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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kensr

In the 7 days ending Feb 6, 2011:

activity # timemileskm+mload
  Skate Ski14 15:51:22 82.39(11:33) 132.6(7:10) 8672712.3
  Stretching2 20:00
  Total14 16:11:22 82.39 132.6 8672712.3
  [1-5]14 15:51:22

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MoTuWeThFrSaSu

Sunday Feb 6, 2011 #

8 AM

Skate Ski 1:10:00 [2] 4.6 km (15:13 / km) +109m 13:36 / km

Setting out controls at Auburn for relay sprints. Nice hard frozen snow.
2 PM

Skate Ski 15:00 [3] 1.6 km (9:22 / km)

Picking up controls after sharing pieces of the relay winners' pies.

Saturday Feb 5, 2011 #

7 AM

Skate Ski warm up/down 50:00 [1] 3.72 km (13:26 / km) +65m 12:21 / km

Hanging controls on white course.
9 AM

Skate Ski race (Tahoe XC) 1:16:40 [4] 13.64 km (5:37 / km) +176m 5:17 / km

Really nice course set by Greg. Quick, not much climb, lots of controls (28) and off-trail travel. Went well for first half, then slowed a bit after map exchange. Still, good result.
11 AM

Skate Ski warm up/down 20:00 [2] 2.21 km (9:03 / km) +29m 8:30 / km

3 PM

Skate Ski 25:00 [2] 3.46 km (7:14 / km) +60m 6:39 / km

Easy afternoon ski after WC discussion.

Friday Feb 4, 2011 #

10 AM

Skate Ski warm up/down 7:00 [3] 1.0 km (7:00 / km)

11 AM

Skate Ski race (Royal Gorge) 1:29:00 [4] 16.9 km (5:16 / km)

Lots of hills, warm snow, slow skiing. This was work today. Royal Gorge gets plenty of sun and it hit the trails pretty hard. Last third was a grind.
1 PM

Skate Ski warm up/down 25:00 [3] 3.1 km (8:04 / km)

Back up from finish to lodge.
3 PM

Skate Ski (Auburn Ski Club) 1:15:00 [1] 2.6 km (28:51 / km)

Hanging controls for Sunday's relay.

Thursday Feb 3, 2011 #

2 PM

Skate Ski (Tahoe XC) 1:46:12 [3] 20.22 km (5:15 / km) +428m 4:45 / km

Rest day. Felt good hitting the perimeter trails around Tahoe XC. Altitude no problem now, just general fitness on the hills.

Wednesday Feb 2, 2011 #

Skate Ski warm up/down 27:00 [3] 1.6 km (16:52 / km)

Up the trail to the start.

Skate Ski race (Northstar xc) 1:30:00 [4] 15.3 km (5:53 / km)

Good fast day at Northstar. Fun area, you take a gondola to the xc center and then ski up another k to the trail network. Nice conditions for off-trail, powder over solid base. They forgot to groom one trail; we crossed it going down on a bushwhack to hit the trail with our control. I realized the trail wasn't there; others kept going down the mountainside ... ha! ha!

Then the next control was hung on the wrong side of the trail, high up and back from the trail. Missed it and carefully searched along a half k of trail before I spotted it on the 4th pass; 8 min on that one. Still, in 2nd place for the day (out of the 3 of us).

Skate Ski warm up/down 1:18:00 [2] 10.7 km (7:17 / km)

Down to lunch (4 min), then back up later for control pickup. Finally a blazing descent down the alpine trails to the base area.

Note

In a display of unusual intelligence, we decided to skip the night xc race at Tahoe Donner. Shower and spaghetti was calling.

Stretching 10:00 [0]

Working on back and calves. Heavy climbing today.

Tuesday Feb 1, 2011 #

Skate Ski warm up/down 8:30 [2] 1.12 km (7:35 / km)

C • Have a good race wed night 7

Skate Ski race (Tahoe Donner) 1:34:00 [4] 15.33 km (6:08 / km)

Nice race at TD. Trails well packed and off trail surfaces had 6" powder on top of firm crust. Two laps up to the top of TD and another in and out of the Euer Valley. Good bushwhacking as appropriate. Well behind Greg and Jonas, but what do you expect.

Found out I mispunched on Sat, clipping a nearby control in the maze instead of the correct one with a similar code.

Skate Ski warm up/down 17:00 [3] 2.7 km (6:18 / km)

Lap around the night race course for tomorrow. Tell me again why I want to do this after the Northstar race?

Skate Ski 40:00 [2] 5.0 km (8:00 / km)

Control pickup. Around the lower end trails, so did it all no pole.

Stretching 10:00 [0]

Light stretching. Calves felt tight this morning.

Monday Jan 31, 2011 #

Skate Ski (Tahoe XC) 38:00 [3] 7.8 km (4:52 / km)

Two hours straddling a Ski-Doo setting narrow trails for Greg. Then a short ski
session to loosen up.

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