Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Adrocopter

In the 31 days ending Mar 31, 2013:

activity	#	time	miles		km		+m
skate skiing	11	12:31:45	98.29	(7:39)	158.19	(4:45)	2540
running	11	5:36:09	33.0	(10:11)	53.11	(6:20)	425
canoeing	4	5:25:00	8.5	(38:14)	13.68	(23:45)	5
foot-O	2	4:55:00	15.9	(18:33)	25.59	(11:32)	340
biking	7	4:40:00	48.5	(5:46)	78.05	(3:35)	590
ski-orienteering	3	4:30:00	30.45	(8:52)	49.0	(5:31)	1260
Unspecified	1	2:36:00	27.0	(5:47)	43.45	(3:35)	400
classic skiing	2	1:05:00	3.6	(18:03)	5.79	(11:13)	220
ice skating	1	33:00	3.2	(10:19)	5.15	(6:24)
strength	1	30:00
snowshoeing	1	20:00	1.0	(20:00)	1.61	(12:26)	15
Total	31	42:41:54	269.44		433.63		5795
[1-5]	31	39:41:54

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Sunday Mar 31, 2013 #

9 AM

skate skiing warm up/down 50:00 [1] 8.0 km (6:15 / km) +150m 5:43 / km

Family ski around ruthies. Fresh grooming of the icy trail made it fast and easy.
Early enough so it wasn't soft yet.

4 PM

running warm up/down 35:00 [2] 2.8 mi (12:30 / mi) +20m 12:14 / mi

Run on the road with Kestrel. Also included in the time is snowshoeing to drag one canoe back to its rack on the lean-to.

Saturday Mar 30, 2013 #

9 AM

skate skiing warm up/down 20:00 [3] 4.0 km (5:00 / km) +40m 4:46 / km

10 AM

Unspecified race (Quadrathlon) 2:36:00 [5] 27.0 mi (5:47 / mi) +400m 5:31 / mi

Mud and ICe quadrathlon.
10 km skate ski, to 4.4 mile run, to 4 miles river canoe mostly down twisty current but a little upstream too, then finally a 12/13 mile dirt road bike to the finish. 10 ironmen plus about 15 teams.
I was proud to be 2nd fastest skiing behind Justin Beckwith who was tagging to a runner. I was in the lead for ironmen until about 1/3 of the way through the bike.
I ended up 4th. So many had fast bikes, and my heavy MTB wasn't competitive.
Allison did three legs with a runner/canoe teammate.
Kestrel paddled his kayak for a team of juniors. Their biker caught me right at the end.

Friday Mar 29, 2013 #

canoeing long (river class) 3:00:00 [0] 2.0 mi (1:29:59 / mi)

gentle paddling while teaching class and demonstrating strokes and maneuvers. 3 hours in the boat is at least could balance practice.

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

easy commute. Legs felt strong.

3 PM

running (shuttle) 9 [3] 1.2 mi (8 / mi) +10m 7 / mi

Thursday Mar 28, 2013 #

4 PM

canoeing (river) 55:00 [2] 3.5 mi (15:43 / mi)
(rest day)

Wednesday Mar 27, 2013 #

6 AM

running warm up/down 30:00 [2] 3.0 mi (10:00 / mi) +15m 9:51 / mi

Testing out the knees. Painful at first, but it got better. Found the river was open near our house
Also dragged boats around, So Allison and Kestrel could paddle in the afternoon.

10 AM

skate skiing race 15:40 [5] 5.0 km (3:08 / km) +180m 2:39 / km

time trial on the homologated race course.
Knees felt fine.

11 AM

skate skiing warm up/down 50:00 [3] 12.0 km (4:10 / km) +200m 3:51 / km

5 PM

biking long (road bike) 59:00 [3] 13.5 mi (4:22 / mi) +160m 4:13 / mi

Rode to school in the morning, then the main event was
Riding to Hardwick for Kestrel's band day concert.
Fun to hear his clarinet solo in the senior high band piece.
It only sprinkled at little.

Tuesday Mar 26, 2013 #

biking hills (commute) 25:00 [2] 3.0 mi (8:20 / mi) +110m 7:29 / mi
(rest day)

Just easy commute except crashing my bike in loose sanding coming home down the hill.
I slid for about 20 feet on the sand covered pavement.
Wearing several layers of clothes.
Just my knees are dinged up.

Monday Mar 25, 2013 #

skate skiing 1:24:00 [3] * 14.0 mi (6:00 / mi) +300m 5:38 / mi

setting up for an informal ski-O tomorrow using the trim markers.
Needed to verify the punches and control numbers.

classic skiing warm up/down (waxless) 25:00 [2] 1.1 mi (22:44 / mi) +110m 17:21 / mi

2 PM

canoeing intervals (river) 1:10:00 [4] 2.5 mi (28:00 / mi) +5m 27:50 / mi

This was actually for work. Scouting wher the whitewater class might start next week. Paddled downstream through a couple small rapids, then to avoid a shuttle, paddled back upstream to where I started.
The wind was blowing downstream, so extra hard going back up.
Several times was sprinting at 100% to get up fast jets. Shallow water so few eddies were deep enough.

6 PM

biking (mtb on road) 39:00 [3] 8.0 mi (4:52 / mi) +30m 4:49 / mi

rode home after dinner at Sterling

Sunday Mar 24, 2013 #

foot-O warm up/down (training) 1:20:00 [1] 6.0 km (13:20 / km) +50m 12:48 / km

Gay City. did contour and bearing only courses. Both were jog/walk combos.
Left leg ( calf and hamstring) pretty sore after saturday.
Thanks to Clint for all the set-up.

Saturday Mar 23, 2013 #

foot-O race (peg-O) 25:00 [5] *** 3.5 km (7:09 / km) +40m 6:45 / km

I really suprised myself with how fast I ran once Becky shouted go.
I felt great too. Navigation not perfect, but good enough to find the
big flags on the main course (orange?) easily.
Continual handicapping of the fastest five made for fun re-scrambling of the lead pack.

foot-O (training camp) 3:10:00 [2] *** 10.0 mi (19:00 / mi) +250m 17:38 / mi

a mix of contour only courses, simplifiying exercises, and partner route choice test intervals was a great day, but tiring on the legs.

running warm up/down 20:00 [2] 2.0 mi (10:00 / mi) +40m 9:25 / mi

strength 30:00 [3]

Thank you Alex for leading these and teaching me
some new dynamic stretches.
Also pull up games with Ian and Giacomo

Thursday Mar 21, 2013 #

skate skiing race 16:05 [5] 5.0 km (3:13 / km) +100m 2:55 / km

time trial as part of my triathlon today.

skate skiing warm up/down 45:00 [3] 9.0 km (5:00 / km) +300m 4:17 / km

So the triathlon is supposed to start wit h10 km skiing, 5 mi run, river canoe then 12 miles bike on dirt roads.

running 35:00 [3] 3.5 mi (10:00 / mi) +90m 9:16 / mi

right after the ski put on my running shoes and ran the mix of dirt, mud , slush, and some firm packed snow on the road. It felt wretched with legs a little burned from the skiing.

classic skiing hills (waxless) 40:00 [2] 2.5 mi (16:00 / mi) +110m 14:05 / mi

6 PM

biking (mtb on road) 40:00 [2] 7.0 mi (5:43 / mi) +30m 5:38 / mi

So not right after my run. Drove Kestrel home from ski practice, had a snack (bagel with PB+J) some water, an thenbiked to pick up milk from the farm. Sun was still up, but the ride is mostly in the shade of hte western hills. Puddles icing up by the time I got home.

Wednesday Mar 20, 2013 #

skate skiing 1:51:00 [3] 18.0 km (6:10 / km) +250m 5:46 / km

Monday Mar 18, 2013 #

skate skiing long 2:20:00 [4] 35.0 km (4:00 / km) +600m 3:41 / km

The first 5 km and last 5km to and from the Common were rough,
But the main trails were amazing. Fast snow made me feel like a hero.
The middle 25 km only took 1:25. I'd be happy with that in some races.

Sunday Mar 17, 2013 #

running long 1:01:00 [2] 6.0 mi (10:10 / mi) +150m 9:26 / mi

biking hills (MTB) 1:05:00 [3] 8.0 mi (8:07 / mi) +130m 7:44 / mi

Bundled up for the 22F and windy temps, and rode MTB to get milk from the farm. Went the long way home over the Common to water the onion sprouts that are starting in the office.
Actually stayed warm enough

Saturday Mar 16, 2013 #

biking warm up/down (road) 32:00 [1] * 6.0 mi (5:20 / mi) +20m 5:17 / mi

In Cambridge for Kestrel's program at MIT.
Borrowed a bike from a friend, and did a loop on the Charles river
bike path.
First ride of the season.
Justfound out the Mud and Ice quadrathlon is in 2 weeks i nCraftsbury.
Short time to get up to speed for canoeing and 12 miles dirt road biking.

running 35:00 [3] * 3.0 mi (11:40 / mi) +10m 11:33 / mi

Just a little finding my way required.
I guess stop lights and street crossings increase time for a given mileage.
Carrying groceries added to the workout.

Friday Mar 15, 2013 #

running 25:00 [2] 2.5 mi (10:00 / mi) +15m 9:49 / mi

Running home after walking kestrel toschool.

ice skating (little hosmer) 33:00 [3] 3.2 mi (10:19 / mi)

Fun and rare chance to skate on the lake.
The rain melted down the snow cover and flooded the lake enough
to make decent skating.
About half the distance was real nice, 1/4 okay but bumpy, and 1/4 wretched breaking through air bubbles or remnant snow and stumbling.

Thursday Mar 14, 2013 #

skate skiing long 2:45:00 [3] 30.0 km (5:30 / km) +400m 5:09 / km

Stayed mostly on flatter trails. Great grip and speed on the PB groomed trails. The core trails are in great shape. Outlying, well I did ski all the way up to the Common, but needed a few detours and grass walking on the windblown and sunny fields.

Wednesday Mar 13, 2013 #

running 31:00 [2] 3.0 mi (10:20 / mi) +5m 10:17 / mi

legs feeling good

snowshoeing warm up/down 20:00 [2] 1.0 mi (20:00 / mi) +15m 19:07 / mi

Time for the annual ritual of dragging the canoe down to the river while there is still enough snow to make it easy.

canoeing 20:00 [3] 0.5 mi (39:59 / mi)

River still jammed with ice, but our floodplain field was deep enough to paddle.
Hard effort at time slaloming between saplings planted last spring.
Also tried to push off some ice chunks that were attacking the poor widdle trees.

C • blow torch? 1

Monday Mar 11, 2013 #

running warm up/down (Lesnoye) 20:00 [2] 2.0 mi (10:00 / mi) +20m 9:42 / mi

morning run with the team before 48 hours of bus,plane, bus, car travel.

Sunday Mar 10, 2013 #

ski-orienteering race 2:20:00 [5] *** 26.0 km (5:23 / km) +700m 4:45 / km

Felt like I was giving full effort and moving fast, but everyone else was moving faster.

skate skiing warm up/down 30:00 [2] 3.0 mi (10:00 / mi) +10m 9:54 / mi

Saturday Mar 9, 2013 #

ski-orienteering race (relay) 40:00 [5] ** 10.0 km (4:00 / km) +180m 3:40 / km

fair number of large trails to use.
Good to finally have a firm surface to pole on.
Was a little cautious skiing after Alex broke a ski.
Passed the German anchor skier on a different route choice but didn't know it
so was pushing really hard the whole way, expecting to see him ahead.

skate skiing warm up/down 25:00 [2] 3.0 mi (8:20 / mi) +10m 8:15 / mi

Thursday Mar 7, 2013 #

running 44:00 [3] 4.0 mi (11:00 / mi) +50m 10:35 / mi

tried to run in the morning but the road was a wet sheet of ice. did some distance on the snow trail to the arena and stairs in the dorm.
Later, gravel and stones were spread on the road. So in the hard rain before dinner I ran and got totally soaked.

Wednesday Mar 6, 2013 #

ski-orienteering race 1:30:00 [5] ** 13.0 km (6:55 / km) +380m 6:02 / km

The softest, slowest snow of the whole week. It was raining the whole time.
My poles punched through the soft tracks hundreds or maybe thousands of times. Very tiring to lose momentum as the hill steepens.

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