Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Adrocopter

In the 31 days ending Jan 31, 2008:

activity	#	time	miles		km		+m
skate skiing	17	31:15:00	98.18		158.0		2102
classic skiing	13	21:45:00	24.23		39.0		260	10c
running	20	13:51:00	76.5		123.12		1690	10c
walking	4	5:00:00	13.0	(23:05)	20.92	(14:20)	250	10c
snowshoeing	4	4:00:00	2.7		4.35		158
backcountry skiing	2	3:35:00					230
canoeing	2	1:50:00	2.0		3.22
strength	1	1:30:00
mtn. biking	2	1:05:00	10.5	(6:11)	16.9	(3:51)
Total	30	83:51:00	227.11		365.5		4690	30c

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Thursday Jan 31, 2008 #

running tempo 40:00 [3] 4.0 mi (10:00 / mi) +110m 9:13 / mi

skate skiing 1:45:00 [4] 25.0 km (4:12 / km) +270m 3:59 / km

fast icy snow

Wednesday Jan 30, 2008 #

running warm up/down (with ski poles) 20:00 [2] 1.5 mi (13:20 / mi) +110m 10:52 / mi

running 30:00 [3] 3.5 mi (8:34 / mi) +100m 7:52 / mi

skate skiing warm up/down 45:00 [2] 7.0 km (6:26 / km)

Tuesday Jan 29, 2008 #

walking warm up/down (course cleaning) 2:00:00 [2] * 4.5 mi (26:40 / mi) +140m 24:19 / mi
10c (rest day)

much bushwhacking in breakable crust snow,
and walking home at night

Monday Jan 28, 2008 #

running intervals 35:00 [3] 3.5 mi (10:00 / mi)

-1 F, little wind, fairly flat course

skate skiing warm up/down 50:00 [2] 8.0 km (6:15 / km) +100m 5:53 / km

skate skiing intervals (time trial and tempo) 25:00 [5] 7.0 km (3:34 / km) +220m 3:05 / km
(sick)

5km time trial on race course 17:15
on slowest rock skis

Sunday Jan 27, 2008 #

running warm up/down 20:00 [2] 1.5 mi (13:20 / mi)

skate skiing hills 1:20:00 [3] * 12.0 km (6:40 / km) +300m 5:56 / km

skiing at a brand new ski area

classic skiing long (waxless) 3:00:00 [1] +150m

Saturday Jan 26, 2008 #

backcountry skiing hills (plus trail work) 1:45:00 [2] +110m
(sick)

strength (upper body and core) 1:30:00 [3]

snow shovelling

Friday Jan 25, 2008 #

running hills 35:00 [2] 3.0 mi (11:40 / mi) +110m 10:28 / mi

snowshoeing long (some trail breaking) 1:50:00 [1] ** 2.0 mi (55:00 / mi) +78m 49:03 / mi
(sick)

Helping students choose a route and navigate off-trail with topo map.

skate skiing (technique work) 2:00:00 [2]

Thursday Jan 24, 2008 #

classic skiing long (waxless) 2:30:00 [1] *
(rest day)

Wednesday Jan 23, 2008 #

running tempo 45:00 [3] 4.5 mi (10:00 / mi) +130m 9:11 / mi

slippery footing of fresh snow on top of salted roads, slush.
12 F. Many 30 sec. tempo sessions.

walking warm up/down (trail breaking in snow) 35:00 [1] 1.5 mi (23:20 / mi)

Tuesday Jan 22, 2008 #

classic skiing hills (teaching downhill techniq) 1:15:00 [1]

skate skiing warm up/down (O course) 30:00 [2] 5.0 km (6:00 / km)

skate skiing (simulated O-race) 1:00:00 [4] 12.0 km (5:00 / km)

I got my chest mounted map holder in the mail today, and
tried it out with a race map from 1992. Hard to go slow once my
mind gets into race mode.

Monday Jan 21, 2008 #

running (coure setting) 55:00 [2] *** 3.5 mi (15:43 / mi) +130m 14:05 / mi
3c

skate skiing tempo (cold slow snow) 1:00:00 [4] 12.0 km (5:00 / km)

classic skiing hills (waxless with heavy pack) 45:00 [3] +110m

Sunday Jan 20, 2008 #

running (course setting) 1:20:00 [2] ** 5.0 mi (16:00 / mi) +120m 14:53 / mi
4c

classic skiing warm up/down (special green wax) 1:15:00 [2]

Saturday Jan 19, 2008 #

classic skiing warm up/down (waxless off trail) 1:10:00 [2] **
6c

Course setting and making decoy trails

skate skiing long 2:40:00 [3]

higher intensity due to narrow trails and soft snow. Great views of the mountains coming back from highland lodge.

Friday Jan 18, 2008 #

running (course setting) 1:00:00 [4] ** 3.5 mi (17:09 / mi) +220m 14:20 / mi
3c

Setting markers for next weeks orienteering event I'm running for
students. 25 F, snowing hard. Was post holing part of the way, and had to
hurry uphill to get back to work on time, hence the intensity 4.

skate skiing intervals 1:10:00 [3]

trail ungroomed part of the way

classic skiing warm up/down (waxless) 1:10:00 [2] **
4c

More course setting, plus making decoy trails

Thursday Jan 17, 2008 #

snowshoeing warm up/down 1:30:00 [1] *
(rest day)

hiking with students on crusty snow. Helped them read a map to choose
a route and navigate.
5 F, no wind

Wednesday Jan 16, 2008 #

running warm up/down 30:00 [2] 2.5 mi (12:00 / mi) +110m 10:33 / mi

running intervals (hill sprints) 20 [4]

5 reps of hill on Dustan rd.

classic skiing long (waxless) 2:30:00 [1] *

skiing with students. Helping them read maps to choose a route and navigate

Tuesday Jan 15, 2008 #

running long (roads) 50:00 [2] 5.0 mi (10:00 / mi) +130m 9:15 / mi

12 F, ice cakes re-forming in the river

classic skiing warm up/down 1:20:00 [1]

with advanced group of 5 4th graders

skate skiing warm up/down (with Tempo work) 50:00 [3]

skate skiing intervals (time trials) 35:00 [5] 10.0 km (3:30 / km) +312m 3:02 / km

2 time trials on the 5 km race course loop, with a 10 minute cool down in between. 1st = 16:59, 2nd= 17:09

Monday Jan 14, 2008 #

running hills ( uphill and flat sprints) 50:00 [4] 4.5 mi (11:07 / mi) +120m 10:16 / mi

classic skiing warm up/down (commute) 35:00 [1]

downhill commute home plus to and from canoe at the river

canoeing (technique) 30:00 [1]

no ice on the section today, upstream then down.

Sunday Jan 13, 2008 #

running tempo 35:00 [3] 3.5 mi (10:00 / mi)

canoeing (river) 1:20:00 [2] 2.0 mi (40:00 / mi)

Black river was about 95% open. Short ice breaking sessions were slow and heavy core strength work.
Paddled upstream to bridge and then back down. Some extra up and down on the clear sections.
One lift (both ways) over a log.

skate skiing (mostly no poles) 40:00 [2]

I put on klister on my yellow classic skis, but still didn't get much grip on the crusty snow of my field. Ended up skating on the smae skis instead.

Saturday Jan 12, 2008 #

running warm up/down 25:00 [2] 2.5 mi (10:00 / mi)

skate skiing long 4:10:00 [2] 50.0 km (5:00 / km) +750m 4:39 / km

fast crusty snow then fairly fast slush, mostly sunny

mtn. biking warm up/down (on roads) 20:00 [2] 3.5 mi (5:43 / mi)

flat tire at farm, had to get ride home

Friday Jan 11, 2008 #

walking (commute) 1:00:00 [1] 3.0 mi (20:00 / mi) +110m 17:57 / mi
(rest day)

Thursday Jan 10, 2008 #

running warm up/down 40:00 [2] 4.0 mi (10:00 / mi) +90m 9:21 / mi

Started in the dark. Some trees blown down in the night's windstorm.
30 F

skate skiing 2:15:00 [3]

Lots of trees and branches down due to wind storm.
Trail groomers did lots chainsawing, racking and hand clearing
to open the trails.
several loops of the open trails.

skate skiing hills (sprints) 20:00 [5]

skate skiing warm up/down (set-up for kids event) 20:00 [1] *

set up ballons for kids to find based on verbal directions

Wednesday Jan 9, 2008 #

running long (road) 1:15:00 [2] 7.0 mi (10:43 / mi) +100m 10:16 / mi

backcountry skiing (some trail breaking) 1:50:00 [2] * +120m

Commute to and from work and then at home set up an orienteering exercise to practice memorizing turns and reading from my new chest mounted mapholder.

Tuesday Jan 8, 2008 #

running warm up/down (road) 35:00 [2] 3.5 mi (10:00 / mi) +110m 9:07 / mi

classic skiing (no poles) 1:50:00 [2]

warm in the 50's

skate skiing tempo (testing skis) 1:00:00 [3] 10.0 km (6:00 / km) +150m 5:35 / km

Tested Rossi skating"Tempo"150cm and "Evo" 170cm

Monday Jan 7, 2008 #

walking warm up/down (back and forth to work) 1:25:00 [1] 4.0 mi (21:15 / mi)

snowshoeing hills (trail breaking) 20:00 [2] 0.7 mi (28:34 / mi) +80m 21:05 / mi

Sunday Jan 6, 2008 #

running tempo (mostly paved roads) 50:00 [3] 5.0 mi (10:00 / mi)

faster tempo intervals in morning run

skate skiing intervals (hill repeats) 30:00 [5]

10 hill repeat sprints in middle longer ski

skate skiing warm up/down 1:30:00 [2]

snowshoeing warm up/down (trail breaking) 20:00 [1]

Saturday Jan 5, 2008 #

skate skiing hills (heavy on arms) 3:10:00 [3]

several long hill climbs, some flat double poling, 25 F

mtn. biking warm up/down (on slushy roads) 45:00 [2] 7.0 mi (6:26 / mi)

fairly flat, milk run

Friday Jan 4, 2008 #

classic skiing 2:05:00 [2] 19.0 km (6:35 / km)

special green wax,
skied with Allison

running 20:00 [2] 2.0 mi (10:00 / mi)

unplowed road, -2 F

Wednesday Jan 2, 2008 #

running (road) 40 [2] 3.5 mi (11 / mi)

Fresh snow, school delayed 2 hrs.

classic skiing hills (wax) 2:20:00 [3] 20.0 km (7:00 / km)

Green wax on soft white skis, great grip, medium glide.
Includes 50 minutes ski up and down to and from school.
Work out time of 90 min. had higher intensity uphill work.

Tuesday Jan 1, 2008 #

skate skiing intervals 30:00 [4]

middle part of a longer ski

skate skiing warm up/down 2:00:00 [2]

Skied to and from center from home, on ungroomed and poorly groomed
trails. Did intervals in middle of the ski on well groomed trails.

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