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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Gswede

In the 7 days ending Oct 11, 2021:

activity # timemileskm+mload
  Cycling9 7:33:39 96.76(12.8/h) 155.72(20.6/h) 219589.9
  Running5 5:40:10 34.78(9:47) 55.97(6:05) 149593.7
  Hiking2 2:46:42 6.02 9.69 25826.5
  Orienteering2 2:01:27 8.19(14:49) 13.19(9:13) 39115c39.4
  Circuit Training2 1:10:0211.6
  Total16 19:12:00 145.76 234.57 433815c261.1

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Monday Oct 11, 2021 #

9 AM

Cycling 12:18 intensity: (4:25 @1) + (5:34 @2) + (2:19 @3) 5.28 km (25.8 kph) +49m
ahr:106 max:133

2 PM

Cycling 27:52 intensity: (8:41 @1) + (16:02 @2) + (3:09 @3) 6.43 km (13.8 kph) +202m
ahr:116 max:136

5 PM

Running 1:00:00 intensity: (39 @1) + (11:29 @2) + (47:52 @3) 12.41 km (4:50 / km) +136m 4:35 / km
ahr:134 max:148

Sunday Oct 10, 2021 #

Note

Let's try this again. Going to bike up to the park and planning to start at around 2:30pm Eastern.

https://eco.routechoices.com/c8sysw
12 PM

Cycling 1:59:21 intensity: (28:29 @1) + (30:00 @2) + (1:00:52 @3) 40.82 km (20.5 kph) +493m
ahr:79 max:105

Riding there

Brick trainings like these--where you do one sport directly after another--are very helpful to practice running tired without subjecting your body to the impact of running more beforehand. This seems to be particularly important in orienteering as many of our mistakes come when we are tired. So the focus is on training disciplined navigation in that state. Of course, you wouldn't want to do this before a session when you want to feel fresh and fast.

Also, from the studies I've read there is rarely a time that aerobic gains do not benefit running. So building that aerobic engine is important. It clearly isn't as sport-specific as running and orienteering, but that doesn't mean it isn't beneficial.

And if I'm going to be driving there anyway, I might as well ride the bike up and save the miles on my car.

Orienteering 49:13 intensity: (2:47 @2) + (25:29 @3) + (20:56 @4) + (1 @5) 5.9 km (8:21 / km) +215m 7:04 / km
ahr:146 max:167

Return to Merli

Really great forest for orienteering-mostly open but with some steep areas and rocky ground to make it interesting. Hopefully I can bring others out here in the future.

Only one big mistake at 9 when I lost my direction going through the dense beech forest. Apart from that decent but with a few inefficient routes.

Running 1:00:00 intensity: (15 @1) + (36:38 @2) + (21:45 @3) + (1:22 @4) 6.98 km (8:36 / km) +405m 6:40 / km
ahr:128 max:153

Adding on with Tyler as he did his 3hr run. Relaxed effort, but that was fine for today.

Cycling 1:48:59 intensity: (26:09 @1) + (57:41 @2) + (23:17 @3) + (1:52 @4) 39.79 km (21.9 kph) +318m
ahr:121 max:160

And back home. Tired, but not as much as you might expect. Good day of aerobic building.

Saturday Oct 9, 2021 #

Event: MNOC Masters Nationals
 

Note

Hahah, I forgot my map and I'm here. So I'm going for a run : )
9 AM

Cycling 12:11 intensity: (9:20 @1) + (2:34 @2) + (17 @3) 5.23 km (25.8 kph) +45m
ahr:103 max:125

2 PM

Cycling 27:48 intensity: (9:23 @1) + (18:06 @2) + (19 @3) 7.21 km (15.6 kph) +213m
ahr:115 max:131

4 PM

Running 1:20:00 intensity: (7:53 @1) + (43:13 @2) + (28:51 @3) + (3 @4) 10.84 km (7:23 / km) +419m 6:11 / km
ahr:125 max:149

Friday Oct 8, 2021 #

Note

Danny and I will be attempting to test out this fancy new GPS live tracking service with phones.

First course will be at 6:30-6:45pm Eastern. Link: https://eco.routechoices.com/cbp5ub

I'll post another link tomorrow.
9 AM

Cycling 31:27 intensity: (11:53 @1) + (16:30 @2) + (3:04 @3) 13.42 km (25.6 kph) +116m
ahr:114 max:141

Cycling 33:14 intensity: (12:05 @1) + (15:14 @2) + (5:47 @3) + (8 @4) 11.6 km (20.9 kph) +156m
ahr:117 max:150

6 PM

Orienteering 11:58 intensity: (3:26 @1) + (6:06 @2) + (2:26 @3) 1.14 km (10:28 / km) +24m 9:27 / km
ahr:111 max:135

Orienteering 1:00:16 intensity: (10 @1) + (25:12 @2) + (32:08 @3) + (2:46 @4) ***** 6.14 km (9:49 / km) +152m 8:44 / km
ahr:132 max:156 15c

Brownell Night-O

Very challenging both physically and technically. Moving across the rocky piles was tough, and it was extra tough to keep everything straight at night. Happy I managed to get through even if it was slow.

Thursday Oct 7, 2021 #

Note

I'm looking to camp from November 5-7 for the DVOA NRE. It looks like I can even book a site at the Scout Camp.

Anyone interested in joining?
9 AM

Circuit Training 39:01 intensity: (11:26 @1) + (18:38 @2) + (8:57 @3)
ahr:120 max:148

Standard kettlebell routine plus plank

Hard
5 PM

Cycling 42:29 intensity: (8:44 @1) + (22:33 @2) + (11:12 @3) 13.09 km (18.5 kph) +376m
ahr:121 max:146

Biking up to Moosic Mountain

Hiking 40:00 [1]

More hiking with Summer

Wednesday Oct 6, 2021 #

9 AM

Cycling 13:46 intensity: (5:08 @1) + (8:17 @2) + (21 @3) 6.4 km (27.9 kph) +25m
ahr:114 max:137

2 PM

Cycling 24:14 intensity: (5:26 @1) + (15:51 @2) + (2:57 @3) 6.44 km (15.9 kph) +204m
ahr:119 max:148

5 PM

Running 1:00:10 intensity: (12 @1) + (8:28 @2) + (32:57 @3) + (15:50 @4) + (2:43 @5) 12.6 km (4:47 / km) +157m 4:30 / km
ahr:142 max:171

15x1 minute at 5k effort on 1 minute recovery

GPS was way off under the trees, but I averaged 3:07/:10 in the clearings. And the pace was pretty steady for each.

Really tough workout, but feel good to move fast.

Tuesday Oct 5, 2021 #

10 AM

Running 1:20:00 intensity: (50 @1) + (34:46 @2) + (43:57 @3) + (27 @4) 13.15 km (6:05 / km) +377m 5:19 / km
ahr:131 max:150

Circuit Training 31:01 intensity: (22:38 @1) + (7:25 @2) + (58 @3)
ahr:104 max:140

Trail runner kettlebell workout plus plank
5 PM

Hiking 2:06:42 intensity: (1:08:28 @1) + (18:05 @2) + (40:09 @3) 9.69 km (13:04 / km) +258m 11:32 / km
ahr:95 max:148

Hike with Summer to watch sunset over the valley

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