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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cfosp1

In the 7 days ending Feb 28, 2015:

activity # timemileskm+m
  XC Skiing Skate4 3:28:29 26.1(7:59) 42.0(4:58) 785
  Hiking4 2:21:48 7.82(18:08) 12.59(11:16) 124
  XC Skiing Classic1 45:00 6.31(7:08) 10.15(4:26) 197
  Total9 6:35:17 40.23(9:50) 64.74(6:06) 1106
  [1-5]9 6:34:44

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Saturday Feb 28, 2015 #

8 AM

XC Skiing Skate 15:28 intensity: (29 @1) + (23 @2) + (4:09 @3) + (4:10 @4) + (6:17 @5) 4.15 km (3:44 / km) +86m 3:23 / km
ahr:153 max:168 shoes: Atomic Worldcup Skate '11

Quick lap on fresh corduroy on this very cold morning, before Mike Brown and I teach skiing basics to the winners of the XC Lesson raffle at Target HQ. As expected, crunchy and slow.
10 AM

XC Skiing Skate 57:00 intensity: (1:39 @1) + (42 @2) + (6:43 @3) + (8:42 @4) + (39:14 @5) 15.2 km (3:45 / km) +301m 3:25 / km
ahr:159 max:173 shoes: Atomic Worldcup Skate '11

Three laps plus some after Target lesson was over. Saw Kitty, Paul, Erica, Margie and Per (the later from afar) and Tom F, all at least with some of their smaller and larger kids.

XC Skiing Skate 55:29 intensity: (51:34 @1) + (3:22 @2) + (33 @3) 3.2 km (17:20 / km) +48m 16:08 / km
ahr:104 max:146 shoes: Atomic Worldcup Skate '11

Ski lesson to Target HQ group. Fun. We had five striders with Mike and his daughter Charlie and one skater, with me. All classic skiers had already done some, whereas the skater was on skate skis for the first time. I walked her through some balance exercises, simple skate drills, simple double-poling drills and tried to combine both. Catherine had a very hard time at first but gradually got used to the skat motions. we never quite got to putting skating and poling together but did manage to do a combined Frogtown and Star Loop. The hills were especially had on her but I am sure she'll learn it.

Friday Feb 27, 2015 #

11 AM

XC Skiing Classic 45:00 intensity: (10:00 @1) + (5:00 @2) + (15:00 @3) + (10:00 @4) + (5:00 @5) 10.15 km (4:26 / km) +197m 4:02 / km
shoes: Rossignol Max Classic

Lunch time classic workout at Hyland. Used the old skis, because they had the right kind of kick (grip tape). Worked great, inspite of having worn off a little. Forced me to watch my technique. And those dang deer, blocking the trail in broad daylight ;-)

Thursday Feb 26, 2015 #

4 PM

Hiking 38:00 [1] 3.61 km (10:32 / km) +29m 10:07 / km
shoes: Ecco Hybrid

Weird dogleg on GPS track, that's not where we went. Must have still be locking on to satellites. Dogs were antsy and eager to go. Used the double skijoring line.

Wednesday Feb 25, 2015 #

4 PM

Hiking 27:00 [1] 1.86 km (14:31 / km) +1m 14:29 / km
shoes: Ecco Hybrid

James took Mellie for a jog so I took Roux for some obedience training. Heeling, no fun, especially on icy surfaces.

Tuesday Feb 24, 2015 #

6 AM

XC Skiing Skate 36:32 intensity: (55 @1) + (16 @2) + (4:58 @3) + (7:34 @4) + (22:49 @5) 10.2 km (3:35 / km) +199m 3:16 / km
ahr:157 max:171 shoes: Atomic Worldcup Skate '11

Quick ski before work. Rather mild out. Weird to be skiing on such a firm surface.
4 PM

Hiking 36:23 [1] 3.46 km (10:31 / km) +50m 9:48 / km
shoes: Ecco Hybrid

Temps were dropping already. Lucky dogs!
6 PM

XC Skiing Skate 44:00 intensity: (33 @0) + (12:41 @1) + (6:35 @2) + (16:26 @3) + (4:49 @4) + (2:56 @5) 9.25 km (4:45 / km) +151m 4:24 / km
ahr:131 max:167 shoes: Atomic Worldcup Skate '11

Informal group ski with EU friends. Borrowed rock skis from Margie. Coverage was not perfect but surprisingly good. Nice conversations and good skiing.

Monday Feb 23, 2015 #

4 PM

Hiking 40:25 [1] 3.66 km (11:03 / km) +44m 10:25 / km
shoes: Garmin Fenix 2

Happy dogs!

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