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Training Log Archive: Gswede

In the 7 days ending Feb 9:

activity # timemileskm+mload
  Running5 3:02:59 22.75(8:03) 36.62(5:00) 37174.8
  Ski2 1:12:35 10.45(6:57) 16.82(4:19) 61114.9
  Orienteering1 1:01:52 4.17(14:51) 6.7(9:14) 25122c37.1
  BBA2 40:00 3.73(10:44) 6.0(6:40) 808.0
  Total8 5:57:26 41.1(8:42) 66.14(5:24) 131322c134.8

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MoTuWeThFrSaSu

Saturday Feb 8 #

9 AM

Running 15:00 [3] 2.99 km (5:01 / km) +13m 4:55 / km

Running 16:45 [5] 5.0 km (3:21 / km) +30m 3:15 / km

2nd Shiver by the River

Kept it pretty relaxed for the first 4k. Then pushed for the finish to see what I could do after a few faster Ks.

Running 10:40 [3] 2.2 km (4:51 / km) +19m 4:39 / km

Friday Feb 7 #

5 PM

Running 30:00 [3] 5.21 km (5:46 / km) +88m 5:19 / km

Recovery jog to get ready for tomorrow's Shiver by the River and then a travel day.

Thursday Feb 6 #

8 AM

BBA 20:00 [2] 3.0 km (6:40 / km) +40m 6:15 / km

4 PM

Running 10:00 [3] 1.5 km (6:41 / km) +26m 6:09 / km

Orienteering 1:01:52 [4] *** 6.7 km (9:14 / km) +251m 7:46 / km
22c

I felt it was important to let Mocanaqua grab me by the collar and smack me around for a while before going to Spain. Gets you in the right mindset.

https://photos.app.goo.gl/3mmEdhsSAVtCpyvA9

The first and last thirds were decently runnable, the middle third was super rocky with lots of fallen trees. I could probably run faster in a race, but for some reason my motivation dropped there and it was tough to keep the flow and mentality there.

I took a short break at 15 to restart because I was already at 40 minutes and had only planned for 40 minutes of intense focus. Enjoyed the view of the clouds falling over the ridges in front of me and refocused for the last few controls.

This terrain is seriously so nice, but extremely physical. I honestly think this terrain is just as physical as where I trained in Norway but in different ways.

There's also some scary stuff. Like the trenches around 8. When I jumped over the southern one on the way to 9, I looked down and could see maybe 20-30 meters down with no floor in sight. 1 meter wide trench that's +30 meters deep? Yeah, a little freaky.

The two major errors I had were 11 and 13. 12 was super slow because of the rocky, slick ground, but I would call that a mapping failure on my part, not an error during the course.

11 and 13 were both due to the same failure to stay maintain a connection between the terrain, map, and compass while running through areas of downed trees (11) and thick vegetation (13). It's understandable that this happens in places like that, but that means I need to be conscious of it and prepared for it during the course.

Running 5:34 [3] 0.81 km (6:50 / km) +8m 6:31 / km

Wednesday Feb 5 #

11 AM

Running 35:00 [3] 6.73 km (5:12 / km) +76m 4:56 / km

My stomach was still feeling pretty trash. So I canned the plan for a workout.

Grabbed a simulation and went out for a loop of the lake. These simulations are super useful for ensuring that I'm continuously doing technical training even on easy days.

Ski 34:16 [1] 4.32 km (7:56 / km) +442m 5:15 / km

Montage Mountain is 10 minutes from my house. On Mondays, Tuesdays, and Wednesdays, they have a deal for $30 for a lift ticket, rentals, and a class. I don't need a beginner's class anymore, but I will definitely take $30 for the lift ticket and rentals.

I also realized that I do quite like downhill skiing as a strength workout and a way to change up the routine.

Kswede joined me for this one. Really great to see him out there after his 41-year hiatus from downhill skiing.

There was more skiing but for some reason the second activity won't load.
2 PM

Ski 38:19 [3] 12.49 km (3:04 / km) +170m 2:52 / km

Tuesday Feb 4 #

BBA 20:00 [2] 3.0 km (6:40 / km) +40m 6:15 / km

4 PM

Running 1:00:00 intensity: (30:00 @3) + (30:00 @4) 12.19 km (4:55 / km) +111m 4:42 / km

Failed workout today because of an upset stomach.

Plan was 2x20 minute tempo at a slightly faster pace than the last time, but I had to make a pit stop after 15 minutes into the first and my stomach was hurting the entire 2nd interval. So I called it and am leaving it for tomorrow. No sense in dragging myself through a useless workout.

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