Training Log Archive: GswedeIn the 31 days ending Mar 31, 2021:
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Wednesday Mar 31, 2021 #
Running 40:00 7.4 km (5:24 / km) +106m 5:03 / km
ahr:156 max:171
Mmmm, recovery weeks are good (with the exception of Monday). Forgot my chest HR strap. So the HR is way off.
Tuesday Mar 30, 2021 #
Cycling 2:42:32 62.37 km (23.0 kph) +797m
ahr:120 max:158
Monday Mar 29, 2021 #
Running 3:34:31 34.79 km (6:10 / km) +545m 5:43 / km
ahr:148 max:166
31k for 31 years + a few extra Ks for good luck.
Slower than I was hoping for, but it was also much rockier and muddier than I expected. There were also a few sections along Choke Creek that were almost completely flooded out by some busy beavers.
Felt strong until two hours, and then the hiatus from long trail runs became apparent. Still, a good day all things considered and managed to snag the FKT.
Got to see lots of good orienteering terrain and lots of horrible orienteering terrain. The most interesting spot was when I went from dense beech forest to spruce-hemlock forest that reminded me more of the Yukon and Sweden than PA. Will investigate.
Sunday Mar 28, 2021 #
Running 50:00 10.07 km (4:58 / km) +233m 4:27 / km
ahr:125 max:170
Saturday Mar 27, 2021 #
Running 10:44 1.61 km (6:41 / km) +22m 6:16 / km
ahr:127 max:139
Orienteering 42:10 **** 5.05 km (8:21 / km) +115m 7:30 / km
ahr:144 max:160
Generally pretty good except for 11. I thought I had run further than I actually had and assumed I had overrun the trails. I hadn't. But once the contours didn't make sense I figured I hadn't run far enough.
Looking forward to coming back here much more in the coming months.
So many good vibes at Brownell
Important to note: I had absolutely no discomfort in my Achilles. This progress is so encouraging. It looks like I kept putting myself back in the hole over the past few years every time I attempted to increase my training load by running.
Running 13:10 1.69 km (7:47 / km) +23m 7:17 / km
ahr:119 max:136
Friday Mar 26, 2021 #
Skiking 1:34:35 24.52 km (3:51 / km) +130m 3:45 / km
ahr:128 max:148
Thursday Mar 25, 2021 #
Cycling 30:00
ahr:131 max:144
Running 1:20:00 13.83 km (5:47 / km) +479m 4:56 / km
ahr:132 max:172
I imagine someday we'll build a parking lot there that will be empty most of the time and we'll talk about how good it is for the local economy.
Wednesday Mar 24, 2021 #
Running 1:00:00 12.17 km (4:56 / km) +131m 4:41 / km
ahr:139 max:152
Cycling 30:00
ahr:132 max:144
Tuesday Mar 23, 2021 #
Running 1:25:00 14.65 km (5:48 / km) +445m 5:02 / km
ahr:139 max:157
Cycling 30:00
ahr:143 max:153
Monday Mar 22, 2021 #
Skiking 5:13 0.61 km (8:37 / km)
ahr:106 max:117
Skiking 2:02:19 27.0 km (4:32 / km) +207m 4:22 / km
ahr:121 max:149
Sunday Mar 21, 2021 #
Running 30:37 5.19 km (5:54 / km) +111m 5:20 / km
ahr:135 max:153
Running 45:03 9.09 km (4:57 / km) +524m 3:51 / km
ahr:167 max:176
Beat my previous best of 46:42. Long term I'd like to go sub 40 on this route. But that's going to take some work.
Running 20:02 1.97 km (10:11 / km) +155m 7:18 / km
ahr:135 max:154
Cycling 1:13:39 25.62 km (20.9 kph) +398m
ahr:117 max:153
I would have loved to double the DVOA meet with today's mountain race since Hawk Mountain is a very cool map. But I have too much work this weekend to make that trip, unfortunately.
Saturday Mar 20, 2021 #
Running 13:37 1.8 km (7:34 / km) +20m 7:10 / km
ahr:124 max:144
Orienteering 35:15 **** 5.17 km (6:49 / km) +170m 5:51 / km
ahr:158 max:173 19c
Fastest time on this course by two minutes. And that included a mistake and opening up my lip on a branch and dealing with all the blood. I ran quite slowly after that because I was a bit concerned with how much blood was coming out of my lip, but I'm fine now.
Technically easier than when leaves are out, but I think winters are worse in this forest type because the ends of the beech trees all act as thorns. So it's a lot more difficult to focus as you fight off all the twigs trying to get into your eyes. And that's exactly what happened on 6. I was pushing away all the branches and stopped focusing on my bearing and reading the terrain.
Tried to keep the effort in zone 4 for the entire course but there were a few times when I got excited or ran uphill and went into zone 5. It was much easier to find the micro route choices at this effort. But it'll be fun to push physically later this season.
I was legitimately worried about the blood loss out of my lip for the few minutes after the branch cut the gash in it. I couldn't tell just how deep it had cut, but I could feel a large gap. I kept spitting out a good amount of blood. And, since I didn't know how large it was, I wasn't sure how long it would take for the blood to clot. Hence my concern.
My friend Ben had come out too, but there was no guarantee he would find me if I were to pass out. This isn't as much of a concern at an event because if you get to the finish, there will likely be help. Or if you don't make it back, there will be people coming out to look for you. But when I'm on my own, it's best if I err on the side of caution.
At any rate, it's safe to say that I'm in very good shape.
Running 18:22 2.82 km (6:31 / km) +57m 5:55 / km
ahr:124 max:146
Friday Mar 19, 2021 #
Skiking 2:01:26 30.66 km (3:58 / km) +160m 3:52 / km
ahr:130 max:152
Thursday Mar 18, 2021 #
Cycling 10:00
ahr:112 max:125
Running 30:02 4.73 km (6:21 / km) +188m 5:18 / km
ahr:136 max:148
Orienteering 55:21 *** 6.83 km (8:06 / km) +169m 7:13 / km
ahr:143 max:161 18c
https://photos.app.goo.gl/bZfXcYwMCJAQoA7G8
The georeferencing was off by about 20m for the first 8 controls. So it took me a bit to get into that.
Running in this terrain doesn't look like it would be very slow, but it really is. The rocky foot and vegetation slow me down so much. I'm sure I could run faster if I was competing with someone though.
It's interesting that on multiple controls I was executing the leg well and on my bearing but veered off in the final attack. Lack of confidence? Lapse of focus? Going to take note of this and focus on it in coming courses.
I should also put some cliffs on that stream just before 17 because, yeah, it was basically a series of waterfalls enclosed by cliffs. I didn't like my chances of getting across that.
Running 23:33 3.76 km (6:16 / km) +65m 5:46 / km
ahr:125 max:134
Wednesday Mar 17, 2021 #
Running 1:00:00 12.09 km (4:58 / km) +194m 4:36 / km
ahr:139 max:154
Cycling 1:00:00
ahr:133 max:153
Tuesday Mar 16, 2021 #
Running 1:20:00 13.6 km (5:53 / km) +446m 5:03 / km
ahr:135 max:152
At the imaginary World Dis-Orienteering Champs, I would host a knockout sprint and a sprint relay with pin punching.
Can anyone else think of any extremely frustrating/hilarious events to be held at the WDOC?
Skiking 1:01:38 15.38 km (4:00 / km) +156m 3:49 / km
ahr:141 max:165
Monday Mar 15, 2021 #
Cycling 1:05:17 24.56 km (22.6 kph) +309m
ahr:121 max:155
Sunday Mar 14, 2021 #
Running 1:45:03 18.81 km (5:35 / km) +453m 4:59 / km
ahr:141 max:169
I was going to wait until they released the new data for western PA before I started working more on the CZ-relevant maps, but it looks like they're going to take a while for that. So I'll get started now and see if I can use this stuff later.
This area looks quite good: https://photos.app.goo.gl/oerK3MpFx2M9KAvf6
It's a last return image, not a ground image because the data is not dense enough. But if you look at the spurs and hillsides you can see a lot of big blocky boulders. It looks fun.
I like to use videos by backpackers to get a sense of what the terrain is actually like: https://youtu.be/by455jvFeCs?t=45
Hopefully the new data comes out soon so I can map the intricacies of it.
Saturday Mar 13, 2021 #
Running 14:33 1.91 km (7:38 / km) +142m 5:33 / km
ahr:136 max:147
Orienteering 46:42 *** 6.47 km (7:13 / km) +206m 6:14 / km
ahr:150 max:166 24c
Aimed to stay in HR zones 3 and 4 while optimizing efficiency with good microroute choices.
https://photos.app.goo.gl/cmUXGB42A2gz2D3V7
Went off my compass at 4, 8, 15, and 21. Only 21 was caused by the veg.
Quite happy with how successful my attacks were for most of the controls. The terrain was just so much fun.
Cycling 1:58:56 43.89 km (22.1 kph) +716m
ahr:129 max:154
Friday Mar 12, 2021 #
Skiking 1:34:55 18.1 km (5:15 / km) +166m 5:01 / km
ahr:130 max:159
Thursday Mar 11, 2021 #
Running 12:21 1.34 km (9:15 / km) +56m 7:38 / km
ahr:133 max:149
Orienteering 58:51 *** 7.9 km (7:27 / km) +303m 6:15 / km
ahr:152 max:169 20c
Felt a bit rusty in the attack to 1, but it came together after that.
Had a lapse in focus on the way to 13 and let myself go off course.
Stayed in HR zone 4 until 16, after 16 I let myself push harder. But since it was mostly downhill my average HR only increased slightly. Happy with my compass to the finish.
Running 8:30 1.02 km (8:21 / km) +10m 7:58 / km
ahr:129 max:143
Cycling 49:14 20.3 km (24.7 kph) +283m
ahr:140 max:160
Wednesday Mar 10, 2021 #
Cycling 20:00
ahr:127 max:141
Running 1:10:01 14.11 km (4:58 / km) +184m 4:40 / km
ahr:142 max:161
Tuesday Mar 9, 2021 #
Cycling 20:00
ahr:122 max:133
Running 1:05:00 11.29 km (5:46 / km) +272m 5:08 / km
ahr:139 max:157
Took one spill on some ice and bloodied up my knee and did something to my wrist. But that'll probably get better quick... I hope
Monday Mar 8, 2021 #
Skiking 2:07:28 30.47 km (4:11 / km) +100m 4:07 / km
ahr:132 max:155
Sunday Mar 7, 2021 #
Running 20:00 3.7 km (5:24 / km) +69m 4:57 / km
ahr:145 max:164
Running 53:55 10.11 km (5:20 / km) +299m 4:39 / km
ahr:160 max:175
I was on pace to destroy the course record, but took three wrong turns because someone had messed with the course markers. I probably lost around 10 minutes just standing around trying to figure out where to go, and then even more time with how slowly I ran afterwards because of the confidence I lost.
Frustrating to not get to push myself fully, but it is cool to know the fitness is there.
I can't remember the last time I felt that much power in my legs. That was fun.
Running 25:01 4.05 km (6:11 / km) +92m 5:33 / km
ahr:138 max:156
Skiking 50:31 9.81 km (5:09 / km) +28m 5:05 / km
ahr:136 max:165
Saturday Mar 6, 2021 #
Running 30:00 6.24 km (4:49 / km) +72m 4:33 / km
ahr:143 max:162
Ski 57:05 7.89 km (7:14 / km) +83m 6:52 / km
ahr:125 max:142
Friday Mar 5, 2021 #
Running 1:25:00 13.96 km (6:05 / km) +492m 5:11 / km
ahr:142 max:182
My legs felt super heavy in the warmup but were ready to go after the first interval.
My previous fastest time on this hill's Strava segment was 49s. Today all 6 repeats were between 45 and 47. So that's a good sign.
Strava segment is 190m with 29m of climb. The fastest time on the segment is 38s.
Tough but I can get it.
Wednesday Mar 3, 2021 #
Hiking 1:21:38 4.86 km (16:48 / km) +131m 14:48 / km
ahr:93 max:137
Running 45:00 8.98 km (5:01 / km) +240m 4:25 / km
ahr:141 max:167
Tuesday Mar 2, 2021 #
Note
But, so we can have something to look forward to, let's start planning the US Karttapullautin Champs in NEPA. If we continue to make good progress with the vaccine, it looks like travel and/or groups will be possible in the summer, at least within the US. Of course this race may be tossed also, but hey, let's dream.
What races do people want at the US KP Champs? Middle? Relay? 72-hour rogaine?
There are no promises here. I'm just interested in what people would like.
Running 1:05:01 12.23 km (5:19 / km) +279m 4:46 / km
ahr:137 max:177
Backing off a bit to get some more pop in my legs for the Ugly Mudder
Monday Mar 1, 2021 #
Skiking 1:12:45 18.09 km (4:01 / km) +98m 3:55 / km
ahr:130 max:148