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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cfosp1

In the 7 days ending Sep 2:

activity # timemileskm+m
  Kayak: Lake5 11:41:08 44.45(15:46) 71.53(9:48)
  Hiking5 8:46:21 23.34(22:33) 37.56(14:01) 230
  Biking MTB1 1:49:51 22.06(4:59) 35.5(3:06) 355
  Roller Skiing Skate1 1:25:49 13.96(6:09) 22.46(3:49)
  Biking Commuting1 42:55 12.62(3:24) 20.31(2:07) 82
  Swimming Open Water4 38:06 0.53(1:11:18) 0.86(44:18)
  Kayak: River1 33:11 0.9(36:50) 1.45(22:53)
  Running1 31:39 3.11(10:10) 5.01(6:19) 1
  Biking: Trail2 27:59 4.87(5:45) 7.83(3:34) 3
  Total15 26:36:59 125.83(12:41) 202.51(7:53) 671
  [1-5]15 24:08:44

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Saturday Sep 2 #

8 AM

Hiking 1:18:05 intensity: (18:05 @0) + (1:00:00 @1) 5.58 km (14:00 / km) +4m 13:57 / km
shoes: Barefoot

Onion to Sioux River
8:16 AM; Washburn, WI

15.1 °C; Cloudy
Thunder and lightning early morning but the rain stopped by 8:00. Took he dogs to the Sioux, coming by that assumed dog carcass, which was emanating a certain odor. Called the Bayfield DNR ranger's number after I came back, she picked up on the first ring. She said she'd check it out, and from the tone of her voice (no-nonsense law-enforcement type) I felt I could rely on her following through.
11 AM

Kayak: Lake 3:05:02 intensity: (4:20 @0) + (1:51:05 @1) + (54:04 @2) + (15:33 @3) 20.83 km (8:53 / km)
ahr:104 max:142 shoes: Necky Arluk II

Onion River to Washburn
11:35 AM; Washburn, WI

20.1 °C; Partly cloudy
Went to pick up Craig in Washburn to paddle back to Bayview Park Rd. Told him I would call him from Houghton Falls so he could get to the put in. Water up to Houghton Point was calm, barely a ripple, certainly no waves. The wind occasionally picked up but I maintained a consistent speed of close to 9 km/h till Houghton Falls. Near Bodin's resort, I took a call from DNR ranger Amy, who told me that she had checked on the dead dog I had called in and that it had actually been a raccoon. She said she threw it in the bushes. Funny to have that conversation sitting in my 'yak on Lake Superior. I had actually checked as I paddled S to see if the carcass was still there. It was and I had secretly hoped that she had come by when I paddled past. Ten minutes later and I would have seen her.
As happened a few times before, waves an wind really picked up when I rounded Houghton Point, even more so when I continued past Houghton Falls, after giving Craig a heads up. I was paddling straight into 15 km/h wind, having waves roll over my deck and spray skirt. Someone else called, didn't take it because I was busy managing my ride. Last time I'm taking a phone along, at least without having it on mute.
As I approached Memorial Park, I saw Craig paddling toward me. He thought he might have needed a hand to get off due to the waves but had managed on his own. The paddle back was much easier, thanks to a tailwind and a somewhat slower tempo. Nice chatting with Craig along the way. Gave him a lift home from our place and stopped at South Shore Brewing for a Star Veil Saison, which, as expected met Craig's approval. We also tried the highly praised Diesel Bear honey blond which we both thought *independently* tasted of smelly socks. Tastes sure are different.

Friday Sep 1 #

7 AM

Swimming Open Water 13:59 intensity: (59 @0) + (13:00 @1) 0.41 km (34:06 / km)

Bayview Beach Open Water Swim
12:20 PM; Washburn, WI

17.4 °C; Clear
Water temp 19.3 °C. Another post-exercise cool-down in the lake, 10+ minutes of a leisurely swim was maybe a little to much of a cool-down. Needed 10 minutes under a hot shower to warm up. Took some pictures of our "kelp forest," have yet to check how they turned out. Still haven't seen any fish. Coated camera lens and mask with dish detergent, worked very well!

Hiking 2:27:41 intensity: (2:03:38 @1) + (7:52 @2) + (7:12 @3) + (4:57 @4) + (4:02 @5) 11.26 km (13:07 / km) +130m 12:24 / km
ahr:107 max:178 shoes: Hoka One One Tor Tech Mid WP

McCulloch-Smith Firelane Loop
7:02 AM; Washburn, WI

11.1 °C; Clear
Lovely morning, exited through the back-40 and headed up McCulloch, then into the woods at the lot for sale. Dogs were super happy and so was I. Surprised that the blackberries aren't ripe yet, had fully expected to have missed them. Gory observation at Friendly valley beach, a dead carnivore, could be a small dog, but hard to tell. Just after seeing a note on a missing pooch. Other than that, just lovely!

Roller Skiing Skate 1:25:49 intensity: (4:49 @1) + (10:42 @2) + (28:41 @3) + (19:18 @4) + (22:19 @5) 22.46 km (3:49 / km)
ahr:147 max:168 shoes: Pursuit T6004 roller skis

Friendly Valley Rd Skate Roller Ski x 5
10:21 AM; Washburn, WI

15.4 °C; Clear
After having to put things on hold yesterday due to car issues, no such problems today: battery was charged, roller ski could proceed. Parked at Friendly Valley Beach and walked across Hwy 13.
4 km no poles
12 km open field
4 km no poles
A few cars, maybe 4-5 or so and a woman walking her black lab, super quiet on this smooth surface. It seems I had a decent headwind from the W, especially during my last couple laps. Good workout!

Thursday Aug 31 #

6 AM

Hiking 2:07:50 intensity: (30:00 @0) + (1:30:00 @1) + (7:50 @2) 9.45 km (13:32 / km) +93m 12:54 / km
shoes: Hoka One One Tor Tech Mid WP

Kjarvick-Friendly Valley Loop
6:24 AM; Washburn, WI

12.0 °C; Partly cloudy
Changed route several times during this hike. First, I had planned to cross Hwy 13 at McCulloch, coming from the old RR grade. However, the water in the ditch was too deep and impassable. We decided to reverse the route and go up Kjarvick first. As we got to Friendly Valley, I decided to make this a Kjarvick to Friendly Valley adventure. That worked. Lost cap to my new tele lens during this walk, not a big loss but annoying.

Running 31:39 intensity: (4:02 @1) + (5:28 @2) + (22:09 @3) 5.01 km (6:19 / km) +1m 6:19 / km
ahr:136 max:152 shoes: Barefoot

Onion to Sioux River
9:26 AM; Washburn, WI

13.5 °C; Clear
Since I was thwarted by a run-down battery and could not go roller-skiing, I went for a run instead. Barefoot on firm sand and in the surf.

Hiking 6:57 intensity: (6:22 @2) + (35 @3) 0.38 km (18:17 / km)
ahr:129 max:138 shoes: Barefoot

Wading in Hip-deep Water
10:01 AM; Washburn, WI

13.9 °C; Clear
Walking in water next to Lynn, who walked on the beach. This was harder than jogging 5 km with Roux.

Swimming Open Water 6:42 [1] 0.22 km (30:27 / km)

Bayiew Park Beach
10:12 AM; Washburn, WI

14.1 °C; Clear
Cool-off after running and wading. Chatting with guy who walks his dog every day thereafter.

Biking Commuting 42:55 intensity: (4:02 @1) + (6:21 @2) + (26:25 @3) + (6:07 @4) 20.31 km (2:07 / km) +82m 2:04 / km
ahr:140 max:158 shoes: All-City Space Horse

Onion River to Washburn
10:56 AM; Washburn, WI

14.8 °C; Clear
In four years of coming up here and biking a fair amount, this is the first time I've ridden the bike someplace for anything besides fun and exercise. Considering that biking is my main mode of transportation in the cities, that is not bad or is it bad? The freshly installed blacktop was a pleasure to ride on and traffic was not too bad or scary. It will be better when the striping is complete. Needed a charger from Napa and some small brass screws from the hardware store.

Wednesday Aug 30 #

6 AM

Hiking 1:27:09 intensity: (27:09 @0) + (1:00:00 @1) 5.48 km (15:54 / km) +1m 15:53 / km
shoes: Barefoot

Onion to Sioux River
6:17 AM; Washburn, WI

17.7 °C; Partly cloudy
Leaving around sunrise but the eastern horizon was cloud covered. The sun did make an appearance after a while. I had my long lens along and stopped frequently for photos, of eagle, mergansers, cedar waxwing and kingfisher. Dogs were happy and well behaved.
10 AM

Swimming Open Water 7:25 [1] 0.23 km (32:15 / km)

Bayiew Park Beach
12:50 PM; Washburn, WI

18.0 °C; Clear
Cooling off after bike ride. A decent easterly wind brings on breakers and whitecaps. Same routine as yesterday, swam out to sea grass forest and explored. got a little farther out, there is a lot of lumber at the bottom.

Biking MTB 1:49:51 intensity: (18:23 @1) + (27:08 @2) + (37:36 @3) + (15:08 @4) + (11:36 @5) 35.5 km (3:06 / km) +355m 2:57 / km
ahr:138 max:167 shoes: Gravity 19.5" 29er MTB

Smith Fire Lane-Friendly Valley Loop
10:32 AM; Washburn, WI

24.4 °C; Partly cloudy
Would have gone earlier but as I got in from our walk this morning, it started to rain, with thunder and lightning. Went up Friendly Valley Rd, always a good climb, 180 m from lake level to the highest point. The sandy stretches were pretty firm, coarse gravel put down where logging equipment had churned up the forestry roads was more of a problem, but not insurmountable. No wildlife but I encountered what I have been always wondering and worrying about: a wasp or bee got into one of my helmet vents and stung my scalp a few times. What can you do? By the time I had my helmet off, the beastie was gone. It hurt but I am not allergic and the pain faded quickly. I knew I wanted to return via Smith Fire Lane but I still wanted to get to Whiting Rd. where I had noticed an odd feature while plotting my ride on google maps. Some sort of a depression. So I dragged my bike into the woods from the intersection of Jammer Hill and Whiting Rds. and trudged through dense underbrush. I gave up, estimating that I should have found it and assuming that the satellite imagery was not up-to-date. When I checked after getting home, it turned out that I should have aimed farther east. There is a bend in Whiting road that would be a good attack point. Next time, soon!

Tuesday Aug 29 #

Swimming Open Water 10:00 intensity: (6:00 @1) + (4:00 @2) 0.0 km

Open Water Swim w/ Flippers
Bayview Park Beach

20.0 °C; Clear
Using flippers because I do still have a hard time with strokes, due to my shoulder injury. More snorkeling than swimming, explored the off-shore weed beds. Found a sandbox bucket, saw a few tiny fish. Annoyingly, my mask would fog over in spite of using spit to coat it. Felt great after the long time in the Hobie kayak. Followed by a dip in our neighbor's hot tub.
7 AM

Kayak: Lake 1:14:31 intensity: (10:00 @0) + (20:00 @1) + (40:00 @2) + (4:31 @3) 2.79 km (26:43 / km)
shoes: Hobie Island Adventure Tandem

Salvage at Bayview Park Beach
7:12 AM; Washburn, WI

15.7 °C; Cloudy
Getting this log that had been the plank in my eye for about two months. Lost two of them to my neighbors, I could have had all three if I had been a little faster on the uptake. A hefty piece of wood, a cylinder ~60 cm across and high. Took my peavey along and hammered an eye hook into the wood to attach a rope. First time I needed to assist the pedal action of my hobie with a paddle, it was like doing a workout pulling a truck tire behind me. I am getting pretty handy using the peavey, was able to roll the log up the currently fairly steep bank at our place.
Before I started on this chore, I met two women called Mary, one with a young golden retriever, the other with two labs and some smaller dog. The latter was the former owner (till 2012) of the Good Thyme restaurant, which sadly recently closed. Roux was besides himself about all the play action and socializing.
1 PM

Kayak: Lake 2:38:28 intensity: (20:00 @0) + (2:18:28 @1) 16.31 km (9:43 / km)
shoes: Hobie Island Adventure Tandem

Onion River to Houghton Falls
1:15 PM; Washburn, WI

30.0 °C; Clear
Sail-assisted pedal-paddle to Houghton Falls. I think this was the single longest outing with Lynn, yet. Perfect wind direction helped us along, except where we hugged the shore to do sight seeing. I varied my pedaling to also losen my ankle joint in the process. Paddled right by Rick and Darlene's house and rounded the the Houghton Point signal. Had a picnic on the Hobie while entirely progressing under sail. We were ready for a dip when we came back.

Monday Aug 28 #

7 AM

Kayak: Lake 2:49:48 intensity: (23 @0) + (2:38:27 @1) + (10:29 @2) + (29 @3) 20.42 km (8:19 / km)
ahr:106 max:139 shoes: Necky Arluk II

Onion River to Long Island
7:46 AM; Washburn, WI

18.1 °C; Cloudy
Excellent conditions for the planned longer kayak outing, no wind, no waves, no rain, no hot sun. The sky looked somewhat threatening but that's all it was. As I approached Long Island, the east started getting lost in low-hanging clouds. I saw a sail in the South Channel and after I passed Chequamegon Point Light, a small fishing boat in the distance. At the lighthouse I saw several bald eagles, two adults and a couple of juveniles. The young ones were begging for food and it looked like the parents were obliging. Made my way to the portage trail on the bay side of the island. By now, I have a pretty good idea where it is located and head in the correct direction without hesitation, with or without fog. I could hear the surf on the east side of the island before I got to shore. There were meter-high breakers with moments of calm between series of them and I decided I could put in. Portaged, making sure to stay clear of the poison ivy and waited for the moment. I missed my first chance, but then launched. I got a splash or two from a wave, nothing serious. No chance to attach the spray skirt but once I was clear of the breakers, the waves were no higher than .5 m. Before I got to La Pointe Light, I met another paddler, he asked me if I came from the campground, and whether it was far. Told him that the only camping spots I was aware of were some NPS sites, one very close to the La Pointe Light, which he had passed. As I continued, I saw a lot of trees that had been washed lose by the almost record-high lake waters. Once I was clear of Long Island, the passage back to Onion River was uneventful, just long, as usual.
8 PM

Biking: Trail 7:33 intensity: (4:00 @1) + (3:00 @2) + (33 @3) 2.06 km (3:40 / km) +0m 3:40 / km
shoes: Gravity 19.5" 29er MTB

Bikejoring Bayview Park
8:00 PM; Washburn, WI

15.9 °C; Partly cloudy
Quick pre-bedtime training for lil' Roux. He did well.

Sunday Aug 27 #

7 AM

Hiking 1:18:39 intensity: (18:00 @0) + (1:00:39 @1) 5.41 km (14:32 / km) +2m 14:31 / km
shoes: Barefoot

Onion to Sioux River
7:47 AM; Washburn, WI

16.1 °C; Chance of rain
Nice walk, very similar to yesterday. A few raindrops but not enough to get wet. Again, stopped to take some pictures. Too late for sunrise but it would have been hidden behind the clouds. The beach ist starting to be heavily eroded.
11 AM

Kayak: Lake 16:17 intensity: (12:37 @1) + (3:03 @2) + (37 @3) 2.32 km (7:01 / km)
ahr:115 max:149 shoes: Necky Arluk II

Onion River to Bayview Park Beach
1:22 PM; Washburn, WI

18.6 °C; Cloudy
Testing new backrest I installed. Just wanted to make sure nothing would be rubbing me the wrong way. It felt good, some support now, were there was none before.

Kayak: Lake 1:37:02 intensity: (1:08 @0) + (1:35:54 @1) 8.86 km (10:57 / km)
ahr:73 max:113 shoes: Hobie Island Adventure Tandem

Onion River to Pikes Bay
11:40 AM; Washburn, WI

18.0 °C; Cloudy
Lovely pedal paddle. We pedaled the entire time, even though the wind was pretty decent. The eagle's nest NE of our place is putting the tree it's built in at an imbalance, doubt that it will make it through the winter. Observed a juvenile sitting in tree and in flight. The water was perfectly flat, in spite of the wind.
4 PM

Kayak: River 33:11 intensity: (18:11 @0) + (15:00 @1) 1.45 km (22:53 / km)
shoes: Pelican Trailblazer Kayak

Placing Craifish Traps
4:29 PM; Washburn, WI

22.2 °C; Cloudy
Experimenting with a crayfish trap, I am sure here are some in the river, see parts of them in the lake, and on the banks, where otters have feasted. Also a bit of exploring. The water is super high, the spotted alder shrubland is dying. I suppose that's just the natiral cycle. Just read an article about Lake Superior water levels being just shy of the record set in 1950, about 1 m higher than when we bought the place in 2013.
7 PM

Biking: Trail 7:30 intensity: (3:00 @1) + (2:30 @2) + (2:00 @3) 2.06 km (3:38 / km) +2m 3:37 / km
shoes: Gravity 19.5" 29er MTB

Bayview Park Bikejoring
7:56 PM; Washburn, WI

17.1 °C; Partly cloudy
Took a break, by throwing ball into the lake. So not really a break. Then another round on Bayview Park Road. Roux was running faster on the way back, smelling the stable or wanting to play more with the ball. Good little workout!

Biking: Trail 12:56 intensity: (6:00 @1) + (3:56 @2) + (3:00 @3) 3.71 km (3:29 / km) +1m 3:29 / km
shoes: Gravity 19.5" 29er MTB

Bayview Park Bikejoring
7:30 PM; Washburn, WI

17.3 °C; Partly cloudy
Lynn took out Mellie for a walk and Roux was very sad. Quickly installed the Rixen & Kaul KlickFix bike attachment thingy on my handlebars for which I had purchased a bikejoring attachment last year. Then I took the bike and Roux for a spin. Since it was getting dark and I did not want to take Hwy 13, experimenting with an unproven setup. so we went back and forth on Bayview Park Rd two times, a little less than 2 km. Roux did very well, I just wish I had had not forgotten the harness. Got a little tired during the second lap.

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