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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 7 days ending Feb 19:

activity # timemileskm+mload
  Orienteering4 5:09:44 23.69(13:04) 38.13(8:07) 122370c157.7
  Running5 2:50:24 19.28(8:50) 31.03(5:29) 83362.9
  BBA4 1:21:16 6.71(12:06) 10.81(7:31) 20218.2
  Ebike1 53:00 18.64(21.1/h) 30.0(34.0/h) 1005.3
  Circuit Training1 24:027.2
  Cycling1 15:00 2.17(8.7/h) 3.5(14.0/h) 2004.5
  Total13 10:53:26 70.5 113.46 255870c255.9

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MoTuWeThFrSaSu

Sunday Feb 19 #

5 PM

Orienteering 2:23:17 intensity: (33 @1) + (6:09 @2) + (1:00:15 @3) + (52:11 @4) + (24:09 @5) *** 18.26 km (7:51 / km) +595m 6:45 / km
ahr:155 max:187 24c

63/90 - Long Days

Really surprised at my speed (less slowness?) and that I wasn't tired until the last 15 minutes.

https://photos.app.goo.gl/mWcQkGLBNpVCGLst8

Saturday Feb 18 #

Note

https://eco.routechoices.com/brownell

Starting at 4:40pm Eastern

That's annoying. Why didn't the tracker work? I'll talk to Raphael about it.
9 AM

BBA 21:15 intensity: (1:17 @1) + (6:03 @2) + (11:46 @3) + (2:09 @4) 2.85 km (7:28 / km) +54m 6:49 / km
ahr:134 max:156

4 PM

Running 9:26 intensity: (57 @1) + (3:55 @2) + (4:34 @3) 1.33 km (7:07 / km) +9m 6:53 / km
ahr:127 max:145

Orienteering 28:37 intensity: (30 @1) + (14 @2) + (10:49 @3) + (17:04 @4) *** 3.24 km (8:50 / km) +90m 7:45 / km
ahr:149 max:162 18c

62/90 - These are the golden days

It's all in the video, but I unfortunately had the camera angled too far down for the first few minutes. I did fix it though.

Be sure to click on the gear in the lower right for HD quality. The terrain deserves it.

Running 20:07 intensity: (9 @1) + (4:56 @2) + (5:36 @3) + (7:48 @4) + (1:38 @5) 3.81 km (5:17 / km) +55m 4:55 / km
ahr:144 max:179

5x2 minute threshold plus cooldown

Friday Feb 17 #

Note

You improve when you rest. So rest I shall.
8 AM

BBA 20:01 [2] 2.54 km (7:52 / km) +55m 7:06 / km
ahr:144 max:162

61/90 - BBA with a map

Just loosening up the legs.

Thursday Feb 16 #

Note

Putting on my shoes now. Should be starting by 4:40 Eastern.

https://eco.routechoices.com/stafford-meadows-thur...
8 AM

Circuit Training 24:02 [3]

4 PM

Running 28:58 intensity: (9 @1) + (3:51 @2) + (16:44 @3) + (8:14 @4) 6.0 km (4:50 / km) +90m 4:30 / km
ahr:139 max:164

Orienteering 40:13 intensity: (6 @1) + (7 @2) + (11:00 @3) + (28:04 @4) + (56 @5) *** 5.81 km (6:55 / km) +188m 5:58 / km
ahr:153 max:172 16c

60/90 - Welcome to the jungle

The pace may look slow to everyone out there, but I guarantee I was pushing hard during this. The forests around here are the textbook definition of Beast Coast rocks and veg. Constantly fighting just to keep running. Really good stuff.

About 2:30min of mistakes from #2, #5, and #9. Much of that was due to unmapped veg pushing me around a lot. But I could also stick more to my compass.

Running 30:26 intensity: (7 @1) + (8:29 @2) + (9:37 @3) + (12:13 @4) 5.24 km (5:49 / km) +124m 5:12 / km
ahr:140 max:166

Wednesday Feb 15 #

8 AM

BBA 20:00 [2] 2.33 km (8:35 / km) +52m 7:43 / km
ahr:149 max:183

11 AM

Cycling 15:00 [3] 3.5 km (14.0 kph) +200m

Hauling a bike trailer full of wet clothes back from the laundromat with the acoustic bike. Really glad I had a 22x36 gear on some of those climbs.
5 PM

Orienteering 1:37:37 intensity: (1:10 @1) + (6:00 @2) + (26:38 @3) + (58:24 @4) + (5:25 @5) **** 10.81 km (9:02 / km) +351m 7:46 / km
ahr:151 max:175 12c

59/90 - Night on the Mountain

Legs were heavy from the treadhills yesterday. So they were dragging through the start of this, but I was mostly pretty accurate. Definitely getting better at holding my direction at night.

Then I got stuck in a lot of crap in the 2017 tornado blowdown on the way back. And then I got to see a bear that had woken up to enjoy the warmer weather.

Tuesday Feb 14 #

7 AM

BBA 20:00 [2] 3.08 km (6:29 / km) +41m 6:05 / km
ahr:146 max:169

1 PM

Running 16:27 intensity: (28 @1) + (9:44 @2) + (6:15 @3) 2.79 km (5:54 / km) +24m 5:39 / km
ahr:127 max:142

Went to check out the culm pile map and didn't get a good vibe from the entrance. Going to see if I can contact the owners and get permission to run there, because I would actually like to host a race there some day.

Then I went to run on the backup map I had printed, but I was running really short on time so I just had to pack it up and head down to the store.

Ebike 53:00 [1] 30.0 km (34.0 kph) +100m

Biking down to the Valley Running Co to help Summer since she was on her own. Logging this because at 23-25mph I was still working a bit, even on the ebike.
7 PM

Running 30:00 intensity: (15 @1) + (3:21 @2) + (9:16 @3) + (14:19 @4) + (2:49 @5) 5.2 km (5:46 / km) +450m 4:02 / km
ahr:150 max:169

58/90 - Another Livelox sesh

Feeling a bit tired of just Livelox, but it's better than nothing.

3x5min threshold treadhills at 10%

Busy day. That seems to be a common theme these days.

Monday Feb 13 #

5 PM

Running 35:00 [3] 6.67 km (5:15 / km) +82m 4:57 / km
ahr:147 max:164

57/90 - Post travel jog

Went out for a spin of the lake with the 2018 Billygoat map because it was all I could get the motivation to do after 9 hours in the driving. Personally I like stopping on long drives and exploring a new area, especially if I can make a KP map of it. But Summer's parents are the type to drive through as fast as possible, which makes for fast but exhausting trips.

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