Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: acjospe

In the 7 days ending Feb 26, 2012:

	activity	#	time	miles		km		+m
	Skate skiing	4	4:16:12	28.94	(8:51)	46.57	(5:30)	591
	Running	4	2:30:42	15.12	(9:58)	24.33	(6:12)	758
	Classic skiing	2	2:05:04	16.23	(7:42)	26.11	(4:47)	527
	Ski-o	1	1:30:00	8.08	(11:08)	13.0	(6:55)		17 /	17c	100%
	Orienteering	1	1:07:06	3.67	(18:16)	5.91	(11:21)	242		10c
	Core Strength	1	16:00
	Yoga/Stretching/PT	2	15:00
	Total	12	12:00:04	72.04		115.93		2118	17 /	27c	62%
	[1-5]	12	10:46:25
averages - sleep:7.5

3:48

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Sunday Feb 26, 2012 #

10 AM

Running hills 53:55 5.46 mi (9:52 / mi) +333m 8:18 / mi
ahr:149 max:184 shoes: Pink shiny! (v2)

6x Langdon st, with a map, drawing squiggles. Definitely felt like work by the end! I felt good, though.

Yoga/Stretching/PT 5:00 [0]

12 PM

Skate skiing 1:10:52 [1] 13.61 km (5:12 / km) +40m 5:08 / km

Coaching the CSUers; they were doing speeds so I did some with them, but I was strangely tired - almost like I'd done intervals before this or something. Weird.

Saturday Feb 25, 2012 #

8 AM

Classic skiing 14:21 [1] 4.81 km (2:59 / km) +181m 2:31 / km
ahr:108 max:164

Fairly epic waxing day at the Midd. carnival. Winter came on a saturday this year.
Winter came on a Saturday.

Friday Feb 24, 2012 #

8 AM

Skate skiing 1:07:18 9.85 km (6:50 / km) +334m 5:51 / km
ahr:125 max:169 slept:8.0

Middlebury carnival, moved to Trapps because such low snow. A storm is predicted, but it didn't hit while they were racing. Testing skis, ended up on jetstream blue for the men, and holmenkol mid for the women. Looked speedy and fun, but I'm glad I'm not racing today, feeling tired and sluggish still.

1 PM

Running 45:39 5.13 mi (8:54 / mi) +186m 8:00 / mi
ahr:155 max:170 shoes: Pink shiny!

Out before the snow piled up too deep, miles for miles' sake. Not 100% convinced this is the best way to be fast, but I do think it'll help with the whole not-broken deal. No significant accumulation yet, but we should have 4-6" before the morning and another 3-5" through the day. Should be a slog of a race for them...

Yoga/Stretching/PT 10:00 [0]

Thursday Feb 23, 2012 #

Note

Just realized I'll be home for a whopping four days this March. Sigh.

C • But you have three homes (a... 3

Core Strength 16:00 [1]

9 AM

Skate skiing 1:19:28 15.18 km (5:14 / km) +116m 5:03 / km
ahr:142 max:174 slept:10.0

Games! sharks and minnows, capture the flag, and then a ski.

2 PM

Skate skiing 38:34 7.93 km (4:52 / km) +101m 4:34 / km
ahr:124 max:167

Mostly coaching, then a short ski with the EHS-level girls. Right knee isn't happy.

Wednesday Feb 22, 2012 #

8 AM

Running 23:26 1.74 mi (13:28 / mi) +163m 10:26 / mi
ahr:159 max:174 slept:4.5 shoes: disintegrators

Orienteering 1:07:06 *** 5.91 km (11:21 / km) +242m 9:25 / km
ahr:152 max:181 10c shoes: disintegrators

Goal was to be really good about being on my compass and go in straight lines. That went ok. I felt pretty good about reading the map while running, which was nice. One big mistake and one HUUUUGE mistake... the mistake to 4, there was a downed tree taking over the entire valley, so I went up onto the hill to my right to go around it, and then never really looked at my map and figured I was on the parallel ridge and just kept trundling along. Lesson: need to look at map as well as compass.

9 was a disaster - things were good down the hill from 8, but then I didn't 100% verify my position when I crossed the stream, and got hella confused once across. Also, I seem to have forgotten how to relocate - I kept trying to relocate, and kept failing. Eventually, I just bailed to 10, and somehow that went ok, but I was out of time and had to go home. Bummer. Lesson: verify exactly where you are when you hit attackpoints, and when relocating, do it successfully.

Super fun to run in the woods, aside from the bit where I was lost.

Tuesday Feb 21, 2012 #

Note
(rest day)

Aaaand back to western MA for 24hrs.

Monday Feb 20, 2012 #

6 AM

Running 27:42 [1] 2.79 mi (9:56 / mi) +76m 9:09 / mi
shoes: Pink shiny!

Morningjog! Cold out.

10 AM

Classic skiing 1:50:43 21.3 km (5:12 / km) +346m 4:48 / km
ahr:143 max:167

First day of Bretton Woods ski camp, and actually my only day, since I have to get back to class tomorrow. I had the speedy girls, and we wanted to work on downhills, which means going up hills. Beautiful klister-covered day, perfect kick and glorious views.

Elbow was hurting a bit; classic seems to actually make it hurt, skate is just the usual dull/ignorable ache. Been sore for a few days now. Sigh.

3 PM

Ski-o 1:30:00 [1] 13.0 km (6:55 / km)
spiked:17/17c

Setting up/taking down/skiing around the ski-o I'd set for the kids. Everyone seemed to enjoy themselves, and most figured out what they were doing. Teams of two, and each skier had a map. Using the ol' clutch-the-map-in-your-hand approach to this for the kids, as I didn't have enough map holders to go around (34 skiers!), and didn't want to only give them to some people (I had mine, of course, hehe). Getting super windy by the end, and right knee was sore from having to edge off the icy tracks.

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