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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kensr

In the 7 days ending Jan 16, 2012:

activity # timemileskm+mload
  Skate Ski6 9:05:54 54.29(10:03) 87.38(6:15) 8471724.9
  Strength1 40:00120.0
  Total7 9:45:54 54.29 87.38 8471844.9

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Monday Jan 16, 2012 #

12 PM

Skate Ski (Great Glen ski-o Yellow) 27:17 [4] 5.45 km (5:01 / km) +81m 4:40 / km
shoes: Fischer RCS rock

Grabbed yellow map by mistake and was halfway around before I realized it.
Wrong turns going to #3 and looped around for 2 min loss. Rest pretty smooth.
C • The things we do... 2

Skate Ski (Red) 1:06:18 [4] 13.23 km (5:01 / km) +168m 4:43 / km

Then the red course. Lost time to #6, should have just cut across field and road. Also to #13, went around left via the lower trail, and it had some climb in there.

Skate Ski 23:36 [2] 2.26 km (10:27 / km) +33m 9:44 / km
shoes: Fischer RCS 2

Control pickup. Windy and getting cold.
Switched skis to other Fischers with CH4. Ran better than the pair with yesterday's Start Green I used for the ski-o. But these have good bottoms, so I'm glad I didn't run them over the rocks going into #11.

Skate Ski 19:05 [3] 3.62 km (5:16 / km) +63m 4:51 / km

Wind died down, went out for another loop.

Red - Splits

Yellow - Splits

Sunday Jan 15, 2012 #

11 AM

Skate Ski warm up/down 3:44 [2] 0.46 km (8:10 / km) +16m 6:57 / km

Out to warm up, except it was 5F and quickly got chilled. So back for another layer and ready to race.

Skate Ski race (Windblown ski-o) 1:01:00 [4] 8.31 km (7:21 / km) +146m 6:45 / km

Good courses set up by Aims. Trail cover enough to keep from dragging bottoms; certainly another 6" would be fine. Used Start Green and got excellent glide.

Did a longer course first, and then came back for a 2 loop sprint map. Ali cleaned up, and Jim, Alar and I were behind. Hard handling the punch paper in the wind and extra thick gloves.
C • Start Green 2
1 PM

Skate Ski 1:20:03 [3] 9.02 km (8:53 / km) +173m 8:06 / km

Lunch and then a tour around before picking up controls. Never did get any warmer. Wind was brisk in places and made it rough.

Saturday Jan 14, 2012 #

Note

Another couple inches. Bombi groomed entire network. Fields in prime condition for race skis. Need more cover in woods due to water bars and bumps, will use rock skis there. Groomed new trail cut and that should be fun.

For those out West still on roller skis, there's good snow all over VT. Ski-O tomorrow and Monday.
11 AM

Skate Ski (Kingdom Valley) 2:00:00 intensity: (1:00:00 @2) + (40:00 @3) + (20:00 @4) 21.18 km (5:40 / km) +143m 5:29 / km

Around the Fields on the Peltonens, then switched to Fischers because the blue wax was dragging. Had purple on the second set and they ran better. Snow in excellent shape.

Then a tour of the forest trails at much slower pace. Entire network skiable, but rough in places. Dirt was scuffed up when groomer went over waterbars, so glad I was on rock skis. Will have to replace waterbars with culverts if I intend to ski on thin conditions

Finally regroomed with the snowmobile just to dress things up.

Thursday Jan 12, 2012 #

5 PM

Skate Ski (Kingdom Valley) 1:38:23 [3] 15.77 km (6:14 / km) +23m 6:11 / km

6" real snow today! Groomed the fields for skating. Snow fresh and a little slow. Skiing 1.2 km/lap much more satisfying than a tenth of that.

Wednesday Jan 11, 2012 #

1 PM

Skate Ski (Front yard) 46:28 [3] 8.09 km (5:45 / km) +1m 5:44 / km

73-1/2 laps around the vegetable garden. Do we practice turns and transitions? Did as 1km sprints. Kind of fun, but really would like to get some more snow tonight.
C • Front Yard 1
C • 73-1/2 laps 3

Tuesday Jan 10, 2012 #

Strength 40:00 [3]

Core, arms, legs 3 x 30 reps
Pull ups 3 x 10
Side jumps 1 x 300

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