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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: KFish

In the 7 days ending Jul 28:

activity # timemileskm+m
  Orienteering4 4:22:01 14.93(17:33) 24.03(10:54) 35257c
  Trail Running1 2:18:15 12.12(11:24) 19.5(7:05) 416
  Mountain Biking1 1:12:53 14.54(12.0/h) 23.4(19.3/h) 159
  Road Running1 53:53 6.18(8:43) 9.95(5:25) 61
  Other1 20:00
  Rock Climbing1 20:00
  Total9 9:27:02 47.77 76.88 98757c
  [1-5]9 9:21:32

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Sunday Jul 28 #

8 AM

Orienteering 1:56:13 intensity: (4:38 @0) + (38:17 @1) + (49:07 @2) + (23:53 @3) + (18 @4) 5.11 mi (22:45 / mi) +213m 20:08 / mi
ahr:122 max:161 12c shoes: Salomon Speedcross 4 - Gray2

Long leg streamers by Jens

I was feeling hot dirty buggy and generally beat up so I went from straight from 11 to 16 and then to the end. The woods were very green with low vis and low speed. Fantastic training for longer legs and staying focused with the trails removed. Thanks to our smoc friends for a fantastic training weekend

Saturday Jul 27 #

9 AM

Orienteering 58:07 intensity: (41 @0) + (1:27 @1) + (8 @2) + (8:26 @3) + (7:12 @4) + (40:13 @5) 4.71 mi (12:20 / mi) +55m 11:55 / mi
ahr:179 max:208 28c shoes: Salomon Speedcross 4 - Navy

Sandra Richardson Farsta by Igor.

Woohoo, first place against a stacked field! It was hot out even with a 10 am start, and i of course went out too fast and bobbled 1 with no plan. Slowed down and cleaned up until I got up to the NE section in the tall grass and hedge maze. I found it difficult to run so tried to do a fast walk. Jens saved y on my fist #9 because I heard the beep on the far side of the thicket. I pulled into the map exchange in first and focused on just keeping it together. I was clean through the second loop, although slowed down a bit. Came into the finish in first with a 3.5 minute buffer to Richard. At first glance the map didnt look all that exciting but the excellent mapping and course setting in the hedge mazes made it deceptively difficult and lots of fun!
12 PM

Orienteering 21:10 intensity: (46 @1) + (6:20 @2) + (10:14 @3) + (3:29 @4) + (21 @5) 1.41 mi (15:01 / mi) +23m 14:18 / mi
ahr:143 max:179 7c shoes: Salomon Speedcross 4 - Navy

Flag pickup. I got to go back to the hedge maze area :)
4 PM

Orienteering 1:06:31 intensity: (5:47 @1) + (11:49 @2) + (31:10 @3) + (16:24 @4) + (1:21 @5) 3.7 mi (17:59 / mi) +61m 17:06 / mi
ahr:144 max:185 10c shoes: Salomon Speedcross 4 - Navy

Maybury maze-o streamers by steve

Steve had set a Maze course a while ago after the training weekend, so we headed out after the Farsta. It was brutally hot and the park was packed. I gave syd a 10 minute head start and set out, with a focus of accuracy over speed. This went better than my previous maze and I only passed through 2 walls. Steve did a good job leaving interesting route choices without being annoying. Had lots of fun on this one as well, thanks Steve! I took the streamers down as I went through.
9 PM

Rock Climbing 20:00 [3]
shoes: La Sportiva Muira

Basement bouldering at Steve’s. Pretty tired but was able to finish a few routes

Friday Jul 26 #

Note

Syd got me a powerful desktop computer +OCAD for my birthday, so I can learn how to map. Starting with peterswood park, a 133 acre, mostly sports fields with some woods, park a 4 min drive or 10 min bike away from home. Its going to end up looking more like a sprint map, but its a good project to start with as I learn the tools of the trade. Im excited :D

I started last weekend and did a little field checking last night. I got one small corner of the park mostly mapped now:

7 AM

Road Running 53:53 intensity: (55 @1) + (56 @2) + (5:35 @3) + (34:08 @4) + (12:19 @5) 6.18 mi (8:43 / mi) +61m 8:28 / mi
ahr:168 max:189 shoes: New Balance 808

beautiful morning.

Thursday Jul 25 #

Other 20:00 [3]

Yoga

Tuesday Jul 23 #

6 PM

Mountain Biking 1:12:53 intensity: (12:46 @1) + (33:12 @2) + (26:46 @3) + (9 @4) 14.54 mi (12.0 mph) +159m
ahr:129 max:159 shoes: Trek Superfly 9.6

Beautiful evening for a ride :)

Monday Jul 22 #

6 PM

Trail Running 2:18:15 intensity: (11 @0) + (58 @1) + (16:48 @2) + (1:26:59 @3) + (33:19 @4) 12.12 mi (11:24 / mi) +416m 10:19 / mi
ahr:147 max:171

So glad we waited for the 30F drop in temperature, made this the most enjoyable long run in a while! A lot for after work but it wasn’t too bad.

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