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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 7 days ending Nov 29, 2020:

activity # timemileskm+mload
  Biking4 16:33:22 176.69 284.36 4579198.2
  Hiking1 1:28:50 3.71(23:57) 5.97(14:53) 17518.3
  Total4 18:02:12 180.4 290.33 4754216.5

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Sunday Nov 29, 2020 #

7 AM

Biking 7:18:23 intensity: (2:30:26 @1) + (3:51:49 @2) + (52:41 @3) + (3:27 @4) 138.52 km (19.0 kph) +2425m
ahr:116 max:166

Biking back home!

I was much more familiar with my bike now and used Komoot to make a route back. Except for one part that was a tiny bit sketchy, this route was really good. Hillier, but I think I had six cars pass me in the first three hours. And four of them were on the 800m stretch of Route 220.

Lots of gravel roads out there, but it was totally worth the extra effort to be off of 118's shoulderless sections.

I had decided I was going to focus on not pushing too hard on the hills, going into the right gear to comfortably maintain 60-90rpm at all times. And then I completely focused on coasting the downhills as much as possible to get free distance.

It worked pretty well because I had a lot more left at the end of this ride than I did on Wednesday.

But I'm still pretty tired. The final climb up to my house was particularly rough. Scranton has some insanely steep streets, many of them +20%. Even at my lowest gear I struggled to get up those slopes.

Now pizza.

Wednesday Nov 25, 2020 #

7 AM

Biking 7:44:52 intensity: (2:17:09 @1) + (4:13:35 @2) + (1:09:17 @3) + (4:51 @4) 145.83 km (18.8 kph) +2154m
ahr:118 max:166

I got a touring bike about a month ago and hadn't had a chance to use it. Thanksgiving at my parents' house seemed like a good opportunity to give it a test run.

I originally planned a route with Garmin Connect, which prioritizes distance. So I was getting absolutely hammered by the hills on its route. I was ready to turn around when I stopped at Ricketts Glen for lunch. But since there's no service there and I was almost halfway into it, I figured I'd just keep going taking somewhat frequent breaks to snack up.

After lunch I decided to take a "flatter" but longer route for the second half. This was certainly more pleasant, but the damage had been done to my legs.

Weather was pretty tough. -1C for the first hour and then about 4C with several hours of freezing rain.

Summer bike touring is wonderful because you have enough daylight to take long breaks and warm weather to enjoy the time outdoors. Late fall/winter bike touring is tough. I barely had enough daylight for this, finishing about 15 minutes after sunset. And I had to be very careful about regulating my temperature.

Overall, a great challenge and I'm glad to have done it. And will go back on Sunday. If you're ever feeling like you need an adventure in your life, just ride your bike somewhere.

Tuesday Nov 24, 2020 #

11 AM

Biking 1:00:06 intensity: (3:10 @1) + (8:32 @2) + (26:35 @3) + (20:44 @4) + (1:05 @5)
ahr:142 max:177

Even if they're on private land, it's still cool to see old coal mines as maps.

I imagine I could get out to run on these maps at some point since there are four-wheelers out there all the time and the owners can't seem to be bothered about them.

Monday Nov 23, 2020 #

2 PM

Hiking 1:28:50 intensity: (30:15 @1) + (30:02 @2) + (26:17 @3) + (2:16 @4) 5.97 km (14:53 / km) +175m 12:59 / km
ahr:120 max:158

Checking out Merli-Sarnoski park for orienteering training and possible beginners events. Lots of parking, interesting, mostly open forest, lots of cliffs, a really intricate trail system, and free WiFi at the parking lot to download the UsynligO course before starting ; )

I could envision something like a score-o with UsynligO and miniflags once a month or every other month to get people interested in the sport.

Biking 30:01 intensity: (7:50 @1) + (7:00 @2) + (13:16 @3) + (1:55 @4)
ahr:124 max:160

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