switched skis to skating

3 PM

Nordic Ski - Skating Style 51:37 [0] 5.3 km (6.2 kph) +56m

Skating round trails tried to do 1.87km loop as fast as possible, just under 9 mins and felt scrappy, out of breath, style raggeddy. Then picked up sara and we did the 1.5km loop and some loops in biathlon ctr.

Sunday Dec 29, 2019 #

10 AM

Nordic Ski - Classic Style 1:21:56 [0] 6.47 km (4.7 kph) +80m

Morning exploration of trails at biathlon centre with Sara. USA team out training, stopped to watch some shooting drills in the range... :) :) beautiful mountains and gorgeous scenery, weather perfect!

12 PM

Nordic Ski - Classic Style (Anterselva) 21:44 [0] 2.76 km (7.6 kph) +47m

More trails from lunch

1 PM

Note

Quick go at shooting with biathlon rifles. 5/5 prone with support 4/5 supporting rifle weight myself. I believe we were shooting at the larger competition standing shoot targets, 11.5cm at 50m. Loads of fun!

2 PM

Nordic Ski - Classic Style (Anterselva) 32:49 [0] 3.71 km (6.8 kph) +89m

Post shooting round 4km trail to bar for drink. Nearly got snow cannon in face!

3 PM

Nordic Ski - Classic Style 9:27 [0] 1.17 km (7.4 kph) +12m

Back to hotel

Saturday Dec 28, 2019 #

5 PM

Nordic Ski - Classic Style 5:00 [3] 0.8 km (9.6 kph)

Pick up skis, biathlon ctr to hotel.

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