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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 7 days ending May 30:

activity # timemileskm+mload
  Running5 4:18:21 27.4(9:26) 44.1(5:52) 125494.9
  Biking2 2:58:12 40.24(13.5/h) 64.76(21.8/h) 103638.3
  Orienteering2 1:55:33 7.42(15:34) 11.95(9:40) 8047c38.0
  Skiking1 1:00:45 6.93(8:46) 11.15(5:27) 12616.8
  Circuit Training2 30:009.0
  Total10 10:42:51 81.99 131.96 249647c196.9

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MoTuWeThFrSaSu

Sunday May 30 #

4 PM

Running 1:35:01 intensity: (3:37 @1) + (42:03 @2) + (49:21 @3) 16.07 km (5:55 / km) +411m 5:15 / km
ahr:128 max:148

Very relaxed exploration of the backyard. Surprised at how low my heart rate was

Saturday May 29 #

4 PM

Running 7:40 intensity: (2:51 @1) + (4:39 @2) + (10 @3) 0.8 km (9:34 / km)
ahr:111 max:123

Orienteering 1:05:24 intensity: (9:03 @1) + (8:51 @2) + (28:14 @3) + (19:15 @4) + (1 @5) ***** 6.97 km (9:23 / km) +30m 9:11 / km
ahr:136 max:167 26c

7 intervals at Lake Minsi with Danny

Racing in this type of terrain is my kryptonite. Low visibility, very subtle features, and lots of trusting your compass.

Although terrain like this is common in PA, I actually haven't been able to confidently train on it for very long as previously I didn't even have GPS punching. It's difficult to do any worthwhile training in this stuff without some type of confirmation that you've hit the point.

So, it's good to identify a key weakness and have the means to improve it. This will be a fun summer.

Running 12:07 intensity: (54 @1) + (11:13 @2) 1.41 km (8:35 / km)
ahr:117 max:127

Friday May 28 #

Circuit Training 15:00 [3]

Kettlebell routine
2 PM

Skiking 1:00:45 intensity: (1:54 @1) + (15:41 @2) + (41:32 @3) + (1:38 @4) 11.15 km (5:27 / km) +126m 5:09 / km
ahr:134 max:151

Wet gravel is sloooooow

Thursday May 27 #

11 AM

Biking 54:32 intensity: (25:51 @1) + (22:00 @2) + (6:41 @3) 20.25 km (22.3 kph) +246m
ahr:116 max:145

Just loosening up the legs
6 PM

Running 12:33 intensity: (56 @1) + (40 @2) + (10:28 @3) + (29 @4) 2.07 km (6:04 / km) +53m 5:23 / km
ahr:135 max:152

Orienteering 50:09 intensity: (11 @1) + (7:45 @2) + (38:46 @3) + (3:27 @4) **** 4.97 km (10:05 / km) +50m 9:36 / km
ahr:137 max:158 21c

Low physical intensity, high technical intensity.
https://photos.app.goo.gl/5anN1rGEE2yo2Ge18

Did some compass testing here. My Str8 with the dark gray band works well, as does the Arrow 6. But something seems off with the Str8 with the light gray band. Probably just not weighted right for this part of the world.

O-Range crashed at 19 when I tried to punch it manually and then it punched automatically. The dense canopy here slows down the GPS punching significantly, but it's still enormously helpful. Wouldn't have been able to do this training feeling successful without it.

One mistake on 9-10 when I saw an unmapped stream and thought I was closer to the trail. The stream is mapped now : )

Running 1:57 intensity: (1:49 @2) + (8 @3) 0.2 km (9:54 / km)
ahr:124 max:130

Wednesday May 26 #

6 PM

Running 8:23 intensity: (1:16 @2) + (4:38 @3) + (2:05 @4) + (24 @5) 1.25 km (6:42 / km) +45m 5:41 / km
ahr:143 max:173

Running 25:35 intensity: (9 @3) + (11 @4) + (25:15 @5) 5.28 km (4:51 / km) +289m 3:48 / km
ahr:175 max:180

Ski slopes are steep.

Pretty fun mid-week 5k trail race with Danny Riley. He and I went 1-2. Another good showing for the orienteers.

Running 25:05 intensity: (31 @1) + (10:56 @2) + (7:34 @3) + (6:04 @4) 2.45 km (10:14 / km) +196m 7:18 / km
ahr:132 max:157

Tuesday May 25 #

Circuit Training 15:00 [3]

Kettlebell

Swings
Shoulder press
Goblet lunges

Note

So I watched this video (https://youtu.be/PLoFhz1RwL4) about a 24 hour ride because I've been thinking about what bike tours I'd like to do.

And it made me think, what would be the equivalent of this in orienteering? And I mean actual orienteering, not the Barkelys. Would it just be 24 hours of orienteering? Or is there some other way to do something in our sport that would be jaw-dropping?
8 PM

Running 1:10:00 intensity: (33 @1) + (8:15 @2) + (34:47 @3) + (25:59 @4) + (26 @5) 14.57 km (4:48 / km) +261m 4:25 / km
ahr:144 max:169

Monday May 24 #

5 PM

Biking 2:03:40 intensity: (31:23 @1) + (43:10 @2) + (39:56 @3) + (9:11 @4) 44.52 km (21.6 kph) +790m
ahr:124 max:160

Went to join the group ride but got there just a few minutes late and they had left.

So I checked to see if they had gone to the heritage trail and then went out and did my own loop.

Got caught by a friendly guy in his late 60s on a Canyon e-bike. It was pretty fun how much he was effortlessly trashing me on the hills while I had to start digging deep.

But I'm surprised at how fresh I feel now. I feel like I could go out for a few more hours.

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