Training Log Archive: GswedeIn the 25 days ending Jun 1, 2020:
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| Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | ||||||||||||||||||||||||||||||||||||||||
Monday Jun 1, 2020 #
7 PM
Running 1:00:00 [3] 10.77 km (5:34 / km) +290m 4:55 / km
ahr:156 max:176
Sunday May 31, 2020 #
8 PM
Running 35:01 [3] 6.91 km (5:04 / km) +75m 4:48 / km
ahr:160 max:170
Easy around the lake just testing how the knee feels. Felt really weird at about 12 minutes, but it loosened up after that.
If it feels good tomorrow then we're in the clear.
If it feels good tomorrow then we're in the clear.
Saturday May 30, 2020 #
Note
Knee is feeling much better, but there's still enough discomfort bending it that I don't think running today is a good decision. Really not interested in making an acute injury into a chronic one.
I'll go for a hike later.
I'll go for a hike later.
Circuit Training 24:00
Don't need my knee for core!
Friday May 29, 2020 #
2 PM
Skate ski (Roller) 29:41 [3] 4.7 km (6:19 / km) +54m 5:58 / km
ahr:127 max:153
First time roller skiing! Pretty fun. Except for when I didn't see the 2cm metal lip in front of the bridge and took a spill. Luckily the pole broke and not any part of me. Edit: I apparently did bang my knee pretty good. So no run today to let it heal
It's just as well because I think I was overusing the poles. Need to focus more on form overall
It's just as well because I think I was overusing the poles. Need to focus more on form overall
Thursday May 28, 2020 #
Circuit Training 24:00
Surprising how high my heart rate gets during these kettlebell workouts
Note
So, a bit related to my post the other day about the hinterlands. One thing that has surprised me about Scranton is how many millenials I have met who have decided to move here.
I met a cyclist while I was out on my bike yesterday who moved here from upstate NY. He and his fiancee just bought a house here. At the bike shop I go to, there's a mechanic from Vail who has been living here for a few years with her boyfriend. I've taken a few uber rides (pre-pandemic) with drivers who had left NYC and NJ.
All millennials and all had at least one reason in common: it's just too expensive everywhere else.
There are also many people from here who moved away and then moved back.
Of course, if all the remote workers decide to come out here, its attractive affordability will disappear. But there's certainly plenty of space for newcomers before that happens.
Interesting to observe these larger national trends at local levels.
I met a cyclist while I was out on my bike yesterday who moved here from upstate NY. He and his fiancee just bought a house here. At the bike shop I go to, there's a mechanic from Vail who has been living here for a few years with her boyfriend. I've taken a few uber rides (pre-pandemic) with drivers who had left NYC and NJ.
All millennials and all had at least one reason in common: it's just too expensive everywhere else.
There are also many people from here who moved away and then moved back.
Of course, if all the remote workers decide to come out here, its attractive affordability will disappear. But there's certainly plenty of space for newcomers before that happens.
Interesting to observe these larger national trends at local levels.
8 PM
Running 1:00:00 [3] 10.14 km (5:55 / km) +337m 5:05 / km
ahr:138 max:162
Body is feeling tired from all the new training. Good stuff.
I also just want to put this out there:
I've had a bean-based diet since before it was cool.
I also just want to put this out there:
I've had a bean-based diet since before it was cool.
Wednesday May 27, 2020 #
11 AM
Cycling 50:28 [3] 20.4 km (24.3 kph) +380m
ahr:125 max:154
7 PM
Running 1:10:00 [3] 14.63 km (4:47 / km) +188m 4:30 / km
ahr:146 max:162
Tuesday May 26, 2020 #
8 AM
Circuit Training 24:00
Lowerbody kettlebell
7 PM
Running 1:25:01 [3] 13.82 km (6:09 / km) +454m 5:17 / km
ahr:139 max:176
Monday May 25, 2020 #
11 AM
Cycling 49:19 [3] 20.36 km (24.8 kph) +380m
ahr:118 max:143
Mucho hilly
7 PM
Running 1:20:01 [3] 13.36 km (5:59 / km) +412m 5:11 / km
ahr:154 max:184
Almost stepped on a copperhead this evening.
So I'll be done orienteering on these open rocky maps until October when they start to go back into their dens. I'm fine running on the trails there because I can always look at where I'm putting my feet. But I can't do that when I'm orienteering.
That's fine because I need to give these maps a rest anyway. I'll have forgotten a lot of the details again in the fall.
On another note, are o-socks thick enough to offer some protection against a snake bite? Or are gaiters the way to go?
So I'll be done orienteering on these open rocky maps until October when they start to go back into their dens. I'm fine running on the trails there because I can always look at where I'm putting my feet. But I can't do that when I'm orienteering.
That's fine because I need to give these maps a rest anyway. I'll have forgotten a lot of the details again in the fall.
On another note, are o-socks thick enough to offer some protection against a snake bite? Or are gaiters the way to go?
Sunday May 24, 2020 #
Note
Not feeling too hot today. Headache, fatigue, losing balance, really difficult to focus on work that's due tomorrow.
So I'm not going to run today. It may just be that I overheated in the forest yesterday since the canopy hadn't leafed out. I hope it's that.
And in writing this I can see I'm also struggling to type. yikes
Update 1: feeling a bit better, not 100% yet, after multiple hours of napping and several liters of water. So it looks like we're lucky this time and it was just too much sun while I was exercising. It's funny how I struggle more with heat here in this short warm period without leaves than I do in the summer.
So I'm not going to run today. It may just be that I overheated in the forest yesterday since the canopy hadn't leafed out. I hope it's that.
And in writing this I can see I'm also struggling to type. yikes
Update 1: feeling a bit better, not 100% yet, after multiple hours of napping and several liters of water. So it looks like we're lucky this time and it was just too much sun while I was exercising. It's funny how I struggle more with heat here in this short warm period without leaves than I do in the summer.
Saturday May 23, 2020 #
Circuit Training 48:00
12 PM
Orienteering 1:11:16 *** 8.32 km (8:34 / km) +519m 6:32 / km
ahr:151 max:174 24c
#orientatecontraelcovid
The Spanish O Federation organized a charity event with all the proceeds going to the Spanish Red Cross. So, I signed up. Naturally, I was on a different time schedule, but the plan was for everyone to run on a map near their home starting at 9am. I'd like to organize a similar event in the US, but I'm not sure we could get a meaningful level of participation.
This terrain is quite possibly in my top five for most fun. The leaves came out now, but the visibility was still decent (40-60m). Unfortunately the canopy hasn't leafed out yet. So anytime the sun came out I was baking. The heat made it very difficult to focus on the course.
I also met up with Valters Abolins. He's a Latvian who has been living in State College since September. He's pretty disappointed that everything's been canceled because he was of course hoping to experience the US and the different terrains we have. We maintained the recommended social distance and still went to train together. It is possible to enjoy our sport, just not in the format most of us are used to.
Also, I used o-range to train yesterday and today. It worked extremely well. Never had to wait. It sometimes punched a few meters before I reached the feature.
The Spanish O Federation organized a charity event with all the proceeds going to the Spanish Red Cross. So, I signed up. Naturally, I was on a different time schedule, but the plan was for everyone to run on a map near their home starting at 9am. I'd like to organize a similar event in the US, but I'm not sure we could get a meaningful level of participation.
This terrain is quite possibly in my top five for most fun. The leaves came out now, but the visibility was still decent (40-60m). Unfortunately the canopy hasn't leafed out yet. So anytime the sun came out I was baking. The heat made it very difficult to focus on the course.
I also met up with Valters Abolins. He's a Latvian who has been living in State College since September. He's pretty disappointed that everything's been canceled because he was of course hoping to experience the US and the different terrains we have. We maintained the recommended social distance and still went to train together. It is possible to enjoy our sport, just not in the format most of us are used to.
Also, I used o-range to train yesterday and today. It worked extremely well. Never had to wait. It sometimes punched a few meters before I reached the feature.
Orienteering 22:08 [3] 2.62 km (8:27 / km) +53m 7:41 / km
ahr:136 max:155
Friday May 22, 2020 #
11 AM
Cycling 37:44 [3] 15.24 km (24.2 kph) +266m
ahr:120 max:152
I need to do much more aerobic volume if I'm going to reach my long-term goals. But each time I try to ramp up my running volume, my Achilles starts to act up again. My right hamstring (the one I injured at West Point last year) was very tight for the first 20 minutes. But warmed up after that. Front crank needs some TLC
So, I'm going to start working more with other forms of aerobic exercise, not replacing the running, just complementing it. Biking is a good option, but I also ordered some roller skis since there are some perfect paved bike paths near my home.
Scranton is a really good place for cycling, at least if you want to get fit. There are loads of hills to train on. And because the population has shrunk over the past 70 years, there are a lot of roads with few people. Sad in some ways, but also really pleasant in others. I saw one car on Elmhurst Boulevard.
Since COVID has forced remote work and made some companies reconsider the office approach, I wonder if places like Scranton will benefit. Will there be others like me who work remotely and decide to leave super expensive major cities for the affordable hinterlands? And if that happens, will the hinterlands still be affordable?
So, I'm going to start working more with other forms of aerobic exercise, not replacing the running, just complementing it. Biking is a good option, but I also ordered some roller skis since there are some perfect paved bike paths near my home.
Scranton is a really good place for cycling, at least if you want to get fit. There are loads of hills to train on. And because the population has shrunk over the past 70 years, there are a lot of roads with few people. Sad in some ways, but also really pleasant in others. I saw one car on Elmhurst Boulevard.
Since COVID has forced remote work and made some companies reconsider the office approach, I wonder if places like Scranton will benefit. Will there be others like me who work remotely and decide to leave super expensive major cities for the affordable hinterlands? And if that happens, will the hinterlands still be affordable?
5 PM
Orienteering 1:12:44 [3] *** 7.02 km (10:22 / km) +402m 8:03 / km
ahr:147 max:186 26c
Strömstad, but on a massive hill.
https://photos.app.goo.gl/W3yQ4YfDZT2ZsKw38
Stopped early because I was a tired, broken man at that point. It is important to push yourself hard and past your perceived limits. But I'm not practicing the type of orienteering I want to do when I'm just dragging myself through controls with a severe lack of focus. Tough balance to strike. When are you pushing your limits and when do you need to give it a rest?
The blueberry was only annoyingly high in a few spots. But I referenced Strömstad because I do remember quite a few areas there where the blueberry was almost up to my waist and tough to move through.
https://photos.app.goo.gl/W3yQ4YfDZT2ZsKw38
Stopped early because I was a tired, broken man at that point. It is important to push yourself hard and past your perceived limits. But I'm not practicing the type of orienteering I want to do when I'm just dragging myself through controls with a severe lack of focus. Tough balance to strike. When are you pushing your limits and when do you need to give it a rest?
The blueberry was only annoyingly high in a few spots. But I referenced Strömstad because I do remember quite a few areas there where the blueberry was almost up to my waist and tough to move through.
Running 20:00 [3] 2.86 km (7:00 / km) +287m 4:39 / km
ahr:160 max:173
Thursday May 21, 2020 #
Cycling 25:00 [2] 6.0 km (14.4 kph) +150m
Back from the mechanic
Circuit Training 20:00
8 PM
Running 1:20:00 [3] 13.79 km (5:48 / km) +400m 5:04 / km
ahr:149 max:169
They make a lot of snow in winter to have a full ski season, but I still think it's wild that there's snow on half the slopes of Montage Mountain.
Took the downhill bombtrack extra hard at night. Felt good to open up, a bit freaky to jump off cliffs into the darkness, but it helps when you know the path.
Took the downhill bombtrack extra hard at night. Felt good to open up, a bit freaky to jump off cliffs into the darkness, but it helps when you know the path.
Wednesday May 20, 2020 #
7 PM
Running 1:00:01 [3] 10.43 km (5:45 / km) +297m 5:02 / km
ahr:158 max:179
Tuesday May 19, 2020 #
Circuit Training 24:00
16kg Kettlebell starting to feel light
Lowerbody
Lowerbody
Monday May 18, 2020 #
Note
There is no Greg left. He has been assimilated by his computer-assisted translation tool and will now peruse the internet in search of texts to proofread.
On a positive note, this period means I'll be able to work significantly less in the near future. I believe that is known as a vacation.
On a positive note, this period means I'll be able to work significantly less in the near future. I believe that is known as a vacation.
7 PM
Running 1:00:01 [3] 9.93 km (6:03 / km) +257m 5:21 / km
ahr:154 max:178
Sunday May 17, 2020 #
Note
Unfortunately, it looks like today I will have to skip the long run. I don't think I have ever been this busy with translation before. In no way am I complaining. I've taken on much more work than I normally would just in case things slow down in the future. At least there aren't any important competitions in the immediate future.
7 PM
Running 35:01 [3] 7.15 km (4:54 / km) +88m 4:37 / km
ahr:157 max:182
Saturday May 16, 2020 #
Circuit Training 40:00
Core 2 and lower body
7 PM
Running 1:20:01 [3] 12.83 km (6:14 / km) +479m 5:15 / km
ahr:159 max:182
Friday May 15, 2020 #
7 PM
Running 1:15:02 [3] 11.98 km (6:16 / km) +587m 5:02 / km
ahr:159 max:186
Thursday May 14, 2020 #
4 PM
Circuit Training 24:00
Kettlebell core 1
7 PM
Running 1:10:01 [3] 10.94 km (6:24 / km) +372m 5:28 / km
ahr:154 max:183
Wednesday May 13, 2020 #
3 PM
Orienteering 1:30:04 [3] **** 9.94 km (9:04 / km) +389m 7:35 / km
ahr:144 max:166 20c
Started from the bottom of the valley to get more climb in. Got to see some beautiful waterfalls along the creek, but it was super slow running.
https://photos.app.goo.gl/eergpbyfJJysDWPR8
Mistakes on 4 and 8
Both were in very vague areas and the key was clearly sticking to a bearing, but I got tired, lazy, and wandered off my bearing. In addition, for 8, I let work thoughts drift into my head.
Redoubled my focus for the remaining controls after 8 and was able to execute well.
https://photos.app.goo.gl/eergpbyfJJysDWPR8
Mistakes on 4 and 8
Both were in very vague areas and the key was clearly sticking to a bearing, but I got tired, lazy, and wandered off my bearing. In addition, for 8, I let work thoughts drift into my head.
Redoubled my focus for the remaining controls after 8 and was able to execute well.
Running 12:50 [3] 1.85 km (6:56 / km)
ahr:150 max:163
Tuesday May 12, 2020 #
1 PM
Circuit Training 28:00
Lower body kettlebell
8 PM
Running 30:00 [3] 2.06 km (14:35 / km) +263m 8:53 / km
ahr:157 max:184
Deadline for a large project tomorrow. But Morten's challenged the team to two weeks of climbing. So I decided to see how much I could do in a half-hour in the backyard.
Monday May 11, 2020 #
5 PM
Running 1:00:00 [3] 12.79 km (4:41 / km) +274m 4:14 / km
ahr:151 max:176
Sunday May 10, 2020 #
Note
So, right now, it looks like Northeast PA will continue under a stay-at-home order and only essential travel order until at least June 4.
Assuming that's the case and it's deemed responsible for people to make non-essential trips, I'll be offering courses on five or six maps in the Scranton-Wilkes Barre area starting June 12 (possibly until the end of summer) for your socially distant enjoyment.
Because I'm only one person with few resources, the only option to do this is with GPS punching. I'll provide everything you need to do these courses with O-Range or Usynlig-O.
I hope this will be a nice break for people coming from nearby areas where the summer vegetation gets too unfriendly to orienteer.
Important:
-If, by June 12, travelling these distances is still considered counter-productive in the fight against COVID, then I will not offer any courses.
-Many of these maps are made remotely. As you have probably seen on my log, they're usable but you'll need to adjust from the precision of fieldchecked maps.
-Start playing around with GPS punching now so you can be ready for it. It's a bit different from normal punching. But once you get the hang of it, it is very fun.
-I'll make an AP event when we get more info from the gov't. This post is just for people to be aware of the event.
Assuming that's the case and it's deemed responsible for people to make non-essential trips, I'll be offering courses on five or six maps in the Scranton-Wilkes Barre area starting June 12 (possibly until the end of summer) for your socially distant enjoyment.
Because I'm only one person with few resources, the only option to do this is with GPS punching. I'll provide everything you need to do these courses with O-Range or Usynlig-O.
I hope this will be a nice break for people coming from nearby areas where the summer vegetation gets too unfriendly to orienteer.
Important:
-If, by June 12, travelling these distances is still considered counter-productive in the fight against COVID, then I will not offer any courses.
-Many of these maps are made remotely. As you have probably seen on my log, they're usable but you'll need to adjust from the precision of fieldchecked maps.
-Start playing around with GPS punching now so you can be ready for it. It's a bit different from normal punching. But once you get the hang of it, it is very fun.
-I'll make an AP event when we get more info from the gov't. This post is just for people to be aware of the event.
1 PM
Running 32:02 [3] 3.85 km (8:19 / km) +212m 6:32 / km
ahr:148 max:175
Orienteering 1:12:52 *** 7.94 km (9:10 / km) +210m 8:06 / km
ahr:143 max:172 27c
Man, I really wish I had the new data for this area. It is honestly spectacular terrain and deserves much more than this vague image I'm about to post. Oh well, I love being able to run to a map from my front door.
https://photos.app.goo.gl/vBNyaZtoW86QGQCc9
There were a few guys firing off semi-automatic rounds right on the trail next to 20 as I was running up. That carries a heavy fine. There are heavy fines for just firing off blindly in a state forest. But it really messed with my mental state before started. I waited until they stopped firing to start. Would have just gone back home had they continued. I reported it, but it's also tough for rangers to patrol that stuff.
https://photos.app.goo.gl/vBNyaZtoW86QGQCc9
There were a few guys firing off semi-automatic rounds right on the trail next to 20 as I was running up. That carries a heavy fine. There are heavy fines for just firing off blindly in a state forest. But it really messed with my mental state before started. I waited until they stopped firing to start. Would have just gone back home had they continued. I reported it, but it's also tough for rangers to patrol that stuff.
Running 17:00 [3] 3.1 km (5:29 / km) +22m 5:18 / km
ahr:147 max:164
Saturday May 9, 2020 #
Event: Billygoat 1979 Reenactment
11 AM
Circuit Training 40:00
Core and lower body
7 PM
Running 1:00:01 [3] 12.71 km (4:43 / km) +121m 4:30 / km
ahr:149 max:177
It was windy, cold (-2C), and snowing all day. It was pretty tough to get out the door for this since I had already gotten into a spring mentality. But I put on some warm tights and got out there.
I wore the watch Jarkko-style on one loop and then boring-style on the other. Can anyone tell from the GPS track which style was on which loop?
Almost had an altercation with a not-too-friendly goose. But I decided to take the high road and go off the road to go around it. It didn't even thank me.
I wore the watch Jarkko-style on one loop and then boring-style on the other. Can anyone tell from the GPS track which style was on which loop?
Almost had an altercation with a not-too-friendly goose. But I decided to take the high road and go off the road to go around it. It didn't even thank me.
Friday May 8, 2020 #
9 AM
Running 19:08 [3] 3.58 km (5:20 / km) +47m 5:01 / km
ahr:144 max:166
2.23 miles
5 PM
Orienteering 1:16:00 **** 8.11 km (9:22 / km) +464m 7:17 / km
ahr:147 max:180 34c
Map: https://photos.app.goo.gl/Q7nvyx7R6zMdnr6J6
Cut it at 34 because I was at 56 minutes and I wanted to keep it to 45 minutes. Probably should have cut it earlier, but I wanted to see some new areas.
It doesn't just look like Norway. It's extremely physical like Norway. Even doing this course as a downhill was slow. I was trying to push, but also kept making mistakes. Good thing o-range forced me to get to the actual features. If I didn't have it I would have gotten to similar features nearby and left. Very helpful and worked really well.
I wish I had found these areas before WOC in Norway, but better late than never I suppose.
Cut it at 34 because I was at 56 minutes and I wanted to keep it to 45 minutes. Probably should have cut it earlier, but I wanted to see some new areas.
It doesn't just look like Norway. It's extremely physical like Norway. Even doing this course as a downhill was slow. I was trying to push, but also kept making mistakes. Good thing o-range forced me to get to the actual features. If I didn't have it I would have gotten to similar features nearby and left. Very helpful and worked really well.
I wish I had found these areas before WOC in Norway, but better late than never I suppose.
Running 17:42 [3] 2.18 km (8:06 / km) +151m 6:01 / km
ahr:160 max:173