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Training Log Archive: Gswede

In the 7 days ending Jan 26:

activity # timemileskm+mload
  Running6 4:51:39 35.25(8:16) 56.73(5:08) 1485121.9
  Orienteering1 1:43:22 7.52(13:44) 12.11(8:32) 32024c46.0
  Circuit Training1 20:1512.2
  Total8 6:55:16 42.77 68.84 180524c180.0

» now

Sunday Jan 26 #

9 AM

Running 15:00 [3] 2.66 km (5:38 / km) +32m 5:19 / km

Running 46:38 intensity: (30:00 @4) + (16:38 @5) 10.42 km (4:28 / km) +441m 3:42 / km

Chilly Cheeks

I encouraged Matt Lipsey to come because he's very fit and I knew he would be good competition. Ultimately I lost to him by 7 seconds. He started hard and opened a 40 second gap on me, but I saved my energy to drive hard for the final 2.5k and try to catch him. I closed fast, but not fast enough.

Still, I ran 5 minutes faster than last year, which matters more to me than winning this race. The course was about 500m shorter. But half the difference was because I had Matt out there also.

We compensate each other's racing styles. He starts hard and holds on and I start slower and push hard after 60 or 70%.

Really good workouts this weekend.

Running 27:12 [3] 5.38 km (5:04 / km) +131m 4:31 / km

Saturday Jan 25 #


You know you're an orienteering nerd when this image makes your heart skip a beat.

I'm in Lackawanna.

7 AM

Running 5:22 [3] 0.81 km (6:38 / km) +7m 6:22 / km

Running 22:26 [5] 4.76 km (4:43 / km) +252m 3:43 / km

2nd place at the PA snowshoe champs.

Apparently I am now qualified to race at Nationals in Leadville in March. Wow.

Running 10:00 [3] 1.63 km (6:09 / km) +68m 5:05 / km

4 PM

Running 30:00 [3] 5.02 km (5:59 / km) +84m 5:31 / km

Friday Jan 24 #

2 PM

Running 35:00 [3] 6.91 km (5:04 / km) +73m 4:49 / km

Keeping it short for the two days of racing ahead. Snowshoe race tomorrow and Chilly Cheeks on Sunday.

A training camp in Ecuador at 3400m? Well that's an interesting proposition.

Thursday Jan 23 #


Here it is, folks! The entries for the first biennial Aston Mountain course design contest!

We had 5 entries, all of which I think have used the terrain in excellent ways. Several of the candidates provided control descriptions that I have removed because not everyone had them. I will be using them when I go out to train on these courses.

Edit: We just received a late entry to the contest (Entry F). I've allowed it because it only means the entry will receive fewer votes and because, well, why the hell not?

If you'd like to make any comments about the courses, feel free to comment on my log.

You can see the entries here.

And you can vote on them here.

Voting closes on Sunday evening!

11 AM

Running 1:00:00 [3] 12.4 km (4:50 / km) +195m 4:29 / km

Way too much ice on the trails. This is the only way to get a decent aerobic run in. 5x20/40 at the end. Legs are out of habit of sprinting

Wednesday Jan 22 #

4 PM

Orienteering 1:43:22 intensity: (53:22 @3) + (50:00 @4) *** 12.11 km (8:32 / km) +320m 7:32 / km

Dusk-O with GPS Orienteering

I like this training method because I get to do the first few controls with daylight to get my confidence up. And slowly the course gets more and more technically challenging. I'm only using a 250 lumen headlamp for these courses because I want to work in low-viz conditions. For night-o races I can use a stronger lamp.

Each mistake was due to going off my bearing and misjudging the distance. This is in part due to the rocky ground and blueberry distracting me from the map. But that just means I need to have an even more conscious focus on reading the map and checking the compass.

I lost the flow completely at 11. So I took a few minutes to breathe and refocus. That worked pretty well.

Tuesday Jan 21 #


An unfortunate chain of events led to today being an unplanned rest day. Double tomorrow to make up for it.
8 PM

Running 40:01 [3] 6.74 km (5:56 / km) +203m 5:09 / km

Edit: Got it together and went out, because no one ever reached their goals by making excuses.

Tough to get the motivation up for even an easy run alone in the cold, dark night, especially after a long day of work. But I put my clothes on, grabbed my headlamp and the ZMR simulation, and stepped out the door.

Now I feel much better.

Monday Jan 20 #


Just signed up for M-Elite at the Maximus Orienteering Meeting west of Madrid in mid-February. There's currently 78 foreign competitors in the M-E Class, and 1 Spanish competitor. Most Spanish orienteers don't sign up until a week before the event. So there should be about 40 to 50 more people signing up before the actual event.

That's going to be a long start window.

Circuit Training 20:15 [4]


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