Training Log Archive: KFish

Delicate arch, arches national park

devils garden loop, arches national park

slick rock trail to echo point, sand flats

South Haven Olympic Triathlon

69F water (Lake Michigan) on a 65F day. Most of the swim went pretty well, kept up freestyle. Only leg that got me was leg 2, going straight out from shore. The way the waves were coming made my breathing not work well, so i ended up doing quite a bit of breast stroke. One of the last guys out of the water.

South Haven olympic tri
A nice ride with rolling hills south along the lake michigan shore. Felt awesome on this bike, except for the fact that I hadn't ridden my road bike since the last triathlon. Mountain biking was great for the legs, but my butt HURT. need to make sure I do more road riding in the future to get my butt toughened up. really happy with my pace, passed several of the guys that beat me on the swim.

South haven olympic tri

This is the first run I've been happy about out of the 3 triathlons I did this summer. Who would have thought I could keep up at 8 minute pace after 2 hours of exercise? Passed several more guys that were still ahead of me, and my run was 11th fastest out of all 52 people that did the olympic tri.

Final finish was 26/52 (21/32 men) and 3rd in my age group. 2:58:45 with transitions. My goal was under 3 hours, so I'm psyched with this.

50
100
250
400
250
100
50

Arms were a bit tired from climbing, kept up my pace on everything except the 400.

great weather meant i wasnt sweating like crazy, helped me struggle a little less

10-
10+
11 fail
11- only 4 falls, and only once each. pretty good over all
10
10+ one fall - stupid chice

C • is this at MRock? 2

drove up to Brighton rec. started with the easy single track for 9 miles, then just did a loop varying between paved and dirt roads. Neither of us were really feeling the ride, so we cut it a little shorter than planned.

started at Argo, upstream 5 and back down. No current, but a little wind mostly on the open lake

50 warm up
3x500: 10:09, 9:55, 10:06
50 cool down

2.5 minute rests in btween

Thanks to stalking Igor's posts, we found this trail run starting at Argo and going into Kuebler-Langford and Birds Hill. It was a really nice loop.

Tried out my new trail running shoes, which I bought to replace the hiking sneakers I had been orienteering/adventure racing in. They are incredible. I'm sold on [expensive] running shoes now.

2 weeks off and nothing was going well. Did make some progress on 2 new 11-, but couldnt finish anything better than a 10.

to school and back

quick run

flat rail trail. Very humid

lehigh valley trail, using dads hybrid.

Event: OOC SOAR #3 (Summer Orienteering/Adventure Race): Barrhaven Royal Oak
 

Found the SOAR meet in Ottawa and was glad to get out to it. Chose to do the daytime long course (intermediate), which was a 1 hour score-o with 15 checkpoints and 6.3km straightline distance. Not sure of the distance I traveled because I forgot my gps watch, I felt like i was booking it though, so the 5 miles is probably a little light. Some lightening and threat of rain helped motivate me the last 10 minutes or so. (made it back just in time).

Cleared the coarse and may have won, I was the fastest when i came in and 2 out of the 3 teams that came in after me had missed checkpoints, so only not sure about 1 team. the advanced course was the same thing at night, but looked like mostly high school age kids doing it, i guess they have some kind of youth training program to get kids involved younger.

This was my first foray into "urban" (residential) orienteering, and I found it very interesting. I think it would be a good way to learn to run and navigate better, before doing that in the woods.

Thanks Ottawa for the warm welcome and the fun course!

EDIT: Results: http://ottawaoc.ca/Results/20150811_results.html
I won the daytime run, but 3 people that went out on the same course in the dark and in the rain completely BLITZED me. Wow.

C • your competitive orienteering country count 2

Traveling. got in a run along the canal in downtown Ottawa. Went with a colleague, and he set the pace, which was a little fast, but I think I was in better shape at the end of it, so it was all good.

Event: Michigan Adventure Race: Epic Edition
 

MI Adventure Race Epic Edition

This was our first "longer" adventure race, so we were a little apprehensive, but set high goals of clearning the course, and/or being in the top 1/3, which we successfully did! 6/31 in 2-person coed and 13/72 overall.

We started off well, finding 0 pretty middle of the pack, and hopping on our bikes. Tried to cut over to the bike trail early, but it was pretty rough, so went back to the road with a lot of the other people. 4 and 5 were both found with a bunch of people, as was arriving at the foot section. We found all the checkpoints without any trouble and were supposedly 3rd or 4th coming out of that section.

As we hopped on the bike trail again we started getting passed by quite a few people who found the lose gravel easier than us. Stopped early at 16, as many people did, but after a quick look we moved on and found it. Our route was supposed to take us down Pond Rd, but when we got there we saw a dead end sign. Instead of going down to check it out, we replanned our route, but this also affected our route back - still not sure if it actually went through or not. Also got confused about whether the E portion of bricker road continued, or if it was just a county line, which also messed with our route. This caused us to do the hike a bike south to get 26 and 27, and then back N so we didnt get trapped in the dead end. I think this really slowed us down, but Im not sure how else we *should* have done it.

Got to the paddle neck and neck with we will survive, after seeing them pass us several times on different bike sections. Unfortunatly jumping into the canoe my kayak paddle broke, so I grabbed a rental canoe paddle. Started upstream with one canoe paddle and one kayak paddle, which was a terrible idea. Steering was impossible. Several groups flew by us on the upstream section. When we came back down stream we begged for another canoe paddle, and the downstream section went much better for us. Got to the end of the paddle with just over 2 hours left. We figured we could get through the single track, but might have to skip the last 3 back at Double R.

The mountain bike went pretty well, after I fell right at the beginning before I got into the groove. Took us about 36 minutes, and when we got back out to the road we FLEW back to Double R (at least compared to our bike pace for most of the rest of the race).

Had about an hour when we got back to Double R and had to go for the last 3. Found them all without a problem. Had leapfrogged Dumb and Dumber numerous times throughout the race, and checked into the final checkpoint at the exact same time. They beat us back across the river, and were in sight at the bike, but I didnt have it in me on the uphill to keep up with them. They ended up beating us by 17 seconds.

Had a great time and am pretty excited with how we did. I think a lot of time was lost with our route choice in the back half of the main biking section, and a few minutes with the paddle issues we had.

Ate: 1 peanut, 2 gu, 1 bagle, beef jerkey, 1 clif bar, 3 power balls, 1 twix bar. Maybe a little light, especially in the last ~1/3 of the race, but I felt ok.

Drank: 100 oz water and 1 gatorade in first 8 hours. Refilled camelback with nalgene, and drank some of that in last 2 hours.

Wore: Tri shorts, zipoffs (which I zipped off after wading to the islands on the foot section), white tank top, cloudwalker camelback, long socks, hiking sneakers.

short run. I like tapering.

to school and back

to school and back

to school and back

finished up the chilson training course. Started at 5, redid 5 and 6 and then through to 16 and the finish. Overall it went well, 2 small blunders that were quickly corrected. Walked almost all of it, legs were still tired from biking.

Started with about 30 min of boulder. Did V0x1, V1x3, V2x1, and my first complete V3!! Tried a couple other V2 and V3.

Switched to top roping.
Redpoint a new 5.10+ with only 1 take
5.11 (finished before, only made half this time)
5.11- (finished before, only made half this time)

Started out a bit rough... Flipped over my handle bars on the sidewalk outside my door trying to start my gps watch. Banged my shin (on the handlebars?) and had to sit for a few minutes. After that the ride was pretty smooth.

The bike odometer says 47.5, the gps watch says 45.0. I guess for the length it's not that big of a discrepancy, but it would be nice to know which is right.

Took back roads from home to island lake, did the ~14 mile single track loop, and then came back the same way. Roads were probably about 50/50 paved and dirt. The single track went really well, I'm definitely improving.

Started around 9:30 and it was still slightly cool out. It was close to 90 by the time we got home, and we were feeling it. Was through 70oz water and a Gatorade with about 5 miles left, not too bad. Ate a Carmel macchiato gu (ok), a brownie clif bar (thumbs up) and a pack of peanuts (thumbs up).

C • ILRA is not too twisty 3

Locker Lake.

Didn't really do this in the spirit of "intervals", as we just walked the whole time, but we tried to keep moving when we were in each section, and only take breaks between sections Overall this went really well, much better than our attempt at chilson last week. We found all the checkpoints (missed a few of the start/finish streamers, not sure if it was just not paying attention, or if some had gone missing) and only had 1 that i would call a blunder - got a little turned around at 15, but got on track in just a few minutes.

Wore zipoffs and 30% DEET bug spray, and that combo worked pretty well. Thorns didnt get to my legs and the bugs realy only buzzed my head in a few locations, but no bites.

Interval 1 : 23:35
2 : 12:08
3: 24:49
4: 18:32
5: 6:52
6: 18:35

https://www.strava.com/activities/358815397/laps