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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 7 days ending Apr 25, 2021:

activity # timemileskm+mload
  Running5 6:05:23 41.75(8:45) 67.2(5:26) 1433134.4
  Skiking2 3:11:49 24.47(7:50) 39.38(4:52) 39674.1
  Cycling5 3:11:00 25.23 40.61 49247.1
  Orienteering1 47:38 3.39(14:02) 5.46(8:43) 30223.5
  Total11 13:15:50 94.85 152.64 2623279.1

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MoTuWeThFrSaSu

Sunday Apr 25, 2021 #

4 PM

Running 2:00:00 intensity: (41 @1) + (8:58 @2) + (1:21:24 @3) + (28:57 @4) 22.75 km (5:16 / km) +568m 4:41 / km
ahr:143 max:166

Focused on staying mostly aerobic for this but still ended up going a bit faster than last week. Last long run before TT.

Cycling 52:14 intensity: (7:32 @1) + (22:25 @2) + (19:54 @3) + (2:23 @4) 20.34 km (23.4 kph) +242m
ahr:126 max:157

Half a banana, some water. And back out on the road.

Also, I almost hit a very mangy, young coyote with a limp. It was a pretty sad scene. Are coyotes particularly active this time of year? I need a coyote expert. Is this a Tarry area of specialization?

Saturday Apr 24, 2021 #

11 AM

Cycling 48:46 intensity: (4:17 @1) + (15:41 @2) + (26:35 @3) + (2:13 @4) 20.26 km (24.9 kph) +251m
ahr:130 max:158

Doing night orienteering intervals this evening. So I got out there to activate the body for later. Such a nice day out. And my touring bike is so comfortable, not speedy by any means, but begging for long days in the saddle. They will come, they will come.
7 PM

Running 11:13 intensity: (1:02 @1) + (3:34 @2) + (6:37 @3) 1.37 km (8:13 / km) +50m 6:57 / km
ahr:129 max:145

Orienteering 47:38 intensity: (53 @1) + (4:22 @2) + (15:02 @3) + (22:45 @4) + (4:36 @5) 5.46 km (8:43 / km) +302m 6:50 / km
ahr:149 max:171

Night forest intervals
https://photos.app.goo.gl/iZgwu7TZn4cKxRb79

The leaves will be out in around DC for TT and the visibility will be much lower than it is here at the moment. So night is helpful for getting prepared for that.

It looks like the GPS started having some difficulties at times after 15 because it's clocked me at 30 to 100 kph on the jarring sections.

I did make a mistake on 16, but it wasn't that. I was tired enough at 23 that it didn't make much more sense to keep going. I wanted to practice race pace, not slow running.

I have more comments, but those are in the private notes
: )

I might have been stalked by a pack of curious coyotes. That was both freaky and exciting.

Running 9:07 intensity: (4:13 @2) + (4:54 @3) 1.33 km (6:52 / km) +25m 6:17 / km
ahr:130 max:145

Friday Apr 23, 2021 #

4 PM

Skiking 2:08:38 intensity: (56 @1) + (21:34 @2) + (1:26:37 @3) + (19:31 @4) 26.15 km (4:55 / km) +250m 4:42 / km
ahr:138 max:159

As disappointed as I am that we won't get to compete against our northern neighbors, I am very excited to have at least one confirmed big event in the US to look forward to this year.

Now let's just hope it actually works out.

Thursday Apr 22, 2021 #

9 AM

Cycling 30:00 intensity: (39 @1) + (3:51 @2) + (25:30 @3)
ahr:133 max:145

6 PM

Running 1:15:00 intensity: (26 @1) + (19:23 @2) + (39:51 @3) + (4:57 @4) + (10:23 @5) 13.98 km (5:22 / km) +316m 4:49 / km
ahr:140 max:179

10x75s hills at 5k effort and jog down recovery. Very grateful my Achilles can handle these workouts now.

Again it looks like I'm too loaded down with work to get out to Harriman this weekend. But I'm happy to be putting away savings, and it just snowed here again. So I'll hold off a bit longer on camping.

Wednesday Apr 21, 2021 #

11 AM

Running 1:15:01 intensity: (1 @1) + (13:39 @2) + (1:01:01 @3) + (20 @4) 12.79 km (5:52 / km) +297m 5:15 / km
ahr:135 max:151

Got caught in a snowstorm. Full-on whiteout conditions up top. Tired from yesterday. Happy to do a recovery jog
4 PM

Cycling 30:00 intensity: (21 @1) + (20:16 @2) + (9:23 @3)
ahr:127 max:139

Tuesday Apr 20, 2021 #

11 AM

Cycling 30:00 intensity: (40 @1) + (26:10 @2) + (3:10 @3)
ahr:125 max:135

6 PM

Running 1:15:02 intensity: (11 @1) + (1:08 @2) + (42:22 @3) + (20:13 @4) + (11:08 @5) 14.97 km (5:01 / km) +177m 4:44 / km
ahr:149 max:179

12x1min at 5k effort on 1min jog

First six on the trail loop, last six next to the lake. Pleased with the paces I was hitting on the lake.

Monday Apr 19, 2021 #

7 PM

Skiking 1:03:11 intensity: (25 @1) + (21 @2) + (18:37 @3) + (43:47 @4) + (1 @5) 13.22 km (4:47 / km) +145m 4:32 / km
ahr:152 max:167

Second porcupine of the season.

Much, much easier to skike on the rail trail when it's not wet. Still a really good workout though.

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