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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: KFish

In the 7 days ending Nov 10:

activity # timemileskm+m
  Orienteering2 1:46:51 9.14(11:41) 14.71(7:16) 41431c
  Trail Running1 1:42:37 8.96(11:27) 14.42(7:07) 353
  Exercise bike2 1:42:22 25.5(14.9/h) 41.04(24.1/h)
  Rock Climbing1 1:00:00
  Other2 40:00
  Total8 6:51:50 43.6 70.17 76631c
  [1-5]8 6:50:20

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Sunday Nov 10 #

12 PM

Orienteering 43:00 intensity: (21 @2) + (19:00 @3) + (20:05 @4) + (3:34 @5) ** 3.52 mi (12:13 / mi) +222m 10:13 / mi
ahr:158 max:184 13c shoes: Salomon Speedcross 4 - Gray2

“Long middle” at north park. Went pretty well, came in first OA. Legs were pretty beat especially on the hills.

Orienteering 36:30 intensity: (19 @1) + (4:03 @2) + (16:35 @3) + (15:33 @4) ** 3.82 mi (9:33 / mi) +104m 8:49 / mi
ahr:150 max:170 12c shoes: Salomon Speedcross 4 - Gray2

“Long sprint” at north park. A lot flatter but my legs had no oomph. Still won by ~40s.
4 PM

Orienteering 27:21 intensity: (2:09 @1) + (10:27 @2) + (14:45 @3) * 1.8 mi (15:12 / mi) +88m 13:11 / mi
ahr:135 max:153 6c shoes: Salomon Speedcross 4 - Gray2

Flag pick up

Saturday Nov 9 #

2 PM

Trail Running 1:42:37 intensity: (10 @1) + (2:18 @2) + (11:17 @3) + (1:23:00 @4) + (5:52 @5) 8.96 mi (11:27 / mi) +353m 10:12 / mi
ahr:162 max:184 shoes: Salomon Speedcross 4 - Gray3

South park loop. Found a few new sections of trail to try out, which also meant it was a little longer than originally planned. Cold gloomy day, but pretty nice for a run. Took one spill and bruised my already bruised knee - oops!

Thursday Nov 7 #

Other 15:00 [3]

yoga
4 PM

Exercise bike 43:34 intensity: (45 @0) + (3:02 @1) + (36:59 @2) + (2:48 @3) 10.5 mi (14.5 mph)
ahr:128 max:148 shoes: Trainer tire

easy spin. Phone was not syncing with the sensor, so no program today.

Wednesday Nov 6 #

Rock Climbing 1:00:00 [3]
shoes: La Sportiva Muira

top roping. Planning on doing this the first week of the month to keep the bouldering fresher. Success on a few 5.10-, couldn't finish the 10+s today.

Tuesday Nov 5 #

4 PM

Exercise bike 58:48 intensity: (45 @0) + (2:56 @1) + (14:33 @2) + (30:21 @3) + (10:13 @4) 15.0 mi (15.3 mph)
ahr:141 max:164 shoes: Trainer tire

Monday Nov 4 #

Other 25:00 [3]

yoga

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