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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kgeisen

In the 7 days ending Dec 2, 2017:

activity # timemileskm+ft
  Orienteering1 2:58:00 3.0(59:20) 4.83(36:52) 778
  Mountain biking1 2:19:00 19.4(8.4/h) 31.22(13.5/h)
  Running2 1:38:34 7.0(14:05) 11.27(8:45)
  Paddling1 1:20:00 6.3(12:42) 10.14(7:53)
  Trail running1 45:00 3.0(15:00) 4.83(9:19)
  Walking2 39:38 1.8(22:01) 2.9(13:41)
  Biking1 30:00 8.1(16.2/h) 13.04(26.1/h)
  Strength1 17:00
  Elliptical1 16:30 1.4(11:47) 2.25(7:19)
  Total9 10:43:42 50.0 80.47 778
averages - sleep:6 rhr:48

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Saturday Dec 2, 2017 #

8 AM

Running (CW8 Trek) 1:13:05 [3] 5.0 mi (14:37 / mi)
rhr:45 slept:4.5 shoes: Salewa Ultra Train

CW8 with Mickey, Brenden, and Renee

Started race with a downhill run on pavement, then bushwhacking and some trail running. Despite putting in at least a little regular running, I was struggling to keep up with the guys, who haven't been running at all (insert irritated emoji). Followed our route as planned and went straight to all CPs with the exception of 11, where we briefly glanced at the wrong spot before realizing we needed to take the trail down a little. Super cool spot at the top of the bluff overlooking the river.

Trek leg was CP1-12, with CP 13 at the paddle TA/
9 AM

Paddling (CW8 Paddle) 1:20:00 [3] 6.3 mi (12:42 / mi)

No CPs on paddle, just a trip down the Meramec to the bikes. Thankful to NOT be carrying bikes in canoes. Super pretty day to paddle. If I enjoyed paddling it would have been a lot of fun. Both Brenden and I were very ready for the take-out.
10 AM

Mountain biking (CW8 bike) 2:19:00 [3] 19.4 mi (8.4 mph)
shoes: Trek SuperFly

Started with a bike leg in Castlewood. Thankfully Brenden rides there all the time and made quick work of the nav. Not thankfully people riding both directions on narrow trails was super annoying when there was no kind of trail etiquette. I was getting crabby early, which isn't like me.

Towed a little on the pavement, though I for some reason let go of the tow right at the bottom of St. Paul Rd and then twice missed grabbing it before giving up and just riding the hill on my own. It seemed way easier than it's felt before.

We only had one tow, which minimized the benefit. I mean, it gave me a break, but we still had to keep a pace where we weren't losing Renee, who wasn't interested in towing.

Got a bonus map at CP24 (Sherman Beach parking lot) with 4 CPs on the flats, then headed down Al Foster to Zombie for the final CPs of the race. Looking at the number on the clue sheet, I realized (welcome to the race, Kate) that it listed numbers 1-30 and then 39-43 and became convinced we were getting a surprise map with more trekking. And I was wrong.

Very frustrated with myself on the rocky parts of zombie, but most of it was really fun. I definitely missed my singlespeed, though.

Finished 18th overall and 5th in our division. Really the only way we could have improved was a better paddle to bike transition (which was slow) and then just being faster overall, but we had a great race.

Thursday Nov 30, 2017 #

4 PM

Trail running (Big Woods) 45:00 [2] 3.0 mi (15:00 / mi)
ahr:107 max:168 rhr:45 slept:5.5 shoes: Salomon Sense Pro

Wednesday Nov 29, 2017 #

5 PM

Elliptical 16:30 [2] 1.4 mi (11:47 / mi)
rhr:46 slept:6.25 shoes: Brooks Adrenaline 17

Strength (NROLFW 1A2) 17:00 [3]

Running (Treadmill) 25:29 [3] 2.0 mi (12:44 / mi)
ahr:162 max:180

Tuesday Nov 28, 2017 #

5 PM

Walking 19:38 [1] 1.0 mi (19:38 / mi)
ahr:111 max:129 rhr:48 slept:6.75 shoes: Brooks Adrenaline 17

6 PM

Biking intervals (Trainer) 30:00 [3] 8.1 mi (16.2 mph)
ahr:120 max:156 shoes: Giant TCR

Monday Nov 27, 2017 #

9 AM

Walking 20:00 [1] 0.8 mi (25:01 / mi)
ahr:104 max:123 rhr:51 slept:6.0 shoes: Brooks Adrenaline 17

Sunday Nov 26, 2017 #

10 AM

Orienteering (SLOC Turkey-O) 2:58:00 [3] 3.0 mi (59:20 / mi) +778ft 47:38 / mi
ahr:123 max:154 rhr:51 slept:7.0 shoes: Salewa Ultra Train

I think my brain is more tired from a busy weekend than my body. Overall ok for me nav -- I usually walked about straight to the controls (which weren't all that difficult) -- but bad planning and decision making. Beautiful day to be outside. Basically just hiked today and was fine with that.

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