Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: randallxski

In the 31 days ending Dec 31, 2006:

activity

time

miles

+ft

Walking

20:00:00

Roller Skiing

7:45:00

47.7

76.76

Running

3:13:17

17.1

(11:18)

27.52

(7:01)

Cycling Wind Trainer

2:10:30

6.5

10.46

Volleyball

2:00:00

Shooting

2:00:00

3.73

(32:11)

6.0

(20:00)

20 /

40c

50%

Classic Skiing

1:45:00

9.0

(11:40)

14.48

(7:15)

Weight Training

1:45:00

Skate Skiing

1:30:00

Orienteering

1:21:52

6.3

(13:00)

10.14

(8:04)

15 /

15c

100%

Cycling

1:13:00

20.0

(3:39)

32.19

(2:16)

Inline Skating

40:00

Slide Board

30:00

Snow Shoveling

15:00

Stretching

10:00

Total

46:18:39

110.33

177.56

35 /

55c

63%

averages - weight:137.2lbs

11:05

0:00

» now

Sunday Dec 31, 2006 #

Note

ESGQ: Ski-O @ Garnet Hill?

Orienteering race (EMPO Garnet Hill: Red) 1:21:52 [4] *** 10.14 km (8:04 / km)
spiked:15/15c weight:136lbs

Rough travel day: nearly 9 hours on the road, on top of 7 hours yesterday.

Surprisingly good conditions at Garnet Hill. The snow was in good shape in most areas.

No significant mistakes made, but a few too many pauses looking at the map or second-guessing and changing decisions that I'd already made. Towards the end, I had trouble finding where I was on the map due to the map congestion near the ski shop. See detailed comments here:
http://attackpoint.org/racesplits.jsp/race_2380

Skate Skiing (Garnet Hill post-race ski) 1:30:00 [3]

Red - Splits

Saturday Dec 30, 2006 #

Classic Skiing (Thendara Golf Course: Old) 1:45:00 [3] 9.0 mi (11:40 / mi)
weight:137lbs

Woo hoo! First time on snow! Unfortunately quite the drive to get there. They got about 4 inches in Old Forge today. Roads were bad from Rome to Old Forge.

Found out that McCauley hadn't groomed any of their XC trails yet, so headed over to Thendara Golf Course for some classic skiing. 3.5 times around the perimeter @ 25-30 minutes/lap. The last 1/2 lap was actually on skate skis, but double poling only.

Some minor logistical issues kept me from a longer workout.

Friday Dec 29, 2006 #

Roller Skiing (Canal Path) 1:15:00 [3] 6.0 mi (12:30 / mi)
weight:139lbs

Thursday Dec 28, 2006 #

Running (PCC Indoor "Track") 8:30 [3] 1.0 mi (8:30 / mi)
weight:137lbs shoes: Brooks Adrenaline GTS 6

I ran slow so I didn't get dizzy and didn't rip up my inside knee. 16 laps to the mile in the outside lane.

Volleyball (Community Center pickup g) 2:00:00 [3]
shoes: Brooks Adrenaline GTS 6

Amazingly good play for a pickup game. We had some very close games, and some very long volleys.

Note

I forgot the ankle weights today,so I got the day off from dragging them around with me at work.

Wednesday Dec 27, 2006 #

Walking (5lb total Ankle Weights) 10:00:00 [1]
weight:137lbs

Ankle weights were fairly comfortable again today. Wore them at work, at errands to post office and bank.

Cycling Wind Trainer (Trek in basement) 1:00:00 [3]

Thumbs were still sore from Saturday workout, so I was determined to sit on the bike for an hour. The computer laptop speakers aren't loud enough to hear over the fan noise, so I added external speakers and watched some XC racing. The battery died after 45 minutes, but I managed to survive the last 15 minutes without entertainment.

Weight Training (quick dumbbell and ab wor) 5:00 [3]

Tuesday Dec 26, 2006 #

Running (5 hills loop) 31:23 [3] 4.5 mi (6:58 / mi)
weight:141lbs shoes: Brooks Adrenaline GTS 5

4PM. 45 degrees. Light rain. Very wet.
1: 6:55
2: 6:56 (13:51)
3: 6:48 (20:39)
4: 7:14 (27:54)
4.5: 3:29 (31:23)

Stretching 10:00 [3]

Monday Dec 25, 2006 #

Roller Skiing (Neighborhood Circuit) 1:00:00 [3] 4.0 mi (15:00 / mi)

8AM. 40 degrees. Stayed in the neighborhood, doing some hills and flats without poles.

Thumbs are still sore from the long Saturday workout

Sunday Dec 24, 2006 #

Cycling Wind Trainer (Trek in Basement) 20:00 [3]
shoes: North Face Trail Shoes

Weight Training 10:00 [3]

Saturday Dec 23, 2006 #

Note

ESGQ: Ski-O @ Lapland Lake?

Note

ESGQ: XC @ Osceola?

Roller Skiing (Canal Path) 2:40:00 [4] 19.2 mi (8:20 / mi)

Made it to the group rollerski workout. Started at Edgewood and stayed on the canal path to Long Pond, where the pavement ends. It took about 90 minutes to get out with a headwind, and about 70 to get back. Certain sections are still covered in leaves, and were quite slippery. There was water across the path near the University of Rochester, but the rest of the way was mostly clear.

Temperature was low 50s when I got up, but it seemed to drop while we were out.

C • Congrats! 6

Friday Dec 22, 2006 #

Walking (5lb ankle weights) 10:00:00 [1]

Decided to try something new today. I have 5lb ankle weights that I wore for about 10 hours. My legs seemed only mildly tired when I took them off. I wore them at work, and then out shopping. They get quite uncomfortable without shoes, so I took them off when I got home.

Thursday Dec 21, 2006 #

Cycling Wind Trainer (relegated to the basement) 30 [3]

I had to return the company van from my trip to Toronto today, but I didn't bring my bike to work so I could ride home. Bad decision. What a gorgeous day it would have been for a canal path ride. I got stuck sitting indoors for a third of the time it would have taken to ride home.

Slide Board (more time in the basement) 15:00 [3]

Wednesday Dec 20, 2006 #

Cycling Wind Trainer (hotel stationary bike) 20:00 [3] 6.5 mi (3:05 / mi)
shoes: Brooks Adrenaline GTS 6

Weight Training (hotel weight equipment) 20:00 [3]
shoes: Brooks Adrenaline GTS 6

Tuesday Dec 19, 2006 #

Running (hotel treadmill) 15:00 [3] 2.0 mi (7:30 / mi)
shoes: Brooks Adrenaline GTS 6

Weight Training (hotel weight equipment) 45:00 [3]
shoes: Brooks Adrenaline GTS 6

Monday Dec 18, 2006 #

Roller Skiing (Mississauga Valley Commun) 20:00 [3]

Found some outdoor, paved paths that were lit enough to do some roller skiing. After only 10 minutes or so, I broke a pole tip. I did a little more without poles, but then went to the inline skates.

Inline Skating (Mississauga Valley Commun) 40:00 [3]

Not an exceptional workout due to the conditions of the paths, but skated to the point where I was comfortable on inlines again.

Saturday Dec 16, 2006 #

Note

ESGQ: Ski-O @ Dewey Mtn?

Roller Skiing (Genesee Valley Park) 1:30:00 [3] 12.0 mi (7:30 / mi)

Missed the group due to Christmas shopping commitments, but skated on the canal path aroung GVP, to Clinton and back, then to Edgewood and back.

Running (Genesee Valley Park) 30:00 [3] 4.0 mi (7:30 / mi)
shoes: Brooks Adrenaline GTS 5

Decided I needed more after roller skiing, so ran a bit around the perimeter of the golf course and park. Forgot the poles in the car.

Friday Dec 15, 2006 #

Cycling (Mtn Bike to Work) 1:13:00 [3] 20.0 mi (3:39 / mi)
shoes: North Face Trail Shoes

Started before dawn at about 40 degrees. Skies were clear and the canal path was dry. What a great way to start the day!

Almost got taken out by a guy under the Brooks Ave. bridge. He climbed over the rail from the canal and was stepping onto the canal path as I shouted and went whizzing by. Yikes! That would have been messy!

Wednesday Dec 13, 2006 #

Roller Skiing (Cobbs Hill) 1:00:00 [3] 6.5 mi (9:14 / mi)

Sunday Dec 10, 2006 #

Note
weight:136lbs (sick) (rest day)

Saturday Dec 9, 2006 #

Note
(sick) (rest day)

Friday Dec 8, 2006 #

Note
weight:134lbs (sick) (rest day)

Another sick day, another pound lost.

Snow Shoveling 15:00 [3]

Thursday Dec 7, 2006 #

Note
weight:135lbs (sick) (rest day)

Two days off from working out, down 2 pounds. This isn't good! Hopefully I'll recover in time to take advantage of the weekend snow.

Wednesday Dec 6, 2006 #

Note
(sick) (rest day)

Still not feeling well. Hopefully this will pass quickly.

Tuesday Dec 5, 2006 #

Note
(sick) (rest day)

Woke up with a sore throat. A bit achy by early evening.

Monday Dec 4, 2006 #

Note
weight:138lbs

Still carrying around some of that brunch, I guess!

Cycling Wind Trainer (Trek Mtn Bike) 30:00 [3]
weight:139lbs shoes: Brooks Adrenaline GTS 5

It was too cold and dark to do anything outside when I got home, so I settled into the basement for a workout. Kept the bike in the 3 highest gears for the duration, but I don't have a good measure of distance or work effort.

Slide Board 15:00 [3]

First time on the slide board this season. Again, no real measure of work effort here. The board is at the maximum distance, and I was just under 1second per stride. It will be interesting to see if I feel it tomorrow.

Weight Training 15:00 [3]
shoes: Brooks Adrenaline GTS 5

Basic barbell, dumbbell and ab workout.

Note

Spent the rest of the evening waxing skis. I don't think that counts as training, but it would be interesting t track the time it takes.

I only have 2 mildly good pairs of skis. I now have 2 pair of rock skis with Solomon bindings to test out with the early snow. Hopefully at least one pair will be suitable. I waxed everything except the waxless skis tonight...5 pair total. I watched some 2005 world cup XC and biathlon races while I waxed, which certainly makes the time go by faster!

Sunday Dec 3, 2006 #

Note
(rest day)

Didn't make time for a workout today:
Church
Small group brunch at Midvale
Ornament exchange & more food

Didn't get home until after dark, and I was still full from the brunch.

Saturday Dec 2, 2006 #

Event: ROC Annual Meeting & Scrooge-O

Note

Jingle Bell Run for Arthritis 5K

Here's our team, if you want to sponsor us.

Running race (Jingle Bell Run 5K) 18:24 [4] 3.1 mi (5:56 / mi)
shoes: Brooks Adrenaline GTS 6

Very windy, and in the mid-30s. The sun came out for the race, which helped a bit. I was slightly overdressed with lightweight tights, short sleeve silk shirt, long sleeve t-shirt, and hat & gloves.

Not a bad race. I felt like I left a bit in the tank at the end, just happy to be where I was in the crowd. I don't recall a top ten finish in the last several years. I need to find a way to dig deeper in the final 1/2 mile.

Results:
7/495 overall
2/26 in age group (top was 16 something...not a time I expect to hit any time soon)
Our team, the GC Penguins, finished 10th. I have no idea how team scoring is done, and I'm really not too concerned about it.

Running warm up/down (Jingle Bell Run 5K) 1:30:00 [3] 2.5 mi (36:00 / mi)
shoes: Brooks Adrenaline GTS 6

Shooting (GCL Run & Shoot) 2:00:00 [3] *** 6.0 km (20:00 / km)
spiked:20/40c shoes: Brooks Adrenaline GTS 5

Met up with Eric, Steve & Marty for some run & shoot practice at GCL after the 5K. There's a nice trail run that's about 2K with a climb that will get the heart pumping pretty good. Shooting was okay prone, but pathetic offhand.

Weight Training (Light Dumbbell Workout) 10:00 [3]

C • Strength training 2

Note

I missed the ROC BOD meeting and Scrooge-O because a spring on my garage door broke with 2 cars on the inside. Fortunately we found someone who was in the area and didn't charge a fortune to get it fixed.

Friday Dec 1, 2006 #

Note
(rest day)

After some hard workouts this week, I thought it best to rest up for the 5K tomorrow.

« Earlier | Later »