Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: KFish

In the 31 days ending Aug 31, 2016:

	activity	#	time	miles		km		+m
	Road Biking	24	20:39:21	296.69	(14.4/h)	477.47	(23.1/h)	2005
	Road Running	5	10:07:45	55.83	(10:53)	89.85	(6:46)	292
	Orienteering	1	5:53:09	13.94	(25:20)	22.43	(15:45)	801	22c
	Swimming	5	4:40:25	7.9	(35:31)	12.71	(22:04)
	Mountain Biking	2	2:47:12	36.19	(13.0/h)	58.24	(20.9/h)	275
	Paddling	1	2:36:01	9.63	(16:12)	15.5	(10:04)	12
	Rock Climbing	2	1:10:00
	Trail Running	1	58:42	6.54	(8:59)	10.52	(5:35)	75
	Total	38	48:52:35	426.71		686.72		3460	22c
	[1-5]	38	48:47:45
averages - sleep:8.1 rhr:51

14:10

0:00

» now

Wednesday Aug 31, 2016 #

Rock Climbing (Top rope) 40:00 [3]
rhr:49 slept:7.0 shoes: La Sportiva Miura

Been way too long
5.9
5.10-
5.10+ am I this out of shape? Nope just really hard
5.10+ no problem
5.11- half

Tuesday Aug 30, 2016 #

Road Biking (commute) 25:00 [1] 5.0 mi (12.0 mph)
rhr:49 slept:8.0

5 PM

Road Running 51:57 5.28 mi (9:50 / mi) +115m 9:13 / mi
ahr:159 max:181 rhr:49 slept:8.0 shoes: Salomon Speedcross 3

Ahh its been so long since weve done trail running! I missed it. Super humid, but the knee held up so I'm happy. Kept track on the map to get back in nav mode.

Monday Aug 29, 2016 #

Road Biking (commute) 25:00 [1] 5.0 mi (12.0 mph)
rhr:50 slept:8.0

Sunday Aug 28, 2016 #

2 PM

Paddling 2:36:01 [2] 9.63 mi (16:12 / mi) +12m 16:08 / mi
rhr:50 slept:7.5

Thanks to W4J for letting us borrow a canoe. Beautiful weather. Time went really fast.

Played a round of disc golf with Mr. W after. +1 disc, ~+9 from white tees, oof.

Saturday Aug 27, 2016 #

Event: OCIN - St Patrick's County Park & Madeline Bertrand County Park

12 PM

Mountain Biking 1:29:20 [3] 20.16 mi (13.5 mph) +149m
rhr:50 slept:7.0 shoes: Trek Superfly 9.6

Fun ride with W4J, ccmarie, Double M and Cris. We were still concerned about our legs, so we joined up near the halfway point. A few miles later it started sprinkling, then downpouring, then thundering and lightening. Seems to be a theme for this summer. Still fun tho. Then a pizza at Zukeys.

Friday Aug 26, 2016 #

Road Biking (Commute) 25:00 [3] 5.0 mi (12.0 mph)
rhr:52

Thursday Aug 25, 2016 #

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

6 PM

Mountain Biking 1:17:52 16.03 mi (12.4 mph) +126m
ahr:117 max:153 rhr:52 shoes: Trek Superfly 9.6

recovery ride on the mountain bike. Felt pretty good, but it was pretty slow.

Wednesday Aug 24, 2016 #

Note
rhr:54 slept:8.6 (rest day)

So I'm now in the best shape I've ever been in, and the two reasons for it got cancelled. Maybe I'll have some ice cream.

C • USARA auto qualification 5

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

Tuesday Aug 23, 2016 #

Road Biking (commute) 25:00 [1] 5.0 mi (12.0 mph)
rhr:55 slept:7.2

Note

registered for MAR: Sleeping bear

Monday Aug 22, 2016 #

Note
rhr:55 slept:7.67 (rest day)

Sunday Aug 21, 2016 #

Event: MI Titanium Tri

7 AM

Swimming race 1:43:09 [3] 2.79 mi (36:58 / mi)

The first lap of the swim went really well, but It took me longer than I expected. I was convinced it was way longer than it was supposed to be. Watch said it was slightly longer, so I guess we'll never know. Half Iron athletes started an hour behind, and they started passing me about halfway through my second lap. Always tough for me mentally when I start getting passed swimming, and theres the added trouble of getting grabbed and kicked. Also the wind picked up for the last length which made it a little difficult for me to breath, but turns out my second lap wasnt too much slower. Shoulders and arms ached more than in practice, so i think the extra 0.4-0.8 miles beyond what we had trained was definitely noticable.

Walked up the beach and through transition, needed a few minutes of recovery time.

9 AM

Road Biking race 7:16:45 [3] 112.44 mi (15.4 mph) +1351m

The first lap of the bike went really well. Got passed by many of the half distance bikers who hadnt already passed me on the swim, but I was okay with that. I was able cruise past a bunch of people on the uphills, so that helped me. The back loop was very windy which was a little tough mentally, all the aero bars flew by me, but overall I was in pretty good shape. It started downpouring for 15 or so minutes right before I hit the turn around. Calcualted syd was about 5 mles ahead of me, but I didnt think there was much I could do to reel her in, and I wasnt too concnered about it.

The second lap of the bike is when i started having lots of problems. I stopped to refill my supplies at the aid station, but left my spare bagle behind because I didnt think solid food was going to stick, and I left my pringles because of the rain and I figured they would get soggy. That left me with not hte best fuel. Then about 50 yards after stopping I realized my left cleat had come loose. I stopped to try to fix it, but i couldnt get unclipped. So i somehow got my foot back in my shoe while it was attached ot my bike and set off thinking to power through the next 50 miles without stopping. Haha. Had to stop and pee, which I did still attached to my bike.. twice... and then at about mile 80 the slip had loosened enough that I was biking with the arch of my foot instead of the ball, and it sucked. Stopped again and yanked the shoe out, which left the clip in the pedal and I am still not sure how i am going to get it out. Biked the last 25 miles with my left foot not clipped, which was annoying until it rained, and then it became very slippering and super annoying. Definitley noticiable on the climbs not being able to pull up. LUCKILY the pedals I have on have flats on one side or this would have been unbearable. Still took a toll on my time, whcih was about half hour longer on the second loop.

Took ecaps about every 10 miles, plus several extra after 3/4, and ate 2 fig bars, 2 waffles, half a bagle sandwhich, and 1 shot blocks. probably a little light.

4 PM

Road Running race 5:11:01 [4] 26.2 mi (11:52 / mi)
shoes: Nike Fury

My watch died at the end of the bike, so i just took it off for the run. I miscalculated the modes to use and the battery life. It was a bit of a blessing in disguise because i think it would have been a little disheartening to see how slow I was moving. They had signs up every mile, so I knew how far i had gone, and i asked spectators for the time at every lap so I had a general idea.

The original goal was a 4:30 run. The first lap and a half (9ish miles) i actually felt pretty good and was sub 10 min mile. Saw lots of people walking and thought "how could they be walking". Then I found out. Started with just walking short stretches but as the miles added up they got longer. At the start of the 4th and final lap my knee starting acting up, which was a huge bummer cuz i had mentally prepared myself for no stops. But it wasnt worth destroying my knee since i was already well behind my original goal time. I took ibuprofen hoping that would help, and power walked 4 miles. At mile 24 it felt good enough and I booked it to the finish, im guessing at about a 8:30 pace.

This run was mentally and physically extraoridinarily difficult. Im extremely proud to have finished. A tiny bit disappointed in my time, but I truely gave it my all, and the ultimate goal was to finish. Way harder than I gave it credit for.

Full results: http://www.racetecresults.com/Results.aspx?CId=163...

Splits in case the link disappears at some point:
swim: 1:44:25
t1: 5:04
bike: 7:25:55
t2: 5:59
run: 5:11:01
total: 14:32:24

2/4 Male 25-29
38/51 finshers, 62 total Male
54/70 finishers, 83 total Overall

C • Great job 4

Saturday Aug 20, 2016 #

Note
rhr:51 slept:8.0 (rest day)

Friday Aug 19, 2016 #

Note
rhr:50 slept:7.5 (rest day)

Here we goooo.

"Live tracking" at the TAs available at http://m.racetecresults.com/Search.aspx?R=2551big if anyone is interested

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

Thursday Aug 18, 2016 #

Road Biking (commute) 25:00 [1] 5.0 mi (12.0 mph)
rhr:50 slept:8.33

7 PM

Road Biking 1:01:33 [3] 16.23 mi (15.8 mph) +95m

stoned a perfectly nice road. sad.

Wednesday Aug 17, 2016 #

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

6 PM

Road Running 39:05 [3] 4.05 mi (9:38 / mi) +14m 9:32 / mi
rhr:49 slept:8.2 shoes: Nike Fury

easy run.

Tuesday Aug 16, 2016 #

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

7 AM

Swimming 35:00 [3] 1.75 km (20:00 / km)

100 warm up
1500 30:32
50 cool down

Monday Aug 15, 2016 #

Note
rhr:49 slept:8.25 (rest day)

Tapering seems to be working, lowest rhr ever.

Sent permit for silver lake Smoc meet

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

Sunday Aug 14, 2016 #

9 AM

Road Biking 2:12:32 [3] 35.75 mi (16.2 mph) +278m
rhr:51 slept:6.8

Beautiful morning for my favorite ride.

Saturday Aug 13, 2016 #

12 PM

Road Biking 1:34:36 [3] 24.91 mi (15.8 mph) +162m
rhr:51 slept:8.0

Found a break between rain drops, but man was there a stiff wind!

Road Running 25:31 [3] 2.76 mi (9:15 / mi) +37m 8:53 / mi

Brick run.

Friday Aug 12, 2016 #

Road Biking (commute) 25:00 [1] 5.0 mi (12.0 mph)
rhr:50 slept:7.5

11 AM

Swimming 37:00 [3] 1.85 km (20:00 / km)

Pool was packed in the morning, so we gave up and went back at lunch time.

kept breaks to a minumum.

50 warm up
100
250
500 9:44
500 9:51
250
100
50
50 cool down

Thursday Aug 11, 2016 #

Note
rhr:53 slept:6.75 (rest day)

Got a lot accomplished this evening!

Wednesday Aug 10, 2016 #

Road Biking (commute) 25:00 [1] 5.0 mi (12.0 mph)
rhr:53 slept:7.8

7 PM

Trail Running 58:42 [3] 6.54 mi (8:59 / mi) +75m 8:40 / mi
shoes: Nike Fury

half trial half road at Maybury aftering meeting there for a craigslist deal. Fun run.

C • what did you buy or sell 2

Tuesday Aug 9, 2016 #

Road Biking (commute) 20:00 [1] 4.0 mi (12.0 mph)

6 PM

Swimming 35:21 [3] 1.03 mi (34:19 / mi)

Road Biking 48:55 [3] 14.36 mi (17.6 mph) +119m

swim to bike block. Felt pretty good. Love the ILRA road, such fun rolling hills.

Monday Aug 8, 2016 #

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

Rock Climbing (Top rope) 30:00 [3]
shoes: La Sportiva Miura

5.8
5.10+
5.10+
5.11- couldn't get very far

Saturday Aug 6, 2016 #

Event: Green Corn Moon ROGAINE

6 PM

Orienteering 5:53:09 [4] **** 13.94 mi (25:20 / mi) +801m 21:30 / mi
22c rhr:52 slept:7.5 shoes: Solomon Vario

Green Corn Moon Solo as Kevin Fisher

Watch had some struggles - first time ive had troubles with my suunto ambit. Hopefully just an anomaly. Actual distance was probably 2-3 miles farther.

Nitrogaine was our last race and Syd did most of hte nav, so its been 2 months since ive looked close at a map. That coupled with the wierd scaling with tiny detail got me off to a rough start.

The first 5 controls I hit a lot of thick stuff and all of them were very sloppy. I had chosen to do the north section first even though it was clearly easier to gain confidence and move quickly, niether of which I accomplished very well. Got a little better heading into 45 and 83, and then 76 i was lucky with a bad bearing, but pace counting got me to the right contour and I was lucky to backtrack and stumble on it.

Moving into the middle section I got a little better, and got to the water stop at 75 in light. Filled up and put on my headlamp about 2.5 hours in. Moved into the S part, grabbing 41 and then heading downhill to 70. Started seeing some demons when it got full dark, so I picked up the pace to a nice jog to 70 to take my mind off it. I think i actually moved faster in general in the dark, also because I kept mostly to trails when possible. 62 was my downfall. I spent probably 45 minutes looking for it and never did find it, reattacking 4 times. Even met up with some other people who ended up in the same spot to no avail. Eventually gave up, but this control was the difference maker, would have shot me into 2nd. Oh well.

That was a blow to my confidence so I slowed down and went very carefully to 80, 51, and 57, all off which looked hard with poor attack points. Somehow I hit them all which was a big confidence boost. Got to 57 with 1:20 left, 20 minutes ahead of my plan, so I was able to pick up 33, 31, and 44 on the long slog back to the finish. I deliberatly left a long mostly thoughtless run for the last bit, as it was not possible to avoid it entirely so saving it for last seemed like the best plan for me since i know when I get tired I start to fall apart.

I was pretty wiped out at the end, but was able to keep up a jog the entire way back. Ate 5 times on schedule, and took 2 electrolytes. Could have used some gatorade or more electrolytes, but overall it worked pretty well.

4th solo (syd took 3rd by 20 points!!) 6th overall.

Final order: 32, 63, 60, 46, 56, 45, 83, 76, 52, 71, 53, 61, 75, 41, 70, missed 62, 40, 80, 51, 57, 33, 31, 44

map: http://i.imgur.com/738dqvn.jpg

Friday Aug 5, 2016 #

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

Thursday Aug 4, 2016 #

Road Biking (commute) 20:00 [1] 4.0 mi (12.0 mph)

6 PM

Swimming 1:09:55 [3] 1.84 mi (38:00 / mi)
rhr:52 slept:8.75

What a week. This swim felt really good. Open water is so much more fun, and this was a great place to do it, thanks to Ed for the suggestion. A few stops to chat and figure out where to go next, probably 5 min total. The swim is acutally the part of the tri im least worried about at this point - never thought id say that.

Wednesday Aug 3, 2016 #

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

Tuesday Aug 2, 2016 #

Road Biking (commute) 20:00 [1] 4.0 mi (12.0 mph)

5 PM

Road Running 3:00:11 [3] 17.53 mi (10:17 / mi) +126m 10:03 / mi
rhr:53 slept:8.0 shoes: Nike Fury

This run was rough for me. My calves started acting up around mile 10 and it went down hill from there. The last couple miles were a real struggle, I don't know that i've ever been in so much pain while running. I think it was largely dehydration, I felt a little dry even before we started. And I choked on my first Ecap so I didnt get the electrolytes I needed either. Last long run before the race!!!! Im unbelievably excited about that fact.

Monday Aug 1, 2016 #

Note
rhr:53 slept:8.5 (rest day)

« Earlier | Later »