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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 7 days ending Sep 13, 2020:

activity # timemileskm+mload
  Running6 5:49:55 36.95(9:28) 59.47(5:53) 2750106.3
  Orienteering2 2:26:23 9.18(15:57) 14.78(9:54) 74016c39.1
  Cycling1 1:37:18 22.22(13.7/h) 35.76(22.0/h) 72019.1
  Circuit Training2 50:0025.0
  Total8 10:43:36 68.35 110.0 421016c189.6

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MoTuWeThFrSaSu

Sunday Sep 13, 2020 #

6 PM

Running 12:30 intensity: (1:00 @1) + (6:18 @2) + (5:12 @3) 1.51 km (8:17 / km) +110m 6:04 / km
ahr:135 max:155

Running 46:42 intensity: (23 @1) + (8 @2) + (8:02 @3) + (38:09 @4) 9.06 km (5:09 / km) +551m 3:57 / km
ahr:162 max:174

A small get-together organized by a new and growing trail running club based out of Scranton, Steamtown Mtn. I'm excited that they're doing this because there really are so many trails around here that are super challenging and fun.

I feel like this course is a better test course for orienteering than Tammany is since the hills are rolling and not just a single, super steep slope.

Running 5:00 intensity: (34 @1) + (4:26 @2) 0.52 km (9:34 / km) +19m 8:04 / km
ahr:121 max:130

Saturday Sep 12, 2020 #

10 AM

Circuit Training 25:00 intensity: (5:00 @1) + (20:00 @4)

Workout 1
7 PM

Running 15:43 intensity: (1:18 @1) + (9:23 @2) + (5:02 @3) 2.83 km (5:33 / km) +96m 4:44 / km
ahr:132 max:155

Orienteering 52:26 intensity: (4:55 @1) + (25:59 @2) + (12:53 @3) + (8:39 @4) 4.7 km (11:10 / km) +200m 9:12 / km
ahr:136 max:169 16c

Call of the night

https://photos.app.goo.gl/DyDzDR3p1VJf2iQN6

I'm a big proponent of not using your most powerful headlamp for night training--the goal is to train low visibility, so don't use a 2000 lumen headlamp. But the lamp I have is just not enough. The confidence was too low out there to maintain a steady pace. So I've ordered off for a stronger one, but not too strong ; )

Running 20:00 intensity: (14:22 @2) + (5:38 @3) 3.33 km (6:00 / km) +150m 4:54 / km
ahr:133 max:150

Jog back home. I was feeling pretty happy with the session and hoping that snake season is coming to a close. I then promptly saw a copperhead in the middle of the trail. So, maybe we've still got a few more weeks.

At any rate, it didn't care about me running by it (almost stepping on it) until I stopped to look at it.

I probably almost stepped on dozens of snakes while I was orienteering, but was too focused to notice.

These critters really don't bother you if you don't bother them.

Friday Sep 11, 2020 #

Note

Pretty excited about the map I just made of Stairway Wild Area right next to the eastern corner of NEPA. I've had my eyes on it for a while but the old map I made was pretty useless. The new data makes it look quite fun : )

https://photos.app.goo.gl/qFEjd1FpXdv5dp956
5 PM

Orienteering 1:33:57 intensity: (2:03 @1) + (37:57 @2) + (52:42 @3) + (1:15 @4) 10.08 km (9:19 / km) +540m 7:21 / km
ahr:138 max:158

Really nice area, but sometimes it feels like the Appalachians are trying to hurt me. Very physically challenging out there between the blueberry, the rocky ground, and the climb. The forest reminded me a lot of Pond Mountain and Harriman.

The old bluestone mines down on the lower spur are really interesting and have made a ton of interesting cliffs. KP was able to map these cliffs quite accurately also. There are still neatly stacked piles of bluestone out there if anyone wants to grab some... You just have to carry it out on foot.

Running 40:57 intensity: (44 @1) + (25:42 @2) + (14:31 @3) 5.05 km (8:07 / km) +291m 6:18 / km
ahr:133 max:151

It was getting dark enough that I decided to take the trail back to the road. Stopped by Stairway Lake and got to take in the view over the upper Delaware. Really beautiful.

Thursday Sep 10, 2020 #

7 PM

Running 1:00:01 intensity: (22 @1) + (33:19 @2) + (26:20 @3) 9.95 km (6:02 / km) +378m 5:04 / km
ahr:134 max:154

Legs are pretty heavy after yesterday so I kept it relaxed

Wednesday Sep 9, 2020 #

5 PM

Running 1:29:02 intensity: (21 @1) + (25:41 @2) + (44:56 @3) + (18:04 @4) 16.91 km (5:16 / km) +695m 4:22 / km
ahr:141 max:161

Tuesday Sep 8, 2020 #

6 PM

Running 1:00:00 intensity: (1:09 @1) + (24:21 @2) + (34:29 @3) + (1 @4) 10.3 km (5:49 / km) +459m 4:46 / km
ahr:137 max:156

Circuit Training 25:00 intensity: (5:00 @1) + (20:00 @4)

Workout 2

Monday Sep 7, 2020 #

5 PM

Cycling 1:37:18 intensity: (18:05 @1) + (1:06:47 @2) + (11:35 @3) + (51 @4) 35.76 km (22.1 kph) +720m
ahr:126 max:167

Flat does not exist around here.

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