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Training Log Archive: KFish

In the 7 days ending May 9, 2021:

activity # timemileskm+m
  Orienteering3 3:34:05 14.05(15:14) 22.61(9:28) 58642c
  Road Running3 1:12:48 7.46(9:46) 12.01(6:04) 90
  Trail Running2 1:04:51 6.03(10:45) 9.71(6:41) 156
  Mountain Biking1 55:35 8.48(9.2/h) 13.65(14.7/h) 56
  Other1 15:00
  Total8 7:02:19 36.02 57.97 88842c
  [1-5]8 6:08:35

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MoTuWeThFrSaSu

Sunday May 9, 2021 #

Event: QOC Fountainhead West
 
9 AM

Trail Running 10:00 [3] 1.0 mi (10:00 / mi)
shoes: Speedcross 4 - orange and gree

Run to the start
10 AM

Orienteering 1:58:20 intensity: (13:04 @2) + (47:55 @3) + (48:51 @4) + (8:30 @5) *** 7.25 mi (16:19 / mi) +484m 13:31 / mi
ahr:154 max:186 20c shoes: SpeedCross 4- Orange and Green

Today went much much better. Focused on making a plan and executing. Things were going really well until 9, I made a plan and got 95% of the way there, missed the flag just high and couldn’t quite figure out where I was. Eventually I corrected off of 10 and backtracked. That was the only big mistake, but my decision making skills went downhill after that, still executed my plan but I was taking trails when I shouldn’t have been, and vice versa. Got a little confused on the way to 15 but when I paused and considered I was able to figure out what I had done and where I had ended up. Overall pretty happy, especially compared to yesterday.

Red TT - Splits

Red TT & Blue - Splits

Saturday May 8, 2021 #

10 AM

Road Running 11:32 intensity: (13 @0) + (15 @1) + (4:05 @2) + (6:59 @3) 1.21 mi (9:32 / mi) +30m 8:51 / mi
ahr:135 max:154 shoes: SpeedCross 4- Orange and Green

Orienteering 1:09:56 intensity: (13:37 @0) + (15:12 @1) + (34:00 @2) + (7:07 @3) 3.83 mi (18:16 / mi) +63m 17:22 / mi
ahr:115 max:147 shoes: SpeedCross 4- Orange and Green

Well that was embarrassing. No focus, and extremely technical- not a good mix. Called it because I didn’t feel like being out there all day. Got hailed on, that’s a first.
C • That course looked brutal!! 2

Middle Blue - Splits

Friday May 7, 2021 #

Event: US WOC Team Trials
 
3 PM

Road Running 16:13 intensity: (7 @0) + (13 @1) + (3:56 @2) + (8:18 @3) + (3:39 @4) 1.93 mi (8:24 / mi) +13m 8:14 / mi
ahr:144 max:164 shoes: Speedcross 4 - orange and gree

Warm up, tried to set a pace my legs could remember and repeat

Orienteering 25:49 intensity: (10 @1) + (3:36 @2) + (13:53 @3) + (8:10 @4) 2.97 mi (8:42 / mi) +39m 8:21 / mi
ahr:149 max:165 22c shoes: Speedcross 4 - orange and gree

Sprint in the rain. I have not been training for speed at all so I wasn’t sure what my legs would give me today- they actually held up pretty well. Big mistake to two, way overshot. Other that I was pretty clean with just a few poor executions once I got to the circle area. Pretty happy with my result compared to the TT racers. Si air is pretty sweet for sprints.

Sprint Blue - Splits

Wednesday May 5, 2021 #

4 PM

Trail Running 54:51 intensity: (3 @0) + (20 @1) + (4:12 @2) + (28:07 @3) + (22:09 @4) 5.03 mi (10:54 / mi) +156m 9:56 / mi
ahr:152 max:174

Tuesday May 4, 2021 #

4 PM

Road Running 45:03 intensity: (2 @0) + (1:16 @1) + (16:14 @2) + (27:07 @3) + (24 @4) 4.32 mi (10:26 / mi) +46m 10:06 / mi
ahr:137 max:159 shoes: New Balance 808 v9 - Pair 2

ominous, but didnt get rained on. Looked at some route choices.
7 PM

Other 15:00 [3]

strength

Monday May 3, 2021 #

8 AM

Mountain Biking 55:35 intensity: (39:42 @0) + (12:49 @1) + (3:04 @2) 8.48 mi (9.2 mph) +56m
ahr:92 max:123 shoes: Trek Superfly 9.6

Morning bike ride in the rain before packing up. Felt like the old times when syd always wanted to bike in the rain. Biked out to Four Locks, an aptly named little town with 4 locks in the former canal. A cool little bit of history.

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