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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Adrocopter

In the 31 days ending Mar 31, 2016:

activity # timemileskm+m
  canoeing7 11:10:00 20.0(33:30) 32.19(20:49)
  skate skiing7 10:24:00 85.12(7:20) 136.98(4:33) 2130
  running15 8:28:00 43.1 69.36 1020
  biking7 5:25:00 51.0(6:22) 82.08(3:58) 760
  ski-orienteering4 3:51:09 29.13(7:56) 46.88(4:56) 380
  backcountry skiing1 1:20:00 2.0(40:00) 3.22(24:51) 10
  classic skiing1 1:18:00 6.21(12:33) 10.0(7:48) 120
  strength1 50:00
  Total30 42:46:09 236.56 380.7 4420

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Thursday Mar 31, 2016 #

running 20:00 [3] 2.3 mi (8:42 / mi) +10m 8:35 / mi

running the shuttle for whitewater canoe class

canoeing long 3:00:00 [1] ** 3.0 mi (1:00:00 / mi)

class 1 or less mostly. I di some solo paddling but mostly tandem. One turn is class 2 with closely spaced rocks and turns needed. Students did pretty well.

Wednesday Mar 30, 2016 #

biking hills 1:05:00 [4] 10.0 mi (6:30 / mi) +350m 5:52 / mi

Tuesday Mar 29, 2016 #

running long 55:00 [2] 5.3 mi (10:23 / mi) +140m 9:35 / mi

Monday Mar 28, 2016 #

running 20:00 [2] 2.3 mi (8:42 / mi) +10m 8:35 / mi

I ran the shuttle after driving the car to the downstream end of the river section we were scouting for whitewater class.
9 AM

canoeing 1:20:00 [1] 3.0 mi (26:40 / mi)

Paddled upstream a little first then down. Practiced mostly eddy turns and workouts. Just a clue ferries. Water was a little low, but not impossible.

Sunday Mar 27, 2016 #

10 AM

skate skiing race 1:10:00 [5] 20.0 km (3:30 / km) +480m 3:07 / km

Just a rough guess at my time. Haven't seen the results yet. 6 loops of the super tour loop, changed from mostly firm to mostly slush during the race. I paced myself well and felt strong enough up the big hill even on th last lap that I wasn't walking. But did take a couple DV steps through to steepest slush near the top of screaming Mimi.
4 PM

canoeing 55:00 [1] 3.0 mi (18:20 / mi)

Downstream and back up paddling stern in the explorer.

Saturday Mar 26, 2016 #

biking hills 35:00 [3] 5.0 mi (7:00 / mi) +150m 6:24 / mi

Rode to COC to volunteer at the distance races. Hearsay that the spring fling was on, so cut it short after the womens race. Great to see that caliber of racers. Had fun talking with Jessie Diggins at lunch.
7 AM

running intervals 19:00 [4] 2.0 mi (9:30 / mi) +30m 9:05 / mi

Friday Mar 25, 2016 #

7 AM

running 37:00 [3] 4.0 mi (9:15 / mi) +120m 8:28 / mi

Beautiful morning in the freezing rain. I love the Sarva zeros.
Studded soles and waterproof was perfect today.
5 PM

biking 40:00 [2] 7.0 mi (5:43 / mi) +25m 5:39 / mi

Thursday Mar 24, 2016 #

canoeing long 3:00:00 [1] 3.0 mi (1:00:00 / mi)

First day of teaching canoeing class. Paddled upstream to my lean to for lunch. Making a quick fire and boiling water for hot chocolate made the snowy day seem warmer. Fun wildlife sightings of a mink, bald eagle and river otter. Taught eddy turns and peel outs after lunch.

Wednesday Mar 23, 2016 #

running intervals 20:00 [4] 2.0 mi (10:00 / mi) +25m 9:38 / mi

skate skiing 1:10:00 [3] 10.0 km (7:00 / km) +300m 6:05 / km

Went with kestrel to the Speed Camp. Watched a little and mostly skied on my own.

Monday Mar 21, 2016 #

running hills (Trails) 40:00 [3] 3.0 mi (13:20 / mi) +120m 11:52 / mi

Trails were mostly frozen except a few muddy seeps.

Sunday Mar 20, 2016 #

running 50:00 [2] 4.0 mi (12:30 / mi) +40m 12:07 / mi

More can pick up with Kestrel

canoeing (Stern of explorer) 1:10:00 [1] 3.0 mi (23:20 / mi)

Saturday Mar 19, 2016 #

skate skiing 1:15:00 [3] 12.0 km (6:15 / km) +300m 5:33 / km

Walked to the center carrying my skis. Skied loops prior to watching the dash for cash sprints. Really fun watching some of our World Cup heroes race and against locals and each other. Great quick course for spectating.

Thursday Mar 17, 2016 #

running long 1:10:00 [2] 4.5 mi (15:33 / mi) +105m 14:30 / mi

Major can pick up along the roads. Two big bags full. Lots of practice starting and stopping.

canoeing (Tandem) 1:00:00 [1] 3.0 mi (20:00 / mi)

Downstream and back up. Also port aged the explorer downtown the river from the shed.
Lots of Canada geese and wood ducks on the river and flood plain ponds

biking (With trailer) 30:00 [3] 5.0 mi (6:00 / mi) +30m 5:53 / mi

Wednesday Mar 16, 2016 #

biking 1:15:00 [3] 10.0 mi (7:30 / mi) +150m 7:10 / mi

Tuesday Mar 15, 2016 #

running 40:00 [3] 3.5 mi (11:26 / mi) +100m 10:30 / mi

canoeing (Solo) 45:00 [1] 2.0 mi (22:30 / mi)

Upstream to the post rd bridge meant lots of tight turns going up. But An easy return ride coming home.

Monday Mar 14, 2016 #

biking warm up/down (Milk run) 40:00 [2] 7.0 mi (5:43 / mi) +25m 5:39 / mi

Sunday Mar 13, 2016 #

ski-orienteering race 39:00 [5] ** 5.0 mi (7:48 / mi) +100m 7:21 / mi

I am really proud of Kestrel being faster than me today. I didn't do all that badly. Just twice starting toward the wrong control due reading the map
Lines poorly.

Saturday Mar 12, 2016 #

ski-orienteering race 1:16:00 [5] ** 20.0 km (3:48 / km) +150m 3:40 / km

Still skiing a little faster than I can accurately read the map. Several mistakes today, with one short episode of being lost. Still faster or fewer mistakes than everyone else.

running warm up/down 20:00 [2] +30m

Ran about a mile as cool down after both the sprint and long races.

Friday Mar 11, 2016 #

ski-orienteering race 16:09 [5] ** 4.0 km (4:02 / km) +40m 3:51 / km

Some poor route choices and one outright mistake reading the map, but just good enough to win.

ski-orienteering warm up/down 40:00 [2] 3.0 mi (13:20 / mi) +40m 12:48 / mi

Tuesday Mar 8, 2016 #

skate skiing race 29:00 [5] 10.0 km (2:54 / km) +200m 2:38 / km

Warm day was fun but slow gliding in places.
More fast skiers turned out than usual. I was 6th.

skate skiing warm up/down 30:00 [2] 5.0 km (6:00 / km) +100m 5:27 / km

running warm up/down 35:00 [2] 3.2 mi (10:56 / mi) +20m 10:44 / mi

Split between a morning run and evening after skiing

Sunday Mar 6, 2016 #

skate skiing intervals 30:00 [4] 6.0 km (5:00 / km) +40m 4:50 / km

ski-orienteering 1:00:00 [3] * 10.0 km (6:00 / km) +50m 5:51 / km

Kestrel and I played some map reading and memory games while skiing with maps of different areas (Norway 2011)

Saturday Mar 5, 2016 #

skate skiing long 3:20:00 [2] 36.0 mi (5:33 / mi) +500m 5:20 / mi

biking warm up/down 40:00 [2] 7.0 mi (5:43 / mi) +30m 5:38 / mi

Friday Mar 4, 2016 #

classic skiing (waxless) 1:18:00 [3] 10.0 km (7:48 / km) +120m 7:22 / km

Mostly ungroomed, but a beautiful day to be outside.

running 35:00 [2] 3.0 mi (11:40 / mi) +30m 11:19 / mi

Thursday Mar 3, 2016 #

skate skiing 50:00 [3] 8.0 km (6:15 / km) +180m 5:37 / km

skate skiing 1:10:00 [2] 5.0 mi (14:00 / mi) +30m 13:45 / mi

Teaching skate ski lessons and leading a short tour for beginners.

Wednesday Mar 2, 2016 #

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

Sarah zeros with studs were awesome on th ice

backcountry skiing (No poles) 1:20:00 [2] 2.0 mi (40:00 / mi) +10m 39:23 / mi

Working on the Catamount Trail with my trail crew.

Tuesday Mar 1, 2016 #

running hills 17:00 [3] 1.5 mi (11:20 / mi) +130m 8:56 / mi

strength (chainsaw) 50:00 [3]

A big spruce tree blew down from our land onto the road and neighbors log landing.
Most time was cutting and dragging limbs. Also moved some of the small spruce logs back across the road.

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