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Training Log Archive: Gswede

In the 7 days ending Sep 15:

activity # timemileskm+mload
  Running6 9:16:46 52.5(10:36) 84.49(6:35) 3832173.0
  Hiking1 1:00:00 3.11(19:19) 5.0(12:00) 3806.0
  Biking1 48:26 7.1(8.8/h) 11.42(14.2/h) 61914.5
  Orienteering1 35:00
  Circuit Training2 25:0018.5
  Total8 12:05:12 62.7 100.91 4831212.1
  [1-5]7 11:30:12

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MoTuWeThFrSaSu

Sunday Sep 15 #

9 AM

Hiking 1:00:00 [1] 5.0 km (12:00 / km) +380m 8:42 / km

Woke up and saw the whole town covered in fog. Then I realized that Tammany would be above the clouds and you would be able to see a river of clouds flowing through the Water Gap.

So I rushed over and hiked up. But I was too late. The sun had already burnt off the clouds. Still a pretty view though.
5 PM

Orienteering 35:00 [0]

Testing out more TSS exercises
6 PM

Running 1:00:00 intensity: (40:00 @3) + (20:00 @4) 11.69 km (5:08 / km) +141m 4:51 / km

15 minute warmup, 20 minute tempo, 25 minute cooldown.

Went off feel for this tempo and I can see that my legs are still pretty heavy from the past week. It was on the slower end. Sign of good training.

Circuit Training 15:00 intensity: (10:00 @4) + (5:00 @5)

Metis and Hekate

Saturday Sep 14 #

3 PM

Biking 25:56 [3] 5.33 km (12.3 kph) +273m

Ian found a way through Glen Park to Minsi. He said we could potentially take our bikes on it. This is a cool idea, because while the Water Gap is only a 20 minute spin away on the bike, it's on some rather sketchy roads.

But it was not very rideable. I had to dismount a lot to get over the rocks. Next time I'll just park my bike next to the baseball field and run it in.

Running 1:22:15 [3] 12.54 km (6:34 / km) +611m 5:16 / km

From the crossroads at Glen Park down to DWG and then up to Minsi. Really feeling the climb in my legs. Good training!

Biking 22:30 [3] 6.1 km (16.3 kph) +346m

Thursday Sep 12 #

Note

Just realized how excited I am for Mocanaqua in fall colors. Man, nature is sweet.
11 AM

Running 45:01 [3] 7.07 km (6:22 / km) +263m 5:22 / km

Went for a recovery run at Pacheco State Park on the way to San Jose. It's really important to do even a light run after a day like yesterday to keep the legs loose. I also like to throw in 5x20/40 to get back into a higher cadence.

Super dry and kinda hot. Reminded me a ton of the foothills around Madrid and Alentejo in Portugal. It also reminded me of the weekly nosebleeds I used to get in Madrid because of the dry air. Bring me back to humidity!

Wednesday Sep 11 #

9 AM

Running 4:15:00 [3] 34.61 km (7:22 / km) +2023m 5:42 / km

Wha bam!

Ran up to Cloud's Rest from Yosemite Valley. I really didn't feel tired until the final 25%. And I think that fatigue was due in part to a bit of dehydration. I drank 5.5 liters of water over the run, but I suppose I might need a bit more when it's this dry and hot.

Really beautiful the whole way up and the view is tough to equal. Seeing into Tenaya Canyon was something special. Seeing all the other peaks made me want to keep the run going. Crossing the valleys and bagging a few more 3000+m peaks. But I wasn't prepared to run for that long. So I returned to the valley whence I came.

Made it up in 2h28 and back down in 1h47.

Two big disappointments of the run:

- How easy the trail was. Not even close to the technical terrain you can encounter in the Northeast. The first (and last) 6k were mostly paved. But I suppose that's what you have to do for a trail that popular.

- How few people understood the meaning of on your left (or right). When I yell on your left 10 seconds out and all 6 of your group move to both sides of the trail, something has gone wrong.

I would have liked to have really gone after a fast time on the downhill but there were too many people. Oh well. Just got to enjoy the spectacular views.

I

Tuesday Sep 10 #

5 PM

Running 40:22 [3] 4.68 km (8:38 / km) +691m 4:58 / km

Running 24:07 [3] 4.61 km (5:14 / km)

Monday Sep 9 #

8 AM

Running 50:01 [3] 9.29 km (5:23 / km) +104m 5:06 / km

Circuit Training 10:00 intensity: (5:00 @4) + (5:00 @5)

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