Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: RJM

In the 31 days ending Dec 31, 2010:

activity

time

miles

XC ski

8:35:04

RunCommute

4:42:58

Running

1:36:11

Strength

1:10:00

Orienteering

34:44

Exercise Machine

30:00

Trail Run

25:00

Total

17:33:57

averages - sleep:7.2 rhr:48 weight:183.6lbs

1:45

0:00

» now

Friday Dec 31, 2010 #

Orienteering 34:44 [3]
8c slept:7.5 shoes: Inov8 Rocklite 315

Control picking at Boston Run. Beautiful day in the 50s, needed to get an o day in december to keep the 1/month streak going.

Wednesday Dec 29, 2010 #

XC ski 40:00 [3]
shoes: Salomon Escape 7 Pilot

Firestone MetroPark - sunny, 30F, hardpacked trails, barely enough snow but fast.

Tuesday Dec 28, 2010 #

XC ski 1:37:00
shoes: Salomon Escape 7 Pilot

With both to Bike and Hike - from 303 to i80 and back. Just enough snow, decent conditions, wonderful weather. A great day out!

Monday Dec 27, 2010 #

XC ski 42:04 [3]
slept:7.5 shoes: Salomon Escape 7 Pilot

Cuyahoga overlook loop trail. Good conditions with a little fresh snow. Shorter workout was the aim, and included some no-pole drills at which i was not so good. My stiff warmup pace was 6:05-6:15 per lap. At the end i tried skating a lap, which was ok the first half (mostly slight downhill), but degenerated into a wobbly stagger in the 2nd half, partly due to exhaustion, partly slow speed and rhythm, and all about bad technique.

Sunday Dec 26, 2010 #

XC ski 1:45:00 [3]
slept:7.0 shoes: Salomon Escape 7 Pilot

Hinckley (1st time) with daveK. Light coverage but no bare spots. Great time almost all the way east and back. I did çlassic and he skated and I gradually had more trouble keeping up. How can he skate up hills I have to herringbone, and doublepole so fast and long? A fun Day!

Thursday Dec 23, 2010 #

RunCommute 55:13 [3]
slept:7.5 shoes: Screwshoes -Brooks Adrenaline

Wednesday Dec 22, 2010 #

Exercise Machine (nordictrak) 30:00 [2]

Monday Dec 20, 2010 #

XC ski 39:00 [3]
weight:184.5lbs

After work snuck this in at memorial towards mustill, barely enough snow. Tried to ski hard (mostly doublepole and doublepole stride) for the short time available. Did some repeats using different techniques on gentle downhill to flat - all about equal speed, which surprised me. I'm getting a little better on double pole i think, but still rusty on all of it.

Strength 10:00 [1]

Saturday Dec 18, 2010 #

XC ski 58:00 [3]
shoes: Salomon Escape 7 Pilot

Nice afternoon at Kendall. Just enough coverage, though the trail was a bit rutted and rough. I was a bit unsteady - little practice this year, new gear, enough more glide and potential that i pushed a little over my usual limits. Fell twice trying to double pole hard on flats, which was embarrassing but not injurious.

Thursday Dec 16, 2010 #

RunCommute 59:59 [3]
slept:7.0 weight:184.5lbs shoes: Screwshoes -Brooks Adrenaline

firmer footing, but icier.

Strength 20:00 [1]

Tuesday Dec 14, 2010 #

XC ski 1:00:00 [3]
weight:182lbs

Took the highschoolers to cascade for sledding, tried skiing low again, but no glide, only 4" cover. So i ran up top to the overlook trail and did 5 or 6 circuits there, with good cover and decent glide. Cold, breezy

Monday Dec 13, 2010 #

RunCommute 1:02:00 [2]
weight:183lbs shoes: Screwshoes -Brooks Adrenaline

2" fresh, not too slippery but a bit slow

Sunday Dec 12, 2010 #

Strength 20:00 [1]
slept:7.5

Actual weights - i need to get upper body up to snuff for skiing

Saturday Dec 11, 2010 #

XC ski 10:00 [2]
rhr:48 slept:7.0 shoes: Salomon Escape 7 Pilot

Took kids to cascade sled hill, which was barely covered, but enough for them to have a ball. I tried to find some snow to ski on nearby, but though there were a few good patches, it just wasn't worth it. went back and put on running shoes and trotted around to get a little sweat up. Footing very sloppy (35F) and treacherous on the hills. Knee was ok, but occasionally gave a slight notice that i am still a little bruised.

Trail Run 25:00 [2]

Friday Dec 10, 2010 #

XC ski 29:00 [3]
slept:7.5 weight:184.5lbs (injured) shoes: Salomon Escape 7 Pilot

A bruise is clearly visible on right outside of right knee now, but felt better each day (brace helped) of time off. So today i gave a test ski at oxbow. Worked great! I expected some stiffness or difficulty with some part of the stride, but none. Still, i tried to mostly use double poling, which is pretty comically slow for me. This year I think it's better for me to do shorter times but more intense. I wasn't quite that intense today (much snow had melted so conditions were marginal), but tried. Good to sweat a little

Tuesday Dec 7, 2010 #

Running 1:03:00 [2]
slept:6.5 (injured) shoes: Brooks Adrenaline GTS9-2

More snow this am, so much I thought no sidewalks would be cleared, so no screwshoes. In on market, that idea was right (though loose snow slowed me to 30min). Return on exchange, after a partly sunny day, and I was wrong. Went down pretty hard on my right side at exchange and the innerbelt (small patch of clear ice, missed while checking for turning traffic). Broke the fall a little, but it took a light cycle to get myself together - right elbow and hip bothered me the most, though i felt a twinge on right knee that went away. managed to run into it, slowly, but last mile (with less loose footing - no ice to speak of there) discovered that going faster than a trot (straightening the right knee beyond the trot level) hurt. When i got home i realized that the knee was at least bruised (hurt to straighten it, twist it). RICE right away (playing havoc with the family schedule). Bailed out of kid's band concert to let me elevate it and have room; two alleve, take it easy. I'm hopeful i can recover soon to ski, but it may take a week or more

Strength 20:00 [1]

Just realized ski season is coming, and my upper body is not ready

Thursday Dec 2, 2010 #

RunCommute 54:01 [3]
rhr:48 slept:7.5 shoes: Screwshoes -Brooks Adrenaline

Market in, aqueduct back. some icy patches

Wednesday Dec 1, 2010 #

RunCommute 51:45 [3]
slept:7.2 shoes: Screwshoe2 - Brooks Adrenaline

light snow falling

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