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Training Log Archive: KFish

In the 7 days ending Nov 4, 2019:

activity # timemileskm+m
  Orienteering4 4:17:07 20.75(12:23) 33.39(7:42) 23171c
  Mountain Biking2 1:57:47 19.58(10.0/h) 31.51(16.1/h) 318
  Exercise bike1 1:00:03 14.5(14.5/h) 23.33(23.3/h)
  Rock Climbing1 1:00:00
  Trail Running2 27:00 2.7(10:00) 4.34(6:13)
  Other1 25:00
  Total10 9:06:57 57.53 92.58 54971c
  [1-5]10 9:02:02

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Monday Nov 4, 2019 #

Other 25:00 [3]


Sunday Nov 3, 2019 #

Trail Running 13:00 [3] 1.3 mi (10:00 / mi)
shoes: Salomon Speedcross 4 - Gray2

Warm up, literally, because there were flurries in the air
10 AM

Orienteering 2:08:40 [4] **** 9.02 mi (14:16 / mi) +77m 13:54 / mi
29c shoes: Salomon Speedcross 4 - Gray2

Ontario O Champs - Long
Arkell Hills

I was starting 3 minutes behind BJ and 14 behind Steve, so I expected to seem them both. I saw steve on the way to 3! He followed me down the wrong trail, and then followed be back up to the right one. Minor mistake here figuring out which of the trails i was on, but eventually figured it out - need to make a better plan for long legs, which I always say and rarely do.

I got my first glimpse of BJ on the entrance to 6, while he was heading out. I stayed a pretty constant distance behind him through control 10, not being quite able to make up the several hundred meter distance. Then on the way to 11 i started to struggle, with major hesitation and complete lack of focus. Luckily I noticed and took the time to do something - removed gloves to cool off and ate a gu. Still stumbled my way to 11 and took 1 fall on a slippery rock before slighting overshooting it. Bobbled 12 and 13 both, probably about a minute on each, but nothing major, and then started to perk up.

Things were going pretty well through the middle part of the course, and I caught back up to BJ as I entered 20. 20-22 I found extremely tough, wading through waist high pine bushes to find low rock piles, but I emerged without having completely wiffed any of them. Seeing BJ was good motivation, and I picked up the pace, only to make my worst mistake on 23, which somehow ended up being about 4 minutes, although it didnt feel that long. I got another glimpse of BJ on the way to 24, and this was enough to get me focused and running harder. I passed him on the way to 27 and finished a minute ahead, for a 4 minute margin.

The terrain and course setting and mapping were all fantastic - really glad we made the trip to this meet. I was feeling sluggish and tired compared to some of my blue longs earlier in the year, which I think corresponds to the tapering in running I've done recently. My feet are still bothering me a little in the aftermath of dogman, so I am going to focus on getting them better while still biking, strength etc, before I pick up the running too much.

Saturday Nov 2, 2019 #


Today’s middle put me at my goal of 1000c for the year! Good thing too because after this weekend I don’t see too much O the rest of the year!

Trail Running 14:00 [3] 1.4 mi (10:00 / mi)
shoes: Salomon Speedcross 4 - Gray2

Real warm up necessary because it felt cold out! Winter is coming...
10 AM

Orienteering 56:14 [4] **** 4.09 mi (13:45 / mi) +23m 13:31 / mi
18c shoes: Salomon Speedcross 4 - Gray2

Ontario O champs Middle
Arkell Hills

This was a really fun course on some fantastic terrain- lots of countour detail similar to Michigan with quite the mix of runnable woods and rough open fields. For the majority of the race things went quite well and I was following really well. I lost focus breifly at the end and it resulted in one major blow up of about 7 min running in circles, doh. I think the long will go well if I slow down a tad and just focus on keeping focus.

Orienteering often has firsts due to the variation in course and terrain you can get. Today’s first was first time I sincerely wished I was wearing a cup- took a branch to the crotch and saw stars between 10 and 11... if only I could blame the blow up at 14 on that! Did catch up to steve at 11.

3- hesitated exiting 2 and actually went back cuz I thought I took off in the wrong direction
6- drifted a little and got stuck on a swamp briefly
14- disaster. Missed crossing a trail and then just got super confused in the next trail network after over running. Took too many tries to sort it out.
3 PM

Orienteering 23:10 [5] *** 2.78 mi (8:20 / mi) +13m 8:13 / mi
15c shoes: Salomon Speedcross 4 - Navy

Ontario O Champs - sprint
Guelph Arboretum

Was not quite in a sprint mindset... overshot 2 and then completely wiffed 3. Pulled it together after that and was able to keep up a good (for me) pace. Executed my route choices pretty well, although a few probably weren’t the most efficient. Still got slaughtered by the rest of the M21, 6 minutes to aiden! But I would have done well in M35. Lots of fun in a more wooded sprint venue :).

Friday Nov 1, 2019 #

5 AM

Orienteering 49:03 intensity: (3:40 @1) + (16:33 @2) + (25:46 @3) + (2:55 @4) + (9 @5) 4.86 mi (10:06 / mi) +118m 9:23 / mi
ahr:138 max:176 9c shoes: Trek Superfly 9.6

Setting (by bike) a birthday o course for Syd on a map I’ve been working on close to home. Good night O training!

Mountain Biking 49:00 intensity: (4:40 @0) + (21:01 @1) + (21:43 @2) + (1:36 @3) 4.97 mi (6.1 mph) +118m
ahr:114 max:145 shoes: Trek Superfly 9.6

Following Syd around

Thursday Oct 31, 2019 #

7 PM

Exercise bike 1:00:03 intensity: (13 @0) + (24 @1) + (2:50 @2) + (52:34 @3) + (4:02 @4) 14.5 mi (14.5 mph)
ahr:146 max:158 shoes: Trainer tire

i need to be pretty clean about 1hr/day if i want to meet my 365 hours of exercise this year. For some unknown reason, that seems to be providing me motivation for the time being. i'll take it.

Wednesday Oct 30, 2019 #

Rock Climbing 1:00:00 [3]
shoes: La Sportiva Muira

Pretty good success on v2-v4 before dinner, goal after dinner was 4 v1-3, which I did including 2 new ones. Also added 2 v0

Tuesday Oct 29, 2019 #

4 PM

Mountain Biking 1:08:47 intensity: (2 @0) + (2:23 @1) + (26:52 @2) + (31:25 @3) + (7:59 @4) + (6 @5) 14.61 mi (12.7 mph) +200m
ahr:140 max:175 shoes: Trek Superfly 9.6

probably one of the last nice biking days :(

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