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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 7 days ending Feb 26, 2023:

activity # timemileskm+mload
  Running7 4:58:54 33.8(8:51) 54.4(5:30) 928106.1
  Ebike3 3:45:13 60.71(16.2/h) 97.71(26.0/h) 112243.7
  Ski2 2:46:33 21.14(7:53) 34.02(4:54) 37863.4
  Orienteering1 43:53 3.68(11:55) 5.93(7:24) 15317c23.0
  BBA2 40:11 3.46(11:38) 5.56(7:13) 968.0
  Circuit Training2 39:3611.9
  Total15 13:34:20 122.79 197.62 267817c256.2

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MoTuWeThFrSaSu

Sunday Feb 26, 2023 #

10 AM

Ski 1:15:53 intensity: (17:15 @2) + (29:28 @3) + (29:10 @4) 15.09 km (5:02 / km) +98m 4:52 / km
ahr:115 max:145

Day 2, slower snow but still great to be out there. Summer snowshoed, Kswede and I skated. A wee bit tired.
4 PM

Running 55:00 [3] 9.68 km (5:41 / km) +390m 4:44 / km
ahr:158 max:186

68/90 - Afternoon map explorations

Dropped off the rental car and went exploring through Nay Aug, checking out hidden spots and small trails, for no particular reason at all.

Saturday Feb 25, 2023 #

10 AM

Ski 1:30:40 intensity: (14:39 @1) + (5:51 @2) + (37:01 @3) + (33:09 @4) 18.93 km (4:47 / km) +280m 4:28 / km
ahr:126 max:161

Another ski trip with Kswede, but this time Summer was able to come along. Went and enjoyed the trails at Osceola while Summer napped.
6 PM

Running 32:50 [3] 5.45 km (6:01 / km) +22m 5:54 / km
ahr:150 max:181

67/90 - Liveloxing around town

Exploring the town we were staying in. Saw a dad on a snowmobile pulling his two kids behind him on a sled. Good thing they were wearing helmets because there was just a bit of snow getting kicked up in their faces.

Friday Feb 24, 2023 #

11 AM

Running 51:28 intensity: (2 @1) + (14 @2) + (35:46 @3) + (21 @4) + (15:05 @5) 11.1 km (4:38 / km) +120m 4:24 / km
ahr:155 max:170

66/90 - 3x1 mile on 3 minute recovery jog

5:05
5:08
4:57

Really happy with how my fitness is progressing. Brought a spur and reentrant simulation exercise with me.

The GPS stole distance from me. But I've measured this route several times. So I know it's accurate.
4 PM

Running 30:01 intensity: (10 @1) + (39 @2) + (9:19 @3) + (19:44 @4) + (9 @5) 6.14 km (4:53 / km) +42m 4:43 / km
ahr:153 max:167

Thursday Feb 23, 2023 #

Note

I like working at the store, but unfortunately it takes up a lot of time and pushes off translation. So I will now have to stay in and translate instead of going outside to run.

Sigh... another day breaking up the 90 days of orienteering. But I'm human, and just because I can't do it perfectly doesn't mean it isn't worth doing.

And yes, I am still overworked, but I can start to see the light at the end of the tunnel.
8 AM

Ebike 1:03:58 intensity: (23:15 @1) + (33:10 @2) + (6:09 @3) + (1:24 @4) 29.8 km (28.0 kph) +159m
ahr:116 max:157

3 PM

Ebike 1:13:32 intensity: (13:48 @1) + (47:36 @2) + (12:08 @3) 30.41 km (24.8 kph) +388m
ahr:120 max:148

Wednesday Feb 22, 2023 #

7 AM

BBA 20:00 [2] 2.95 km (6:47 / km) +45m 6:18 / km
ahr:148 max:174

5 PM

Running 50:01 [3] 9.03 km (5:32 / km) +105m 5:14 / km
ahr:159 max:179

65/90 - Livelox FTW

Visited so many countries on this run. Pretty fun.
8 PM

Circuit Training 20:36 [3]

Tuesday Feb 21, 2023 #

Note

Getting changed and starting

https://eco.routechoices.com/5h5qdu
11 AM

Ebike 36:55 [2] 17.54 km (28.5 kph) +198m
ahr:121 max:157

Ebike 50:48 [2] 19.95 km (23.6 kph) +377m
ahr:117 max:143

4 PM

Running 29:33 intensity: (11 @1) + (14 @2) + (17:28 @3) + (11:40 @4) 5.98 km (4:57 / km) +96m 4:35 / km
ahr:146 max:161

Orienteering 43:53 intensity: (49 @2) + (10:04 @3) + (32:53 @4) + (7 @5) *** 5.93 km (7:24 / km) +153m 6:33 / km
ahr:152 max:167 17c

64/90 - Another day on Stafford

I did this course as a night-o a few weeks ago. And it almost became that with the time I got out there. But it was so different running in the daylight. Felt like a completely different place. It was also much easier to run faster and take routes with higher risk.

Running 30:01 intensity: (51 @1) + (18:08 @2) + (7:14 @3) + (3:48 @4) 4.28 km (7:01 / km) +102m 6:16 / km
ahr:128 max:162

Monday Feb 20, 2023 #

8 AM

BBA 20:11 [2] 2.61 km (7:44 / km) +51m 7:03 / km
ahr:152 max:173

9 PM

Circuit Training 19:00 [3]

Running 20:00 [2] 2.74 km (7:18 / km) +51m 6:41 / km
ahr:158 max:167

63/90 - Getting out of the hole

I am very slowly digging myself out of a hole of too much work and too many responsibilities. It's why I haven't posted any simulation exercises and why I did this run at 9:30 pm.

I reduced my hours at the running store to 4 hours per week since translation is really where I make my money. And with that I've started to slowly clear out the backlog of translation work.

Took an HVO winter series course of Blue Mountain for this one.

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