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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 7 days ending Sep 22:

activity # timemileskm+mload
  Running4 6:35:20 42.77(9:15) 68.83(5:45) 1848134.2
  Orienteering3 2:28:54 9.23 14.85 39330c52.1
  Biking1 41:56 7.55(10.8/h) 12.15(17.4/h) 17712.6
  Circuit Training1 10:009.5
  Total8 9:56:10 59.55 95.83 241730c208.4
  [1-5]8 9:41:45

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Sunday Sep 22 #

4 PM

Orienteering 1:11:00 intensity: (10:00 @1) + (15:00 @3) + (46:00 @4) *** 8.29 km (8:34 / km) +256m 7:25 / km

Intervals on the north end of my Vancampens map. Really fun terrain. For the most part it's quite open and runnable. Only a few parts that have enough blueberry or mountain laurel to become truly unusable.

I stopped at each water stop marker on the control description. Except for 12, because I thought I had to stop at 11.

So, while I was waiting at 7 I saw a huge pile of bear scat. Never seen a pile that large before. Then I turned and saw another. And then I continued to spot more and more piles. Then I saw an area of flattened leaves at the base of a tree. So I guess I popped into someone's bedroom.

When I was entering 11 I saw a little bear, looked like a yearling. I'm not really all that concerned about black bears. But since NJ made it illegal to hunt black bears on public land last year, I'm a little worried about a ballooning population that will lead to lots more uncomfortable human-bear encounters.

Obviously this case is different because I was running through its home. But if there are 15 more around me in a close area, then I'll probably start to get a little nervous.

Saturday Sep 21 #

Circuit Training 10:00 [5]

6 PM

Biking 41:56 [3] 12.15 km (17.4 kph) +177m

Moderate spin on the bike to get the legs moving.

Would any of the juniors be upset if Ian and I had a barbecue with Gata as the main course? We're thinking about what to do over the next few weekends.

Also, I am very excited to see where the conversation goes in the "on a hopeful note" thread.

Friday Sep 20 #

4 PM

Running 3:14:05 [3] 33.03 km (5:53 / km) +1208m 4:58 / km

Highlander training

I've been eyeing up this route for a while now. Really happy there's a way to run to both Tammany and Minsi from my house with only one kinda sketchy road crossing.

Kept the pace pretty slow to start off. Didn't want to die a thousand horrible deaths still 3k from my house. In hindsight I probably could have run a bit faster. I'll do that next time. Goal is sub-3!

Thursday Sep 19 #


5 PM

Running 14:22 [3] 2.86 km (5:01 / km) +24m 4:49 / km

Running 23:58 [5] 6.0 km (4:00 / km) +122m 3:38 / km

Running 17:47 [3] 2.68 km (6:38 / km) +95m 5:38 / km

Wednesday Sep 18 #

4 PM

Orienteering 1:03:29 [3] 6.56 km (9:41 / km) +137m 8:46 / km

Just checking the area out. This area deserves some fast training in the future.

Tuesday Sep 17 #

6 PM

Running 45:07 [3] 8.45 km (5:20 / km) +21m 5:16 / km

Needed a super easy day after yesterday and the past week.

Orienteering 14:25 [0]

More TSS exercises

Monday Sep 16 #

6 PM

Running 1:40:01 [3] 15.81 km (6:20 / km) +379m 5:39 / km

So Godfrey Ridge is sick because for a tiny little stretch of forest, it's actually quite rugged and has tons of trails. What's tough is that it's really easy to get confused about which trail to take. Everytime I'm out there I find a new trail or two.

I took a wrong trail today. That in itself isn't a problem. But when night is falling and you can't see the trail in front of you, it becomes a problem.

I knew where I ended up and I knew how I wanted to get back, but I didn't have enough light. Had to run super slow as I tripped down the trails. Then I had to take a sketchy run down 611 at night. At least it had a big shoulder and I wore my neon yellow shirt.

Definitely time to start bringing the headlamp for evening runs.

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