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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 7 days ending Sep 20:

activity # timemileskm+mload
  Orienteering3 4:15:49 17.52(14:36) 28.2(9:04) 127673c67.2
  Running5 3:23:47 19.32(10:33) 31.09(6:33) 164075.3
  Circuit Training3 1:22:0044.1
  Hiking1 1:04:51 3.89(16:41) 6.26(10:22) 18513.0
  Total9 10:06:27 40.73 65.55 310073c199.6

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MoTuWeThFrSaSu

Sunday Sep 20 #

6 PM

Running 13:04 intensity: (32 @1) + (4:23 @2) + (4:22 @3) + (3:47 @4) 1.98 km (6:36 / km) +81m 5:28 / km
ahr:136 max:162

Orienteering 49:18 intensity: (2:27 @1) + (27:22 @2) + (19:29 @3) **** 4.28 km (11:31 / km) +167m 9:38 / km
ahr:127 max:148 27c

The Dark Night Returns

Running 19:46 intensity: (45 @1) + (11:18 @2) + (3:17 @3) + (4:00 @4) + (26 @5) 2.95 km (6:42 / km) +150m 5:21 / km
ahr:132 max:168

Saturday Sep 19 #

9 AM

Circuit Training 30:00 intensity: (4:00 @1) + (26:00 @4)

Workout 2
7 PM

Orienteering 1:34:32 intensity: (7:17 @1) + (48:45 @2) + (37:18 @3) + (1:12 @4) **** 11.87 km (7:58 / km) +252m 7:12 / km
ahr:126 max:152 14c

Me gusta la noche, me gustas tĂș

https://photos.app.goo.gl/rDib2HE2ytCDYQ45A

Lots of bear poop in the forest last night. It'll be nice when the juniors come so I can sacrifice them to the bears work together with them to fight off the bears.

Friday Sep 18 #

Note

https://youtu.be/xhqYe4Zrn2c

I did this because I wanted a more visual way to see the maps that I've made. But I thought it could be interesting to anyone who's been following along as a way to see where the maps are, their extent, and their quality.

These are training maps. So they're a combination of the autogenerated and fieldchecked maps I use to train here. The farthest away from Scranton are Harriman (1h40) and the maps north of Williamsport (2h10).

These are not all the maps I've made out here. These are the ones that are currently georeferenced properly and I consider to be excellent terrain for orienteering.

I'd be interested in hearing reflections from anyone.
4 PM

Running 16:54 intensity: (1:21 @1) + (3:00 @2) + (8:41 @3) + (3:52 @4) 1.91 km (8:51 / km) +219m 5:37 / km
ahr:141 max:165

Orienteering 1:02:11 intensity: (13 @1) + (5:13 @2) + (48:25 @3) + (8:20 @4) *** 6.88 km (9:02 / km) +430m 6:53 / km
ahr:146 max:164 20c

Orienteering 17:16 intensity: (4 @1) + (5:48 @2) + (11:24 @3) 1.97 km (8:45 / km) +236m 5:29 / km
ahr:139 max:153

Orienteering 32:32 intensity: (1:42 @1) + (13:59 @2) + (16:37 @3) + (14 @4) *** 3.19 km (10:12 / km) +191m 7:51 / km
ahr:135 max:157 12c

Running 6:53 intensity: (1:49 @1) + (4:40 @2) + (24 @3) 0.98 km (7:04 / km) +19m 6:26 / km
ahr:121 max:139

Thursday Sep 17 #

Circuit Training 22:00 intensity: (3:00 @1) + (19:00 @4)

Workout 1

Note

My legs are feeling like a crushed bag of Doritos, as young Master Riley said once. So today was a day off to ensure success tomorrow at Mocanaqua.

Wednesday Sep 16 #

4 PM

Hiking 1:04:51 [2] 6.26 km (10:22 / km) +185m 9:02 / km
ahr:135 max:177

Going to explore the falls at Ricketts Glen after not being here for years. This place is going to be special dressed in fall colors.

Running 57:09 intensity: (54 @1) + (24:13 @2) + (5:16 @3) + (26:01 @4) + (45 @5) 7.93 km (7:12 / km) +654m 5:06 / km
ahr:146 max:177

Hill repeats on the Old Bulldozer Trail with Aaron.

Two repeats of the whole hill and one repeat of the super steep section, followed by a few strides in the parking lot to keep up the foot speed.

Tough workout with loads of climb, but it was good to have a long period with my HR above 165.

Fall is in full swing above 600 meters. It's coming fast now.

Tuesday Sep 15 #

10 AM

Circuit Training 30:00 intensity: (4:00 @2) + (26:00 @4)

Workout 2
6 PM

Running 1:00:01 intensity: (30 @1) + (7:49 @2) + (21:03 @3) + (28:52 @4) + (1:47 @5) 8.89 km (6:45 / km) +440m 5:25 / km
ahr:153 max:187

Monday Sep 14 #

4 PM

Running 30:00 intensity: (44 @1) + (8:51 @2) + (20:21 @3) + (4 @4) 6.46 km (4:39 / km) +77m 4:23 / km
ahr:141 max:156

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