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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: KFish

In the 7 days ending Dec 9, 2017:

activity # timemileskm+m
  Orienteering2 3:04:04 11.35(16:13) 18.27(10:05) 95369c
  Exercise bike1 1:03:11 16.2(15.4/h) 26.07(24.8/h)
  Other2 1:00:00
  Road Running1 42:55 4.99(8:36) 8.03(5:21) 126
  Total6 5:50:10 32.54 52.37 107969c
  [1-5]6 5:49:46

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Saturday Dec 9, 2017 #

9 AM

Orienteering 1:01:21 [3] *** 3.66 mi (16:46 / mi) +451m 12:07 / mi
22c shoes: Salomon Speed Cross 4

North Park "Attack from above" training course.

I set the flags, and then syd picked them up. Some parts of the map made it rather tricky, especially the boulders and rock piles that didnt seem very consistent and/or they were buried in leaves. Only a few hiccups:

11 + 12 - these rock piles were not very impressive, and there were many more boulders in the area, so not sure if I got these right

14 - biggest trouble. there were many more rocky ground areas, and much more green east of the control, so the ruin was pretty buried. I missed it on my first pass and reattacked from the building down the hill.

15 - put it in a rootstock hole, didnt see anything bigger

Orienteering 59:02 [3] 3.48 mi (16:58 / mi) +344m 12:59 / mi
19c shoes: Salomon Speed Cross 4

North Park - Attack from the Side training course.



Syd set the flags and I picked them up. She had a few course corrections

4 - went farther down the hill than i should have

6 - found an unmapped rock pile that i was convinced was the right one, but after reattacking twice I found the flag and pretty sure it was right.

14 - Overshot and I had to reattack from the fence corner, which was all the way up the hill.


Lesson learned: I'm really bad at contouring. Almost always drifted up or down more than I needed to.

Thanks again to Mr. W. for drawing up the practice courses! Much less stressful when I didnt have to make sure I stayed ahead of syd. Liked this format of each setting one and then doing the other one.

Friday Dec 8, 2017 #

5 PM

Other 15:00 [3]

Rock rings
Ab torture

Thursday Dec 7, 2017 #

5 PM

Road Running 42:55 [3] 4.99 mi (8:36 / mi) +126m 7:58 / mi
shoes: Nike Fury 2

Intervals w/ syd in the dark

1 mile warm up
0.5 mi fast, 0.5 mi slow 4 times
fast at 7:30 ish

Tuesday Dec 5, 2017 #

4 PM

Exercise bike 1:03:11 intensity: (24 @0) + (2:58 @1) + (16:46 @2) + (23:28 @3) + (19:35 @4) 16.2 mi (15.4 mph)
ahr:143 max:169 shoes: Trainer tire

Just cant get into tv, so i built a stand for my ipad/kindle and just read. Reading American Gods and its WEIRD.

Monday Dec 4, 2017 #

Note

Registered and flights for GNC :)

Other 45:00 [3]

Arms, abs, rock rings

Sunday Dec 3, 2017 #

10 AM

Orienteering 1:03:41 [3] **** 4.21 mi (15:08 / mi) +158m 13:33 / mi
28c shoes: Salomon Speed Cross 4

OINK Day 3
Blue Middle
5 km, 150 m climb

Started off poorly and it didnt get much better. The first 8 controls were in thick, hunched over, face swatting greenery. 7 min error to #1, and then not clean to any of those 8. Found 5 on my way to 1, and 1 on my way to 5...

After those 8 it opened up to grassy fields and open woods, which was much more fun and went much better, although still not clean in the circle too often. Legs also took a few controls to warm up since I had been walking in the thick stuff. Overall not a very good showing for me.

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