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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: KFish

In the 7 days ending Apr 20, 2020:

activity # timemileskm+m
  Road Running3 1:41:38 10.6(9:36) 17.05(5:58) 111
  Exercise bike2 1:37:03 23.2(14.3/h) 37.34(23.1/h)
  Other4 1:19:00
  Trail Running2 58:18 5.72(10:12) 9.21(6:20) 234
  Orienteering1 38:35 2.29(16:51) 3.68(10:28) 23514c
  Total9 6:14:34 41.81 67.28 58114c
  [1-5]9 6:12:29

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TuWeThFrSaSuMo

Sunday Apr 19, 2020 #

9 AM

Road Running 13:42 intensity: (8 @0) + (25 @1) + (4:07 @2) + (9:02 @3) 1.41 mi (9:43 / mi)
ahr:136 max:148 shoes: Salomon Speedcross 4 - Gray2

Warm up on paved trail

Orienteering 38:35 intensity: (1:28 @0) + (2:17 @1) + (5:32 @2) + (13:35 @3) + (14:15 @4) + (1:28 @5) 2.29 mi (16:51 / mi) +235m 12:46 / mi
ahr:147 max:183 14c shoes: Salomon Speedcross 4 - Gray2

Once a year we decide to give orienteering here another try. and once a year we say we should never try again. The map and the woods are just not good, so even when I try to plan a course that takes full advantage of white woods it still fails. Its so sad because its a big map so close to us. I might try to remake it and see if I can get the veg any more accurate, but my hopes aren't high. Still felt good to find some circles.

Trail Running 17:23 intensity: (3:54 @2) + (5:40 @3) + (7:12 @4) + (37 @5) 1.35 mi (12:52 / mi) +78m 10:55 / mi
ahr:153 max:177 shoes: Salomon Speedcross 4 - Gray2

Cool down on the trail.
6 PM

Other 24:00 [1]

Yoga focused on hips, felt really good. Home day 14

Saturday Apr 18, 2020 #

6 AM

Road Running 49:39 intensity: (6 @1) + (1:50 @2) + (47:38 @3) + (5 @4) 5.12 mi (9:42 / mi) +59m 9:22 / mi
ahr:147 max:158

Friday Apr 17, 2020 #

Event: 2020 USA Junior Nationals - CANCELED
 
9 AM

Exercise bike 51:34 intensity: (10 @0) + (4:33 @1) + (12:03 @2) + (34:32 @3) + (16 @4) 12.7 mi (14.8 mph)
ahr:136 max:158 shoes: Trainer tire

I highly recommend Chernobyl on HBO

Other 10:00 [3]

Strength

Thursday Apr 16, 2020 #

5 AM

Other 15:00 [1]

yoga
3 PM

Trail Running 5:12 intensity: (19 @0) + (25 @1) + (4:16 @2) + (12 @3) 0.5 mi (10:24 / mi) +23m 9:07 / mi
ahr:125 max:137 shoes: Salomon Speedcross 4 - Gray3

Trail Running 35:43 intensity: (1 @1) + (1:48 @2) + (12:16 @3) + (16:09 @4) + (5:29 @5) 3.87 mi (9:14 / mi) +134m 8:20 / mi
ahr:160 max:186 shoes: Salomon Speedcross 4 - Gray3

Baseline time trial on the flat white loop. Been over a year, but I think this was a more concerted effort than in the past and it showed in the pace. I think with some more tempo work on and off the trail we can get this to below 9 pretty easily and then target something in the 8s. Feels like some of the beat possible training to up the orienteering pace. Trail conditions were pretty ideal today, only 2 slightly wet spots

Wednesday Apr 15, 2020 #

6 AM

Road Running 38:17 intensity: (5 @1) + (1:05 @2) + (16:51 @3) + (17:13 @4) + (3:03 @5) 4.07 mi (9:25 / mi) +53m 9:03 / mi
ahr:157 max:186

Tuesday Apr 14, 2020 #

3 PM

Exercise bike 45:29 intensity: (11:53 @1) + (32:24 @2) + (1:12 @3) 10.5 mi (13.9 mph)
ahr:122 max:145 shoes: Trainer tire

6 PM

Other 30:00 [1]

This yoga felt more like a strength exercise

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