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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 7 days ending Oct 18:

activity # timemileskm+mload
  Running5 3:44:07 24.87(9:01) 40.03(5:36) 1111116.2
  Orienteering2 2:18:00 10.08(13:41) 16.22(8:30) 82818c67.7
  Biking5 1:48:12 18.75 30.18 52424.0
  Circuit Training1 15:009.0
  Total11 8:05:19 53.71 86.43 246218c216.9

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MoTuWeThFrSaSu

Sunday Oct 18 #

Note

A comparison of Hogencamp with KP vegetation (data from 2016) and the mapped vegetation

Most of those "open" areas mapped by KP are actually filled with waist-high ferns.

Some of the green mapped in 93 seems to be accurate still. I believe that is mostly mountain laurel. But the new green mapped by KP is primarily young pines and spruce. There are also areas of 2.5m tall bushes that I couldn't identify.

Circuit Training 15:00 [4]

Kettlebell workout
6 PM

Running 1:00:00 intensity: (14 @1) + (1:20 @2) + (15:38 @3) + (39:37 @4) + (3:11 @5) 9.78 km (6:08 / km) +274m 5:23 / km
ahr:153 max:177

Saturday Oct 17 #

11 AM

Running 1:15:43 intensity: (12 @1) + (8 @2) + (7:01 @3) + (1:05:28 @4) + (2:54 @5) 13.77 km (5:30 / km) +476m 4:41 / km
ahr:157 max:180

Running with Ben, a runner I met while living in Stroudsburg. He just started working for a company based out of Scranton.

Apparently he likes mapping stuff on Open Street Map. So he's interested in giving orienteering a shot.

Friday Oct 16 #

Note

So here's the live center for today's long!


Image of Men's and Women's Courses with the routes of the top 3 finishers.



Rain slows things down. Starting at 1:15
8 AM

Biking 15:39 intensity: (2:20 @1) + (11:31 @2) + (1:48 @3)
ahr:119 max:148

Activating the legs
12 PM

Biking 20:36 intensity: (4:16 @1) + (9:56 @2) + (6:19 @3) + (5 @4) 6.22 km (18.1 kph) +265m
ahr:124 max:150

Orienteering 11:08 intensity: (29 @1) + (1:39 @2) + (5:47 @3) + (3:13 @4) 1.34 km (8:18 / km) +111m 5:52 / km
ahr:137 max:161

Orienteering 1:14:29 intensity: (1 @1) + (7:54 @2) + (33:51 @3) + (18:16 @4) + (14:27 @5) 7.72 km (9:39 / km) +459m 7:26 / km
ahr:148 max:176

Annnnnnd I got a hole in my map case. Tried staying positive but the blurred out area kept getting larger and larger.

Should have printed an extra map.
https://photos.app.goo.gl/1BCapQ2e4MoZn8yB8

And then the burned area near 7 has turned into amazingly crappy forest. Once I had to start crawling under vegetation I lost all my body heat and it just went to hell from there. So I called it and ran back to the car. Without a support crew, I have to be much more careful about keeping myself together.

Frustrating for things not to come together today, but that's how stuff goes sometimes. I'm not finished.

Orienteering 24:17 intensity: (49 @1) + (2:24 @2) + (8:09 @3) + (8:31 @4) + (4:24 @5) 3.09 km (7:52 / km) +58m 7:12 / km
ahr:149 max:178

Thursday Oct 15 #

6 PM

Running 30:00 intensity: (6 @1) + (19 @2) + (13:43 @3) + (15:52 @4) 6.01 km (4:59 / km) +66m 4:44 / km
ahr:147 max:165

Legs are feeling good. Ready to go.

But it's also feeling quite weird. A big event with no other orienteers.

Plenty of self-doubt and negative self talk have been coming into my head over the past few days. In the past, I've tried to drive that talk out with positive statements and images. I recently had a good talk with Aaron on one of our hill rep days. We should treat those negative thoughts as you would a distraction or errant thought while meditating: let it surface, run its course, and then subside. After that you can replace it with the positive stuff.

I am physically ready for a WOC long tomorrow. I've planned everything out in terms of fuel and timing. The only thing left is for my mind to be in the right space. Going to talk some final minutes for that tonight and then we're ready to roll tomorrow.

I will have a live track of it starting at noon EDT. It'll just be a link to my real-time location in Google maps and a link to an image of the course. I haven't been able to figure out anything else to make it cooler.

Also, it looks like it's going to be raining all day. Perfect conditions ; )

Wednesday Oct 14 #

12 PM

Running 12:01 intensity: (14 @1) + (6 @2) + (1:23 @3) + (5:05 @4) + (5:13 @5) 1.51 km (7:57 / km) +104m 5:56 / km
ahr:160 max:184

Orienteering 28:06 intensity: (4:55 @2) + (23:11 @4) *** 4.07 km (6:54 / km) +199m 5:32 / km
ahr:133 max:145 18c

https://photos.app.goo.gl/spi7tcMai6EuXCvV9

Final tune-up course before WOC on the most Harriman like terrain around here. The woods are amazing this time of year.

Video from around the finish: https://photos.app.goo.gl/vfxMDviP62pGq7MW7

Most of the woods were like this today. Our world is a really special place.

Running 16:22 intensity: (45 @1) + (8:23 @2) + (7:14 @3) 2.32 km (7:03 / km) +117m 5:38 / km
ahr:128 max:147

Tuesday Oct 13 #

4 PM

Biking 13:07 intensity: (8:26 @1) + (4:21 @2) + (20 @3) 2.61 km (11.9 kph) +93m
ahr:105 max:128

6 PM

Biking 40:00 intensity: (3:17 @1) + (15:20 @2) + (17:48 @3) + (3:30 @4) + (5 @5) 18.0 km (27.0 kph)
ahr:130 max:169

Monday Oct 12 #

12 PM

Biking 18:50 intensity: (2:53 @1) + (12:31 @2) + (3:26 @3) 3.36 km (10.7 kph) +165m
ahr:121 max:143

3 PM

Running 30:01 intensity: (9 @1) + (1:39 @2) + (10:22 @3) + (17:51 @4) 6.63 km (4:32 / km) +75m 4:17 / km
ahr:150 max:165

Just gliding. Legs are feeling really bouncy. A good feeling ahead of this Friday (WOC Long).

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