Training Log Archive: pashaIn the 7 days ending Jan 22, 2013:
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Tuesday Jan 22, 2013 #
Note
rhr:62 slept:6.0 weight:84.5kg
walk (walk:parking 2 office) 12:00 [1] 1.0 km (12:00 / km) +30m 10:26 / km
walk (walk from office) 11:30 [1] 1.0 km (11:30 / km) +20m 10:27 / km
Monday Jan 21, 2013 #
Ski-O race 1:34:50 15.97 km (5:56 / km) +338m 5:22 / km
ahr:163 max:178 spiked:18/23c shoes: Fischer RCS carbonlite 192 ska
S:1 attacked from left using snowshoe trail. Did not even see it on map when made a route choice.
2:3 chosen the route from the right , passing the start. Could have been OK but then after crossing the marsh selected the second trail ie after the hill top. the snowshoe trail I was going to use was not there so I took the next one with climbing. It would be much better if attacked from the top of the hill. lost ~40s
3:4 was not sure about the conditions of the lower trail and approached cp around from the left. Lost there 20s to Mitch.
4:5 cut directly to control and catch up with Mitch
5:6 straight to big trail and then back in woods on it's turn
6:7 Stayed on a low trail all way until the shortcut
7:8 Used the left fork and snowshoe trail down the hill
8:9 chosen a snowshoe trail. reached the sharp turn right but seeing the straight continuation thought that it was a shortcut to the next turn and control. After crossing the log realized that trail went to low. Instead of coming back took my ski off and climbed straight up. Lost 1:30 to David who was just behind me on 8th.
9:10 Skied around on the field instead of cutting straight. Catch up with David only on the first intersection in woods
11:12 Some GS downhill to the marsh but not as fast.
13:14 lost some time on food stop fitting back the water bottle back into the cooler and then some looping on the top of the hill getting to far east before reaching the trail at the end of the open field
14:15 Straight to the point
15:16 Cut straight up from cp , then using snowshoe trail to the next trail and then back in several meters later.
16:17 when reached the point of taking off the trail thought it was a wrong place as snowshoe trail was suppose to go uphill not downhill as it was in reality so continued farther and confirmed the location. Attacked the control backwards as result. Lost 1 min there.
20:21 lost my hat on a way down Lost 40 sec getting it back
21:22 took my ski of and ran two cuts straight up then skied around
22:23 down to the trail, left to the intersection and then down to the sharp angled intersection to the left. Would be better of by using left path and approaching from the top. lost 30 s.
ski (skating ski) 25:00 [3] 4.0 km (6:15 / km) +30m 6:01 / km
shoes: Fischer RCS carbonlite 192 ska
ware 3 layers + turtle neck.
ski (skating ski) 33:28 3.68 km (9:05 / km) +68m 8:19 / km
ahr:134 max:162 shoes: Fischer RCS carbonlite 192 ska
Sunday Jan 20, 2013 #
ski (skating ski) 20:00 [1] 2.5 km (8:00 / km)
shoes: atomic beta race RS10
Ski-O race (mid length Blue ) 36:58 *** 6.67 km (5:33 / km) +258m 4:39 / km
ahr:163 max:176 spiked:17/19c shoes: atomic beta race RS10
Two mistakes overall. 1. Between 1 and second chosen ski around instead of taking ski off and running uphill. Lost couple minutes there but did not want to deal with cleaning boots of wet snow. Second mistake was between 6 and 7 where extra trail was on the corner of the open field. Lost 1 min there until realized that the trail was going in wrong direction. The rest was fine but on a slow side. 8th out of 15 finished.
Jacuzzi + sauna (stretch and massaging) 1:00:00 [1]
swimming 35:00 [1]
Saturday Jan 19, 2013 #
ski (warm up ) 13:27 2.81 km (4:47 / km) +11m 4:41 / km
ahr:138 max:159 shoes: atomic beta race RS10
Ski-O race (sprint) 25:56 ***** 3.69 km (7:01 / km) +161m 5:46 / km
ahr:173 max:179 spiked:14/15c shoes: atomic beta race RS10
ski 19:56 [3] 2.58 km (7:43 / km) +104m 6:25 / km
shoes: atomic beta race RS10
Ski-O race (relay) 14:13 2.71 km (5:15 / km) +67m 4:40 / km
ahr:167 max:183 shoes: atomic beta race RS10
Jacuzzi + sauna (stretch and massaging) 1:45:00 [3]
Friday Jan 18, 2013 #
Tennis (Drills and single play) 1:30:00 [3]
slept:5.0 shoes: Inov-8 Bare-XLite 150 (Orange2
walk (walk:parking 2 office) 12:00 [1] 1.0 km (12:00 / km) +30m 10:26 / km
walk (walk from office) 11:30 [1] 1.0 km (11:30 / km) +20m 10:27 / km
Thursday Jan 17, 2013 #
walk 45:00 [1] 4.2 km (10:43 / km) +35m 10:17 / km
Tennis (doubles play) 1:30:00 [3]
shoes: Inov-8 Bare-XLite 150 (Orange2
Wednesday Jan 16, 2013 #
walk (walk:parking 2 office) 12:00 [1] 1.0 km (12:00 / km) +30m 10:26 / km
walk (walk from office) 11:30 [1] 1.0 km (11:30 / km) +20m 10:27 / km
skating (skating treadmill) 50:00 [4] 13.55 mi (3:41 / mi)
shoes: Inov-8 Bare-XLite 150 (Orange2
steam room (stretch and massaging) 30:00 [1]