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Training Log Archive: Gswede

In the 7 days ending May 26:

activity # timemileskm+mload
  Running10 6:39:00 41.45(9:38) 66.71(5:59) 158696.8
  Orienteering2 3:09:25 12.56(15:05) 20.21(9:22) 79016c57.7
  Hiking1 2:16:05 4.26(31:55) 6.86(19:50) 21126.7
  Cycling1 24:10 5.65(14.0/h) 9.09(22.6/h) 192.6
  Total11 12:28:40 63.92(11:43) 102.87(7:17) 260616c183.9

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Sunday May 26 #

9 AM

Orienteering 2:30:00 [3] 16.0 km (9:23 / km) +600m 7:54 / km
ahr:145 max:167

Running 10:00 intensity: (1:50 @1) + (5:25 @2) + (2:45 @3) 1.65 km (6:04 / km)
ahr:132 max:148

Saturday May 25 #

Note

So the two big goals for the rest of this season were originally NAOC in Canada and the Finnish World Cup.

I've already registered for NAOC. So I am shooting for that no matter what. But I haven't bought the tickets for the Finnish World Cup yet.

The plan was to take a few weeks beforehand to stay at Timo's place and train with him in Finland and WOC/WC relevant terrains to get ready for next year. But I don't want to commit that time/money/energy if I don't feel like I am in good enough physical condition to be actually competitive.

So I decided on a criterion to meet by July 26, when registration closes for the Finnish WC. I will buy the tickets and register for the event if I can run the Campbell's Ledge segment in 10:45 or less.

On Tuesday I ran 11:46. So I have a lot of time to make up. But if the vitamin D and iron deficiencies really are what has been affecting me and it starts to correct with supplementation, then I should start seeing fairly fast improvements.

I'll be running that segment every other week now to see progress.
1 PM

Hiking 2:16:05 intensity: (1:10:23 @1) + (1:05:42 @3) 6.86 km (19:50 / km) +211m 17:11 / km
ahr:80 max:105

5 PM

Running 1:05:27 intensity: (9:48 @1) + (45:58 @2) + (9:41 @3) 10.17 km (6:26 / km) +281m 5:39 / km
ahr:133 max:152

Trail running

Friday May 24 #

7 AM

Running 21:40 intensity: (9:40 @1) + (11:49 @2) + (11 @3) 3.75 km (5:47 / km) +27m 5:35 / km
ahr:127 max:142

No caffeine at all today and I keep feeling better. This is absolutely wild.

Really looking forward to seeing how this progresses.
5 PM

Running 1:02:44 [3] 10.58 km (5:56 / km) +277m 5:15 / km
ahr:128 max:147

Thursday May 23 #

10 AM

Cycling 11:41 intensity: (11:05 @1) + (31 @2) + (5 @3) 4.62 km (23.7 kph)
ahr:106 max:134

Had a coffee this morning that was 1/4 caffeinated, 3/4 decaf, and I feel absolutely fine. This is very strange for me.

Running 16:43 intensity: (3:28 @1) + (11:19 @2) + (1:56 @3) 2.25 km (7:25 / km) +168m 5:24 / km
ahr:132 max:155

Orienteering 39:25 intensity: (7:47 @1) + (12:53 @2) + (6:12 @3) + (12:33 @4) *** 4.21 km (9:21 / km) +190m 7:38 / km
ahr:137 max:160 16c

Forest Intervals

Ran surprisingly fast for this terrain and the rests included in the overall time.

Running 10:00 intensity: (8:25 @1) + (58 @2) + (37 @3) 1.42 km (7:03 / km)
ahr:119 max:152

Cycling 12:29 intensity: (11:36 @1) + (53 @2) 4.47 km (21.5 kph) +19m
ahr:113 max:141

Wednesday May 22 #

Note

Very interesting feelings today.

My legs feel much, much better than I expected them to after a workout like yesterday.

And I also haven't had any caffeine today, and I feel fine. That's possibly the most surprising thing. I've been dependent on caffeine for years now and every time I try to break the habit I'm useless for training and work. Ultimately each time I've had to go back because of headaches and fatigue. But so far today, I am perfectly fine.

There's definitely nothing conclusive yet, I only started supplementing with vitamin D on Monday. But it will be cool to follow these trends.
7 AM

Running 21:19 intensity: (15:26 @1) + (5:36 @2) + (17 @3) 3.46 km (6:10 / km) +26m 5:56 / km
ahr:121 max:138

6 PM

Running 55:00 [3] 8.66 km (6:21 / km) +267m 5:30 / km
ahr:131 max:149

I think there are five healthy adult American chestnuts towards the end of the trail, and at least one of them is producing chestnuts. I need to go back and check more closely that they're not hybrids or Chinese chestnuts. But that'd be amazing to have a hidden group or healthy chestnuts just there.

Tuesday May 21 #

7 AM

Running 20:00 intensity: (8:49 @1) + (7:33 @2) + (3:38 @3) 3.55 km (5:38 / km) +24m 5:27 / km
ahr:129 max:151

7 PM

Running 1:05:00 intensity: (2:17 @1) + (18:06 @2) + (32:28 @3) + (4:36 @4) + (7:33 @5) 13.23 km (4:55 / km) +305m 4:24 / km
ahr:146 max:177

Campbell's Ledge KOM

I decided to go for it and I got the uphill segment by just one second. I've read it takes 8 weeks of supplementation to resolve a vitamin D deficiency. But I already felt much better on this run. Placebo? Who cares.

Monday May 20 #

Note

Got the lab results back. Lots to dig through. The stuff that jumps out immediately is low ferritin, which was confirmed before, and low Vitamin D.

I've never given Vitamin D much thought as my understanding was that with 10 minutes outside in the summer you had enough, but apparently it's more complex than that and can also have significant implications for athletic performance.
7 PM

Running 51:07 intensity: (15:58 @1) + (33:27 @2) + (1:42 @3) 7.99 km (6:24 / km) +211m 5:39 / km
ahr:129 max:149

It's always amazing how much temperate forests can change in just a few weeks. Went up and down the hill a few times stomping down the backyard trail, and it felt like a completely different place. Love that.

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