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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Gswede

In the 7 days ending May 9:

activity # timemileskm+mload
  Running6 2:27:21 17.1(8:37) 27.52(5:21) 83562.5
  Cycling3 1:57:01 23.73(12.2/h) 38.19(19.6/h) 44222.9
  Orienteering2 1:50:47 10.78(10:17) 17.35(6:23) 60615c71.4
  Ebike4 1:08:31 16.58(14.5/h) 26.68(23.4/h) 51811.7
  Total11 7:23:40 68.19(6:30) 109.74(4:03) 240115c168.4

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TuWeThFrSaSuMo

Monday May 9 #

5 PM

Cycling 1:16:10 intensity: (32:25 @1) + (29:58 @2) + (13:21 @3) + (26 @4) 24.34 km (19.2 kph) +321m
ahr:116 max:153

Relajao

With a stop at Gerritys for potatoes

So according to my PT, most of the pain I'm experiencing now is from a tight plantar fascia and big toe, which is manifesting as pain in the arch and on top of my foot.

But the exercises he gave me made me curious about what other people can do.

Can you move your big toe vertically and laterally separately from the other toes?

I really struggle to. I think I send the signals to my big toe but they all move together. I'm getting better but I had to start by holding down my other toes while the big toe moved. Is this something most people can do?

Sunday May 8 #

8 AM

Running 6:08 intensity: (15 @1) + (35 @2) + (5:18 @3) 0.9 km (6:49 / km)
ahr:136 max:147

Orienteering race 1:21:50 intensity: (1:01 @1) + (2:28 @2) + (11:58 @3) + (50:48 @4) + (15:35 @5) 12.94 km (6:20 / km) +464m 5:22 / km
ahr:156 max:184

Billygoat - 4th overall

https://photos.app.goo.gl/B4qgbYgWswCM8qhB9

Started the race off at about the pace I normally would for an effort this long in this type of forest. Felt good clicking off the controls with the group for a while.

Then I overran five and slipped going into it, and wasn't able to get back into the lead after that.

Danny and I were together from 7 to 12 roughly and it helped to have the motivation of someone else with me.

I decided to settle into a stable pace and be efficient and clean, which I was able to do and slowly knock the seconds off Joe and Robbie in front of me.

Running downhill to 11 I stepped into a hole and dorsiflexed my R foot hard, which hurt a lot and had me limping until 13. I knew the steep slopes we're going to be extremely challenging with that pain, but hey, I was already out there and enjoying myself.

The foot had actually felt really good yesterday and all of the course until that hole going to 11. So, despite it screwing up the race today, I am happy with the progress I've made in PT so far. I had a similar movement when I was going for the Old Loggers Path FKT and I couldn't walk afterwards. In a few weeks, it's improved considerably. But healing takes time.

I really enjoyed the last third, but wish I could have been bombing the downhills.

This is such a fun sport.

Good job to Robbie, Joe, and Danny for great races, and to everyone for finishing a course with plenty of climb.

Saturday May 7 #

12 PM

Running 10:03 intensity: (13 @1) + (29 @2) + (4:08 @3) + (4:22 @4) + (51 @5) 1.77 km (5:41 / km) +45m 5:02 / km
ahr:147 max:174

Orienteering race 28:57 intensity: (4 @2) + (27 @3) + (15:00 @4) + (13:26 @5) *** 4.41 km (6:33 / km) +142m 5:39 / km
ahr:164 max:174 15c

Harriet Hollister NRE

https://photos.app.goo.gl/yGsQgtsYucBDZCvw8

1st place for the middle over the other United Staters and our northern foes.

Decent race, but I could tell my fitness and technical level are not where they can be. Lots of progress to be made by July.

Running 10:00 intensity: (22 @1) + (6:39 @2) + (2:59 @3) 1.52 km (6:36 / km) +40m 5:50 / km
ahr:125 max:141

Friday May 6 #

9 AM

Ebike 13:44 intensity: (4:30 @1) + (8:44 @2) + (30 @3) 6.14 km (26.8 kph) +36m
ahr:112 max:131

2 PM

Ebike 19:00 intensity: (3:34 @1) + (14:54 @2) + (32 @3) 6.67 km (21.1 kph) +210m
ahr:117 max:132

4 PM

Running 30:00 intensity: (10 @1) + (10:51 @2) + (18:24 @3) + (35 @4) 5.49 km (5:28 / km) +149m 4:48 / km
ahr:134 max:150

Very excited to see who's in the lead pack at the Billygoat

Thursday May 5 #

8 AM

Running 30:00 intensity: (9 @1) + (5:56 @2) + (3:25 @3) + (11:10 @4) + (9:20 @5) 7.03 km (4:16 / km) +85m 4:01 / km
ahr:155 max:188

2x10 minutes

Pace continues to improve. Really looking forward to the orienteering this weekend.

Ebike 12:28 intensity: (1:46 @1) + (10:21 @2) + (21 @3) 6.16 km (29.6 kph) +47m
ahr:119 max:132

7 PM

Ebike 23:19 intensity: (12:41 @1) + (9:55 @2) + (43 @3) 7.71 km (19.8 kph) +225m
ahr:108 max:145

Carrying a car battery back up the hill

Wednesday May 4 #

7 AM

Running 31:08 intensity: (12 @1) + (6:43 @2) + (16:14 @3) + (7:39 @4) + (20 @5) 5.41 km (5:46 / km) +117m 5:12 / km
ahr:140 max:171

Tuesday May 3 #

8 AM

Cycling 17:12 intensity: (10:56 @1) + (6:16 @2) 7.01 km (24.5 kph) +32m
ahr:109 max:127

Running 30:02 intensity: (22 @1) + (4:14 @2) + (5:05 @3) + (14:24 @4) + (5:57 @5) 5.4 km (5:34 / km) +400m 4:04 / km
ahr:153 max:171

2x10 minute treadhills

10% at 7.5mph
6% and last 2 minutes 7% at 8.5mph
5 PM

Cycling 23:39 intensity: (18 @1) + (23:21 @3) 6.83 km (17.3 kph) +88m
ahr:65 max:81

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