Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: syd

In the 30 days ending Jun 30, 2016:

activity	#	time	miles		km		+m
Orienteering	4	11:12:22	31.19	(21:33)	50.2	(13:24)	185
Run	8	10:49:31	54.71	(11:52)	88.05	(7:23)	502
Bike - Commute	19	7:55:00	104.5	(13.2/h)	168.17	(21.2/h)
Bike - Road	4	7:49:49	131.9	(16.8/h)	212.27	(27.1/h)	29
Bike - Mountain	4	7:45:57	97.7	(12.6/h)	157.23	(20.2/h)	249
Swim	7	4:22:00	8.33	(31:28)	13.4	(19:33)
Kayaking	2	3:10:25	10.22	(3.2/h)	16.45	(5.2/h)
Climbing	4	2:30:00
Total	51	55:35:04	438.54		705.76		964
[1-5]	50	52:50:59

5:57

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Thursday Jun 30, 2016 #

4 PM

Run 2:16:36 [3] 14.01 mi (9:45 / mi) +49m 9:39 / mi
shoes: Nike FS Lite 3

Thought we'd try Huron River Dr. for our long run. Not as nice as expected, lots of cars and a very small shoulder. Much better on bike. It was hot in the sun, but nice in the shade. Felt decent until the last 2-3 miles, then I hit a wall and my legs did not want to move.

Wednesday Jun 29, 2016 #

Bike - Commute 25:00 [1] 5.5 mi (13.2 mph)

7 PM

Bike - Road 57:00 [4] 17.79 mi (18.7 mph) +29m
shoes: Cervelo S2

Beautiful evening for a bike ride. Felt like going speedy :)

Tuesday Jun 28, 2016 #

Bike - Commute 25:00 [1] 5.5 mi (13.2 mph)

7 AM

Swim 40:00 [3] 2.0 km (20:00 / km)

100 ez
4 x 50 @ 1:10
5 x 100 @ 2:30
500 (9:14)
2 x 250
100
100 ez

6 PM

Run 2:44:05 [0] 6.4 mi (25:38 / mi) +265m 22:43 / mi

Fun bump around Brighton with Chris, Michelle and W4J. Found a few points that Cooper circled for us.

Monday Jun 27, 2016 #

Bike - Commute 25:00 [1] 5.5 mi (13.2 mph)

7 PM

Run 33:30 [3] 4.0 mi (8:23 / mi) +17m 8:16 / mi
shoes: Nike FS Lite 3

Really didn't want to go to the climbing gym...it would've been sweltering - so BF convinced me to go on a speedy run instead.

Sunday Jun 26, 2016 #

9 AM

Bike - Road 3:27:44 [3] 56.3 mi (16.3 mph)
shoes: Cervelo S2

Headed out Plymouth to Hines Dr. Both very nice roads for biking. Didn't start as early as we were hoping and it got quite hot. Felt pretty good physically, but mentally I just didn't feel like biking. Riding into a headwind almost the entire way back didn't help...

1 PM

Run 15:07 [3] 1.52 mi (9:57 / mi)
shoes: Nike FS Lite 3

Went for a short trot right after we got done biking. Legs felt better than expected.

Saturday Jun 25, 2016 #

10 AM

Kayaking 1:30:25 [3] 5.27 mi (3.5 mph)

Went out to Kent Lake and attempted another multi. I used the USGS again to get us to the correct island. Actually found this one! Water was pretty calm.

2 PM

Bike - Mountain 1:50:23 [2] 14.46 mi (7.9 mph) +123m
shoes: Trek Superfly

Pre-party festivities! Group ride from W4J's to ILRA where Mr. W had set up a bike o course. Had a lovely time finding streamers! It was quite hot, so we weren't overly energetic. Found the first few points in order and then did score o style after that. Took a dip in the water before biking back to W4Js. Awesome ride!! Our AR buds are the best :)

Friday Jun 24, 2016 #

Bike - Commute 25:00 [1] 5.5 mi (13.2 mph)

Thursday Jun 23, 2016 #

Bike - Commute 25:00 [1] 5.5 mi (13.2 mph)

7 AM

Swim 40:00 [3] 2.2 km (18:11 / km)

100 ez
100, 50, 100
1500 (29:38)
250
100 ez

5 PM

Run 49:07 [3] 5.5 mi (8:56 / mi) +61m 8:38 / mi

First speed work I've done in I don't even know how long. Warmed up the first mile and then 4 x 800 m @ ~8:00 min/mi each followed by 800 m recovery. Legs felt good.

Wednesday Jun 22, 2016 #

Bike - Commute 25:00 [1] 5.5 mi (13.2 mph)

7 PM

Climbing 40:00 [3]

Top-roping. Finished a 12- (first ever - woo woo!!) and an 11+ I had trouble with before

Tuesday Jun 21, 2016 #

Bike - Commute 25:00 [1] 5.5 mi (13.2 mph)

5 PM

Bike - Mountain 1:19:06 [3] 16.52 mi (12.5 mph) +127m

Took a spin over to Olsen. The trails were so overgrown! Wasn't that much fun running into all the bushes, so we gave up on that and hit up some dirt roads.

Sunday Jun 19, 2016 #

12 AM

Orienteering race 5:57:30 [4] 15.3 mi (23:22 / mi)
shoes: Solomon Speedcross - Green

Our plan was to hit CP102 if we made it to the water stop by midnight, but it was 12:30 when we arrived. We made the decision to skip it and just head N. Tough to skip that many points so early, but it looked like it could be pretty tough and we didn't want to be tight on time at the end where there was a high density of points. I think we made the right choice.

At this point we both started feeling better. We were able to run a majority of the roads/trails from the water near 60 all the way through 69. This was our next decision point. The plan was to continue N and hit 63, 90, 74 if we made it to the water stop before 2:00 am. We arrived at 2:01 am. It was an easy choice to skip those 3 controls. It would add a significant amount of distance and we were warned that 2/3 were in thick areas, no thanks! So we headed off to 82.

Hit 82 right on and then couldn't find the trail we wanted to head S to 41....so we decided to just skip it. Still kind of regretting that decision. Bumped into Michelle here again. Based on our post race discussion we were apparently standing on the trail that we couldn't find when we saw her...

Kept moving S and picked up 34/33/49. On the way to 65 we planned to stick close to the water on our way N, but we somehow ended up way too far E and got in some very thick stuff. After we finally got out of there we hit 65 with no trouble. We were worried about 94, but we took a bearing, paced and hit it right on! Sweet! Now all that was left were the rest of the controls near Silver Lake.

Convinced BF to cross the swamp from 76 to 54. I was able to stay on top of the marsh, only fell through once, which made the crossing pretty easy. BF kept sinking in, but at least we didn't lose any shoes! Found 54 easily, but then were quite confused by the spur S. Walked in circles for a couple minutes before we figured out what had happened. After that everything went smoothly. It started getting light, which always provides a boost. Had time to grab one extra 30 that wasn't in our original plan and then booked it back to the finish.

Placed 4th overall, 1st team. Very happy with the nav. We only had a few problems and were able to correct pretty quickly. I set a watch timer to go off every hour to remind us to eat and it worked great. Probably the best we've ever done fueling during a race. Awesome course! We had a blast!

C • you should try being twice as heavy as you 2

Saturday Jun 18, 2016 #

Event: Nitrogaine II

10 PM

Orienteering race 2:00:00 [4] 6.29 mi (19:05 / mi)
shoes: Solomon Speedcross - Green

Nitrogaine II

Raced with BF (Team Topo the Mountain). Maps were handed out at 8 pm and we had 2 hours to plan our route. Decided to skip the entire NE section since it was relatively low point density with a long trek on either end. Planned a roughly CW route hitting the rest of the controls with a couple decision points based on how quickly we were moving.

Started off feeling a little rough. My knee was bothering me and my stomach felt off. BF was also struggling with the heat. Despite that, we were able to keep moving at a steady pace and the first section (31-60) went really well navigationally. Even found $5 at CP96 :) Our only significant error was on 68. Took a bearing from the swamp S of the CP, but we didn't realize we had walked too far past the water (swamps always look so distinct on the map!). Beat through some pretty thick stuff before we realized we were off, but corrected quickly and just tromped W until we saw the clearing. Saw Michelle on all the CPs where we chose an out and back route. She was one of the only people we saw until near the end.

Friday Jun 17, 2016 #

Bike - Commute 25:00 [1] 5.5 mi (13.2 mph)

7 AM

Swim 22:00 [3] 1.2 km (18:20 / km)

100 ez
1000 (19:28)
100 ez

Thursday Jun 16, 2016 #

Bike - Commute 25:00 [1] 5.5 mi (13.2 mph)

7 PM

Bike - Road 58:46 [2] 15.08 mi (15.4 mph)
shoes: Cervelo S2

Easy bike. If we had waited another 10 min we could've avoided the rain...oh well, roads were quite wet anyway. Turned into a nice evening.

Tuesday Jun 14, 2016 #

Bike - Commute 25:00 [1] 5.5 mi (13.2 mph)

7 AM

Swim 40:00 [3] 2.1 km (19:03 / km)

100 ez
2 x 50
2 x 100
2 x 200
500 (9:19)
2 x 200
2 x 100
2 x 50
100 ez

6 PM

Run (Trail) 54:17 [3] 5.3 mi (10:14 / mi)
shoes: Solomon Speedcross - Green

Fun run with Michelle and BF. Blue loop at Brighton.

Monday Jun 13, 2016 #

Bike - Commute 25:00 [1] 5.5 mi (13.2 mph)

Climbing 40:00 [3]

Started with top-roping: 2x 5.10- no problem
Switched to lead: Finished 10-, 10, 10- w/ one take on the 10
Getting a lot more comfortable with leading

Sunday Jun 12, 2016 #

Bike - Mountain 3:30:11 [3] 50.49 mi (14.4 mph)
shoes: Trek Superfly

Great ride with BF and W4J. Mix of paved and dirt with a little singletrack thrown in. Experimented with towing, but still have a few kinks to work out.

Saturday Jun 11, 2016 #

Kayaking 1:40:00 [3] 4.95 mi (3.0 mph)

Kent Lake. There was a multi that was a 9 mile paddle loop, so we thought we'd give it a go. To practice paddle nav, we brought a USGS map. BF would type in the coords, plot it on the map and I'd get us to the correct island. It was a lot of fun...until we couldn't find stage 4. Lost our steam after that and just headed back. Quite the headwind heading back to the boat launch. Couldn't believe the number of people out fishing!

Friday Jun 10, 2016 #

Bike - Commute 25:00 [1] 5.5 mi (13.2 mph)

7 AM

Swim 45:00 [3] 2.2 km (20:27 / km)

100 ez
250
1500 sighting 1x/length (29:48)
250
100 ez

Thursday Jun 9, 2016 #

Bike - Commute 25:00 [1] 5.5 mi (13.2 mph)

7 PM

Bike - Mountain 1:06:17 [3] 16.23 mi (14.7 mph)
shoes: Trek Superfly

Nice evening ride out Warren and back down Joy.

Wednesday Jun 8, 2016 #

Bike - Commute 25:00 [1] 5.5 mi (13.2 mph)

4 PM

Run 1:58:12 [3] 12.13 mi (9:45 / mi) +109m 9:29 / mi
shoes: Nike FS Lite 3

Beautiful weather for a run! Started from work and ran B2B/Bird Hills/Barton/B2B. ~3 mi of trails, rest was paved. Felt good until the last 2 miles or so, then my legs were done.

Bike ride home was pretty slow...

Tuesday Jun 7, 2016 #

Bike - Commute 25:00 [1] 5.5 mi (13.2 mph)

7 AM

Swim 40:00 [3] 2.0 km (20:00 / km)

100 ez
250
8 x 100 @ 2:30 (1:39 - 1:43)
500 (9:47)
250
100 ez

Monday Jun 6, 2016 #

Bike - Commute 25:00 [1] 5.5 mi (13.2 mph)

7 PM

Climbing 30:00 [3]

Top roping: 5.9, 5.10, 5.11 (auto), 5.11, 5.11-

Sunday Jun 5, 2016 #

Event: SMOC Bishop Lake

12 PM

Orienteering race 2:09:03 [3] 6.3 mi (20:29 / mi) +185m 18:46 / mi

SMOC Bishop Lake - Red

Wow, I haven't navigated this poorly in a while. It was tough terrain, so reading the features was tricky. This combined with an inability to take a decent bearing led to a lot of bobbles and mistakes.

Hit 1 no problem. Then a slight blunder on 2. I was farther S than I thought and almost missed the field, but corrected pretty quickly. Pretty happy with 3. I don't think my route was overly efficient, but I didn't have any problem with the long leg. After punching 4, I headed off to 5, but somehow ended up back at 3? They were all pretty close, so it wasn't terrible, but I still have no idea how that happened.

Then 8...oof. I headed E from 7, found the pond I wanted to, and then wandered around for way too long looking for 8. Went way too far S, finally decided I had spent enough time wandering aimlessly so headed N to reattack, and stumbled on 8! Lucky. Final mistake was on 11. I was a smidge too far E so didn't see the depression. Realized I had walked too far, so I turned around to look again and found BF! Followed him to 11.

Definitely one of my worse orienteering days. Oh well. I hadn't been lost in a while, so I think I was due.

4 PM

Orienteering 1:05:49 [3] 3.3 mi (19:57 / mi)

Control pickup. Had no problem with any of the 6 controls I grabbed - guess I just needed a warmup.

Saturday Jun 4, 2016 #

Bike - Road 2:26:19 [3] 42.73 mi (17.5 mph)
shoes: Cervelo S2

Bought a new road bike and it's awesome :) Had no trouble keeping up with BF. Went out N Territorial and back down Huron River Dr. Saw a ton of other bikers along Huron.

C • looks fast 2

Friday Jun 3, 2016 #

Bike - Commute 25:00 [1] 5.5 mi (13.2 mph)

7 PM

Climbing 40:00 [3]

Whew it's been a while! Could tell I hadn't climbed in a couple weeks. Top roping/lead/top roping

Thursday Jun 2, 2016 #

Bike - Commute 25:00 [1] 5.5 mi (13.2 mph)

7 AM

Swim 35:00 [3] 1.7 km (20:35 / km)

100 ez
250
1000 (19:48)
250
100 ez

Wednesday Jun 1, 2016 #

Bike - Commute 25:00 [1] 5.5 mi (13.2 mph)

6 PM

Run 1:18:37 [3] 5.85 mi (13:26 / mi)

Great hill workout with Michelle and W4J. Speed hiked Teahan/jogged down x3.

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