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Training Log: KFish

In the last 7 days:

activity # timemileskm+m
  Orienteering4 6:44:49 23.82(17:00) 38.34(10:34) 159672c
  Hiking1 2:00:05 4.33(27:44) 6.97(17:14) 367
  Exercise bike1 40:00 11.0(16.5/h) 17.7(26.6/h)
  Rock Climbing1 20:00
  Total7 9:44:54 39.15 63.01 196372c

Thursday Jan 19 #

Rock Climbing 20:00 [2]
shoes: La Sportiva Miura

I couldn't put anything together. Struggled even on V2. Not my day.

Wednesday Jan 18 #

Exercise bike 40:00 intensity: (30:00 @3) + (10:00 @4) 11.0 mi (16.5 mph)

technology conspired against me. Phone, spedometer, and watch all failed to tell me how long or how far i went, so just a guess.

warm up, 5x2 min intervals with 2 min in between, then a cool down.

Monday Jan 16 #

9 AM

Orienteering race 1:54:00 [3] *** 6.7 mi (17:01 / mi) +290m 15:00 / mi
29c shoes: Salomon Speed Cross 3 Black

GNC extreme-o long

Syd and Jens started 6-8 minutes ahead of me, so it was a chasing game. Nav was mostly straightforward but they threw something new at us every few controls. 1:5k, 1:7.5k, 1:15k, usgs, blanked out portions, no trails, plotting, bearing + distance, aerial photo, trail-o, climb through culverts, carry a stuffed animal, maze-o, hidden flags, Morse code.

I caught up to syd at control 6 and was able to pass her and stay just ahead for several controls before leaving her behind eventually. Had to pick up and transport an egg thru 2/3 of the course or break and get a 5 min penalty.

Caught Jens about control 16, and we played leap frog for he second d half of the course. I was faster between controls, but struggled with some of the instructions so he caught up and took off and I'd have to chase him down again.

Ended up in the same row boat with him, and then I waited in line for a rope crossing while he jumped in to swim. Caught back up in the maze and we finished at the same time.

Lots of fun, mentally engaging, and shorter with less climb than blue so I actually felt really good.

3/14 on long. Too bad it didnt count for anything!
3 PM

Hiking 2:00:05 [2] 4.33 mi (27:44 / mi) +367m 21:57 / mi

Hike up stone mountain, and then around the base to see the stone relief. Fun little hike, but man was it busy!

Sunday Jan 15 #

10 AM

Orienteering race 2:07:35 [4] ***** 8.2 mi (15:34 / mi) +623m 12:35 / mi
17c shoes: Salomon Speed Cross 3 Black

I got the early start today.

Started off much better to 1. Hit 2 a little high and took a few minutes to realize. 3 was good, then 4 I stumbled finding the wrong boulder pile and being convinced it was right for too long before correcting. 5 I spent too long looking for an apparently nonexistent trail before giving up and just taking the long side hill, and then slowing one reeentrant too early.

Took the long way around to 6 but mostly trails and road so I was moving good. Then missed the pit at 7 and had to go searching. 8 I tried to take the long way around again, but the trail was nonexistent and the fence was too high to get over it to the road, so that ended up being a really bad slow choice.

Things improved on the back half, executing the long leg 9-10 really well and then the rest were pretty short legs that I was able to run most of.

Lots of smaller mistakes and bad route choice that stacked up in the end. 15/20 finishers with 5 dnfs. Mostly happy with my showing, but definitely need to get used to 2 hours in the woods.

Gu really helped perk me up both days, wondering if I should take one just before also.

Saturday Jan 14 #

8 AM

Orienteering 46:48 [2] 1.67 mi (28:01 / mi) +100m 23:38 / mi
10c shoes: Salomon Speed Cross 3 Black

Practice course. checked out a few extra features to get a good feel for the terrain. Took it easy and went as a group.
11 AM

Orienteering race 1:56:26 [4] ***** 7.25 mi (16:04 / mi) +583m 12:51 / mi
16c shoes: Salomon Speed Cross 3 Black

Gnc classic blue

Syd and Jens had start times an hour before me, so I had lots of time to warm up, stretch, contemplate, etc.

Took off, and I don't k ow of it was excitement, or switching from 1:5 to 1:15, but I totally botched 1, with a 7-8 min error. Stupid. Luckily I was able to pull it together and get thru 2-5 pretty well.

5-6 was the long leg and I took the be time to make a plan,and then executed it poorly. Luckily I think what I ended up doing actually turned out to be a better choice, but it was slow since I had to relocate a few times.

7-9 I was feeling the climb, legs were beat and it was very hilly and unavoidable. Ate my gu and stopped for water at 9.

Perked up on the way to 10, and was able to string together the last 5 pretty well with a nice jog thru open flatter woods. 11-12 was another long leg and I made a plan and executed well, so I'm pretty happy with that. Didn't have much in the tank for the sprint to the finish.

12/29 on my course. Not too shabby, probably could have shaved 10 minutes of errors which would have bumped me maybe 3 spots?

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6+ days ago
close to 20 minutes on Blue... 2  

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Training Targets

Jan 1 – Dec 31 (365d)
2017 Goals. Going to be hard to top 2016 numbers, but I'm setting my goals a little higher than last year since I smoked them (thanks ironman...)
Adventure Racing
+ Rogaine
+ Adventure Racing
+ Rogaine
Road Biking
+ Mountain Biking
+ Exercise bike
+ Road Running
+ Trail Running
+ Hiking
+ Rogaine
+ Paddling


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