Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Adrocopter

In the 31 days ending Dec 31, 2012:

activity	#	time	miles		km		+m
skate skiing	14	21:45:00	155.34	(8:24)	250.0	(5:13)	2975
foot-O	2	9:10:00	6.0	(1:31:40)	9.66	(56:58)	450
backpacking	2	9:00:00	11.9	(45:23)	19.15	(28:12)	700
running	13	6:47:00	38.5	(10:34)	61.96	(6:34)	944
classic skiing	5	5:45:00	21.58	(15:59)	34.73	(9:56)	410
ski-orienteering	2	4:41:00	24.49	(11:29)	39.4	(7:08)	410
snowshoeing	2	2:35:00	4.0	(38:45)	6.44	(24:05)	130
strength	3	1:35:00					36
ice skating	2	1:25:00	1.5	(56:40)	2.41	(35:13)
backcountry skiing	2	1:09:00	2.2	(31:22)	3.54	(19:29)	140
biking	1	38:00	7.0	(5:26)	11.27	(3:22)	30
Total	38	64:30:00	272.51		438.56		6225
[1-5]	37	63:40:00

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Monday Dec 31, 2012 #

running intervals 25:00 [3] 2.0 mi (12:30 / mi) +40m 11:46 / mi

Sunday Dec 30, 2012 #

skate skiing warm up/down 1:35:00 [2] 10.0 mi (9:30 / mi) +90m 9:15 / mi

running 35:00 [3] 3.0 mi (11:40 / mi) +110m 10:28 / mi

Saturday Dec 29, 2012 #

skate skiing race 35:00 [5] 10.0 km (3:30 / km) +80m 3:22 / km

Mt Hor hop. The time is just an estimate. I haven't found the race result yet.
My climbing felt good. I caught and passed people eac htime up the long hill.

skate skiing warm up/down 1:30:00 [2] 14.0 km (6:26 / km) +150m 6:06 / km

Most of this was before the race. Probably a little too much, but i was there and skiing was the easiest way to stay warm.

snowshoeing warm up/down 1:10:00 [1] 2.0 mi (35:00 / mi) +40m 32:57 / mi

Friday Dec 28, 2012 #

ice skating warm up/down 35:00 [2] 0.5 mi (1:09:58 / mi)

running intervals 31:00 [3] 3.0 mi (10:20 / mi) +30m 10:01 / mi

Thursday Dec 27, 2012 #

ice skating hills (shovelling pond) 50:00 [3] 1.0 mi (50:01 / mi)

8 AM

classic skiing long (waxless) 2:05:00 [2] 8.0 mi (15:37 / mi) +60m 15:16 / mi

Skied to the farm to get milk. Barely snowing when I left the house.
Came back into the northeast wind and heavier snow.

Wednesday Dec 26, 2012 #

skate skiing intervals 20:00 [5] 6.25 km (3:12 / km) +120m 2:55 / km

skate skiing warm up/down 1:10:00 [3] 12.0 km (5:50 / km) +230m 5:19 / km

strength (mix) 40:00 [2] +24m

indoor core and arm routine, plus
hauling water buckets up out of the stream to improve the ice surface on the skating pond, shovelling off the pond,
chopping down logs off a new trail for ski-O at COC.
All this actually took way longer than 40 minutes.

Tuesday Dec 25, 2012 #

7 AM

running 31:00 [3] 3.0 mi (10:20 / mi) +25m 10:04 / mi

12 PM

classic skiing long (sick kestrel pace) 2:00:00 [1] 13.0 km (9:14 / km) +100m 8:53 / km

Nice family ski with some snack stops, but none of our wax was working well. Kestrel has a sore throat, and was low energy.

2 PM

skate skiing hills 1:15:00 [3] 15.0 mi (5:00 / mi) +350m 4:40 / mi

Switched boots and skis and kept going.

Monday Dec 24, 2012 #

backcountry skiing warm up/down (waxless) 50:00 [0] 1.0 mi (50:01 / mi) +30m 45:45 / mi
(rest day)

Really just a walk with Kestrel since our skis iced up crossing some wet spots early on. Went across our field then north along the bank of the river, then up through our neighbor's woods trails looping back to our house. Saw tracks from mink, coyote, deer, and shrew.
The river was still open and flowing in spots.

Sunday Dec 23, 2012 #

skate skiing long 2:37:00 [2] * 26.0 km (6:02 / km) +200m 5:49 / km

Started skiing with Alex, then Ali joined us and did the green O course
taking turns "leading Jon".
Then I skied home on ungroomed trails.

12 PM

running warm up/down 15:00 [2] 1.5 mi (10:00 / mi) +110m 8:09 / mi

Easy run up to work, to make progress on writing student grade reports and comments.

4 PM

classic skiing warm up/down (waxless) 20:00 [1] 1.5 mi (13:20 / mi)

Just finding a way home through not fully snow covered fields.
Some good downhill practice on skinny skis.

Saturday Dec 22, 2012 #

ski-orienteering (course setting) 2:20:00 [3] 18.0 mi (7:47 / mi) +300m 7:24 / mi

Course setting in a hurry and cleaning half the course. Cold fingers tying the controls onto the branches. Icy base was fast on the flats but demanded caution on downhills, and was hard to get traction for climbing.

ski-orienteering race 11:00 [5] * 4.0 km (2:45 / km) +60m 2:33 / km

Sprint relay on the snow-making loop. Good hard racing versus Alex, Ali.
I had designed the course and set the markers, but Kestrel shuffled
the leg maps so I didn't know until I flipped the map where I needed to go.

Friday Dec 21, 2012 #

running warm up/down 16:00 [2] 1.5 mi (10:40 / mi) +5m 10:33 / mi

classic skiing (waxless) 1:00:00 [2] 3.0 mi (20:00 / mi) +140m 17:28 / mi

A loop around the field in a fresh 2 inches,
and then up to work, and back down.
Nice in the morning but super slow slush by noon.

Thursday Dec 20, 2012 #

skate skiing long 3:05:00 [3] 33.0 km (5:36 / km) +300m 5:22 / km

Inspiring to see national team members back home for
a break form their world cup racing. Especially impressive when they are doing sprints.

running warm up/down 6:00 [2] 0.5 mi (12:00 / mi) +5m 11:38 / mi

Wednesday Dec 19, 2012 #

running 22:00 [3] 2.0 mi (11:00 / mi) +9m 10:51 / mi

Tuesday Dec 18, 2012 #

snowshoeing long 1:25:00 [1] 2.0 mi (42:30 / mi) +90m 37:17 / mi

I packed down the small trails in preparation for ski orienteering, while pushing a scoop shovel to widen the trail and fill a few holes.

skate skiing 25:00 [3] 4.1 mi (6:06 / mi) +75m 5:46 / mi

Three laps around the snowmaking loop as it was getting dark.

Monday Dec 17, 2012 #

8 AM

classic skiing (waxless) 20:00 [3] 1.0 mi (20:00 / mi) +110m 14:54 / mi

Quick blast up the hill to work in the fresh snow.

3 PM

skate skiing 1:25:00 [3] 13.0 mi (6:32 / mi) +250m 6:10 / mi

Skied from the Common down to the Center on ungroomed trails,
with a day pack of extra clothes and shoes.
Lots of double poling and high step skating through 4-5 inches of snow on tall grass.
Then one loop of the 5 km race course, and tracking some of the
narrow trails, and back home.

Yeah for snow!

Sunday Dec 16, 2012 #

backpacking long (on and off trail) 4:00:00 [2] 8.0 mi (30:00 / mi) +200m 27:50 / mi

Saturday Dec 15, 2012 #

backpacking long (off-trail) 5:00:00 [3] 3.9 mi (1:16:56 / mi) +500m 55:01 / mi

Day three of Sterling's Expedition.
Lots of up and down for a glorius ridge walk of the southern end of hte Lowell mtns, in brilliant sunshine.
Good visibility made navigation fairly easy.
But the summit of Bigelow is always hard due to the dense softwood,
low visibility and twisty topography that falls between the contour lines.

Friday Dec 14, 2012 #

foot-O (with heavy pack) 4:00:00 [2] *** 3.0 mi (1:20:00 / mi) +150m 1:09:15 / mi

Day 2 of "Expedition"
Some tricky navigation today. One challenge was finding a crossing point for extensive beaver marshes. We did find a beaver dam to walk across, which was good because the ice wasn't quite solid yet.

Thursday Dec 13, 2012 #

foot-O long (with heavy pack) 5:10:00 [2] *** 3.0 mi (1:43:20 / mi) +300m 1:18:50 / mi
(sick)

Day 1 of Sterling's Expedition
Heading into new terrain this year to avoid
massive wind turbine development in the northern Lowell mtns.
Some of the navigation was tricky because the beavers had changed the landscape so much from when the map was updated.

I was felling sick for a couple hours about and puked up my lunch in the middle of the afternoon and could barely eat dinner.
Not a great way to stay hydrated and fueled for warmth while
leading a winter camping trip.
Barely slept, but stomach was better in the morning.

Wednesday Dec 12, 2012 #

running warm up/down 30:00 [2] 3.0 mi (10:00 / mi) +30m 9:42 / mi

Tuesday Dec 11, 2012 #

skate skiing intervals 1:25:00 [3] 18.0 km (4:43 / km) +360m 4:18 / km

Felt strong on the double pole only laps.

Sunday Dec 9, 2012 #

8 AM

biking warm up/down 38:00 [2] 7.0 mi (5:26 / mi) +30m 5:21 / mi

11 AM

skate skiing 1:20:00 [3] 13.0 km (6:09 / km) +180m 5:45 / km

Skating around the loop at Craftsbury. It was fun to see Alex and Ken there.
Alex did some video and technique pointers for us.
Also we skied the CSU sprint time trial. They were doing classic,
so I did it all double pole to keep it classic legal.

Saturday Dec 8, 2012 #

running long 1:03:00 [2] 5.5 mi (11:27 / mi) +180m 10:24 / mi

Ran with Kestrel the first part to COC then back up to the Common.
With Kestrel ran mostly trails. Roads on my own.

strength 25:00 [3]

Mix of ski-erg and regular core + arm curls and press.

Thursday Dec 6, 2012 #

skate skiing intervals 1:30:00 [3] 15.0 km (6:00 / km) +200m 5:38 / km

Did the skiing after an hour of chainsawing to clear fallen logs off the MTB trails at COC. They'll be ready for Ski-O if we get some good natural snow.

Wednesday Dec 5, 2012 #

running hills 1:10:00 [3] 7.0 mi (10:00 / mi) +260m 8:58 / mi

3 miles with daypack.

strength 30:00 [3] +12m

Tuesday Dec 4, 2012 #

skate skiing 18:00 [3] 4.0 km (4:30 / km) +45m 4:16 / km
(rest day)

Just a few loops as I was there clearing some small trails.

Monday Dec 3, 2012 #

running intervals 32:00 [3] 3.5 mi (9:09 / mi) +30m 8:54 / mi

Sunday Dec 2, 2012 #

running hills 31:00 [3] 3.0 mi (10:20 / mi) +110m 9:17 / mi

Fetched skis from my office and brought
them home.

skate skiing intervals 1:15:00 [4] 13.0 km (5:46 / km) +195m 5:22 / km

Intervals were whole laps of double poling, plus a few other short pick-ups

Saturday Dec 1, 2012 #

8 AM

backcountry skiing race 19:00 [4] 1.2 mi (15:50 / mi) +110m 12:19 / mi

Late start skiing up to meet people for the campsite exploration
so I raced up the hill almost as fast as I could clunky skis and heavy boots
through rough fields and woods trails,that we had just tracked in yesterday.

11 AM

ski-orienteering long (and hiking) 2:10:00 [1] ** 4.0 mi (32:30 / mi) +50m 31:17 / mi

Hard to categorize this. More like a short winter adventure race.
I was exploring possible camping areas
for Sterling's Winter Expedition, with 2 colleagues.
We drove down some multi-forked backroads
(I navigated to keep track of where
we were), then skied in about 1.5 miles on an unmapped logging road
(plotted where it went) then changed boots to hike through some very thick young spruce and balsam fir, cross 2 beaver dams, fall through ice into mucky water, finally find a decent campsite, loop back to the skis,
and ski back to the car.
Also met one hunter with his muzzle loader.

2 PM

skate skiing long (some intervals) 2:00:00 [3] 18.0 km (6:40 / km) +150m 6:24 / km

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