Training Log Archive: GswedeIn the 38 days ending Oct 30, 2020:
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Friday Oct 30, 2020 #
Cycling 20:03 10.0 km (29.9 kph)
ahr:125 max:160
Cycling 1:00:01 28.0 km (28.0 kph)
ahr:119 max:151
Thursday Oct 29, 2020 #
Circuit Training 20:00 [4]
Cycling 6:59
ahr:110 max:149
Running 1:01:25 12.09 km (5:05 / km) +395m 4:22 / km
ahr:145 max:176
Wednesday Oct 28, 2020 #
Cycling 20:22 9.0 km (26.5 kph)
ahr:121 max:161
I also have a trail running friend here in the US who ignored all the regulations since the pandemic's start. He can't walk more than a 1/4 mile right now. As far as I know he never had a positive COVID test and he hasn't been tested for it yet. We can't definitively say it's post COVID. But it looks pretty suspect.
This is a dangerous virus. Wear your masks, wash your hands, and avoid crowds, folks. It's about to get even worse in the US.
Running 8:37 1.19 km (7:14 / km) +5m 7:04 / km
ahr:140 max:156
Orienteering 42:03 ***** 5.89 km (7:08 / km) +140m 6:23 / km
ahr:142 max:162 24c
Made a few mistakes in some very vague areas that cost me around 2m30s total. I may have not made those mistakes if flags were at the points because I was so close to the circle. Or I might not have seen the flags.
Going through the Quickroute analysis, the primary ways I lost time in this terrain were leaving the control in the wrong direction and adding extra distance (such an old habit that I need to keep focusing on) and moving slowly over rocky ground.
You could say that moving slowly over rocky ground is inevitable, but I think we need to and can improve our ability to run over super rocky ground. So I'm going to keep working on technique in the rocky areas near me.
Really stoked to have Bridget, Peter, AJ, and my trail running friend Steve Lange out. Steve is an extremely fit trail runner who has been wanting to give orienteering a shot for a while. I made him an orange level course on this map and accompanied him for the first three controls to give him technique pointers. After that he got super lost, but he made it back and had fun!
No map!
Running 7:49 1.04 km (7:30 / km)
ahr:150 max:162
Running 11:23 1.09 km (10:25 / km)
ahr:153 max:171
Tuesday Oct 27, 2020 #
Cycling 31:00 14.0 km (27.1 kph)
ahr:121 max:167
I've also been doing the Navigabl simulations during the recoveries. Not ideal since I should be doing them while running, but really what's best is to do them consistently. And it's much easier to find that consistency here than trying to plan it out during my runs.
Running 1:00:00 9.92 km (6:03 / km) +279m 5:18 / km
ahr:138 max:159
So that starts with mapless running. Starting off at whatever top pace feels comfortable to you and increasing that pace over time until you think you've hit orienteering race pace.
Monday Oct 26, 2020 #
Note
I'm really grateful to be part of a process that can help people enjoy this sport more easily.
We are starting a club here, unofficial for now.
Electric City Orienteering -- ECO
Scranton, the anchor city of NEPA, is nicknamed the Electric City since it was the first city in the country to have electric trollies (unfortunately no longer functioning). So the name has historical ties to the region, but I also like to think that it represents the ecological aspect of orienteering, i.e., that our sport entails the utmost respect for nature. It also means "Echo" in Spanish, and I believe that the format for this club could have echoes around the country in starting new clubs with enthusiastic members but very little funding.
Cycling 20:15 8.0 km (23.7 kph)
ahr:115 max:155
Hiking 29:40 2.48 km (11:57 / km) +79m 10:19 / km
ahr:108 max:147
Running 1:00:00 12.25 km (4:54 / km) +138m 4:38 / km
ahr:151 max:174
Sunday Oct 25, 2020 #
Running 17:56 1.85 km (9:41 / km) +100m 7:38 / km
ahr:146 max:159
Orienteering 53:35 *** 6.43 km (8:20 / km) +277m 6:51 / km
ahr:171 max:185 17c
Had to cut it short to get to work.
I lost a lot of time trying to get across areas of rocky ground because the freshly fallen leaves have hidden a lot of the ankle bruisers.
Also, based on the QR analysis, I could pick up a lot of time getting down the hills faster. Again, I went slowly due to the rocky ground. But I also need to keep in mind that I should check the map before going down the slope, that way I can keep an eye on where my feet are going. Practice, practice, practice.
Running 12:44 1.59 km (8:01 / km) +23m 7:29 / km
ahr:169 max:181
Cycling 25:06 10.0 km (23.9 kph)
ahr:134 max:155
Saturday Oct 24, 2020 #
Running 1:04:00 11.36 km (5:38 / km) +460m 4:41 / km
ahr:162 max:182
Cycling 20:00 7.0 km (21.0 kph)
ahr:122 max:152
Circuit Training 20:00 [4]
The explosive deadlifts really took it out of me.
Friday Oct 23, 2020 #
Cycling 20:00 7.0 km (21.0 kph)
ahr:114 max:147
Cycling 52:46 20.35 km (23.1 kph) +487m
ahr:125 max:156
Thursday Oct 22, 2020 #
Cycling 20:00 7.0 km (21.0 kph)
ahr:108 max:136
Running 16:44 2.08 km (8:02 / km) +149m 5:55 / km
ahr:129 max:144
Orienteering 26:29 *** 3.2 km (8:16 / km) +115m 7:00 / km
ahr:144 max:165 15c
Started this course right at sunset expecting that I would be taking quite a long time based on my previous experiences here. But I was able to get through it pretty quickly. I expect it's because I only had to cross the area of waist-high blueberry once. It only got dark enough to for my headlight to make a real difference after #10. So not ideal.
Legs were feeling pretty heavy from yesterday, but loosened up as I kept going
Running 18:29 2.12 km (8:42 / km) +157m 6:21 / km
ahr:125 max:140
Wednesday Oct 21, 2020 #
Cycling 20:00 8.0 km (24.0 kph)
ahr:125 max:159
Running 1:16:31 14.17 km (5:24 / km) +576m 4:29 / km
ahr:146 max:183
Tuesday Oct 20, 2020 #
Running 40:00 6.96 km (5:45 / km) +306m 4:43 / km
ahr:146 max:164
Monday Oct 19, 2020 #
Cycling 20:00 8.0 km (24.0 kph)
ahr:114 max:151
Sunday Oct 18, 2020 #
Note
Most of those "open" areas mapped by KP are actually filled with waist-high ferns.
Some of the green mapped in 93 seems to be accurate still. I believe that is mostly mountain laurel. But the new green mapped by KP is primarily young pines and spruce. There are also areas of 2.5m tall bushes that I couldn't identify.
Circuit Training 15:00 [4]
Running 1:00:00 9.78 km (6:08 / km) +274m 5:23 / km
ahr:153 max:177
Saturday Oct 17, 2020 #
Running 1:15:43 13.77 km (5:30 / km) +476m 4:41 / km
ahr:157 max:180
Apparently he likes mapping stuff on Open Street Map. So he's interested in giving orienteering a shot.
Friday Oct 16, 2020 #
Note
Image of Men's and Women's Courses with the routes of the top 3 finishers.
Rain slows things down. Starting at 1:15
Cycling 15:39
ahr:119 max:148
Cycling 20:36 6.22 km (18.1 kph) +265m
ahr:124 max:150
Orienteering 11:08 1.34 km (8:18 / km) +111m 5:52 / km
ahr:137 max:161
Orienteering 1:14:29 7.72 km (9:39 / km) +459m 7:26 / km
ahr:148 max:176
Should have printed an extra map.
https://photos.app.goo.gl/1BCapQ2e4MoZn8yB8
And then the burned area near 7 has turned into amazingly crappy forest. Once I had to start crawling under vegetation I lost all my body heat and it just went to hell from there. So I called it and ran back to the car. Without a support crew, I have to be much more careful about keeping myself together.
Frustrating for things not to come together today, but that's how stuff goes sometimes. I'm not finished.
Orienteering 24:17 3.09 km (7:52 / km) +58m 7:12 / km
ahr:149 max:178
Thursday Oct 15, 2020 #
Running 30:00 6.01 km (4:59 / km) +66m 4:44 / km
ahr:147 max:165
But it's also feeling quite weird. A big event with no other orienteers.
Plenty of self-doubt and negative self talk have been coming into my head over the past few days. In the past, I've tried to drive that talk out with positive statements and images. I recently had a good talk with Aaron on one of our hill rep days. We should treat those negative thoughts as you would a distraction or errant thought while meditating: let it surface, run its course, and then subside. After that you can replace it with the positive stuff.
I am physically ready for a WOC long tomorrow. I've planned everything out in terms of fuel and timing. The only thing left is for my mind to be in the right space. Going to talk some final minutes for that tonight and then we're ready to roll tomorrow.
I will have a live track of it starting at noon EDT. It'll just be a link to my real-time location in Google maps and a link to an image of the course. I haven't been able to figure out anything else to make it cooler.
Also, it looks like it's going to be raining all day. Perfect conditions ; )
Wednesday Oct 14, 2020 #
Running 12:01 1.51 km (7:57 / km) +104m 5:56 / km
ahr:160 max:184
Orienteering 28:06 *** 4.07 km (6:54 / km) +199m 5:32 / km
ahr:133 max:145 18c
Final tune-up course before WOC on the most Harriman like terrain around here. The woods are amazing this time of year.
Video from around the finish: https://photos.app.goo.gl/vfxMDviP62pGq7MW7
Most of the woods were like this today. Our world is a really special place.
Running 16:22 2.32 km (7:03 / km) +117m 5:38 / km
ahr:128 max:147
Tuesday Oct 13, 2020 #
Cycling 13:07 2.61 km (11.9 kph) +93m
ahr:105 max:128
Cycling 40:00 18.0 km (27.0 kph)
ahr:130 max:169
Monday Oct 12, 2020 #
Cycling 18:50 3.36 km (10.7 kph) +165m
ahr:121 max:143
Running 30:01 6.63 km (4:32 / km) +75m 4:17 / km
ahr:150 max:165
Sunday Oct 11, 2020 #
Running 30:00 5.28 km (5:41 / km) +132m 5:03 / km
ahr:138 max:157
Saturday Oct 10, 2020 #
Cycling 1:50
ahr:118 max:136
Cycling 2:28 0.67 km (16.3 kph) +8m
ahr:116 max:134
Cycling 19:18 5.61 km (17.4 kph) +144m
ahr:106 max:137
Cycling 30:00 13.0 km (26.0 kph)
ahr:124 max:153
Friday Oct 9, 2020 #
Cycling 20:00 9.0 km (27.0 kph)
ahr:120 max:144
Orienteering 27:38 2.64 km (10:28 / km) +207m 7:31 / km
ahr:138 max:152
Orienteering 51:26 ***** 5.67 km (9:04 / km) +302m 7:10 / km
ahr:141 max:168 18c
Reran the blue from the 2010 A event here. This was so f**king difficult with the leaves out.
I know I say this very often, but I've been to a lot of different terrains in Europe and North America, and the terrain in the Poconos with the leaves out is honestly some of the most technically challenging stuff I've experienced. When the leaves are off it's pretty standard and not particularly difficult. But with the leaves on, I still feel like a newbie.
I'd be interested in others' opinions, particularly EricW's since he's also very experienced in the Poconos.
Running 14:08 1.8 km (7:52 / km) +7m 7:43 / km
ahr:150 max:164
Thursday Oct 8, 2020 #
Cycling 20:00 9.5 km (28.5 kph)
ahr:116 max:137
Running 2:39 0.35 km (7:34 / km) +14m 6:17 / km
ahr:130 max:141
Orienteering 46:52 **** 4.75 km (9:52 / km) +289m 7:34 / km
ahr:154 max:171 20c
Night-o with the juniors. Absolutely annihilated them. So today was a success.
Wednesday Oct 7, 2020 #
Cycling 20:03 9.0 km (26.9 kph)
ahr:125 max:151
Testing out the exercise bike I got for myself. I can't get as much of a workout as the one my parents have, but this one actually fits in my apartment.
Looking forward to more opportunities for consistent aerobic training!
Running 50:01 8.48 km (5:54 / km) +314m 4:59 / km
ahr:150 max:170
Tuesday Oct 6, 2020 #
Cycling 40:01 22.0 km (33.0 kph)
ahr:147 max:179
Running 1:00:00 10.17 km (5:54 / km) +360m 5:01 / km
ahr:152 max:169
It wasn't ideal timing for my attempt at the WOC courses since I wanted to start my taper tomorrow, but it's always better to be in slightly worse shape than to be injured
Sunday Oct 4, 2020 #
Cycling 1:00:01 33.0 km (33.0 kph)
ahr:145 max:182
Saturday Oct 3, 2020 #
Cycling 1:00:20 32.5 km (32.3 kph)
ahr:150 max:182
Testing out different ways to keep my heart rate up for the whole time. Really solid way to get a workout in. This could be good for winter training when absolutely everything is covered in ice.
Friday Oct 2, 2020 #
Cycling 50:01 29.0 km (34.8 kph)
ahr:136 max:169
Thursday Oct 1, 2020 #
Cycling 1:00:00 32.0 km (32.0 kph)
ahr:132 max:177
Did a one minute pickup every ten minutes to keep the heart rate in good shape for the ride.
Wednesday Sep 30, 2020 #
Hiking 1:51:46 7.8 km (14:20 / km) +232m 12:28 / km
ahr:99 max:150
Tuesday Sep 29, 2020 #
Running 5:53 0.81 km (7:16 / km) +3m 7:08 / km
ahr:133 max:145
Orienteering 41:41 **** 4.35 km (9:35 / km) +220m 7:39 / km
ahr:141 max:173 20c
Running 10:37 1.42 km (7:28 / km) +6m 7:19 / km
ahr:136 max:147
Monday Sep 28, 2020 #
Note
I've never had a stress fracture before and it would be weird if this were one since I haven't been doing anything very different. But at any rate, I'm not interested in perpetuating an acute injury that could turn into an overuse injury. So, some rest and cross training days.
I'm planning on running the WOC courses from Oct 15 to the 17. I'll be putting out streamers or flags for the short distance, but just o-range for the long. Anyone who wants to is welcome to join me at a virally safe distance.
I could also use someone to drop me off or pick me up for the long since the start and finish are so far apart. I'm happy to wear a mask in the car : )
Sunday Sep 27, 2020 #
Running 47:00 7.99 km (5:53 / km) +300m 4:57 / km
ahr:135 max:152
Orienteering 1:23:04 **** 8.5 km (9:46 / km) +440m 7:46 / km
ahr:132 max:159 18c
Saturday Sep 26, 2020 #
Circuit Training 23:00
Running 35:00 [3] 6.76 km (5:11 / km) +71m 4:55 / km
ahr:145 max:162
As soon as I stepped onto the path a furry black head popped up in the woods not 20m from me and then promptly started to run away... In the direction I was running. Why do animals always do that?
The bear crossed the path and then stopped to look back at me. It wasn't a small bear this time by any means. Its front shoulders were about 1.1-1.2m tall. I love having nature this close to the city, hopefully we can find a sustainable way to keep it that way.
Friday Sep 25, 2020 #
Orienteering 1:06:51 **** 7.65 km (8:44 / km) +330m 7:11 / km
ahr:137 max:167 24c
https://photos.app.goo.gl/zRF33obJ4hkapQDU6
Terrain video: https://photos.app.goo.gl/f7BSmGSEjf2mcCZj9
Running 13:28 1.75 km (7:43 / km) +51m 6:44 / km
ahr:127 max:145
Orienteering 42:31 ***** 4.53 km (9:23 / km) +200m 7:41 / km
ahr:142 max:163 19c
Night-o at Lost Lakes with the juniors. Extremely technically challenging, but I felt really strong except for 14 and 18. Since it was night, I was forced to be much more precise in my navigation, which is exactly what Lost Lakes requires. So I was actually navigating better at night than I have during the day in the past.
I'm looking forward to more night-o this winter. Since I've been back stateside, it's been difficult to find places with parking lots open after dusk. Almost all of my maps here can be used for night orienteering.
Also, I used the GPS Orienteering app in the past to give me some confirmation that I had arrived at the right point, but it wasn't nearly as accurate as UsynligO and O-range. Getting confirmation you're at the right point is even more important at night than during the day. So now with O-range, I'll at least have something to say I'm at or near the right point. And I don't have to pick up anything afterwards : )
Thursday Sep 24, 2020 #
Orienteering 1:34:25 8.39 km (11:15 / km) +520m 8:35 / km
ahr:127 max:156 18c
If it weren't for the abundance of ankle-twisting, foot-bruising stony ground out there, this terrain would be without question one of the most fun terrains in the US.
There are a lot of parts without stony ground, but it certainly feels like most of it is stony ground. I wonder if there's a way to see stony ground with lidar.
At any rate, the terrain is usable and quite technical but less fun with the rough footing. As I understand it, almost all the maps around Ottawa are super rocky. So if they can find a way to enjoy it, so can we!
Circuit Training 29:00
Wednesday Sep 23, 2020 #
Cycling 1:03:49 22.95 km (21.6 kph) +250m
ahr:120 max:157
Cycling 15:31 2.8 km (10.8 kph) +175m
ahr:117 max:134
Running 1:10:00 12.3 km (5:41 / km) +369m 4:57 / km
ahr:140 max:180
2x(Full East Mountain Rd, 3min recovery, Firehouse to Cul-de-Sac)
It is super convenient to live on a hill like this. And with my Achilles slowly improving, running on asphalt is less of a problem.
Goal was to keep my heart rate in zone 4 for the East Mountain Climb and in zone 5 for the Firehouse to Cul-de-Sac. It was accurate according to my watch, but the zones are different on AP. I'll have to go back and compare.
Ideally, I'll get to the point of doing 4 or 5 sets of these, but that's a super long workout also. I'll have to run the downhills a bit faster to cut down on the recovery time.