Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: KFish

In the 30 days ending Jun 30, 2016:

	activity	#	time	miles		km		+m
	Road Biking	24	16:44:49	238.88	(14.3/h)	384.44	(23.0/h)	821
	Rogaine	1	7:57:30	21.63	(22:05)	34.81	(13:43)	236	37c
	Mountain Biking	4	7:26:45	97.37	(13.1/h)	156.7	(21.0/h)	882
	Road Running	6	6:20:43	40.83	(9:20)	65.7	(5:48)	362
	Swimming	7	4:29:00	8.33	(32:18)	13.4	(20:04)
	Rock Climbing	4	3:15:00
	Paddling	2	3:10:25	10.22	(18:38)	16.45	(11:35)	2
	Orienteering	1	2:58:03	9.28	(19:11)	14.93	(11:55)	282	19c
	Trail Running	1	54:17	5.32	(10:12)	8.56	(6:20)	141
	Total	50	53:16:32	431.85		694.99		2726	56c
	[1-5]	50	53:09:50
averages - rhr:58

7:57

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» now

Thursday Jun 30, 2016 #

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

4 PM

Road Running 2:16:20 [3] 14.04 mi (9:43 / mi) +72m 9:34 / mi
shoes: Nike Fury

Probably the best feeling long run so far. Not that it felt great, it just didnt feel terrible. Sun was hot but large stretches of shade made it okay. Huron River drive isnt great for running tho, lots of traffic and little to no shoulder

C • not easy on a weeknight 4

Wednesday Jun 29, 2016 #

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

7 PM

Road Biking 57:00 17.76 mi (18.7 mph) +104m
ahr:144 max:165 rhr:58

This ride felt awesome.

Tuesday Jun 28, 2016 #

Road Biking 30:00 [1] 6.0 mi (12.0 mph)

7 AM

Swimming 40:00 [3] 2.0 km (20:00 / km)

100 ez
4 x 50 @ 1:10
5 x 100 @ 2:30
500 (9:53)
2 x 250
100
100 ez

Was not feeling it this morning

Monday Jun 27, 2016 #

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

hot out!

7 PM

Road Running 33:53 4.04 mi (8:23 / mi) +14m 8:18 / mi
ahr:157 max:177 shoes: Nike Fury

Speed run. Climbing sounded aweful in this heat, running was a much better option.

Sunday Jun 26, 2016 #

9 AM

Road Biking 3:27:44 [3] 56.3 mi (16.3 mph) +309m
ahr:139 max:175

Stayed out a little later than we had anticipated last night , so we got a later start than we had planned. Paid for it the last third when it was getting really hot and also quite windy. 2 rest breaks, and after the first one i forgot to restart my watch for 10 miles. Oops.

Plymouth Rd and Hines Dr were both great for biking.

1 PM

Road Running 15:07 1.52 mi (9:57 / mi) +36m 9:16 / mi
ahr:156 max:170 shoes: Nike Fury

A quick shake out right after biking. Actually felt surprisingly okay.

Saturday Jun 25, 2016 #

10 AM

Paddling (Kayak) 1:30:25 [2] 5.27 mi (17:09 / mi) +1m 17:09 / mi

Kent lake for some more Kayak O on a USGS map to find another multi cache. Syd Navd from island to island and then used the gps once we got there. Lake was very calm today, and quite hot. A lot fewer fisherman out today, although i did see one pretty big fish in the shallows.

2 PM

Mountain Biking 1:10:04 [3] 9.77 mi (8.4 mph) +149m
shoes: Trek Superfly 9.6

Group ride from W4J house to ILRA, and then an awesome bike drop O set up by Mr. W. We LOVEd it ;-). Had a lot of fun, but after the first few the heat got to us so we ended up doing it more Score O style, and spotting from the trail. Did make a couple treks up the sand hills, good breaking in my bike shoes. At first we were racing brenda and joe, but they skipped 4 so we were on our own for a while. Then we caught up with the back, and Scott joined us for a few, before we caught up to the pack again and rode out with them. A quick dip in the lake and a nice ride home.

Flopped over in the sand once, my first "Crash" on my new bike! Pretty soft landing though. I need to figure out whats up with my clips/shoes, with my slightly sore ankle I just cant twist it enough to disengage the clip.

We have such awesome friends :).

Mountain Biking 21:55 [3] 4.5 mi (12.3 mph) +52m
shoes: Trek Superfly 9.6

Back to W4J house

Friday Jun 24, 2016 #

Road Biking (Commute) 25:00 [3] 5.0 mi (12.0 mph)

Thursday Jun 23, 2016 #

Road Biking (commute) 30:00 [1] 6.0 mi (12.0 mph)

Note

Sold Syd's old specialized road bike. Who knew there was such a market for haflway decent bikes on craigslist

C • that's because there are no halfway decent bikes on craigs 1

7 AM

Swimming 44:00 [3] 2.2 km (20:00 / km)

100 warm up
100
50
100
1500: 29:15
250
100 cool down

5 PM

Road Running intervals 49:17 5.58 mi (8:50 / mi) +70m 8:30 / mi
ahr:155 max:176 shoes: Nike Fury

1 mile warm up, 0.5 mile intervals alternating 8 min mile pace and 9 min mile pace 4 times, 1 mile cool down. Felt pretty good.

Wednesday Jun 22, 2016 #

Road Biking (commute) 30:00 [1] 6.0 mi (12.0 mph)

7 PM

Rock Climbing (top rope) 45:00 [3]
shoes: La Sportiva Miura

So hot in the gym

5.9
5.10-
5.11- twisted my wrist halfway up and gave up
5.10+ new
5.10+, finally got this one

Tuesday Jun 21, 2016 #

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

Note

Sold the Jamis Mtn Bike at about 40% loss. Happy to have it out of the way and to get anything for it.

Down to 8 bikes...

5 PM

Mountain Biking 1:18:18 16.38 mi (12.6 mph) +168m
ahr:124 max:161 shoes: Trek Superfly 9.6

Started at Olson but it was quite thick, so only did one loop and then hit up some dirt on the way back. Nice easy ride.

Saturday Jun 18, 2016 #

Event: Nitrogaine II

10 PM

Rogaine 7:57:30 [3] *** 21.63 mi (22:05 / mi) +236m 21:21 / mi
37c shoes: Solomon Vario

Hot day turned into a beautiful overnight, starting off a little hot (~68F), but got down to 60F and it was perfect. Got maps at 8 and totalled up the different regions. It looked like way to much distance to clear, so we decided to drop the NE section, lots of distance and low point density, and to keep everything else in play with a few good decision points.

Started off heading S and picking off the most southern points of the Silver Lake area before turning W. This section went really well for us, picking off 7 CP in the first hour. Found $5 at 96 - FUN! We saw Michelle just behind us on all of the out and backs out on peninsulas. Syd's knee started and stomach started acting up around 75, so we slowed down the pace and tried to fix that. Then a few controls later i started to feel pretty off, im guessing a little overheating. Took The rest of the way to the water stop after 60 conservatively, and we both started to perk up after that. Nav went really well, but we had decided that our cut off at 60 was 12:30 am, and we didnt get there until almost 1 am, so we decided to drop 102 to get back on schedule. It looked hard and like a decent amount of distance. I think it was the right call, but its hard to leave so many points out so early.

Then we turned N and were able to run the roads to pick up 47, 66, 73, 69, getting us to 69 at 2:00 am, which was exactly our goal time. Turned S instead of N, as we weren't ahead of schedule.

Really slowed down picking up the middle section. 82 was fine, but we got turned around in the trails between it and 41. Instead of wasting time moved on, skipping 41. We got turned around in this same spot last year. We'll need to go explore in the daytime sometime. Another hard choice, and one that would have tied us for 1st in points assuming we did the rest the same. Took it slow to 94 because it looked really tricky and our nav had falled off, but we hit it right on.

We were able to pick the pace up again jogging down the road to the Silver lake area again. Our goal had been to get here by 4:30, but now we were slightly ahead of schedule. We had also planned to skip 2 30 pointers, but thought we might have time to add them back in. Crossed the swamp 76-54, whcih i think saved a lot of time, but got us very wet up to our knees. Then got pushed W into the peninsula S of 54, and got really confused, doing a few circles in there, losing probably 10 minutes. Went down to 56 and then worked our way back N. Had time to pick up 32, but 38 was going to be cutting it too close, so we skipped it.

Really happy with our strategy, although if we had been able to add in any of the 3 we skipped we would have finished between 1 and 3. Assuming we got the rest, which would have been tight.

Despite going through a lot of swings mentally and physically, our nav held to gether really well with only 2 bigger bobbles (68 and after 54). Used syd watch to keep a strict 1 hour eating schedule, which worked really well. Ensure was ultimately what settled my stomach, so +1 for that.

Final order: 31, 43, 51, 96, 36, 64, 42, 37, 75, 67, 44, 80, 77, 104, 88, 68, 60, W, 47, 66, 73, 69, 82, 34, W, 33, 49, 65, 70, 94, 52, 58, 76, 54, 56, 48, 86, 74, 32

2130 points. 4th overall, 1st team.

C • 76-54 5

Friday Jun 17, 2016 #

Road Biking (Commute) 30:00 [1] 6.0 mi (12.0 mph)

7 AM

Swimming 24:00 [3] 1.2 km (20:00 / km)

100 warm up
1000 19:10 PR!
100 cool down

Thursday Jun 16, 2016 #

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

7 PM

Road Biking 58:46 15.08 mi (15.4 mph) +84m
ahr:126 max:152

easy biike, started off in the rain, but cleared up into a beautiful evening.

Wednesday Jun 15, 2016 #

Note
(rest day)

Realized we've been a little over zealous lately...

Tuesday Jun 14, 2016 #

Road Biking (commute) 30:00 [1] 6.0 mi (12.0 mph)

7 AM

Swimming 42:00 [3] 2.1 km (20:00 / km)

100 warm up
2x50
2x100
2x200
500
2x200
2x100
2x50
100 cool down

Tried to keep the breaks between each minimal, 30-60s

6 PM

Trail Running 54:17 5.32 mi (10:12 / mi) +141m 9:26 / mi
ahr:154 max:171 shoes: Salomon Speedcross 3

Just a triathlon kind of day I guess. Fun trail run with Michelle and Syd, nice to taper for nitrogaine and get a bit of a rest from the long slogs.

Monday Jun 13, 2016 #

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

7 PM

Rock Climbing 45:00 [3]
shoes: La Sportiva Miura

5.10- that I hadn't been able to do before top roping
5.10+ that I hadn't been able to do, struggled in two spots, top roping
5.10- lead
5.10 lead fell on the third and fourth draw before giving up
5.10- lead fell on the fourth draw and gave up, fingers were just dead

Sunday Jun 12, 2016 #

7 AM

Mountain Biking (Mixed roads) 3:30:11 [3] 50.49 mi (14.4 mph) +369m
shoes: Trek Superfly 9.6

Some paved, some dirt, and a little singletrack with ccmarie and work4justice. W4J came up with a great route that hit our 50 mile target. Tried a little towing, but still needs some work. Felt good until I got super hungry for the last 5 miles, and subsequently struggled to keep up with the energizer bunny. Stopped at a BBQ trailer on the way home, double thumbs up.

Saturday Jun 11, 2016 #

9 AM

Paddling 1:40:00 [2] 4.95 mi (20:12 / mi) +1m 20:11 / mi

Kent Lake Kayak "O"

Found a geocache that was supposed to be a 9 mile loop of islands in kent lake and decided to make it into an orienteering training session. I transposed the coords onto a print out of the USGS map, and then Syd naved us to the correct island. Then used GPS to micro nav to find the cache stage. Worked great for the first 3 points, but then we couldnt find the 4th. Looked for like half an hour, and after not finding it lost the steam to keep going, so we headed back. The nav worked great though, so we'll try this kind of thing out again.

Friday Jun 10, 2016 #

Road Biking (commute) 30:00 [1] 6.0 mi (12.0 mph)

7 AM

Swimming 44:00 [3] 2.2 km (20:00 / km)

100 warm up
250
1500- 30:02
250
100 cool down

Thursday Jun 9, 2016 #

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

6 PM

Mountain Biking (dirt road) 1:06:17 [3] 16.23 mi (14.7 mph) +144m
shoes: Trek Superfly 9.6

Not feeling especially speedy, but still a decent pace. Tried out our tow system a little bit, need to shorten the leash by about half.

Wednesday Jun 8, 2016 #

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

4 PM

Road Running 1:59:43 [3] 12.24 mi (9:47 / mi) +160m 9:24 / mi
shoes: Nike Fury

Mostly paved, but a few miles of trails in birds hill.

Seems like the autopause feature takes too long to kick in, so i end up adding quite a bit of time and a little distance every time I need to wait for a stop light. Maybe ill go back to just pushing pause.

Slight right hip pain, but maybe not quite as bad as last week?

C • moving time vs. elapsed time 2

C • b2b trail closure coming up 2

Tuesday Jun 7, 2016 #

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

7 AM

Swimming 40:00 [3] 2.0 km (20:00 / km)

100 warm up
250
8x100 @ 2:30 (1:39-1:44)
500 (9:41)
250
100 cool down

Monday Jun 6, 2016 #

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

8 PM

Rock Climbing (Top rope) 45:00 [3]
shoes: La Sportiva Miura

5.9
5.10 new, no falls
5.11- struggled but made it, tall wall
5.10- too easy
5.11- auto belay, halfway first try, third second try. Didn't have it in me

Sunday Jun 5, 2016 #

Event: SMOC Bishop Lake

12 PM

Orienteering race 1:53:12 ***** 6.07 mi (18:39 / mi) +168m 17:10 / mi
ahr:143 max:192 13c shoes: Solomon Vario

Bishop Lake Red by Mark.

Rumbling thunder and intermittent showers made this a fun experience. Didnt start especially well - 2 I walked right past and then spent 20 minutes doing circles, and then 3 I lost contact with the map for a while and took too long to figure out where I was. The rest actually went pretty well, small bobbles on 5 and 8, but the rest was pretty smooth. Took a bad general bearing out of 10 and drifted to the private property before correcting, but then hit 11 right on and saved a lost Syd on the way. Took it mostly slow through the middle since I started so poorly, and then picked up speed near the end again.

Went without water or food, and physically felt pretty good. Overall, pretty happy minus the very beginning.

C • wow, mostly tidy 1

Orienteering (flag pickup) 1:04:51 *** 3.21 mi (20:12 / mi) +114m 18:12 / mi
ahr:135 max:174 6c shoes: Solomon Vario

Got a little turned around heading back out to 9, but I think it was from holding my compass and the flags in the same hand. I think the medal rim in the bar was messing with my compass. Swtiched hands, corrected, and didnt have any problem.

Saturday Jun 4, 2016 #

8 AM

Road Biking 1:26:03 24.71 mi (17.2 mph) +177m
ahr:138 max:163

Oops, stopped instead of paused, hence the two seperate logs.

West bit of N Territorial was recently stoned, so a bit slow until the turn onto Dexter-AA.

Missed the turn in Dexter and had to stop and look at the map, with a bonus bathroom break Good thing we did this today, Dexter-AA half marathon has Huron River Dr closed tomorrow.

Syd was able to keep up better on her new bike, which makes me sad, now i want a new road bike.

Ate a gu, 2 endurolytes, and shared a pack of HS Fruit Smoothie chews.

C • careful on NT 2

Road Biking 1:00:16 18.02 mi (17.9 mph) +147m
ahr:147 max:171

Friday Jun 3, 2016 #

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

7 PM

Rock Climbing 1:00:00 [3]
shoes: La Sportiva Miura

Top roping:
5.9
5.10-
5.10+ halfway

Lead:
5.10-
5.10 two thirds

Top roping
5.10 stupid fall
5.10 halfway

Thursday Jun 2, 2016 #

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

7 AM

Swimming 35:00 [3] 1.7 km (20:35 / km)

100 warm up
250: 4:55
1000: 19:53
250: 4:48
100 cool down

Wednesday Jun 1, 2016 #

Road Biking (Commute) 30:00 [1] 6.0 mi (12.0 mph)

7 PM

Road Running (intervals) 26:23 3.41 mi (7:44 / mi) +10m 7:40 / mi
ahr:166 max:186

Speed work with some intervals. I meant to keep the fast sections constant speed, but i always went out too fast and then faded.

0.25 mi slow, 0.5 mi fast, 3 times plus a cool down

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