Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jima

In the 31 days ending Mar 31, 2005:

activity	#	time	miles		km		+m
XC Ski	8	6:35:24	42.38	(9:20)	68.2	(5:48)
Run	8	3:10:36	15.99		25.74
Upper Body	3	2:18:00
Snowshoe	2	1:31:20	2.61		4.2
Exer Bike	2	30:00
Total	19	14:05:20	60.98		98.14

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Wednesday Mar 30, 2005 #

Run (treadmill) 20 [3]
ahr:142 max:161

Exer Bike 15:00 [2]
ahr:116 max:138

Sunday Mar 27, 2005 #

XC Ski (skating) 29:40 [3] 7.0 km (4:14 / km)
ahr:148 max:164

Gunstock 9 am mid-30s
hardpack/icy in places, softer in the sun
Cobble and southern loop, cut out warm-up loop at beginning

Loops
2 - 9:22, 14.3 kph, ahr 141, 2.255 km
3 - 7:20 , 11.7 kph, ahr 153, 1.447 km
4 - 8:03, lost gps lock, ahr 155
5 - 4:55, ahr 155,

Saturday Mar 26, 2005 #

Run (pavement) 40:00 [2] 7.2 km (5:33 / km)
ahr:149 max:163

Running with Tim.
Past MMS, out N Main, Blueberry Lane
back thru downtown
walked a couple of places - Tim has speed, but no endurance

Wednesday Mar 23, 2005 #

Run (treadmill) 20:00 [3]
ahr:145 max:161

Exer Bike 15:00 [2]
ahr:123 max:135

Tuesday Mar 22, 2005 #

Run (pavement) 26:00 [2] 4.8 km (5:25 / km)
ahr:155 max:167

Up Gilford Ave - Piche's 12:25, 2.368k, ahr - 150
4corners - 16:43, 0.69k, ahr - 160
home - 26:00,1.693k, ahr - 158

Monday Mar 21, 2005 #

Run (trail) 36:16 [3] 6.5 km (5:35 / km)
ahr:155 max:170

Ahern loop 3x, 40F, late afternoon - dusk
lap 1 - counterclockwise, 12:05, ave hr - 150, 2.038k
lap 2 - ccw, 12:07, ave hr 160, 2.324k
lap 3 - cw (reversed), ave hr 162, 2.15 k
mostly snow covered snowmobile trails, slightly slushy in places,
not solid footing to push off from , a few bare spots
trail down to lake was wet, a bit of mud.
Steep uphill was challenging, grateful for studs...
Experimented with leg swing, focus on driving leg forward instead of focusing on pushoff.

Saturday Mar 19, 2005 #

XC Ski (Skating) 1:07:54 [3] 14.1 km (4:49 / km)
ahr:157 max:170

Gunstock, about 40F

1 - 9:38, 13.5 kph, 4:23/km,ahr 152, 2.2 k
2- 11:53, 12.3 kph, 4:46/km, ahr 161, 2.5 k
3 - 8:19, 10.6 kph, 5:34/km, ahr162, 1.5 k
4 - 8:57, 12.5 kph, 4:45/km, ahr 161m 1.9 k
5 - 4:38, 14.9 kph, 3:38/km, ahr 162, 1.16k
6 - 8:09, 11.4 kph, 5:11/km, ahr 159, 1.57 k
7 - 16:21, 11.9 kph, 5:00/km, ahr 159, 3.26 k

6 - start down to middle trail, back along upper trail to crest
7 reversed Cobble mtn trail, added loop on the s-curves uphilll section

ave speed - 12.2 kph
max speed - 31.8 kph
14.03 km

Run 21:00 [2] 3.7 km (5:41 / km)
ahr:157 max:166

First run of the season, after a warmup of an hour of skiing.
Low 40s - sunny,

Friday Mar 18, 2005 #

XC Ski (skating) 48:20 [3] 11.2 km (4:19 / km)
ahr:155 max:172

Evening skiing at Gunstock - had head lamp but didn't need it. Snow is variable - glazed and crusted where the sun has hit it, but still powder underneath and where it's been in the shade.
Downhills on the crist are exciting - OK close to terrifying

Wednesday Mar 16, 2005 #

Run (treadmill) 20:00 [1] 2.2 mi (9:05 / mi)
ahr:135 max:160

Tuesday Mar 15, 2005 #

XC Ski intervals (skating) 32:00 [3] 7.5 km (4:16 / km)
ahr:153 max:170

Night skiing at Gunstock, 2x Cobble loop
very good snow cover still - mix of powder, crusted and glazed

Sunday Mar 13, 2005 #

Snowshoe 1:30:00 [1]

Ahern after 10" snowfall

XC Ski (Skating) 1:03:00 [2] 7.0 km (9:00 / km)
ahr:121 max:160

Skating with Ben at Gunstock - 12" of fresh powder
temps in the upper 30s, so it was soft in the sun.
Some glazed sections on the trails.
Very nice conditions.

Saturday Mar 12, 2005 #

Upper Body 1:30:00 [1]

Shoveling -

Tuesday Mar 8, 2005 #

Upper Body 45:00 [1]

A challenging day - started out 33 F and freezing rain, converted to all rain, then got colder and turned to snow. Cleared the driveway about 5 pm, snow continued and then the wind picked up. Not an evening to even think about going out skiing by headlamp....

Sunday Mar 6, 2005 #

Snowshoe 1:20 [1] 4.2 km (19 / km)
ahr:103 max:130

Snowshoeing at Ahern. Variable snow depth. Quite a few snowmobiles put today - generally reluctant to slow down for something as mundane as a person on the trail.
Someone's developed a fairly good snowshoe trail network - wonder if it wil be maintained as hiking trails come spring??

Saturday Mar 5, 2005 #

Upper Body 3:00 [1]

Moving Jayme & Paul's stuff - lots of upper body - felt wiped at the end of the day.

Friday Mar 4, 2005 #

XC Ski (skating) 48:30 [3] 8.5 km (5:42 / km)
ahr:156 max:169

1/2 - 16:18, 12.2kph, 4:51/k, ahr 153, 3.34k flaky time - something's missing
3 - 8:48, 9.9 kph, 5:57/k, ahr 163, 1.48k
4 - 8:53, 12.7 kph, 4:41/k, ahr 159, 1.89k
5 - 4:50, 13.6 kph, 4:22/k, ahr 153, 1.1k
cool down - 3:07, 11.1 kph, 5:22/k, ahr 154, .58k
max speed 35.4 kph

Thursday Mar 3, 2005 #

Run (treadmill) 27:00 [2]
ahr:145 max:160

Wednesday Mar 2, 2005 #

XC Ski intervals (Skating) 31:00 [4] 5.9 km (5:15 / km)
ahr:158

Gunstock - evening workout - cut short by darkness and cold wind, forgot my headlamp.

1 - 11:34, 11.4 kph, 5:11/k, ahr 153, 2.23 km
2 - 14:06, 10.6 kph, 5:35/k, ahr162, 2.52 km
3, 4 skipped
5 - 5:26, 12.3 kph, 4:49/k, ahr 160, 1.125km

New Fischers, 192 cm, moderate flex, felt faster

Tuesday Mar 1, 2005 #

XC Ski (Skating) 1:15:00 [2] 7.0 km (10:43 / km)
ahr:120 max:142

Skating at Gunstock with Ben - 6 + inches of new powder. Had been rolled earlier in the day, but there was 3-5 inches of snow since then. It was light enough that skating was not too difficult.
Ben kept on gettting snagged by the attack gophers grabbing his ankles and pulling him down.
GPS unit battery died part way through - need to monitor to see how many hours it is good for.

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