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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: KFish

In the 7 days ending Nov 14, 2016:

activity # timemileskm+m
  Orienteering2 3:35:45 8.07(26:43) 12.99(16:36) 243
  Road Biking4 1:40:00 20.0(12.0/h) 32.19(19.3/h)
  Mountain Biking1 1:09:55 16.2(13.9/h) 26.07(22.4/h) 135
  Trail Running1 51:28 4.89(10:31) 7.87(6:32) 177
  Other1 30:00
  Road Running1 22:41 3.11(7:18) 5.0(4:32) 15
  Rock Climbing1 10:00
  Total10 8:19:49 52.27 84.13 570
  [1-5]10 8:19:14

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Monday Nov 14, 2016 #

Road Biking (commute) 25:00 [1] 5.0 mi (12.0 mph)

Sunday Nov 13, 2016 #

Event: SMOC Silver Lake
 

Note

SMOC Silver Lake Pinckney notes:

55 and sunny. 66 starts, ~90 people.

White - Could probably still be shorter.

High Yellow turnout - relatively difficult with lots of trail vs. woods choices. People seemed very happy with it.

Low Orange turnout - slightly too long and too hard, people on the edge probably bumped down to yellow.

Green and Red - Both had good turnout and mostly positive feedback. Any further feedback is welcome. Maybe slightly long as win times were high and real distance was necessarily longer than straight line due to swamps.

If theres obvious features (rock piles, trails) get them added to the map.

Try to do even better reminding people end time is 3 pm sharp. Mostly good, but probably let a few people start on too difficult a course too late in the day.

Flag pick up plan ahead worked great.

Not wet, so many people didnt want ziplocs, so dont overbag pre-meet.
C • Very good courses, runnable... 4
9 AM

Orienteering 54:31 [1] 1.94 mi (28:06 / mi) +60m 25:38 / mi
shoes: Salomon Speed Cross 3 Black

Hanging flags for yellow and white courses.

Saturday Nov 12, 2016 #

2 PM

Orienteering 2:41:14 [1] 6.13 mi (26:17 / mi) +183m 24:03 / mi
shoes: Salomon Speed Cross 3 Black

Placing fags. Did find one streamer that we had set incorrectly and not caught in vetting, but its fixed now!

Woods very runnable, swamps very crossable, and sunshine in the forecast!

Friday Nov 11, 2016 #

Road Biking (commute) 25:00 [1] 5.0 mi (12.0 mph)

Thursday Nov 10, 2016 #

Road Biking (commut) 25:00 [1] 5.0 mi (12.0 mph)

7 PM

Mountain Biking (dirt road) 1:09:55 [3] 16.2 mi (13.9 mph) +135m
shoes: Trek Superfly 9.6

beautiful evening for a ride. Decked out with lights and reflectors

Had to navigate some jersey barriers along warren blocking off a washed out section. With the wind out joy, against it back warren.

Wednesday Nov 9, 2016 #

Other (weights) 30:00 [2]

abs, arms, and glutes

Rock Climbing (rock rings) 10:00 [3]

Honest effort through step 9, 10 was pretty pathetic tho.
5 PM

Road Running 22:41 intensity: (3 @1) + (3:21 @2) + (11 @3) + (14:55 @4) + (4:11 @5) 3.11 mi (7:18 / mi) +15m 7:11 / mi
ahr:164 max:182 shoes: Nike Fury

Ive been feeling strangely sprinty of late
C • zoom zoom 4

Tuesday Nov 8, 2016 #

Note

booked flight for GNC. Southwest, so easy to cancel if necessary. hopefully not.
C • Planning to be there from F... 6

Road Biking (commute) 25:00 [1] 5.0 mi (12.0 mph)

slight rain shower on the return trip. that wasnt in the forecast
5 PM

Trail Running 51:28 intensity: (35 @0) + (7 @1) + (3:37 @2) + (20:03 @3) + (19:52 @4) + (7:14 @5) 4.89 mi (10:31 / mi) +177m 9:28 / mi
ahr:156 max:187 shoes: Solomon Vario

Met W4J and ccmarie after work at Gallup. 1 mile warm up along the B2B, then some hills and sprints and some hill sprints. 1 mile cool down back. Boring day at work so I had to get rid of some pent up energy. Felt pretty good. Ankle felt a lot better, could only feel it a tiny bit at the start.

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