Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Adrocopter

In the 30 days ending Nov 30, 2013:

activity	#	time	miles		km		+m
running	16	14:10:46	73.96	(11:30)	119.03	(7:09)	1875
backpacking	4	8:15:00	8.0	(1:01:53)	12.87	(38:27)	250
rollerskiing	8	7:26:00	62.0	(7:12)	99.78	(4:28)	655
skate skiing	3	4:30:00	27.34	(9:53)	44.0	(6:08)	730
strength	5	3:59:00	2.0		3.22		40
biking	4	3:35:00	31.0	(6:56)	49.89	(4:19)	770
classic skiing	1	2:15:00	5.0	(27:00)	8.05	(16:47)	60
foot-O	1	1:15:00	3.0	(25:00)	4.83	(15:32)	30
Total	26	45:25:46	212.3		341.67		4410

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Saturday Nov 30, 2013 #

skate skiing 1:05:00 [2] 10.0 km (6:30 / km) +130m 6:06 / km

Just some easy skiing around with a couple sprints.
Nice to have the luxury of reliable snow here, letting me rest before
a race day.

Thursday Nov 28, 2013 #

rollerskiing 55:00 [2] 7.0 mi (7:51 / mi) +20m 7:47 / mi

In Rhode island

running long 1:20:00 [3] 7.0 mi (11:26 / mi) +150m 10:43 / mi

Wednesday Nov 27, 2013 #

running intervals (rainy) 55:00 [2] 4.0 mi (13:45 / mi)

In the rain we cleared many drain grates that were clogging with leaves.

Tuesday Nov 26, 2013 #

rollerskiing (bike path) 1:15:00 [3] 9.0 mi (8:20 / mi) +25m 8:16 / mi

With Kestrel and Allison

Sunday Nov 24, 2013 #

running warm up/down 36:00 [2] 3.4 mi (10:35 / mi) +20m 10:24 / mi

Dodging a hunter in our field and a deer out on the roads.

classic skiing long (waxless) 2:15:00 [1] 5.0 mi (27:00 / mi) +60m 26:02 / mi

We had enough snow for decent skiing in our field and smooth woods trails.
about 4 inches.
Packing trail was slow but not too hard. Did a little woods adventure skiing
to connect trails on neighbor's land.

Saturday Nov 23, 2013 #

skate skiing 2:00:00 [3] 20.0 km (6:00 / km) +400m 5:27 / km

The loop was extended about another 200 meters to maybe .8 km total.
Icy in the morning but softer after the PB went through with the tiller.

Friday Nov 22, 2013 #

running warm up/down 11:00 [2] 1.0 mi (11:00 / mi) +5m 10:50 / mi

running race (3km time trial) 10:46 [5] 3.0 km (3:35 / km)

Morning running. I forgot to tell any of the Sterling running team that I was doing this so, so I was all by myself. 6 laps around the Common. 500m each.
The snow was actually very heavy just while I ran. So my foot prints from the first lap were covered by the last lap. Corners were a little slippery.
This is the same course I ran for the TT 3 years ago, for 10:28.
So I'm slipping a little.
The first 3 laps I ran in 5:31, then gained 15 secs (5 each lap?) on the last 3.
Maybe I went out too easy since my warm-up was fairly short.

C • 3k TT 1

Thursday Nov 21, 2013 #

skate skiing intervals 1:25:00 [3] 14.0 km (6:04 / km) +200m 5:40 / km

On the man-made snow loop at Craftsbury Outdoor Center.
Only 4 people skiing, so there was plenty of space.
Every 4th lap I would do double pole only.
I think I did 24 laps
The last dp up the hill was not very peppy.

Wednesday Nov 20, 2013 #

Event: US Team Fall 2013 3k Time Trial

rollerskiing 1:20:00 [3] 12.0 mi (6:40 / mi) +150m 6:25 / mi

felt strong in the cold weather

running (trails) 35:00 [2] 3.0 mi (11:40 / mi) +60m 10:59 / mi

Explored new trails to the north of neighbors. Maybe a future ski-trail connection.

3k Time Trial - Splits

Tuesday Nov 19, 2013 #

running (w/ pack) 40:00 [3] 4.0 mi (10:00 / mi) +115m 9:11 / mi

Fun to have the snow back on the ground.

C • snow!! 4

Sunday Nov 17, 2013 #

running long 1:45:00 [2] 9.0 mi (11:40 / mi) +400m 10:15 / mi

Nice morning, but lots of cans and bottles to pick up. Found 2 shopping bags right at my turn-around and came back with both full. Arms were tired from carrying the bags.

rollerskiing warm up/down 35:00 [2] 5.0 mi (7:00 / mi) +50m 6:47 / mi

Did some hill sprints, but mostly low key technique work.

Saturday Nov 16, 2013 #

running intervals 35:00 [5] 4.0 mi (8:45 / mi) +150m 7:50 / mi

After some flatter speed work did uphill ladder sprints on the Post Rd.
45sec, 1, 1:30, 2 and back down.

strength 1:00:00 [3] 2.0 mi (30:00 / mi) +40m 28:15 / mi

2.5 hours of trailwork, mostly chainsawing stumps on the
new COC trail near Little Hosmer.

biking hills (MTB on roads) 45:00 [3] 7.0 mi (6:26 / mi) +140m 6:03 / mi

Up to work (yes on a Saturday) and home via the farm to pick up milk.
Beautiful full moon was giving nice light in the dusk.

Friday Nov 15, 2013 #

rollerskiing hills 1:00:00 [4] 9.0 mi (6:40 / mi) +140m 6:22 / mi

Thursday Nov 14, 2013 #

running (w/ pack) 55:00 [3] 4.0 mi (13:45 / mi) +150m 12:19 / mi

Mostly on skinny brushy trails on Sterling's lower land but also some woods run to add detail to my orienteering map.

Tuesday Nov 12, 2013 #

9 AM

backpacking hills 2:35:00 [1] * 2.0 mi (1:17:30 / mi) +180m 1:00:34 / mi

Taking students for a hike up into the Lowell mountains. All off trail made it slow going, plus about six inches of snow near the top of the ridge.
Carried a 40 lb pack.

4 PM

foot-O 1:15:00 [2] ** 3.0 mi (25:00 / mi) +30m 24:15 / mi

Course setting, then doing it with the kids, then picking up controls and field checking the map to make it better next time.

Monday Nov 11, 2013 #

running 55:00 [2] * 3.5 mi (15:43 / mi) +80m 14:40 / mi

Course setting on our new common map for programs Kestrel is leading Wed and next week.

strength 36:00 [4]

Circuits but missed the first two min.

Sunday Nov 10, 2013 #

running long 1:40:00 [3] 9.0 mi (11:07 / mi) +190m 10:26 / mi

Some trailwork along the way. Fun to have snow on the ground even though it was melting. Also carried a log up the hill to get ready for chainsawing class.

Saturday Nov 9, 2013 #

backpacking long 4:30:00 [3] 4.0 mi (1:07:30 / mi) +20m 1:06:28 / mi

Big day trailwork on the Catamount Trail. Lots machete swinging and some axe. Hauled logs to build some simple bridges over small streams.

Friday Nov 8, 2013 #

running intervals (w/poles) 18:00 [4] 1.7 mi (10:35 / mi) +45m 9:47 / mi

Slow waking up meant lost training time.

biking 40:00 [3] 6.0 mi (6:40 / mi) +220m 5:59 / mi

strength 45:00 [3]

Trail work. Chopping logs, digging side hill, leveling hummocks
actually 2+ hours of work

Wednesday Nov 6, 2013 #

rollerskiing 1:16:00 [3] 12.0 mi (6:20 / mi) +150m 6:06 / mi

regular paved loop, but with a strong south wind the middle flat section was harder work than usually.
Took my shirt off for the final hill climb. Go vitamin D.

running (trails) 40:00 [2] 3.0 mi (13:20 / mi) +130m 11:45 / mi

Ran trails with Kes north of the house first and then up to school.

Tuesday Nov 5, 2013 #

biking hills (MTB on roads) 1:25:00 [3] 11.0 mi (7:44 / mi) +250m 7:13 / mi
(rest day)

carrying a pack made this harder work.

backpacking 30:00 [1] 1.0 mi (30:00 / mi) +30m 27:27 / mi

about 30 lbs with full camping gear for a practice session with students

Monday Nov 4, 2013 #

strength 38:00 [4]

circuit at COC
6 times at the ski erg.

running warm up/down (trails) 35:00 [2] 3.0 mi (11:40 / mi) +20m 11:26 / mi

was going to run intervals on the road, but it was so dusty I ran on woods trails instead. 16 F cold. Explored some new trails on neighbors.
Wet spots were a mix of frozen and muddy still.

biking (MTB on roads) 45:00 [3] 7.0 mi (6:26 / mi) +160m 6:00 / mi

commute plus to and from COC

Sunday Nov 3, 2013 #

backpacking 40:00 [1] * 1.0 mi (40:01 / mi) +20m 37:40 / mi

Scouting possible campsites for Sterling Expedition

rollerskiing hills 55:00 [3] 6.0 mi (9:10 / mi) +100m 8:43 / mi

strength (trailwork) 1:00:00 [3]

Lots of chainsawing and moving logs. Felled a couple trees and had to cut up and move those too. Actually 2 hrs of work

Saturday Nov 2, 2013 #

rollerskiing warm up/down 10:00 [2] 2.0 mi (5:00 / mi) +20m 4:51 / mi

Was meant to be longer but a rainstorm moved and it was there to stay.

running long 1:35:00 [2] 8.0 mi (11:52 / mi) +250m 10:49 / mi

ran on my own for 5 mi and then picked up Kestrel for another 3 on trails

Friday Nov 1, 2013 #

running 45:00 [3] 4.5 mi (10:00 / mi) +110m 9:18 / mi

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