Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: KFish

In the 7 days ending Jan 26:

activity # timemileskm+m
  Trail Running1 2:47:17 12.36(13:32) 19.89(8:25) 731
  Orienteering1 1:26:56 5.88(14:47) 9.46(9:11) 22727c
  Road Running2 1:16:37 8.11(9:27) 13.05(5:52) 96
  Rock Climbing1 45:00
  Exercise bike1 40:40 9.0(13.3/h) 14.48(21.4/h)
  Other2 40:00
  Total8 7:36:30 35.35 56.89 105427c
  [1-5]8 7:35:23

«»
2:47
0:00
» now
MoTuWeThFrSaSu

Sunday Jan 26 #

2 PM

Road Running 38:25 intensity: (9 @0) + (29 @1) + (4:43 @2) + (29:09 @3) + (3:55 @4) 4.05 mi (9:29 / mi) +51m 9:08 / mi
ahr:146 max:168 shoes: New Balance 808

snow flurries
7 PM

Other 18:00 [1]

Yoga

Saturday Jan 25 #

10 AM

Rock Climbing 45:00 [3]

Finally broke done and bought a new pair of shoes since I could see my toe through my old pair. Had decent success today, just kind of fatigued all over though

Friday Jan 24 #

9 AM

Trail Running 2:47:17 intensity: (3 @0) + (36 @1) + (13:22 @2) + (55:16 @3) + (1:37:56 @4) + (4 @5) 12.36 mi (13:32 / mi) +731m 11:26 / mi
ahr:155 max:176 shoes: Salomon Speedcross 4 - Gray3

Quebec Run Wild Area (PA State forest)

Started researching some parks/trails farther from home. This one was about an hour away. I found a pretty decent map on the state forest website, but couldn’t resist making my own in KP.

The pamphlet added up to 13.7 miles, but the route I outlined turned out was going to be much longer. We ended up cutting it a littl short because it was raining and miserable, and our legs were both cold and beat. I think volume was a little high this week. Also, look at that climb!

On the other hand, this would be a fantastic 6 hour rogaine venue. The woods were beautiful almost everywhere, likely partially due to a 2016 forest fire in the area. A few patches of mountain laurel, that were well picked up by Lidar. Lots of rocks that I’ll need to check the hill shade map for.

Having fun exploring some new areas to keep these long runs fresh :)

Thursday Jan 23 #

4 PM

Road Running 38:12 intensity: (5 @1) + (5:13 @2) + (13:58 @3) + (16:35 @4) + (2:21 @5) 4.06 mi (9:25 / mi) +46m 9:05 / mi
ahr:154 max:180 shoes: New Balance 808

easy trot. can get it in before its totally dark again!

Wednesday Jan 22 #

4 PM

Other 22:00 [3]

Strength.
Mix of mountain climbers, burpees, squats, and some various cardio. Legs are tired.
5 PM

Exercise bike 40:40 intensity: (43 @0) + (34 @1) + (29:58 @2) + (9:25 @3) 9.0 mi (13.3 mph)
ahr:130 max:146 shoes: Trainer tire

easy spin after strength. legs are still tired

Monday Jan 20 #

9 AM

Orienteering 1:26:56 intensity: (12 @0) + (35 @1) + (7:33 @2) + (20:18 @3) + (47:10 @4) + (11:08 @5) ** 5.88 mi (14:47 / mi) +227m 13:12 / mi
ahr:159 max:181 27c

GNC Extreme-O Long2 course
9km

Got an air-filled water balloon at the start that we had to carry for the duration. I put mine in my back pocket of my bike jacket and forgot about it.

Started off with a normal leg, followed by a rootstock climb and slightly whites out maps. Then a bearing leg that took you through some thicker woods. Next was 4 controls on a pretty generous corridor O, where I caught and passed Jens.

10-14 were UTM plotting. The features weren’t on the map but turned out to be pretty easy to find. I did misplot one but caught it on the check map. Passed syd at the end of this section.

Another minor white out and then 3 controls on a countours only map, the first of which the trail took you right too if you trusted it. 4 more controls that were just follow a stream and keep your eye out, but they were also pretty generously visible. 2 controls on an arial map that a bearing took you straight they a piney thorny forest- this is where my balloon popped.

Next we had memory o to a cabin grouping and then find the cabin with the flag. It was the 6th I checked but I got out before anyone caught back up. Finally digital pictures to the finish.

Overall it was fun, although not overly extreme- my feet didn’t even get wet and I never felt even a a little bit lost. Turns out most of the balloons popped. I think I won overall- too bad this skill set doesn’t transfer to normal races.

« Earlier | Later »