Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ebone

In the 7 days ending Feb 4, 2007:

activity

time

miles

X-C Skiing

8:21:42

54.01

(9:17)

86.92

(5:46)

1887

66c

Running - Road / Track

3:22:49

26.11

(7:46)

42.02

(4:50)

525

Strength / Weights

7:00

Total

11:51:31

80.12

128.94

2412

66c

averages - sleep:8

3:10

0:00

» now

Sunday Feb 4, 2007 #

X-C Skiing warm up/down (skating) 7:00 [2] 1.17 km (5:59 / km) +35m 5:12 / km
slept:7.8

Some warm-up skiing before U.S. Short Course Ski-O Champs at Tahoe XC area (aka Burton Creek).

X-C Skiing race (ski-O, skating) 1:08:23 [2] ** 12.0 km (5:42 / km) +165m 5:20 / km
ahr:144 max:163 12c

U.S. Short Course Ski-O Champs at Tahoe XC. I made several big mistakes (including going from control 5 to 10 to 11 before realizing I had short circuited the course) and felt tired on skis.

X-C Skiing (skating) 10:00 [2] 1.43 km (7:00 / km) +25m 6:26 / km
ahr:133 max:147

Testing WeGo towing on skis with Terry. Both the Standard and Race towline models worked well with a segment of cord to extend them to a comfortable distance.

Running - Road / Track (road) 36:00 [2] 4.5 mi (8:00 / mi) +105m 7:28 / mi
ahr:138 max:151 shoes: Brooks Cascadia (lime green!)

Ran from Tahoe XC down the hill to near the lake and back up. Some of the path I ran along had compact snow and ice, but it didn't impede me significantly. My legs felt pretty sluggish.

Running - Road / Track (road) 1:05:33 [2] 8.78 mi (7:28 / mi) +160m 7:04 / mi
ahr:137 shoes: Brooks Trance 5 - 1

Ran down to Bayshore, South to the Sheraton Hotel, and back home, including 6 x 50 strides (~30 sec. each, logged separately) w/ 2 minutes rest in between. I felt a bit stiff in the legs starting out, but then felt good once I warmed up. My legs tired toward the end, and the last 20 minutes or so felt tough, especially in my left quadriceps. I ran out in 32 minutes (including 5 of the 6 surges) and back (including up the hill) in 36.5.

Running - Road / Track intervals (road) 3:04 [4] 0.61 mi (5:02 / mi)
ahr:151 max:156 shoes: Brooks Trance 5 - 1

6 x 50-stride surges, at a fast-but comfortable pace, with 2 minutes rest between surges. I started the workout after 20:30 of warm-up running, and I had about 35 minutes of warm-down running afterward. The surges felt pretty good, although a bit tougher due to fatigue on the last couple.
Times: 30.5, 30.8, 30.4, 30.9, 30.9, 30.6

Blue - Splits

Saturday Feb 3, 2007 #

X-C Skiing warm up/down (skating) 11:00 [2] 2.2 km (5:00 / km) +17m 4:49 / km
ahr:129 max:147 slept:8.3

Warm-up skate skiing before U.S. Long Course Ski-O Champs at Tahoe Donner.

X-C Skiing race (ski-O, skating) 1:03:09 [2] * 13.5 km (4:41 / km) +230m 4:19 / km
ahr:151 15c

U.S. Long Course Ski-O Champs at Tahoe Donner. I pushed fairly hard and had a pretty good race, save for a few small poor route choices and trying to skate up the steepest part of the big climb leg instead of taking off my skis and running. Some of the run was hard, and I've logged that separately.

X-C Skiing race (ski-O, skating) 24:00 [3] * 4.0 km (6:00 / km) +210m 4:45 / km
ahr:165 max:169

Harder skiing during Long Course Ski-O Champs.

Friday Feb 2, 2007 #

Running - Road / Track (road) 25:12 [2] 3.37 mi (7:29 / mi) +60m 7:05 / mi
ahr:137 max:152 slept:8.6 shoes: Brooks Cascadia (lime green!)

Evening run to Royal Gorge and back, plus a few extra blocks down to the lake and back.

Thursday Feb 1, 2007 #

X-C Skiing warm up/down (skating) 24:00 [2] 4.0 km (6:00 / km) +35m 5:45 / km
slept:9.5

Practicing skate skiing before ski-O at Auburn Ski Club trails. I was a bit fawn-like at first, but I sort of got the hang of it after a while.

X-C Skiing (ski-O, skating) 1:23:50 [2] * 12.2 km (6:52 / km) +320m 6:04 / km
ahr:141 max:162 20c

Ski-O at Auburn Ski Club trails. The hilly terrain and complex trail network were challenging and fun, respectively. It was exhausting to skate for so long, with so many hills, and my form was pretty ragged by the end. I mistakenly went to control 11 before going to control 1 (the course layout on the small map was complicated) and took a few stupid bushwhacking routes, but otherwise I orienteered okay. Ken Walker, Sr. was kind enough to loan me his extra ski boots for this and the rest of the week's events.

Running - Road / Track (road) 36:09 [2] 4.38 mi (8:15 / mi) +75m 7:50 / mi
ahr:136 max:146 shoes: Brooks Cascadia (lime green!)

Ran easy in the vicinity of Boreal Ridge, then around the neighborhood at Serene Lakes.

Strength / Weights (body weight exercises) 7:00 [1]

A couple sets of crunches, push-ups and back raises.

Wednesday Jan 31, 2007 #

X-C Skiing (ski-O) 1:28:50 [2] * 16.0 km (5:33 / km) +300m 5:05 / km
ahr:150 max:161 7c slept:8.4 shoes: Merrel XC ski boots

Ski-O at Royal Gorge, towards Wilderness lodge area. I skied a bit better today, but it was still tough and slow, and I finished last place, about 60% behind the winner (Greg Walker, I think). Everyone told me I would be faster with skating gear, so I'll try some tomorrow. Some of the skiing was harder, around threshold intensity, and I've logged that separately.

X-C Skiing tempo (ski-O) 8:00 [3] 1.5 km (5:20 / km) +50m 4:34 / km
ahr:163 max:165 shoes: Merrel XC ski boots

Harder skiing during ski-O.

Running - Road / Track warm up/down (road) 34:00 [2] 3.81 mi (8:55 / mi) +110m 8:11 / mi
ahr:143 shoes: Brooks Cascadia (lime green!)

Ran from the Serene Lakes house w/ 6 x 50 strides fast in ~28 sec., starting a fast burst every 2 min. My legs felt sluggish to start with, then better toward the end of the run, after they were thoroughly warmed up. The fast running is logged separately.

Running - Road / Track intervals (road) 2:51 [5] 0.66 mi (4:19 / mi) +15m 4:02 / mi
ahr:157 max:164 shoes: Brooks Cascadia (lime green!)

6 x 50 strides fast. The first four were mildly downhill, and the last two were mildly uphill. Times: 27.7, 29.9, 27.6, 28.8, 28.3, 28.6

Tuesday Jan 30, 2007 #

X-C Skiing (ski-O) 1:47:30 [2] * 17.92 km (6:00 / km) +450m 5:20 / km
ahr:148 12c slept:7.8 shoes: Merrel XC ski boots

Ski score-O course at Royal Gorge. Mostly classical skiing, with my Trak waxless touring skis. It was tiring, with lots of climb and some slushy snow sections. Some of the skiing was around threshold intensity, and I've logged that separately.

X-C Skiing tempo (ski-O) 6:00 [3] * 1.0 km (6:00 / km) +50m 4:48 / km
ahr:164 max:166 shoes: Merrel XC ski boots

Harder skiing during ski score-O.

Monday Jan 29, 2007 #

Note
slept:5.9 (rest day)

Driving to the Sierra Ski-O Week, near Lake Tahoe. We picked up Kerie in Auburn, and Terry, Kerie and I stayed at the volunteer cabin (near Serene Lakes / Royal Gorge), which was lots of fun.

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