Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Adrocopter

In the 31 days ending Mar 31, 2014:

activity	#	time	miles		km		+m
skate skiing	11	18:45:22	164.89	(6:50)	265.36	(4:14)	2880
running	14	7:02:00	39.2	(10:46)	63.09	(6:41)	780
classic skiing	5	5:30:00	21.16	(15:36)	34.05	(9:42)	485
ski-orienteering	5	4:07:38	26.55		42.73		450
snowshoeing	3	3:25:00	3.0		4.83		55
biking	3	1:55:00	18.0	(6:23)	28.97	(3:58)	290
backcountry skiing	2	1:10:00	5.0	(14:00)	8.05	(8:42)	110
Total	26	41:55:00	277.79		447.06		5050

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Sunday Mar 30, 2014 #

running 44:00 [2] 3.9 mi (11:17 / mi) +20m 11:06 / mi

classic skiing (waxless) 1:10:00 [3] 9.0 km (7:47 / km) +100m 7:22 / km
(sick)

only raining lightly. I went on waxless touring skis. hard work keeping up with Allison (on fast waxless) and Kestrel on skating skis. They had to wait for me after any downhills.
Sore throat still lingering from last night.

Saturday Mar 29, 2014 #

skate skiing long 2:30:00 [2] * 25.0 km (6:00 / km) +400m 5:33 / km

At Jay Nordic while Kestrel alpined with friends.

classic skiing warm up/down 15:00 [2] 2.0 km (7:30 / km) +15m 7:14 / km

7 AM

running warm up/down 20:00 [2] 1.5 mi (13:20 / mi) +5m 13:12 / mi

The road was a sheet of ice for about half the distance. Running in th e Sarvas was a good idea.

5 PM

biking (road bike) 35:00 [2] 7.0 mi (5:00 / mi) +30m 4:56 / mi

Milk run

Thursday Mar 27, 2014 #

running 16:00 [2] 1.6 mi (10:00 / mi)

ran home after afternoon class to get bike.

biking (road bike) 1:00:00 [3] 8.0 mi (7:30 / mi) +150m 7:05 / mi

Mostly on pavement, but the dirt road parts were quite slow.
Rode north to scout Black River for class, but it was still completely frozen.
No whitewater class friday.

Wednesday Mar 26, 2014 #

skate skiing 1:50:00 [3] 23.0 km (4:47 / km) +300m 4:29 / km

Great conditions and grooming for fun skating. About 20 F with just slightly crusted track from yesterday. Rib was a little sore but not enough to stop me.

running tempo 20:00 [4] 2.3 mi (8:42 / mi) +110m 7:34 / mi

Tuesday Mar 25, 2014 #

snowshoeing long 1:45:00 [1] 2.0 mi (52:30 / mi) +15m 51:18 / mi

Scouting New trails close to the river. Some clearing with machete and pole saw.

running hills 20:00 [3] 2.0 mi (10:00 / mi) +110m 8:32 / mi

Just straight up to work. Late start.

Sunday Mar 23, 2014 #

running long 1:10:00 [2] 6.0 mi (11:40 / mi) +130m 10:56 / mi

classic skiing 1:15:00 [3] 3.0 mi (25:00 / mi) +110m 22:27 / mi
(injured)

Commute plus extra exploring in our woods. The deep deer tracks show that they are really struggling to move around.
Rib still really sore.

Saturday Mar 22, 2014 #

classic skiing hills 30:00 [3] 2.0 mi (15:00 / mi) +110m 12:49 / mi

Felt strong climbing the hill to the Common. But aggravated my rib injury shovelling a friend,s driveway.

running 35:00 [3] 3.5 mi (10:00 / mi) +25m 9:47 / mi

skate skiing hills 30:00 [2] 5.0 km (6:00 / km) +130m 5:19 / km
(injured)

I only got partway to the Center before the rib pain was too much to imagine doing anything but turning around an quitting. The worst part was crunching while piling uphill in V1.

Friday Mar 21, 2014 #

running hills (alippery snow) 30:00 [3] 2.5 mi (12:00 / mi) +110m 10:33 / mi

Thursday Mar 20, 2014 #

biking (mtb on Roads) 20:00 [3] 3.0 mi (6:40 / mi) +110m 5:59 / mi
(rest day)

Commute in the snow

Wednesday Mar 19, 2014 #

skate skiing 55:00 [3] 10.0 km (5:30 / km) +100m 5:14 / km
(injured)

Fell hard going down TH first hill. Jammed thumb and hurt rib. Finished the ski with one or no poles

7 AM

running (trash pickup) 35:00 [2] 3.0 mi (11:40 / mi) +20m 11:26 / mi

Fun sighting of the Merlin falcon having returned to its perch tree

Tuesday Mar 18, 2014 #

backcountry skiing hills 40:00 [3] 3.0 mi (13:20 / mi) +110m 11:58 / mi

Sunday Mar 16, 2014 #

ski-orienteering race 1:13:00 [5] 12.0 mi (6:05 / mi) +300m 5:39 / mi

long distance national championship.
It was surprising to get such a short loop for the first map, 8 minutes.
But I did grab my waterbottle belt at that point in case the next map wasa long loop, but it wasn't.
Leaving the start each time I wasn't quite right on. One major route choice mistake was coming downhill to 18 to the east instead of west. Lost about a minute there but luckily Greg followed me the same way.

Saturday Mar 15, 2014 #

ski-orienteering race 38:00 [5] ** 7.2 mi (5:17 / mi) +150m 4:57 / mi

A couple small mistakes, but was confident enough to ski full speed the whole way. Definitely lost some concentration when I passed Donatas and tried to ski extra fast to stay ahead.

Friday Mar 14, 2014 #

Event: US Ski-O Championships

ski-orienteering race 16:38 [5] *** 3.0 mi (5:33 / mi)

Sprint championship race. I like sprint races because the 1:5000 maps are easier to see. It felt very clean navigationally, maybe a sub-optimal route choice when there was very little difference. Confident enough reading the map while skiing so almost never came to a stop.

skate skiing warm up/down 40:00 [3] 4.0 mi (10:00 / mi) +40m 9:42 / mi

running 20:00 [3] 2.0 mi (10:00 / mi) +30m 9:33 / mi

Wednesday Mar 12, 2014 #

ski-orienteering intervals 1:15:00 [4] **

Home trail training games with Jon and Kestrel on classic skis, just before the big storm came in.

Tuesday Mar 11, 2014 #

skate skiing 1:50:00 [2] 13.0 mi (8:28 / mi) +250m 7:59 / mi

Teaching a skating lesson, then some skiing with Jon and Allison.

running hills 20:00 [3] 2.0 mi (10:00 / mi) +110m 8:32 / mi

Sunday Mar 9, 2014 #

skate skiing hills 1:45:00 [3] 20.0 km (5:15 / km) +400m 4:46 / km

Around TH great circle at Highland lodge

Saturday Mar 8, 2014 #

classic skiing long (waxless) 2:20:00 [3] 15.0 km (9:20 / km) +150m 8:53 / km

running 35:00 [3] 3.5 mi (10:00 / mi) +30m 9:44 / mi

snowshoeing warm up/down 40:00 [1] +20m

Friday Mar 7, 2014 #

skate skiing long (15km with pack) 3:50:00 [3] 43.0 km (5:21 / km) +700m 4:57 / km

Beautiful day to be out skiing. Skied mostly with Allison, although she quit a little before I did.
The road crossings are all muddy now so we tried to minimize them.

Wednesday Mar 5, 2014 #

running intervals 32:00 [4] 3.4 mi (9:25 / mi) +30m 9:10 / mi

snowshoeing warm up/down (trailwork) 1:00:00 [1] 1.0 mi (1:00:01 / mi) +20m 56:30 / mi

're opening our commute through the swamp trail, as soon skiing along TH roadside will be too gritty.

backcountry skiing warm up/down 30:00 [2] 2.0 mi (15:00 / mi)

Coming home from work a more creative way. Also checking how my trail crew had done last week when I was gone.
In th fields the crust was under 3 inches or so of fresh snow and broke under me occasionally. In the woods was firmer mostly because other tracks were there on the trail section.

skate skiing intervals 40:00 [4] 67.0 km (36 / km) +40m 36 / km

Tuesday Mar 4, 2014 #

skate skiing race 15:22 [5] 5.0 km (3:04 / km) +180m 2:36 / km

Time trial on the hilly complicated course. The gliding felt fast in th trackst, but the snow was a little grabby in other places. CH6 Sshould have been okay for 18f.

skate skiing warm up/down 1:00:00 [3] 13.0 km (4:37 / km) +250m 4:13 / km

Monday Mar 3, 2014 #

ski-orienteering intervals 45:00 [4] ** 7.0 km (6:26 / km)

We were using the m20 map from JSWOC reading all the turns for the other one to memorize. We could do five turns OK, but more than that was to much.
Trails were soft, but okay for classic skis.

Saturday Mar 1, 2014 #

skate skiing (with map holder) 3:00:00 [2] * 27.0 km (6:40 / km) +90m 6:33 / km

Started on the the main birkebeiner trail. Wicked crowded with classic skiers. But we were skating. Soft snow made it a little slow on th upbills.
Stopped half way for a hot waffle and water refill at a cafe crowded with skiers in Ljosheim. Saw the first Q.final heat that Kill an would on tv there.
Then skied back to Sjusjoen in time to see the men's Sprint final and replay Kirkland gold. Excited for Sophie too.

running 25:00 [3] 2.0 mi (12:30 / mi) +50m 11:36 / mi

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