Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: W

In the 28 days ending Feb 28, 2018:

activity

time

miles

Nordic (classic)

19:45:00

151.03

(7:51)

243.06

(4:53)

Nordic (skating)

4:50:00

41.5

(6:59)

66.79

(4:21)

Weights

2:50:00

Running

1:35:00

11.86

(8:01)

19.08

(4:59)

Cycling

50:00

Total

29:50:00

204.39

328.93

3:00

0:00

» now

Wednesday Feb 28, 2018 #

Weights 1:30:00 [1]

Doing some "heavy" lifting at the gym. Yikes.

Tuesday Feb 27, 2018 #

Running intervals 1:10:00 [3] 14.58 km (4:48 / km)

6 x 1000m at the track. Starting at 3:55 and finishing at 3:30. Shape wasn't great, but achilles held up fairly well. Taking it careful, but optimistic.

Sunday Feb 25, 2018 #

Nordic (classic) 2:05:00 [1] 23.58 km (5:18 / km)

Lovely classic ski out at Ampujien Maija reviewing some of the trails for Neljän Vuoren Hiihto. A little worried about the grooming quality, though, I really don't want to permanently ruin another pair of skis this year.

Saturday Feb 24, 2018 #

Weights 1:20:00 [1]

Well, i'd rather be outside, but because of the cold, i went and lifted weights at the gym, took it light because I haven't lifted in a while.

Friday Feb 23, 2018 #

Nordic (skating) 1:05:00 [3] 15.5 km (4:12 / km)

Brr.... cold.

Like, -16.

I'm getting soft.

Thursday Feb 22, 2018 #

Nordic (classic) 1:20:00 [3] 18.51 km (4:19 / km)

Racefox Attack intervals, 6 x 3 minutes with 11.1 attack. Felt pretty okay. My "coach" said I achieved 67% of my strokes being above 11.1, yet my total workout gave me 11.4. Does that mean I was either often too high and too low?

Also, still the same feedback "You are sitting too much. Try to ski with higher hip and more pressure on your forefoot". Honestly, I'm TRYING to get my hip as high as I can!

Wednesday Feb 21, 2018 #

Nordic (classic) 1:10:00 [1] 15.03 km (4:39 / km)

Was going to race in Toivakka, but it was supposed to be quite cold, -15 to -20 ish. So I went out for an easy ski, and it really wasn't so bad. I kind of wish I'd gone, but its also a 40 minute drive. I could have at least done so more Racefox intervals! Bummer. Maybe tomorrow.

If I were a hockey team, this is the song I would have playing over my cool opening video montage.

Monday Feb 19, 2018 #

Nordic (classic) intervals 1:20:00 [3] 16.6 km (4:49 / km)

Racefox attack intervals, 14 x 1 minute. I got a Core Power score of 20.0! Which is... a number!

I always get the same coaching advice "You are sitting to much. Try to ski with higher hip and more pressure on your forefoot".

There's no question when i'm going hard, I should go up on my forefoot/toes on every stroke. There's no way I could do that for 50k.

Which is why i'm not!

Sunday Feb 18, 2018 #

Nordic (classic) 2:00:00 [1] 26.72 km (4:29 / km)

Nice ski over in Laajavuori. I have always had this heel soreness from classic skiing. Its the same foot as my achilles pain, but its not achilles pain. More of a bruise. And it only happens sometimes.

Saturday Feb 17, 2018 #

Nordic (skating) 1:20:00 [1] 18.28 km (4:23 / km)

A little light ski before watching hockey at 12:30. What a weird time for a hockey game. Sad that its the last one. :(

Friday Feb 16, 2018 #

Nordic (classic) 1:15:00 [3] 15.57 km (4:49 / km)

Another Doublepoling test for Racefox. Increase my attack a little, increased my frequency a little, exact same core power score.

Is this better? I'm not sure if I'm better, or just trying to do the technique the app thinks is good? I suppose by doing it, I am therefore improving my technique, deliberate or not. It doesn't feel too natural, but maybe its working. I'm sure the changes are very incremental at my level.

Thursday Feb 15, 2018 #

Note

Question:

Does anyone know if there's any place that keeps track of WHICH targets a biathlete hit each time they went through shooting?

I'm curious about the success rate of hitting the last target versus the others. Its got to be much lower. Is the success rate higher if they've already missed one versus shooting clean?

It may be the only way to collect the data is just to watch the race again and do it with pen and paper.

C • Question 6

Running 25:00 [1] 4.5 km (5:33 / km)

I ran for 25 minutes! Without stopping! And it was pretty okay! I'm not sure if it was just in my head, but there felt a little twinge at the end because its a steep uphill.

A very positive sign. I will still avoid running for a while longer. But, very positive. I should really focus on the strengthening exercises for the next period.

Tuesday Feb 13, 2018 #

Nordic (skating) 1:00:00 [1] 11.84 km (5:04 / km)

Just a short one, with some legs only.

Monday Feb 12, 2018 #

Nordic (classic) 1:20:00 [1] 15.24 km (5:15 / km)

Racefox frequency intervals. 14 x 1 minute with 65 strokes per minute. It claims I only did 60. But I disagree.

Sunday Feb 11, 2018 #

Nordic (classic) 3:00:00 [1] 36.38 km (4:57 / km)

Here's a tip! Phones stink at measuring distance.

Garmin: 36k
Motorola Moto G: 42k.

Not even close.

Saturday Feb 10, 2018 #

Nordic (skating) 1:25:00 [1] 21.17 km (4:01 / km)

Friday Feb 9, 2018 #

Nordic (classic) 1:25:00 [1] 17.85 km (4:46 / km)

14 x 1 minute double-poling with 11.4 attack. Apparently I managed to achieve 11.4 attack 61% of the time, which is a small improvement, I think? Its near impossible to make the app happy when I'm going uphill or downhill.

It always gives me the same guidance:

"You are sitting too much. Try to ski with higher hip and more pressure on your forefoot."

I'm not entirely sure what this means. I know that current ski technique for double-poling involves getting high up on your toes. But, if I were, say, doing Marcialonga, I just can't see myself doing that for 50k. Its a bit of an adjustment. I would never do that technique for a regular easy ski. Heck, I probably wouldn't do it in a 15k...?

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