Training Log Archive: KFishIn the 31 days ending Jan 31, 2019:
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| Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | |||||||||||||||||||||||||||||||
Wednesday Jan 30, 2019 #
Rock Climbing 45:00 [3]
shoes: La Sportiva Muira
Bouldering
Tuesday Jan 29, 2019 #
Exercise bike 56:00 [3] 13.9 mi (14.9 mph)
shoes: Trainer tire
6 4 min intervals of high power low cadence.
Other 20:00 [3]
Freeletics.
Monday Jan 28, 2019 #
4 PM
Road Running 48:45 [3] 5.08 mi (9:36 / mi) +81m 9:09 / mi
shoes: Sense ProPulse (Salomon)
Another 40+ day before the deep freeze sets in for a few days.
Sunday Jan 27, 2019 #
9 AM
Trail Running 2:16:42 [3] 11.33 mi (12:04 / mi) +212m 11:24 / mi
shoes: Salomon SpeedCross 4 - BLACK
Checking out mountain bike trails at a new park. Some of the nicest trails we’ve found! Tried to plan 12 but we couldn’t find one of the trials so we came up a tad short. It was snowing lightly when we arrived but the sun was out by the we finished and it turned out to be beautiful running weather. Saw 4 fat bikers out and about.
Saturday Jan 26, 2019 #
Other 20:00 [3]
Freeletics
Rock Climbing 45:00 [3]
shoes: La Sportiva Muira
Lots of new routes. Brought josh along and I think he had a good time!
Friday Jan 25, 2019 #
10 AM
Road Running 43:31 [3] 5.08 mi (8:34 / mi) +87m 8:08 / mi
Fresh dusting a snow, blinding sunshine, and a bit of wind. Medium pace for 5 miles. Felt pretty good.
Wednesday Jan 23, 2019 #
Other 30:00 [3]
Freeletics after a brief hiatus. Week 11/12 and I have only skipped 2 workouts, I am pretty impressed with that.
5 PM
Road Running 39:31 [3] 4.0 mi (9:53 / mi) +79m 9:19 / mi
shoes: Salomon SpeedCross 4 - BLACK
EZ and icy
Tuesday Jan 22, 2019 #
4 PM
Road Running 43:58 [3] 5.01 mi (8:47 / mi) +82m 8:21 / mi
shoes: Salomon SpeedCross 4 - BLACK
upped temp portions of run to 3 miles. felt really good at this pace even with a bit of slippery snow to contend with.
Monday Jan 21, 2019 #
Note
These are my first two classic scores over 50, so that is definitely something to be happy about.
Conclusions are that my speed has increased but my route choice and navigation hasn’t improved as much because my time lost in error is still similar.
Still noticeable improvement, and something to focus on before Pig and QOC.
Conclusions are that my speed has increased but my route choice and navigation hasn’t improved as much because my time lost in error is still similar.
Still noticeable improvement, and something to focus on before Pig and QOC.
Sunday Jan 20, 2019 #
10 AM
Orienteering race 1:40:20 [4] **** 8.34 mi (12:02 / mi) +160m 11:21 / mi
21c shoes: Salomon SpeedCross 4 - BLACK
Chattahoochee bend classic day 2 - blue
10.6k, 120m, 21c
Terrain today was flatter and controls were often on small point features. In general running through the woods was easier but required as much or more attention in some cases. Still a lot of fun, but I think the wide variation in terrain yesterday was my favorite.
The first three were mostly a trail run. I did a face plant on the way to 3, and there was at least one witness. 4 was my biggest mistake, a deep pit in a vague area. I came up just short the first time and had to reattack twice. The rest of the race went well, my biggest problems were with focus and hesitation. I hesitated on the way to 6 but was able to spot the rootstock. 8 I may have made the same mistake as 4 if a West Pointer hadn’t been punching. I passed him on the way to 9 when I jumped into a waist deep stream and he hesitated to find a dryer crossing.
I ate a gu on the trail on the way to 11. I wanted to avoid the green, but ended up drifting high and passed it a little, but was able to correct from a nearby flag. 11-15 was largely a trail run, I also drifted high on 12. After crossing the road at 14 I tried to pick up the pace for the home stretch, which I was mostly successful without making mistakes. The leg 20-21 was long and easy, but I didn’t have enough juice to go as fast as I wanted. I still ran down 2 people though.
Overall I am really happy with today. I was under 10 min/straight line k, which might be a first for me in wooded terrain. While I had more mistakes than the last two days, they were generally smaller. This weekend it was apparent that our recent uptick in running training is paying off in my fitness, and my fitness is paying off in my nav. I think I am less stressed and in a better mental place too, so it’s really nice to see improvement. Last year was a very discouraging year for me, but this year is off to a great start!
10.6k, 120m, 21c
Terrain today was flatter and controls were often on small point features. In general running through the woods was easier but required as much or more attention in some cases. Still a lot of fun, but I think the wide variation in terrain yesterday was my favorite.
The first three were mostly a trail run. I did a face plant on the way to 3, and there was at least one witness. 4 was my biggest mistake, a deep pit in a vague area. I came up just short the first time and had to reattack twice. The rest of the race went well, my biggest problems were with focus and hesitation. I hesitated on the way to 6 but was able to spot the rootstock. 8 I may have made the same mistake as 4 if a West Pointer hadn’t been punching. I passed him on the way to 9 when I jumped into a waist deep stream and he hesitated to find a dryer crossing.
I ate a gu on the trail on the way to 11. I wanted to avoid the green, but ended up drifting high and passed it a little, but was able to correct from a nearby flag. 11-15 was largely a trail run, I also drifted high on 12. After crossing the road at 14 I tried to pick up the pace for the home stretch, which I was mostly successful without making mistakes. The leg 20-21 was long and easy, but I didn’t have enough juice to go as fast as I wanted. I still ran down 2 people though.
Overall I am really happy with today. I was under 10 min/straight line k, which might be a first for me in wooded terrain. While I had more mistakes than the last two days, they were generally smaller. This weekend it was apparent that our recent uptick in running training is paying off in my fitness, and my fitness is paying off in my nav. I think I am less stressed and in a better mental place too, so it’s really nice to see improvement. Last year was a very discouraging year for me, but this year is off to a great start!
Saturday Jan 19, 2019 #
10 AM
Orienteering 22:56 [3] *** 1.38 mi (16:37 / mi) +77m 14:10 / mi
10c shoes: Salomon SpeedCross 4 - BLACK
Chattahoochee practice, 1.9k, 10c
Started at 8 since it was closest to the car. Mostly a nice trot, but I did take some time to explore the bare rock and boulders to get a feel for it. Decided I was overdressed even with the rain due to the humidity, so I ditched the arm sleeves.
Started at 8 since it was closest to the car. Mostly a nice trot, but I did take some time to explore the bare rock and boulders to get a feel for it. Decided I was overdressed even with the rain due to the humidity, so I ditched the arm sleeves.
11 AM
Orienteering race 1:50:30 [3] **** 7.93 mi (13:56 / mi) +409m 12:01 / mi
18c shoes: Salomon SpeedCross 4 - BLACK
Chattahoochee classic day 1 - blue
9.7 k, 18c, 250m
This was mostly really fun terrain and covered a lot of different stuff- vegetation, boulders, bare rocks, gullies, cliffs, contours. I was feeling the map and staying focused really well. Ultimately this was one of my better classic days ever, so I am super happy about that. I think improved fitness and mindset both play a role.
The first 7 controls was a test of vegetation. I went more straight on some than I probably should have, fighting through some thorns, but I did a good job holding my line and reading the underlying contours. 3 and 4 would have been easy and faster to go around the green. 5 I took the trail around, which was probably unnecessary as it was white woods, but the ride was beautiful.
First mistake was on 7. I climbed a big hill unnecessarily, but didn’t realize It
Until I was half way up. Then I had a long way to go through thorny green and ended up drifting high. I was pacing so I knew when I was near the right distance, but spent some time examining reentrants before realizing my mistake and heading downhill. Luckily I saw the control on my way down without having to re-attack.
8 I approached from the trail and kind of lost track of where I was on it, but I looked over and saw a flag on a knoll, which turned out was mine. 9-11 were some welcome short legs! 12 was my longest leg which I broke down well through the first 2/3. I must have lost focus and ended up drifting high. I realized the terrain didn’t make sense and then spotted a flag, which turned out to be 13, so I corrected quickly.
I was pretty beat so I started relying more on bearings and pace counting for the last few, which actually worked pretty well. I was able to check terrain based on how far I had gone. I picked up a huge deer antler on the way to 14 but it got too heavy to carry so I left it at the flag at 15. Didn’t have a lot of energy to push through the last few, but I was still jogging.
Only two smallish mistakes and about 11:30 per straight line k. Super happy overall.
9.7 k, 18c, 250m
This was mostly really fun terrain and covered a lot of different stuff- vegetation, boulders, bare rocks, gullies, cliffs, contours. I was feeling the map and staying focused really well. Ultimately this was one of my better classic days ever, so I am super happy about that. I think improved fitness and mindset both play a role.
The first 7 controls was a test of vegetation. I went more straight on some than I probably should have, fighting through some thorns, but I did a good job holding my line and reading the underlying contours. 3 and 4 would have been easy and faster to go around the green. 5 I took the trail around, which was probably unnecessary as it was white woods, but the ride was beautiful.
First mistake was on 7. I climbed a big hill unnecessarily, but didn’t realize It
Until I was half way up. Then I had a long way to go through thorny green and ended up drifting high. I was pacing so I knew when I was near the right distance, but spent some time examining reentrants before realizing my mistake and heading downhill. Luckily I saw the control on my way down without having to re-attack.
8 I approached from the trail and kind of lost track of where I was on it, but I looked over and saw a flag on a knoll, which turned out was mine. 9-11 were some welcome short legs! 12 was my longest leg which I broke down well through the first 2/3. I must have lost focus and ended up drifting high. I realized the terrain didn’t make sense and then spotted a flag, which turned out to be 13, so I corrected quickly.
I was pretty beat so I started relying more on bearings and pace counting for the last few, which actually worked pretty well. I was able to check terrain based on how far I had gone. I picked up a huge deer antler on the way to 14 but it got too heavy to carry so I left it at the flag at 15. Didn’t have a lot of energy to push through the last few, but I was still jogging.
Only two smallish mistakes and about 11:30 per straight line k. Super happy overall.
Friday Jan 18, 2019 #
Event: Georgia Navigator Cup 2019
12 PM
Orienteering 7:11 [3] *** 0.72 mi (9:58 / mi) +17m 9:18 / mi
5c shoes: Salomon SpeedCross 4 - BLACK
McIntosh Practice course
Did this at a good pace to warm up my legs. I remembered much of it from our previous sprint here 2 years ago.
Did this at a good pace to warm up my legs. I remembered much of it from our previous sprint here 2 years ago.
2 PM
Orienteering race 48:54 [4] **** 4.25 mi (11:30 / mi) +151m 10:22 / mi
16c shoes: Salomon SpeedCross 4 - BLACK
McIntosh blue middle, 16c, 4.9 km, 125m
Started with MIclimber but we headed separate ways immediately. My 2019 goal is to get my confidence back and to Deserve that confidence. I’m starting in a good mental state - I’ve been training well, I feel good, and house stress is off the table.
I started off probably moving more at sprint speed than middle speed, but I felt good and didn’t mess up the first control! I was reading the map well at speed so I figured I would keep up the pace as long as I could. I had a very minor bobble on 5 and then really messed up 8. Eventually I reattacked from the road, and thought I must have been too low. Turns out I was in the right spot the first time and I am not sure how I never saw the flag. Then I miss punched after the reattack, my first MP at an A meet :(. My navigation got sloppier after 8, but I was still moving well and able to correct en route. I had some trouble making sense of 9, but now I believe it is because I wasn’t starting where I thought I was. I had a hard time contouring the last couple controls, but I still found them without trouble, just maybe not the most efficiently.
Overall I am really happy with how I felt physically and even with most of my nav. Even with one big mistake I had a 10 min per straight line km pace which is great. MPing is very disappointing though - I rarely don’t check the code! Hoping to continue to see physical payoffs in the next 2 days.
Started with MIclimber but we headed separate ways immediately. My 2019 goal is to get my confidence back and to Deserve that confidence. I’m starting in a good mental state - I’ve been training well, I feel good, and house stress is off the table.
I started off probably moving more at sprint speed than middle speed, but I felt good and didn’t mess up the first control! I was reading the map well at speed so I figured I would keep up the pace as long as I could. I had a very minor bobble on 5 and then really messed up 8. Eventually I reattacked from the road, and thought I must have been too low. Turns out I was in the right spot the first time and I am not sure how I never saw the flag. Then I miss punched after the reattack, my first MP at an A meet :(. My navigation got sloppier after 8, but I was still moving well and able to correct en route. I had some trouble making sense of 9, but now I believe it is because I wasn’t starting where I thought I was. I had a hard time contouring the last couple controls, but I still found them without trouble, just maybe not the most efficiently.
Overall I am really happy with how I felt physically and even with most of my nav. Even with one big mistake I had a 10 min per straight line km pace which is great. MPing is very disappointing though - I rarely don’t check the code! Hoping to continue to see physical payoffs in the next 2 days.
Tuesday Jan 15, 2019 #
5 PM
Road Running 36:29 [3] 4.06 mi (8:59 / mi) +59m 8:35 / mi
shoes: Sense ProPulse (Salomon)
cold, dark and alone. Hard not to push the pace a little bit.
Monday Jan 14, 2019 #
Exercise bike 45:00 [3] 11.1 mi (14.8 mph)
shoes: Trainer tire
Easy spin
Sunday Jan 13, 2019 #
Other 20:00 [3]
Freeletics
Saturday Jan 12, 2019 #
11 AM
Road Running 1:07:22 [4] 8.01 mi (8:25 / mi) +1m 8:24 / mi
shoes: Sense ProPulse (Salomon)
Its dangerous to run without syd, im bad at sticking to "The Plan" and went a little (read: a lot) too fast for a race week. There was about an inch of loose snow that was a little slippery, but it still felt really good :). Evidently "The Plan" is working.
Thursday Jan 10, 2019 #
Other 30:00 [3]
freeletics
4 PM
Road Running 34:52 [3] 4.06 mi (8:35 / mi) +60m 8:13 / mi
shoes: Sense ProPulse (Salomon)
Tempo run. Felt good even in the snow and possibly coldest weather so far. Our mild winter was nice but i think its over.
Wednesday Jan 9, 2019 #
Rock Climbing 45:00 [3]
shoes: La Sportiva Muira
Got two project 2-4 and a bunch of repeats
Tuesday Jan 8, 2019 #
4 PM
Road Running 42:14 [3] 4.49 mi (9:24 / mi) +112m 8:44 / mi
shoes: Sense ProPulse (Salomon)
Hill repeats. I think we need to find a better hill. Transitioned to the other side for #5 to avoid the second hand smoke plume :'(
Monday Jan 7, 2019 #
Exercise bike 42:00 [3] 10.41 mi (14.9 mph)
shoes: Trainer tire
Getting interested in the Expanse and trainer rides again. Legs felt pretty good.
Sunday Jan 6, 2019 #
Other 20:00 [3]
Freeletics after pizza is not the best choice, even when it is homemade
2 PM
Road Running 52:57 [3] 5.58 mi (9:30 / mi) +89m 9:03 / mi
shoes: Sense ProPulse (Salomon)
Another beautiful day to be outside
Saturday Jan 5, 2019 #
1 PM
Orienteering 2:06:21 [3] *** 8.58 mi (14:44 / mi) +489m 12:31 / mi
18c shoes: Salomon SpeedCross 4 - BLACK
I drew up a plan that would be about a 10 mile trail run with some off trail O intervals. Cut it a little short when we hit 2 hours first.
I should know better for this park... Turned into more of an adventure hike/run than a true trail run or true O training, something more like rogaine training. The trails and woods were extremely muddy and slippery, and the fields were laregly impassable with thorns, with many of the trails extremely overgrown.
We still had a good time and it was a beautiful sunny, 50F day. Reaffirmed by position that this park should never be used for an O meet.
I should know better for this park... Turned into more of an adventure hike/run than a true trail run or true O training, something more like rogaine training. The trails and woods were extremely muddy and slippery, and the fields were laregly impassable with thorns, with many of the trails extremely overgrown.
We still had a good time and it was a beautiful sunny, 50F day. Reaffirmed by position that this park should never be used for an O meet.
Friday Jan 4, 2019 #
Exercise bike 39:00 [3] 9.6 mi (14.8 mph)
shoes: Trainer tire
6x1 min high intensity intervals
Wednesday Jan 2, 2019 #
Exercise bike 41:00 [3] 9.9 mi (14.5 mph)
shoes: Trainer tire
4x2 min intervals
7 PM
Other 30:00 [3]
Freeletics
Tuesday Jan 1, 2019 #
Rock Climbing 45:00 [3]
shoes: La Sportiva Muira
Bouldering, mostly v1-3
Note
Registered for:
Racoongaine
Nain Rouge
Racoongaine
Nain Rouge
3 PM
Road Running 34:23 [3] 4.04 mi (8:31 / mi) +60m 8:08 / mi
shoes: Sense ProPulse (Salomon)
Temp run. grey day but once I got out the door it felt pretty good.