Training Log: Gswede
In the last 7 days:
| activity | # | time | miles | km | +m | load | ||||||
| Running | 6 | 4:55:09 | 33.49 | (8:49) | 53.89 | (5:29) | 1353 | 103.1 | ||||
| Skate ski | 1 | 1:46:33 | 6.07 | (17:34) | 9.76 | (10:55) | 201 | 32.0 | ||||
| Orienteering | 1 | 1:43:22 | 7.52 | (13:44) | 12.11 | (8:32) | 320 | 24c | 46.0 | |||
| Circuit Training | 1 | 20:15 | 12.2 | |||||||||
| Total | 8 | 8:45:19 | 47.07 | 75.76 | 1873 | 24c | 193.3 | |||||
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Saturday Jan 25 #
7 AM
Running 5:22 [3] 0.81 km (6:38 / km) +7m 6:22 / km
Running 22:26 [5] 4.76 km (4:43 / km) +252m 3:43 / km
2nd place at the PA snowshoe champs.
Apparently I am now qualified to race at Nationals in Leadville in March. Wow.
Apparently I am now qualified to race at Nationals in Leadville in March. Wow.
Running 10:00 [3] 1.63 km (6:09 / km) +68m 5:05 / km
4 PM
Running 30:00 [3] 5.02 km (5:59 / km) +84m 5:31 / km
Friday Jan 24 #
2 PM
Running 35:00 [3] 6.91 km (5:04 / km) +73m 4:49 / km
Keeping it short for the two days of racing ahead. Snowshoe race tomorrow and Chilly Cheeks on Sunday.
A training camp in Ecuador at 3400m? Well that's an interesting proposition.
A training camp in Ecuador at 3400m? Well that's an interesting proposition.
Thursday Jan 23 #
Note
Here it is, folks! The entries for the first biennial Aston Mountain course design contest!
We had 5 entries, all of which I think have used the terrain in excellent ways. Several of the candidates provided control descriptions that I have removed because not everyone had them. I will be using them when I go out to train on these courses.
Edit: We just received a late entry to the contest (Entry F). I've allowed it because it only means the entry will receive fewer votes and because, well, why the hell not?
If you'd like to make any comments about the courses, feel free to comment on my log.
You can see the entries here.
And you can vote on them here.
Voting closes on Sunday evening!
We had 5 entries, all of which I think have used the terrain in excellent ways. Several of the candidates provided control descriptions that I have removed because not everyone had them. I will be using them when I go out to train on these courses.
Edit: We just received a late entry to the contest (Entry F). I've allowed it because it only means the entry will receive fewer votes and because, well, why the hell not?
If you'd like to make any comments about the courses, feel free to comment on my log.
You can see the entries here.
And you can vote on them here.
Voting closes on Sunday evening!
11 AM
Running 1:00:00 [3] 12.4 km (4:50 / km) +195m 4:29 / km
Way too much ice on the trails. This is the only way to get a decent aerobic run in. 5x20/40 at the end. Legs are out of habit of sprinting
Wednesday Jan 22 #
4 PM
Orienteering 1:43:22 *** 12.11 km (8:32 / km) +320m 7:32 / km
24c
https://photos.app.goo.gl/G9dhhWeu8Z66cTAp9
Dusk-O with GPS Orienteering
I like this training method because I get to do the first few controls with daylight to get my confidence up. And slowly the course gets more and more technically challenging. I'm only using a 250 lumen headlamp for these courses because I want to work in low-viz conditions. For night-o races I can use a stronger lamp.
Each mistake was due to going off my bearing and misjudging the distance. This is in part due to the rocky ground and blueberry distracting me from the map. But that just means I need to have an even more conscious focus on reading the map and checking the compass.
I lost the flow completely at 11. So I took a few minutes to breathe and refocus. That worked pretty well.
Dusk-O with GPS Orienteering
I like this training method because I get to do the first few controls with daylight to get my confidence up. And slowly the course gets more and more technically challenging. I'm only using a 250 lumen headlamp for these courses because I want to work in low-viz conditions. For night-o races I can use a stronger lamp.
Each mistake was due to going off my bearing and misjudging the distance. This is in part due to the rocky ground and blueberry distracting me from the map. But that just means I need to have an even more conscious focus on reading the map and checking the compass.
I lost the flow completely at 11. So I took a few minutes to breathe and refocus. That worked pretty well.
Tuesday Jan 21 #
Note
An unfortunate chain of events led to today being an unplanned rest day. Double tomorrow to make up for it.
8 PM
Running 40:01 [3] 6.74 km (5:56 / km) +203m 5:09 / km
Edit: Got it together and went out, because no one ever reached their goals by making excuses.
Tough to get the motivation up for even an easy run alone in the cold, dark night, especially after a long day of work. But I put my clothes on, grabbed my headlamp and the ZMR simulation, and stepped out the door.
Now I feel much better.
Tough to get the motivation up for even an easy run alone in the cold, dark night, especially after a long day of work. But I put my clothes on, grabbed my headlamp and the ZMR simulation, and stepped out the door.
Now I feel much better.
Monday Jan 20 #
Note
Just signed up for M-Elite at the Maximus Orienteering Meeting west of Madrid in mid-February. There's currently 78 foreign competitors in the M-E Class, and 1 Spanish competitor. Most Spanish orienteers don't sign up until a week before the event. So there should be about 40 to 50 more people signing up before the actual event.
That's going to be a long start window.
That's going to be a long start window.
Circuit Training 20:15 [4]
2xAdonis
Sunday Jan 19 #
1 PM
Running 46:45 [3] 7.68 km (6:05 / km) +321m 5:02 / km
Drove out to Crystal Lake Ski Center today, but the final hill was way too icy. My car started to slide back while I was accelerating. While I was stuck, a pickup came sliding down the hill and just missed me.
So I said screw this. Went back to the church further down the hill, parked the car, and ran the rest of the way in.
So I said screw this. Went back to the church further down the hill, parked the car, and ran the rest of the way in.
Skate ski 1:46:33 [3] 9.76 km (10:55 / km) +201m 9:54 / km
They had just enough snow to make skiing possible, but, in their words, the trails were rolled, not packed. I was digging in for a lot of this. There was also a lot of uphill, but I did say I wanted to practice. So I can't complain.
Really cool trails actually and it looks like it could be a fun place for orienteering in warmer weather.
Really cool trails actually and it looks like it could be a fun place for orienteering in warmer weather.
Running 45:35 [3] 7.94 km (5:44 / km) +150m 5:15 / km
Very glad I didn't try to drive up. I probably could have made it up the hill, but the downhill is what concerned me.
This concern was validated when I saw an SUV in a ditch just off the road while running down. And it wasn't there when I ran up.
This concern was validated when I saw an SUV in a ditch just off the road while running down. And it wasn't there when I ran up.
- Feb 13 [2w, 5d]: Y! - Maximus O Meeting Suuuuuuuuuuuuuuu
- Mar 21 [8w, 0d]: Y! - DVOA Big Woods National Event
- Jul 25 [26w, 0d]: Y! - North American Orienteering Championship
- Dec 7, 2050 [1,610w, 4d]:
Recent Weeks:
| Week Ending | Training hours by intensity | |||||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 13 | |||||||||||||
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| Dec 29, 2019 | |
| Week Ending | Training hours by activity | |||||||||||||
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| Dec 29, 2019 | |
| Week Ending | Training kilometers by activity | |||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 110 | |||||||||||
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| Dec 29, 2019 | |
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