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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 7 days ending Apr 18, 2021:

activity # timemileskm+mload
  Running5 5:26:56 36.24(9:01) 58.32(5:36) 1330114.0
  Cycling4 2:00:0333.9
  Orienteering2 1:46:19 7.55(14:05) 12.16(8:45) 47338c41.3
  Skiking1 1:00:31 6.14(9:51) 9.89(6:07) 9419.1
  Total10 10:13:49 49.94 80.36 189738c208.2

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Sunday Apr 18, 2021 #

11 AM

Cycling 30:00 intensity: (1:15 @1) + (16:52 @2) + (11:53 @3)
ahr:126 max:138

It looks like there might be an upcoming tax credit for e-bikes. A future replacement for a car? I think so.
5 PM

Running 2:00:02 intensity: (28 @1) + (5:05 @2) + (1:25:13 @3) + (29:16 @4) 22.01 km (5:27 / km) +569m 4:50 / km
ahr:143 max:163

A trail loop followed by a loop of the lake to get the legs out of slow trail running.


A nice confidence boost when the ATVs can't keep up with you on the trails. Getting fitter.

Saturday Apr 17, 2021 #

10 AM

Running 10:01 intensity: (1:28 @1) + (7:07 @2) + (1:13 @3) + (13 @4) 1.3 km (7:42 / km) +38m 6:43 / km
ahr:121 max:150

Orienteering 45:58 intensity: (48 @1) + (4:50 @2) + (9:10 @3) + (25:02 @4) + (6:08 @5) *** 5.9 km (7:47 / km) +175m 6:47 / km
ahr:152 max:174 22c

https://photos.app.goo.gl/DaebkHsjCeWogLUk8

Some forest intervals for the soul. Such fun terrain, but also quite difficult to really pick up the pace because of just how rocky the ground is. Lots of downed trees after 19, tough to push and keep track of anything.

I stopped for roughly a minute at each water stop on the clue sheet. Took some time to focus on breathing and then get hyped each time.

I also imagined that I was fighting mid-pack in the WOC relay to really get to overspeed and feel nervous. I was able to suspend disbelief for most of the course, but fell out of focus at times. It was fun to have my friends out there, at least in my mind. I hope I get to see them soon.

Running 4:26 intensity: (5 @2) + (2:34 @3) + (1:47 @4) 0.66 km (6:42 / km) +21m 5:48 / km
ahr:143 max:163

5 PM

Cycling 30:00 intensity: (29 @1) + (10:38 @2) + (11:11 @3) + (5:35 @4) + (2:07 @5)
ahr:138 max:171

This GCN workout: https://youtu.be/QUoToFsMNig

Friday Apr 16, 2021 #

9 AM

Cycling 30:03 intensity: (25 @1) + (15:59 @2) + (13:39 @3)
ahr:128 max:142

I wanted to do a training camp this weekend on several of the HVO/WCOC Winter Series courses, but I (fortunately) got several more large projects. So it'll have to be next weekend.
5 PM

Running 30:00 intensity: (48 @1) + (3:14 @2) + (25:38 @3) + (20 @4) 4.65 km (6:27 / km) +199m 5:19 / km
ahr:135 max:150

Orienteering 1:00:21 intensity: (38 @1) + (21:51 @2) + (34:58 @3) + (2:54 @4) *** 6.26 km (9:39 / km) +298m 7:47 / km
ahr:133 max:156 16c

https://photos.app.goo.gl/w9P4NAApMf8iBjXHA

I'm surprised I didn't go slower. The first part of this terrain is quite rough. Lots of loose rock, dense blueberry, and mountain laurel. But the last 15 minutes were in super beautiful hemlock forest. Nice to have so much variety.

I'm going to remake the map because the georeferencing is off and I think I know how to get the cliffs more accurately.

I won't be posting these courses on UsynligO or publicly on O-range. There is nowhere good to park and the terrain is just too rough. I like the challenge, but this is far too much for most people.

Running 12:27 intensity: (1:47 @1) + (10:29 @2) + (11 @3) 2.03 km (6:07 / km) +16m 5:53 / km
ahr:119 max:131

Thursday Apr 15, 2021 #

Note
(rest day)

Full rest day, which feels strange. But it'll probably be beneficial in the long run. No symptoms other than a very sore shoulder.

Wednesday Apr 14, 2021 #

11 AM

Running 1:10:00 intensity: (28 @1) + (17:54 @2) + (49:56 @3) + (1:06 @4) + (36 @5) 11.45 km (6:07 / km) +293m 5:25 / km
ahr:134 max:173

Recovery run on the trails. Swallowed a few bugs. How many do you have to swallow for good luck?

Tuesday Apr 13, 2021 #

10 AM

Cycling 30:00 intensity: (42 @1) + (2:39 @2) + (26:39 @3)
ahr:133 max:142

Scheduled for some Pfizer Pfizzles tomorrow. It was concerning how easy it was to get an appointment. 20 minutes from my house.

Also three weeks after would be right before the TT. So hopefully I can push the appointment back or move it up. We'll see, but getting the vaccine is more important.
5 PM

Running 1:20:00 intensity: (10 @1) + (5:13 @2) + (48:18 @3) + (15:33 @4) + (10:46 @5) 16.21 km (4:56 / km) +196m 4:39 / km
ahr:146 max:173

6x3m at 10k effort with 2m recovery jog.

First half on the trail loop, second half on asphalt. It feels so nice to push hard without Achilles pain.

Monday Apr 12, 2021 #

6 PM

Skiking 1:00:31 intensity: (39 @1) + (5:55 @2) + (48:32 @3) + (5:25 @4) 9.89 km (6:07 / km) +94m 5:50 / km
ahr:139 max:155

So the Skikes work on gravel rail trails, but that was a much more intense workout than I was expecting. It has rained so it was a bit muddy, which likely made it even harder. But yeah this will be a good place to skike.

On a side note, I am really happy with how much my skate form and balance have improved since I started using these. I feel very confident on them and know when to switch between V1, V2, offset, double poling.

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