Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Feb 16, 2010:

	activity	#	time	miles		km		+m
	Nordic Ski-O	7	6:07:00	21.01		33.81		200
	nordic skiing	2	1:00:00	3.49	(17:13)	5.61	(10:42)
	rowing machine	2	25:00
	trail running	1	22:00	2.17	(10:07)	3.5	(6:17)
	paved running	1	14:00	1.5	(9:20)	2.41	(5:48)
	NordicTrak	1	10:00
	heelextensions/lifts	1	1:30
	Total	14	8:19:30	28.17		45.33		200
	[1-5]	14	8:18:00
averages - sleep:7

2:10

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Tuesday Feb 16, 2010 #

Nordic Ski-O warm up/down 8:00 [3] 1.0 mi (8:00 / mi)
shoes: Atomic RS-8

Did not bode well that I went off the trail on the warm up loop, ended up falling hard on my hip on the ice hiding under the new snow.

11 AM

Nordic Ski-O race 48:00 [3] 4.8 km (10:00 / km) +200m 8:17 / km
shoes: Atomic RS-8

Middle race at Grafton Ponds. Managed to blow by the 1st control and stand around in the field trying to relocate.
Went to wrong control at 6, but was saved by Hans (after I climbed up the hill) so lots of climbing anyway.

Red Grafton Middle Distance - Splits

Monday Feb 15, 2010 #

Event: Ski-o Team Fundraiser Sprint

12 PM

Nordic Ski-O race 35:00 [4] 3.5 km (10:00 / km)

Decided on waxless skis, bobbled control 2, went down wrong trail to 3, too low on 13.

2 PM

trail running (snow) 22:00 [4] 3.5 km (6:17 / km)
shoes: VJ Twister spike

Ran the course on Ken's O shoes. uphills were a test of my ski worn thighs, but I got around a lot faster, mostly because I can read the map while running, and of course i had been on the course before.

C • a lot faster 5

Sunday Feb 14, 2010 #

12 PM

Nordic Ski-O 2:10:00 [3] 11.5 km (11:18 / km)
shoes: Atomic RS-8

Long race. Some ski running on narrow uphills. Light fall going off lake to 11 broke map holder. Holding map in hand made it easier to read as I skated, but further back than I hoped.

Red Long Distance - Splits

Saturday Feb 13, 2010 #

11 AM

Nordic Ski-O race 1:16:00 [3] 5.3 km (14:20 / km)
shoes: Atomic RS-8

Wonderful venue, and food, from Vivien and Mike. Wrong turn going to 3 made for confusion in the first maze.

2 PM

nordic skiing 50:00 [3] 4.0 km (12:30 / km)
shoes: Atomic RS-8

Picking up 3 far out controls. Good practice skating uphill with no poles while carrying 3 tripods with controls...

Red Middle Distance - Splits

Friday Feb 12, 2010 #

Event: U.S. Ski Orienteering Championships

10 AM

nordic skiing warm up/down 10:00 [3] 1.0 mi (10:00 / mi)
shoes: Atomic RS-8

Warm up at Morse Farm
Barely enough, but enough snow. Sunny, 20's, perfect.

11 AM

Nordic Ski-O race 50:00 [4] 7.1 km (7:03 / km)
shoes: Atomic RS-8

Nice course by Aims, well maybe not the gratuitous climb leg to Red 16..
Felt mostly OK, didn't push hard to avoid a crash (physically and physiologically), and was fine the whole way.
See how we do on Sunday..

2 PM

Nordic Ski-O 20:00 [2]
shoes: Atomic RS-8

Model event at Craftsbury Common.
We are hoping actually that this is a bad model. Would have been fine if there was more than a foot of snow, but the groomer just dug up dirt and sticks on the new trails they attempted to groom.
Actually tripped over the thick vegetation on one trail.
I hope Craftsbury will be better really.
This session may have turned my Atomics into rock skis.

Red Morse Farm - Splits

Thursday Feb 11, 2010 #

Event: Connecticut Valley Ski-o Festival

NordicTrak 10:00 [1]

8 AM

rowing machine 15:00 [3]

Wednesday Feb 10, 2010 #

8 AM

heelextensions/lifts 1:30 [0]

45 singles
45 doubles

rowing machine 10:00 [3]
slept:7.0

9 AM

paved running 14:00 [1] 1.5 mi (9:20 / mi)
shoes: Asics 1140

Getting out in the air before the snow. testing legs... still tired.

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