Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: biggins

In the 30 days ending Apr 30, 2011:

activity	#	time	miles		km		+m				load
skate ski	22	25:11:21	227.45	(6:39)	366.04	(4:08)	5872				4649.1
ski-o!	5	6:42:43	37.94	(10:37)	61.06	(6:36)	736	60 /	78c	76%	1002.0
road bike	4	5:50:32	91.0	(15.6/h)	146.46	(25.1/h)	2035				1051.6
orienteering	2	3:25:02	12.77	(16:03)	20.55	(9:59)	796	46 /	49c	93%	703.5
run	6	3:11:27	20.08	(9:32)	32.32	(5:55)	782				647.0
mtn bike	1	1:41:46	8.06	(4.8/h)	12.98	(7.7/h)	559				246.9
dp ski	2	37:46	1.68	(22:29)	2.7	(13:58)					70.4
Total	36	46:40:37	398.99	(7:01)	642.11	(4:22)	10780	106 /	127c	83%	8370.5
[1-5]	36	46:40:08

3:49

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Saturday Apr 30, 2011 #

8 AM

ski-o! 55:23 *** 9.81 km (5:39 / km) +137m 5:17 / km
ahr:134 max:155 spiked:11/15c shoes: 11 fischer rcr skio (110)

Yay ski-o. Pretty cold last night, 20, so everything was icy and solid. Green course from Sept.

ski-o! 26:51 ** 5.77 km (4:39 / km) +78m 4:22 / km
ahr:138 max:153 spiked:10/12c shoes: 11 fischer rcr skio (110)

First half of the ski-o red course from this winter. Good thing I remember where all these trails are supposed to be.

ski-o! 38:39 *** 5.93 km (6:31 / km) +66m 6:11 / km
ahr:130 max:155 spiked:8/9c shoes: 11 fischer rcr skio (110)

And finally part of the long orange from september, with Jonis following along on a different map trying to figure out where we were.

3 PM

road bike 1:48:13 [3] 29.45 mi (16.3 mph) +540m

Friday Apr 29, 2011 #

6 PM

run 29:53 3.41 mi (8:45 / mi) +117m 7:55 / mi
ahr:151 max:161

Thursday Apr 28, 2011 #

3 PM

road bike 1:08:44 [3] 17.37 mi (15.2 mph) +506m

Its sunny and 60 and calm down in town, and cold and cloudy and snowing up at home. Yay microclimates.

6 PM

Note

Fresh from the internet-skills-enrichment-department, check out what I made today instead of, you know, doing whatever it is I actually do all day long. Apparently it doesn't really work in IE, because bill gates hates orienteering.

C • Nice exercise 20

Wednesday Apr 27, 2011 #

3 PM

run 1:24:22 8.78 mi (9:37 / mi) +304m 8:41 / mi
ahr:147 max:162

see thats the problem with running. nothing exciting enough to write about ever happens.

Tuesday Apr 26, 2011 #

8 AM

skate ski 1:46:05 25.43 km (4:10 / km) +494m 3:48 / km
ahr:143 max:163 shoes: 10 atomic red cheetahs

Finally a clear day. Whats the point of having three solid days of snowstorms if it melts out every day? It stopped last night and cleared up, so the temperature dropped and everything froze up nice and solid. Did a left-turn loop around TXC, which I think I like better than the right-turn loop, though maybe just because I haven't done it as much. Not a bad day.

C • left hand loop 1

2 PM

road bike 1:58:57 [3] 30.27 mi (15.3 mph) +637m

Yay outside day. Rode down to the lake, then started up donner pass, but its entirely too cold for that, and would have made two giant hills I'm not ready to ride up instead of one. So around the lake, except the park isn't plowed yet, so back around, through town and up Alder Creek. Sunny and not too windy, but still chilly. Somebody really needs to invent bike gloves with fingers.

C • Around the lake 2

Sunday Apr 24, 2011 #

6 PM

run 29:12 3.19 mi (9:09 / mi) +102m 8:19 / mi
ahr:139 max:156

C • woah there 9

Saturday Apr 23, 2011 #

9 AM

ski-o! 55:19 *** 7.83 km (7:04 / km) +98m 6:39 / km
ahr:131 max:150 spiked:14/20c shoes: 11 fischer rcr skio (110)

Corn Snow Cup Middle
A pretty miserable day. It didn't really freeze last night, and we got a couple inches of new heavy wet snow. So the woods were slow and the groomed stuff wasn't much faster. Skipped a couple controls and missed a few more because all those rock features on this end of the map are under the snow, so there's not much to navigate by. quickroute.

skate ski 30:25 6.69 km (4:33 / km) +108m 4:12 / km
ahr:132 max:144 shoes: 10 atomic red cheetahs

Warming hut pancake day! Skied out to the warming hut on Silver (slowly in the glue snow), where the snowmobile-pulled-bbq-sled-party-wagon was cooking up pancakes and eggs and sausage and lots of other delicious things.

skate ski 29:13 6.37 km (4:35 / km) +73m 4:20 / km
ahr:128 max:147 shoes: 10 atomic red cheetahs

Back home after standing around in the snowstorm and freezing for a while, then eating entirely too much bacon.

C • no such thing 2

Friday Apr 22, 2011 #

8 AM

ski-o! 1:28:51 *** 17.79 km (5:00 / km) +345m 4:33 / km
ahr:144 max:162 spiked:17/22c shoes: 11 fischer rcr skio (110)

Corn Snow Cup Long
This is why Tahoe is awesome. A hard freeze last night, so down to Tahoe City for the Blue Long course from the meet in September. Now astute readers may notice that even up here, September is considered a "summer" month, and as such this was actually a summer-o course. But the corn snow was rock solid, and there's still full snow coverage (and 6' of it) everywhere except the creeks.

This was actually really hard. I know where the groomed trails go on the close section of the map, but not the far end, and I didn't bother to overlay them on top of the summer map. And some jeep roads are groomed, others aren't, and most places the groomed trails just go randomly through the woods. Most of the navigation in the summer is by rocks or the three foot scrub vegetation patches, both of which are totally buried right now. Also I didn't have a compass today.

I totally blew it on the route to 4, finally figured it out on the big marsh, and skied back through it. I whiffed on 6 (buried) and 9 (buried), and collapsed a huge snow bridge on the creek to 10. Came up short on 11, thought I was high and past it in the field halfway to 12, so I doubled back but then found something that looked like that trail. Totally whiffed on 17, I found the only rock around there poking up through the snow, but apparently it was the wrong one.
quickroute.
All together, awesomeness.

C • Fast time 5

skate ski 1:23:42 18.98 km (4:25 / km) +384m 4:00 / km
ahr:137 max:155 shoes: 10 atomic red cheetahs

It warmed up and got a little slushy, so I switched to the good skis and went out for a trail loop of some HF10 hotness.

Thursday Apr 21, 2011 #

5 PM

dp ski 11:13 0.78 km (14:24 / km)
ahr:116 max:136 shoes: 11 fischer rcr skio (110)

ski-o! 22:15 *** 2.13 km (10:27 / km) +4m 10:21 / km
ahr:121 max:138 shoes: 11 fischer rcr skio (110)

Played the ski-o figure-eight game with the sprint map from sweden: forwards, then backwards, then forwards but each leg by memory (there's a lot of turns in there). Then two laps of the second middle map. Bonus fun with Jonis also skiing around in circles on tight narrow trails, though we only actually crashed once.

ski-o! 17:02 *** 1.71 km (9:58 / km) +1m 9:56 / km
ahr:116 max:128 shoes: 11 fischer rcr skio (110)

ski-o! 18:02 *** 1.9 km (9:30 / km) +3m 9:25 / km
ahr:114 max:124 shoes: 11 fischer rcr skio (110)

ski-o! 16:06 *** 1.7 km (9:27 / km) +3m 9:22 / km
ahr:105 max:117 shoes: 11 fischer rcr skio (110)

Wednesday Apr 20, 2011 #

6 PM

run 28:46 3.18 mi (9:03 / mi) +99m 8:15 / mi
ahr:143 max:158

Tuesday Apr 19, 2011 #

8 AM

skate ski 55:31 10.7 km (5:11 / km) +288m 4:34 / km
ahr:133 max:153 shoes: 11 fischer rcr skio (110)

Oh the end is nigh. TD stopped grooming on Sunday, which is sortof a shame since even with the super hot weekend and solid day of downpour yesterday there's still six feet at the base, and lots more higher up. I guess they ran out of insurance time. Or gas money. Tahoe City is still planning for a couple more weeks though.

C • 2012 Ski-O? 5

2 PM

road bike 54:38 [3] 13.91 mi (15.3 mph) +352m

Check out all these non-snow related activities I'm doing this week. Its like its summer or something. Still too cold for this biking stuff though.

C • Warmer there. 2

Sunday Apr 17, 2011 #

10 AM

run warm up/down 11:09 1.36 km (8:11 / km) +107m 5:53 / km
ahr:129 max:139

orienteering race 2:31:14 * 14.1 km (10:44 / km) +537m 9:01 / km
ahr:142 max:162 spiked:29/31c

Blue Long at Pacheco.
Sweet, 14 more km of side hills. I <3 BAOC terrain. My feet hurt a lot and had tons of blisters on the sides from yesterday, so even with a different pair of non-fitting shoes I was still jogging fairly daintily. The course was fairly uninspiring, in a "yay I get to contour again for half a km across a steep grassy hillside this leg" sort of way. A few mistakes today, or more likely hesitations, mostly cause I was tired and it was hot and I wasn't caring so much. qr

Also heard that the ski marathon on Saturday actually had really good conditions, and they changed the course so it wasn't so brutal on the hills (there's so much snow they couldn't groom under some of the powerlines), so the times were really fast. Oops. Looks like we picked the wrong sport for this weekend. It was still fun though, sort of.

Driving home started with the AC on full blast, then slowly turned down and down and off and then the heat was on and then the defroster and a solid windy whiteout snowstorm up the last hill to home. No chains needed though, or it would have been the full spectrum in one drive. Also sometime during the weekend the 8' x 8' x 15' pile of solid cornsnow on the roof outside my window slid, which must have been an awesome sound and probably scared the crap out of the people below, if it didn't also break all their windows. At least I'll have a view (and sunlight) from my desk again tomorrow, for the first time in four months.

C • Countouring 2

Blue Long - Splits

Saturday Apr 16, 2011 #

11 AM

run warm up/down 8:05 1.09 km (7:27 / km) +53m 5:59 / km
ahr:130 max:146

orienteering race 53:48 * 6.46 km (8:20 / km) +259m 6:56 / km
ahr:161 max:172 spiked:17/18c

Blue Middle at Pacheco.
Not so tough, since we started late and there were trails beaten through the grass to every control. Only one mistake, on 7, and that was seriously because I was too distracted by thinking up snarky comments to write on AP about pointless trail-run-orienteering courses, so I dropped down too far up the reentrant and wandered around for a couple minutes. qr

Also running sucks. My feet hurt. And I'm all sunburned. First time outside the house without a wool hat on in six months, so the top of my head is totally fried, which hurts a lot. Seeing grass was kindof cool though.

Then Jonis and I drove up to San Jose for the hockey playoff game, which San Jose lost, by a lot. And they didn't even have the decency to start any fights about it.

C • Middle? 5

Blue Middle - Splits

Friday Apr 15, 2011 #

Event: US Interscholastic & US Intercollegiate Championships

9 AM

skate ski 1:08:36 18.58 km (3:41 / km) +252m 3:27 / km
ahr:139 max:159 shoes: 10 atomic red cheetahs

warm and slushy, but not too slow until the end.

Thursday Apr 14, 2011 #

9 AM

skate ski 1:22:47 15.87 km (5:13 / km) +450m 4:34 / km
ahr:133 max:160 shoes: 11 fischer rcr skio (110)

They groomed the new snow from yesterday this morning, so it was still soft and cold, so I headed up the mountain since it was gonna be slow anyway. Windy and cold and drifted along the ridgeline, but I ran across two coyotes prowling around top end. Then hit some fanfreakingtastic crust skiing on the way down to get some terrain photos for the WC bulletins.

I've been waiting for the weather forecast to quit jumping around before figuring out the plan for the weekend, but it finally did and it looks super warm up here (swix makes a "dirty harry" wax? awesome). And I don't trust Royal Gorge one bit to groom that in any way thats passable. TD or TXC could pull it off, but for some inexplicable reason not RG. So we're gonna bail on the marathon and head down to SF to play summer orienteering for a couple days.

C • Dirty Harry 5

Wednesday Apr 13, 2011 #

7 AM

skate ski 1:09:33 20.43 km (3:24 / km) +265m 3:12 / km
ahr:145 max:162 shoes: 11 fischer rcr skio (110)

Early ski, due to some angry clouds rolling over the pass right now. Spring conditions at their finest, icy but soft.

Tuesday Apr 12, 2011 #

7 PM

skate ski 1:14:34 17.36 km (4:18 / km) +241m 4:01 / km
ahr:142 max:158 shoes: 11 fischer rcr skio (110)

Late ski with Jonis on the snowmobile road from Prosser. Conditions weren't too bad, the road was chewed up a little but there was usually a part of it that was still freshly groomed, or at least flat. Had some wicked stomach cramps for the last half, maybe too much lunch.

Monday Apr 11, 2011 #

9 AM

skate ski 1:05:05 18.85 km (3:27 / km) +242m 3:15 / km
ahr:146 max:163 shoes: 11 fischer rcr skio (110)

Easy skate around the valley. My arms hurt today.

Sunday Apr 10, 2011 #

9 AM

skate ski 1:33:15 22.77 km (4:06 / km) +472m 3:43 / km
ahr:139 max:158 shoes: 11 fischer rcr skio (110)

Crust ski with Jonis around the valley, then we climbed up Crabtree. Legs felt pretty trashed at the end.

Saturday Apr 9, 2011 #

10 AM

skate ski warm up/down 5:09 1.45 km (3:33 / km) +1m 3:32 / km
ahr:131 max:140 shoes: 10 atomic red cheetahs

skate ski race 25:08 7.27 km (3:27 / km) +80m 3:17 / km
ahr:154 max:165 shoes: 10 atomic red cheetahs

ASC Biathlon
Yay skiing and guns. Nice and cold overnight, so the snow was rock solid and happily fast. Three 2km ski loops, and shooting a round of prone and a round of standing. Mass starts in waves of about 10. Jonis and I were in a wave of old people, so we never saw any of them. I was comfortably drafting right on his tail through the entire first lap, and we passed the entire wave in front of us so there was no waiting in line to shoot. The guns were pretty ghetto, also we suck at it, so I shot 2/5, Jonis 1/5, and I had a bit of a lead going into the second lap and gained a bit on the downhill, but lost a bunch coming back up the uphill. I was just ahead when we got to the range for the second time, we both shot 1/5, but he did it faster, so had about half a penalty lap lead coming out. I caught up some on the downhill, but couldn't gain any more through the uphill. One of the juniors in the earlier wave beat us both, so we were 2nd and 3rd.

also, your bombi isn't awesome unless it has a rocketbox.
.

C • rocketbox 1

skate ski warm up/down 22:15 4.35 km (5:07 / km) +47m 4:51 / km
ahr:126 max:143 shoes: 10 atomic red cheetahs

12 PM

skate ski 15:48 3.77 km (4:12 / km) +65m 3:52 / km
ahr:133 max:153 shoes: 10 atomic red cheetahs

Friday Apr 8, 2011 #

3 PM

skate ski 57:03 13.05 km (4:22 / km) +180m 4:05 / km
ahr:131 max:147 shoes: 10 atomic red cheetahs

Easy slow ski around TD. Turns out yellow wax doesn't work so good on 15 degree powder.

Thursday Apr 7, 2011 #

5 PM

dp ski 16:02 1.22 km (13:09 / km)
ahr:119 max:137 shoes: 11 fischer rcr skio (110)

Snowing pretty hard all day, but it finally cleared up late in the afternoon. So I went down to Prosser and skied in a track in the middle of the woods to play the figure-8 ski-o game. Despite it only being 20 degrees, the crust wasn't too solid, and there was still six inches or so of new fluff on top. But it packed down pretty fast and was hard enough to go too fast by the second lap.

C • Snow. 2

ski-o! 18:23 *** 1.71 km (10:44 / km)
ahr:116 max:137 shoes: 11 fischer rcr skio (110)

Map 1 from the ski-woc middle.

ski-o! 15:00 *** 1.65 km (9:05 / km)
ahr:112 max:123 shoes: 11 fischer rcr skio (110)

Map 1 again. Faster this time, partly because I was starting to get the hang of this, and partly because the track were starting to harden up. I ended up in a different spot on the track, but we'll assume thats because I somehow optimized my route choices and not cause I missed some turns.

Jonis and Jack showed up in the middle to try to figure out what I was doing. Jack was perfectly happy to chase me around and around despite the fact that he postholes up to his belly every other step.

dp ski 10:31 0.7 km (14:56 / km)
ahr:117 max:143 shoes: 11 fischer rcr skio (110)

So much fun I decided to add another oval into my track to make it more interesting, this time with a couple tiny hills and some trees to weave around.

ski-o! 7:51 *** 0.78 km (10:01 / km)
ahr:109 max:121 shoes: 11 fischer rcr skio (110)

Map 2 from the ski-woc middle, now with three-oval-eight-junction madness.

ski-o! 7:49 *** 0.75 km (10:24 / km)
ahr:102 max:116 shoes: 11 fischer rcr skio (110)

Map 2 again.

ski-o! 15:12 *** 1.6 km (9:30 / km) +1m 9:28 / km
ahr:105 max:131 shoes: 11 fischer rcr skio (110)

And finally map 1 again. It was starting to get dark, so on the end of the track that was in the pine trees it was pretty hard to see the map while moving. Not that it was easy in the first place.

So this is successfully an awesome exercise. My brain and my arms were both very tired by the end. Easily the most fun you can have on a 20x20m swath of unpacked snow.

C • Woo ski-o training! 4

Wednesday Apr 6, 2011 #

7 AM

skate ski 2:45:58 51.84 km (3:12 / km) +583m 3:02 / km
ahr:145 max:160 shoes: 10 atomic red cheetahs

Miscellaneous midweek morning marathon. Conditions were lovely, a little cold and slow at first, then glazed and awesome for most of it, then I finished up just before the sunny spots thawed too much.

6 PM

skate ski 51:57 9.73 km (5:20 / km) +202m 4:50 / km
ahr:135 max:150 shoes: 11 fischer rcr skio (110)

with Jonis in Prosser, on the snowmobile trail so we could check out the terrain for sweet ski-o-ness. its awesome. then it started snowing again.

Tuesday Apr 5, 2011 #

8 AM

skate ski 1:01:02 17.15 km (3:34 / km) +220m 3:21 / km
ahr:145 max:163 shoes: 10 atomic red cheetahs

Only a soft freeze last night, and I didn't get out until almost 9, so things were ok but not the best.

Markku took off this morning for points south, after a great weekend of checking out venues and schedule scheming. You all best start training now, there's gonna be an awful lot of ranking points on the line next year in our own backyard.

Monday Apr 4, 2011 #

8 AM

skate ski 50:45 [2] 8.65 km (5:52 / km) +150m 5:24 / km
shoes: 11 fischer rcr skio (110)

checking out TahoeXC a bit with Markku

C • Markku 2

Sunday Apr 3, 2011 #

9 AM

skate ski 43:43 [3] 4.49 km (9:44 / km) +114m 8:38 / km
shoes: 10 atomic red cheetahs

Markku Vauhkonen, IOF Tahoe World Cup Ski-O Controller Extraordinaire, is in town for a couple days to check out the terrains for next year. So we headed up to Auburn with Tony and skied around a bit.

Hard freeze last night, down below 20, so everything was rock solid and icy.

11 AM

skate ski 1:13:27 [3] 10.72 km (6:51 / km) +320m 5:58 / km
shoes: 10 atomic red cheetahs

Came back to Tahoe Donner and wandered around here for a bit. Markku wanted to see some of the higher trails, so we skied a loop up the mountain a bit. Welcome to 2000 meters. I hope I didn't break our controller...

4 PM

skate ski 27:03 5.91 km (4:34 / km) +73m 4:19 / km
ahr:124 max:143 shoes: 10 atomic red cheetahs

Saturday Apr 2, 2011 #

8 AM

skate ski 1:08:46 17.3 km (3:58 / km) +230m 3:44 / km
ahr:142 max:158 shoes: 10 atomic red cheetahs

It never got below about 40 last night, so everything was soft and slow and punchy. No so fast, and a lot of work.

Friday Apr 1, 2011 #

8 AM

skate ski 1:24:31 28.31 km (2:59 / km) +338m 2:49 / km
ahr:152 max:168 shoes: 10 atomic red cheetahs

T-shirts and sunshine at 8am, on 10 feet of icy corn snow. Home sweet home.

Not much selection on clothes or boots or wax, as all of that is still in Paris. Or maybe LAX (not that I flew through there). They're not actually sure for some reason. At least the skis got here.

4 PM

mtn bike 1:41:46 8.06 mi (4.8 mph) +559m
ahr:128 max:178

ha. awesomeness. yay mud.
Jonis and I drove down towards Reno until we were below the snow line, then went exploring on some ranchland trails. Climbed up a lot on some crappy singletrack until we got totally blocked by snow, then came down some fire roads which were a mix of good bits and crazy steep muddy bits.

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