Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MarkOus

In the 7 days ending Feb 5, 2017:

activity # timemileskm+ft
  Classic Ski4 4:03:29 33.7(8.3/h) 54.23(13.4/h)
  Skate Ski2 2:10:02 21.51(9.9/h) 34.61(16.0/h)
  Run2 37:42 4.69(8:03) 7.54(5:00)
  Dynamic Stretching1 5:00 0.19(26:49) 0.3(16:40)
  Total8 6:56:13 60.07(6:56) 96.68(4:18)

«»
2:07
0:00
» now
MoTuWeThFrSaSu

Saturday Feb 4, 2017 #

8 AM

Classic Ski warm up/down (and inbetween intervals) 1:29:28 [1] 15.31 km (10.3 kph)

Nice ski at Hyland before sections

Classic Ski intervals 16:10 [4] 5.31 km (19.7 kph)

4 x 4min L4
5 PM

Classic Ski warm up/down 5:20 [1] 1.25 km (14.1 kph)

Classic Ski intervals 3:34 [3] 1.3 km (21.9 kph)

2 short legs in age gap relay,

Friday Feb 3, 2017 #

Classic Ski 1:15:54 [1] 17.7 km (14.0 kph)

Thursday Feb 2, 2017 #

Skate Ski 1:12:43 [1] 18.76 km (15.5 kph)

Wednesday Feb 1, 2017 #

6 AM

Run (Morning run) 11:46 [1] 1.9 km (6:12 / km)
shoes: Solomon Speedcross 3

Dynamic Stretching 5:00 [1] 0.3 km (16:40 / km)

9 AM

Classic Ski warm up/down 26:58 [1] 6.05 km (13.5 kph)
ahr:158

Doesn't include a little kick testing

Pretty short and easy warm up. Did 2 L3ish intervals of about 2 min and some 45s sprints before changing and then did some pole sprints

Classic Ski race 14:54 [4] 5.0 km (20.1 kph)

10am race. Watch had it at more like 5.2k, but course was really fast.

Classic race went ok. Kick was eh, which made the hill (the only hard part) a little rough, but I still did pretty good.

Classic Ski warm up/down 11:11 [1] 2.31 km (12.4 kph)
ahr:144

5 55 5 and a little more
11 AM

Note

Lunch was pb and honey, two cliff bars, and 3 pack of fruit snacks for sugar
1 PM

Skate Ski warm up/down 26:28 [1] 6.59 km (14.9 kph)
ahr:164

Pretty easy warm up, with some sprints in last 10 min

Not sure why hr is always so high during warm ups, but it is

Skate Ski race 12:54 [4] 5.0 km (23.3 kph)
ahr:195 max:202

1:30 race
Skate race went a lot better, despite icy conditions. Felt like I had a lot left in me, but there was really not much to push on, especially towards finish

Skate Ski warm up/down 17:57 [1] 4.26 km (14.2 kph)
ahr:145

Probably should've done more cooldown considering how good I felt at end, but wanted to get out of way and watch other races
2 PM

Note

Also did a lot of jogging after cooldown while getting around course

Tuesday Jan 31, 2017 #

Run (DBR) 24:26 [1] 5.34 km (4:35 / km)
shoes: Solomon Speedcross 3

Run 1:30 [5] 0.3 km (5:00 / km)
shoes: Solomon Speedcross 3

3 accels

Monday Jan 30, 2017 #

Note
(rest day)

« Earlier | Later »