Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kensr

In the 7 days ending Apr 23, 2018:

	activity	#	time	miles		km		+m	load
	Skate Ski	3	4:28:02	28.04		45.13		487	804.0
	O - competition	3	3:00:09	9.1	(19:48)	14.65	(12:18)	494	662.4
	Strength	3	2:15:00						405.0
	Track workout	2	1:41:55	8.07	(12:38)	12.99	(7:51)	41	272.7
	Stretching	6	43:00
	Road Running	1	40:34	2.66	(15:15)	4.28	(9:29)	50	81.1
	Hiking	1	21:41	0.82	(26:26)	1.32	(16:26)	44	21.7
	Trail Running	1	11:02	0.72	(15:19)	1.16	(9:31)	34	22.1
	Total	15	13:21:23	49.41		79.52		1150	2269.0
	[1-5]	12	12:38:22
averages - weight:164lbs

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Monday Apr 23, 2018 #

8 AM

Skate Ski (Prospect ) 2:12:00 [3] 24.22 km (5:27 / km)

Early trip down to catch the morning conditions. Pistenbully groomed overnight, even up the left side to the summit. Loops on lower trails and then up to the top. Done by the time the surface started to soften under the hot spring sun.

Just like Truckee skiing (if they had any ... ).

C • Ooo burn. 3

Skate Ski 1 [0] +462m

gps track

6 PM

Stretching 10:00 [0]

Strength (Exercise class) 50:00 [3]

Machines and wgts. Ski erg, rower. Body wgt core.
10 pullups

Sunday Apr 22, 2018 #

7 AM

Stretching 6:00 [0]

Trail Running warm up/down 11:02 [2] 0.72 mi (15:19 / mi) +34m 13:23 / mi
ahr:141 max:181

9 AM

O - competition race (West Point) 57:35 [4] 5.01 km (11:30 / km) +143m 10:04 / km
ahr:154 max:180

At Lake Welch, Brown. Checked a boulder by the marsh on #1, 30 sec; to wrong hill on #2, lost 1 min. Just slipped by the small rock face on #4, 15m above it, lost lots of time here. Finally ran to #5 and came back to 4, 6-1/2 min gone. Rest were okay, including a hard run on the long leg to #9, although line drifted to the L.

Road Running 40:34 [2] 2.66 mi (15:15 / mi) +50m 14:25 / mi
ahr:118 max:151

Afterwards, an easy run around Lake Welch.

Day 2 - Lake Welch - Brown - Splits

Saturday Apr 21, 2018 #

Event: West Point 39th National Meet

7 AM

Stretching 6:00 [0]

10 AM

O - competition race (West Point) 1:04:21 [4] 5.49 km (11:44 / km) +153m 10:17 / km

Not a great race at WPt. Rushed to #1 without thinking it was a bump in the middle of rhododendron and had to loop around in the search mode for 10 min on a 4 min control. Another lapse on 3 before I settled down and thought my way into the control. By then the damage was done and I was out of it.

Need to remember that the rhododendron washes out fine details. And plan better for when I get to the circle.

Day 1 - Lake Frederick - Brown - Splits

Friday Apr 20, 2018 #

9 AM

Track workout intervals 34:55 3.09 mi (11:18 / mi)

Cold and windy. But felt okay.
2 x 400
4 x 200
Moderate pace.

1 PM

Skate Ski (Prospect ) 1:38:00 [3] 13.86 km (7:04 / km)

On my way to West Point, only 15 min side trip, so stopped at Prospect to ski. They got 3-5” new snow last night on a deep base. Excellent cover on all the trails. Packed to a solid deck. Temp warm mid 30’s and slow. Will be lots of fun as it consolidates. Likely back next week for some more.

Thursday Apr 19, 2018 #

6 AM

Stretching 10:00 [0]

Strength (Exercise class) 40:00 [3]
weight:164lbs

Body wgt exercises, then machines. 2 sets 15 reps on 6 machines, lighter wgts with West Point coming this weekend.
10 pullups, balance

Wednesday Apr 18, 2018 #

6 AM

Stretching 6:00 [0]

7 AM

Skate Ski 38:01 [3] 7.05 km (5:24 / km) +25m 5:18 / km

Back below freezing; slush from Monday froze up. A little grooming and then some laps around the fields.
Maybe a road trip Friday and a stop at Prospect on my way to West Point.

10 AM

Track workout intervals 1:07:00 4.98 mi (13:27 / mi) +41m 13:07 / mi

On the rail trail, since keep out signs were posted at the track. Did a series of 9 x 200 m, approximate distance off garmin.

Tuesday Apr 17, 2018 #

7 AM

Stretching 5:00 [0]

9 AM

Strength (Exercise class) 45:00 [3]

5 PM

O - competition (Norwottuck) 58:13 [3] 4.15 km (14:01 / km) +198m 11:20 / km

Training course set up by Steve. Good course, getting compass work back in shape.

Hiking 21:41 [1] 0.82 mi (26:26 / mi) +44m 22:40 / mi

Jogging out to pick up a few controls. Then nice Mexican dinner with Steve, Phil and Adam.

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