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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kadley

In the 7 days ending Dec 31, 2017:

activity # timemileskm+mload
  X-C Skiing5 5:58:58 24.54(14:38) 39.49(9:05) 7931169.8
  Skiing2 3:05:00 25.6(7:14) 41.2(4:29) 6219370.0
  Classic XC Ski2 1:26:28 3.49(24:46) 5.62(15:23) 17086.5
  Strength1 45:01 1135.1
  Snowshoeing1 45:00 1.5(30:00) 2.41(18:38)90.0
  Stretching3 36:00
  Road Running1 17:40 1.09(16:08) 1.76(10:02) 435.3
  Total15 12:54:07 56.23 90.49 71871886.7
  [1-5]12 12:18:07
averages - weight:165lbs

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Sunday Dec 31, 2017 #


Year in Review 2017 Summary:

Most notably had the opportunity to focus more time on training as I reduced my work hours this year. This was highlighted by declaring this as YETI, the Year of Extraordinary Training Initiative. Starting in May, I increased training time as much as I could tolerate, ending the year at 52 hours in December, up from around 32 hours for the first months of the year.

Lots more core strength training, 159 sessions over the year. Stretching almost daily once or twice. In the Fall I connected with a group of local runners for group runs and some track time. All this is yielding progress past the quad injury a couple years ago and a glute strain this summer, but still have a lot of improvement needed on running speed. Goal is to drop the 5K time back under 25 minutes.

Had some faster orienteering races this Fall, particularly at the Boulder Dash and Quantico even though both meets saw some errors.

Lost my long time rogaining partner, Glen Brake, and am still considering how and whether to replace him for World Champ competition in my +65 class.

Skiing was mostly a disappointment with the Birkie washed out and not enough training distance to do well in the few races I did enter. This year looks better with half of last year's distance already covered in November and December. Goal is to race shorter distances early and often and be ready for the marathons later in the season.

1 PM

X-C Skiing (Kingdom Valley) 1:42:15 [3] 10.19 km (10:02 / km) +241m 8:58 / km

Snow finally starting to form a solid deck. Extended the grooming throughout and main trails are 11' wide. Plenty of room for skating uphill and staying under control coming down.

Temp is still cold at 3F, but quite comfortable with the right clothing and working to generate heat. Snow improving, but still slow.

Depth at snow stake: 15"

Saturday Dec 30, 2017 #

11 AM

X-C Skiing race (Mt Van Hoevenberg) 1:51:52 [4] 16.24 km (6:53 / km) +316m 6:17 / km
shoes: Fischer RCS 2

SkiO at Mt VanHo. Long course that first covered the biathlon side trails and then crossed back and bounced around the Ladies 5k loop. Then back over the road for a couple more controls and back to finish in the stadium.

Good course that required a lot of focus on keeping track of the junctions and one-way trails. Snow was very cold at 3F and slow. Quite a bit of climb. Made a weak route choice to 14 that added extra 20m climb.

Some short snowshoe trails, but these didn't have much cover so the course setters wisely kept us from trashing our skis too much. The main trails are just getting full cover and are early-season lumpy.

Thanks to David and Janet, Phil and Susan for the race and EMPO's skiO program!

Friday Dec 29, 2017 #

3 PM

Snowshoeing 45:00 [2] 1.5 mi (30:00 / mi)

With Kenny and the girls up to the Tea House, and then Samantha and I bushwacked up to the top of the ridge and back the long way.
4 PM

X-C Skiing (Kingdom Valley) 47:21 [2] 5.12 km (9:15 / km) +70m 8:39 / km

Still cold at 2F; snow very slow on SG8.

Thursday Dec 28, 2017 #

7 AM

Stretching 9:00 [0]

Stretches, squats, lunges
1 PM

X-C Skiing (Kingdom Valley) 1:09:57 [3] 5.77 km (12:08 / km) +150m 10:44 / km

Rolled trails with the Bombi, then groomed with the snowmobile. Groomer fought me on the tight turns and had to manhandle it some.

Then temp hit a balmy high of +2 so went skiing. Wax SG8 was marginally better than yesterday, but still a lot of work. Comfortable with many layers.
3 PM

Road Running 17:40 [2] 1.09 mi (16:08 / mi) +4m 15:57 / mi

From rec center to trail, but it was not plowed and snow was deep. I was one layer short and did not want to venture into the loose snow. Might ski it next week.
4 PM

Strength (Rec center) 45:01 [3] +1m

Back inside for stretching and balance first.
Pullups 2 x 10
Ab wheel 5 x full body, 25 x from knees
Squats, lunges
Back extension w/10#
Ab lift w/8#
Skull crushers 2 x 10#
Leg presses 15 x 225#, then 10 x 135# each leg
Ab/ad machine
Plank 1 min
Ski erg 500m @ 2:02.8

Wednesday Dec 27, 2017 #

7 AM

Stretching 12:00 [0]

Loosening up the legs before grooming on a chilly day -- no heated seats here.
12 PM

Skiing (Okemo) 49:00 [2] 9.0 mi (5:27 / mi) +2266m 3:03 / mi

Afternoon on the slopes. Cold in the morning, but got to the lower teens later on so we gave it a try. Holiday crowds weren't bad at all. Fun skiing with the girls.
5 PM

X-C Skiing (Kingdom Valley) 27:33 [2] 2.17 km (12:42 / km) +16m 12:15 / km

Had rolled trails first thing this morning. Snow still soft and very cold by dark -- around zero F. Quite slow on LF4.

Tuesday Dec 26, 2017 #

11 AM

Skiing (Okemo) 2:16:00 [2] 16.6 mi (8:12 / mi) +3953m 4:43 / mi

Skiing with Kenny and the girls, Samantha in the morning and Eliza after lunch. Both are skiing very well. Temp rumored to be very cold, but not bad at all (teens). Bubble lifts and heated seats help.
8 PM

Stretching 15:00 [0]

Stretching the ski muscles

Monday Dec 25, 2017 #

9 AM


9" overnight Xmas gift. 18" at snow stake. Rolled most of the lower trails and only half-flipped the snowmobile once.
2 PM

Classic XC Ski 30:44 [1] 2.54 km (12:07 / km) +70m 10:39 / km

Set track around fields. No kick.
3 PM

Classic XC Ski 55:44 [1] 3.08 km (18:04 / km) +100m 15:33 / km

Added Start purple for just below freezing, but was heavy-handed and it dragged. Skied to the Tea House and scraped it off for the return home. Kenny, Dan, Kate and Ruthie had broken trail, so it was only moderate work, just slow. Kenny skied Dan's Dive in his alpine skis, so I guess there's enough snow to groom the pitch.

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