Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: randallxski

In the 7 days ending Jan 20, 2008:

activity

time

miles

+ft

Skate Skiing

2:49:52

16.78

(10:07)

27.0

(6:17)

Running

1:18:59

10.0

(7:54)

16.09

(4:54)

Orienteering

42:49

19 /

20c

95%

Weight Training

35:00

Cycling

30:00

Swimming

30:00

0.47

(1:04:22)

0.75

(40:00)

Roller Skiing

20:00

2.5

(8:00)

4.02

(4:58)

Rowing Machine

15:00

2.11

(7:06)

3.4

(4:25)

Classic Skiing

10:00

Stretching

10:00

Total

7:21:40

31.86

51.27

19 /

20c

95%

averages - weight:141lbs

2:49

0:00

» now

Sunday Jan 20, 2008 #

Event: ROC - Ski-O at Mendon Ponds Park

Orienteering race (Mendon Score-O) 42:49 [5] ***
spiked:19/20c shoes: Salomon XA Comp

15 degrees and 15-20 MPH winds. Overdressed slightly, until the last stretch into the wind. Shoulders and legs were sore from yesterday's skate race. Felt sluggish on some of the long runs. Control 10 was the only one that I had any trouble with.

Score-O due to No Snow - Splits

Saturday Jan 19, 2008 #

Skate Skiing warm up/down (Tug Hill) 1:00:00 [2] 5.0 km (12:00 / km)
shoes: Salomon 9.1 Skate 1999?

Nice weather...high 20's occasional sun and no wind.

Skate Skiing race (Tug Hill) 43:52 [4] 15.0 km (2:55 / km)
shoes: Salomon 9.1 Skate 1999?

Trails were laced with gravel and large rocks, and groomed way too narrow for 2-way traffic!

Took one minor spill in the narrow, off-road section when I got a tip caught, but that was just a hand down, and it cost me about 15 feet (5 seconds?).

A later spill was rather nasty. I think I hit a rock, and went down hard. There was a large group on my tail when I fell, so I pulled everything to the side so they could pass, but my ski was over my pole when I tried to get up. I lost about 30-45 seconds on this one, along with about 7 places. Fortunately, there was no noticeable equipment damage (other than several large loops of p-tex scraped off one ski).

Skate Skiing warm up/down (Tug Hill) 1:06:00 [3] 7.0 km (9:26 / km)
shoes: Salomon 9.1 Skate 1999?

Skied a bit more afterwards. Most of the road was really nice skiing.

Thursday Jan 17, 2008 #

Running tempo (5 hills loop) 31:26 [4] 4.5 mi (6:59 / mi)
weight:141lbs shoes: Brooks Adrenaline GTS 6 2007

38 degrees and still light outside
1: 7:02
2: 6:55
3: 6:59
4: 7:03
4.5: 3:25

Running warm up/down (1 hill loop) 7:33 [3] 1.0 mi (7:33 / mi)
shoes: Brooks Adrenaline GTS 6 2007

Stretching warm up/down 10:00 [3]

Wednesday Jan 16, 2008 #

Roller Skiing (Cobbs Hill) 20:00 [3] 2.5 mi (8:00 / mi)
shoes: Salomon 9.1 Skate 1999?

30 degrees. Wet roads mixed with snow and ice in places. Not a good combination for wheels and pavement!

Running intervals (Cobbs Hill) 30:00 [4] 4.0 mi (7:30 / mi)
shoes: Brooks Adrenaline GTS 5

Tuesday Jan 15, 2008 #

Classic Skiing (High School) 10:00 [3]
shoes: Salomon 9.1 Skate 1999?

Pathetic skiing on 2 inches of snow over wet grass and mud. Once the skis were caked with snow, I couldn't get any glide at all.

Swimming (Community Center) 30:00 [3] 0.75 km (40:00 / km)

First swim in about 8 months. Waited to get out for 5 minutes from finish time to avoid getting lightheaded, and it worked this time.

Weight Training (Community Center) 20:00 [3]
shoes: Brooks Adrenaline GTS 6 2007

Tris and shoulders

Rowing Machine (Community Center) 15:00 [3] 3.4 km (4:25 / km)
shoes: Brooks Adrenaline GTS 6 2007

Running warm up/down (Community Center) 10:00 [3] 0.5 mi (20:00 / mi)
shoes: Brooks Adrenaline GTS 6 2007

Monday Jan 14, 2008 #

Cycling (Wind Trainer) 30:00 [3]

C • Ski O in Switzerland 3

Weight Training 15:00 [3]

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