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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kensr

In the 11 days ending Mar 13, 2018:

activity # timemileskm+mload
  Skate Ski21 25:43:30 94.28(16:22) 151.73(10:10) 22013613.3
  Strength1 1:05:00195.0
  Stretching2 23:0024.0
  Stairway to Heaven 2 20.1
  Total23 27:11:32 94.28 151.73 22013832.4
  [1-5]23 26:56:32

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SaSuMoTuWeThFrSaSuMoTu

Tuesday Mar 13, 2018 #

5 PM

Note

Worked today. Collected sap later -- 7 gal overnight from 6 taps in a snowstorm.
Groomed fields and trail to Lollipop.
C • sap 5
6 PM

Skate Ski (Kingdom Valley) 31:48 [3] 3.48 km (9:09 / km) +111m 7:53 / km

Short after dinner ski in the dark. Very nice snow.

Snow stake at 20"

Stairway to Heaven hills 1 [2]

Monday Mar 12, 2018 #

8 AM

Note

Got to get caught up on sugaring. Running 16 gal thru reverse osmosis to eliminate 2/3 of the water, then will boil. Haven't checked the trees yet, but surely those jugs are overflowing after a week.
4 PM

Skate Ski 34:44 [2] 3.22 km (10:47 / km) +92m 9:27 / km

Simple grooming to get out and collect maple sap, then up the hillside.
Skiing was on soft high moisture snow from last week's storm.

Depth at snow stake 16"

Stairway to Heaven hills 1 [3]

6 PM

Stretching 15:00 [0]

Strength (Exercise class) 1:05:00 [3]

Mostly machines, higher wgt, 12 reps arms, legs, core.

Afterward 10 pullups; ab roller 15x with 25# extra wgt.

Sunday Mar 11, 2018 #

7 AM

Skate Ski 51:56 [3] 8.26 km (6:17 / km) +160m 5:44 / km

Morning ski with Greg up Sams and back on Ruthies.
11 AM

Skate Ski 1:07:35 [3] 9.25 km (7:18 / km) +116m 6:52 / km

Playing on some narrow tracks and then out to Max's and back via Hosmer Point and the lake.

Saturday Mar 10, 2018 #

6 AM

Skate Ski 1:03:00 [2] 4.18 km (15:03 / km) +70m 13:53 / km

Setting stands and boxes. Nice conditions!
11 AM

Skate Ski 47:02 [2] 3.83 km (12:17 / km) +76m 11:11 / km

Watching open relay.
2 PM

Skate Ski 1:35:41 [3] 10.62 km (9:00 / km) +198m 8:14 / km

Across Creek Rd around sugar bush and down into Bowen's narrow trails.

Friday Mar 9, 2018 #

5 AM

Skate Ski 2:22:00 [3] 10.11 km (14:03 / km) +135m 13:10 / km

Setting control boxes.
12 PM

Skate Ski 1:24:00 [2] 9.82 km (8:33 / km) +195m 7:47 / km

Checking some controls and then leisurely touring.

Thursday Mar 8, 2018 #

7 AM

Stretching 8:00 [3]

Arms and legs. Snowing hard.
10 AM

Skate Ski 40:00 [2] 4.3 km (9:19 / km) +92m 8:25 / km

Over in the model area. New snow, nice to have fresh cover. Slow skiing.
6 PM

Skate Ski 1:10:00 [2] 3.0 km (23:20 / km)

Setting control stands with Alex.
8 PM

Skate Ski 1:30:00 [2] 6.0 km (15:00 / km)

Setting more controls, night skiO.

Wednesday Mar 7, 2018 #

6 AM

Skate Ski (Craftsbury) 1:18:07 [2] 6.13 km (12:44 / km) +116m 11:38 / km

Setting boxes.
3 PM

Skate Ski 1:13:41 [2] 5.31 km (13:52 / km) +98m 12:42 / km

Picking up boxes and stands.

Skate Ski 24:19 [3] 5.26 km (4:37 / km) +102m 4:13 / km

Nice fun ski with Boris around the main trails, hard corduroy surface.

Tuesday Mar 6, 2018 #

6 AM

Skate Ski (Craftsbury) 1:15:12 [2] 5.71 km (13:10 / km) +88m 12:13 / km

Setting boxes.

Skate Ski race 32:46 [4] 5.87 km (5:35 / km) +109m 5:06 / km

Forerunning course.
4 PM

Skate Ski 55:00 [2] 4.0 km (13:45 / km)

Skiing sweep for Tuesday night skiO.
6 PM

Skate Ski 35:00 [2] 2.0 km (17:30 / km)

Night control pickup.

Sunday Mar 4, 2018 #

Event: World Cup and World Masters SkiO Championships
 
8 AM

Skate Ski (Masters training interval) 1:02:00 intensity: (10:00 @2) + (42:00 @3) + (10:00 @4) 11.43 km (5:26 / km) +140m 5:07 / km

11 AM

Skate Ski 27:23 [4] 4.44 km (6:10 / km) +84m 5:38 / km

Skate Ski 23:31 [4] 4.17 km (5:39 / km) +62m 5:15 / km

Skate Ski 31:50 [4] 4.2 km (7:35 / km) +95m 6:48 / km

4 PM

Skate Ski 26:55 [2] 4.14 km (6:30 / km) +63m 6:03 / km

Saturday Mar 3, 2018 #

Skate Ski (Craftsbury ) 3:00:00 [1] 13.0 km (13:51 / km)

Touring

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