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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Canadian

In the 7 days ending Jan 17, 2010:

activity # timemileskm+m
  Stretching4 55:00
  Cycling1 55:00
  Ski Orienteering1 48:21 3.48(13:54) 5.6(8:38)
  Classic XC skiing1 42:00
  Conditioning - core2 30:00
  Running2 30:00
  Total5 4:20:21 3.48 5.6
  [1-5]5 3:25:21

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MoTuWeThFrSaSu

Sunday Jan 17, 2010 #

Stretching 5:00 [0]

Ski Orienteering race 48:21 [3] *** 5.6 km (8:38 / km)
shoes: Alpina st30

Technically this was a good race. Physically it was easy. Condition wise it was pretty rough.
It was very icy and almost entirely on skate trails so my classic skis with wax that didn't get me any grip were useless. I spent the entire race double poling alternating with skating on my classic skis that are long even for classic skis.

Thanks to Stefan for a very enjoyable event!
C • Splits? 2
C • AP ranking 2

Long - Splits

Saturday Jan 16, 2010 #

Classic XC skiing (backcountry) 42:00 [2]
shoes: Alpina st30

This was Balto's evening walk / ski. The conditions were absolutely abysmal. There was no grip whatsoever so I spent about 30 minutes double poling, hindered by the fact that one of my poles was missing a basket. The other 12 minutes were spent struggling through a snowshoe trail or simply trying to get moving without using only my arms.

Even so it was a gorgeous night to be out

Stretching warm up/down 15:00 [0]

a lot of hamstring stretches

Friday Jan 15, 2010 #

11 AM

Running warm up/down (track) 12:00 [1]
shoes: Newbalance 767

Stretching warm up/down 15:00 [0]
shoes: Newbalance 767

Conditioning - core (core) 5:00 [3]
shoes: Newbalance 767

Running warm up/down (cool down) 8:00 [1]
shoes: Newbalance 767

Thursday Jan 14, 2010 #

3 PM

Running warm up/down 10:00 [1]
shoes: Newbalance 767

Stretching 20:00 [0]
shoes: Newbalance 767

I've decided to start logging my stretching to see if it motivates me to stretch more.

Anyway, I went to the gym today to do some major stretching to help my knees and possibly do a bit of weights or strength machines as well. I ran into Eric though and I joined him for 10 min of easy running instead and then some stretching.

Tuesday Jan 12, 2010 #

Note
(injured)

I think my bad knees are an effect of over training. I'll be taking this next week quite easy and doing some extra quad strength to see if that helps.
C • The Usual Suspects 4

Monday Jan 11, 2010 #

3 PM

Cycling warm up/down (stationary bike) 20:00 [2]
shoes: Newbalance 767

Conditioning - core (core) 15:00 [4]

Cycling (stationary bike) 15:00 [4]
shoes: Newbalance 767

Conditioning - core (legs - machines) 10:00 [3]
shoes: Newbalance 767

Cycling warm up/down (stationary bike) 20:00 [2]
(injured) shoes: Newbalance 767

Went to the gym today despit displiking the gym because I didn't have a lot of time to go elsewhere and my knee was bugging me. I think I just made it worse though... oops :/

Started with 20 minutes of warm up on the bike, then did a bunch of core stuff. Then a hard session gradually working my way up to the max resistance, stayed there for 3 minutes and then back down. This aggrevated my left knee a fair bit but I was being bull headed and pushed through it... The did some leg strength in the weight room and then a 20 minutes cool down on the bike again.

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