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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cfosp1

In the 7 days ending Mar 2:

activity # timemileskm+m
  Hiking4 2:07:08 5.75(22:06) 9.26(13:44) 47
  XC Skiing Skate2 1:50:15 11.23(9:49) 18.07(6:06) 317
  XC Skiing Skijor2 48:36 7.37(6:36) 11.86(4:06) 144
  Running: Interval4 37:52 2.77(13:40) 4.46(8:29) 11
  Total11 5:23:51 27.12(11:56) 43.65(7:25) 519

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Saturday Mar 2 #

9 AM

XC Skiing Skijor 4:59 intensity: (55 @1) + (59 @2) + (3:05 @3) 0.47 km (10:36 / km) +9m 9:41 / km
ahr:136 max:149 shoes: Fischer RCS CarbonLite Skate

Trail Center to Parking Lot
11:03 AM; Theodore Wirth Park

-6.8 °C; Clear
The way back was kind of a cluster. Forgot to push the start button on the Garmin and then my team barreled me towards an incoming husky. I tried to divert through deep snow but the snow was too deep. After the dogs had said hi and I was back on my skis, I noticed I broke one of my Yoko orange sticks was now two sticks. The parking lot was now closed to incoming vehicles but there were still plenty of cars moving around, either trying to find a non-existing spot or trying to get out. I finally managed to extricate my self and talking the cop into letting me out. He said "They're parking like idiots."

XC Skiing Skijor 2:46 intensity: (1:35 @3) + (1:11 @4) 0.66 km (4:12 / km) +10m 3:54 / km
ahr:151 max:157 shoes: Fischer RCS CarbonLite Skate

Parking Lot to Trail Center
10:19 AM; Minneapolis-St. Paul

-8.4 °C; Clear
Very fast ride to the start area. Dogs did a great job going through a group of ski students practicing the scooter drill.

XC Skiing Skate 29:10 intensity: (38 @1) + (28 @2) + (8:44 @3) + (5:34 @4) + (13:46 @5) 5.92 km (4:56 / km) +43m 4:45 / km
ahr:154 max:169 shoes: Fischer RCS CarbonLite Skate

Theodore Wirth Skate Ski
9:41 AM; Minneapolis-St. Paul

-9.1 °C; Clear
Convoyed with Karl to T Wirth, dogs in tow. Getting busy already for the My XC Festival and Races. Had a beautiful ski on natural snow.

Friday Mar 1 #

7 AM

Running: Interval 7:54 [1] 1.08 km (7:19 / km) +3m 7:13 / km
shoes: Asolo FSN 95

Home to Green Line
7:00 AM; Home to Green Line

-15.4 °C; Cloudy
Had to run outright to make the train.
3 PM

Hiking 49:12 [1] 2.98 km (16:31 / km) +11m 16:13 / km
shoes: Asolo FSN 95

Green Line to Home to Hamline Campus to Shoveling
3:39 PM; Hamline Midway

-5.8 °C; Snow
6-8 cm of fresh snow. Hiked home and saw a guy go down on an icy spot at Minnehaha and Simpson. I was glad he pointed out the slick spot for me and he was glad that I saw him go down because I found his keys where he fell. I yelled after him and delivered the keys. Dogs collected some snow on their backs during our walk but were not phased. Quickly shoveled some key spots before letting dogs into the house and then ran the snowblower to finish off my chore.

Thursday Feb 28 #

6 AM

Running: Interval 10:28 [1] 1.14 km (9:11 / km) +3m 9:04 / km
shoes: Asolo FSN 95

Home to Green Line
6:36 AM; Eastside, St. Paul, MN

-18.9 °C; Cloudy
3 PM

Hiking 17:52 [1] 1.44 km (12:24 / km) +6m 12:09 / km
shoes: Asolo FSN 95

Green Line to Home
3:47 PM; Hamline Midway

-4.4 °C; Cloudy
5 PM

XC Skiing Skijor 40:51 intensity: (8:41 @1) + (3:53 @2) + (6:23 @3) + (4:21 @4) + (17:33 @5) 10.73 km (3:48 / km) +125m 3:36 / km
ahr:145 max:174 shoes: Fischer RCS CarbonLite Skate

Highland Skijoring Roux 3 Laps
5:19 PM; Hamline Midway/Como Park

-6.8 °C; Clear
So happy I can ski again! Went with Karl and Roux for three laps at Highland. Lap one was one of our fastest laps ever though Roux thought we should head to the car after finishing it. He relented, and we did two more, not as fast. Great conditions, get out there and ski(jor)!

Tuesday Feb 26 #

6 AM

Running: Interval 9:30 [1] 1.1 km (8:38 / km) +3m 8:31 / km
shoes: Asolo FSN 95

Shuffle jog.
3 PM

Hiking 16:24 [1] 1.37 km (11:58 / km) +11m 11:31 / km
shoes: Asolo FSN 95

6 PM

XC Skiing Skate 1:21:05 intensity: (7:25 @1) + (10:35 @2) + (29:49 @3) + (13:50 @4) + (19:26 @5) 12.15 km (6:40 / km) +274m 6:00 / km
ahr:146 max:172 shoes: Fischer RCS CarbonLite Skate

Could not miss the last official EU workout of the season, having been absent for the better part of winter. Caught a ride with car pooling buddy Karl. It was good to see everyone and the foot felt good enough for a full out skate ski. The only portion I skipped was a part of the outside loop with steep downhills and sharp turns at the bottom, to be taken in the dark. I should have worn my over mitts, my fingers were painful for about half of the workout. Best snow in years at Battle Creek! Fun social hour after the ski, good to reconnect.

Monday Feb 25 #

6 AM

Running: Interval 10:00 [1] 1.14 km (8:46 / km) +2m 8:42 / km
shoes: Asolo FSN 95

Shuffle jog.
3 PM

Hiking 43:40 [1] 3.47 km (12:35 / km) +19m 12:15 / km
shoes: Asolo FSN 95

Shoveled the plow berms at the crossings and access points after walk and was surprised to feel so cold. Not so surprising when I checked the Thermometer once I got inside ...

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