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Training Log Archive: Gswede

In the 7 days ending Jan 16, 2023:

activity # timemileskm+mload
  Orienteering7 5:39:13 30.99(10:57) 49.87(6:48) 1312120c155.3
  Running7 3:30:28 24.89(8:27) 40.06(5:15) 37192.1
  Cycling2 39:31 7.81(11.9/h) 12.57(19.1/h) 2415.9
  Total10 9:49:12 63.69(9:15) 102.5(5:45) 1925120c253.3

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Monday Jan 16, 2023 #

Note

Overall I'm pretty happy with how the first races of the year went. A bit disappointed I was so tired for the classic distance. But again it underlines the importance of recovering properly.

Looking forward to the next ones!

I'm also quite excited with the progress on the backyard map. Only 30 square kilometers or so left : )
https://photos.app.goo.gl/vTKEcXXZ1CbHGtQY6
12 PM

Orienteering 1:06:04 [3] 8.21 km (8:03 / km) +203m 7:09 / km
ahr:150 max:170 12c

36/90 - Possibly the most intense orienteering experience of my life
https://photos.app.goo.gl/5sRcqaxZVoi6K1rAA

I made a quick KP map of the badlands north of where the races were, and Will, Tyra, and I went to check it out. The first section was pretty similar to the race locations. Open and fast.

Then came the complicated bit and maps and photos don't do it justice. The canyons we're extremely steep and difficult to traverse, especially after the recent rains. From 5-6 I could see exactly where I wanted to go but couldn't find a reasonable way down and then up. So I went to a ridge off the map and followed it down to some crossable canyons.

https://photos.app.goo.gl/QF6pHQwsAwmjppGC6

I cut it short because I didn't want Tyra and Will to be waiting for me at the car for a while, but I probably could have kept going.

Would love to do a night course in this stuff!

Sunday Jan 15, 2023 #

8 AM

Running 10:00 intensity: (10 @1) + (27 @2) + (6:47 @3) + (2:36 @4) 1.41 km (7:06 / km) +28m 6:27 / km
ahr:142 max:161

Orienteering 59:03 intensity: (17 @1) + (8 @2) + (4:31 @3) + (49:15 @4) + (4:52 @5) 11.49 km (5:08 / km) +185m 4:45 / km
ahr:158 max:177 24c

35/90 - Classic race

Part 1: https://photos.app.goo.gl/APHN2YqgB4U7Cbi16
Part 2: https://photos.app.goo.gl/7htVrWYMhPQhkSMK9

The wind the night before kept me from sleeping well. I did have earplugs but forgot to use them. Rookie mistake. Anyway I think I slept about 2.5-3hrs and woke up feeling very unrecovered. Legs were heavy and brain was foggy.

Lost time on 3 and 14. 3 was directional , I realized there I had no broth (north) lines to lean on to check my direction and went into the wrong reentrant. 14 was probably a bit of distraction since I took some very spiky bush to the thigh about 40m before the control. So I was cursing a lot and looking more at my leg than paying attention to my surroundings. Thought I had gone far enough down the arroyo, but I had not.

Running 10:00 intensity: (16 @1) + (23 @2) + (6:02 @3) + (3:19 @4) 1.27 km (7:53 / km) +41m 6:47 / km
ahr:144 max:163

1 PM

Orienteering 39:15 intensity: (1:07 @1) + (10:10 @2) + (20:54 @3) + (7:04 @4) 4.23 km (9:17 / km) +134m 8:01 / km
ahr:136 max:159 10c

The MAZE!

https://photos.app.goo.gl/VGMjrchh7FMKidcCA

This was pretty cool terrain and really interesting/scary how much would crumble away when I stepped on it. At any rate, I didn't have too much trouble reading it. It seems like the coal mines have got my eyes ready for reading stuff like that. The main difficulty was just figuring out how I could transport my bones from one point to another.

Running 8:53 intensity: (22 @2) + (8:21 @3) + (10 @4) 1.4 km (6:19 / km) +6m 6:12 / km
ahr:139 max:150

Saturday Jan 14, 2023 #

Event: Anza-Borrego Desert Orienteering Festival
 
9 AM

Running 9:59 intensity: (7 @1) + (1:06 @2) + (8:46 @3) 1.82 km (5:30 / km) +54m 4:47 / km
ahr:137 max:145

Orienteering 52:36 intensity: (35 @1) + (26 @2) + (14:34 @3) + (34:27 @4) + (2:34 @5) 9.86 km (5:20 / km) +257m 4:43 / km
ahr:153 max:178 18c

34/90 - Anza Goat

https://photos.app.goo.gl/zkLUm5NRuRAedZmz8

Snagged first place despite holding back a bit. Looking forward to the other events here.

Running 10:00 intensity: (5 @1) + (10 @2) + (4:32 @3) + (5:13 @4) 1.62 km (6:10 / km) +46m 5:24 / km
ahr:146 max:157

4 PM

Running 10:01 intensity: (38 @1) + (1:20 @2) + (8:03 @3) 1.74 km (5:45 / km) +4m 5:41 / km
ahr:134 max:144

Orienteering 17:13 intensity: (7 @1) + (22 @2) + (1:17 @3) + (12:40 @4) + (2:47 @5) 3.67 km (4:41 / km) +55m 4:22 / km
ahr:159 max:174 19c

Sprint!

Made a small mistake in direction right at the end of my third loop. Still fun to move fast in this terrain and dodge the cacti

Running 5:00 [2] 0.69 km (7:12 / km) +13m 6:36 / km
ahr:168 max:180

Friday Jan 13, 2023 #

10 AM

Running 30:00 [3] 6.5 km (4:37 / km) +77m 4:21 / km
ahr:151 max:172

So this morning I was pretty busy getting everything together and ready to go for Anza Borrego. I only had a half hour run on the schedule. So I hopped out the door to get it done so I could catch a bus to airport on time.

And about 12 minutes in I realized I had forgotten a map. So the streak is broken! Oh no!

But since this whole thing is something I made up and as far as I'm concerned I can make whatever rules I like, I will continue the count tomorrow!

Hmmm, it's kinda fun to be a dictator of my own life.

Thursday Jan 12, 2023 #

9 AM

Cycling 15:21 intensity: (10:46 @1) + (4:16 @2) + (19 @3) 6.23 km (24.4 kph) +33m
ahr:104 max:134

2 PM

Cycling 24:10 intensity: (10:55 @1) + (12:10 @2) + (1:05 @3) 6.34 km (15.7 kph) +208m
ahr:110 max:132

Installed some Reelights on the acoustic bike. It's awesome to have lights that don't need to be charged.

Running 17:00 intensity: (20 @1) + (3:22 @2) + (13:17 @3) + (1 @4) 3.23 km (5:15 / km) +33m 5:00 / km
ahr:135 max:149

Orienteering 38:05 intensity: (14 @1) + (20 @2) + (6:36 @3) + (21:06 @4) + (9:49 @5) 3.56 km (10:43 / km) +265m 7:48 / km
ahr:159 max:186 19c

33/90 - Hills

Tried to make a very hilly course, but I ran out of daylight and had to head back. Legs still sore from the 400s

Running 30:00 intensity: (1:04 @2) + (4:10 @3) + (22:53 @4) + (1:53 @5) 4.99 km (6:01 / km) +68m 5:38 / km
ahr:155 max:171

Wednesday Jan 11, 2023 #

9 AM

Orienteering 1:06:57 intensity: (2:48 @1) + (11:03 @2) + (31:46 @3) + (21:20 @4) 8.84 km (7:35 / km) +213m 6:46 / km
ahr:141 max:165 18c

32/90 - Brought Caleb out for his first day of orienteering

I set a fairly advanced course for him but helped him through all the navigation because beginners courses are kinda boring when it comes to the excitement of running off-trail. He did pretty decently. He was able to learn how to take bearings quite quickly.

My legs were a bit heavy from yesterday. So it was good to have a run at an easy pace. Really beautiful forest out there.

Tuesday Jan 10, 2023 #

12 PM

Running 21:38 intensity: (1 @1) + (9 @2) + (6:33 @3) + (14:54 @4) + (1 @5) 4.9 km (4:25 / km) +2m 4:24 / km
ahr:152 max:167

Running 32:04 intensity: (16 @1) + (49 @2) + (9:25 @3) + (10:05 @4) + (11:29 @5) 7.14 km (4:30 / km)
ahr:151 max:171

31/90 - Speed work with the college kids

8x400, 2x200 with the Marywood dudes. Surprised at how fast I was able to go. I was running between 65 and 67 for most of them. Brought a map from my training camp in Estonia and read it during the recovery jogs. Really good practice while my brain was tired.

Running 15:53 intensity: (4 @1) + (7 @2) + (1:07 @3) + (14:35 @4) 3.34 km (4:46 / km)
ahr:156 max:164

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