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Training Log Archive: Gswede

In the 7 days ending Jan 20, 2019:

activity # timemileskm+mload
  Orienteering5 4:31:22 25.72(10:33) 41.4(6:33) 109279c141.8
  Running5 3:00:00 19.59(9:11) 31.53(5:43) 50665.7
  BBA3 1:00:00 5.84(10:16) 9.4(6:23)12.0
  Circuit Training1 30:0014.0
  Total11 9:01:22 51.16 82.33 159879c233.5

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Sunday Jan 20, 2019 #

10 AM

Orienteering 1:03:46 [4] ** 11.41 km (5:35 / km) +194m 5:09 / km

Final GNC Race.

Really flat and fast. When I left 6 there were thorns blocking my exit to the left so I went up and over the hill. The trail probably still would've been faster.

Almost lost it on 20 when I climbed over the ditch and thought it was the green spur. And the shallow reentrant had become a swamp with all the rain, so I was hesitant to cross it. But after not seeing any flags I decided to keep going.

Control Count: 559

Saturday Jan 19, 2019 #

8 AM

BBA 20:00 [2] 3.4 km (5:53 / km)

11 AM

Orienteering 1:09:47 [4] *** 11.32 km (6:10 / km) +346m 5:21 / km

SMOC's Livelox:

Pretty good overall. A mistake on 17 when I lost focus because I started thinking about emails I had to send and people I had to call. When orienteering, think about orienteering, Greg.

Achilles started hurting a bit.

Control Count: 538

Running 20:00 [3] 3.0 km (6:40 / km)

Friday Jan 18, 2019 #

9 AM

BBA 20:00 [2] 3.0 km (6:40 / km)

12 PM

Orienteering 29:43 [4] ** 5.24 km (5:41 / km) +155m 4:57 / km

Day 1 of the Georgia Navigator Cup.

Remembering how to be precise when looking for flags in a race scenario.

Really fun day.

Control Challenge: 520

Running warm up/down 40:00 [3] 7.5 km (5:20 / km)

Thursday Jan 17, 2019 #


Just got an invitation to compete at Ecuador's Military Games. Apparently it's all expenses paid for me and any teammates who would want to come.

Unfortunately it's the weekend before our Team Trials and I don't think I can make a trip down to Ecuador without adding too much stress to my life a week before them. I'll keep looking at my options.
9 AM

Running 30:00 [3] 6.0 km (5:00 / km) +100m 4:37 / km

Preflight shakeout on the Wissahickon trails.

Wednesday Jan 16, 2019 #

9 AM

Running 1:00:00 intensity: (42:00 @3) + (18:00 @5) 9.53 km (6:18 / km) +406m 5:11 / km

Peter's final day out here. So I took him on a run up Mount Minsi to see if I could finally break him ;) Looks like he was able to hold out until the end. Although he admitted he was close to throwing in the towel.

The plan for this was for a hard workout, but not necessarily going after my records. So I was very happy to see that I was only 3 seconds off of my record of 16:30, and the effort this time round was significantly easier than when I set that record. So that's progress.

Tuesday Jan 15, 2019 #


Some images from Richard Lake (the interval session with Peter)

11 AM

Orienteering 38:06 [4] *** 6.04 km (6:19 / km) +204m 5:24 / km

Really good feedback today. I felt physically strong, really strong. I was holding to about 85-90% of race pace today. Technically I felt in control the whole time despite the fast(er) pace. This isn't the most technical map, but the physicality and stands of dense pine make it a lot trickier in some spots.

I did have an error on 12 though. Not sure what's happened, but there are several very dense stands of beech growing between 11 and 12 now. That pushed me off my bearing and I found what could have been interpreted as a cliff.

10 pistol squats on each leg before I started.

Really happy I moved out here.

Control Count: 504

Running warm up/down 30:00 [3] 5.5 km (5:27 / km)

Monday Jan 14, 2019 #

7 AM

BBA 20:00 [2] 3.0 km (6:40 / km)

11 AM

Circuit Training 30:00 intensity: (10:00 @2) + (20:00 @4)

Only 20 minutes of strength workout today. And Peter wasn't as tortured... darn.
1 PM

Orienteering 1:10:00 [3] **** 7.39 km (9:28 / km) +193m 8:22 / km

Disaster on 1. I knew that removing the trails and overlaying a maze would make this more difficult, but I didn't expect it to be quite that difficult. I lost contact on the way to 1 and finally got solidly back into the map when I was northwest of the point.

After adjusting to how difficult this would be, I was able to manage the technical challenge better. Except for 5! I was really confident about that one too. I'll have to check out that area later.

Again, I got to a stream that looked like it needed me to go waist deep to cross it. In summer I would have dived right in without thinking about it... buuuuut the ice in the creek convinced me that it might not be the best time of year to get soaked.

Control Count: 488

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