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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kensr

In the 7 days ending Feb 16, 2020:

activity # timemileskm+mload
  Skate Ski9 9:00:10 45.47(11:53) 73.18(7:23) 12221460.9
  Road Running1 1:10:48 5.02(14:06) 8.08(8:46) 51212.4
  Strength1 1:10:00210.0
  Total11 11:20:58 50.49 81.26 12731883.3

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MoTuWeThFrSaSu

Sunday Feb 16, 2020 #

9 AM

Skate Ski (Craftsbury) 42:00 [2] 4.38 km (9:36 / km) +16m 9:25 / km
ahr:90 max:144

Biathlon clinic. Zeroed prone, went well. Then shot standing and worked on position. Much frustration and misses. Made progress, but long way to go on this.

Skate Ski 1:03:38 [3] 11.64 km (5:28 / km) +204m 5:02 / km
ahr:119 max:158

More skiing after dropping off the rifle.

Saturday Feb 15, 2020 #

7 AM

Road Running 1:10:48 [3] 5.02 mi (14:06 / mi) +51m 13:40 / mi
ahr:136 max:172

Quite cold this morning -- minus 9F at home, a balmy -5F at the landing parking lot. No one else showed up. North on River Rd with bright sun and a slight breeze. Hands chilly until I turned around with a tailwind and then they warmed instantly. Felt good enough to add an extra mile after getting back close to the car.
3 PM

Skate Ski (Kingdom Valley) 1:03:15 [3] 10.15 km (6:14 / km) +168m 5:45 / km
ahr:117 max:143

Temps moderated towards the mid-20's, snow has transformed and is nice and fast. Groomed the secondary trails with the 1 meter Russian groomer. Did a nice job, but need to add a comb to the back to leave a better finish.

Friday Feb 14, 2020 #

2 PM

Skate Ski (Kingdom Valley) 32:00 [3] 5.52 km (5:48 / km) +63m 5:29 / km
ahr:96 max:139

Biathlon practice. Cold and gusty, very chilly. New platform, new mats. Got to figure weather protection.
4 PM

Skate Ski 39:50 [3] 4.44 km (8:58 / km) +123m 7:53 / km
ahr:110 max:144

Poking around for some straight skiing. Down vest, but temp had dropped 10 degrees.

Got a run set for early tomorrow morning, just when the temp bottoms out at -7F.

Thursday Feb 13, 2020 #

8 AM

Skate Ski (Woodstock XC) 1:46:00 [3] 16.67 km (6:21 / km) +277m 5:52 / km
ahr:111 max:142

Chased the groomer around for the first 4 km, then up onto the hillside trails. About an inch new cover so skiing was fine. A little thin going up to Mt Peg. On return to the lower trails, these had set up and the corduroy was nice and fast.

Wednesday Feb 12, 2020 #

9 AM

Skate Ski (Kingdom Valley) 1:09:49 [3] 9.32 km (7:30 / km) +165m 6:53 / km
ahr:112 max:151

Morning ski with a few pickups. Recent wet snow froze and transformed, groomed up very well.
11 AM

Skate Ski 27:00 [1] 2.25 km (11:59 / km) +33m 11:10 / km
ahr:96 max:131

Biathlon training: 5 rounds shooting and skiing in between.
R knee sore from getting into prone -- open pallet platform needs improvement
2 PM

Strength (Trainer) 1:10:00 [3]
ahr:90 max:123

Earlier PT ultrasound and more kinesiology tape on R tricep

Warm up, stretches, balance, skip rope
Plyo ladder drills
Jumps onto 12" box plus soft pad, one leg landing
Hurdles, long jumps
Back lunges, side braces w/kb
C • KT 3

Tuesday Feb 11, 2020 #

4 PM

Skate Ski (Craftsbury) 33:00 [3] 4.54 km (7:16 / km) +47m 6:55 / km
ahr:98 max:157

Biathlon practice with Hannah. Half hour shooting plus skiing around before and between magazines. Prone on paper and small targets.

Monday Feb 10, 2020 #

9 AM

Skate Ski (Kingdom Valley) 1:03:38 [2] 4.26 km (14:55 / km) +126m 13:00 / km
ahr:99 max:146

Couple inches of heavy snow overnight, wet near freezing. Had colder wax and it was really slow skating. Nice to be building a decent base of snow.

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