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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: randallxski

In the 7 days ending Feb 15, 2010:

activity # timemileskm+ft
  Ski Orienteering4 4:34:40 38.84(7:04) 62.5(4:24)83 /88c94%
  Skate Skiing4 3:30:00 16.78(12:31) 27.0(7:47)
  Orienteering1 28:55 3.23(8:57) 5.2(5:34)34 /37c91%
  Cycling Wind Trainer1 20:00
  Weight Training1 20:00
  Total5 9:13:35 58.84 94.7117 /125c93%

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Monday Feb 15, 2010 #

Skate Skiing warm up/down (Kingdom Valley) 15:00 [3] 2.0 km (7:30 / km)
shoes: Salomon Racing Skate 9

Ski Orienteering (Kingdom Valley - Advanced) 21:47 [3] 3.5 km (6:13 / km)
spiked:21/23c shoes: Salomon Racing Skate 9

Icy and fast both on and off the trails, mixed with pine and rock. Mispunched one control with one with a similar number.

Had the opportunity to do it again, but chose to run instead and preserve the skis.

Orienteering race (Kingdom Valley - Short) 8:35 [4] *** 1.7 km (5:03 / km)
spiked:13/14c shoes: Brooks Adrenaline GTS 6

Ran the short course with running shoes and YakTrax.

Orienteering race (Kingdom Valley - Advanced) 20:20 [5] *** 3.5 km (5:49 / km)
spiked:21/23c (injured) shoes: Brooks Adrenaline GTS 6

Ran the long course with YakTrax. Missed 2 controls trying to take shortcuts and still ended up tying Alex's ski time.

Pulled a hamstring somewhere along the way. It's the same one I had trouble with last fall.

Sunday Feb 14, 2010 #

Skate Skiing warm up/down (Craftsbury) 50:00 [3] 8.0 km (6:15 / km)
shoes: Salomon Racing Skate 9

Multiple warm-ups as the start was delayed several times.

Ski Orienteering (Craftsbury) 2:19:48 [3] *** 33.0 km (4:14 / km)
spiked:17/17c shoes: Salomon Racing Skate 9

Cleanest snow so far this series with several inches that fell before and during the race. Felt strong the entire race despite the distance.

Made several mistakes that cost significant time, including the field at the south end of the map, and another field on the north end.

Saturday Feb 13, 2010 #

Skate Skiing warm up/down (Beaver Brook Farm) 45:00 [3] 7.0 km (6:26 / km)
shoes: Salomon Racing Skate 9

Ski Orienteering race (Beaver Brook Farm) 1:00:36 [4] **** 13.0 km (4:40 / km)
spiked:20/20c shoes: Salomon Racing Skate 9

Better conditions than Morse Farm yesterday, but still lacking in the clean snow department. Trails in the fields were in good shape, but woods trails, snowmobile trails and anything near a pine tree was thin.

Skate Skiing (Ski Clinic with Alex) 1:00:00 [3] 5.0 km (12:00 / km)
shoes: Salomon Racing Skate 9

Ski clinic with Alex after the race, followed by some practicing. Good reminders about technique that I was able to use in the long course the following day. Here's what I remember:

Body position: lean forward at the ankles gives free glide, even (especially?) on uphills
Push off with the heel to maintain good ski contact with the snow
V1: Hop from one foot to the other when pushing off
V2: head down during crunch when poling; flat skis are faster
V2A: don't glide to the point of slowing down; quick turnover

What did I miss?

Friday Feb 12, 2010 #

Ski Orienteering race (Morse Farm) 52:29 [3] *** 13.0 km (4:02 / km)
spiked:25/28c shoes: Salomon Racing Skate 9

Lousy snow coverage and confusing control numbering led to a mispunch. Spent more time trying to ski around rocks and pine residue than looking at the map.

Skate Skiing warm up/down 40:00 [3] 5.0 km (8:00 / km)
shoes: Salomon Racing Skate 9

Thursday Feb 11, 2010 #

Note
(rest day)

Work/travel day

Wednesday Feb 10, 2010 #

Cycling Wind Trainer 20:00 [3]

Too messy outside to try to run. Too little time to ski.

Weight Training 20:00 [3]

Tuesday Feb 9, 2010 #

Note
(rest day)

Still fatigued from the Sierra / Tahoe trip and ran out of time to do anything other than sleep, work, eat and wash clothes for the next trip. Hopefully I'll be able to squeeze in a run tomorrow.

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