Training Log Archive: GswedeIn the 10 days ending Aug 25, 2018:
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Saturday Aug 25, 2018 #
Core O'Clock 35:00 [3]
Did this on an overlook with a truly beautiful view of the Yukon river. Pretty intense.
Warmup followed by
2 sets of
1 minute plank
10 plank switches
10 squats
2 minute plank
20 plank switches
20 squats
3 minute plank
30 plank switches
30 squats
I'm all planked out.
Warmup followed by
2 sets of
1 minute plank
10 plank switches
10 squats
2 minute plank
20 plank switches
20 squats
3 minute plank
30 plank switches
30 squats
I'm all planked out.
Friday Aug 24, 2018 #
11 AM
Orienteering 32:03 [4] *** 4.86 km (6:35 / km) +130m 5:49 / km
ahr:145 max:165 21c
https://photos.app.goo.gl/cMyCQxLUTG3C9PHk7
Really fun middle. Overall happy with my technical performance except for 7 where I allowed the green to push me to the left of where I thought I was.
Physically I was just feeling done. I was struggling to hold a pace climbing the steep, soft hills. I've been saying it for a while, but I need a break from training and competing. September will be really nice to let my body rest for a while. I've got a few training camps to set up and a few informal trail runs, but it'll be fun. And a big difference from training for myself.
My break would begin today, but I will be training tomorrow with Timo on a map near town. You've got to take advantage of the opportunities to learn when you get them.
Really fun middle. Overall happy with my technical performance except for 7 where I allowed the green to push me to the left of where I thought I was.
Physically I was just feeling done. I was struggling to hold a pace climbing the steep, soft hills. I've been saying it for a while, but I need a break from training and competing. September will be really nice to let my body rest for a while. I've got a few training camps to set up and a few informal trail runs, but it'll be fun. And a big difference from training for myself.
My break would begin today, but I will be training tomorrow with Timo on a map near town. You've got to take advantage of the opportunities to learn when you get them.
Running 30:00 [3] 5.0 km (6:00 / km)
Thursday Aug 23, 2018 #
1 PM
Orienteering 2:01:00 [3] *** 16.06 km (7:32 / km) +346m 6:48 / km
ahr:154 max:185 23c
https://photos.app.goo.gl/SWc8iu47rWrJJRTaA
A few bobbles at the beginning, but nothing too crazy.
My Achilles started hurting on the way to #7. I didn't see a point to destroy my tendon for a post-season championship. So I just went out to enjoy to the course and enjoy the terrain, which was beautiful!
A few bobbles at the beginning, but nothing too crazy.
My Achilles started hurting on the way to #7. I didn't see a point to destroy my tendon for a post-season championship. So I just went out to enjoy to the course and enjoy the terrain, which was beautiful!
Running 10:00 [3] 2.0 km (5:00 / km)
Wednesday Aug 22, 2018 #
3 PM
Orienteering 1:07:10 [3] **** 7.73 km (8:42 / km) +166m 7:51 / km
ahr:152 max:179 14c
https://photos.app.goo.gl/ppHzVW2LEwPgjuE28
Orienteering with Timo on Lewes Lake. We kept the pace pretty relaxed and ran together, switching off the lead each leg. It was helpful to see his technique, efficiency through the forest, and to pick his brain afterwards.
Really spectacular terrain. Some parts of the map were a little sketchy, but overall it's an amazing place and very well mapped.
We took a jog over to the left of 7 to get some good views in the meadow.
Orienteering with Timo on Lewes Lake. We kept the pace pretty relaxed and ran together, switching off the lead each leg. It was helpful to see his technique, efficiency through the forest, and to pick his brain afterwards.
Really spectacular terrain. Some parts of the map were a little sketchy, but overall it's an amazing place and very well mapped.
We took a jog over to the left of 7 to get some good views in the meadow.
8 PM
Core O'Clock 45:00
Back to the bodyweight workouts. These seem to help a lot with my agility in the forest. All the burpees and jumps in this workout are good practice for clearing trees on the forest floor.
Tuesday Aug 21, 2018 #
11 AM
Orienteering 13:46 [5] ** 3.21 km (4:17 / km) +12m 4:12 / km
ahr:141 max:157 15c
Not fast enough to beat Damian or Timo. Man, I'm bad at this orienteering stuff ;)
https://photos.app.goo.gl/nNKpYZQwrTVGjTVK9
https://photos.app.goo.gl/nNKpYZQwrTVGjTVK9
Running 25:00 [3] 4.0 km (6:15 / km)
2 PM
Orienteering 21:32 [4] *** 3.95 km (5:27 / km) +9m 5:24 / km
ahr:148 max:166 17c
HPP fundraiser. I was allowed one skip, accidentally skipped two. Kinda happy that I did because then I got to race Timo over the last three legs into the finish. Almost got him!
Running 15:00 [3] 2.5 km (6:00 / km)
Monday Aug 20, 2018 #
11 AM
Orienteering 50:07 [4] *** 7.81 km (6:25 / km) +119m 5:58 / km
ahr:152 max:176 16c
Certainly not my best day so far at this NAOC. Luckily my teammates had given me enough of a lead that I was still able to come in front of the Canadians.
https://photos.app.goo.gl/g5dP7hASYNJfExpR9 (before map flip)
https://photos.app.goo.gl/Cpiwn3zGsysxSBZ69 (after map flip)
#4 is where I lost most of the time. I executed everything properly until the final section of the leg, which seems to be a trend here that could use some looking into and training. I believe I just lost focus and didn't go far enough left once I ticked off the spur on my right. Once I was at the reentrant up top I found enough depressions up top to thoroughly confuse me. The visibility here is also low enough that immediate relocation is difficult. Eventually I went back to where things made sense and attacked the hill again, this time successfully.
I think I would have done everything the same, but I need to remember that the final attack needs a higher level of focus than most of the leg.
No big problems after that, just a bit of confusion with the trails on the way to #7. I was having trouble estimating distance. I suppose I'm not used to a forest floor that soft and consequently was moving slower. Good thing to keep in mind.
https://photos.app.goo.gl/g5dP7hASYNJfExpR9 (before map flip)
https://photos.app.goo.gl/Cpiwn3zGsysxSBZ69 (after map flip)
#4 is where I lost most of the time. I executed everything properly until the final section of the leg, which seems to be a trend here that could use some looking into and training. I believe I just lost focus and didn't go far enough left once I ticked off the spur on my right. Once I was at the reentrant up top I found enough depressions up top to thoroughly confuse me. The visibility here is also low enough that immediate relocation is difficult. Eventually I went back to where things made sense and attacked the hill again, this time successfully.
I think I would have done everything the same, but I need to remember that the final attack needs a higher level of focus than most of the leg.
No big problems after that, just a bit of confusion with the trails on the way to #7. I was having trouble estimating distance. I suppose I'm not used to a forest floor that soft and consequently was moving slower. Good thing to keep in mind.
Running 25:00 [3] 4.0 km (6:15 / km)
Sunday Aug 19, 2018 #
10 AM
Orienteering 40:03 [4] **** 5.53 km (7:14 / km) +230m 5:59 / km
ahr:148 max:177 18c
https://photos.app.goo.gl/LU3dLBDtjVZsDYTb6
NAOC Middle, 2nd North American. Timo won in 31 minutes.
Spectacular middle terrain. I was running fast and clean for most of the course and then lost the win on #10. Things stopped looking as I expected them to and I got into a depression that I didn't know existed. I thought I could have been south of the control, but wasn't confident enough to start running north. I decided to go back, relocate, and attack again. Lost a lot of time in the process.
I think attacking through 13 followed by the depression would have been better. A bit more distance, but more confidence and better running.
NAOC Middle, 2nd North American. Timo won in 31 minutes.
Spectacular middle terrain. I was running fast and clean for most of the course and then lost the win on #10. Things stopped looking as I expected them to and I got into a depression that I didn't know existed. I thought I could have been south of the control, but wasn't confident enough to start running north. I decided to go back, relocate, and attack again. Lost a lot of time in the process.
I think attacking through 13 followed by the depression would have been better. A bit more distance, but more confidence and better running.
Running 25:00 [3] 4.0 km (6:15 / km)
Saturday Aug 18, 2018 #
1 PM
Orienteering 1:30:18 [4] **** 13.65 km (6:37 / km) +320m 5:55 / km
ahr:159 max:175 23c
https://photos.app.goo.gl/RViC6iYNb63v7rpV9
NAOC Long. 3rd North American. Timo burned through the course in 70 minutes.
I had two big mistakes on 1 and 2.
For 1 I decided to go straight after seeing how the green slash was mapped on the model map. It was very runnable on the model. It was not here. I should have taken the long way around.
For 2, I read the depression as a hill. I just didn't see the slope tags at 1:15,000 and was careless. I climbed the spur that had a similar orientation and after running for too long I realized something was off.
After that I just tried to maintain a decent pace and being reasonably clean. I knew I could pick up places in the final loop. And that's just what happened. I navigated well through the final section and picked up time and places.
NAOC Long. 3rd North American. Timo burned through the course in 70 minutes.
I had two big mistakes on 1 and 2.
For 1 I decided to go straight after seeing how the green slash was mapped on the model map. It was very runnable on the model. It was not here. I should have taken the long way around.
For 2, I read the depression as a hill. I just didn't see the slope tags at 1:15,000 and was careless. I climbed the spur that had a similar orientation and after running for too long I realized something was off.
After that I just tried to maintain a decent pace and being reasonably clean. I knew I could pick up places in the final loop. And that's just what happened. I navigated well through the final section and picked up time and places.
Running 25:00 [3] 4.0 km (6:15 / km)
Friday Aug 17, 2018 #
Event: NAOC 2018
11 AM
Orienteering 30:00 [3] 3.95 km (7:35 / km) +72m 6:57 / km
ahr:152 max:174
Thursday Aug 16, 2018 #
Note
Does anyone have experience with TrainingPeaks to create and manage training plans?
6 PM
Orienteering 42:45 [3] 5.16 km (8:17 / km) +123m 7:25 / km
ahr:157 max:183