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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: KFish

In the 7 days ending Oct 8, 2016:

activity # timemileskm+m
  Orienteering2 2:52:55 10.26(16:51) 16.51(10:28) 42524c
  Hiking1 2:09:23 5.81(22:16) 9.35(13:50) 114
  Road Biking3 1:35:00 19.0(12.0/h) 30.58(19.3/h)
  Mountain Biking1 1:11:00 16.2(13.7/h) 26.07(22.0/h)
  Total6 7:48:18 51.27(9:08) 82.51(5:41) 53924c

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Saturday Oct 8, 2016 #

2 PM

Hiking 2:09:23 [3] 5.81 mi (22:16 / mi) +114m 20:59 / mi
shoes: Solomon Vario

Leisurely hike out to Kaena Point. On the way out we took the shore route, which was part trail and part climbing over and around rock formations. On the way back we took the inland route which was a jeep trail.

Very windy and a really high surf. Did see 2 endangered Hawaii Monk Seal on the rocks at the point.

Wednesday Oct 5, 2016 #

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

Mountain Biking 1:11:00 [3] 16.2 mi (13.7 mph)
shoes: Trek Superfly 9.6

Out warren, back joy. Watch was already packed. Joy was quite ripped up, farm equipment maybe?

Tuesday Oct 4, 2016 #

Road Biking (commute) 45:00 [1] 9.0 mi (12.0 mph)

Monday Oct 3, 2016 #

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

Sunday Oct 2, 2016 #

8 AM

Orienteering (scouting) 1:20:02 [3] 3.76 mi (21:17 / mi) +144m 19:01 / mi
shoes: Salomon Speedcross 3

streamered the rest of red. Started and ended with a ~1.5km trail run.

Tested one swamp crossing and it was great - should be even better in Nov.
11 AM

Orienteering race 1:32:53 [4] *** 6.5 mi (14:17 / mi) +281m 12:36 / mi
24c shoes: Salomon Speed Cross 3 Black

Peach Mountain Farsta by Igor.

Fun format. 2 loops with a map exchange, several controls that appeared on both loops and then different controls in between, so by the end everyone should have done all the same legs. Mass start, but not knowing where people were headed meant no following.

Really clean run for me. A slight bobble on #10 (74) first loop going out the wrong spur - silly because this was one of hte biggest features on the whole map. One other smaller bobble on #8 (71) second loop - got pushed too far west without realizing it. Other than that I hit everything just about right on. Slowed down for the harder looking ones and paced, ran most of the trails and the open woods when things were easier.

Wore shorts and long socks, and my knee caps got pretty shredded. Ate a clif shot just after half way, and drank 2 cups of water at the map exchange while planning my first couple legs of the second loop.

1st place! Woot Woot. Beat cooper by 5 min and Mr. W by a bit more. Format favored me with no super long legs for me to lose focus on, and lots of opportunity for trail running. Red distance but a mix of difficulties

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