Training Log Archive: GswedeIn the 31 days ending Jul 31, 2021:
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Saturday Jul 31, 2021 #
Running 15:01 2.03 km (7:24 / km) +29m 6:54 / km
ahr:127 max:145
Orienteering 53:08 *** 8.65 km (6:09 / km) +82m 5:52 / km
ahr:163 max:175 16c
https://photos.app.goo.gl/kQPc1JunC8aURiEm7
Running 3:59 0.56 km (7:04 / km)
ahr:109 max:122
Thursday Jul 29, 2021 #
Running 30:00 6.16 km (4:52 / km) +114m 4:27 / km
ahr:130 max:145
Wednesday Jul 28, 2021 #
Running 40:01 5.98 km (6:41 / km) +76m 6:17 / km
ahr:129 max:145
GPS didn't like the trails here
Tuesday Jul 27, 2021 #
Running 45:00 7.37 km (6:06 / km) +218m 5:19 / km
ahr:128 max:151
Packed a mask with replaceable filters that in theory are good for COVID and wildfires. So that's fun.
Monday Jul 26, 2021 #
BBA 20:00 [2] 3.0 km (6:40 / km)
Cycling 1:12:30 24.46 km (20.2 kph) +398m
ahr:111 max:157
Sunday Jul 25, 2021 #
Running 12:02 2.02 km (5:58 / km) +60m 5:11 / km
ahr:142 max:167
Running 38:16 8.27 km (4:38 / km) +384m 3:45 / km
ahr:166 max:177
Took 1st place with a $225 cash prize. There were some serious competitors there, but I took the lead from the start and didn't have any challengers the whole time.
So it was tough to push my limits. Much of this felt like a tempo run. But that's a good sign of fitness at the very least.
Running 13:16 1.6 km (8:19 / km) +70m 6:49 / km
ahr:122 max:148
Running 5:00 0.53 km (9:27 / km) +18m 8:05 / km
ahr:129 max:144
Orienteering 1:20:21 **** 9.15 km (8:47 / km) +324m 7:28 / km
ahr:155 max:175 17c
DVOA Event at Governor Dick
I was tired from the race in the morning, but it wasn't that bad honestly. And morning qualifications with afternoon finals are a thing at international events. So orienteering while tired is something you've got to get used to.
Lost some time on 3-4 because I overestimated how bad the green was. It was extremely slow to 2. So the trail seemed like a reasonable option even going far out of the way.
And then I underestimated how slow the rocky ground was on 3-4. Taking the trail would have been faster there.
But I have no regrets about my roundabout route to 7 because I was able to move quickly and was certain about where I left the trail. If I had gone straight from 6, I'm not sure I would have hit the trail with much certainty about where I was on it.
Pretty fun to get out with flags in the woods.
Orienteering 15:05 1.23 km (12:17 / km) +57m 9:59 / km
ahr:118 max:139
Saturday Jul 24, 2021 #
Running 30:01 6.36 km (4:43 / km) +76m 4:27 / km
ahr:140 max:161
Friday Jul 23, 2021 #
BBA 20:00 [2] 33.0 km (36 / km)
Cycling 6:31:17 142.73 km (21.9 kph) +2327m
ahr:122 max:167
Thursday Jul 22, 2021 #
BBA 20:00 [2] 3.0 km (6:40 / km)
Running 40:01 8.59 km (4:40 / km) +157m 4:16 / km
ahr:137 max:162
Circuit Training 20:00 [3]
Wednesday Jul 21, 2021 #
BBA 20:00 [2] 3.0 km (6:40 / km)
At any rate, it's probably a good thing I didn't exercise outside in those conditions.
Running 50:01 8.93 km (5:36 / km) +262m 4:53 / km
ahr:139 max:178
Tuesday Jul 20, 2021 #
Note
(rest day)
I shall double tomorrow to atone for my sin.
Monday Jul 19, 2021 #
BBA 20:00 [2] 3.0 km (6:40 / km)
Cycling 6:27:00 143.37 km (22.2 kph) +2358m
ahr:120 max:154
It was surprising how much faster I went. What's even more surprising is how easy that felt.
Sunday Jul 18, 2021 #
BBA 20:00 [2] 3.0 km (6:40 / km)
Orienteering 1:41:40 **** 12.4 km (8:12 / km) +246m 7:28 / km
ahr:144 max:167 25c
US Champs simulation long
A really fun long course designed by Sandy F to finish the weekend. Muchas gracias, Sandy! I was worried about how slow I might run because of the summer vegetation and was considering moving down to the 8k course. But I decided to face my perceived limits and go for the 11k course. I'm glad I did because I felt physically and technically strong.
A few minor mistakes in the circle, but those would probably not have happened with flags. Very happy with my bearing from the trail to 24. I was very worried that I was going to be off course and lose a significant amount of time, but I was able to spike it. Looking forward to the US Champs.
Running warm up/down 20:00 [3] 3.0 km (6:40 / km)
Saturday Jul 17, 2021 #
BBA 20:00 [2] 3.0 km (6:40 / km)
Orienteering 10:30 1.09 km (9:39 / km) +106m 6:29 / km
ahr:141 max:156
Orienteering 51:11 7.21 km (7:06 / km) +261m 6:01 / km
ahr:164 max:177 24c
Testing out Control App for course review. The Android version is still a bit buggy, but being able to take a picture of a map with my phone and overlay the track makes course review much more convenient. I've often been camping at orienteering events or training camps and haven't had access to my laptop. And analysis several days late isn't worth the same as when it's fresh in your head. So course analysis on my phone will be helpful.
US Champs simulation middle course
The course was a bit long for summer vegetation, but not by much. And I liked the challenge of pushing for a good time over that distance. I had actually quite good speed and a few mistakes that took me out of it. I have to wonder if those mistakes would have happened with flags, but still, it's important to be precise enough that flags aren't necessary.
I almost got clotheslined hard by a metal cable between trees just before 13. It took me out of my mental space as it took me a bit to get back into the map.
Super fun to run through this forest and I even loved fighting through the blueberry and the ferns. Felt quite epic.
Friday Jul 16, 2021 #
BBA 20:00 [2] 3.0 km (6:40 / km)
Cycling 27:05 11.62 km (25.7 kph) +113m
ahr:120 max:144
Cycling 41:11 13.21 km (19.2 kph) +303m
ahr:123 max:144
Running 15:25 2.17 km (7:06 / km) +91m 5:52 / km
ahr:129 max:162
Orienteering 18:02 3.96 km (4:33 / km) +51m 4:17 / km
ahr:159 max:171 24c
US Champs simulation sprint
Took a photo of the map with my phone in the car. Not pretty but it seems to work decently.
Sprint at Lehigh, very fun campus with a few areas of new construction. But nothing that affected this course too much.
My speed was decent, but this course was also a tad long and I let myself get trapped going down too many stairs. You really have to focus on how to avoid going down stairs on this map.
The rust is shaking off.
Running 9:59 1.18 km (8:29 / km) +48m 7:03 / km
ahr:133 max:153
Thursday Jul 15, 2021 #
BBA 20:00 [2] 3.0 km (6:40 / km)
Running 30:01 6.8 km (4:25 / km) +77m 4:11 / km
ahr:141 max:161
Take some time to read this story
I got to speak with a cyclist (hereinafter, "the cyclist") who's been part of the Scranton community for a long time and knows everyone, as seems to be the case for a lot of people around here.
At any rate, the cyclist was physically assaulted by a driver (hereinafter, "the driver") during a group ride in September. The driver drove his pickup within an inch of a group of about 20 people and, when they flipped him off, he slammed on the brakes, got out of the car, and threw himself at the group, but only ended up attacking our cyclist. A dumb thing to do when there are multiple cyclists recording you with phones and GoPros.
So the driver was charged, arrested, and months later was attending a preliminary hearing over Zoom when he announced he would represent himself. This went horribly, as you can imagine. So he dug himself even deeper in the legal hole.
After that Zoom call, the cyclist ordered a pizza and, when he finished the pizza, heard a loud blast from outside. He went out and the whole neighborhood was out to see what had happened. As it turns out, a chair on his front porch had some type of explosive detonated under it. The cyclist joked that no one ever liked that chair anyway.
Long story short, they eventually determined, through witnesses and checking the GPS on the driver's phone, that the driver left the explosive on the cyclist's porch.
So now the driver's likely time in prison has gone from 2 years to 10 years with the new charges.
But the driver has posted bail and is awaiting a trial scheduled for October, which has the cyclist naturally worried because, well, the driver could put another explosive at his house...in a more lethal location.
From what the cyclist had gathered from the regional cycling association, the driver has made a reputation for himself in the region as a well known meth dealer and an attendant at the January 6 Capitol Riot. So it sounds like he might have some other things they're looking to catch him on.
From the photo the cyclist showed me of the driver's pickup, I believe I also had a run-in with the driver back in April or May when a pickup was 6 inches away from me and laid on the horn just before it passed me. So there's the driver, still out in the community.
This cyclist also apparently dropped dead on another group ride and came back to life. But that'll be a story for another day.
Wednesday Jul 14, 2021 #
BBA 20:00 [2] 3.0 km (6:40 / km)
Circuit Training 35:00 [3]
Tuesday Jul 13, 2021 #
BBA 20:00 [2] 3.0 km (6:40 / km)
Cycling 9:02 3.84 km (25.5 kph) +5m
ahr:111 max:138
Cycling 20:29 3.83 km (11.2 kph) +181m
ahr:113 max:150
Cycling 48:53 18.47 km (22.7 kph) +279m
ahr:113 max:142
Orienteering 57:28 **** 4.91 km (11:42 / km) +204m 9:42 / km
ahr:129 max:152 14c
Aerobic orienteering
Checking out a new area that's part of the state forest south of my house. Mostly fairly runnable beech forest. Although spider web season seems to be beginning. There were also some interesting areas of grassy fields, and other areas of dense ferns that will be more fun at another time of year.
5 to 6 was just a little bit tough. But I wanted to give myself a challenge. I figured if I didn't make it back after that leg, then at least I'd go down in the orienteering sagas for going out as a warrior. I made sure to hit the reentrant NW of 5 and hang on to those contours.
Took an unmapped trail out of 7 because I was going slow and wanted to speed it up a bit. Also avoided the fields from 11 to 12 because they were super thick ferns. I prefer beech forest to that.
The autogenerated map is actually quite accurate. The vegetation is good and there are no boulders out there. There are a few trails out there from ATVs that I didn't bother mapping yet. Same with the streams. I prefer to see if a terrain is worthwhile before putting more effort into the map.
Cycling 53:13 19.42 km (21.9 kph) +408m
ahr:128 max:161
Monday Jul 12, 2021 #
BBA 20:00 [2] 3.0 km (6:40 / km)
Cycling 1:40:36 40.08 km (23.9 kph) +545m
ahr:119 max:161
Sunday Jul 11, 2021 #
BBA 20:00 [2] 3.0 km (6:40 / km)
Running 10:11 0.99 km (10:17 / km) +120m 6:24 / km
ahr:124 max:134
Orienteering 58:35 **** 6.09 km (9:37 / km) +274m 7:51 / km
ahr:138 max:168 25c
I climbed up to the top and realized I hadn't loaded the right course to O-range. I considered just running without GPS punching. But I really didn't want to try running fast on a super vague hillside without some kind of confirmation that I was at the right point. So I went back down to my car and then came back. After the extra running and feeling how heavy my legs were, I decided to cut from 13 to 23.
The map was much, much more simplified than I anticipated up top. There was a lot more detail that seemed mappable. Particularly with boulders, which made it difficult to decide which boulder was mine each time. I was very confused at 2, 8, and then with the charcoal platforms at 9, which I apparently ran over but didn't see.
This terrain is spectacular though. Even in the middle of summer the vegetation is very friendly and relatively fast. Visiting with the family that manages the land was also great because I haven't seen them in so long.
Running 14:02 1.86 km (7:34 / km) +55m 6:35 / km
ahr:127 max:159
Running 20:00 [3] 3.0 km (6:40 / km) +120m 5:33 / km
Saturday Jul 10, 2021 #
Running 9:57 1.58 km (6:19 / km) +25m 5:51 / km
ahr:120 max:132
Orienteering 44:18 **** 6.2 km (7:09 / km) +260m 5:54 / km
ahr:155 max:178 18c
I think my lapse in focus each time was because it wasn't an actual competition. I remember in Madrid I would always start our training courses very relaxed and almost jogging along, and once I saw someone else on my course my competitive side came out and I started pushing physically and technically. That isn't easy to replicate here for obvious reasons, but we need to figure out how to simulate that pressure, as I've said before.
So how to hype oneself up?
Loooooots of ferns out, but still mostly open forest.
Also had two dangerously close encounters with different skunk families.
Running 10:00 1.14 km (8:44 / km) +17m 8:08 / km
ahr:131 max:143
BBA 20:00 [2] 3.0 km (6:40 / km)
Friday Jul 9, 2021 #
BBA 20:00 [2] 3.0 km (6:40 / km)
Running 1:10:01 14.91 km (4:42 / km) +315m 4:15 / km
ahr:145 max:168
Love being able to say hi to people on their porch in English and Spanish on these evening runs through the city.
Thursday Jul 8, 2021 #
BBA 20:00 [2] 3.0 km (6:40 / km)
Cycling 1:55:36 44.91 km (23.3 kph) +784m
ahr:121 max:156
That's a good sign. Going to try cycling to orienteering trainings because I often feel like the orienteering I can do here isn't enough of a workout to be considered training at an elite level. Unless of course I could do 2 to 3 courses per day, but that's a bit tricky. Also not using my car saves money and pollution. So that's cool. And cycling is fun. So that's even cooler.
Circuit Training 35:00 [3]
Wednesday Jul 7, 2021 #
Running 1:05:00 9.06 km (7:11 / km) +246m 6:19 / km
ahr:134 max:181
BBA 20:00 [2] 3.0 km (6:40 / km)
Tuesday Jul 6, 2021 #
BBA 20:00 [2] 3.0 km (6:40 / km)
Circuit Training 30:00 [3]
Orienteering 10:38 1.16 km (9:08 / km) +54m 7:25 / km
ahr:130 max:150
Orienteering 1:00:48 **** 5.71 km (10:39 / km) +236m 8:50 / km
ahr:133 max:156 19c
Aerobic orienteering at Merli Sarnoski
I got jealous of the WOC terrain. So I decided I wanted to run somewhere similar. And similar it was. Possibly a bit faster, but not by much. Especially with the ferns out. That was very slow.
The compass I was using seems to have lost its polarization. I stuffed it in my sock on the way 7 because it was completely useless. Going to test repolarizing it. It was quite a bit tougher running in this terrain sans compass.
If I had to choose a map to fieldcheck here, it would be tough to decide between Haystack, Shickshinny, and Merli Sarnoski. But I think I would go with Merli because of the trail system, very large parking areas, bathroom and drinking water facilities, and the high quality of the terrain. Hosting a big event here would almost be easy, at least compared with many other areas.
Running 5:00 [2] 0.66 km (7:33 / km) +2m 7:27 / km
ahr:118 max:125
Monday Jul 5, 2021 #
BBA 20:00 [2] 3.0 km (6:40 / km)
Skiking 2:19:22 29.05 km (4:48 / km) +80m 4:44 / km
ahr:134 max:153
Sunday Jul 4, 2021 #
Orienteering 10:04 1.39 km (7:16 / km) +22m 6:43 / km
ahr:114 max:128
Orienteering 50:51 *** 6.53 km (7:47 / km) +235m 6:36 / km
ahr:144 max:162 19c
I always enjoy this terrain. Reasonably runnable, but not too easy.
I'm starting to feel competitive again. The trail races seem to be helping to build back that fire. I've got a few more planned over the summer. So excited for that.
It was strange that I couldn't get my heart rate up high. Could be a sign of returning iron levels. Pretty tough to say.
Running 10:04 1.29 km (7:48 / km) +15m 7:23 / km
ahr:113 max:127
Saturday Jul 3, 2021 #
BBA 20:00 [2] 3.0 km (6:40 / km)
Running 1:30:00 14.89 km (6:03 / km) +449m 5:15 / km
ahr:139 max:160
Short long run. About to go fill up 10 bags with berries to freeze for the next few years.
Circuit Training 30:00 [3]
Friday Jul 2, 2021 #
BBA 20:00 [2] 3.0 km (6:40 / km)
Note
So I finally took the dive and went to a PT. I haven't been to a PT yet for it because of the cost. But I had a good spring of work. So now I can make it happen.
The guy almost immediately identified five weak points in my biomechanics and mobility that I need to work on. Sometimes you just need to be willing and humble enough to ask for help.
Running 1:10:01 14.71 km (4:46 / km) +305m 4:19 / km
ahr:142 max:163
Thursday Jul 1, 2021 #
BBA 20:00 [2] 3.0 km (6:40 / km)
Skiking 1:00:57 10.45 km (5:50 / km) +111m 5:32 / km
ahr:137 max:152