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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: KFish

In the 7 days ending Mar 24, 2019:

activity # timemileskm+m
  Orienteering3 4:43:47 18.63(15:14) 29.98(9:28) 128667c
  Road Running2 1:00:01 6.32(9:30) 10.17(5:54) 94
  Rock Climbing1 45:00
  Exercise bike1 42:00 10.44(14.9/h) 16.8(24.0/h)
  Total6 7:10:48 35.39 56.95 138067c

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Sunday Mar 24, 2019 #

9 AM

Orienteering race 1:39:45 [3] **** 6.95 mi (14:21 / mi) +469m 11:52 / mi
22c shoes: Salomon Speedcross 4 - Navy

Flying Pig Classic day 2 - Blue
Carters Caves West
9.2k 440m

Similar distance and slightly less climb had me a little worried on tired legs from yesterday. However, it turned out the climb was distributed a little better so that I could keep up a jog on all but the biggest hills. Same focus areas as yesterday, and they worked again. This course was one of my favorites ever - some really cool control locations and I felt it was well planned out - it probably helped that it turned into one of my best runs ever too.

I would call this a clean run - I don't really consider anything a navigation or route choice mistake. AP calculates 3 mistakes 1 min or less each.
7 - no idea
17 - one of the really long legs, it went well, but I did stop for water
22 - Right as I approached 21 I heard my ankle snap on the trail. I think the only thing that got me to 21 was momentum. Then exiting i was pretty much paralyzed with pain and went in 3 different directions before i was able to refocus. Pretty painful, but not the worst twist i've had while orienteering, so hopefully it heals in less than 6 months.

Not only best AP score on a classic, but best EVER. Training regime is definitely paying off thanks to my live-in coach :D.

Saturday Mar 23, 2019 #

10 AM

Orienteering race 2:09:27 [3] *** 8.05 mi (16:05 / mi) +674m 12:46 / mi
27c shoes: Salomon Speedcross 4 - Navy

Flying pig classic day 1 - blue
Carter caves, KY
9.4km 680m

Another really fun (and extremely physical) flying pig classic course. My focus areas for today were pacing myself and having a solid plan for each leg, both of which I did better than normal for me.

This was one of my cleanest classics ever. I had 3 small bobbles and a few inefficient choices, but I’ll take it.

1- not climb efficient
7- not climb efficient (but really cool area!) ~20-30s
12- small bobble on an earlier boulder
13- not climb efficient ~1:30-2
14 is where I started really feeling the hills, only halfway!
15- slight overshoot ~1:00
21- tired of bushwacking hills so I took the longer trail route, probably inefficient
25- slight overshoot, ~1:30

Road Running 12:55 [2] 1.22 mi (10:34 / mi) +15m 10:10 / mi
shoes: Salomon Speedcross 4 - Navy

Warm up

Friday Mar 22, 2019 #

2 PM

Orienteering race 54:35 [3] *** 3.63 mi (15:02 / mi) +143m 13:24 / mi
18c shoes: Salomon Speedcross 4 - Navy

OCIN flying pig 2019
Friday middle at Camp McKee
Blue - 4.8k - 230m climb

Really fun middle blue course! I went out a little fast and started getting pretty winded in climbs by the halfway point. My first bobble was on 6 where I almost got pulled onto the wrong parallel spur but corrected in time. Exiting 7 I got pulled up the hill too early and was lower than I thought. I couldn’t get to map to match and lost 4 ish minutes looking for 8. Turns out I was just off the corner of the map, which explains my difficulty in relocating. I didn’t have a solid plan to 11 and drifted, but when I got to the open field I knew where I was. I picked up the pace for the rest of the race and felt pretty good.

Overall pretty good, only one big error. Still need to work on pacing myself from the start.

Wednesday Mar 20, 2019 #

Exercise bike 42:00 [3] 10.44 mi (14.9 mph)
shoes: Trainer tire

Hopefully the last trainer ride of the year. Warm enough to be out but I owe my bike some maintenance

Tuesday Mar 19, 2019 #

4 PM

Road Running 47:06 [3] 5.1 mi (9:15 / mi) +79m 8:49 / mi
shoes: New Balance 808

6x1min pickups. Not too shabby feeling.

Monday Mar 18, 2019 #

5 PM

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

A few new V1-3 and V2-4. Was feeling pretty good!

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