Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cfosp1

In the 7 days ending Feb 20:

activity # timemileskm+m
  XC Skiing Classic3 5:23:16 43.99(7:21) 70.79(4:34) 930
  XC Skiing Skijor2 57:41 10.26(5:37) 16.51(3:30) 153
  Total5 6:20:57 54.25(7:01) 87.3(4:22) 1084

«»
3:16
0:00
» now
SuMoTuWeThFrSa

Saturday Feb 20 #

12 PM

XC Skiing Classic race 3:16:00 intensity: (6:04 @1) + (1:21:35 @2) + (1:20:37 @3) + (27:36 @4) + (8 @5) 44.09 km (4:27 / km) +590m 4:10 / km
ahr:151 max:171 shoes: Atomic Worldcup Classic '13

Virtual Birkie Classic at Mt. Ashwabay

-5.0° Partly Cloudy 11
Feels like -8.9°
11 kph SSW wind
49% humidity
Source: K4R5

Perfect conditions, beautiful sunshine. Good kick (5 thin layers of Swix V30 topped off with one layer of Rex 30G) and good glide (one layer of Rex blue and one layer of Rex G21 spray wax). Lynn came to see me off before heading back to St. Paul. Stuck mostly to my plan, as test last Wednesday. Except, I did the first Jolly/Oppendahls segment back to Abby's Rd, and the second one to Lower Sugar Bush. Saw friends Liz and Craig on Seagull during my first lap. Not much traffic, mostly skied by myself. As expected, second lap felt a little harder and coming back from my extra 7.5 km loop of Jolly to complete the distance, the last couple of ks, on the flat or even lightly downhill felt slow. Happy to be done. Friend and Mt. Ashwabay volunteer Ian welcomed me back and took some pictures.
My first race event with just a couple of layers on top, a Rapha mesh shirt topped with a heavyweight Nike Combat shirt. Not counting the bib. Just my Craft train tights at the bottom. Good race and good workout, Mt. Ashwabay and its volunteers had done an excellent job prepping and marking the course!

Friday Feb 19 #

11 AM

XC Skiing Classic 40:20 intensity: (4:52 @1) + (26:13 @2) + (6:18 @3) + (2:13 @4) + (44 @5) 8.47 km (4:46 / km) +97m 4:30 / km
ahr:146 max:178 shoes: Atomic Worldcup Classic '13

Pre-Virtual Birkie Kick Wax Test on Jolly

-7.8° Partly Cloudy 6
Feels like -7.8°
6 kph NNW wind
62% humidity
Source: K4R5

Had a few layers of Swix V30 and a thin layer of Swix Green. Not enough kick. Glad I went out to test. Scraped off the Swix Green and added three layers of Swix VR 30 and a thin coat of Rex 30 G, the latter just in the klister part of the wax pocket.

Thursday Feb 18 #

2 PM

XC Skiing Skijor 29:13 intensity: (2:08 @1) + (22:11 @2) + (4:54 @3) 8.24 km (3:33 / km) +74m 3:24 / km
ahr:145 max:157 shoes: Atomic Worldcup Skate '11

Sugar Bush Skijoring

-7.2° Cloudy 9
Feels like -11.1°
9 kph SSE wind
57% humidity
Source: K4R5

Took Roux out to test the glide wax, a layer of Rex G21 spray wax on top of a layer of good ol' Rex blue. Felt OK, though about half of what we skijored was 5 cm of ungroomed snow that fell over the past few days. It definitely felt fast in the tracks, which is what matters, since the virtual Birkie will be classic. Tomorrow, I'll do the kick wax test.

Wednesday Feb 17 #

2 PM

XC Skiing Classic 1:26:56 intensity: (7:00 @1) + (31:30 @2) + (30:10 @3) + (18:16 @4) 18.24 km (4:46 / km) +243m 4:28 / km
ahr:150 max:167 shoes: Atomic Worldcup Classic '13

Mt. Ashwabay Virtual Birkie Classic Test Run

-7.8° Cloudy 9
Feels like -12.2°
9 kph SW wind
44% humidity
Source: K4R5

Taper workout. Wanted to try Mt. Ashwabay's Birkie route, with some modifications that will lengthen the trail via Jolly Long and add some classic-only sections, like Oppendal's Alley and Lower Sugarbush. Worked pretty well, had decent kick and glide, and temps, in the single digits below 0 °C felt downright toasty. Saw Ian on top of the downhill area, he shouted a greeting. I feel like I'm ready for my Virtual Birkie on Saturday! Waxing tomorrow, I think Rex Blue and grip tape will do. Maybe a jaunt with the Rouxster. Wax test on Friday and Saturday Birkie around noon.

Tuesday Feb 16 #

2 PM

XC Skiing Skijor 28:28 intensity: (3:01 @1) + (5:03 @2) + (9:03 @3) + (11:21 @4) 8.27 km (3:27 / km) +80m 3:17 / km
ahr:152 max:166 shoes: Atomic Worldcup Skate '11

Sugar Bush Skijoring

-12.2° Mostly Cloudy 6
Feels like -12.2°
6 kph NNW wind
56% humidity
Source: K4R5

Awesome workout on the Abby's and Skid Roads. Finally a warm spell after more than a week in the deep freeze. Funny, how -12 °C can feel downright toasty. Roux was in fine shape, he pulled pretty much all the time. One short dog incident, free-range dog came to say hi to Roux, as we were approaching at high sped. No problem, though, hardly held us up.

« Earlier | Later »