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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Canadian

In the 7 days ending Feb 8, 2015:

activity # timemileskm+m
  Ski Orienteering3 3:50:31 22.53(10:14) 36.25(6:22) 431
  Running3 1:52:53 11.04(10:14) 17.77(6:21)
  Stretching4 55:00
  Classic XC skiing2 50:38 4.95 7.97 6
  Cycling1 40:00
  Conditioning - core1 19:40
  Conditioning - rolling1 19:20
  skate skiing2 17:45 1.98(8:58) 3.18(5:35) 8
  Total11 9:05:47 40.5 65.17 445
  [1-5]9 8:10:47

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MoTuWeThFrSaSu

Sunday Feb 8, 2015 #

8 AM

Stretching 12:00 [0]

11 AM

skate skiing warm up/down 9:00 [1] 1.83 km (4:55 / km) +1m 4:55 / km

Ski Orienteering race 1:34:27 [3] 15.92 km (5:56 / km) +395m 5:17 / km

Skating this time. Not much left at the end after two longer races.
C • Great weekend...they didn't... 3

Mt Van Hoevenberg Blue/Long Advanced - Splits

Saturday Feb 7, 2015 #

Event: Empire State Winter Games ski-O
 
11 AM

Classic XC skiing 3:00 [1]

Diddling around testing wax and warming up.

Ski Orienteering 1:18:32 [3] 11.33 km (6:56 / km)

This was quite the back-country adventure of a ski-o up and down the hill 3 times with lots of tiny tiny snow-shoe and ungroomed ski trails. Close to 1000m 250m of climb according to the map [edit I was too brain-dead to do math when I wrote this... 20x5 is 100 not 400 so the total should be more like 250m).

Will upload gps track and write more when I get home tomorrow.

Running warm up/down 11:02 [1] 2.0 km (5:31 / km)

Stretching 11:00 [0]


Dewey Mtn Red/Long - Splits

Friday Feb 6, 2015 #

Note
(rest day)

Don't really feel like I need a rest day right now but I know I'll regret it later if I don't take one.

Thursday Feb 5, 2015 #

9 AM

Conditioning - rolling 19:20 [1]

3 PM

skate skiing warm up/down 6:19 [1] 0.97 km (6:31 / km) +6m 6:19 / km

A little bit of a warm-up.

Ski Orienteering 57:32 [3] 9.0 km (6:24 / km) +36m 6:16 / km

My training plan has 8 hours of orienteering in February which now seems too high but this was in an attempt to reach that target.

Fun session with Alex at Lac Beauchamp on an old North American Ski-O Cup course from 96. Skate skiing was definitely not the way to go though - the major trails were double track set for classic, nothing was groomed for skating and the course involved lots of snow-shoe trails. My shoulders got a good workout though!

skate skiing warm up/down 2:26 [1] 0.38 km (6:19 / km) +1m 6:14 / km

Wednesday Feb 4, 2015 #

6 PM

Running intervals 1:10:00 intensity: (48:00 @1) + (22:00 @4) 10.5 km (6:40 / km)

Guessing on the exact time and distance here. Another super exercise by Francis. There were a bunch of lines drawn on a street-O map. When you ran along a line you had to run hard otherwise you were running easy so it made a sort of fartlek training. Ran with Eric and cleared 2/3rds of the map in the 45 minutes allotted.

My right calf wasn't happy again after an odd minor twinge in my first few steps (which didn't seem to be directly related). I really need to see Anne about this calf. Left knee also became sore but I took my left knee tape off partway through and gave it a slight massage and that helped.
10 PM

Stretching 12:00 [0]

Tuesday Feb 3, 2015 #

7 PM

Classic XC skiing 47:38 [1] 7.97 km (5:58 / km) +6m 5:57 / km

Monday Feb 2, 2015 #

9 AM

Running 31:51 [1] 5.27 km (6:03 / km)

Stretching 20:00 [0]

7 PM

Cycling 40:00 [1]
shoes: Giant Defy stationary

A double day today. The plan is to do a double workout day once per week for the next couple of weeks and twice in week 3 of February to build up to my Euro-trip in March where I will definitely be doing double orienteering days at least a couple of times per week.
C • Are you still planning to b... 7
9 PM

Conditioning - core 19:40 [3]

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