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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: KFish

In the 7 days ending Jan 19:

activity # timemileskm+m
  Orienteering5 6:23:50 25.12(15:17) 40.43(9:30) 126989c
  Exercise bike1 1:01:22
  Rock Climbing1 1:00:00
  Road Running1 38:41 4.08(9:29) 6.57(5:53) 47
  Other1 15:00
  Total9 9:18:53 29.2 46.99 131689c
  [1-5]9 9:16:39

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Sunday Jan 19 #

11 AM

Orienteering 1:39:34 intensity: (33 @1) + (6 @2) + (9:21 @3) + (47:15 @4) + (42:19 @5) **** 7.63 mi (13:03 / mi) +330m 11:30 / mi
ahr:170 max:195 22c shoes: Salomon Speedcross 4 - Gray2

GNC classic day 2- blue
Hard labor creek state park
10.1k, 225m

After being sloppy yesterday I made an effort to focus on attack points today, sometimes picking slightly longer but easier to execute routes. Besides a few lapses it definitely paid off, as I almost had the run of my life.

8- I intended to arc to the road loop and come back in. Just as I was starting to panic that I had missed the large target I stumbled on the flag. It felt like I cheated.

13. Slight overshoot. I was pacing but my running pace count must have been underestimated. Then I saw syd roll through and got confused about where she might be headed. Once I refocused I corrected. Lost 1-2 min.

21. The second to last, and arguably easiest control, on a cabin. The last couple controls I was really struggling mentally and it was taking everything to keep my head in the game. Apparently that focus ran out. I drifted to a different group of cabins and ran all thru them looking for flags before realizing my mistake. 4 minutes lost in such a sillly way.

Overall I think this race is a good sign. I kept up an amazing pace <10/km and stayed well focused for 1.5 hours. I just need 10 more minutes. Hopefully that comes with fitness.

Orienteering 37:00 intensity: (16:40 @1) + (12:55 @2) + (7:25 @3) ** 1.76 mi (21:02 / mi) +76m 18:32 / mi
ahr:118 max:155 7c shoes: Salomon Speedcross 4 - Gray3

Flag pickup

Saturday Jan 18 #

9 AM

Orienteering 19:06 intensity: (30 @0) + (33 @1) + (3:25 @2) + (10:29 @3) + (3:22 @4) + (47 @5) *** 1.29 mi (14:48 / mi) +93m 12:05 / mi
ahr:144 max:179 11c shoes: Salomon Speedcross 4 - Gray3

Training course. I love that GNC goes the extra mile to put these out

Orienteering 1:51:31 intensity: (36 @1) + (38 @2) + (12:01 @3) + (51:56 @4) + (46:20 @5) **** 7.15 mi (15:36 / mi) +468m 12:58 / mi
ahr:169 max:198 20c shoes: Salomon Speedcross 4 - Gray3

GNC Classic day 1
Camp Rutledge - Hard Labor Creek State Park
9.8km, 335 m

I was able to keep up a good pace today, but was not very clean on the approaches which ended up costing me 1-3 minutes on multiple controls. Really need to focus and not just wing it.

2 - hit the trail N and had to come back down.
4 - got turned around exiting 3 and left the trail thinking I was at a completely different point. Once i corrected that i proceeded to miss the circle ending up too far east.
5- slight overshoot
9 - the hill up to 9 addled my brain and I whiffed the approach. Syd caught up to me here (8 minutes gained on me).
10 - syd passing me got in my head. must have just missed it but had to reattack.
13- slight overshoot
19 - got distracted by a flag that was SE and had to correct

4 PM

Orienteering 40:43 intensity: (49 @0) + (20:55 @1) + (12:16 @2) + (6:36 @3) + (7 @4) *** 1.47 mi (27:42 / mi) +63m 24:28 / mi
ahr:118 max:159 11c shoes: Salomon Speedcross 4 - Gray2

Flag pick up

Friday Jan 17 #

1 PM

Orienteering 35:38 intensity: (2:07 @2) + (10:55 @3) + (21:04 @4) + (1:32 @5) *** 3.18 mi (11:12 / mi) +147m 9:48 / mi
ahr:154 max:180 12c shoes: Salomon Speedcross 4 - Gray2

GNC Middle
Bert Adams Scout Reservation
4.8 km, 140m

We were cutting it a little close and parked about 15 minutes before my start time. I quickly checked in, put on shoes and headed straight to the start line. I was a little flustered but took a few deep breaths before setting off. Turned out to be one of my cleanest and fasted races ever. One minor bobble ending up on a spur just E of the correct one for 5. Otherwise i was clean and kept a good running pace.
4 PM

Orienteering 40:18 intensity: (55 @0) + (6:45 @1) + (9:38 @2) + (18:07 @3) + (4:29 @4) + (24 @5) ** 2.64 mi (15:16 / mi) +92m 13:47 / mi
ahr:136 max:183 6c shoes: Salomon Speedcross 4 - Gray2

Flag pick up. Had visited 4 of them already, but attacked from different directions mostly

Wednesday Jan 15 #

Other 15:00 [3]

Yoga
4 PM

Road Running 38:41 intensity: (6 @1) + (1:47 @2) + (13:22 @3) + (23:26 @4) 4.08 mi (9:29 / mi) +47m 9:09 / mi
ahr:155 max:172 shoes: New Balance 808

easy run. excited for GA!

Tuesday Jan 14 #

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

toe is busting out of one shoe, new shoes on order but hadnt arrived yet.

Monday Jan 13 #

7 PM

Exercise bike 1:01:22 intensity: (35 @1) + (39:25 @2) + (21:22 @3)
ahr:133 max:150 shoes: Trainer tire

2min high gear 2 min low gear.

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