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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kensr

In the 7 days ending Feb 7:

activity # timemileskm+mload
  X-C Skiing7 9:19:11 46.92(11:55) 75.51(7:24) 11241777.4
  Strength6 3:00:583c413.9
  Road Running1 53:42 4.17(12:53) 6.71(8:00) 62161.1
  Stretching4 40:00
  Total15 13:53:51 51.09 82.22 11873c2352.4
  [1-5]14 12:57:51
averages - weight:165lbs

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MoTuWeThFrSaSu

Sunday Feb 7 #

11 AM

X-C Skiing warm up/down (Craftsbury) 34:07 [3] 5.39 km (6:20 / km) +87m 5:51 / km
ahr:113 max:150

Good snow, mid-20's, wax okay.
12 PM

X-C Skiing 19:00 [2] 3.14 km (6:03 / km) +3m 6:02 / km
ahr:97 max:147

Zero on paper and targets.

X-C Skiing race 54:15 intensity: (6:00 @0) + (48:15 @4) 10.36 km (5:14 / km) +123m 4:56 / km
ahr:115 max:150

Biathlon individual race. Better shooting than last week, but had trouble with one bout of prone. Better results standing when I shot faster.
2/3/5/1 -- 1.35/1.38/1.41/1.04

X-C Skiing warm up/down 8:30 [2] 1.48 km (5:44 / km)
ahr:93 max:128

9 PM

Strength 26:38 intensity: (10:00 @0) + (16:38 @2)

Stretching, then leg exercises.

Saturday Feb 6 #

10 AM

X-C Skiing (Kingdom Valley) 1:37:12 [3] 10.11 km (9:37 / km) +233m 8:37 / km
ahr:103 max:152

Good morning tour. Snow deck colder than wax, tended to be slow except for descent from Summit trail. Face planted at bottom where trail turned and I didn't. About 2' of snow pack up higher, treacherous to venture onto ungroomed edges.
2 PM

Strength 3:00 [1]

Forward step downs. 3 sets x 10 each leg. Easy on L and almost there on R.

Friday Feb 5 #

6 AM

Road Running 53:42 [3] 4.17 mi (12:53 / mi) +62m 12:18 / mi
ahr:130 max:151

Dam run from Joe's with an excursion down the snowmobile trail to check the surface. Solid for running but would go better with knobby o-shoes.

Stretching 10:00 [0]

Basic stretches plus forward step downs and single leg balance drills. Boy, R leg is wimpy.
3 PM

X-C Skiing (Kingdom Valley) 49:00 [3] 5.31 km (9:14 / km) +86m 8:32 / km
ahr:102 max:151

Fresh 1" during the day, groomed and skied on warm snow with temps well in the 30's. Wax okay, deck was a little soft, but had fun exploring the side trails.

Thursday Feb 4 #

11 AM

X-C Skiing (Grafton Ponds) 1:47:22 [3] 12.05 km (8:54 / km) +261m 8:02 / km
ahr:103 max:150

Nice conditions, softly packed powder, kind of slow with fresh crystals. Work going up Bear Hill, but worth it coming down.
5 PM

Stretching 10:30 [0]

Strength 27:20 [2]
1c

Strength after stretching. Joanna has added more hip exercises in addition to leg weights. Step downs, single leg balance, skater hops, monster walks.

Wednesday Feb 3 #

8 AM

Strength (PT) 42:00 [2]
1c

PT with Joanna at Mt Ascutney. Warm up on bike, then single leg hops, side hops over low hurdle, skaters over hurdle, step drops, trampoline. Much more power oriented than before, very good.
Scheduled out thru March, nice because I need it.
2 PM

X-C Skiing (Kingdom Valley) 1:30:48 [3] 10.07 km (9:01 / km) +164m 8:20 / km
ahr:101 max:142

Groomed trails a second time, but still quite soft. Tilted the snowmobile twice off into the ditch and had to winch it out one time.
Temp high 20's, snow silky smooth with Star Med block fleeced on. Great skiing. Will keep widening the grooming paths, some of the climbs are still too narrow to skate.
8 PM

Stretching 10:30 [0]

Tuesday Feb 2 #

9 AM

Note

!0" nice snow overnight, still coming down in very fine crystals. Did a snowmobile grooming with the narrow 4' Tiddtech and made a first pass throughout. Started to bottom out the snowmobile on deeper snow up top and had to fight to stay upright. Next time up will be with the Bombi.

Total snowpack on the ground is now 26".

Monday Feb 1 #

10 AM

X-C Skiing tempo (Woodstock XC) 1:38:57 intensity: (50:19 @3) + (48:38 @4) 17.59 km (5:38 / km) +168m 5:22 / km
ahr:109 max:144 weight:165lbs

Fine corduroy conditions on most trails. Did a 10 k tempo workout on the golf course. Then headed up the hillside to Trail of Fallen Women which had just been groomed. Really nice conditions on a steep trail.
2 PM

Strength (Trainer) 1:15:00 [3]
ahr:83 max:110 1c

Right after the morning ski.
More jumps -- long jumps over hurdles, bosu ball to bosu ball, up onto pad w/one foot landing.
Lifts -- squats and RDLs w/150#. Pull downs, rows, planks on large ball, leg ups, hip bridges with ballbell on gut.
7 PM

Stretching 9:00 [0]

Strength 7:00 [2]

Leg lifts with wgts, monster walk

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