Training Log Archive: GswedeIn the 30 days ending Nov 30, 2017:
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Thursday Nov 30, 2017 #
11 AM
Running 2:15:02 [3] 24.17 km (5:35 / km) +772m 4:49 / km
Long run in the Wiss. Really enjoyed the sunny weather.
Wednesday Nov 29, 2017 #
7 AM
Supplementary Jog 25:00 [2] 4.0 km (6:15 / km)
4 PM
Running 1:10:00 [3] 14.0 km (5:00 / km) +150m 4:45 / km
Recovery jog in the Wiss with Abby
5 PM
Circuit Training 15:00 [2]
Functional strength circuit
3x Following Circuit
- Lateral squat x 12 (6 on each leg)
- Squat x 12
- One-legged squat x 10 each leg
- Lunge x 12 (6 each leg)
- Lateral push-off x 12 (6 each leg)
- Push off x 12 (6 each leg)
3x Following Circuit
- Lateral squat x 12 (6 on each leg)
- Squat x 12
- One-legged squat x 10 each leg
- Lunge x 12 (6 each leg)
- Lateral push-off x 12 (6 each leg)
- Push off x 12 (6 each leg)
Tuesday Nov 28, 2017 #
Note
Two announcements today:
The first, and most important, is that the application process for the Junior Development Team and Junior National team is open. You can find more information and the application itself here! This year we're focused on developing our juniors here; on teaching them how to train, review, and improve; on placing importance on our championships here before going abroad to knock some heads around; and on having fun with friends.
If your son or daughter, or simply a junior orienteer you know, is interested in learning more about orienteering, please encourage them to apply. We look forward to creating great memories for everyone involved.
Announcement number 2 is about my AthleteBiz page. If you're looking to buy anything through Running Warehouse or Amazon, please consider using my store.
It's quite simple. Click the link above to access "My Store" and then click on the "Shop Running Warehouse" link. Any purchase you make on the site after having gone through my store will provide me with a 10% commission. Don't forget to enter the ATHLETEBIZ promo code at the checkout to get more discounts.
I usually don't feel comfortable asking for money, but this AthleteBiz program has been really great in helping me maintain an elite orienteer lifestyle. There are LOADS of extra costs: shoes, clothes, travel, and more. I certainly don't regret it, but it puts a lot of strain on my finances. If you're going to shop on Running Warehouse or Amazon anyway, please go through my store and support me in my journey to the top. I need your support as my current pair of INOV8s are going to be very, very done in the next few weeks :) Thank you!
The first, and most important, is that the application process for the Junior Development Team and Junior National team is open. You can find more information and the application itself here! This year we're focused on developing our juniors here; on teaching them how to train, review, and improve; on placing importance on our championships here before going abroad to knock some heads around; and on having fun with friends.
If your son or daughter, or simply a junior orienteer you know, is interested in learning more about orienteering, please encourage them to apply. We look forward to creating great memories for everyone involved.
Announcement number 2 is about my AthleteBiz page. If you're looking to buy anything through Running Warehouse or Amazon, please consider using my store.
It's quite simple. Click the link above to access "My Store" and then click on the "Shop Running Warehouse" link. Any purchase you make on the site after having gone through my store will provide me with a 10% commission. Don't forget to enter the ATHLETEBIZ promo code at the checkout to get more discounts.
I usually don't feel comfortable asking for money, but this AthleteBiz program has been really great in helping me maintain an elite orienteer lifestyle. There are LOADS of extra costs: shoes, clothes, travel, and more. I certainly don't regret it, but it puts a lot of strain on my finances. If you're going to shop on Running Warehouse or Amazon anyway, please go through my store and support me in my journey to the top. I need your support as my current pair of INOV8s are going to be very, very done in the next few weeks :) Thank you!
11 AM
Running 12:33 [3] 2.37 km (5:18 / km) +6m 5:14 / km
Running 42:19 [5] 10.39 km (4:04 / km) +276m 3:36 / km
Wissahickon Trail Classic Time Trial.
Fastest time by about 30 seconds
Fastest time by about 30 seconds
Running 14:01 [3] 2.1 km (6:41 / km) +88m 5:32 / km
6 PM
Core O'Clock 30:00 [2]
100 pushups, 20 pedestal, 5 minute calf raise, 20 pullups, 10 minute plank
Monday Nov 27, 2017 #
Running 1:20:00 [3] 15.0 km (5:20 / km) +230m 4:57 / km
Meditative run in the Wiss
Sunday Nov 26, 2017 #
Note
Got stopped before the final exercise of the Harriman Thanksgiving camp by a park ranger who stated that he was ready to give me two tickets: one for going through a group campground and another for off-trail hiking. Oh and the first ticket apparently would have added pedophilia to my record as the campground is used by kids in the summer.
Welcome back to the US, although I hope it's just that ranger.
Welcome back to the US, although I hope it's just that ranger.
10 AM
Orienteering 38:00 [4] *** 5.3 km (7:10 / km) +150m 6:17 / km
21c
One-person relay at Polebrook. We had a solid group of about 8 people starting. It was surprisingly motivating to have those people out there even if they weren't competing with me.
Unfortunately there were no streamers out, but it seemed like everyone got along fine without them. Another great session in the woods.
https://photos.app.goo.gl/dfwv7oOuQZk9Pjpo1
Unfortunately there were no streamers out, but it seemed like everyone got along fine without them. Another great session in the woods.
https://photos.app.goo.gl/dfwv7oOuQZk9Pjpo1
Running 15:00 [2] 2.5 km (6:00 / km)
3 PM
Orienteering 45:00 [3] **** 7.0 km (6:26 / km) +250m 5:27 / km
11c
I only got to do part of this excellent course set by Luis Nogueira because of the incident I mentioned in the note. It's a shame. I hope these "rules" don't restrict future training in Harriman.
At least I got to navigate to the area and back from the Tiorati parking lot.
https://photos.app.goo.gl/X4NfNwpW7pf9Q9xU2
At least I got to navigate to the area and back from the Tiorati parking lot.
https://photos.app.goo.gl/X4NfNwpW7pf9Q9xU2
Saturday Nov 25, 2017 #
11 AM
Orienteering 57:48 [4] *** 7.0 km (8:15 / km) +250m 7:00 / km
17c
Old map of beautiful terrain. It's held up pretty well. The trails were updated, but around 5 it didn't seem like they were to me. It made sense to everyone else it would seem. So it's my fault there. Legs are really tired from the turkey trot and yesterday's training. That's how it goes.
https://photos.app.goo.gl/pDjwVq8F5gFdUYbw1
https://photos.app.goo.gl/pDjwVq8F5gFdUYbw1
Running 20:00 [2] 3.0 km (6:40 / km)
Warmup with Marlies and cooldown alone.
3 PM
Orienteering 1:07:35 [4] **** 5.3 km (12:45 / km) +200m 10:44 / km
15c
Interval course set by Richi back in January. Really tough. The terrain from 8 to 11 is full of downed trees and dark green. I had to skip the intervals after that because I was running low on light. Enjoyed the challenge.
https://photos.app.goo.gl/WbBRA8QsQDto0PFd2
https://photos.app.goo.gl/WbBRA8QsQDto0PFd2
Friday Nov 24, 2017 #
Event: Harriman Thanksgiving Camp
8 AM
Running 45:00 [3] 7.0 km (6:26 / km) +150m 5:48 / km
Last run with Violeta and Luis for a while in the Wiss.
3 PM
Running 20:00 [2] 3.0 km (6:40 / km)
Orienteering 45:32 [4] *** 5.8 km (7:51 / km) +220m 6:36 / km
24c
GPS watch died immediately after this course and I haven't been able to revive it yet. So, I had to do course review the old fashioned way.
A really physical course with a lot of fun challenges. Swung too far left on 13 and too far right on 19
https://photos.app.goo.gl/VHeG250qiFJ02oaY2
A really physical course with a lot of fun challenges. Swung too far left on 13 and too far right on 19
https://photos.app.goo.gl/VHeG250qiFJ02oaY2
Thursday Nov 23, 2017 #
Running 25:00 [2] 5.0 km (5:00 / km)
Running race 27:02 [5] 8.0 km (3:23 / km) +30m 3:19 / km
Turkey trot 8k
4th place overall. It's been a while since I've done a race like this. Even the trail races I've done have been broken up by uphills and downhills. A little boring tbh, but fun to be out there with friends and get to push my limits. I'm still not much of a road runner; I'll stick to the woods. Although, I am fairly fit as this was only 20 seconds off my college PR.
Now it's time for Thanksgiving with friends and family.
Have a great day, estadounidenses!
4th place overall. It's been a while since I've done a race like this. Even the trail races I've done have been broken up by uphills and downhills. A little boring tbh, but fun to be out there with friends and get to push my limits. I'm still not much of a road runner; I'll stick to the woods. Although, I am fairly fit as this was only 20 seconds off my college PR.
Now it's time for Thanksgiving with friends and family.
Have a great day, estadounidenses!
Wednesday Nov 22, 2017 #
Running 40:00 [2] 7.0 km (5:43 / km)
Pre-race shakeout
Core O'Clock 30:00 [2]
100 pushups, 20 pedestal, 5 minute calf raise, 10 minute plank, 20 pullups
Tuesday Nov 21, 2017 #
Running 2:05:00 [3] 20.0 km (6:15 / km) +300m 5:49 / km
Long slow run in the Wissahickon. Getting back to these will be good.
Monday Nov 20, 2017 #
10 AM
Orienteering 1:33:25 [3] *** 10.44 km (8:57 / km) +410m 7:29 / km
19c
Getting back to the French Creek West map. The vegetation was decent, but not great. 3 and 4 were in very large, very thick patches of thorns.
This terrain is great because of its ambiguity and vegetation (some of its vegetation at least). It means I need to very meticulous when executing my routes. It's easy to get pushed off course and enter in the other dimension of orienteering where nothing seems to fit. It'll be good to get back to this map.
Sunday Nov 19, 2017 #
Running 30:00 [2] 6.0 km (5:00 / km)
12 PM
Orienteering 49:42 [4] *** 8.68 km (5:44 / km) +150m 5:16 / km
21c
Decent area, a little dirty. The map was overmapped. There was no need to have that many rootstocks on the map, particularly when some were not in the correct location. Disaster on #4 when there was a control in a pit that I didn't see. Was not very motivated after that. Luis caught me at #10 and I decided to restart my race and go after it. It went pretty well after that.
Saturday Nov 18, 2017 #
Running 40:00 [3] 6.0 km (6:40 / km) +150m 5:56 / km
Jogging in the Wiss with Luis. Body is still feeling weak from the sickness. Slow recovery.
Tuesday Nov 14, 2017 #
Running 30:00 [2] 6.0 km (5:00 / km)
Easy jog around Miami Beach with Juanma and Viol after traveling. Feeling weak from the illness.
Monday Nov 13, 2017 #
Note
I have fallen to the sickness that took down a large part of the US and Spanish teams after the Classic Champs. Hopefully a few days in Miami will help me recover.
11 AM
Orienteering 36:11 [3] 4.62 km (7:50 / km) +150m 6:45 / km
Nothing worth commenting on here. I tried to start this one-man relay but I was already starting to feel sick. My mind wasn't working and I could hardly run. I'll have to return sometime for a rerun.
Sunday Nov 12, 2017 #
Event: US Team Fall Training Camp
Running 30:00 [2] 5.0 km (6:00 / km)
10 AM
Orienteering race 1:03:26 [5] *** 11.36 km (5:35 / km) +242m 5:03 / km
14c
Really fun terrain. I thought Riley set a great course and I would love to go back to this area. Not many issues. Broke my compass halfway to #7 and didn't have a spare. Had to accept it and move on. It would have been nice to have one on 8, 9, and 13, but you work with what you've got.
I did have some issues that were out of my control this weekend and tried as best I could to adjust to them. But even so, I was performing below what I was capable of. Going back to Thierry's pyramid of performance--consisting of diet, rest, and training--I feel that the missing piece was rest. I did take a few days off prior to this championship, but not enough to really peak. My training was quite good and I was also happy with my diet. So rest will be the key for future events.
3 PM
Orienteering 50:17 [3] **** 7.72 km (6:31 / km) +138m 5:59 / km
18c
No GPS review since my watch wasn't picking up a signal.
A good crew out for this one, about 7 or 8 people after the craziness of finding out where we could actually park.
Very green and very fun. This session was a good reconnaissance mission. I'm looking forward to going back.
A good crew out for this one, about 7 or 8 people after the craziness of finding out where we could actually park.
Very green and very fun. This session was a good reconnaissance mission. I'm looking forward to going back.
Saturday Nov 11, 2017 #
Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
10 AM
Orienteering 1:09:06 [4] *** 10.98 km (6:18 / km) +230m 5:42 / km
24c
A few issues in this course. I was rushing far too much at the beginning. Somehow my watch stopped immediately after the start and I had to start it again at 7.
The main incident that took me out of this course was at #16. I allowed the green to push me to the right and onto the eastern spur. I relocated at the boulder and artificial X and took a bearing into the control from there. But when I made it to the two knolls, the control wasn't there. I assumed I had swung too far right and decided to backtrack: nothing. Then I followed the spur north and eventually found it, although it seemed a little off.
After checking with my GPS track and the tracks of four other blue runners, it looks like 16 was misplaced. I think this contributed to my mistake on 17 afterwards also as I was out of contact with the map from the start.
It seems that if you attacked it from the south, there was no problem. Perhaps most people assumed they were running slower than normal because of the green. But my attack from the east lost me time there. Looking at the two-day totals, it looks like I lost the championship there.
I certainly don't mean to badmouth the organizers. I thought the terrain and courses were excellent. They did a great job putting on a fun weekend. But it's still frustrating to lose a championship on a control like this.
It also didn't seem like a good idea to lodge a complaint since who wants to throw out a championship race, particularly when it's in its final year.
So, there it is; a misplaced control and a lost race. It's not the first and likely won't be the last. Take it in and move on to what's next.
Once again, I want to express my gratitude to QOC for the weekend. There are so many things that can go wrong in orienteering. They did a great job making everything run smoothly.
Friday Nov 10, 2017 #
Event: 2017 OUSA Convention
Running 35:00 [2] 7.0 km (5:00 / km)
Easy morning in Rock Creek with Boris and Luis. Beautiful area.
Thursday Nov 9, 2017 #
Orienteering 45:00 [3] *** 6.0 km (7:30 / km)
15c
Getting out onto the Prince William model map. Super fun woods. Excited for this weekend.
Wednesday Nov 8, 2017 #
10 AM
Orienteering 29:52 ** 5.69 km (5:15 / km) +134m 4:42 / km
29c
Finally had a chance to rerun the sprints I helped set this summer for DVOA's sprint series. This one was at 80% and had a two minute rest.
Second sprint. This one done at 90% with no break. There was a deer at #5, took about 15 seconds to scare it off before punching the control.
Running 30:00 [2] 5.0 km (6:00 / km)
Tuesday Nov 7, 2017 #
Running 45:00 [2] 9.0 km (5:00 / km) +200m 4:30 / km
Another easy day in the WIss, but this time with Luis. Left foot is much better, but still slightly bruised.
Core O'Clock 25:00 [2]
100 pushups, 20xpedestal, 5 minute calf raise, 10 minute plank
Monday Nov 6, 2017 #
Running 55:00 [2] 11.0 km (5:00 / km) +200m 4:35 / km
Showing Viol the Wissahickon, Tedyuscong, Covered Bridge, Great Beech.
Weighed myself this morning at 156 lbs (70.7 kg) Just a bit above racing weight. Perfect timing for the Classic Champs.
Weighed myself this morning at 156 lbs (70.7 kg) Just a bit above racing weight. Perfect timing for the Classic Champs.
Sunday Nov 5, 2017 #
Event: DVOA Mount Penn - Antietam
9 AM
Orienteering 1:23:54 [4] *** 14.23 km (5:54 / km) +376m 5:13 / km
26c
A pretty great course on Mt. Penn. Really fun design by Erik Eddy.
The mistakes I made were slight bobbles going into controls (4, 11, 23) but overall I felt pretty good. It was quite clear that the change from very low visibility in Hickory Run to the excellent visibility on Mt. Penn was a big change.
Pretty happy with my routes, but I could have executed 11->12 better.
Running 30:00 [2] 4.0 km (7:30 / km)
Saturday Nov 4, 2017 #
Event: DVOA National Event Nov 4-5
9 AM
Orienteering 14:26 [5] ** 2.95 km (4:54 / km) +80m 4:19 / km
14c
A different type of forest sprint which required more skills than just choosing the shortest route and sprinting. The rocky footing meant that the trails could be very beneficial in many parts. For some legs (like 8 or 13) it might have been better to go on the larger trails for at least a short section.
Perhaps a bit too easy because of the excellent visibility, but loads of fun.
Running 20:00 [2] 3.0 km (6:40 / km)
2 PM
Orienteering 12:31 [5] * 3.08 km (4:04 / km) +35m 3:51 / km
16c
This sprint had a lot more to it than what I was expecting when I saw the campus on Google Satellite.
My legs were tired, but I expected that. It only started to affect me from 14 to the finish.
Lost time when I broke the top of the control at 8 and went to grouping of rocks to the southwest of 13.
Running 20:00 [2] 3.0 km (6:40 / km)
Friday Nov 3, 2017 #
Running warm up/down 20:00 [2] 3.5 km (5:43 / km)
Core O'Clock 20:00 [2]
100 pushups, 20 pedestal, 5 minute calf raise, 10 minute plank cut short at 6:45 for an interview with Backpacker Magazine! Article forthcoming
10 AM
Orienteering 47:00 [4] *** 5.51 km (8:32 / km) +180m 7:20 / km
16c
Middle from Hickory Run rocks. An excellent middle that I wasn't read for. The veg has changed significantly in several areas. It's not necessarily worse, but it's tough to know what to expect. After fighting through 50 meters of mountain laurel I decided to abandon 11. Tired legs.
Running 20:00 [2] 3.0 km (6:40 / km)
Thursday Nov 2, 2017 #
10 AM
Orienteering 1:26:52 [4] *** 10.37 km (8:23 / km) +229m 7:33 / km
21c
I put a limit of 85 minutes on this because I didn't want to tire myself out too much before the Classic Champs. Looks like I made this one too long also. Some great legs. 15, 16, 17, and 18 were in another dimension of subtle features. I was with Luis at 17 and he abandoned the control because he felt we had gone too far. After a bit more searching I agreed, but I should have continued. What is the key to sub-10 minutes/km in Hickory Run?
Running 20:00 [2] 3.0 km (6:40 / km)
5 PM
Running 43:00
Wednesday Nov 1, 2017 #
10 AM
Orienteering 1:34:12 [4] *** 12.34 km (7:38 / km) +350m 6:41 / km
25c
Overall a pretty baller course. Loved the terrain and the challenge. 8, 9, and 10 were very, very subtle. Visibility between 15 and 40 meters. Skipped the two mountain laurel controls to keep the course from getting too long. I have yet to crack the code of running under 10 minutes per k in Hickory Run.
Running 20:00 [2] 3.0 km (6:40 / km)
5 PM
Orienteering 36:33 [4] *** 4.96 km (7:22 / km) +175m 6:16 / km
12c
Interval session with Luis. We had to cut it short because we were running low on light. Our fault for having lunch too late. Very exhilarating to be racing someone else head-to-head in these woods.
Running 30:00 [2] 5.0 km (6:00 / km)