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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dhdh

In the 31 days ending Dec 31, 2018:

activity # timemileskm+m
  Skate ski9 10:13:42 77.4(7:56) 124.57(4:56) 1432
  Yoga2 1:25:00
  Orienteering1 1:13:43 3.27(22:33) 5.26(14:01) 10
  Classic ski1 55:26 6.55(8:27) 10.55(5:15) 104
  Total13 13:47:51 87.23 140.38 1546
  [1-5]13 12:58:05

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Monday Dec 31, 2018 #

1 PM

Skate ski 55:53 intensity: (34 @0) + (3:48 @1) + (11:42 @2) + (26:17 @3) + (13:32 @4) 13.11 km (4:16 / km) +180m 3:59 / km
ahr:149 max:169 shoes: Fischer RCS skate plus stiff 1

-3

Absolutely beautiful conditions. Almost there but still not 100% so didn't push it too long or too hard (except a few places where it was so nice it was impossible not to push a little ...)

Broke several segment PBs.

Saturday Dec 29, 2018 #

Yoga 40:00 [3]

Intermediate core again
2 PM

Skate ski 48:39 intensity: (24:30 @0) + (12:28 @1) + (9:29 @2) + (2:12 @3) 4.74 km (10:16 / km) +122m 9:06 / km
ahr:115 max:154 shoes: Fischer RCS skate plus stiff 1

Short & light ski with Micah - still feeling under the weather.

Thursday Dec 27, 2018 #

2 PM

Skate ski 1:39:42 intensity: (1:02 @0) + (1:43 @1) + (9:22 @2) + (1:02:18 @3) + (24:26 @4) + (51 @5) 20.19 km (4:56 / km) +186m 4:43 / km
ahr:152 max:194 shoes: Madhus rock skis

-12
Skiing felt good, but feeling like I am getting a little sick ...
A low intensity longer ski

Wednesday Dec 26, 2018 #

Yoga 45:00 [1]

Intermediate core online session - a number of poses I am not flexible enough for ...

Monday Dec 24, 2018 #

4 PM

Skate ski 1:03:04 intensity: (12 @0) + (34 @1) + (4:57 @2) + (39:54 @3) + (17:27 @4) 12.72 km (4:57 / km) +126m 4:43 / km
ahr:153 max:164 shoes: Madhus rock skis

-18
Pretty fast for cold snow. Some fresh snow, slower on trails that had not been groomed (power line and 10k)

Saturday Dec 22, 2018 #

1 PM

Classic ski 55:26 intensity: (1:16 @0) + (1:25 @1) + (10:25 @2) + (29:43 @3) + (12:35 @4) + (2 @5) 10.55 km (5:15 / km) +104m 5:00 / km
ahr:150 max:173 shoes: RCS 200 - Dave Brook's old ski

First classic ski of the year - as usual on classic skis felt as coordinated as a baby giraffe.

Wednesday Dec 19, 2018 #

1 PM

Skate ski 1:33:16 intensity: (39 @0) + (4:16 @1) + (14:12 @2) + (47:38 @3) + (26:31 @4) 19.76 km (4:43 / km) +195m 4:30 / km
ahr:151 max:166 shoes: Madhus rock skis

Lower valley was a really bad idea ... not ready by any stretch of the imagination.

Maybe started to feel a bit of a cold from Anais at the end?

Monday Dec 17, 2018 #

6 PM

Skate ski 56:31 intensity: (2:08 @0) + (1:19 @1) + (4:40 @2) + (18:39 @3) + (29:08 @4) + (37 @5) 10.6 km (5:20 / km) +190m 4:54 / km
ahr:154 max:174 shoes: Madhus rock skis

Felt good, but pretty tired.

Sunday Dec 16, 2018 #

11 AM

Orienteering 1:13:43 intensity: (13:07 @0) + (17:40 @1) + (27:00 @2) + (15:56 @3) 5.26 km (14:01 / km) +10m 13:53 / km
ahr:132 max:157 shoes: VJ O-shoes 10.5

Snow-O, may as well make use of the fact that there is almost no snow here.
Did the COC middle C-10, Forest had put out ribbons. Really not very fast though ...

Wednesday Dec 5, 2018 #

5 PM

Skate ski 44:11 intensity: (3:49 @0) + (4:20 @1) + (12:24 @2) + (17:18 @3) + (6:20 @4) 8.96 km (4:56 / km) +39m 4:50 / km
ahr:141 max:169 shoes: Madhus rock skis

-6 or so.

Worked on double poling on Dog (which isn't really is great shape ...)

Took it easy with Siya but she did really well, wasn't lagging behind at all.

Monday Dec 3, 2018 #

3 PM

Skate ski 1:20:12 intensity: (27 @0) + (1:01 @1) + (8:55 @2) + (41:50 @3) + (27:59 @4) 18.68 km (4:18 / km) +219m 4:03 / km
ahr:154 max:170 shoes: Madhus rock skis

-8.
Was going to take it easy and but it was too nice to not go fast on Copper!
Not great on all trails, still not enough snow, but Selwyn's & Copper & Wolf are great.

Saturday Dec 1, 2018 #

2 PM

Skate ski 1:12:14 intensity: (2:02 @0) + (3:04 @1) + (6:05 @2) + (25:11 @3) + (35:52 @4) 15.81 km (4:34 / km) +175m 4:20 / km
ahr:154 max:170 shoes: Madhus rock skis

-10, conditions pretty good considering the lack of snow. Power line, Lower Valley & the 10k weren't great but Selwyn's, Upper Valley & Copper were beautiful.

Felt good, worked on timing.

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