Training Log Archive: GswedeIn the 37 days ending May 2, 2021:
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Sunday May 2, 2021 #
Running 40:00 7.74 km (5:10 / km) +246m 4:28 / km
ahr:138 max:172
Saturday May 1, 2021 #
Running 15:19 2.76 km (5:33 / km) +30m 5:16 / km
ahr:133 max:146
Orienteering 57:07 **** 6.66 km (8:35 / km) +158m 7:40 / km
ahr:155 max:168 21c
Running 7:14 0.95 km (7:36 / km) +15m 7:04 / km
ahr:128 max:137
Friday Apr 30, 2021 #
Note
https://photos.app.goo.gl/chGni6bzQS6qLZUeA
Running 55:23 * 10.72 km (5:10 / km) +240m 4:39 / km
ahr:142 max:175 30c
Course 2 - https://photos.app.goo.gl/mJysAFBss2xoVfbr7
Another good training idea we got from the team call with Lauri was to do interval workouts on a simple sprint course. You can still do high intensity and turnover, but having your mind go through the process of navigating during that is beneficial in competition.
So I made a quick map of Nay Aug Park and two courses about 2k each. Really enjoyed it. I forgot how much funny a simple little sprint course can be. Also a perfect time to get my head back into sprint scale maps.
It is definitely not a flat park though. The climb took a toll on my legs.
Thursday Apr 29, 2021 #
Note
(rest day)
Wednesday Apr 28, 2021 #
Cycling 19:27 [2] 6.06 km (18.7 kph) +76m
Running 48:29 [3] 8.6 km (5:38 / km) +253m 4:55 / km
Please excuse my weird laughs and commentary. I was excited.
Tuesday Apr 27, 2021 #
Running 50:12 7.88 km (6:22 / km) +329m 5:16 / km
ahr:137 max:152
Orienteering 42:00 4.55 km (9:13 / km) +137m 8:01 / km
ahr:149 max:169
https://photos.app.goo.gl/G6FBLT6E2YA697Dq6
I just forgot what I had done for the finish control because I was too enthralled with the cliffs and rocks.
Now hear me out:
I know I've been here for a year and a half and everything. But I just found out that the cliffs along the northwest side of this ridge are exactly like the CZ WOC terrain. Yes, it's right next to my house. Yes, I've gone through these cliffs once before. But let's not focus on the past.
There are 4 to 10m tall boulders, loads of narrow passages between the cliffs, perhaps too much green in some parts and the ground was too rocky.
I'm not sure I could actually map it remotely with enough accuracy. I might need to resort to the dreaded... fieldwork. The other question is if I map it completely myself, does it hold any training value? Or is the training value in learning how to map this terrain ?
Comments welcome
Running 23:55 3.57 km (6:42 / km) +125m 5:42 / km
ahr:135 max:144
Monday Apr 26, 2021 #
Cycling 1:50:58 36.77 km (19.9 kph) +645m
ahr:112 max:145
Sunday Apr 25, 2021 #
Running 2:00:00 22.75 km (5:16 / km) +568m 4:41 / km
ahr:143 max:166
Cycling 52:14 20.34 km (23.4 kph) +242m
ahr:126 max:157
Also, I almost hit a very mangy, young coyote with a limp. It was a pretty sad scene. Are coyotes particularly active this time of year? I need a coyote expert. Is this a Tarry area of specialization?
Saturday Apr 24, 2021 #
Cycling 48:46 20.26 km (24.9 kph) +251m
ahr:130 max:158
Running 11:13 1.37 km (8:13 / km) +50m 6:57 / km
ahr:129 max:145
Orienteering 47:38 5.46 km (8:43 / km) +302m 6:50 / km
ahr:149 max:171
https://photos.app.goo.gl/iZgwu7TZn4cKxRb79
The leaves will be out in around DC for TT and the visibility will be much lower than it is here at the moment. So night is helpful for getting prepared for that.
It looks like the GPS started having some difficulties at times after 15 because it's clocked me at 30 to 100 kph on the jarring sections.
I did make a mistake on 16, but it wasn't that. I was tired enough at 23 that it didn't make much more sense to keep going. I wanted to practice race pace, not slow running.
I have more comments, but those are in the private notes
: )
I might have been stalked by a pack of curious coyotes. That was both freaky and exciting.
Running 9:07 1.33 km (6:52 / km) +25m 6:17 / km
ahr:130 max:145
Friday Apr 23, 2021 #
Skiking 2:08:38 26.15 km (4:55 / km) +250m 4:42 / km
ahr:138 max:159
Now let's just hope it actually works out.
Thursday Apr 22, 2021 #
Cycling 30:00
ahr:133 max:145
Running 1:15:00 13.98 km (5:22 / km) +316m 4:49 / km
ahr:140 max:179
Again it looks like I'm too loaded down with work to get out to Harriman this weekend. But I'm happy to be putting away savings, and it just snowed here again. So I'll hold off a bit longer on camping.
Wednesday Apr 21, 2021 #
Running 1:15:01 12.79 km (5:52 / km) +297m 5:15 / km
ahr:135 max:151
Cycling 30:00
ahr:127 max:139
Tuesday Apr 20, 2021 #
Cycling 30:00
ahr:125 max:135
Running 1:15:02 14.97 km (5:01 / km) +177m 4:44 / km
ahr:149 max:179
First six on the trail loop, last six next to the lake. Pleased with the paces I was hitting on the lake.
Monday Apr 19, 2021 #
Skiking 1:03:11 13.22 km (4:47 / km) +145m 4:32 / km
ahr:152 max:167
Much, much easier to skike on the rail trail when it's not wet. Still a really good workout though.
Sunday Apr 18, 2021 #
Cycling 30:00
ahr:126 max:138
Running 2:00:02 22.01 km (5:27 / km) +569m 4:50 / km
ahr:143 max:163
A nice confidence boost when the ATVs can't keep up with you on the trails. Getting fitter.
Saturday Apr 17, 2021 #
Running 10:01 1.3 km (7:42 / km) +38m 6:43 / km
ahr:121 max:150
Orienteering 45:58 *** 5.9 km (7:47 / km) +175m 6:47 / km
ahr:152 max:174 22c
Some forest intervals for the soul. Such fun terrain, but also quite difficult to really pick up the pace because of just how rocky the ground is. Lots of downed trees after 19, tough to push and keep track of anything.
I stopped for roughly a minute at each water stop on the clue sheet. Took some time to focus on breathing and then get hyped each time.
I also imagined that I was fighting mid-pack in the WOC relay to really get to overspeed and feel nervous. I was able to suspend disbelief for most of the course, but fell out of focus at times. It was fun to have my friends out there, at least in my mind. I hope I get to see them soon.
Running 4:26 0.66 km (6:42 / km) +21m 5:48 / km
ahr:143 max:163
Friday Apr 16, 2021 #
Cycling 30:03
ahr:128 max:142
Running 30:00 4.65 km (6:27 / km) +199m 5:19 / km
ahr:135 max:150
Orienteering 1:00:21 *** 6.26 km (9:39 / km) +298m 7:47 / km
ahr:133 max:156 16c
I'm surprised I didn't go slower. The first part of this terrain is quite rough. Lots of loose rock, dense blueberry, and mountain laurel. But the last 15 minutes were in super beautiful hemlock forest. Nice to have so much variety.
I'm going to remake the map because the georeferencing is off and I think I know how to get the cliffs more accurately.
I won't be posting these courses on UsynligO or publicly on O-range. There is nowhere good to park and the terrain is just too rough. I like the challenge, but this is far too much for most people.
Running 12:27 2.03 km (6:07 / km) +16m 5:53 / km
ahr:119 max:131
Thursday Apr 15, 2021 #
Note
(rest day)
Wednesday Apr 14, 2021 #
Running 1:10:00 11.45 km (6:07 / km) +293m 5:25 / km
ahr:134 max:173
Tuesday Apr 13, 2021 #
Cycling 30:00
ahr:133 max:142
Also three weeks after would be right before the TT. So hopefully I can push the appointment back or move it up. We'll see, but getting the vaccine is more important.
Running 1:20:00 16.21 km (4:56 / km) +196m 4:39 / km
ahr:146 max:173
First half on the trail loop, second half on asphalt. It feels so nice to push hard without Achilles pain.
Monday Apr 12, 2021 #
Skiking 1:00:31 9.89 km (6:07 / km) +94m 5:50 / km
ahr:139 max:155
On a side note, I am really happy with how much my skate form and balance have improved since I started using these. I feel very confident on them and know when to switch between V1, V2, offset, double poling.
Sunday Apr 11, 2021 #
Cycling 46:37 14.65 km (18.9 kph) +292m
ahr:129 max:169
Running 2:09:35 20.39 km (6:21 / km) +1202m 4:55 / km
ahr:150 max:171
Really nice to have Ben with me for the first half. Cold and rainy for the second half.
So when I get the vaccine and am injected with 5G, do I have to pay for the data plan or is that covered?
Cycling 49:53 15.71 km (18.9 kph) +269m
ahr:130 max:166
Saturday Apr 10, 2021 #
Orienteering 16:39 1.76 km (9:29 / km) +49m 8:19 / km
ahr:133 max:148
Orienteering 42:40 5.14 km (8:18 / km) +170m 7:07 / km
ahr:156 max:172
Running 17:06 2.37 km (7:14 / km) +76m 6:14 / km
ahr:136 max:155
Skiking 30:33 6.22 km (4:55 / km) +49m 4:44 / km
ahr:137 max:158
Friday Apr 9, 2021 #
Cycling 47:19 20.42 km (25.9 kph) +254m
ahr:140 max:167
Skiking 57:08 10.29 km (5:33 / km) +90m 5:19 / km
ahr:126 max:156
Thursday Apr 8, 2021 #
Running 58:52 [3] 11.23 km (5:15 / km) +111m 5:00 / km
Wednesday Apr 7, 2021 #
Running 1:10:01 12.95 km (5:24 / km) +439m 4:37 / km
ahr:146 max:165
Tuesday Apr 6, 2021 #
Note
I think NorAm is on the cusp of a big leap forward in terms of accessibility and growth of the sport thanks to programs like Karttapullautin, O-Range, UsynligO, MapRun, etc.
I think the next step to really set things off would be an app that could host a live GPS view of training sessions or races. What would an app like that need?
Running 1:10:01 14.26 km (4:55 / km) +160m 4:39 / km
ahr:146 max:178
Monday Apr 5, 2021 #
Skiking 1:15:04 [3] 18.48 km (4:04 / km) +221m 3:50 / km
ahr:123 max:155
Sunday Apr 4, 2021 #
Cycling 35:31 11.07 km (18.7 kph) +246m
ahr:112 max:141
Running 41:00 6.44 km (6:22 / km) +284m 5:13 / km
ahr:131 max:159
Orienteering 33:00 *** 3.9 km (8:28 / km) +125m 7:18 / km
ahr:144 max:162
https://photos.app.goo.gl/vo9NkUfyjQaqZXFT8
Decided to try out an exercise we discussed on the team call with Lauri. I first drew my route (in Paint 3D) and then used Quickroute. Quite interesting to see where the two diverge. One immediate takeaway is that I realized when I was going off the line or making turns, but I usually underestimated just how far off I was going. Good stuff to reflect on.
I didn't push the pace at all, but again focused on making efficient micro route choices, which is particularly challenging here since there's so much blueberry hiding rocky ground (with bonus hidden holes in the rocky ground).
It looks like there's logging being done on much of the forest east of here. It may get close to this cool area, but from the markings I saw on a trees, it looks like this area will be spared.
Also interesting: where I started is the entrance to an approx 1.5m-high tunnel that runs under the mountain. You can look through and see daylight on the other end. And as you can see on the map, it looks like there are old railbeds running to the entrance. Perhaps the two entrances were to ensure air flow if there were a collapse? This area is just outside the limits of the coal deposit, so maybe an iron mine? I'd explore it, but yeah, kinda freaked out by an old tunnel through a mountain.
Running 48:00 6.73 km (7:08 / km) +493m 5:13 / km
ahr:148 max:187
Cycling 39:55 10.93 km (16.4 kph) +253m
ahr:126 max:159
Muy hilly y mucho hilly
Saturday Apr 3, 2021 #
Running 8:32 0.88 km (9:42 / km) +38m 7:58 / km
ahr:121 max:183
Orienteering 48:36 6.31 km (7:42 / km) +122m 7:01 / km
ahr:125 max:179
I hadn't been to this map since the new data became available. So I wanted to check it out since I had good memories. Not disappointed at all.
It felt like classic Pocono-style orienteering: healthy amounts of blueberry--but not too much--wide open oak forests with way too much visibility, denser sections of white pine with very little visibility, all topped off with loads of cliffs and some areas of crazy rocky ground. There was just enough of each part to make it a challenge but not a pain.
In general the navigation was far too easy. I was able to see the cliffs and contours from +200m away. But this is the perfect place for an interval session or a night-o.
For anyone who wants to go: you need to take the "trail" from the parking lot to the state forest. There is no trail for the first 150m, only extremely faint yellow blazes. After that there are some ATV trails with faint yellow blazes. You also need to walk through a marsh immediately north of the parking lot. But the terrain is worth the pain of getting to it.
Running 11:13 1.32 km (8:31 / km)
ahr:150 max:176
Skiking 30:00 5.66 km (5:18 / km) +93m 4:54 / km
ahr:117 max:158
Friday Apr 2, 2021 #
Skiking 1:31:36 17.59 km (5:12 / km) +171m 4:58 / km
ahr:127 max:158
The uphills are really demanding for my core and upper body. Good stuff.
Got to see the first porcupine of the season
Thursday Apr 1, 2021 #
Running 49:50 9.64 km (5:10 / km) +134m 4:50 / km
ahr:147 max:197
Wednesday Mar 31, 2021 #
Running 40:00 7.4 km (5:24 / km) +106m 5:03 / km
ahr:156 max:171
Mmmm, recovery weeks are good (with the exception of Monday). Forgot my chest HR strap. So the HR is way off.
Tuesday Mar 30, 2021 #
Cycling 2:42:32 62.37 km (23.0 kph) +797m
ahr:120 max:158
Monday Mar 29, 2021 #
Running 3:34:31 34.79 km (6:10 / km) +545m 5:43 / km
ahr:148 max:166
31k for 31 years + a few extra Ks for good luck.
Slower than I was hoping for, but it was also much rockier and muddier than I expected. There were also a few sections along Choke Creek that were almost completely flooded out by some busy beavers.
Felt strong until two hours, and then the hiatus from long trail runs became apparent. Still, a good day all things considered and managed to snag the FKT.
Got to see lots of good orienteering terrain and lots of horrible orienteering terrain. The most interesting spot was when I went from dense beech forest to spruce-hemlock forest that reminded me more of the Yukon and Sweden than PA. Will investigate.
Sunday Mar 28, 2021 #
Running 50:00 10.07 km (4:58 / km) +233m 4:27 / km
ahr:125 max:170
Saturday Mar 27, 2021 #
Running 10:44 1.61 km (6:41 / km) +22m 6:16 / km
ahr:127 max:139
Orienteering 42:10 **** 5.05 km (8:21 / km) +115m 7:30 / km
ahr:144 max:160
Generally pretty good except for 11. I thought I had run further than I actually had and assumed I had overrun the trails. I hadn't. But once the contours didn't make sense I figured I hadn't run far enough.
Looking forward to coming back here much more in the coming months.
So many good vibes at Brownell
Important to note: I had absolutely no discomfort in my Achilles. This progress is so encouraging. It looks like I kept putting myself back in the hole over the past few years every time I attempted to increase my training load by running.
Running 13:10 1.69 km (7:47 / km) +23m 7:17 / km
ahr:119 max:136