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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Treb

In the 7 days ending Dec 25, 2016:

activity # timemileskm+m
  XC Skiing12 13:05:36 78.04(10:04) 125.59(6:15) 2404
  Drills5 1:38:11 5.33(18:26) 8.57(11:27)
  Skiing (Downhill)1 1:21:45
  Running Road2 46:59 5.51(8:32) 8.86(5:18) 256
  Core/ Strength1 26:07 1.04(25:10) 1.67(15:38) 27
  Total19 17:18:38 89.91 144.69 2687
  [1-5]18 15:56:53

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MoTuWeThFrSaSu

Sunday Dec 25, 2016 #

11 AM

Skiing (Downhill) 1:21:45 [0]

Christmas alpine slung with the guys. Went to the slopes near the cabin only a few routes so got a little tired of it quite quickly.
1 PM

XC Skiing (Classic) 1:52:45 [3] 22.33 km (5:03 / km) +357m 4:41 / km

Christmas nordic ski. Headed off while the guys were still on the slopes. Out the same way as Wednesday then took a right and ended up on a pretty much unused track for about 4k ended up on the loop we did the skate race on a couple of weeks ago so filed that all the way around and then headed back towards the cabin.
Really nice day with some awesome views, just cruising for most of it.

Saturday Dec 24, 2016 #

5 PM

Running Road 34:36 [2] 6.43 km (5:23 / km) +181m 4:43 / km

Evening run to loosen off the legs.

Friday Dec 23, 2016 #

8 AM

Drills 25:37 [1] 2.22 km (11:32 / km)

Standard morning drills
11 AM

XC Skiing warm up/down (Classic) 13:03 [2] 2.44 km (5:21 / km) +73m 4:39 / km

Warm up down the track a little bit and some stretching.

XC Skiing race 47:55 [5] 12.81 km (3:44 / km) +308m 3:20 / km

A pre Christmas race. Two laps the first on classic the second on skate. Went outo hard on the classic and got a lead until about half way around the lap where I had two falls on a down hill. Tired on the way back up the hill to the ski change chasing Harry. Started out OK on the skate and managed to take Harry on the down hill unfortunately I then feel again in exactly the same place and he went past me again. Completely dead on the final up hill.

Thursday Dec 22, 2016 #

7 AM

Drills 24:47 [1] 2.01 km (12:20 / km)

10 AM

XC Skiing (Classic) 2:50:16 [2] 25.72 km (6:37 / km) +534m 6:00 / km

Bit of a longer ski with some weight in a rucksack as patrol race training. The weather wasn't the best, the way out was very foggy and the way back was in to a bit of a grim head wind.

Wednesday Dec 21, 2016 #

7 AM

Drills 21:02 [1] 1.98 km (10:37 / km)

9 AM

XC Skiing (Skate) 1:02:23 [1] 3.22 km (19:22 / km) +13m 18:59 / km

Bit of a fun technique session playing handball on skies.
1 PM

XC Skiing (Classic) 1:20:12 [3] 11.7 km (6:51 / km) +277m 6:08 / km

Afternoon classic in a fairly intense snow fall. We left from the range and went up hill for a while with very little grip, just as we went over the top we suddenly had too much grip on the down hill. Had good grip on the second hill which turned out to be a long one. Eventually we ended up at the top of the alpine area. It was horrendously exposed at the top with quote a strong wind and heavy snow. Didn't hang around for very and followed a nordic track an interesting way down until it led on to the alpine slopes which was interesting.
3 PM

XC Skiing (Classic) 16:42 [2] 2.34 km (7:08 / km) +64m 6:17 / km

A short loop of the track after going to the cafe.

Tuesday Dec 20, 2016 #

7 AM

Drills 23:03 [1] 2.03 km (11:21 / km)

9 AM

XC Skiing (Skate) 1:03:45 [1] 13.06 km (4:53 / km) +158m 4:36 / km

Once again it was horribly icy so we did a fairly casual skate up near the arena.
1 PM

Core/ Strength warm up/down (Classic) 26:07 [2] 1.67 km (15:38 / km) +27m 14:28 / km

Warm up that mostly consisted of core exercises and a small amount of skiing.

XC Skiing intervals (Classic) 23:59 [5] 4.19 km (5:43 / km) +4m 5:42 / km

Double poling intervals. Probably a couple more than 20. About 45 secs of skiing for each one.

XC Skiing warm up/down 7:50 [1] 0.83 km (9:26 / km) +28m 8:05 / km

3 PM

XC Skiing (Skate) 11:42 [2] 2.0 km (5:51 / km) +57m 5:07 / km

Couple of loops in between shoots on the range.

Running Road 12:23 [2] 2.43 km (5:06 / km) +75m 4:25 / km

Jog back up the hill to the cabin

Monday Dec 19, 2016 #

7 AM

Drills 3:42 [1] 0.33 km (11:13 / km)

Attempt at morning drill's unfortunately the weather has turned over night and it was 6 degrees so the entire road had turned to sheet ice.
9 AM

XC Skiing (Skate) 32:41 [1] 5.66 km (5:46 / km) +88m 5:21 / km

Due to the ice we couldn't get the truck out so skied down to the range followed by a lap warm up.

XC Skiing intervals (Skate) 33:24 [5] 5.72 km (5:50 / km) +148m 5:10 / km

Intervals towing our partner around a loop. Active recovery while they towed us. Began by towing Murphy which wasn't too bad, then Silje decided I should tow her. I never knew such a tiny lady could make herself so heavy, completely dead by the end of the third one.

XC Skiing warm up/down (Skate) 25:49 [2] 3.88 km (6:39 / km) +97m 5:55 / km

Chilled warm down loop followed by a ski back up the hill to the cabin.
2 PM

XC Skiing (Skate) 1:18:06 [2] 8.69 km (8:59 / km) +198m 8:04 / km

Skate technique session with warm up and warm down. Working on cornering and hills.
3 PM

XC Skiing (Skate) 5:04 [2] 1.0 km (5:04 / km)

Loops on the range. Watch died part way through.

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