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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Treb

In the 7 days ending Dec 10, 2016:

activity # timemileskm+m
  XC Skiing13 9:12:09 60.6(9:07) 97.53(5:40) 2011
  Drills6 2:19:32 7.77(17:58) 12.5(11:10)
  Running Road2 25:36 2.91(8:47) 4.69(5:28) 136
  Running on Paths1 15:34 1.14(13:37) 1.84(8:28) 45
  Total19 12:12:51 72.43(10:07) 116.56(6:17) 2192

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SuMoTuWeThFrSa

Saturday Dec 10, 2016 #

7 AM

Drills 17:07 [1] 1.1 km (15:34 / km)

The normal morning drill session
8 AM

XC Skiing (Skate) 21:34 [2] 2.52 km (8:33 / km) +29m 8:06 / km

An attempt at a long ski. Unfortunately the conditions were pretty horrendous and we thought it would be safer to call it off.
C • pussies 4
11 AM

XC Skiing (Skate) 33:41 [2] 6.2 km (5:26 / km) +150m 4:51 / km

A bit of a loop while waiting for the ranges.

Friday Dec 9, 2016 #

7 AM

Drills 27:29 [1] 2.39 km (11:30 / km)

Morning drills
9 AM

XC Skiing (Classic) 1:02:36 [3] 13.73 km (4:34 / km) +282m 4:08 / km

A slightly longer ski. Bit more of a chilled pace. Good scenic route, grip started to go about 7km in so there was a lot of double poling.
2 PM

XC Skiing warm up/down (Skate) 7:51 [2] 1.51 km (5:12 / km) +44m 4:32 / km

Warm up for the afternoon session.

XC Skiing intervals (Skate) 18:44 [4] 3.48 km (5:23 / km) +78m 4:50 / km

A short relay session. Twice around a loop that took about 6 minutes.

XC Skiing warm up/down (Skate) 18:03 [2] 2.18 km (8:17 / km) +58m 7:18 / km

Warm down.
4 PM

XC Skiing (Skate) 13:44 [1] 1.16 km (11:50 / km) +44m 9:57 / km

Loops between shoots on the range.

Running Road 14:02 [1] 2.47 km (5:41 / km) +72m 4:58 / km

Jog back up the hill from the range to the house.

Thursday Dec 8, 2016 #

7 AM

Drills 30:22 [1] 2.71 km (11:12 / km)

Morning session with some extra stuff included.
10 AM

XC Skiing warm up/down (Skate) 10:40 [2] 1.88 km (5:40 / km)

Warm up around the loop we would be doing intervals around.

XC Skiing intervals (Skate) 30:17 [5] 6.28 km (4:49 / km) +232m 4:04 / km

Some brutal intervals skating. Think my technique is getting a bit better as I was managing to stay a lot closer to Murphy and Churchill. The hills were brutal though.

Running Road 11:34 [2] 2.22 km (5:13 / km) +64m 4:33 / km

A couple of easy loops on the easier hills to warm down.
2 PM

XC Skiing (Skate) 58:05 [3] 5.39 km (10:47 / km) +109m 9:47 / km

Skate technique training followed by a bit of the lit loop.
4 PM

XC Skiing 13:31 [2] 2.52 km (5:22 / km) +68m 4:44 / km

Slow run back from the range.

Wednesday Dec 7, 2016 #

7 AM

Drills 26:22 [1] 2.49 km (10:35 / km)

Morning drills with some extra bits added in today.
10 AM

XC Skiing warm up/down (Classic) 19:30 [2] 3.52 km (5:32 / km) +78m 4:59 / km

Warm up around the loop we were about to do the time trail/ race around.

XC Skiing tempo (Classic) 40:04 [5] 10.55 km (3:48 / km) +220m 3:26 / km

Race/ time trial on classic. Combined with the QDG set off at 30secs intervals, I started near the back of the pack. Went quite well as i managed to catch up the majority of the group. Hit the deck a couple of times which lost me a decent chunk of time. Think I can push myself more eased up on the second lasso a little too much.

Running on Paths warm up/down 15:34 [1] 1.84 km (8:28 / km) +45m 7:32 / km

A bit of a jog to warm down.

Tuesday Dec 6, 2016 #

7 AM

Drills 23:57 [1] 2.23 km (10:44 / km)

Normal morning session
10 AM

XC Skiing 43:13 [3] 10.5 km (4:07 / km) +82m 3:58 / km

A way ski trying to focus on sorting the technique out.
4 PM

XC Skiing 54:16 [2] 6.44 km (8:26 / km) +112m 7:45 / km

Evening skate session. Focusing on technique and cornering.

Monday Dec 5, 2016 #

7 AM

Drills 14:15 [1] 1.58 km (9:01 / km)

8 AM

XC Skiing (Classic) 42:13 [3] 5.31 km (7:57 / km) +10m 7:53 / km

Classic technique session.
3 PM

XC Skiing warm up/down (Classic) 21:05 [2] 3.99 km (5:17 / km) +111m 4:38 / km

Warm up for the evening session around the track down near the range. Started out with far too much grip and ended up with none.

XC Skiing tempo (Classic) 43:02 [4] 10.37 km (4:09 / km) +304m 3:37 / km

Tempo session. 3 full laps and one shortened one. Had to stop after the second as had absolutely no grip and was herring boning up all the hills.
After rewaxing it went a little better but all the grip went again on the last lap.

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