Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 7 days ending Jan 29, 2023:

activity	#	time	miles		km		+m		load
Skate Ski	6	6:06:06	33.5	(10:56)	53.91	(6:47)	477		1171.2
Strength	1	53:00						1c	159.0
Classic Ski	1	39:45	1.65	(24:06)	2.65	(14:58)	23		39.8
Total	8	7:38:51	35.15		56.57		500	1c	1370.0

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Sunday Jan 29, 2023 #

9 AM

Skate Ski warm up/down 9:54 [2] 1.43 km (6:55 / km) +26m 6:20 / km
ahr:106 max:141

Skate Ski warm up/down 7:40 [3] 1.34 km (5:44 / km) +20m 5:20 / km
ahr:98 max:108

Skate Ski race (Saratoiathlon) 47:43 [4] 8.74 km (5:28 / km) +105m 5:09 / km
ahr:114 max:151

Pursuit Biathlon, 5 laps @ 1 km, shooting p,p,s,s. Yesterday's soft snow hardened up and was pretty fast. Held back a little on the downhill and quick turn before the quick climb to the houses. Threatened rain/snow held off and weather was good.

Shot well first prone, missed 1. But on second missed 4. Then standing was 3 and 4 misses. Came in second in class by 30 seconds. One penalty lap took 44 sec, so any improvement in shooting would have done it for me.

Need practice combining skiing with shooting. Much harder when you come into the range pumped up.

Skate Ski warm up/down 11:25 [3] 1.87 km (6:07 / km) +26m 5:43 / km
ahr:120 max:146

Cool down lap.

Saturday Jan 28, 2023 #

10 AM

Skate Ski warm up/down (Saratoga) 11:44 [3] 1.74 km (6:45 / km) +23m 6:20 / km
ahr:125 max:154

Around the race course.

12 PM

Skate Ski race 35:07 [4] 5.79 km (6:04 / km) +83m 5:39 / km
ahr:107 max:145

Saratoga Sprint. 3 x 2 km laps, prone/standing. Snow in good shape, low 30's. Used Star med powder, roto brush plus liquid. Seemed to run okay. Zeroed in quiet conditions, then a cross wind picked up as race started. Good breeze when I came in to shoot. Gave the sights 2 clicks for the wind and dropped the first 3 targets. Surprised at that and promptly missed the last 2, probably because I was thinking about it. Another lap and shot standing, missed 3 this time. Came in 2nd by 40 seconds, that's one penalty lap.

Laps 9.09, 9.27, 9.28; shooting p 1.27 / 2, s 1.18 / 3

Friday Jan 27, 2023 #

4 PM

Skate Ski 37:10 [3] 5.44 km (6:50 / km) +6m 6:48 / km
ahr:106 max:134

Late in day, groomed thin crust and busted it into loose granular. It skied fast. Wanted a 1/2 hour workour and kept it short.

Thursday Jan 26, 2023 #

11 AM

Strength (Rec Cteren) 53:00 [3]
1c

Leg activation, then 5 min on bike, 3 on skierg, 5 treadmill
Hamstring curls, squats, bench stepups
Lunges: forward, back, high knees
Incline crunches
Hamstring thrusts with 60# band
Straight arm forward lifts w/light wgts

Wednesday Jan 25, 2023 #

10 AM

Skate Ski (Woodstock XC) 1:51:07 [3] 17.61 km (6:19 / km) +99m 6:08 / km
ahr:105 max:146

Snow set up well with crisp corrugations. Only wish they had a narrower cross country comb instead of the alpine comb on the groomer. Would be less likely to grab your ski. Snow was fresh and therefore a little slow. In any case, the skiing was fine.

Retrieved my groomer drag first thing this morning. Snow had firmed up and winched it out of the ditch with no problem.

Tuesday Jan 24, 2023 #

1 PM

Skate Ski 1:01:33 [3] 5.92 km (10:24 / km) +59m 9:54 / km
ahr:112 max:146

Total 12" new snow. Temp around freezing. Difficulty grooming, very tippy. Could not make the turnaround at the lollypop and had to winch the sled around. Then it slid sideways into a ditch (in slow motion) and had to repeatedly winch it again. Left the groomer and carefully made it back down with just the sled. Hard freeze tonight, then will have better control tomorrow.

Skiing was okay, but snow soft and punchy. Looks good, but the kind Greg would leave skate tracks 6"deep.

Skate Ski 32:43 [3] 4.04 km (8:06 / km) +29m 7:49 / km
ahr:105 max:150

More skiing after a break.

Then when out with the steel groomer drag I welded up from a Russian design. Actual rode well, light enough to stay on top of the snow and not dig in. Kind of bubbly track. Might replace the steel comb with a standard polyurethane comb from FallLine like I had on the tire drag.

Monday Jan 23, 2023 #

4 PM

Classic Ski 39:45 [1] 2.65 km (14:58 / km) +23m 14:21 / km
ahr:100 max:116

Got a foot of new snow. Very damp and softly packed, then a couple more inches after that. Not set up so I used classic skis, but no tracks. Slow, iced and built up under my boot.

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