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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Xena

In the 7 days ending Mar 21, 2014:

activity # timemileskm+m
  Ski-O2 2:17:12 13.59(10:06) 21.86(6:16) 715
  Orienteering1 1:10:58 2.86(24:50) 4.6(15:26) 350
  Running2 1:05:00 3.1 4.99
  Cross Training1 20:00
  Strength + Stretch1 20:00
  XC Skiing1 17:06 1.86(9:12) 2.99(5:43) 34
  Total5 5:30:16 21.4 34.45 1099
  [1-5]4 5:10:16

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SaSuMoTuWeThFr

Friday Mar 21, 2014 #

2 PM

Orienteering race 1:10:58 [4] 4.6 km (15:26 / km) +350m 11:11 / km
shoes: Salomon fellraiser

Today's race did not go as well as expected for sure. The one discipline that so suits me was a disappointing fail. I made two mistakes, on #5 and on #18 that cost me ~7 min but really this course was just too much for me. I guess I wasn't as tough as I thought I was, despite all the winter toughness training. Of course, the heat was a big factor but the climb was just killer. I probably wasted a lot of precious energy on the warm-up, should have not done such a good job. I started well thanks to that but at control two realized that this is not going to be a typical middle and there was nothing I could do about it. Saw Tori at control three but did not follow her up the hill and traversed instead to number four. Traversed to five as well but got confused by the light green, which looked like a clearing and the reentrant that I was looking for. Six was smooth, seven to 17 was just plodding along hoping not to collapse on the side of one of these tortuous hills. I was quite irritated at 18 and was standing right next to the control and didn't see it (I also didn't read the clue description carefully), checked the other spur, nope, that was the right one, standing around, pondering life, oh yes, the trampled bag on the bottom, now I see it. Painful finish of a painful course and an even more painful result.
The course was meant to be brutal and for me it was too much.

Running warm up/down 25:00 [2]
shoes: Salomon fellraiser

Wednesday Mar 19, 2014 #

Cross Training 20:00 [1]

Simulating warmer T's at the gym. Elliptical, easy.

Running 40:00 [1] 3.1 mi (12:54 / mi)
shoes: Nike

Treadmill, jogging, so hard to not increase intensity but this tapering thing, i gotz it.

Monday Mar 17, 2014 #

Strength + Stretch 20:00 [0]

Stretching out the soreness, my arms are killing me.

Sunday Mar 16, 2014 #

9 AM

Ski-O 1:30:28 intensity: (1:00:00 @3) + (30:28 @4) 13.72 km (6:36 / km) +483m 5:36 / km
ahr:153 max:164

Long course. So so cold at the start, fingers and toes numb, apparently brain was numb too as I made mistakes from the start and only settled in after the swarm of people dissipated. Skis did not glide at all today due to my super smart decision to leave yesterday's warm wax for fear of ice. Basically all the uphills I skied using my arm muscle, which by half the course was shot. Tried to stay with Stina and on a few controls kept catching her by taking a better route but once the hills started there was no chance. Tough going and I'm glad I'm alive and done with skiing for the season.

Saturday Mar 15, 2014 #

9 AM

XC Skiing warm up/down 17:06 [2] 2.99 km (5:43 / km) +34m 5:24 / km
ahr:137 max:159

Warm-up

Ski-O 46:44 [4] 8.14 km (5:44 / km) +232m 5:01 / km
ahr:159 max:169

Apparently I did somewhat decent on the Middle course even though I didn't feel like I was doing all that well out there. I gave it my effort that I can say, and the wax Aims kindly put on my skis worked well for today's warm T's. I did take my skis off in the snowshoe trails going to #6 and had trouble putting them back on. I would do that again though. Fun times.

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