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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: KFish

In the 7 days ending Jun 6, 2016:

activity # timemileskm+m
  Road Biking5 4:11:19 63.74(15.2/h) 102.57(24.5/h) 324
  Orienteering1 2:58:03 9.28(19:11) 14.93(11:55) 28219c
  Road Running2 2:02:40 13.46(9:07) 21.66(5:40) 95
  Rock Climbing2 1:45:00
  Swimming1 35:00 1.06(33:08) 1.7(20:35)
  Total11 11:32:02 87.53 140.87 70119c
  [1-5]11 11:30:24

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Monday Jun 6, 2016 #

Road Biking (Commute) 25:00 [1] 5.0 mi (12.0 mph)

8 PM

Rock Climbing (Top rope) 45:00 [3]
shoes: La Sportiva Miura

5.9
5.10 new, no falls
5.11- struggled but made it, tall wall
5.10- too easy
5.11- auto belay, halfway first try, third second try. Didn't have it in me

Sunday Jun 5, 2016 #

12 PM

Orienteering race 1:53:12 intensity: (1:14 @0) + (6:17 @1) + (31:37 @2) + (45:20 @3) + (25:59 @4) + (2:45 @5) ***** 6.07 mi (18:39 / mi) +168m 17:10 / mi
ahr:143 max:192 13c shoes: Solomon Vario

Bishop Lake Red by Mark.

Rumbling thunder and intermittent showers made this a fun experience. Didnt start especially well - 2 I walked right past and then spent 20 minutes doing circles, and then 3 I lost contact with the map for a while and took too long to figure out where I was. The rest actually went pretty well, small bobbles on 5 and 8, but the rest was pretty smooth. Took a bad general bearing out of 10 and drifted to the private property before correcting, but then hit 11 right on and saved a lost Syd on the way. Took it mostly slow through the middle since I started so poorly, and then picked up speed near the end again.

Went without water or food, and physically felt pretty good. Overall, pretty happy minus the very beginning.

Orienteering (flag pickup) 1:04:51 intensity: (7 @0) + (7:03 @1) + (28:58 @2) + (21:21 @3) + (7:22 @4) *** 3.21 mi (20:12 / mi) +114m 18:12 / mi
ahr:135 max:174 6c shoes: Solomon Vario

Got a little turned around heading back out to 9, but I think it was from holding my compass and the flags in the same hand. I think the medal rim in the bar was messing with my compass. Swtiched hands, corrected, and didnt have any problem.

Saturday Jun 4, 2016 #

8 AM

Road Biking 1:26:03 intensity: (5 @0) + (2:47 @1) + (32:11 @2) + (45:40 @3) + (5:20 @4) 24.71 mi (17.2 mph) +177m
ahr:138 max:163

Oops, stopped instead of paused, hence the two seperate logs.

West bit of N Territorial was recently stoned, so a bit slow until the turn onto Dexter-AA.

Missed the turn in Dexter and had to stop and look at the map, with a bonus bathroom break Good thing we did this today, Dexter-AA half marathon has Huron River Dr closed tomorrow.

Syd was able to keep up better on her new bike, which makes me sad, now i want a new road bike.

Ate a gu, 2 endurolytes, and shared a pack of HS Fruit Smoothie chews.

Road Biking 1:00:16 intensity: (8 @0) + (2:46 @1) + (7:09 @2) + (32:00 @3) + (18:13 @4) 18.02 mi (17.9 mph) +147m
ahr:147 max:171

Friday Jun 3, 2016 #

Road Biking (Commute) 25:00 [1] 5.0 mi (12.0 mph)

7 PM

Rock Climbing 1:00:00 [3]
shoes: La Sportiva Miura

Top roping:
5.9
5.10-
5.10+ halfway

Lead:
5.10-
5.10 two thirds

Top roping
5.10 stupid fall
5.10 halfway

Thursday Jun 2, 2016 #

Road Biking (commute) 25:00 [1] 5.0 mi (12.0 mph)

7 AM

Swimming 35:00 [3] 1.7 km (20:35 / km)

100 warm up
250: 4:55
1000: 19:53
250: 4:48
100 cool down

Wednesday Jun 1, 2016 #

Road Biking (Commute) 30:00 [1] 6.0 mi (12.0 mph)

7 PM

Road Running (intervals) 26:23 intensity: (4 @0) + (5 @1) + (43 @2) + (4:07 @3) + (13:56 @4) + (7:28 @5) 3.41 mi (7:44 / mi) +10m 7:40 / mi
ahr:166 max:186

Speed work with some intervals. I meant to keep the fast sections constant speed, but i always went out too fast and then faded.

0.25 mi slow, 0.5 mi fast, 3 times plus a cool down

Tuesday May 31, 2016 #

Note



New paddle came in. Motivation to paddle this weekend? Hopefully
7 AM

Road Running 1:36:17 [3] 10.05 mi (9:35 / mi) +85m 9:20 / mi

Left calf and right hip both a little bothersome.

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