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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: KFish

In the 7 days ending Apr 14:

activity # timemileskm+m
  Orienteering4 3:57:46 19.5(12:12) 31.38(7:35) 39261c
  Trail Running2 55:45 5.04(11:04) 8.11(6:52) 204
  Road Running1 39:58 5.11(7:49) 8.22(4:52) 80
  Other1 25:00
  Total8 5:58:29 29.65 47.72 67661c

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Sunday Apr 14 #

8 AM

Orienteering 18:14 [3] 1.18 mi (15:27 / mi) +27m 14:25 / mi
2c shoes: Salomon Speedcross 4 - Navy

Did the other side of the road practice controls. Unfortunately they had taken the flags down. I only found 2/5 and got really confused on the rest, but at least I got this out of my system before the race!

Orienteering race 2:15:36 [4] **** 11.1 mi (12:13 / mi) +275m 11:21 / mi
24c shoes: Salomon Speedcross 4 - Navy

Quantico long blue
14.2k, 435m

This was a great long course! A good mix of long legs with lots of choices. It went really well for me, I kept up a running pace better than maybe ever before, especially for a course this long. I also didn’t really have any navigation errors, just a few in optimum route choices.

2-3 felt like it took forever
4-5, also felt very long and slow. I didn’t have a solid plan until about halfway thru the leg, so it probably could have been better. At one point I was running on a trail with obstacles and found myself high stepping barbed wire!
9 was on a really cool blown up airplane impeller!
10-11 I had glanced at ahead of time and saw how long it was. There was a fairly direct trail option but it looked confusing and lots of up and down. I opted for the easier longer option around on the roads, curious to see how it stacks up. At this point I was 1:24 in and not even halfway on controls!
Really started fading at about 17, a second gu would have been nice.
19 was almost a disaster as I realized I was basically wandering, and it was the same area I had a mistake in yesterday. Luckily I realized it while I had just enough map contact to slow down and correct without too much lost time.
Just tried to keep up a slow jog thru the last 4, and was able to. Really happy with this run!


Saturday Apr 13 #

8 AM

Orienteering 14:05 [3] 1.13 mi (12:28 / mi) +33m 11:26 / mi
7c shoes: Salomon Speedcross 4 - Navy

Practice course near our campsite
10 AM

Orienteering race 49:42 [4] 4.06 mi (12:14 / mi) +32m 11:57 / mi
16c shoes: Salomon Speedcross 4 - Navy

Quantico middle blue
5.4km 80 m

I went out a little to fast which of course led to botching 1. I wasn’t quite as far N as I thought so I turned around and backtracked thinking I had passed it. I still tried to keep up my pace for the rest of the course, which went better but still led to a lot of small errors in the circle. Good to push physically but I need to improve my map reading to reduce errors.

We had been to this map 1.5 years ago, but this section was a little more scrubby from recent rain and wind. Still better than woods we have in eastern Pa!

We got some entertainment watching cars attempting to pull out of the very muddy arena parking while enjoying French fries from a food truck! Really fun set up!
3 PM

Orienteering race 20:09 [4] 2.03 mi (9:56 / mi) +25m 9:33 / mi
12c shoes: Salomon Speedcross 4 - Navy

Quantico relay
3km 55m

Teamed up with Brooke M. And Syd for a three point team for the relay. I was the anchor leg. I started off with two fast juniors and kept them in my sights for the first half. I was pretty gassed by then so I slowed down a bit. Super fun to be going so fast in such nice woods!

Thursday Apr 11 #

Other 25:00 [3]

Freeletics

Tuesday Apr 9 #

4 PM

Trail Running 37:15 [3] 3.66 mi (10:11 / mi) +73m 9:35 / mi
shoes: Salomon Speedcross 4 - Navy

Flat loop at south park. Trails are in better shape than most of last year, so they are actually fun to run on. Beautiful day, a tad windy but the sun was shining and it was near 70.
5 PM

Trail Running hills 11:17 [3] 0.75 mi (15:03 / mi) +117m 10:08 / mi
shoes: Salomon Speedcross 4 - Navy

Hill Repeats.

1 min hard effort up, 1 or 2 min walk down, Five times.

OOF. This is good for us.

Trail Running 7:13 [3] 0.63 mi (11:27 / mi) +14m 10:44 / mi
shoes: Salomon Speedcross 4 - Navy

Finishing the loop.

Monday Apr 8 #

5 PM

Road Running tempo 39:58 intensity: (19:58 @3) + (20:00 @4) 5.11 mi (7:49 / mi) +80m 7:27 / mi
shoes: New Balance 808

Tempo Run. Its been about a month since I've done one due to my race schedule. still improved compared to last time:

7:20, 7:11, 6:59

I'd love to get them all below 7

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