Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Adrocopter

In the 30 days ending Nov 30, 2012:

activity	#	time	miles		km		+m
running	16	10:32:00	59.1	(10:42)	95.11	(6:39)	1650
backpacking	4	10:20:00	12.2	(50:49)	19.63	(31:35)	720	3c
skate skiing	7	7:57:40	55.51	(8:36)	89.33	(5:21)	1269
biking	10	7:38:00	77.0	(5:57)	123.92	(3:42)	1750
rollerskiing	4	5:16:00	43.0	(7:21)	69.2	(4:34)	498
foot-O	1	1:45:00	3.0	(35:00)	4.83	(21:45)	210
strength	5	1:20:39	5.82		9.37
classic skiing	1	35:00	4.0	(8:45)	6.44	(5:26)	80
backcountry skiing	1	25:00	1.3	(19:14)	2.09	(11:57)	115
Total	26	45:49:19	260.93		419.92		6292	3c
[1-5]	26	40:49:19

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Friday Nov 30, 2012 #

running warm up/down 16:00 [2] 1.6 mi (10:00 / mi) +5m 9:54 / mi

backcountry skiing hills 25:00 [4] 1.3 mi (19:14 / mi) +115m 15:05 / mi

Fast charge up the hill with medium weight pack and breaking trail.

backpacking hills 55:00 [3] 1.5 mi (36:40 / mi) +250m 24:09 / mi

Fast hike up through brushy, snowy, woods.
Some ermine and deer tracks down low. Fisher tracks
in the thick spruce at the summit.
Fast descent made my legs wobbly by the end.

Thursday Nov 29, 2012 #

skate skiing long 2:10:00 [3] 25.0 km (5:12 / km) +300m 4:54 / km

Craftsbury Outdoor Center had packed many of their trails,
So I tried to ski them all. I think I succeeded.
Skied everything once, with just a few repeats to make connections.
Snowing hard the whole time.
Had to sweep about 3 inches off the car when time ot go home.

Wednesday Nov 28, 2012 #

running hills 30:00 [3] 3.2 mi (9:22 / mi) +110m 8:28 / mi

strength 15:00 [2]

Arms and core

Tuesday Nov 27, 2012 #

backpacking hills 1:25:00 [1] 1.7 mi (50:00 / mi) +110m 41:38 / mi

Hiking uphill with a heavy pack was some muscle work, but at slow student pace.

skate skiing 1:05:00 [3] 10.0 km (6:30 / km) +160m 6:01 / km

Sunday Nov 25, 2012 #

skate skiing 45:00 [3] 8.0 mi (5:37 / mi) +180m 5:15 / mi

mixed free skiing with 4 laps just double pole
2 laps just legs

classic skiing (waxless) 35:00 [3] 4.0 mi (8:45 / mi) +80m 8:14 / mi

7 AM

running 35:00 [3] 3.5 mi (10:00 / mi) +110m 9:07 / mi

Saturday Nov 24, 2012 #

skate skiing race 17:40 [5] 7.5 km (2:21 / km) +110m 2:12 / km

Skate race, in above freezing snow.
The Peltonen's with the wet base and HF10
were very fast.
Maybe could have used more structure?
Won my age class.

skate skiing warm up/down 12:00 [3] 2.0 mi (6:00 / mi) +55m 5:32 / mi

biking hills 30:00 [2] 5.0 mi (6:00 / mi) +150m 5:29 / mi

Biked to the race carrying skis, poles and boots on/in my pack.

Thursday Nov 22, 2012 #

running long 55:00 [3] 5.5 mi (10:00 / mi) +120m 9:22 / mi

Wednesday Nov 21, 2012 #

running 51:00 [2] 5.0 mi (10:12 / mi) +80m 9:43 / mi

In Rhode Island for T-Day
morning temp above freezing meant only needed a single layer of clothes.
Scared up some deer running on a dirt back road.

biking warm up/down (on paved roads) 45:00 [2] 8.5 mi (5:18 / mi) +60m 5:11 / mi

Monday Nov 19, 2012 #

running warm up/down 16:00 [3] 1.5 mi (10:40 / mi) +5m 10:33 / mi

Did some short pick-ups as part of warming up, then carried a firewood log back the last half mile on my shoulder.
The town crew had cleared some brush on the road side and left the pieces.
Can't resist collecting firewood.

biking hills 45:00 [3] 6.5 mi (6:55 / mi) +160m 6:26 / mi

Felt pretty good since I jumped on the bike right after the warm up run.

skate skiing long 1:41:00 [3] 8.5 mi (11:53 / mi) +200m 11:04 / mi

Afternoon ski was comfortable. Trying to keep it easy, although some of the hills with deep loose snow were hard work each time around the loop.
Thoroughly lost count of the number of laps I did. Felt
good that I was keeping right up with the UVM and Bates men's teams.
They were going easy too.

Sunday Nov 18, 2012 #

biking warm up/down 50:00 [2] 7.5 mi (6:40 / mi) +220m 6:07 / mi

running long 45:00 [2] 4.6 mi (9:47 / mi) +140m 8:56 / mi

I felt okay doing warm-up inside, but very low energy once I started running.
Was planning 6.5 miles but cut it short to 4.6
I thought I kept yesterday low intensity, but maybe not low enough.
Ended up not skiing but picked up skis for Kestrel.

Saturday Nov 17, 2012 #

running intervals 30:00 [5] 2.5 mi (12:00 / mi) +100m 10:40 / mi

started with flat intervals, then hill repeats.
Some pretty good leg burn.

foot-O long (woods) 1:45:00 [1] 3.0 mi (35:00 / mi) +210m 28:45 / mi

Scouting for new camping sites for Sterling's Expedition.
Investigating new terrain with 1:24,000 topo. Hiking with
two colleagues, so there was some stop and talk time.
The initial part was pretty wet, but the steep climb got me warm.
Some snow left from last week at the top of the ridge.
Found 2 good spots and a beautiful stream with waterfalls and cascades.

skate skiing 1:10:00 [3] 6.0 mi (11:40 / mi) +120m 10:59 / mi

biking warm up/down 50:00 [2] 6.5 mi (7:42 / mi) +180m 7:05 / mi

Friday Nov 16, 2012 #

skate skiing intervals (on snow!) 37:00 [3] 4.6 mi (8:03 / mi) +144m 7:20 / mi
(rest day)

The snow making loop is about 1000ft right now.
So 24 loops, including 6 sets of double pole intervals up the hill.

It was supposed to be a rest day, but I ended up having a little time ot get
on the snow.

Thursday Nov 15, 2012 #

strength 15:00 [3]

basic morning routine.

running hills 30:00 [3] 3.0 mi (10:00 / mi) +120m 8:54 / mi

Morning commute, carrying pack for the hill climb.

Wednesday Nov 14, 2012 #

running intervals (with poles) 6:00 [5] 1.0 mi (6:00 / mi) +100m 4:35 / mi

running warm up/down (w/poles) 30:00 [2] 2.5 mi (12:00 / mi) +10m 11:51 / mi

biking hills (MTB on roads) 45:00 [4] 8.0 mi (5:37 / mi) +220m 5:11 / mi

Regular commute plus a sprint down and back up the hill to pick-up
milk at the farm.

Monday Nov 12, 2012 #

running long 1:35:00 [3] 8.0 mi (11:52 / mi) +240m 10:52 / mi

Started out with a big hill climb, then slow as I collected roadside cans.
With a bag of cans in each hand, the leg effort increased.
Then dropped the cans but gained a backpack and pushed a bike up the hill for Kestel to ride home later. Was beat at the top of the hill.
He had a sleep over at a friend's.

rollerskiing (with map holder) 31:00 [2] 4.0 mi (7:45 / mi) +18m 7:39 / mi

Easy skiing with map holder.
Re-reading the Long course from Vermiglio, Italy 2009.

Sunday Nov 11, 2012 #

running (woods) 28:00 [2] * 2.0 mi (14:00 / mi) +70m 12:38 / mi

Running in woods, some on trail some off.
This is an area I amsarting to map, so was also looking
at landforms.

biking hills (road) 55:00 [4] 14.5 mi (3:48 / mi) +160m 3:40 / mi

Riding with Allison. I worked the hills hard, then would circle back.
Between hills was easy spinning.
One farm along the ride was baling hay. But it must be really low quality, after this many frosts.

Saturday Nov 10, 2012 #

biking warm up/down 40:00 [2] 6.5 mi (6:09 / mi) +160m 5:43 / mi

strength race (ski-erg) 3:39 [5] 0.62 mi (5:53 / mi)

My run at the Concept 2 ski-erg world championships
3 second improvementover past years.
Also did some warm-up nd cool down.

Friday Nov 9, 2012 #

running intervals 36:00 [4] 3.8 mi (9:28 / mi) +100m 8:45 / mi

Not much zip today. The flat intervals felt fine, but the hill repeats felt harder than usual.

rollerskiing long 1:20:00 [3] 12.5 mi (6:24 / mi) +150m 6:10 / mi

Got out a little later than usual, so a little more traffic, and more time
pulled over to the side, or dp on the narrow shoulder.
I really need to sharpen the pole tips.

Wednesday Nov 7, 2012 #

strength 15:00 [3]

Morning routine and a little in the weight room.
I was trying to squeeze in 30 minutes between
meetings, but got interrupted by a student needing first aid.
She had been helping move frozen meat from one freezer
to the new walk-in at Sterling. A heavy piece was slipping and
as she grabbed at it she flung it up into her forehead, and got
a cut on the eyebrow that was bleeding.
So I dealt with that.

7 AM

running long (with poles) 59:00 [3] 5.5 mi (10:44 / mi) +150m 9:53 / mi

My run was on dirt roads and then ski trails.
My mission was to see the snow guns blowing snow
at Craftsbury Outdoor Center.
Mission accomplished.
They've got a big pile of snow on the lower field.

Tuesday Nov 6, 2012 #

backpacking long 3:00:00 [1] * 5.0 mi (36:00 / mi) +300m 30:21 / mi
3c (rest day)

I gave the students the route on the map and helped them remember
how to plan a route,including how to measure an azimuth and add declination.
The pace was dreadfully slow, but just wearing a 40 lb pack for 3 hours is a little bit of a stress.
The wind turbines on the top of the ridge are monstrous, but really very quiet today.
About 1.5 inches of snow at the top of the ridge. Not enough to ski on.

C • More snow 1

Monday Nov 5, 2012 #

running 40:00 [2] 3.5 mi (11:26 / mi) +90m 10:35 / mi

strength intervals (ski-erg) 32:00 [5] 5.2 mi (6:09 / mi)

2 sets of Ski erg double machine ladders of sprint with medium effort recovery. Plus other core
Snow flurries all day, starting to accumulate.

Sunday Nov 4, 2012 #

rollerskiing long 2:05:00 [2] 14.0 mi (8:56 / mi) +180m 8:35 / mi

MOstly keeping an eye on club kids.
Sleeting almostthewhole time,olots of road spray.
Some pretty wet kids by the end.

Saturday Nov 3, 2012 #

running intervals 30:00 [4] 2.4 mi (12:30 / mi) +100m 11:04 / mi

backpacking long (trailwork) 5:00:00 [0] 4.0 mi (1:15:00 / mi) +60m 1:11:40 / mi

Carrying a pack of tools and gear.
Supervising students clearing on the Catamount Trail, and working myself. mostly machete cutting of branches. Got the warmest digging drainage ditches. Slight snow showers.

biking 20:00 [2] 3.0 mi (6:40 / mi) +110m 5:59 / mi

Thursday Nov 1, 2012 #

biking hills 58:00 [3] 8.0 mi (7:15 / mi) +220m 6:41 / mi

Carried Kestrel's rollerski stuff up on the first trip, then down again via woods trails to get my own stuff for the day.

rollerskiing 1:20:00 [3] 12.5 mi (6:24 / mi) +150m 6:10 / mi

Feeling a little slow today fighting a headwind. Can feel feel the pole tips getting dull too.

C • Dull tips 4

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