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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 7 days ending Sep 27:

activity # timemileskm+mload
  Orienteering5 5:22:11 20.7(15:34) 33.32(9:40) 169577c96.1
  Running6 4:24:07 29.54(8:56) 47.54(5:33) 117989.7
  Biking1 1:19:20 16.0(12.1/h) 25.75(19.5/h) 42515.6
  Circuit Training2 52:0027.7
  Total11 11:57:38 66.24 106.61 329977c229.1

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Sunday Sep 27 #

6 PM

Running 47:00 intensity: (29 @1) + (7:06 @2) + (38:37 @3) + (48 @4) 7.99 km (5:53 / km) +300m 4:57 / km
ahr:135 max:152

Three small bears today

Orienteering 1:23:04 intensity: (4:02 @1) + (25:27 @2) + (50:47 @3) + (2:48 @4) **** 8.5 km (9:46 / km) +440m 7:46 / km
ahr:132 max:159 18c

First part of the long run on the trails with light, second half at night and orienteering. Legs were fried. It was tough to find any energy to drive through the blueberry.

Saturday Sep 26 #

Circuit Training 23:00 intensity: (3:00 @1) + (20:00 @4)

6 PM

Running 35:00 [3] 6.76 km (5:11 / km) +71m 4:55 / km
ahr:145 max:162

Recovery day around the lake. It's really tough to describe just how beautiful it is to run around there with crisp air in a tunnel of orange, yellow, red, and green.

As soon as I stepped onto the path a furry black head popped up in the woods not 20m from me and then promptly started to run away... In the direction I was running. Why do animals always do that?

The bear crossed the path and then stopped to look back at me. It wasn't a small bear this time by any means. Its front shoulders were about 1.1-1.2m tall. I love having nature this close to the city, hopefully we can find a sustainable way to keep it that way.

Friday Sep 25 #

10 AM

Orienteering 1:06:51 intensity: (27 @1) + (25:29 @2) + (24:33 @3) + (16:21 @4) + (1 @5) **** 7.65 km (8:44 / km) +330m 7:11 / km
ahr:137 max:167 24c

Old coal mines are one of the best terrains imaginable for orienteering. I will fight anyone who says differently.

https://photos.app.goo.gl/zRF33obJ4hkapQDU6

Terrain video: https://photos.app.goo.gl/f7BSmGSEjf2mcCZj9
6 PM

Running 13:28 intensity: (1:14 @1) + (6:00 @2) + (6:14 @3) 1.75 km (7:43 / km) +51m 6:44 / km
ahr:127 max:145

Orienteering 42:31 intensity: (3:03 @2) + (29:17 @3) + (10:11 @4) ***** 4.53 km (9:23 / km) +200m 7:41 / km
ahr:142 max:163 19c

https://photos.app.goo.gl/r7DukC6oaTNGAUQUA

Night-o at Lost Lakes with the juniors. Extremely technically challenging, but I felt really strong except for 14 and 18. Since it was night, I was forced to be much more precise in my navigation, which is exactly what Lost Lakes requires. So I was actually navigating better at night than I have during the day in the past.

I'm looking forward to more night-o this winter. Since I've been back stateside, it's been difficult to find places with parking lots open after dusk. Almost all of my maps here can be used for night orienteering.

Also, I used the GPS Orienteering app in the past to give me some confirmation that I had arrived at the right point, but it wasn't nearly as accurate as UsynligO and O-range. Getting confirmation you're at the right point is even more important at night than during the day. So now with O-range, I'll at least have something to say I'm at or near the right point. And I don't have to pick up anything afterwards : )

Thursday Sep 24 #

2 PM

Orienteering 1:34:25 intensity: (15:11 @1) + (33:44 @2) + (41:28 @3) + (4:02 @4) 8.39 km (11:15 / km) +520m 8:35 / km
ahr:127 max:156

https://photos.app.goo.gl/f3492wA1wGm1gkTUA

If it weren't for the abundance of ankle-twisting, foot-bruising stony ground out there, this terrain would be without question one of the most fun terrains in the US.

There are a lot of parts without stony ground, but it certainly feels like most of it is stony ground. I wonder if there's a way to see stony ground with lidar.

At any rate, the terrain is usable and quite technical but less fun with the rough footing. As I understand it, almost all the maps around Ottawa are super rocky. So if they can find a way to enjoy it, so can we!
7 PM

Circuit Training 29:00 intensity: (4:00 @1) + (25:00 @4)

Wednesday Sep 23 #

12 PM

Biking 1:03:49 intensity: (16:43 @1) + (33:06 @2) + (13:28 @3) + (32 @4) 22.95 km (21.6 kph) +250m
ahr:120 max:157

Biking 15:31 intensity: (2:30 @1) + (12:01 @2) + (1:00 @3) 2.8 km (10.8 kph) +175m
ahr:117 max:134

6 PM

Running 1:10:00 intensity: (17 @1) + (31:27 @2) + (19:25 @3) + (2:43 @4) + (16:08 @5) 12.3 km (5:41 / km) +369m 4:57 / km
ahr:140 max:180

Hill reps

2x(Full East Mountain Rd, 3min recovery, Firehouse to Cul-de-Sac)

It is super convenient to live on a hill like this. And with my Achilles slowly improving, running on asphalt is less of a problem.

Goal was to keep my heart rate in zone 4 for the East Mountain Climb and in zone 5 for the Firehouse to Cul-de-Sac. It was accurate according to my watch, but the zones are different on AP. I'll have to go back and compare.

Ideally, I'll get to the point of doing 4 or 5 sets of these, but that's a super long workout also. I'll have to run the downhills a bit faster to cut down on the recovery time.

Tuesday Sep 22 #

6 PM

Running 23:39 intensity: (28 @1) + (7:00 @2) + (16:05 @3) + (6 @4) 3.94 km (6:00 / km) +113m 5:15 / km
ahr:132 max:149

Orienteering 35:20 intensity: (12 @1) + (50 @2) + (26:52 @3) + (7:26 @4) **** 4.24 km (8:20 / km) +205m 6:43 / km
ahr:142 max:165 16c

Running 15:00 intensity: (58 @1) + (7:32 @2) + (6:30 @3) 1.96 km (7:38 / km) +150m 5:32 / km
ahr:126 max:142

Monday Sep 21 #

3 PM

Running 1:00:00 intensity: (15 @1) + (30 @2) + (40:30 @3) + (18:45 @4) 12.84 km (4:40 / km) +125m 4:27 / km
ahr:146 max:158

The crisp fall air is wonderful. Leaves changing in late September is not.

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