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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: KFish

In the 7 days ending Apr 7, 2018:

activity # timemileskm+m
  Orienteering2 1:52:17 11.38(9:52) 18.32(6:08) 35341c
  Road Running2 1:47:10 12.2(8:47) 19.64(5:27) 466
  Exercise bike1 50:00 13.0(15.6/h) 20.92(25.1/h)
  Rock Climbing1 45:00
  Total6 5:14:27 36.58 58.88 81941c

» now

Saturday Apr 7, 2018 #

10 AM

Orienteering 1:10:32 [5] *** 7.76 mi (9:05 / mi) +128m 8:39 / mi
24c shoes: Salomon Speedcross 4 - GRAY

Flying Pig Classic - Elk Creek Park
10.2 km, 200 m climb

This park was a former golf course, so it was incredibly fast with generally flat grassy fields and a network of paved cart paths. I pretty much gave it my all, but didn't have the speed to hold my own against the other runners. While the nav was generally pretty easy, I was able to appreciate the route choice challenges the course setter designed, with my favorite being those that required getting from one side of a large water feature to the other. With how muddy the fields were it was also interesting trying to decide between straight on fields and slightly farther on the paved cart path, but the cart paths were also distracting as they were so easy but sometimes definitely not the right choice. After the first few controls I think I got better at only taking them when it actually made sense to take them.

A few small bobbles that normally I would be fine with, but on such a fast course they will certainly show up in the results. One bigger stupid mistake.

5 - hesitated one erosion gully to early
11- headed to a false corner in the field
12 - Big mistake one what should have been pretty easy. Let the light green get in my head and ended up not quite sure where I was on the trail, so I backtracked a bit to make sure I wouldn't pass the control when I got there.
15 - slightly overshot
16- hesitated and checked a flag that wasn't even on the right feature
18 - failed to see there was a trail south of the pond, so I crashed through some thick green and the pond itself

Overall pretty happy with how I did, just not fast enough to keep up. Eric flew by me between 5 and 6, and was able to keep sight of him in the distance through 8 before he was gone.

Friday Apr 6, 2018 #

3 PM

Orienteering 41:45 [4] *** 3.62 mi (11:32 / mi) +225m 9:40 / mi
17c shoes: Salomon Speedcross 4 - GRAY

Flying Pig
Middle Blue
Pyramid Hill Sculpture Park
4.6 km, 200 m climb

Went pretty well for me. Lots of small bobbles on the first 7 or so, but got cleaner and faster as I went and the second half I am really happy with.

1 - took off down the wrong trail right from the start! Realized it pretty quickly and corrected.
2 & 3 & 4 inefficient route choice and some hesitation
6 - went over instead of around which was only marginally farther. Hill training has been paying off
7- Headed to 10, luckily it was right on the way, but may have gone more around the spur than over if I had realized

Kept glancing over my shoulder for Tom, who started 4 min behind me, but I stayed ahead :). Fun, very fast course. Felt more like a long sprint. Hill training has paid off and I was able to keep up a run almost the entire time.

Thursday Apr 5, 2018 #

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

Not overly successful, kept getting scared of falling and twisting my ankle before pig

Tuesday Apr 3, 2018 #

4 PM

Road Running 1:00:34 [3] 6.68 mi (9:04 / mi) +165m 8:25 / mi
shoes: Salomon Speedcross 4 - GRAY

Brought trail shows and planned to run the trail, but it rained all day and would have been a muddy mess. Stuck to the paved loop instead.

Monday Apr 2, 2018 #

Exercise bike 50:00 [3] 13.0 mi (15.6 mph)
shoes: Trainer tire

4x5 min at threshold with 3 min rest in btw

Sunday Apr 1, 2018 #


Registered for West Point A Meet
1 PM

Road Running 9:07 [3] 0.93 mi (9:48 / mi) +114m 7:06 / mi
shoes: Nike Fury 2

Road Running 37:29 intensity: (27:29 @3) + (10:00 @4) 4.59 mi (8:10 / mi) +187m 7:15 / mi
shoes: Nike Fury 2

Speed work.




Goal was <6:30 pace for the 400s and less than 7:00 pace for the 800s.

Half distance recovery in between each, and a jog home

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