Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: randallxski

In the 31 days ending Jan 31, 2010:

activity

time

miles

+ft

Skate Skiing

30:50:40

78.6

126.5

Ski Orienteering

11:46:15

83.89

135.0

69 /

80c

86%

Weight Training

55:00

Classic Skiing

30:00

Walking

30:00

Running

15:00

2.0

(7:30)

3.22

(4:40)

Total

44:46:55

164.49

264.72

69 /

80c

86%

averages - sleep:7 weight:138lbs

3:30

0:00

» now

Sunday Jan 31, 2010 #

Ski Orienteering race (Bear Valley ski-o day 2) 1:03:00 [4] *** 15.0 km (4:12 / km)
spiked:10/12c shoes: Salomon Racing Skate 9

Day 2 at Bear Valley. Several navigation errors cost a few minutes. Legs and lungs still in bad shape. I need to find another gear for Tuesday.

Ski Orienteering warm up/down 1:00:00 [3]
shoes: Salomon Racing Skate 9

Ski Orienteering (Flag Pickup) 45:00 [3]
shoes: Salomon Racing Skate 9

Skied around for 30 minutes trying to stay warm, then finally got to pick up flags.

Saturday Jan 30, 2010 #

Event: BAOC Sierra Ski-O Champs

Ski Orienteering race (Bear Valley ski-o) 1:30:00 [4] *** 17.0 km (5:18 / km)
spiked:13/15c shoes: Salomon Racing Skate 9

Sore from yesterday and still not acclimated to the thin air. Made a few errors, but the time behind the winner was mostly due to sore shoulders and quads from the skiing yesterday.

Skate Skiing warm up/down 1:00:00 [3] 5.0 km (12:00 / km)
shoes: Salomon Racing Skate 9

Friday Jan 29, 2010 #

Skate Skiing (Glacier Point, Yosemite) 3:30:00 [4] 22.0 mi (9:33 / mi)
shoes: Salomon Racing Skate 9

Skied the Glacier Point Road to the lodge and back. The views of the half dome from the lodge were amazing.

Road was recently groomed for a few miles, then 3-4 inches of powder on the trails. Most of the way out was uphill, but I didn't realize that until coming back.

The tracks were very fast for the return trip. Full tuck for 30-40 minutes. I'll be paying for this at the ski-o race tomorrow.

Thursday Jan 28, 2010 #

Walking 30:00 [3]

Monday Jan 25, 2010 #

Note
slept:7.5 weight:137lbs

Abs are particularly sore today. I guess that means I was double-poling properly for at least part of the last 2 days!

Sunday Jan 24, 2010 #

Event: Canadian Ski Orienteering Championship

Ski Orienteering race (Canadian Ski-O Champs) 1:12:00 [4] *** 20.0 km (3:36 / km)
spiked:13/15c shoes: Salomon Racing Skate 9

Mansfield Outdoor Center, Canada

No skating allowed on the classic trails resulted in an extreme double-pole fest. Fortunately, no substantial elevation changes.

Results: 6/16 in Male Elite class, less than 10 minutes behind the winner (Scott Pleban)

Ski Orienteering (Mansfield Outdoor Center) 1:20:00 [3] 25.0 km (3:12 / km)
shoes: Salomon Racing Skate 9

Skied around with Scott and George after the race, analyzing routes, splitting up and testing routes on control legs, and enjoying the snow before it started raining.

Skate Skiing warm up/down (Canadian Ski-O Champs) 20 [3] 2.5 km (8 / km)
shoes: Salomon Racing Skate 9

Note

Results with splits:
http://stars.kw.net/results/20100123/O-results-sun...

Men's Elite - Splits

Saturday Jan 23, 2010 #

Event: Canadian Ski-O Championships and Winter Adv race

Ski Orienteering race (Canadian Adven Race Ski-O) 58:49 [3] *** 15.0 km (3:55 / km)
spiked:8/10c shoes: Salomon Racing Skate 9

Unexpectedly cold start for the day: 12F (saw 6F on the way to the race) but expected 25 (lousy weather forecasts again).

Skating on class trails was not restricted, but the tracks were deep and icy, making it faster and more stable for me to double-pole in the tracks than skate across them. Not ideal conditions.

Map markup for skating and classic trails was completely inaccurate, and several track-set trails on the map weren't groomed or were fenced off and ungroomed! That caused a bit of confusion at the last few controls.

Results: 4/13 in Men's Elite course, about 7 minutes behind the winning time

Ski Orienteering (Wasaga Beach, Ontario) 1:30:00 [3] 20.0 km (4:30 / km)
shoes: Salomon Racing Skate 9

Skied around after the race verifying map errors found on the course, analyzing route choices and enjoying the snow.

Skate Skiing warm up/down (Canadian Adven Race Ski-O) 30:00 [3] 5.0 km (6:00 / km)
shoes: Salomon Racing Skate 9

Warm-up and trying to stay warm

Note

Results with splits:
http://stars.kw.net/results/20100123/O-results-sat...

Men's Elite - Splits

Friday Jan 22, 2010 #

Note

The long-ish drive to Canada, made a bit longer by forgetting my "border papers".

Thursday Jan 21, 2010 #

Weight Training 15:00 [3]

Still taking it easy on the shoulder

Wednesday Jan 20, 2010 #

Note
(rest day)

Resting the shoulder and everything else in preparation for the weekend of racing

Tuesday Jan 19, 2010 #

Running (Neighborhood) 15:00 [3] 2.0 mi (7:30 / mi)
shoes: Brooks Adrenaline GTS 8

Limited time today, so squeezed in a quick run.

Monday Jan 18, 2010 #

Note
slept:6.5 weight:139lbs

Skate Skiing (Mendon Ponds Park) 1:30:00 [3] 20.0 km (4:30 / km)
shoes: Salomon Racing Skate 9

Still good snow coverage in most areas. Skied the beach to south meadow, 2 double-pole laps around Quaker pond then back through south meadow.

Dozens of deer in the fields just watching as they munched on the newly uncovered grass. Unfortunately unafraid.

Had a right shoulder flare-up again when skating, but double-poling was pain-free.

Sunday Jan 17, 2010 #

Event: ROC Ski-O at Mendon Ponds

Ski Orienteering race (Mendon Ponds Park) 1:12:26 [4] *** 15.0 km (4:50 / km)
spiked:20/23c shoes: Salomon 9.1 Skate 1999?

Temperature in the high 30s and no sun or wind. Lost a lot of snow over the last several days, but 85% of the course was still somewhat skiable. Used old skis and old boots, expecting to hit a few rocks and roots, and to run a bit.

Event was turned into a score-o format with 23 controls and a 90 minute time limit. Only a few controls were navigationally challenging, and I missed a few of these. With the spotty snow coverage, it was tough to ski and read the map simultaneously.

Rarely got to ski hard due to conditions. Ended up 2nd behind Pavel by about 2 minutes, and Eric P. was 3rd, a minute back.

Ski Orienteering warm up/down (Flag Pickup) 45:00 [3] *** 8.0 km (5:38 / km)
spiked:5/5c shoes: Salomon Racing Skate 9

Picked up a few controls, and skied around a bit more on the 10K loop, the north meadow and the boat launch area.

Note

Results: http://roc.us.orienteering.org/results/results2010...

Men's Open Score-O - Splits

Saturday Jan 16, 2010 #

Skate Skiing warm up/down (Winona State Forest) 2:00:00 [3] 20.0 km (6:00 / km)
shoes: Salomon Racing Skate 9

Skate Skiing race (Winona State Forest) 40:20 [5] 12.5 km (3:14 / km)
shoes: Salomon Racing Skate 9

Temperature in the low 30s. Grooming was narrow and chunky, but better than I expected. Clockwise loop on all woods trails other than the initial in and out on Bargy Road. http://www.winonaforest.com/tour.pdf

Started in the front row but immediately let the guy next to me lead to avoid contact and equipment damage. I settled into second, then took the lead when the first place guy paused at the first intersection. I held the lead for 2/3 of the race. Skied in a comfortable V2 95% of the way, not pushing myself too hard. Got passed on an uphill somewhere around the 8K mark and struggled a bit to stay within a few feet of the new leader, then found myself in the lead again when the guy who passed me caught a tip and crashed. Settled back into a comfortable V2 for the rest of the race, never seeing anyone else behind me.

Ended up the overall winner by about 10 seconds.

C • Good job! 6

Note

Results:
http://www.auyertiming.com/Results/1-16-10%20winte...