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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: KFish

In the 7 days ending Aug 10, 2020:

activity # timemileskm+m
  Orienteering3 2:19:55 8.92(15:41) 14.35(9:45) 31128c
  Road Running2 1:38:06 11.05(8:53) 17.78(5:31) 120
  Mountain Biking1 1:24:12 15.06(10.7/h) 24.24(17.3/h) 56
  Other3 50:00
  Trail Running2 42:12 3.38(12:29) 5.44(7:46) 62
  Total9 6:54:25 38.41 61.81 55028c
  [1-5]9 6:53:39

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TuWeThFrSaSuMo

Monday Aug 10, 2020 #

6 AM

Trail Running 7:38 intensity: (38 @1) + (5:24 @2) + (1:36 @3) 0.64 mi (11:56 / mi) +8m 11:30 / mi
ahr:126 max:142 shoes: Salomon Speedcross 4 - Gray3

Orienteering 15:56 intensity: (24 @1) + (22 @2) + (11:11 @3) + (3:59 @4) 1.64 mi (9:43 / mi) +33m 9:09 / mi
ahr:148 max:173 7c shoes: Salomon Speedcross 4 - Gray3

Yellow level permanent course at speed. Good reminder that the brain gets addled fast and in out of practice! Major hesitation to 6 and 7.

Trail Running 8:03 intensity: (1:35 @1) + (4:36 @2) + (1:52 @3) 0.66 mi (12:12 / mi) +15m 11:22 / mi
ahr:127 max:140 shoes: Salomon Speedcross 4 - Gray3

Sunday Aug 9, 2020 #

Event: WPOC - Yellow Creek state park
 
8 AM

Orienteering 50:13 intensity: (33 @0) + (1:15 @1) + (7:28 @2) + (22:53 @3) + (10:16 @4) + (7:48 @5) 3.14 mi (16:00 / mi) +109m 14:26 / mi
ahr:151 max:189 11c shoes: Salomon Speedcross 4 - Gray3

Rerun of dvoa fall 2017 green course, hybridized with some advanced permanent controls because it was a little longer than we wanted. I messed up the orange so the last several were out of order, but by the end of the second day I had enough confidence back to not be using orange as a crux. Glad I didn’t forget everything I ever learned. Woods in this area were a little nicer and more runnable.
2 PM

Mountain Biking 1:24:12 intensity: (58:54 @1) + (25:08 @2) + (10 @3) 15.06 mi (10.7 mph) +56m
ahr:110 max:139 shoes: Trek Superfly 9.6

Easy ride on the Lehigh gorge rail trail. Shaded and beautiful out. Lots of people out and about but mostly bikers so less dodging than we have to do on our home trail, which was nice

Saturday Aug 8, 2020 #

2 PM

Trail Running 9:58 intensity: (2 @0) + (9 @1) + (6:36 @2) + (3:00 @3) + (11 @4) 0.77 mi (12:57 / mi) +15m 12:13 / mi
ahr:133 max:157 shoes: Salomon Speedcross 4 - Gray3

Orienteering 1:13:46 intensity: (11 @0) + (1:51 @1) + (10:00 @2) + (17:34 @3) + (30:15 @4) + (13:55 @5) 4.14 mi (17:49 / mi) +169m 15:49 / mi
ahr:157 max:191 10c shoes: Salomon Speedcross 4 - Gray3

Rerun of sept 2019 dvoa green course using o-range. Messed up number 1 and started to doubt the o-range was working, but got my head in the game and it actually went fairly well considering I have orienteered only once since March. It was amazing to be back out in the woods despite the multiple face full of spiderwebs I got.

Trail Running 16:33 intensity: (33 @2) + (11:27 @3) + (4:33 @4) 1.31 mi (12:38 / mi) +25m 11:56 / mi
ahr:151 max:163 shoes: Salomon Speedcross 4 - Gray3

Thursday Aug 6, 2020 #

10 AM

Road Running 1:00:57 intensity: (6 @1) + (2:09 @2) + (16:09 @3) + (40:28 @4) + (2:05 @5) 7.0 mi (8:42 / mi) +80m 8:24 / mi
ahr:161 max:182

2 PM

Other 14:00 [3]

Strength. Burpees and sprawls are actually getting easier

Wednesday Aug 5, 2020 #

8 PM

Other 22:00 [1]

Yoga

Tuesday Aug 4, 2020 #

1 PM

Other 14:00 [3]

Strength
2 PM

Road Running 37:09 intensity: (11 @2) + (1:27 @3) + (35:21 @4) + (10 @5) 4.04 mi (9:11 / mi) +40m 8:55 / mi
ahr:164 max:176

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