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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 7 days ending Nov 1:

activity # timemileskm+mload
  Running6 6:34:14 42.85(9:12) 68.96(5:43) 1805174.7
  Biking6 2:38:40 42.87 69.033.4
  Orienteering1 42:03 3.66(11:29) 5.89(7:08) 14024c21.6
  Hiking1 29:40 1.54(19:15) 2.48(11:57) 794.7
  Circuit Training1 20:0012.0
  Total12 10:44:37 90.92 146.33 202424c246.4

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MoTuWeThFrSaSu

Sunday Nov 1 #

7 AM

Running 2:00:00 intensity: (34 @1) + (10:40 @2) + (1:11:12 @3) + (37:34 @4) 20.94 km (5:44 / km) +739m 4:52 / km
ahr:142 max:165

Saturday Oct 31 #

8 AM

Running 1:05:00 intensity: (12 @1) + (53 @2) + (7:56 @3) + (46:44 @4) + (9:15 @5) 10.42 km (6:14 / km) +249m 5:34 / km
ahr:158 max:182

Friday Oct 30 #

9 AM

Biking 20:03 intensity: (5:43 @1) + (5:09 @2) + (6:34 @3) + (2:37 @4) 10.0 km (29.9 kph)
ahr:125 max:160

2 PM

Biking 1:00:01 intensity: (17:52 @1) + (30:37 @2) + (11:10 @3) + (22 @4) 28.0 km (28.0 kph)
ahr:119 max:151

Recovery day for my legs and Achilles. Watched WOC 2016 footage.

Thursday Oct 29 #

11 AM

Circuit Training 20:00 [4]

4 PM

Biking 6:59 intensity: (4:49 @1) + (1:00 @2) + (1:05 @3) + (5 @4)
ahr:110 max:149

Getting my pulse up before going out into the cold rain.

Running 1:01:25 intensity: (22 @1) + (14:48 @2) + (24:57 @3) + (6:16 @4) + (15:02 @5) 12.09 km (5:05 / km) +395m 4:22 / km
ahr:145 max:176

2x(E Mountain Climb + Cul-de-sac climb) with warm-up and cooldown. Feeling stronger than the last time I did this workout. But the weather was a big mental challenge, 5C and rain.

Wednesday Oct 28 #

8 AM

Biking 20:22 intensity: (7:57 @1) + (4:44 @2) + (5:46 @3) + (1:55 @4) 9.0 km (26.5 kph)
ahr:121 max:161

A few more friends in Spain have caught COVID and have been down for the count the entire month of October.

I also have a trail running friend here in the US who ignored all the regulations since the pandemic's start. He can't walk more than a 1/4 mile right now. As far as I know he never had a positive COVID test and he hasn't been tested for it yet. We can't definitively say it's post COVID. But it looks pretty suspect.

This is a dangerous virus. Wear your masks, wash your hands, and avoid crowds, folks. It's about to get even worse in the US.
3 PM

Running 8:37 intensity: (19 @1) + (43 @2) + (5:30 @3) + (2:05 @4) 1.19 km (7:14 / km) +5m 7:04 / km
ahr:140 max:156

Orienteering 42:03 intensity: (13:42 @3) + (27:00 @4) + (1:21 @5) ***** 5.89 km (7:08 / km) +140m 6:23 / km
ahr:142 max:162 24c

Return to Minsi Lake in beautiful fall colors.

Made a few mistakes in some very vague areas that cost me around 2m30s total. I may have not made those mistakes if flags were at the points because I was so close to the circle. Or I might not have seen the flags.

Going through the Quickroute analysis, the primary ways I lost time in this terrain were leaving the control in the wrong direction and adding extra distance (such an old habit that I need to keep focusing on) and moving slowly over rocky ground.

You could say that moving slowly over rocky ground is inevitable, but I think we need to and can improve our ability to run over super rocky ground. So I'm going to keep working on technique in the rocky areas near me.

Really stoked to have Bridget, Peter, AJ, and my trail running friend Steve Lange out. Steve is an extremely fit trail runner who has been wanting to give orienteering a shot for a while. I made him an orange level course on this map and accompanied him for the first three controls to give him technique pointers. After that he got super lost, but he made it back and had fun!

No map!

Running 7:49 intensity: (2:54 @3) + (4:55 @4) 1.04 km (7:30 / km)
ahr:150 max:162

Running 11:23 intensity: (4:38 @3) + (6:06 @4) + (39 @5) 1.09 km (10:25 / km)
ahr:153 max:171

Tuesday Oct 27 #

9 AM

Biking 31:00 intensity: (10:58 @1) + (11:24 @2) + (4:13 @3) + (4:17 @4) + (8 @5) 14.0 km (27.1 kph)
ahr:121 max:167

8x30 second intervals with 1:30 breaks on the exercise bike. Might have to upgrade bikes since it's difficult to get my heart rate to max on this, but it is an easy way to get an intense workout in during the morning.

I've also been doing the Navigabl simulations during the recoveries. Not ideal since I should be doing them while running, but really what's best is to do them consistently. And it's much easier to find that consistency here than trying to plan it out during my runs.
4 PM

Running 1:00:00 intensity: (20 @1) + (9:47 @2) + (46:13 @3) + (3:40 @4) 9.92 km (6:03 / km) +279m 5:18 / km
ahr:138 max:159

Easy run on Stafford Meadows. Did 5x30 second striders on rocky ground based on a tip by Oma. The Appalachians really are super rocky, and it's important to learn to run at race pace in them.

So that starts with mapless running. Starting off at whatever top pace feels comfortable to you and increasing that pace over time until you think you've hit orienteering race pace.

Monday Oct 26 #

Note

I just have to say it's a really cool feeling to see myself, the Trysons, and Sandy F all getting out on different maps I've made across NEPA on Sunday. (Although I think it's safe to say that Sandy now has ownership of Sandy Run). And there's also the group of juniors who have been living here improving their navigational skillz.

I'm really grateful to be part of a process that can help people enjoy this sport more easily.

We are starting a club here, unofficial for now.

Electric City Orienteering -- ECO
Scranton, the anchor city of NEPA, is nicknamed the Electric City since it was the first city in the country to have electric trollies (unfortunately no longer functioning). So the name has historical ties to the region, but I also like to think that it represents the ecological aspect of orienteering, i.e., that our sport entails the utmost respect for nature. It also means "Echo" in Spanish, and I believe that the format for this club could have echoes around the country in starting new clubs with enthusiastic members but very little funding.
8 AM

Biking 20:15 intensity: (9:59 @1) + (4:36 @2) + (5:20 @3) + (20 @4) 8.0 km (23.7 kph)
ahr:115 max:155

Hiking 29:40 intensity: (18:04 @1) + (5:33 @2) + (6:03 @3) 2.48 km (11:57 / km) +79m 10:19 / km
ahr:108 max:147

Was curious about what my heart rate would do on the walk to drop off some letters. Mainly on the walk back up the hill.
3 PM

Running 1:00:00 intensity: (12 @1) + (9 @2) + (20:12 @3) + (38:36 @4) + (51 @5) 12.25 km (4:54 / km) +138m 4:38 / km
ahr:151 max:174

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