Training Log Archive: KFishIn the 31 days ending Jan 31, 2017:
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Tuesday Jan 31, 2017 #
5 PM
Rock Climbing (top rope) 45:00 [3]
Not the most success again today.
5.10-
5.10+
5.11 didnt get very far
5.11 didnt get very far
5.10-
5.10-
5.10+
5.11 didnt get very far
5.11 didnt get very far
5.10-
Monday Jan 30, 2017 #
6 AM
Exercise bike 42:19 11.84 mi (16.8 mph)
ahr:146 max:174 shoes: Trainer tire
10 min warm up
22 min 2x2 intervals
8 min cool down
22 min 2x2 intervals
8 min cool down
Saturday Jan 28, 2017 #
9 AM
Road Running 1:01:06 [3] 6.48 mi (9:26 / mi) +136m 8:51 / mi
shoes: Salomon Speed Cross 3 Black
Intended to run the arb, but was greeted with a sign saying "sharpshooters working, park closed". Uh...?
Found a couple decent sized hills snaking through downtown. Change of pace anyway.
Tried out the active ankles. We're going to go with "not extraordinarily uncomfortable".
Found a couple decent sized hills snaking through downtown. Change of pace anyway.
Tried out the active ankles. We're going to go with "not extraordinarily uncomfortable".
Friday Jan 27, 2017 #
4 PM
Exercise bike 1:03:55 17.78 mi (16.7 mph)
ahr:152 max:163 shoes: Trainer tire
10 min warm up, then 50 min at slightly higher than normal cadence. Weird the variety of spunkyness my legs have from day to day.
Side note, do bike seats wear out? Last couple trainer rides my butt has gotten quite sore. not sure if trainer posture is slightly different, or if i should just start wearing bike shorts.
Side note, do bike seats wear out? Last couple trainer rides my butt has gotten quite sore. not sure if trainer posture is slightly different, or if i should just start wearing bike shorts.
Wednesday Jan 25, 2017 #
6 AM
Exercise bike 41:51 10.36 mi (14.9 mph)
ahr:103 max:143 shoes: Trainer tire
legs were just dead today
8 PM
Other (weights) 20:00 [2]
Arms and abs
Tuesday Jan 24, 2017 #
5 PM
Rock Climbing (Top rope ) 45:00 [3]
shoes: La Sportiva Miura
Pretty good day of climbing after miserable time last time
5.9
5.10-
5.11 made it with 2 takes!
5.11- stuck in the same spot
5.11- no takes or falls!
5.9
5.10-
5.11 made it with 2 takes!
5.11- stuck in the same spot
5.11- no takes or falls!
Monday Jan 23, 2017 #
8 PM
Exercise bike 1:08:27 18.5 mi (16.2 mph)
ahr:141 max:157 shoes: Trainer tire
episode and a half of GoT
Sunday Jan 22, 2017 #
2 PM
Trail Running 36:24 3.16 mi (11:31 / mi) +100m 10:29 / mi
ahr:150 max:171
muddy, slippery and slow going, but another beautiful day for january!
Saturday Jan 21, 2017 #
12 PM
Mountain Biking 2:04:43 27.37 mi (13.2 mph) +105m
ahr:144 max:164 shoes: Trek Superfly 9.6
55F in January! Couldn't pass up that opportunity. With road bikes on the trainer that meant dirt roads on the mountain bike. Unfortunatly, it was quite wet from the melt and rain, so it was really muddy. But we still had a good time up until needing to clean the bikes. So nice out!
Friday Jan 20, 2017 #
6 PM
Exercise bike 30:00 8.74 mi (17.5 mph)
shoes: Trainer tire
Warm up, 7x1 min intervals with 2 min in between, cool down
Thursday Jan 19, 2017 #
Rock Climbing 20:00 [2]
shoes: La Sportiva Miura
I couldn't put anything together. Struggled even on V2. Not my day.
Wednesday Jan 18, 2017 #
Exercise bike 40:00 11.0 mi (16.5 mph)
shoes: Trainer tire
technology conspired against me. Phone, spedometer, and watch all failed to tell me how long or how far i went, so just a guess.
warm up, 5x2 min intervals with 2 min in between, then a cool down.
warm up, 5x2 min intervals with 2 min in between, then a cool down.
Monday Jan 16, 2017 #
9 AM
Orienteering race 1:54:00 [3] *** 6.7 mi (17:01 / mi) +290m 15:00 / mi
29c shoes: Salomon Speed Cross 3 Black
GNC extreme-o long
Syd and Jens started 6-8 minutes ahead of me, so it was a chasing game. Nav was mostly straightforward but they threw something new at us every few controls. 1:5k, 1:7.5k, 1:15k, usgs, blanked out portions, no trails, plotting, bearing + distance, aerial photo, trail-o, climb through culverts, carry a stuffed animal, maze-o, hidden flags, Morse code.
I caught up to syd at control 6 and was able to pass her and stay just ahead for several controls before leaving her behind eventually. Had to pick up and transport an egg thru 2/3 of the course or break and get a 5 min penalty.
Caught Jens about control 16, and we played leap frog for he second d half of the course. I was faster between controls, but struggled with some of the instructions so he caught up and took off and I'd have to chase him down again.
Ended up in the same row boat with him, and then I waited in line for a rope crossing while he jumped in to swim. Caught back up in the maze and we finished at the same time.
Lots of fun, mentally engaging, and shorter with less climb than blue so I actually felt really good.
3/14 on long. Too bad it didnt count for anything!
Syd and Jens started 6-8 minutes ahead of me, so it was a chasing game. Nav was mostly straightforward but they threw something new at us every few controls. 1:5k, 1:7.5k, 1:15k, usgs, blanked out portions, no trails, plotting, bearing + distance, aerial photo, trail-o, climb through culverts, carry a stuffed animal, maze-o, hidden flags, Morse code.
I caught up to syd at control 6 and was able to pass her and stay just ahead for several controls before leaving her behind eventually. Had to pick up and transport an egg thru 2/3 of the course or break and get a 5 min penalty.
Caught Jens about control 16, and we played leap frog for he second d half of the course. I was faster between controls, but struggled with some of the instructions so he caught up and took off and I'd have to chase him down again.
Ended up in the same row boat with him, and then I waited in line for a rope crossing while he jumped in to swim. Caught back up in the maze and we finished at the same time.
Lots of fun, mentally engaging, and shorter with less climb than blue so I actually felt really good.
3/14 on long. Too bad it didnt count for anything!
3 PM
Hiking 2:00:05 [2] 4.33 mi (27:44 / mi) +367m 21:57 / mi
Hike up stone mountain, and then around the base to see the stone relief. Fun little hike, but man was it busy!
Sunday Jan 15, 2017 #
10 AM
Orienteering race 2:07:35 [4] ***** 8.2 mi (15:34 / mi) +623m 12:35 / mi
17c shoes: Salomon Speed Cross 3 Black
I got the early start today.
Started off much better to 1. Hit 2 a little high and took a few minutes to realize. 3 was good, then 4 I stumbled finding the wrong boulder pile and being convinced it was right for too long before correcting. 5 I spent too long looking for an apparently nonexistent trail before giving up and just taking the long side hill, and then slowing one reeentrant too early.
Took the long way around to 6 but mostly trails and road so I was moving good. Then missed the pit at 7 and had to go searching. 8 I tried to take the long way around again, but the trail was nonexistent and the fence was too high to get over it to the road, so that ended up being a really bad slow choice.
Things improved on the back half, executing the long leg 9-10 really well and then the rest were pretty short legs that I was able to run most of.
Lots of smaller mistakes and bad route choice that stacked up in the end. 15/20 finishers with 5 dnfs. Mostly happy with my showing, but definitely need to get used to 2 hours in the woods.
Gu really helped perk me up both days, wondering if I should take one just before also.
Started off much better to 1. Hit 2 a little high and took a few minutes to realize. 3 was good, then 4 I stumbled finding the wrong boulder pile and being convinced it was right for too long before correcting. 5 I spent too long looking for an apparently nonexistent trail before giving up and just taking the long side hill, and then slowing one reeentrant too early.
Took the long way around to 6 but mostly trails and road so I was moving good. Then missed the pit at 7 and had to go searching. 8 I tried to take the long way around again, but the trail was nonexistent and the fence was too high to get over it to the road, so that ended up being a really bad slow choice.
Things improved on the back half, executing the long leg 9-10 really well and then the rest were pretty short legs that I was able to run most of.
Lots of smaller mistakes and bad route choice that stacked up in the end. 15/20 finishers with 5 dnfs. Mostly happy with my showing, but definitely need to get used to 2 hours in the woods.
Gu really helped perk me up both days, wondering if I should take one just before also.
Saturday Jan 14, 2017 #
8 AM
Orienteering 46:48 [2] 1.67 mi (28:01 / mi) +100m 23:38 / mi
10c shoes: Salomon Speed Cross 3 Black
Practice course. checked out a few extra features to get a good feel for the terrain. Took it easy and went as a group.
11 AM
Orienteering race 1:56:26 [4] ***** 7.25 mi (16:04 / mi) +583m 12:51 / mi
16c shoes: Salomon Speed Cross 3 Black
Gnc classic blue
Syd and Jens had start times an hour before me, so I had lots of time to warm up, stretch, contemplate, etc.
Took off, and I don't k ow of it was excitement, or switching from 1:5 to 1:15, but I totally botched 1, with a 7-8 min error. Stupid. Luckily I was able to pull it together and get thru 2-5 pretty well.
5-6 was the long leg and I took the be time to make a plan,and then executed it poorly. Luckily I think what I ended up doing actually turned out to be a better choice, but it was slow since I had to relocate a few times.
7-9 I was feeling the climb, legs were beat and it was very hilly and unavoidable. Ate my gu and stopped for water at 9.
Perked up on the way to 10, and was able to string together the last 5 pretty well with a nice jog thru open flatter woods. 11-12 was another long leg and I made a plan and executed well, so I'm pretty happy with that. Didn't have much in the tank for the sprint to the finish.
12/29 on my course. Not too shabby, probably could have shaved 10 minutes of errors which would have bumped me maybe 3 spots?
Syd and Jens had start times an hour before me, so I had lots of time to warm up, stretch, contemplate, etc.
Took off, and I don't k ow of it was excitement, or switching from 1:5 to 1:15, but I totally botched 1, with a 7-8 min error. Stupid. Luckily I was able to pull it together and get thru 2-5 pretty well.
5-6 was the long leg and I took the be time to make a plan,and then executed it poorly. Luckily I think what I ended up doing actually turned out to be a better choice, but it was slow since I had to relocate a few times.
7-9 I was feeling the climb, legs were beat and it was very hilly and unavoidable. Ate my gu and stopped for water at 9.
Perked up on the way to 10, and was able to string together the last 5 pretty well with a nice jog thru open flatter woods. 11-12 was another long leg and I made a plan and executed well, so I'm pretty happy with that. Didn't have much in the tank for the sprint to the finish.
12/29 on my course. Not too shabby, probably could have shaved 10 minutes of errors which would have bumped me maybe 3 spots?
Friday Jan 13, 2017 #
12 PM
Orienteering 29:51 [1] ** 0.99 mi (30:16 / mi) +20m 28:29 / mi
4c shoes: Solomon Vario
sprint model course.
2 PM
Orienteering race 20:19 [5] *** 2.1 mi (9:40 / mi)
15c shoes: Solomon Vario
Blue sprint at GNC
Jens showed us the ropes, practice course, scouting how the start and finished work etc. then About 2 hours of waiting around.
Watched Jens go and come back before it was my turn.
Started a bit slow to 1, wanted to make sure I didn't make a dumb error out of the gate. Started turning it on for 2 and kept up a good pace through 9. Mostly straight and fast, not taking the time to peruse the map for route choices. Got in a few thick spots and missed #2 south getting distracted by another control, but overall pretty good.
Twisted my ankle coming out of 8, and had to hobble a beautiful open downhill field through 11, but it faded and I got back to speed for the finish
A lot of fun and a pretty good debut. 6/22 on blue and only 1 minute behind 2nd.
Flags everywhere, people everywhere, it's a totally different experience!
Jens showed us the ropes, practice course, scouting how the start and finished work etc. then About 2 hours of waiting around.
Watched Jens go and come back before it was my turn.
Started a bit slow to 1, wanted to make sure I didn't make a dumb error out of the gate. Started turning it on for 2 and kept up a good pace through 9. Mostly straight and fast, not taking the time to peruse the map for route choices. Got in a few thick spots and missed #2 south getting distracted by another control, but overall pretty good.
Twisted my ankle coming out of 8, and had to hobble a beautiful open downhill field through 11, but it faded and I got back to speed for the finish
A lot of fun and a pretty good debut. 6/22 on blue and only 1 minute behind 2nd.
Flags everywhere, people everywhere, it's a totally different experience!
Wednesday Jan 11, 2017 #
6 PM
Road Running 19:52 [3] 2.01 mi (9:54 / mi) +15m 9:41 / mi
shoes: Nike Fury
Not even to the end of our court and a thunder storm started. debated turning around but we were already wet, so we went for it. sounded like it was getting closer, so we decided we better call it.
7 PM
Exercise bike 15:00 [3] 4.1 mi (16.4 mph)
Cut our run short so hopped on the trainer
Tuesday Jan 10, 2017 #
6 PM
Rock Climbing (Top rope) 45:00 [3]
shoes: La Sportiva Miura
5.9 warm up
5.10- new
5.11-. I had tried and gotten stuck once before. Did it this time first try no falls!
5.11, struggled about half way up
5.10 one fall
Last three were all crimpy, fingers are pretty shot
5.10- new
5.11-. I had tried and gotten stuck once before. Did it this time first try no falls!
5.11, struggled about half way up
5.10 one fall
Last three were all crimpy, fingers are pretty shot
Monday Jan 9, 2017 #
Exercise bike 36:51 [3] 9.3 mi (15.1 mph)
Recovery spin
Sunday Jan 8, 2017 #
Note
I think the distances and elevation measured by my watch are both low. I had my watch on 60 second ping time to conserve battery. I've adjusted the elevation based on strava. I'd expect another 1-2 miles of real distance also, but I left it as is. This would also increase my pace a bit, probably closer to 20 min/mile in day and 25 at night.
Also looks like my watch lost gps at the very end of the night portion, as it doesnt have me finishing in the right spot. (also started it 5 minutes late at the start of the night portion).
Only used 20% of my battery, so clearly i was being over conservative.
Also looks like my watch lost gps at the very end of the night portion, as it doesnt have me finishing in the right spot. (also started it 5 minutes late at the start of the night portion).
Only used 20% of my battery, so clearly i was being over conservative.
Saturday Jan 7, 2017 #
Event: FRIGID
11 AM
Rogaine race 3:23:09 [4] 7.88 mi (25:47 / mi) +2000m 14:25 / mi
19c shoes: Salomon Speed Cross 3 Black
Topo the Mountain, Solo Male
Woke up at 4 am, met up with W4J, and hopped in the car. Made really good time, so we arrived right at 9 and had an hour to prep before getting maps.
Planned a CCW loop, realized Syd had planned the same exact route, so reconsidered. Did the same loop CW, which had the added bonus of hitting 2 of the bonus controls earlier to get them on the map. First bonus was way far away, so ended up rerouting mid route to hit the 3rd bonus earlier than planned to get it on the map also.
It was 6F at the start, and maybe warmed into the high teens by 3 pm. ~2 inches of crunchy snow on the ground. Very chilly out, but i was surprisingly comfortable in my clothing choice: tights + zipoffs, ankle gaiters, smartwool socks, speedcross, light long sleeve, heavy long sleev, rain coat, light gloves, light hat.
Started off well, hiting the high density loop without any issues, just a decent amount of climb. 12, 16 (got D), 15. Around this point i was still with 2 other groups, and 2 BIG dogs started following us. at 13 I made a point to go straight up a hill to lose the dogs and the people. Got B. Also realized my camelback hose had frozen despite trying to keep it clear. Rearranged my pack under my jacket and tucked hand warmers under the hose, to no avail. Guess the next 3 hours were going to be waterless... 10, 14, 11, B, 8. Minor parallel error at 11 was quickly corrected. Nav was otherwise good, speed was good, I was happy.
Moved on to the top part of the course and I was starting to slow down. Hit 6 to get the bonus and went CCW instead of CW. Got D. 4 through me off because the map and clue didnt match, and stupidly i went with the clue instead of the map. 3, 2, pretty dumb parallel error. 1, got A, yuck, but still doing good on time so headed to it after getting 5. This is where I started to really decline. I was super dehydrated and could not think straight from A to 7. I was did everything in my power to stay in contact with the map, which worked, as far as knowing where I was, but I couldnt bring myself to take the more efficient high route and just beelined it. Ultimately a lot more climb, which really drained me. Got pretty confused at one point, but figured it out. I still had plenty of time to go for the last bonus, B, back near where I had started, but i was just drained and dehydrated so i made the decision to call it quits early. If I had had water throughout I think I would have been fine and gone for it.
Finished 5th solo, 8th overall. Probably wouldnt have changed placement to get B, as 3rd was back 20 minutes after me, and I think it would have taken me longer than that.
http://imgur.com/a/afyBV
Woke up at 4 am, met up with W4J, and hopped in the car. Made really good time, so we arrived right at 9 and had an hour to prep before getting maps.
Planned a CCW loop, realized Syd had planned the same exact route, so reconsidered. Did the same loop CW, which had the added bonus of hitting 2 of the bonus controls earlier to get them on the map. First bonus was way far away, so ended up rerouting mid route to hit the 3rd bonus earlier than planned to get it on the map also.
It was 6F at the start, and maybe warmed into the high teens by 3 pm. ~2 inches of crunchy snow on the ground. Very chilly out, but i was surprisingly comfortable in my clothing choice: tights + zipoffs, ankle gaiters, smartwool socks, speedcross, light long sleeve, heavy long sleev, rain coat, light gloves, light hat.
Started off well, hiting the high density loop without any issues, just a decent amount of climb. 12, 16 (got D), 15. Around this point i was still with 2 other groups, and 2 BIG dogs started following us. at 13 I made a point to go straight up a hill to lose the dogs and the people. Got B. Also realized my camelback hose had frozen despite trying to keep it clear. Rearranged my pack under my jacket and tucked hand warmers under the hose, to no avail. Guess the next 3 hours were going to be waterless... 10, 14, 11, B, 8. Minor parallel error at 11 was quickly corrected. Nav was otherwise good, speed was good, I was happy.
Moved on to the top part of the course and I was starting to slow down. Hit 6 to get the bonus and went CCW instead of CW. Got D. 4 through me off because the map and clue didnt match, and stupidly i went with the clue instead of the map. 3, 2, pretty dumb parallel error. 1, got A, yuck, but still doing good on time so headed to it after getting 5. This is where I started to really decline. I was super dehydrated and could not think straight from A to 7. I was did everything in my power to stay in contact with the map, which worked, as far as knowing where I was, but I couldnt bring myself to take the more efficient high route and just beelined it. Ultimately a lot more climb, which really drained me. Got pretty confused at one point, but figured it out. I still had plenty of time to go for the last bonus, B, back near where I had started, but i was just drained and dehydrated so i made the decision to call it quits early. If I had had water throughout I think I would have been fine and gone for it.
Finished 5th solo, 8th overall. Probably wouldnt have changed placement to get B, as 3rd was back 20 minutes after me, and I think it would have taken me longer than that.
http://imgur.com/a/afyBV
5 PM
Rogaine race 3:51:24 [3] 7.46 mi (31:01 / mi) +2200m 16:11 / mi
16c shoes: Solomon Vario
2.5 hour break, pizza, lots of water and electrolytes, and it was back at it again. I wasn't really looking forward to going back out, but once I got out I felt pretty good. Single digit temps, wore a little more clothing and was possibly overdressed. T shirt, light long sleeve, heavy long sleeve, yellow winter jacket, tights, 5.11 pants, compression socks, waterproof socks, varios, light gloves, light hat. Swapped out bladder for 2 soft sided water bottles, that i kept in my coat - much better for sub freezing weather!
this time planned the exact same route as syd, but it made the most sense, so i resolved to just try to make different route choice and not see them.
Still saw them at the first checkpoint # 45, but i jogged a little bit and got ahead of them. Ended up where we thought #44 should be along with several other groups. I looked around a bit before they showed up, and then when they saw i hadnt found it they continued one way, and I went the other with a few other groups. I found it first and was on my way, now definitely ahead of them. (99% sure it was in the wrong reentrant, a smaller unmapped one).
Continued around the loop without much navigational issues, but it was all down a valley, up the other side, so i was feeling it. Got dark around 40. I also saw 2 headlights about half a ridge behind on every leg, and figured it was probably syd and W4J. 34-38 I got a little confused and decided to take a brief break. Lo and behold Syd and W4J showed up a few minutes later, and we decided to finish out the course together. This was a big mental boost for me, and I felt a lot better from here on out. The N points were all stay high, so it was easier physically. Had an hour and a half at the last decision point, whether to get 35, so we went for it and it wasnt as bad as it looked. Still had plenty of time approaching the last point, #46, but we let our attention lapse and ended up getting confused about where we were. Syd wanted one way, i wanted the other but defaulted to her. spent too long wandering back and forth, to the point where time was getting short. Decided to go back the way I had suggested, but mostly back to the finish skipping hte last point. Turns out I was slightly more rght, but still off. We did happen to pass the last point and luckily saw it and got it with about 13 minutes to get back. Gave it all we had and had about 3 minutes to spare.
3rd solo, 5th overall. Fun races with the added twist of the break in between that provides a physical break, but a bit of mental toughness to get back out there. Would choose a hotel over the onsite cabin in the future, and probably go down the night before as it was a LONG day.
this time planned the exact same route as syd, but it made the most sense, so i resolved to just try to make different route choice and not see them.
Still saw them at the first checkpoint # 45, but i jogged a little bit and got ahead of them. Ended up where we thought #44 should be along with several other groups. I looked around a bit before they showed up, and then when they saw i hadnt found it they continued one way, and I went the other with a few other groups. I found it first and was on my way, now definitely ahead of them. (99% sure it was in the wrong reentrant, a smaller unmapped one).
Continued around the loop without much navigational issues, but it was all down a valley, up the other side, so i was feeling it. Got dark around 40. I also saw 2 headlights about half a ridge behind on every leg, and figured it was probably syd and W4J. 34-38 I got a little confused and decided to take a brief break. Lo and behold Syd and W4J showed up a few minutes later, and we decided to finish out the course together. This was a big mental boost for me, and I felt a lot better from here on out. The N points were all stay high, so it was easier physically. Had an hour and a half at the last decision point, whether to get 35, so we went for it and it wasnt as bad as it looked. Still had plenty of time approaching the last point, #46, but we let our attention lapse and ended up getting confused about where we were. Syd wanted one way, i wanted the other but defaulted to her. spent too long wandering back and forth, to the point where time was getting short. Decided to go back the way I had suggested, but mostly back to the finish skipping hte last point. Turns out I was slightly more rght, but still off. We did happen to pass the last point and luckily saw it and got it with about 13 minutes to get back. Gave it all we had and had about 3 minutes to spare.
3rd solo, 5th overall. Fun races with the added twist of the break in between that provides a physical break, but a bit of mental toughness to get back out there. Would choose a hotel over the onsite cabin in the future, and probably go down the night before as it was a LONG day.
Friday Jan 6, 2017 #
Note
Unregistered from NSF Frozen Beaver :|
Thursday Jan 5, 2017 #
7 AM
Exercise bike 32:25 [3] 8.45 mi (15.6 mph)
Easy spin
5 PM
Rock Climbing 45:00 [3]
shoes: La Sportiva Miura
Warmed up on bouldering, put together one new V3, and almost another one I've been working on.
Switched to top rope but didn't have much success
5.10+ halfway
5.11- halfway
5.10-
Switched to top rope but didn't have much success
5.10+ halfway
5.11- halfway
5.10-
Tuesday Jan 3, 2017 #
Exercise bike 51:00 14.0 mi (16.5 mph)
10 min warm up
2 min @ ~20 mph/100 cadence x6 with 4 min recovery in between
9 min cool down
The kinetic app can connect to My suunto HRM which is great... but then I can't upload it to AP, which is not so great.
edit: figured out how to get it onto strava, but i think you can only download from strava if you are a paying member.
2 min @ ~20 mph/100 cadence x6 with 4 min recovery in between
9 min cool down
The kinetic app can connect to My suunto HRM which is great... but then I can't upload it to AP, which is not so great.
edit: figured out how to get it onto strava, but i think you can only download from strava if you are a paying member.
Monday Jan 2, 2017 #
Note
Registered for racoongaine
6 AM
Exercise bike 52:46 [3] 14.0 mi (15.9 mph)