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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: KFish

In the 7 days ending Nov 1:

activity # timemileskm+m
  Road Running1 7:23:44 179.52(2:28) 288.9(1:32) 595
  Orienteering3 3:10:46 11.76(16:13) 18.93(10:05) 71254c
  Trail Running4 1:13:41 5.11(14:25) 8.22(8:58) 244
  Mountain Biking1 1:04:37 14.73(13.7/h) 23.71(22.0/h) 175
  Other2 50:00
  Total10 13:42:48 211.12 339.76 172654c
  [1-5]10 13:40:59

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Sunday Nov 1 #

6 AM

Other 30:00 [1]

yoga
8 AM

Orienteering 1:12:47 intensity: (9:30 @1) + (28:24 @2) + (24:28 @3) + (8:01 @4) + (2:24 @5) ***** 3.27 mi (22:15 / mi) +301m 17:18 / mi
ahr:134 max:179 24c shoes: Speedcross 4 - orange and gree

I made two courses on the rock city map we had rogained on last year. The first was 14c, and the second was 11, but chopped it to 9, and did a recovery walk from the end of the first to the start of the second in between. These rocks are so fun, and incredibly difficult to navigate in, despite the fact that they are mapped so excellently. Messed up bigtime on 10, which is what I get for heart pounding after climbing up a gigantic hill. Messed up 9 on course 2, because I didnt come out where I thought. Lots of slowness and hesitation. There is a lot to learn here. The ground was rocks, covered in leaves, and soaking wet and slippery, which didnt help. It rained on and off, and its supposed to be turning to snow :(.

Trail Running 7:14 [3] 0.61 mi (11:51 / mi) +29m 10:19 / mi
shoes: Speedcross 4 - orange and gree

warmup

Saturday Oct 31 #

7 AM

Other 20:00 [1]

yoga
1 PM

Trail Running 6:06 [3] 0.52 mi (11:44 / mi) +16m 10:43 / mi
shoes: Speedcross 4 - orange and gree

warmup
2 PM

Orienteering 55:10 intensity: (13 @0) + (8 @1) + (5:04 @2) + (17:48 @3) + (31:57 @4) *** 4.09 mi (13:29 / mi) +147m 12:08 / mi
ahr:154 max:173 15c shoes: Speedcross 4 - orange and gree

I made a white out/island/corridor course out of the Emery Park solo map since it looked less technical than the other maps. I havent really dappled in this type of training because it scares me, but I figured there were plenty of roads for safety bearings. It actually went pretty well, and I can definitely see how getting rid of the distractions could make you faster and learn to read the map more efficiently.

I overshot 3, which was an island, failing to recognize when i was in the circle. Syd caught me, having started a few minutes behind.

We went back and forth a bit between 3-9, but I followed the wrong stream to 9, instead if the one that was in the island at 9. It took me a while to figure out what had gone wrong, but once I did I was able to correct.

I caught syd again at 12 and we pretty much did 13-15 together. Fun way to make a less technical map more interesting, and I can see the training benefit so Im willing to try this some more.

Friday Oct 30 #

12 PM

Trail Running 7:24 [3] 0.64 mi (11:34 / mi) +21m 10:29 / mi
shoes: Speedcross 4 - orange and gree

warmup
1 PM

Orienteering 1:02:49 intensity: (1:11 @1) + (24:58 @2) + (36:11 @3) + (29 @4) *** 4.4 mi (14:17 / mi) +265m 12:02 / mi
ahr:136 max:157 15c shoes: Speedcross 4 - orange and gree

Fixed O-range and it went much more smoothly. Woods were so beautifully open, Its been a while since Ive been in anything so pretty. Overall navigation was pretty clean, although I was "helped" by O-range beeps a few times, but no more so than an actual flag would have helped, so we'll call it even. A few bobbles, but its been months since legit orienteering, so I am pretty happy. Rain yesterday turned into snow today and the hillsides were incredibly slick.

Thursday Oct 29 #

12 PM

Trail Running 52:57 intensity: (46 @0) + (3:41 @1) + (10:27 @2) + (14:18 @3) + (15:18 @4) + (8:27 @5) 3.34 mi (15:51 / mi) +178m 13:36 / mi
ahr:150 max:192 shoes: Speedcross 4 - orange and gree

Attempt at O, but the O-range file was totally messed up so syd intercepted me and we trail ran back. It was raining pretty hard and cold, so no complaints. Tomorrow is another day.
3 PM

Road Running 7:23:44 [3] 179.52 mi (2:28 / mi) +595m 2:27 / mi

Tuesday Oct 27 #

8 AM

Mountain Biking 1:04:37 intensity: (50 @0) + (5:41 @1) + (26:06 @2) + (24:38 @3) + (7:22 @4) 14.73 mi (13.7 mph) +175m
ahr:138 max:166 shoes: Trek Superfly 9.6

Well it was a grey and brisk morning but I dressed appropriately and stayed pretty warm.

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