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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Jan 24, 2010:

activity # timemileskm+m
  XC ski5 3:25:03 22.74(9:01) 36.6(5:36) 220
  Walking3 1:17:00 4.86(15:50) 7.83(9:50)
  Strength2 1:00:50 15.95 25.67
  Snowshoe1 48:23 2.8(17:18) 4.5(10:45)
  Running1 15:18 1.86(8:12) 3.0(5:06)
  Total7 6:46:34 48.22 77.6 220
averages - sleep:8 weight:64.4kg

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MoTuWeThFrSaSu

Sunday Jan 24, 2010 #

Event: Weston Ski-o
 

XC ski warm up/down 18:00 [2] 3.0 km (6:00 / km)

XC ski race (ski O) 30:35 intensity: (10:00 @3) + (15:00 @4) + (5:35 @5) 5.8 km (5:16 / km) +50m 5:03 / km

Very nice Advanced type sprint course set by Alex with map exchange - despite simple terrain plenty of room for errors with directional changes. Felt tired (residual jet lag I suspect) and skis were not optimally waxed for conditions- the secret I am I told is STRUCTURE particularly for warm wet snow- so now have a Toko tool for this purpose. Had fun anyway with about 3:05 of errors.

XC ski race (ski O) 7:02 [4] 1.4 km (5:01 / km)

Beginners course - legs starting to feel fatigue.

Note
slept:8.0 weight:64.4kg

Slept reasonably well- briefly awake at 2am- helped not being entirely in other time zone. End of DW3- making progress albeit a little plateau this week.
2 PM

XC ski 38:37 intensity: (14 @2) + (8 @3) + (4:12 @4) + (34:03 @5) 0.0 km
ahr:163 max:172

Saturday Jan 23, 2010 #

Walking 25:00 [1] 1.5 mi (16:40 / mi)

Jet lag recovery

XC ski (skate) 42:25 intensity: (30:00 @3) + (12:25 @4) 10.0 km (4:15 / km) +110m 4:01 / km

Early afternoon, beautiful day and conditions at GB
12 PM

XC ski (test upoload) 42:27 intensity: (28 @2) + (1:39 @3) + (34:17 @4) + (6:03 @5) 6.21 mi (6:50 / mi)
ahr:145 max:166

Friday Jan 22, 2010 #

Note
(rest day)

Travel day. Fly in, make presentation/panel, fly home- all in a day trip to the old Realm.

Thursday Jan 21, 2010 #

Walking 32:00 [2] 3.0 km (10:40 / km)
(rest day)

Wednesday Jan 20, 2010 #

Note
(rest day)

Travel day

Tuesday Jan 19, 2010 #

Walking 20:00 [2] 1.5 mi (13:20 / mi)

Strength (spin hill interval) 50 intensity: (25 @2) + (25 @3) 15.95 mi (3 / mi)
weight:64.2kg

1 min on 1 min recovery

XC ski (skate) 25:57 intensity: (12:00 @3) + (13:57 @4) 6.4 km (4:03 / km) +60m 3:52 / km

GB lantern loop - eerie yellow glow from kerosene lanterns but wonderful trail conditions with 3-4" new snow. Transition temps and red LF8 gave nice glide

Monday Jan 18, 2010 #

Strength (snow shovelling) 1:00:00 [2]
weight:64.6kg

7" snow. Ordinarily a rest day, however the heavy crud interspersed with freezing rain had to be cleared down to blacktop. Interesting week ahead- day trip to DC Wed (not too bad) and "day trip" to London on Friday (well 25 hour jaunt- agh can't wait)
DW3- progress

Snowshoe 48:23 intensity: (30:00 @2) + (18:23 @3) 4.5 km (10:45 / km)

Crunch crunch through the crust

Running (treadmill) 15:18 [3] 3.0 km (5:06 / km)

Started slow and ramped up for a short run

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