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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 7 days ending Oct 11:

activity # timemileskm+mload
  Running5 2:36:48 16.21(9:40) 26.09(6:01) 82764.0
  Biking5 2:33:40 42.74 68.78 15251.1
  Orienteering2 2:05:56 8.12(15:31) 13.06(9:38) 79938c52.4
  Total9 7:16:24 67.06 107.92 177738c167.5

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MoTuWeThFrSaSu

Sunday Oct 11 #

6 PM

Running 30:00 intensity: (9 @1) + (7:32 @2) + (16:44 @3) + (5:35 @4) 5.28 km (5:41 / km) +132m 5:03 / km
ahr:138 max:157

Saturday Oct 10 #

9 AM

Biking 1:50 intensity: (27 @1) + (49 @2) + (34 @3)
ahr:118 max:136

Biking 2:28 intensity: (49 @1) + (1:32 @2) + (7 @3) 0.67 km (16.3 kph) +8m
ahr:116 max:134

Biking 19:18 intensity: (15:35 @1) + (2:19 @2) + (1:24 @3) 5.61 km (17.4 kph) +144m
ahr:106 max:137

Testing out da new bike. Feels pretty good, just need to adjust the geometry to fit me.

Biking 30:00 intensity: (6:27 @1) + (4:47 @2) + (11:58 @3) + (6:48 @4) 13.0 km (26.0 kph)
ahr:124 max:153

Exercise bike while doing the zoom

Friday Oct 9 #

9 AM

Biking 20:00 intensity: (1:49 @1) + (8:09 @2) + (6:02 @3) + (4:00 @4) 9.0 km (27.0 kph)
ahr:120 max:144

3 PM

Orienteering 27:38 intensity: (1:04 @1) + (2:43 @2) + (22:53 @3) + (58 @4) 2.64 km (10:28 / km) +207m 7:31 / km
ahr:138 max:152

Orienteering 51:26 intensity: (31 @1) + (7:30 @2) + (28:51 @3) + (14:11 @4) + (23 @5) ***** 5.67 km (9:04 / km) +302m 7:10 / km
ahr:141 max:168 18c

https://photos.app.goo.gl/NVMGHtmozYsZsscV6

Reran the blue from the 2010 A event here. This was so f**king difficult with the leaves out.


I know I say this very often, but I've been to a lot of different terrains in Europe and North America, and the terrain in the Poconos with the leaves out is honestly some of the most technically challenging stuff I've experienced. When the leaves are off it's pretty standard and not particularly difficult. But with the leaves on, I still feel like a newbie.

I'd be interested in others' opinions, particularly EricW's since he's also very experienced in the Poconos.

Running 14:08 intensity: (16 @1) + (9 @2) + (4:17 @3) + (9:26 @4) 1.8 km (7:52 / km) +7m 7:43 / km
ahr:150 max:164

Thursday Oct 8 #

9 AM

Biking 20:00 intensity: (2:32 @1) + (3:00 @2) + (10:28 @3) + (4:00 @4) 9.5 km (28.5 kph)
ahr:116 max:137

6 PM

Running 2:39 intensity: (22 @1) + (8 @2) + (2:09 @3) 0.35 km (7:34 / km) +14m 6:17 / km
ahr:130 max:141

Orienteering 46:52 intensity: (16 @1) + (1:18 @2) + (9:26 @3) + (34:06 @4) + (1:46 @5) **** 4.75 km (9:52 / km) +289m 7:34 / km
ahr:154 max:171 20c

https://photos.app.goo.gl/KbdxNmoSfXAWVewL8

Night-o with the juniors. Absolutely annihilated them. So today was a success.

Wednesday Oct 7 #

5 PM

Biking 20:03 intensity: (1:28 @1) + (11:45 @3) + (6:50 @4) 9.0 km (26.9 kph)
ahr:125 max:151

Left my heart rate strap at the rents' house and the wrist heart rate is always a little off.

Testing out the exercise bike I got for myself. I can't get as much of a workout as the one my parents have, but this one actually fits in my apartment.

Looking forward to more opportunities for consistent aerobic training!

Running 50:01 intensity: (14 @1) + (2:04 @2) + (15:45 @3) + (31:41 @4) + (17 @5) 8.48 km (5:54 / km) +314m 4:59 / km
ahr:150 max:170

Let's get this taper going, shall we?

Tuesday Oct 6 #

9 AM

Biking 40:01 intensity: (16 @1) + (2:51 @2) + (18:38 @3) + (14:47 @4) + (3:29 @5) 22.0 km (33.0 kph)
ahr:147 max:179

4 PM

Running 1:00:00 intensity: (16 @1) + (2:55 @2) + (43:05 @3) + (13:05 @4) + (39 @5) 10.17 km (5:54 / km) +360m 5:01 / km
ahr:152 max:169

Back is feeling good and foot is feeling much better. So it seems I took enough time off at the right time to let things heal.

It wasn't ideal timing for my attempt at the WOC courses since I wanted to start my taper tomorrow, but it's always better to be in slightly worse shape than to be injured

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