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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: KFish

In the 18 days ending May 17, 2021:

activity # timemileskm+m
  Orienteering4 5:25:54 21.05(15:29) 33.88(9:37) 101359c
  Trail Running4 5:13:09 27.55(11:22) 44.34(7:04) 956
  Road Running7 4:34:33 27.58(9:57) 44.38(6:11) 262
  Mountain Biking4 4:30:16 50.64(11.2/h) 81.5(18.1/h) 478
  Other1 15:00
  Total17 19:58:52 126.82 204.1 270959c
  [1-5]17 19:03:46

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Monday May 17, 2021 #

12 PM

Mountain Biking 1:35:07 intensity: (13 @0) + (20:16 @1) + (50:31 @2) + (22:08 @3) + (1:56 @4) + (3 @5) 19.51 mi (12.3 mph) +183m
ahr:128 max:175 shoes: Trek Superfly 9.6

Met syd a little ways down the trail and did he second part together. Beautiful day to ride and nice to get it done before the masses are clogging the trail

Sunday May 16, 2021 #

2 PM

Road Running 38:44 intensity: (6 @0) + (38 @1) + (45 @2) + (37:15 @3) 4.07 mi (9:31 / mi) +39m 9:15 / mi
ahr:147 max:155 shoes: New Balance 808 v9 - Pair 2

quick trot. close to peaking!

Saturday May 15, 2021 #

8 AM

Trail Running 3:09:18 intensity: (5 @0) + (5 @1) + (1:13 @2) + (27:07 @3) + (2:37:26 @4) + (3:22 @5) 16.08 mi (11:46 / mi) +674m 10:25 / mi
ahr:161 max:180 shoes: SpeedCross 4- Orange and Green

2 loops of the northern half of racoon creek. I like this side of the park better, but it might just be because I havent done it as much. The first loop was with syd, and then she peeled off and the second loop was solo. It was a beautiful day to be out, but something in the blooming season was making it past my allergy meds.

Friday May 14, 2021 #

4 PM

Mountain Biking 1:03:52 intensity: (16 @0) + (6:54 @1) + (31:36 @2) + (21:09 @3) + (3:57 @4) 13.36 mi (12.6 mph) +187m
ahr:133 max:166

Thursday May 13, 2021 #

3 PM

Trail Running 59:00 intensity: (10 @0) + (38 @1) + (5:37 @2) + (29:37 @3) + (22:55 @4) + (3 @5) 5.44 mi (10:51 / mi) +127m 10:07 / mi
ahr:150 max:175 shoes: SpeedCross 4- Orange and Green

Mostly paved with a little blip of trail to get in a nice big hill. Getting nice out again.

Wednesday May 12, 2021 #

4 PM

Road Running 43:05 intensity: (2 @0) + (23 @1) + (9:50 @2) + (31:44 @3) + (1:06 @4) 4.06 mi (10:37 / mi) +50m 10:13 / mi
ahr:138 max:168 shoes: New Balance 808 v9 - Pair 2

Tuesday May 11, 2021 #

4 PM

Road Running 59:56 intensity: (6 @0) + (16 @1) + (6:10 @2) + (19:17 @3) + (34:07 @4) 6.24 mi (9:36 / mi) +63m 9:19 / mi
ahr:153 max:172 shoes: New Balance 808 v9 - Pair 2

Tried to keep it slow to get miles without overdoing it. Cool day, but sun was peaking out

Sunday May 9, 2021 #

Event: QOC Fountainhead West
 
9 AM

Trail Running 10:00 [3] 1.0 mi (10:00 / mi)
shoes: Speedcross 4 - orange and gree

Run to the start
10 AM

Orienteering 1:58:20 intensity: (13:04 @2) + (47:55 @3) + (48:51 @4) + (8:30 @5) *** 7.25 mi (16:19 / mi) +484m 13:31 / mi
ahr:154 max:186 20c shoes: SpeedCross 4- Orange and Green

Today went much much better. Focused on making a plan and executing. Things were going really well until 9, I made a plan and got 95% of the way there, missed the flag just high and couldn’t quite figure out where I was. Eventually I corrected off of 10 and backtracked. That was the only big mistake, but my decision making skills went downhill after that, still executed my plan but I was taking trails when I shouldn’t have been, and vice versa. Got a little confused on the way to 15 but when I paused and considered I was able to figure out what I had done and where I had ended up. Overall pretty happy, especially compared to yesterday.

Red TT - Splits

Red TT & Blue - Splits

Saturday May 8, 2021 #

10 AM

Road Running 11:32 intensity: (13 @0) + (15 @1) + (4:05 @2) + (6:59 @3) 1.21 mi (9:32 / mi) +30m 8:51 / mi
ahr:135 max:154 shoes: SpeedCross 4- Orange and Green

Orienteering 1:09:56 intensity: (13:37 @0) + (15:12 @1) + (34:00 @2) + (7:07 @3) 3.83 mi (18:16 / mi) +63m 17:22 / mi
ahr:115 max:147 shoes: SpeedCross 4- Orange and Green

Well that was embarrassing. No focus, and extremely technical- not a good mix. Called it because I didn’t feel like being out there all day. Got hailed on, that’s a first.
C • That course looked brutal!! 2

Middle Blue - Splits

Friday May 7, 2021 #

Event: US WOC Team Trials
 
3 PM

Road Running 16:13 intensity: (7 @0) + (13 @1) + (3:56 @2) + (8:18 @3) + (3:39 @4) 1.93 mi (8:24 / mi) +13m 8:14 / mi
ahr:144 max:164 shoes: Speedcross 4 - orange and gree

Warm up, tried to set a pace my legs could remember and repeat

Orienteering 25:49 intensity: (10 @1) + (3:36 @2) + (13:53 @3) + (8:10 @4) 2.97 mi (8:42 / mi) +39m 8:21 / mi
ahr:149 max:165 22c shoes: Speedcross 4 - orange and gree

Sprint in the rain. I have not been training for speed at all so I wasn’t sure what my legs would give me today- they actually held up pretty well. Big mistake to two, way overshot. Other that I was pretty clean with just a few poor executions once I got to the circle area. Pretty happy with my result compared to the TT racers. Si air is pretty sweet for sprints.

Sprint Blue - Splits

Wednesday May 5, 2021 #

4 PM

Trail Running 54:51 intensity: (3 @0) + (20 @1) + (4:12 @2) + (28:07 @3) + (22:09 @4) 5.03 mi (10:54 / mi) +156m 9:56 / mi
ahr:152 max:174

Tuesday May 4, 2021 #

4 PM

Road Running 45:03 intensity: (2 @0) + (1:16 @1) + (16:14 @2) + (27:07 @3) + (24 @4) 4.32 mi (10:26 / mi) +46m 10:06 / mi
ahr:137 max:159 shoes: New Balance 808 v9 - Pair 2

ominous, but didnt get rained on. Looked at some route choices.
7 PM

Other 15:00 [3]

strength

Monday May 3, 2021 #

8 AM

Mountain Biking 55:35 intensity: (39:42 @0) + (12:49 @1) + (3:04 @2) 8.48 mi (9.2 mph) +56m
ahr:92 max:123 shoes: Trek Superfly 9.6

Morning bike ride in the rain before packing up. Felt like the old times when syd always wanted to bike in the rain. Biked out to Four Locks, an aptly named little town with 4 locks in the former canal. A cool little bit of history.

Sunday May 2, 2021 #

Event: QOC Patapsco CCBC
 
10 AM

Orienteering 1:51:49 intensity: (24 @2) + (20:39 @3) + (55:03 @4) + (35:43 @5) 7.0 mi (15:58 / mi) +427m 13:26 / mi
ahr:169 max:194 17c shoes: SpeedCross 4- Orange and Green

I’m so out of practice! Forgot to start my watch until halfway to c2. Overall this went pretty well, I had plans and executed them, even if they weren’t always the best plan. 2 big mistakes, the first while eating on the way to 9. Came up way short and took too long to figure out what happened. Once I remembered to pause and think I figured it out and got back on track. Then another mistake on 10, but I was in the circle at a ditch/strewn junction literally 10 feet from the stream stream junction I was supposed to be at and couldn’t see the flag. First relocation took me to the same spot, so had to try again which brought be in from the other direction for a big DOH moment. Refocused and was able to finish out the course well. No energy on the ups but was able to run trails and flats, which is good for a high mileage week. This worked out well, camp 2/3 of the way to the meet, short Sunday day trip for O, camp again Sunday and home Monday. Hope this becomes more regular for QOC and/or DVOA.
C • forgetting to start watch 2

Blue - Splits

Saturday May 1, 2021 #

Event: ROC - Mendon Ponds Park - Solo Series
 
1 PM

Mountain Biking 55:42 intensity: (36:46 @1) + (17:22 @2) + (1:34 @3) 9.29 mi (10.0 mph) +52m
ahr:110 max:153 shoes: Trek Superfly 9.6

Super chill bike ride along the CO canal path while waiting to be able to check into our camp site. Beautiful little trail. There’s actually 2 right next to each other, one gravel and one paved... we had the gravel to ourselves.

Road Running 1:00:00 intensity: (24 @0) + (12 @1) + (3:43 @2) + (55:19 @3) + (22 @4) 5.75 mi (10:26 / mi) +20m 10:19 / mi
ahr:143 max:160 shoes: New Balance 808 v9 - Pair 2

Checking out The CO canal path in the other direction by foot. So many bike packing sites along here, so cool! Campers pretty cool too tho...

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