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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 7 days ending Apr 4:

activity # timemileskm+mload
  Running5 6:53:06 41.76(9:54) 67.2(6:09) 1601166.2
  Biking2 3:57:58 52.42(13.2/h) 84.37(21.3/h) 129549.3
  Skiking2 2:01:36 14.45(8:25) 23.25(5:14) 26437.3
  Orienteering2 1:21:36 6.34(12:52) 10.21(8:00) 24840.8
  Total7 14:14:16 114.97(7:26) 185.03(4:37) 3408293.5

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MoTuWeThFrSaSu

Sunday Apr 4 #

3 PM

Biking 35:31 intensity: (15:39 @1) + (18:19 @2) + (1:33 @3) 11.07 km (18.7 kph) +246m
ahr:112 max:141

Cycle there

Running 41:00 intensity: (5:07 @1) + (13:58 @2) + (16:59 @3) + (4:56 @4) 6.44 km (6:22 / km) +284m 5:13 / km
ahr:131 max:159

Run there

Orienteering 33:00 intensity: (13 @1) + (43 @2) + (19:18 @3) + (12:46 @4) *** 3.9 km (8:28 / km) +125m 7:18 / km
ahr:144 max:162

Four flying turkeys and one big coyote. The coyote was not flying, fyi

https://photos.app.goo.gl/vo9NkUfyjQaqZXFT8

Decided to try out an exercise we discussed on the team call with Lauri. I first drew my route (in Paint 3D) and then used Quickroute. Quite interesting to see where the two diverge. One immediate takeaway is that I realized when I was going off the line or making turns, but I usually underestimated just how far off I was going. Good stuff to reflect on.

I didn't push the pace at all, but again focused on making efficient micro route choices, which is particularly challenging here since there's so much blueberry hiding rocky ground (with bonus hidden holes in the rocky ground).

It looks like there's logging being done on much of the forest east of here. It may get close to this cool area, but from the markings I saw on a trees, it looks like this area will be spared.

Also interesting: where I started is the entrance to an approx 1.5m-high tunnel that runs under the mountain. You can look through and see daylight on the other end. And as you can see on the map, it looks like there are old railbeds running to the entrance. Perhaps the two entrances were to ensure air flow if there were a collapse? This area is just outside the limits of the coal deposit, so maybe an iron mine? I'd explore it, but yeah, kinda freaked out by an old tunnel through a mountain.

Running 48:00 intensity: (3:58 @2) + (20:25 @3) + (19:34 @4) + (4:03 @5) 6.73 km (7:08 / km) +493m 5:13 / km
ahr:148 max:187

Run back

Biking 39:55 intensity: (11:34 @1) + (10:23 @2) + (13:33 @3) + (4:25 @4) 10.93 km (16.4 kph) +253m
ahr:126 max:159

Cycle back

Muy hilly y mucho hilly

Saturday Apr 3 #

4 PM

Running 8:32 intensity: (4:22 @1) + (1:04 @2) + (57 @3) + (41 @4) + (1:28 @5) 0.88 km (9:42 / km) +38m 7:58 / km
ahr:121 max:183

Orienteering 48:36 intensity: (1:02 @2) + (14:46 @3) + (24:37 @4) + (8:11 @5) 6.31 km (7:42 / km) +122m 7:01 / km
ahr:125 max:179

https://photos.app.goo.gl/P6tARHV6PhRt7YMx8

I hadn't been to this map since the new data became available. So I wanted to check it out since I had good memories. Not disappointed at all.

It felt like classic Pocono-style orienteering: healthy amounts of blueberry--but not too much--wide open oak forests with way too much visibility, denser sections of white pine with very little visibility, all topped off with loads of cliffs and some areas of crazy rocky ground. There was just enough of each part to make it a challenge but not a pain.

In general the navigation was far too easy. I was able to see the cliffs and contours from +200m away. But this is the perfect place for an interval session or a night-o.

For anyone who wants to go: you need to take the "trail" from the parking lot to the state forest. There is no trail for the first 150m, only extremely faint yellow blazes. After that there are some ATV trails with faint yellow blazes. You also need to walk through a marsh immediately north of the parking lot. But the terrain is worth the pain of getting to it.

Running 11:13 intensity: (29 @1) + (29 @2) + (3:36 @3) + (4:32 @4) + (2:07 @5) 1.32 km (8:31 / km)
ahr:150 max:176

Skiking 30:00 intensity: (15:00 @3) + (15:00 @4) 5.66 km (5:18 / km) +93m 4:54 / km
ahr:117 max:158

Friday Apr 2 #

5 PM

Skiking 1:31:36 intensity: (18:24 @1) + (29:03 @2) + (34:38 @3) + (9:31 @4) 17.59 km (5:12 / km) +171m 4:58 / km
ahr:127 max:158

Gravel skiking

The uphills are really demanding for my core and upper body. Good stuff.

Got to see the first porcupine of the season

Thursday Apr 1 #

11 AM

Running 49:50 intensity: (35 @1) + (4:09 @2) + (36:56 @3) + (8:10 @4) 9.64 km (5:10 / km) +134m 4:50 / km
ahr:147 max:197

Relaxed with 5x20/40

Wednesday Mar 31 #

6 PM

Running 40:00 intensity: (8 @1) + (8 @2) + (34:56 @3) + (2:46 @4) + (2:02 @5) 7.4 km (5:24 / km) +106m 5:03 / km
ahr:156 max:171

Beautiful misty conditions on the lake.

Mmmm, recovery weeks are good (with the exception of Monday). Forgot my chest HR strap. So the HR is way off.

Tuesday Mar 30 #

3 PM

Biking 2:42:32 intensity: (48:13 @1) + (1:07:15 @2) + (42:44 @3) + (4:20 @4) 62.37 km (23.0 kph) +797m
ahr:120 max:158

Decided to go for a ride around the block

Monday Mar 29 #

4 PM

Running 3:34:31 intensity: (5 @1) + (1:35 @2) + (1:58:02 @3) + (1:34:49 @4) 34.79 km (6:10 / km) +545m 5:43 / km
ahr:148 max:166

Pinchot Trail

31k for 31 years + a few extra Ks for good luck.

Slower than I was hoping for, but it was also much rockier and muddier than I expected. There were also a few sections along Choke Creek that were almost completely flooded out by some busy beavers.

Felt strong until two hours, and then the hiatus from long trail runs became apparent. Still, a good day all things considered and managed to snag the FKT.

Got to see lots of good orienteering terrain and lots of horrible orienteering terrain. The most interesting spot was when I went from dense beech forest to spruce-hemlock forest that reminded me more of the Yukon and Sweden than PA. Will investigate.

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