Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: KFish

In the 31 days ending Jan 31, 2016:

activity	#	time	miles		km		+m
Other	11	8:32:00	8.45		13.6
Orienteering	3	6:39:53	14.46	(27:39)	23.27	(17:11)	388	23c
Exercise bike	8	6:08:00	104.96		168.92
Rock Climbing	5	3:30:00
Hiking	2	2:38:43	9.16	(17:19)	14.75	(10:46)	164
Mountain Biking	1	1:30:00	18.0	(12.0/h)	28.97	(19.3/h)
Road Running	1	30:00	2.5	(12:00)	4.02	(7:27)
Total	27	29:28:36	157.53		253.53		552	23c

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Sunday Jan 31, 2016 #

10 AM

Rock Climbing 45:00 [3]

V0x3, v1x2, v2x1 warm up
5.10 tall
5.11 half
5.11- half
5.10

1 PM

Hiking 1:26:55 [2] 4.82 mi (18:01 / mi) +138m 16:33 / mi
shoes: Salomon Speedcross 3

Bird hill loop. Trail was either ice or mud.

Friday Jan 29, 2016 #

Exercise bike (Spinning) 46:00 [5] 17.4 mi (22.7 mph)

700 kcal

Thursday Jan 28, 2016 #

Rock Climbing 45:00 [3]

5.10-
5.10+ tall
5.10+ tall
5.11 tall

Wednesday Jan 27, 2016 #

Road Running (Treadmill) 30:00 [3] 2.5 mi (12:00 / mi)

New:

Heels in straps, raise butt, cycle - first with both legs, then alternating legs, then one leg at a time. 2x15 of each, holding core ball.

Stand on one leg, hold ball, twist and squat down, and then up. 2x12 each leg, facing each way.

Note

Booked flights to Phoenix for Southwest Spring Week for spring break. 5 O events in 4 days, and we'll hit at least 1 national park also :)

C • Wow nice 8

Monday Jan 25, 2016 #

Other 30:00 [3]

Rock rings

Knee stretches and exercises

Sunday Jan 24, 2016 #

Other (strength) 30:00 [3]

arms and core

1 PM

Orienteering 2:56:44 [3] *** 5.68 mi (31:07 / mi) +252m 27:21 / mi
ahr:137 max:183 shoes: Salomon Speedcross 3

Out training with syd, W4J and Mr. W at pontiac lake. Definitely a little rusty, but I havent done much navigation or much lengthy cardio recently. Got a bit tired, but no knee pain, and I also noticed that my ankle has been feeling much better the last week or so!

Its a bit harder to orienteering without the flags to look for. First time out with the suunto smart sensor HRM, didnt even notice it and it looked like it worked

Saturday Jan 23, 2016 #

Exercise bike (Spinning) 1:00:00 [3] 19.0 mi (19.0 mph)

First spin class. Wow did it kick my butt, but it felt so good. Probably going to get the semester pass and try to go 1-2 times a week.

Thursday Jan 21, 2016 #

Other 45:00 [3] 3.75 mi (12:00 / mi)

15 min elliptical

Stretching

30 min run walk intervals. No pain! Slow build up to get ready for winter edition, Tucson swsw and most importantly racoongaine

Knee exercises

C • one of my best races 1

Wednesday Jan 20, 2016 #

Other (Strength ) 30:00 [3]

Tuesday Jan 19, 2016 #

Other 32:00 [3]

Eliptical 12 minutes for warm up
Stretches

5 min run at 6mph 5 min walk at 3 mph - 2x. This was my first run in about 2 months and had no pain! It's only a mile but I'll take it!!

Knee exercises.

C • Small steps....... 12

Exercise bike (Spinning) 30:00 [3]

Monday Jan 18, 2016 #

Exercise bike 45:00 [3] 14.04 mi (18.7 mph)

Program 4 level 3

Other 45:00 [3]

Leg streches, exercises and core workout.

Friday Jan 15, 2016 #

Other (Physical therapy) 1:00:00 [3]

10 minute bike

Some new exercises:
inch worm
raised ball hip abduction
wall hip abduction with band
ankle rolls

Exercise bike 47:00 [3] 13.38 mi (17.1 mph)

Thursday Jan 14, 2016 #

Exercise bike 43:00 [3] 12.61 mi (17.6 mph)

Program 7 level 10

Wednesday Jan 13, 2016 #

Rock Climbing 30:00 [3]

5.9
5.11- one take
5.11- couldn't finish

Tuesday Jan 12, 2016 #

Other 1:30:00 [3]

20 minute bike
Same exercises as before, but also included quad stretch with a foam roller, bent knee calf stretch, foot on step bend at waist, and standing shuttle press.

Monday Jan 11, 2016 #

Other (Elliptical) 45:00 [3] 4.7 mi (9:34 / mi)

Sunday Jan 10, 2016 #

Rock Climbing 45:00 [3]

5.9
5.10-
5.10+
5.11- first 2/3 were good, struggled up the end
5.10 couldn't get. Off the ground

Saturday Jan 9, 2016 #

12 PM

Orienteering 59:48 [2] 3.41 mi (17:32 / mi) +53m 16:44 / mi
shoes: Salomon Speedcross 3

Island Lake Orange from Fall 2015. I had done this one without Syd, and so i tagged along while she did the navigation, and then i confirmed she was in the right spot. Great day for a hike, 45F in January! Did laps at each control so we could compare splits with the slightly different route choices.

Friday Jan 8, 2016 #

Other 1:00:00 [3]

Various stretching and strengthening at PT

For memory purposes:

10 min bike
Leg on table, push down on knee with left hand, stretch with strap in right hand. 4x30 seconds
Heals on ball, lift butt then each leg. 3x15
Calf stretches 4x30sec
Leg horizontal roll leg 3x15 each leg
Single Leg press 3x15 each leg
Balance on one leg, swing arm with weight 3x10 each leg
Hip hike, extend leg. 3x10
Monster walk with weight 3x15 steps each way

Exercise bike 50:00 [3] 15.08 mi (18.1 mph)

Program 4 level 6

Thursday Jan 7, 2016 #

5 PM

Hiking 1:11:48 [1] 4.34 mi (16:33 / mi) +26m 16:14 / mi
shoes: Salomon Speedcross 3

Out for a fast trail walk. Planned on doing Birds Hill, but forgot about the deer culling, so we had to turn around and ended up doing Barton Nature area and part of the B2B trail.

Tuesday Jan 5, 2016 #

Exercise bike 47:00 [3] 13.45 mi (17.2 mph)

Program 7 level 10

Note

First session of PT for my knee. Gave me some stretches and shoe inserts to try.

Monday Jan 4, 2016 #

Rock Climbing 45:00 [3]

Kind of struggled today.

5.9
5.10 struggled
5.10-
5.10 couldn't get past the start
5.10-
5.10+ most of the way before started to struggle

Sunday Jan 3, 2016 #

Mountain Biking (Paved trail) 1:30:00 [3] 18.0 mi (12.0 mph)

Swapped my clip pedals from my road bike to my mountain bike and went out for a ride on the b2b trail. Forgot to start my watch, and forgot my speedometer so just a guess. Toes were prett cold by the end

Friday Jan 1, 2016 #

12 PM

Orienteering 2:43:21 [1] 5.37 mi (30:25 / mi) +83m 29:02 / mi
23c shoes: Salomon Speedcross 3

My mom of all people wanted to understand what orienteering was about, so we went out to one of the other permanent courses with her, my dad, my aunt, and my cousin. Took it as a very easy stroll, but pretty much cleared the whole course, with a few split ups. Everyone had a good time, and I'm hoping my cousin liked it enough to try it on his own some. Also got to try out my new watch, adventure pants, adventure coat, etc. so it was a christmas fashion show.

C • Fashionisto... 4

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