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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: KFish

In the 7 days ending Dec 2:

activity # timemileskm+m
  Orienteering3 3:01:19 11.98(15:08) 19.28(9:24) 97335c
  Exercise bike1 45:37 11.0(14.5/h) 17.7(23.3/h)
  Other1 45:00
  Road Running1 38:31 4.03(9:33) 6.49(5:56) 143
  Trail Running1 25:59 2.01(12:56) 3.23(8:02) 120
  Total6 5:36:26 29.02 46.71 123635c
  [1-5]6 5:36:24

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Saturday Dec 2 #

11 AM

Orienteering 1:02:07 [4] ***** 4.35 mi (14:16 / mi) +349m 11:26 / mi
shoes: Salomon Speed Cross 4

22c shoes: Salomon Speed Cross 4
OINK
Blue Middle Day 2
5 km, 220m climb

I started out going a little to fast for my ability to navigate. Much more technical navigation than yesterday, which led to some bad mistakes.

5 - overshot and climbed a little more than necessary
7 - went from 6 to 17 instead of 7. Got there and noticed the control code was wrong, and then that it was a water stop, which didnt make sense. Took me to long to recognize my error.
12 - HUGE mistake. I went around the hill and then drifted too far down. Found what I thought was a mapped pit to take a bearing from, but it must not have been what I thought it was, because I ended up at 13 and then had to backtrack. 7ish minute error :(.

Friday Dec 1 #

2 PM

Orienteering 36:31 [5] *** 3.35 mi (10:54 / mi) +155m 9:32 / mi
19c shoes: Salomon Speed Cross 4

Oink Blue Middle 1, 4.3 km

A narrow park that was basically a ridge with a field on the top and woods on the sides. Traveled along and back and forth over the top of the ridge. No major mistakes, but a few inefficiencies, mostly cutting into woods too early and fighting more green than i would have had to, especially on 1, 11 and 12. Also got trapped in the fences at 17 briefly, but instead of fussing looking at the map i gave up and went around, which turned out to be the right choice. Had to walk up ~ 2 hills, other than that I kept up a pace I am very happy with.

Wednesday Nov 29 #

4 PM

Exercise bike 45:37 intensity: (2 @0) + (1:07 @1) + (38:04 @2) + (6:24 @3) 11.0 mi (14.5 mph)
ahr:131 max:142 shoes: Trainer tire

tried episode 1 of ozark. intrigued but not sold yet

Tuesday Nov 28 #

4 PM

Road Running 38:31 [3] 4.03 mi (9:33 / mi) +143m 8:36 / mi
shoes: Nike Fury 2

beautiful out, racing sunlight

Monday Nov 27 #

Other 45:00 [3]

Arms and abs

Sunday Nov 26 #

1 PM

Trail Running 11:44 [3] 1.13 mi (10:23 / mi)
shoes: Salomon Speed Cross 4

warm up to get to start

Orienteering 1:22:41 [3] 4.28 mi (19:19 / mi) +469m 14:25 / mi
16c shoes: Salomon Speed Cross 4

Mr W planned a Middle course to practice hills. Thanks!

I had a 10 min head start to place flagging flags, and then syd was behind me picking them up. I found it very stressful to try to make sure I was placing them correctly and stay ahead, which ultimately got in my head I think.

Placed 17 on the way to 3.

I saw syd while i was flailing in circles to find the boulder at 8 while she was on the way to 5. Had to go up the hill to reattack from the trail.

hill 9-10 was brutal and trail was very faint, but it worked.

11 I wasnt condfident i had on the right cliff, but my map had a big dirt stain.

12 boulder was tiny! so i continued looking for another for a bit before backtracking to place the flag.

13 - Found the mainmade object but mistook it for the ruin. I continued searching and eventually found the right ruin, but started to get worried that syd was on my heals. Scared a bunch of dear.

14 - i misplaced, and then syd came up behind me, so we continued on together.

16 - skipped, ready to be done.

17 - split from syd, but was headed to 1 accidently, so I had to climb the hill to meet back up with syd.

Nav was not the best, and I'd prefer to have time to check Im placing things in the right place.

Trail Running 14:15 [3] 0.88 mi (16:12 / mi) +120m 11:23 / mi
shoes: Salomon Speed Cross 4

cool down back to the car

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