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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 7 days ending Sep 5:

activity # timemileskm+mload
  Orienteering3 3:05:33 15.18(12:13) 24.43(7:36) 106866.8
  Running5 2:34:41 18.87(8:12) 30.36(5:06) 39845.5
  Skate ski1 45:45 1.67(27:20) 2.69(16:59)6.6
  Circuit Training1 30:0014.9
  Total8 6:55:59 35.73 57.49 1467133.8

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Saturday Sep 5 #

4 PM

Running 15:00 intensity: (39 @1) + (6:54 @2) + (6:46 @3) + (41 @4) 2.27 km (6:36 / km) +87m 5:33 / km
ahr:136 max:159

Orienteering race 1:15:26 intensity: (10 @2) + (11:54 @3) + (1:03:22 @4) 11.6 km (6:30 / km) +560m 5:14 / km
ahr:162 max:174

COVID Goat. Hiding my route for now so the wily juniors + Peter can't copy my sick route choices.

Goal was no control skip and sub-60, but I forgot how much climb you can accumulate in this park. So sub-60 was out. But my heart rate showed the effort was there. So that's that.

The more I orienteer, the more convinced I am that physical strength in orienteering comes from my hamstrings. They're always the first body part to go. Will have to continue exploring this theory. If anyone has any research on this, I'd appreciate reading it!

Running 6:52 intensity: (6:10 @2) + (42 @3) 0.94 km (7:20 / km)
ahr:130 max:145

Friday Sep 4 #

6 PM

Orienteering 58:35 intensity: (11:33 @1) + (39:08 @2) + (7:54 @3) 7.2 km (8:08 / km) +280m 6:49 / km
ahr:125 max:148

Checking out an old coal mine that I didn't realize was hidden back there. A tiny little area, but really cool, especially the elevated stone road that now had hemlocks growing out of it.

The area with ferns up to my neck was less cool.

Thursday Sep 3 #

7 PM

Running 45:00 intensity: (1:02 @1) + (19:37 @2) + (24:21 @3) 9.17 km (4:54 / km) +115m 4:37 / km
ahr:138 max:155

Wednesday Sep 2 #

Note

Looks like they just released the new data for the rest of NEPA.

Game over, bruh

I've got some work to do in winter hibernation. See everyone in the spring. Later, gators.
5 PM

Running 5:09 intensity: (45 @1) + (4:23 @2) + (1 @3) 0.88 km (5:52 / km)
ahr:122 max:133

Orienteering 51:32 intensity: (24 @1) + (19:46 @2) + (29:55 @3) + (1:27 @4) 5.64 km (9:08 / km) +228m 7:36 / km
ahr:139 max:162

Relaxed pace at Sandy Run. Focusing on clean and smooth. It went well until 11 where I could hardly read the map because of the super low light conditions. That area was really cool--marshy hemlock groves.

Very nice to find places like this that continue to shine a light on my weak points. I prefer that to terrain that is just always fun.

https://photos.app.goo.gl/7egMWnX3oUA3FGSc8

The number 11 was cut off when I printed it. So I was just off the map there. But to give people an idea of just how low the visibility is here: I did not see the road north of 11. I realized I had gone off the map and turned around because of that, not because I saw the road.

The area between 10 and 11 needs a bit of work to clarify what's going on. But a big part is that I couldn't read the map with the extremely low light.

Running 7:40 intensity: (6:59 @2) + (41 @3) 1.34 km (5:44 / km) +42m 4:57 / km
ahr:132 max:140

Tuesday Sep 1 #

Circuit Training 30:00 intensity: (1:00 @2) + (9:00 @3) + (20:00 @4)

Hasfit kettlebell
9 AM

Skate ski 45:45 intensity: (25:45 @1) + (20:00 @2) 2.69 km (16:59 / km)
ahr:98 max:117

Rollerski drills

Starting to feel pretty confident on the death sticks. Will definitely need to keep doing drills for a while, but I'm starting to get that "extension-of-myself" feeling.

Also, I was just thinking about how grateful I am that I got to spend a summer orienteering in Northeast PA. The spiders can get old, but you also get used to them. There really is more than enough in this area alone to keep me occupied for decades.

It's a little overwhelming to imagine exploring other areas.

Monday Aug 31 #

4 PM

Running 45:00 intensity: (44:55 @3) + (5 @5) 9.38 km (4:48 / km) +88m 4:35 / km
ahr:161 max:176

Easy around the lake. 5x20/40 at the end

Sunday Aug 30 #

2 PM

Running 30:00 intensity: (17:42 @3) + (12:18 @4) 6.39 km (4:42 / km) +68m 4:28 / km
ahr:143 max:162

I was originally planning a 20 minute tempo, but my stomach ended that plan. So I decided to jog it back home after that.

This week will be a lower volume week while still maintaining the speed so I can be sure to destroy whatever time AJ and Peter put down out there.

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