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Training Log Archive: Gswede

In the 7 days ending Jun 9:

activity # timemileskm+mload
  Running9 6:12:55 45.79(8:09) 73.69(5:04) 1197103.0
  Orienteering2 3:30:36 16.46(12:47) 26.5(7:57) 73546.2
  Cycling1 24:28 5.63(13.8/h) 9.06(22.2/h) 222.4
  Total10 10:07:59 67.88(8:57) 109.24(5:34) 1954151.6

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MoTuWeThFrSaSu

Sunday Jun 9 #

3 PM

Orienteering 2:00:36 intensity: (58:36 @1) + (53:03 @2) + (8:57 @3) 15.5 km (7:47 / km) +385m 6:55 / km
ahr:122 max:152

Saturday Jun 8 #

9 AM

Running 10:16 intensity: (52 @1) + (7:56 @2) + (1:28 @3) 1.64 km (6:17 / km) +36m 5:39 / km
ahr:132 max:147

Orienteering 1:30:00 [3] 11.0 km (8:11 / km) +350m 7:04 / km

Today was the fastest I have ever run at Merli, and I wasn't even really pushing the pace. But all that data is secret for now.

Friday Jun 7 #

6 PM

Running 1:15:00 intensity: (20:35 @1) + (53:09 @2) + (1:16 @3) 12.13 km (6:11 / km) +280m 5:33 / km
ahr:129 max:146

Chest high blueberry and ferns on the lower trails.

I should probably save those trails for winter.

Thursday Jun 6 #

10 AM

Running 42:13 intensity: (3:32 @1) + (14:07 @2) + (5:26 @3) + (19:08 @4) 9.56 km (4:25 / km) +64m 4:16 / km
ahr:147 max:166

2x10 threshold

Another surprisingly fast day. 15-20s/km faster than I was running for thresholds on this trail this spring/winter. And that is after not sleeping well the past two nights because of the warmer weather.
7 PM

Running 15:00 intensity: (1:21 @1) + (10:40 @2) + (2:59 @3) 3.33 km (4:30 / km) +12m 4:25 / km
ahr:135 max:150

Running 19:43 intensity: (2:42 @1) + (5:30 @2) + (2:40 @3) + (29 @4) + (8:22 @5) 4.48 km (4:24 / km)
ahr:147 max:171

4x800

I'm starting to feel better at higher intensities, but the massive change is aerobic. I'm shocked at how fast I'm running before and after interval sessions like this. I'm running 4:30/km and it feels like I'm jogging.

From what I've read, it takes 4-6 weeks of supplementation to correct a vitamin D deficiency, and I've been supplementing for a bit more than 2 weeks. So it'll be very interesting to see what changes from here. But basically if I can recover quickly from hard efforts, that's the main thing I'm concerned about.

Running 15:01 intensity: (35 @1) + (11:42 @2) + (2:44 @3) 3.06 km (4:55 / km) +29m 4:42 / km
ahr:136 max:147

Wednesday Jun 5 #

8 AM

Running 20:34 intensity: (3:14 @1) + (16:11 @2) + (1:09 @3) 4.1 km (5:01 / km) +25m 4:52 / km
ahr:132 max:148

Amazing. It doesn't even feel like I ran all out yesterday.

I wonder how long I've been in this state with poor recovery.
5 PM

Cycling 11:47 [1] 4.61 km (23.5 kph)
ahr:107 max:124

Running 1:00:53 intensity: (6:22 @1) + (24:54 @2) + (29:23 @3) + (14 @4) 10.96 km (5:33 / km) +385m 4:44 / km
ahr:140 max:157

Evening jog with Jacob. Surprising how much better I'm feeling every day.

Cycling 12:41 [1] 4.45 km (21.1 kph) +22m
ahr:113 max:126

Tuesday Jun 4 #

7 AM

Running 20:38 intensity: (4:54 @1) + (15:13 @2) + (31 @3) 3.98 km (5:11 / km) +26m 5:01 / km
ahr:128 max:143

11 AM

Running 32:00 intensity: (30 @1) + (2:26 @2) + (17:07 @3) + (2:05 @4) + (9:52 @5) 6.99 km (4:35 / km) +263m 3:51 / km
ahr:155 max:176

11:31 today. 15 second improvement in two weeks. I should've gone at a cooler time of day. The sun was absolutely cooking me. Looks like the vitamin D supplementation is working though. Who knew that was my problem.

But the biggest improvement is how fast I'm recovering from workouts. So that leaves lots and lots of room for improvement.

Running 31:09 intensity: (25 @1) + (1:31 @2) + (28:41 @3) + (32 @4) 6.66 km (4:40 / km) +43m 4:32 / km
ahr:147 max:157

Monday Jun 3 #

5 PM

Running 30:28 intensity: (1:54 @1) + (17:05 @2) + (11:29 @3) 6.8 km (4:29 / km) +35m 4:22 / km
ahr:138 max:154

I haven't felt that fresh and fast after a long run with +900m in a long while.

Also felt a strange feeling that I haven't had in years. My legs felt bouncy, like they wanted to run.

Time Trial up the Ledge tomorrow. So we'll hold off on conclusions for now and see what happens on the mountain.

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