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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: KFish

In the 7 days ending Jan 13, 2018:

activity # timemileskm+m
  Orienteering4 4:32:51 18.77(14:32) 30.21(9:02) 70762c
  Skiing1 1:35:20 6.04(3.8/h) 9.72(6.1/h) 231
  Exercise bike1 50:09 12.58(15.1/h) 20.25(24.2/h)
  Rock Climbing1 45:00
  Total6 7:43:20 37.39 60.17 93862c
  [1-5]6 7:38:20

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Saturday Jan 13, 2018 #

10 AM

Orienteering 19:27 [3] *** 1.44 mi (13:31 / mi) +59m 11:59 / mi
10c shoes: Salomon Speed Cross 4

Training course at a decent speed. i was really cold sitting around for my start time, so it warmed me up. Pretty convinced 3 was in the wrong gully. Didnt wear tall socks and caught my ankle on a very pointy vine that wasnt that bad of a cut but it bled quite a lot.
12 PM

Orienteering race 1:55:27 [4] ***** 8.26 mi (13:59 / mi) +275m 12:40 / mi
19c shoes: Salomon Speed Cross 4

GNC
Blue
10.5km, 230m, 19c

I was finally able to convince myself to start slow and was amazed at the difference it made. I felt physically great the whole time and kept up the same pace throughout instead of fading like I always do. LET THIS BE A LESSON I REMEMBER.

1 big mistake and several smaller ones, but fairly happy.

9 - drifted right a tad and ended up on the wrong side of some green that masked the flag from me. realized I had overshot and went up the park boundary to follow it to the reentrant and reattack, which went pretty well. Moving slowly as I corrected so it turned into 6 min or so.

14 - not sure about the feature. Paced in from the trail, so I knew the right distance but i was off left. Found another flag and was able to guess its location and reattack

15 - Overshot and reattacked from road.

Friday Jan 12, 2018 #

1 PM

Orienteering race 1:00:18 [4] 4.08 mi (14:47 / mi) +177m 13:01 / mi
14c shoes: Salomon Speed Cross 4

GNC Middle
Blue
5.1 km, 150m, 14 km

Worst run of the weekend. Two big mistakes in a row each cost me about 5 min.

7 - passed richard at 6 and went back and forth with him on the way to 7, but unfortunately he was spot on and I drifted downhill and then overshot. Took me too long to figure out my mistake, and which point he was out of sights.

8 - drifted right again and ended up at the wrong series of ditches on the wrong contour. Had to reattack from the field.

Wednesday Jan 10, 2018 #

Exercise bike 50:09 [3] 12.58 mi (15.1 mph)
shoes: Trainer tire

Monday Jan 8, 2018 #

Rock Climbing 45:00 [3]
shoes: La Sportiva Muira

Got quite a few v2-4

Sunday Jan 7, 2018 #

Event: WPOC SKI-O
 

Note

Officially WPOCers
10 AM

Orienteering 1:17:39 intensity: (5:00 @0) + (1:12:39 @4) * 4.99 mi (15:34 / mi) +196m 13:52 / mi
19c shoes: Rossignol Evo XC Skis

First attempt at ski orienteering. First loop was the long map (4.4 k) and second loop was the short map (1.8 k). Took off in the wrong direction to #1. After that I spent a little bit more time checking the turns and confirming with compass. Its a bit of memory O since the map was around my neck. First loop i kep the punch card in my pocket and struggled to get it in and out every flag. Second loop I put it on a cord around my neck and had a much better time.

I had fun, but I dont think oodles of ski O is in my future.

Skiing (cross country) 1:35:20 [3] 6.04 mi (3.8 mph) +231m
shoes: Rossignol Evo XC Skis

went out to explore the orange loop after both the O loops. Beautiful day in the sun and a lot warmer than it has been! Pretty much hit all the trails between this and ski O.

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