Training Log Archive: GswedeIn the 31 days ending Aug 31, 2020:
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Monday Aug 31, 2020 #
Running 45:00 9.38 km (4:48 / km) +88m 4:35 / km
ahr:161 max:176
Sunday Aug 30, 2020 #
Running 30:00 6.39 km (4:42 / km) +68m 4:28 / km
ahr:143 max:162
This week will be a lower volume week while still maintaining the speed so I can be sure to destroy whatever time AJ and Peter put down out there.
Saturday Aug 29, 2020 #
Circuit Training 20:00
Running 45:06 8.07 km (5:35 / km) +249m 4:51 / km
ahr:138 max:163
Friday Aug 28, 2020 #
Running 2:00:00 19.92 km (6:02 / km) +692m 5:08 / km
ahr:142 max:172
Thursday Aug 27, 2020 #
Running 1:02:38 10.55 km (5:56 / km) +364m 5:04 / km
ahr:139 max:162
Legs were feeling pretty beat up and it was super humid and warm. So I wasn't expecting much. But after getting my heart rate up on the first rep, things started to come together.
Wednesday Aug 26, 2020 #
Running 1:00:00 12.51 km (4:48 / km) +240m 4:23 / km
ahr:140 max:155
But, of course, I live in East Mountain. So it's impossible not to get lots of climb anytime I step out the door.
Tuesday Aug 25, 2020 #
Orienteering 17:26 2.18 km (7:59 / km) +42m 7:17 / km
ahr:132 max:160
Orienteering 37:06 5.1 km (7:16 / km) +229m 5:56 / km
ahr:152 max:173 19c
Tied my 2017 time. 4 minutes faster than in June after the break I took for my knee.
But I never really felt good. I was never able to dig into that extra gear that comes when everything is flowing. I didn't think the training camp last week had drained me that much, but apparently it did.
Still a good sign of progress. Excited for the Billygoat next week.
Running 21:38 2.8 km (7:43 / km) +192m 5:45 / km
ahr:130 max:162
Monday Aug 24, 2020 #
Running 1:00:00 10.44 km (5:45 / km) +297m 5:02 / km
ahr:143 max:164
Circuit Training 25:00
Sunday Aug 23, 2020 #
Cycling 1:25:01 35.81 km (25.3 kph) +450m
ahr:122 max:157
Saturday Aug 22, 2020 #
Running 1:02:31 11.15 km (5:36 / km) +189m 5:10 / km
ahr:134 max:164
Same plan as last time, 3x[800, 2x400]. 1 minute recovery between intervals, 3 minute recovery between sets. The only difference from last time is that I wanted to make the last set sting a bit more. Legs were very heavy to start.
Times:
2:33
1:13
1:11
2:27
1:08
1:10 (stopped the watch a few seconds late)
2:25
1:11
1:05
Friday Aug 21, 2020 #
Running 1:00:00 10.42 km (5:45 / km) +250m 5:08 / km
ahr:134 max:163
Thursday Aug 20, 2020 #
Running 7:32 1.26 km (5:59 / km) +6m 5:50 / km
ahr:136 max:146
Orienteering 1:07:41 **** 6.28 km (10:47 / km) +275m 8:51 / km
ahr:135 max:162 21c
Sandy F visited this area the other day and gave it some pretty good reviews. So I figured I'd check it out with the juniors.
More open than Hickory Run, but still very low visibility. So it was super tough.
I was also starting to feel pretty fatigued mentally and physically. I'd prefer to really push hard in this terrain because I'm more focused that way. When I run relaxed I tend to relax too much mentally also.
This is the type of place that I want to do intervals. If you can be accurate and fast here, I don't think there are many terrains that would be challenging to you.
Running 7:12 1.17 km (6:09 / km) +137m 3:53 / km
ahr:127 max:139
Running 30:00 6.39 km (4:42 / km) +156m 4:11 / km
ahr:141 max:157
Wednesday Aug 19, 2020 #
Skate ski 30:59 6.0 km (5:10 / km) +31m 5:02 / km
ahr:120 max:148
Orienteering 13:32 1.05 km (12:52 / km) +149m 7:32 / km
ahr:107 max:139
Orienteering 52:11 **** 6.47 km (8:04 / km) +303m 6:32 / km
ahr:145 max:174 27c
Tuesday Aug 18, 2020 #
Orienteering 1:17:48 7.45 km (10:26 / km) +582m 7:30 / km
ahr:130 max:150 20c
Monday Aug 17, 2020 #
Orienteering 9:08 0.63 km (14:30 / km) +51m 10:18 / km
ahr:112 max:127
Orienteering 1:59:54 *** 13.56 km (8:51 / km) +769m 6:53 / km
ahr:147 max:173 33c
Orienteering 20:00 [2] 1.0 km (20:00 / km) +160m 11:07 / km
Sunday Aug 16, 2020 #
Orienteering 25:12 1.51 km (16:42 / km) +271m 8:48 / km
ahr:119 max:158
Orienteering 38:50 **** 5.38 km (7:13 / km) +278m 5:44 / km
ahr:154 max:179 18c
Miss on the first control but very clean and fast after that.
Since I haven't been racing for a while, it seems I may have fallen back into bad habits with how I start races. Going to continue working on this.
Orienteering 10:43 1.06 km (10:09 / km) +6m 9:53 / km
ahr:122 max:149
Orienteering 33:23 1.99 km (16:46 / km) +275m 9:55 / km
ahr:109 max:149
Orienteering 31:43 *** 3.49 km (9:05 / km) +112m 7:50 / km
ahr:129 max:146 15c
Saturday Aug 15, 2020 #
Orienteering 1:10:17 *** 6.34 km (11:05 / km) +434m 8:16 / km
ahr:136 max:161 5c
Friday Aug 14, 2020 #
Running 30:00 6.28 km (4:46 / km) +78m 4:30 / km
ahr:138 max:154
Thursday Aug 13, 2020 #
Skate ski 1:00:47 4.13 km (14:44 / km)
ahr:119 max:141
So I went out to do some of the drills Alex recommended. Today I just did Figure 8s, Slalom, and stopping within 2 meters. The first 50 minutes were without poles, last ten minutes with. My heart rate really started getting up there for just drills.
Also, from the DEM, this looks like the hilliest basketball court that's ever existed.
Running 2:11:59 21.74 km (6:04 / km) +820m 5:07 / km
ahr:140 max:169
But luckily no mountain lions. As sad as it is that early United Statesians hunted all the apex predators here to extirpation, it is nice to not have to worry about being stalked by a big cat.
Also carried a 500ml collapsible bottle, but a Ziploc bag could possibly be more effective. Must do more research.
Wednesday Aug 12, 2020 #
Orienteering 1:15:37 **** 6.95 km (10:52 / km) +295m 8:58 / km
ahr:135 max:186 11c
https://photos.app.goo.gl/M1DVn6dkabTWed4w6
Another compass course at Gouldsboro. This is an extremely difficult area because the contours are extremely subtle and the forest is not at all white (old, low-density data). Being optimistic, visibility is 10m, sometimes 20. And the dense beech forest constantly pushes you around. So, yes, extremely difficult to maintain a bearing for these longer legs.
Also it was surprising how mentally fatigued I was by the end of this. It was getting extremely difficult to continually check my bearing. I suppose staying focused for an hour weighs on you a bit.
Tuesday Aug 11, 2020 #
Running 1:05:01 10.37 km (6:16 / km) +345m 5:22 / km
ahr:147 max:167
Monday Aug 10, 2020 #
Note
I am grateful for:
-Lidar and all the tools and programs I can use to create usable maps where none existed so far for orienteering.
-GPS punching programs. I've said it a lot, but this changes so much for me and anyone else in NorAm who wants to get a solid training session in. You can run with so much more confidence than when there are no tapes or flags.
-The forethought our leaders had in the past to reforest Pennsylvania after it was made almost completely bare.
-Glaciers and mountain building. So much interesting terrain.
-The Gulf of Mexico and Atlantic winter storms: Helping to increase the moisture on the eastern half of the continent and thereby grow the forests.
-Interval sessions (on a map) with other orienteers. It is honestly one of my favorite feelings to fly through physical terrain while competing head-to-head with others.
-The amazing amount of diversity I've gotten to witness in Pennsylvania's ecosystem this summer. For a postindustrial area that once had all of its forest cut down and a large part of its fauna made extant, it's amazing what we have here.
-Magnetic north. No explanation needed here. I think we're all grateful this exists... I guess it's also nice that the magnetic field protects us from solar wind and cosmic rays. But I like that we can use it for orienteering.
-Porcupines. The most curious little creatures that usually don't care about me at all. I'm glad to know they're out there.
-Running and bike paths where you don't have to worry about irresponsible drivers. I could go far into more solutions to this and how we can improve these paths, but I'll just say I'm grateful for the ones we have.
-Volunteers. I have a lot of respect for people who dedicate their time and energy without expecting anything in return.
-Also! Event directors who make their living from organizing events. Just because you're getting paid, it doesn't mean you haven't made sacrifices along the way or worked your tail off to create an experience for everyone. The people who decide to work holding events deserve a lot for respect.
-As do mappers. As I've dabbled in making my own maps, I've gotten see more of the tough decisions and hard work that goes into making a proper map. So kudos to those who make the maps of our playgrounds.
-Last one for now, healthy ecosystems. You know when you're in one. Orienteers in particular have a sense for healthy forests because we get to see so many. There's a noticeable difference when the forest is in balance.
Running 30:46 6.26 km (4:55 / km) +90m 4:35 / km
ahr:147 max:161
Sunday Aug 9, 2020 #
Running 6:24 0.89 km (7:10 / km) +4m 7:01 / km
ahr:130 max:146
Running 18:08 2.61 km (6:57 / km) +327m 4:17 / km
ahr:162 max:183
Running 8:20 1.04 km (7:58 / km) +101m 5:22 / km
ahr:131 max:148
Running 5:40 1.77 km (3:13 / km)
ahr:138 max:145
Local race director Ron Horn has been working very hard to hold a reduced number of races with extensive COVID precautions.
I signed up and figured I would run it if they were actually adhering to their stated precautions and I could leave if I wasn't happy. In either case I'd be supporting a local company, so it doesn't seem to hurt.
I was happy with what I saw. So I ran.
I could feel that I haven't been doing any high intensity stuff. I reached a solid pace on the uphill and couldn't dig deeper
So I had to let Matt go. Then after 40 minutes the downhill race started. Amazing how big the difference is between uphill and downhill.
I pulled something in my back at some point over the past few days. So I didn't push all out on the downhill, just in case. But it was fun all the same.
Running 32:45 3.69 km (8:53 / km) +299m 6:19 / km
ahr:152 max:171
Saturday Aug 8, 2020 #
Orienteering 1:06:34 **** 5.81 km (11:28 / km) +250m 9:26 / km
ahr:129 max:157 13c
Running 6:32 0.75 km (8:43 / km) +35m 7:04 / km
ahr:123 max:133
Friday Aug 7, 2020 #
Running 1:00:01 12.55 km (4:47 / km) +150m 4:31 / km
ahr:143 max:162
Achilles felt much, much better today. What's happened in the past is that after a day like yesterday, I would give up on my stretching and strengthening routine and be disappointed that progress wasn't coming faster.
This time round I'm taking my Achilles recovery one day at a time. Just continuing to stretch and strengthen progressively. Maybe someday it'll be well enough to stop, but I've got a long road until then.
Circuit Training 30:00
Thursday Aug 6, 2020 #
Running 13:26 2.38 km (5:39 / km) +35m 5:16 / km
ahr:131 max:143
Orienteering 1:20:19 *** 10.29 km (7:48 / km) +459m 6:23 / km
ahr:159 max:182 21c
Achilles was hurting a bit for this and man those ferns are slow going. But it's my fault for doing intervals before. I expect AJ, Peter, and Keegan will all be able to beat this.
Lost three minutes going to the wrong control. Overall it was fairly clean, just difficult to move swiftly with pain in my Achilles. The tendon is definitely improving, and it felt amazing during the intervals. But it was still sore today. Still, steps forward with a long-standing injury.
Although if I can keep us this pace, or even a little faster with cooler weather in October, that would be a solid time for the WOC long. Does anyone have any estimates on how Jackie Jones compares in technical/physical difficulty to the long terrain?
Running 10:00 1.24 km (8:04 / km) +32m 7:08 / km
ahr:135 max:162
Wednesday Aug 5, 2020 #
Note
The WOC 93 Long and Short in October. Should I wait for a day with torrential downpour to make the long more accurate?
All of my trail running friends are doing FKTs and I've been trying to come up with an option for orienteering. Treating these as big races should do it. I've run both of the courses, but it was a few years ago and a different time of year.
Time to get to work.
Running 1:00:04 9.86 km (6:05 / km) +413m 5:02 / km
ahr:132 max:153
Tuesday Aug 4, 2020 #
Running 54:34 9.91 km (5:30 / km) +80m 5:18 / km
ahr:129 max:147
Times:
2:36
1:11
1:09
2:29
1:09
1:12
2:29
1:10
1:08
I decided to go up here because it's a mostly flat, packed gravel road with hardly any people. So I didn't need to worry about dodging people or wearing a mask. It was a bit cooler up there and there were spectacular views of the sunset over the valley.
Plus I like to imagine that training at that elevation is altitude training. I won't listen to what anyone has to say on it because a placebo effect is the best effect.
Monday Aug 3, 2020 #
Circuit Training 30:10
Orienteering 11:59 1.03 km (11:36 / km) +125m 7:13 / km
ahr:138 max:154
Orienteering 1:00:37 *** 6.98 km (8:41 / km) +244m 7:23 / km
ahr:140 max:161 31c
https://photos.app.goo.gl/sAskjm5v17FyiY3q6
The goal for this session was to check out the new map and get time in the forest while sticking on bearings. Did that for the most part with a few misses.
Really, really nice forest. Similar to Harriman, except slightly denser forest. Just enough to bring the visibility down and make it physical and technically challenging. The green on the upper cliffs was mostly mountain laurel, but not too dense, just enough to make things interesting.
The green on the northern slope was fairly dense hemlock. Really fun terrain. The spiderwebs were significantly less fun, but it comes with the season!
Running 5:00 0.63 km (7:56 / km) +7m 7:30 / km
ahr:152 max:162
Sunday Aug 2, 2020 #
Hiking 1:33:01 6.73 km (13:49 / km) +61m 13:13 / km
ahr:83 max:120
Running 1:00:00 12.35 km (4:52 / km) +120m 4:38 / km
ahr:145 max:164
Saturday Aug 1, 2020 #
Running 12:01 1.72 km (7:00 / km) +21m 6:36 / km
ahr:139 max:151
Running 19:13 3.73 km (5:09 / km) +126m 4:24 / km
ahr:142 max:164
Stopped at Ricketts Glen on the way home because it was cooler up top and was considering a swim in the lake afterwards. Too many people there though. There was just a massive line of cars constantly coming in. Mostly out-of-state plates, which is concerning.
Plan was originally 4x800 on 2 minute recovery. But since the distance was so far off on the GPS, I just did 4x2:40 on 2 minute recovery.
Really glad to see progress with the Achilles. Have to keep it up though. This is when I usually get lazy about stretching.
Running 10:00 1.7 km (5:53 / km) +86m 4:42 / km
ahr:140 max:158
Hiking 1:10:30 4.97 km (14:11 / km) +175m 12:04 / km
ahr:103 max:159