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Training Log: KFish

In the last 7 days:

activity # timemileskm+m
  Rogaine1 5:55:20 19.68(18:03) 31.67(11:13) 120431c
  Rock Climbing1 30:00
  Road Running1 29:42 3.0(9:53) 4.84(6:08) 11
  Road Biking1 25:00 5.0(12.0/h) 8.05(19.3/h)
  Total3 7:20:02 27.69 44.56 121531c
  [1-5]3 7:19:46
«
5:55
0:00
FrSaSuMoTuWeTh

Tuesday Mar 28 #

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

Rock Climbing 30:00 [3]
shoes: La Sportiva Miura

10-
10+ fail
10-

pretty sad day top roping, but i did put together a V3 i've been stuck on, so we'll call it a success

Monday Mar 27 #

Note

Comparing to Raccoongaine last year:

Identical distance traveled (19.7 mi)
very slightly more climb this year (1200 vs 1160m)
more controls this year (31 vs 30, but 2 vs 3 child)
Fewer points this year (880 vs 990)
higher percentage of points compared to winner this year (80 vs 71%)

And supposedly better shape this year (at the very least, neither of us coming off injuries as opposed to both of us last year).

I think the difference maker was the amount of off trail. Looking at last years tracks I think we were on trail almost 75% of the time, to probably 50% this year (complete guesses).

but we got the same placing in our category, and moved up overall (7 to 3)(probably moreso due to changes in the competitors than personal improvement, but we'll take it).

In any case, its the perfect start of the season race, and it'll be fun when its our home turf next year.
6 PM

Road Running 29:42 intensity: (16 @0) + (28 @1) + (1:26 @2) + (25:17 @3) + (2:15 @4) 3.0 mi (9:53 / mi) +11m 9:46 / mi
ahr:145 max:167 shoes: Nike Fury

recovery trot. Feeling surprisingly good today. Maybe i should always keep up my nutrition...

Sunday Mar 26 #

Event: Raccoongaine
 

Note

Raccoongaine 2017 Route

10 AM

Rogaine 5:55:20 [5] *** 19.68 mi (18:03 / mi) +1204m 15:10 / mi
31c shoes: Salomon Speedcross 3

Raccoongaine 2017 with syd as Topo the Mountain, elite mixed 6 hr

Rode down with W4J and Mr. W Saturday evening to the tune of much smack talk. Once we got the maps it was all business.

The map was about 25% bigger than last year, and it was already an unclearable course, so that meant lower point density. Still we thought we were in better shape and would get in more distanec, so our goal was 1000 points and 22ish miles. Planned a route that was was very similar to last year, SE below the lake, back west above the lake, and then a small loop with a couple options depending on time.

Started off moving pretty well going back and forth with a small group that included olga and scott. By control 7 or 8 we were on our own and it would stay that way for a long time. Found 1 mother/child control on this loop and didnt have any nav issues.

Things started going slightly (up and) downhill after rounding the lake. Low point density and lots of elevation. I felt mostly physically alright, but I think I was mentally lagging. My calves started getting on the verge of cramping, so i started guzzling electrolytes to try to fend it off.

At about 4.5 hours we had some choices to make and decided to book it for our long finishing loop that included 50 pointers instead of going for the easy route. The second one on this loop was a mother, and the child sent us towards the 50 pointers, so that cemented our decision. We both perked up and were able to move extremely well even through the woods. Got our whole final loop except 1 50 pointer that was even farther out.

I think overall this is the best i've felt during and after a race. Stayed really on top of food and electrolytes, I dont even know how many ecaps i ate, probably at least 12. Also 3 gu, 1 shotblocks, a bagle, and some jerky. 100oz water that just ran out at the end, and shared a bottle of gatorade with syd.

Syd on nav, i offered a few suggestions and took over while she ate. Worked out well.

Didnt get our point and distance goals which I htink points towards a more physically demanding course than last year. 880 points, 19.7 miles. 1st coed elite (1st coed overall) and 3rd? overall.

Order: 101, 109, 115(MC), 139, 127, 131, 128, 138, 132, 144 148, 134, 126, 121, 129, 142, 136, 116, 108, 125, 107, 123, 117, 124 (MC), 145, 106, 122, 105, 104.

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Recent Comments

2+ days ago
nice track! 1  
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Training Targets

Jan 1 – Dec 31 (365d)
2017 Goals. Going to be hard to top 2016 numbers, but I'm setting my goals a little higher than last year since I smoked them (thanks ironman...)
Adventure Racing
+ Rogaine
84:00:00
actual:13:09:5315%
projected:54:36:1365%
Orienteering
+ Adventure Racing
+ Rogaine
700c
actual:212c30%
projected:879c125%
Road Biking
+ Mountain Biking
+ Exercise bike
1400mi
actual:305.5mi21%
projected:1267.3mi90%
Orienteering
+ Road Running
+ Trail Running
+ Hiking
+ Rogaine
700mi
actual:186mi26%
projected:771.3mi110%
Swimming
+ Paddling
150mi

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