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Training Log Archive: Gswede

In the 7 days ending Oct 1, 2017:

activity # timemileskm+mload
  Cross-training1 5:00:00 18.64(16:06) 30.0(10:00)30.0
  Running7 4:53:48 35.23(8:20) 56.7(5:11) 1144131.4
  Orienteering3 4:28:01 25.42(10:33) 40.91(6:33) 154847c145.1
  Core O'Clock2 1:00:0015.0
  Total10 15:21:49 79.3 127.62 269247c321.5

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Sunday Oct 1, 2017 #

2 PM

Orienteering 2:58:24 [4] *** 30.41 km (5:52 / km) +1002m 5:02 / km

Hudson Highlander, 1st.

So, this is the first Highlander I've ever run. And I was very happy to be back in these woods during my favorite season.

I wasn't sure how bad the mountain laurel would be. So I avoided it initially, but it seems that it's gotten better over the years. You have to slow down, but you can get through it.

The blueberry has, however, gotten considerably worsen, particularly on top of Rockhouse.

The legs held up pretty well until about 22. That's when my traditional hamstring cramps started. I had to stop several times to stretch out my legs. I'm happy this happened though, because it means I can train it. I haven't always been able to recreate this in Spain because the terrain is often so open that I don't have to lift my legs as much. Not here though.

A few errors here and there when I lost focus, but not loads of time.

I was really happy to share the podium with my Spanish friends and Evalin. It's great to see them out there.

Loop 1

Loop 2

Loop 3, Trail Run

Loop 4

Saturday Sep 30, 2017 #

Cross-training 5:00:00 [1] 30.0 km (10:00 / km)

Friday Sep 29, 2017 #

Running 45:00 [3] 8.0 km (5:38 / km) +150m 5:09 / km

Easy morning on the trails. Really beautiful out with how the sun cuts through the canopy.

Core O'Clock 30:00 [2]

100 pushups, 20pedestal, 5 minute calf raises, 5 minute plank, 20 pullups

Thursday Sep 28, 2017 #

Running warm up/down 25:00 [2] 5.0 km (5:00 / km)

7 PM

Running 30:27 [5] 7.49 km (4:04 / km) +184m 3:37 / km

Last of the Wissahickon Wanderers Informal Trail Race Series.

Night race, which made the rocky trails much more fun.

Fun course. Took the lead from the start and continued to open it up throughout the rest of the course. I would have liked a bit more climb.

Last high intensity session before the Highlander. Now time to be a tourist!

Wednesday Sep 27, 2017 #

12 PM

Orienteering 37:06 [4] **** 5.47 km (6:47 / km) +257m 5:30 / km

A rerun of the 2008 US Team Trials Middle at Hickory Run.

Really beautiful day. Sunny and on the warmer side. Water features were quite dry, except for the uncrossable marsh south of #14. That still had enough water in it for me to sink waist deep after two steps.

I included a quote from Thierry to remind me how to approach this middle. Okay. Maybe he said it in an interview at WOC and was talking about Estonia. But, he would say it about Pennsylvania too, as I'm sure anyone who's run at Hickory Run would agree.

The vegetation reduced visibility in most parts to about 20 meters, 50 meters was as good as it got. The worst part was definitely the overabundance of spiders and their webs. I lost focus on the way to #2 because I had to keep cleaning them off my face.

I do not count Hickory Run among my favorite maps to enjoy orienteering. It's difficult to enjoy getting smacked in the face by plants every step. To enjoy orienteering, I prefer places like Harriman, Laramie, Peguerinos, many parts of Sweden. But it is a very technically difficult map. Such low visibility and subtle features mean that you can never relax. It's great to have a terrain like this to prepare the US team for Latvia.

I'd like to take a few sentences to celebrate the disappearance of
snot-nosed kid Greg (way down in 42nd) and the emergence of snot-nosed adult Greg. Kid Greg ran the red course at the same meet nearly ten years ago and spent almost as much time lost as adult Greg spent on the blue course today. So progress can happen!

Running 10:00 [3] 2.0 km (5:00 / km)

2 PM

Orienteering 52:31 [3] 5.04 km (10:25 / km) +289m 8:06 / km

Picking up the last USARA control.

This is the first time I've been on the Shades of Death map (awesome name) to the best of my memory. The green is very green. But the white is extremely open. I've hardly seen woods that open in Pennsylvania. I'll have to play around with that area in the future.

Tuesday Sep 26, 2017 #

Running 1:10:00 [3] 10.0 km (7:00 / km) +150m 6:31 / km

Legs were pretty beat up from yesterday. So I went out for an easy morning jog with the padre. I love these woods early in the morning.

Core O'Clock 30:00 [3]

100 pushups, 20xpedestal, 10 minute plank, 20 pullups, 5 minute calf raises

Monday Sep 25, 2017 #

Running warm up/down 20:00 [2] 4.0 km (5:00 / km) +100m 4:27 / km

4 PM

Running 1:33:21 [4] 20.21 km (4:37 / km) +560m 4:03 / km

A double rerun of the Wissahickon 10k Trail Classic. I was very excited to be back in the Wiss and ran too fast for the first 7k. I relaxed for the next 7k to finish strong but the damage had been done. Shoe also came untied in one spot. I should probably start taping my shoes for workouts like this also.

I'll have to run smarter next time. Still really fun and great to be back in this park. Hot out, 31°C and humid.

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