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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kensr

In the 7 days ending Jan 23, 2011:

activity # timemileskm+mload
  X-C Skiing6 7:19:04 37.04(11:51) 59.61(7:22) 5131187.7
  Total6 7:19:04 37.04(11:51) 59.61(7:22) 5131187.7
averages - weight:159lbs

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Sunday Jan 23, 2011 #

2 PM

X-C Skiing 12:00 [2] 0.89 km (13:24 / km) +4m 13:07 / km

Brief warm up, then into the cold!

X-C Skiing race (Weston ski-o) 48:54 intensity: (8:54 @3) + (25:00 @4) + (15:00 @5) 8.99 km (5:26 / km) +37m 5:20 / km

First time I ever skied on much of the Weston Ski Track. Large enough to make an interesting course. Zilch for climb, but roads, river (unfrozen) and snow-making to keep things interesting. Thanks to Ed, Ian and Alex for putting it together.

Clean run. Straight line on most controls, although sometimes it paid to stay on the groomed trails and take a little distance penalty.

Skis fast; used Start Green with snow temp measured around 15F and air slightly warmer.
Map

X-C Skiing warm up/down 1:00:00 intensity: (30:00 @2) + (20:00 @3) + (10:00 @4) 6.98 km (8:36 / km) +15m 8:30 / km

Coaching workout with Alex. Technique help. Then we split and picked up controls.

Saturday Jan 22, 2011 #

11 AM

X-C Skiing race (Windblown ski-o) 1:03:10 intensity: (43:10 @3) + (20:00 @4) 8.46 km (7:28 / km) +212m 6:38 / km
shoes: Fischer RCS 1

Good packed powder conditions, good course set up by Aims. Fair number of controls on narrow trails. These could be reached by main trails with some distance penalty. Seemed like about 30 skiers on three courses.

Wax okay, but a bit slow (CH4). No nav mistakes. Some routes could have been a little better, if the map were more accurate with the contours -- had some unnecessary climb..

X-C Skiing warm up/down 10:00 [2] 1.0 km (10:00 / km)

2 PM

X-C Skiing 1:10:00 intensity: (40:00 @1) + (30:00 @2) 8.6 km (8:08 / km) +209m 7:15 / km
shoes: Peltonen 3

Switched skis and skied easy, then went on control pickup

Friday Jan 21, 2011 #

X-C Skiing (Kingdom Valley Trails) 1:20:00 [3] 11.0 km (7:16 / km)

Another 4" light snow. Groomed well.

Intervals in mixed terrain: 4 x 1 min V2, double pole, single stick, no pole. Trails groomed fairly narrow at this point, so hookd a few tips.

Thursday Jan 20, 2011 #

6 PM

X-C Skiing (Kingdom Valley Trails) 1:00:00 [2] 10.18 km (5:54 / km) +36m 5:47 / km
weight:159lbs

Groomed trails. Broke thin crust with no problem and churned it up. Dragged belly of Bombi on deep snowpack on upper trails, so had to drop the drag and just pack with the treads. Will hit them again tomorrow after we get another expected snowfall. Nice 20" snowpack now that compacts to half that with grooming.

Skied laps in the fields and Pines. Little rough as the grooming was just first pass in most areas.

Wednesday Jan 19, 2011 #

Note

Feel like a slug, but really long day (5am - 7 pm), so no outside time. Stitches out tomorrow and then some exercise.

Tuesday Jan 18, 2011 #

Note

Long work day. Ruthie got the plow truck fixed today while I was gone (new starter), so plowed 7" of new snow when I got home. Rainy sleet now at 18F. Think most of that is done. Will let everything chill and dry out and then I'll groom the trails tomorrow. Have 20" on the ground, so trails are fine.

Monday Jan 17, 2011 #

X-C Skiing (Kingdom Valley Trails) 35:00 [2] 3.5 km (10:00 / km)

Back home to 14" of settled snow. Groomed up fields with snowmobile and then Bombi once I warmed it up. Skied in the evening, but it was 0F and I hadn't bothered to rewax. So no glide and pretty slow.

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