Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kensr

In the 7 days ending Feb 10, 2019:

	activity	#	time	miles		km		+m		load
	Skiing	4	6:41:00					7186		802.0
	Skate Ski	3	3:12:04	15.3	(12:33)	24.63	(7:48)	562		628.1
	Road Running	2	1:47:17	8.68	(12:22)	13.97	(7:41)	75		209.6
	Strength	2	1:47:00						2c	313.0
	Stretching	3	30:00							30.0
	Stairway to Heaven	1	2						2c	0.2
	Total	12	13:57:23	23.98		38.59		7822	4c	1982.8
	[1-5]	10	13:27:23
averages - weight:164lbs

4:01

0:00

» now

Sunday Feb 10, 2019 #

8 AM

Road Running long (Group run) 1:42:17 [2] 8.28 mi (12:21 / mi) +75m 12:01 / mi
ahr:129 max:176

Long and easy, first run in 3 weeks. Discovered running slow pounds on your legs more, and my R hip started feeling it after 6 miles from the tilt of the road. Guess I'll have to run faster.

11 AM

Strength (Trainer) 1:05:00
1c

Stretching, then strength workout.

2 PM

Skate Ski (Woodstock XC) 1:14:26 [3] 12.07 km (6:10 / km) +220m 5:39 / km
ahr:127 max:150

On the golf course and up Mt Peg. Frozen granular had been pulverized to fine powder over hard base. Not bad, but needs some fresh cover. Had done a fair amount of work fixing up where the nearby creek flooded above an ice dam and spilled across the trails. Should be good after Tuesday's storm.

Saturday Feb 9, 2019 #

10 AM

Road Running warm up/down 5:00 [1] 0.4 mi (12:30 / mi)
weight:164lbs

Skate Ski race (Ohana VT) 59:54 [4] 6.79 km (8:49 / km) +136m 8:01 / km

Ski ScoreO on new venue. Nice trails, open woods, rolling terrain. Good grooming job on frozen crust made safe skiing for everyone. Missed 3 controls across the road as I ran out of time.

Friday Feb 8, 2019 #

Note

Work project on hold for a few weeks, so next week will be heavy for training.

11 AM

Skiing (Welch ) 1:25:00 [2] +1841m

Final day of ski camp. Cold at minus 5 or so but sunny, so mostly okay. Really nicely groomed surface, more good skiing.

Thursday Feb 7, 2019 #

11 AM

Skiing (Welch) 1:40:00 [2] +2425m

Morning ski to warm up in the fresh snow. Then ski camp with 2 instructors for Kenny and me. Tried 160 cm shaped skis but they seemed to hook too much for me. Switched for 177 cm for the late afternoon, which are still shorter than my regular 190 shaped skis. Did make carving easier without going overboard. By evening we had accumulated 6” more snow and it felt kind of choppy. Good skiing, temp dropping and wind picking up.

C • 190s? 3

Wednesday Feb 6, 2019 #

9 AM

Stretching 10:00 [0]

11 AM

Skiing (Welch Village ) 1:36:00 [2] +1910m

More ski camp. Nice work with a foot of new snow and more tonight.

Tuesday Feb 5, 2019 #

9 AM

Stretching 10:00 [0]

12 PM

Skiing (Welch Village MN) 2:00:00 [2] +1010m

At downhill ski camp with Kenny. Arrived to find lots of glare ice (sprawling fall in the parking lot). Trails were groomed okay. Started snowing when we started skiing, dumped all afternoon, maybe 6”. Ten miles back to the hotel saw 10 cars off the road.

No track, forgot to start the watch. Have to get the details from Kenny.

C • So... 6

Monday Feb 4, 2019 #

10 AM

Skate Ski hills (Kingdom Valley) 47:44 [3] 4.76 km (10:01 / km) +170m 8:30 / km
ahr:113 max:151

Hill workout. Up Stairway to Heaven and then 5 repeats up a segment and 5 more up my weak side

Skate Ski hills 10:00 1.0 km (10:00 / km) +35m 8:30 / km
ahr:114 max:131

More hills: the Wall

Stairway to Heaven hills 2 [5]
2c

4.50 plus the short segments, worth counting as 2 total.

12 PM

Strength (Exercise class ) 42:00
1c

Monday HIIT class.

Stretching 10:00 [3]

« Earlier | Later »