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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 7 days ending Oct 4:

activity # timemileskm+mload
  Biking4 3:50:22 78.6(20.5/h) 126.5(32.9/h)87.7
  Hiking1 1:51:46 4.85(23:04) 7.8(14:20) 23217.3
  Orienteering1 41:41 2.7(15:26) 4.35(9:35) 22020c16.6
  Running1 16:30 1.39(11:54) 2.23(7:24) 94.6
  Total6 6:40:19 87.54(4:34) 140.88(2:50) 46120c126.2

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MoTuWeThFrSaSu

Sunday Oct 4 #

8 AM

Biking 1:00:01 intensity: (25 @1) + (5:35 @2) + (38:24 @3) + (10:10 @4) + (5:27 @5) 33.0 km (33.0 kph)
ahr:145 max:182

Saturday Oct 3 #

8 AM

Biking 1:00:20 intensity: (21 @1) + (4:57 @2) + (18:44 @3) + (29:56 @4) + (6:22 @5) 32.5 km (32.3 kph)
ahr:150 max:182

Was in the Mojave today.

Testing out different ways to keep my heart rate up for the whole time. Really solid way to get a workout in. This could be good for winter training when absolutely everything is covered in ice.

Friday Oct 2 #

4 PM

Biking 50:01 intensity: (3:42 @1) + (9:19 @2) + (30:53 @3) + (5:12 @4) + (55 @5) 29.0 km (34.8 kph)
ahr:136 max:169

Went to Zion today

Thursday Oct 1 #

11 AM

Biking 1:00:00 intensity: (34 @1) + (24:49 @2) + (28:50 @3) + (4:29 @4) + (1:18 @5) 32.0 km (32.0 kph)
ahr:132 max:177

Testing out the new stationary bike at the rents' house with a beautiful Kerry countryside running in front of me on the iPad

Did a one minute pickup every ten minutes to keep the heart rate in good shape for the ride.

Wednesday Sep 30 #

12 PM

Hiking 1:51:46 intensity: (1:13:58 @1) + (16:57 @2) + (19:54 @3) + (57 @4) 7.8 km (14:20 / km) +232m 12:28 / km
ahr:99 max:150

Tuesday Sep 29 #

5 PM

Running 5:53 intensity: (23 @1) + (25 @2) + (5:05 @3) 0.81 km (7:16 / km) +3m 7:08 / km
ahr:133 max:145

Orienteering 41:41 intensity: (40 @1) + (7:06 @2) + (18:54 @3) + (13:52 @4) + (1:09 @5) **** 4.35 km (9:35 / km) +220m 7:39 / km
ahr:141 max:173 20c

Running 10:37 intensity: (4 @1) + (1:43 @2) + (8:50 @3) 1.42 km (7:28 / km) +6m 7:19 / km
ahr:136 max:147

Monday Sep 28 #

Note

I've had a bit of pain on the outside of my right foot. It started with a hard hit on a rock a week ago, but it's continued at the same level of pain.

I've never had a stress fracture before and it would be weird if this were one since I haven't been doing anything very different. But at any rate, I'm not interested in perpetuating an acute injury that could turn into an overuse injury. So, some rest and cross training days.

I'm planning on running the WOC courses from Oct 15 to the 17. I'll be putting out streamers or flags for the short distance, but just o-range for the long. Anyone who wants to is welcome to join me at a virally safe distance.

I could also use someone to drop me off or pick me up for the long since the start and finish are so far apart. I'm happy to wear a mask in the car : )

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