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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jima

In the 7 days ending Mar 15, 2015:

activity # timemileskm+m
  Ski-O2 1:44:03 11.65(8:56) 18.75(5:33) 429
  XC Ski - Skate2 1:31:03 11.88(7:40) 19.11(4:46) 292
  Run1 28:07
  Total5 3:43:13 23.53 37.86 721
  [1-5]5 3:30:05

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Sunday Mar 15, 2015 #

10 AM

Ski-O warm up/down 7:03 intensity: (59 @0) + (3:04 @1) + (3:00 @2) 1.48 km (4:45 / km) +17m 4:30 / km
ahr:124 max:138 shoes: '03 Yellow Fischer Skating

Windblown - warm and snowing. Freshly groomed - very nice where it's been chopped up, otherwise icy and skittery.

Ski-O race 1:02:48 intensity: (22 @0) + (4:33 @1) + (22:21 @2) + (35:13 @3) + (19 @4) 11.35 km (5:32 / km) +287m 4:55 / km
ahr:142 max:156 shoes: '03 Yellow Fischer Skating

Long course (7.4 k straight-line) - felt fast for the most part. Able to work the hills, which I haven't felt like for a while. Some of the downhills a bit terrifying.
Some minor bobbles and sub-optimal route choices.

12 PM

Ski-O race 34:12 intensity: (16 @0) + (12 @1) + (13:59 @2) + (19:45 @3) 5.92 km (5:46 / km) +125m 5:13 / km
ahr:142 max:155 shoes: '03 Yellow Fischer Skating

Then the Orange course - middle distance. Didn't have to go up the hill.
Had warmed up a bit, so skis were dragging. still fast and skittery on the not-recently-groomed. Not enough crust to support me on totally ungroomed.

1 PM

XC Ski - Skate 39:32 intensity: (1:29 @0) + (47 @1) + (22:34 @2) + (14:42 @3) 8.0 km (4:57 / km) +82m 4:42 / km
ahr:136 max:149 shoes: '03 Yellow Fischer Skating

And kicking around some more afterwards.

Total time and distance estimated, as Garmin battery crapped out partway through.

Friday Mar 13, 2015 #

5 PM

XC Ski - Skate 51:31 intensity: (1:14 @0) + (2:54 @1) + (18:47 @2) + (27:33 @3) + (1:03 @4) 11.11 km (4:38 / km) +210m 4:14 / km
ahr:141 max:158 shoes: '03 Yellow Fischer Skating

Evening ski - no headlamp required.
Good conditions - some wood chips and needles in some places. Firm conditions - nice where it's been groomed.

Wednesday Mar 11, 2015 #

6 PM

Run (treadmill) 28:07 intensity: (8:48 @0) + (4:34 @1) + (9:27 @2) + (5:18 @3)
ahr:120 max:147 shoes: Brooks

Hotel fitness room - broke a sweat, got the heart rate up a little bit, but boring as hell.

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