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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kensr

In the 7 days ending Mar 21:

activity # timemileskm+mload
  X-C Skiing5 3:33:07 26.29(8:06) 42.31(5:02) 275800.3
  Strength2 2:18:132c369.6
  Road Running1 58:56 4.42(13:20) 7.11(8:17) 82176.8
  Total8 6:50:16 30.71 49.42 3572c1346.7
averages - weight:164lbs

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Sunday Mar 21 #

9 AM

X-C Skiing (Woodstock XC) 1:39:02 [4] 23.35 km (4:14 / km) +94m 4:09 / km
ahr:115 max:155

Fast morning snow. First time the Star powder and buff-on have really worked for me. Temps ran from around freezing to well above. Ultimately got slowed by loose slush towards the end. Great spring skiing. Two more days of grooming for them and that's it!
4 PM

Note

Finished biathlon target and moving it to range. Reset is installed, but mechanism for switching from Standing to Prone still needs to be detailed.

Saturday Mar 20 #

12 PM

X-C Skiing warm up/down 25:00 [2] 3.2 km (7:49 / km) +21m 7:34 / km
ahr:97 max:146 weight:164lbs

Easy ski.
1 PM

X-C Skiing race (Craftsbury) 24:54 [4] 5.2 km (4:47 / km) +76m 4:28 / km
ahr:111 max:166

Biathlon relay race, partnered with Sabra. Skied 2nd and 4th legs. Shooting shaky with extra hand loads for misses and short penalty loops beyond that. Second prone was okay with one penalty, but others had multiple loops.
P-3/S-4/P-1/S-3
Ten min total for shooting including hand loads. Skiing was a lot of work pushing thru slush on a sunny spring day!

Thursday Mar 18 #

11 AM

Road Running hills 58:56 [3] 4.42 mi (13:20 / mi) +82m 12:37 / mi
ahr:151 max:175

Had 2nd shot yesterday and expected to be sick today, but woke up feeling fine. French toast with new batch of Maple Magic and off for a run.
Therapist said I should start the running season with some short intervals to pick up speed, so a little of that. Trail had frozen snow for first and last quarter mile of run, but rest was clear. Did 4 hill intervals up into the state park. All done before the rain (yuck) started. In the 30's and might change over to a little snow.

Wednesday Mar 17 #

8 AM

Strength (PT) 45:00 [2]
1c

Evaluation after 10 sessions on the hip. Better flexibility and stability, strength, too. Did some adduction against wall wgts and R was good for 20# and easy at 15#. L side, however, failed at 15# and was a struggle at 10#. Braced, the L side was fine. So it's the reaction force and balance on the R leg that causes the problems there.
12 PM

X-C Skiing 32:53 [3] 5.36 km (6:08 / km) +49m 5:52 / km
ahr:106 max:131

Groomed up the corn and skied just as it started to soften and drag. Also took the groomer up the hill, but that will take many more passes for skiing. Will see whether we get rain tomorrow.

Tuesday Mar 16 #

5 PM

X-C Skiing 31:18 [3] 5.2 km (6:01 / km) +34m 5:50 / km
ahr:104 max:141

A little grooming scratched the icy places, but not enough to be good.

Monday Mar 15 #

1 PM

Strength (Trainer) 1:33:13 [3]
ahr:83 max:139 1c

Warm up on bike, stretches
Jump rope, balance, plyos -- lot of jumps
Wgted step downs, squats, step thru, monster walk, long lunges
Pull ups 10

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