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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 7 days ending Jun 16:

activity # timemileskm+mload
  Running5 5:29:29 42.63(7:44) 68.61(4:48) 1611110.7
  Cycling2 2:20:19 31.12(13.3/h) 50.08(21.4/h) 63915.4
  Total6 7:49:48 73.75(6:22) 118.69(3:57) 2250126.1

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Sunday Jun 16 #

9 AM

Running 1:32:26 intensity: (10:11 @1) + (21:21 @2) + (58:18 @3) + (2:36 @4) 18.81 km (4:55 / km) +535m 4:18 / km
ahr:142 max:160

Rider Park Long

Wow. 11 minutes faster than a month ago on the same route. 35 seconds per k.

Got my PR on the five Strava segments on this route, even the segments that I've used for hill repeats. So I beat my hill repeat pace on a long run. That is extremely encouraging. Very glad to seem to be resolving a problem I've had for a while.

Saturday Jun 15 #

9 AM

Running 7:33 intensity: (21 @1) + (10 @2) + (6:37 @3) + (25 @4) 1.7 km (4:27 / km) +6m 4:22 / km
ahr:148 max:160

Running 43:25 intensity: (35 @3) + (40:26 @4) + (2:24 @5) 10.5 km (4:08 / km) +290m 3:38 / km
ahr:163 max:173

Damon Young Memorial Race

First overall. Chip time was 45 minutes. I removed a 1m40s from my time on here because I wanted to see my pace accounting for the #2 pit stop, shoes coming untied, and confusion about a poorly marked part of the course.

Really fun to have a course with so many turns, but it's also super draining to constantly be accelerating and braking... Kinda like orienteering :)

Running 10:00 intensity: (6:19 @1) + (2:08 @2) + (1:33 @3) 1.9 km (5:16 / km)
ahr:116 max:146

Friday Jun 14 #

10 AM

Cycling 1:55:39 intensity: (1:45:18 @1) + (8:41 @2) + (1:40 @3) 41.02 km (21.3 kph) +620m
ahr:113 max:139

Beat my Aston MTN segment by 2 minutes and was keeping it easy. Feeling good.

Thursday Jun 13 #

9 AM

Running 40:00 intensity: (1:18 @1) + (8:58 @2) + (10:04 @3) + (19:20 @4) + (20 @5) 9.75 km (4:06 / km) +37m 4:02 / km
ahr:153 max:170

20 minutes at threshold

About 5s faster per k than last week, and last week was 2x10 with a 2 minute recovery.

Accidentally hit my watch early into the 20 minutes. It looks like the average HR was higher this week, but it felt considerably easier.

So still interesting data coming back from this stuff. When I was hitting the thresholds hard in the fall, I got to the point where I was running within 1-2s per k of this pace on the trail for 20 minutes. So that hasn't changed.

But I am running much, much faster after the workouts. About 1:30-2:00 per k faster because my legs were absolutely fried in the fall from these thresholds.

Wednesday Jun 12 #

5 PM

Cycling 12:30 intensity: (11:10 @1) + (1:20 @2) 4.6 km (22.1 kph)
ahr:111 max:137

Running 1:06:05 intensity: (7:39 @1) + (39:19 @2) + (17:51 @3) + (1:16 @4) 11.05 km (5:59 / km) +377m 5:07 / km
ahr:137 max:159

Really relaxed run with Jake and Brent. Jake is in really good shape. So we both had to keep the pace more chill for Brent.

Cycling 12:10 intensity: (11:55 @1) + (15 @3) 4.45 km (21.9 kph) +19m
ahr:101 max:123

Tuesday Jun 11 #

6 PM

Running 1:10:00 intensity: (9:25 @1) + (17:22 @2) + (20:29 @3) + (22:44 @4) 14.91 km (4:42 / km) +366m 4:11 / km
ahr:145 max:167

7x5 minutes at threshold to Campbell's Ledge and back

About 25 seconds/km faster on the flats when I did a workout like this on May 30. And a 15s to 40s faster per km on the uphills. Double-checked the uphill figure. Wow. Didn't feel that fast.

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