Training Log Archive: GswedeIn the 38 days ending Dec 7, 2020:
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Monday Dec 7, 2020 #
Note
This really has been the worst type of injury because I've been able to do a lot of training and competing. But it's still been restrictive.
With more cycling recently, I was reminded of what it feels like to work out without any pain. And that reminded me that always running with a low level of pain in my Achilles is not normal or beneficial since it makes running less fun and reduces my motivation.
I enjoy working out so much that I'm perfectly happy sitting on the exercise bike for very long periods. So running needs to be that fun and pain-free.
Hiking 1:48:07 7.6 km (14:13 / km) +236m 12:18 / km
ahr:113 max:166
Saturday Dec 5, 2020 #
Cycling 1:20:01
ahr:135 max:158
Friday Dec 4, 2020 #
Note
I'm going to take advantage of COVID and not do any running until I have absolutely zero pain, accompanied by stretching and strengthening. I have never taken enough rest to truly allow the problem to resolve (2.5 weeks at most). At 30 years old, I'm confident my body can still heal sufficiently if I let it.
Cycling 8:58
ahr:128 max:170
Cycling 30:01
ahr:139 max:181
Thursday Dec 3, 2020 #
Note
I would love to get to the rest of the country too, but I'm not sure I have enough time to get there on my bike.
Cycling 30:14
ahr:135 max:161
Tuesday Dec 1, 2020 #
Hiking 1:23:03 5.52 km (15:03 / km) +148m 13:16 / km
ahr:111 max:160
Sunday Nov 29, 2020 #
Cycling 7:18:23 138.52 km (19.0 kph) +2425m
ahr:116 max:166
I was much more familiar with my bike now and used Komoot to make a route back. Except for one part that was a tiny bit sketchy, this route was really good. Hillier, but I think I had six cars pass me in the first three hours. And four of them were on the 800m stretch of Route 220.
Lots of gravel roads out there, but it was totally worth the extra effort to be off of 118's shoulderless sections.
I had decided I was going to focus on not pushing too hard on the hills, going into the right gear to comfortably maintain 60-90rpm at all times. And then I completely focused on coasting the downhills as much as possible to get free distance.
It worked pretty well because I had a lot more left at the end of this ride than I did on Wednesday.
But I'm still pretty tired. The final climb up to my house was particularly rough. Scranton has some insanely steep streets, many of them +20%. Even at my lowest gear I struggled to get up those slopes.
Now pizza.
Wednesday Nov 25, 2020 #
Cycling 7:44:52 145.83 km (18.8 kph) +2154m
ahr:118 max:166
I originally planned a route with Garmin Connect, which prioritizes distance. So I was getting absolutely hammered by the hills on its route. I was ready to turn around when I stopped at Ricketts Glen for lunch. But since there's no service there and I was almost halfway into it, I figured I'd just keep going taking somewhat frequent breaks to snack up.
After lunch I decided to take a "flatter" but longer route for the second half. This was certainly more pleasant, but the damage had been done to my legs.
Weather was pretty tough. -1C for the first hour and then about 4C with several hours of freezing rain.
Summer bike touring is wonderful because you have enough daylight to take long breaks and warm weather to enjoy the time outdoors. Late fall/winter bike touring is tough. I barely had enough daylight for this, finishing about 15 minutes after sunset. And I had to be very careful about regulating my temperature.
Overall, a great challenge and I'm glad to have done it. And will go back on Sunday. If you're ever feeling like you need an adventure in your life, just ride your bike somewhere.
Tuesday Nov 24, 2020 #
Cycling 1:00:06
ahr:142 max:177
https://photos.app.goo.gl/di5E8YKa1Sf2yGZT7
I imagine I could get out to run on these maps at some point since there are four-wheelers out there all the time and the owners can't seem to be bothered about them.
Monday Nov 23, 2020 #
Hiking 1:28:50 5.97 km (14:53 / km) +175m 12:59 / km
ahr:120 max:158
I could envision something like a score-o with UsynligO and miniflags once a month or every other month to get people interested in the sport.
Cycling 30:01
ahr:124 max:160
Sunday Nov 22, 2020 #
Cycling 45:01
ahr:122 max:139
I wanted to have a big goal race for this year. A race where I could go to the well. But there are people with guns in the woods, there are travel restrictions, and my feet and ankles hurt. So it's time to rest.
But since it appears we're also at one of the worst moments of this pandemic, there aren't many places I'll go or friends I'll meet up with. So I'll at least go hiking or use my exercise bike to not go completely crazy.
Saturday Nov 21, 2020 #
Note
https://electriccityo.wixsite.com/electriccityo
Running 1:05:00 11.47 km (5:40 / km) +273m 5:04 / km
ahr:158 max:174
Friday Nov 20, 2020 #
Cycling 30:00
ahr:123 max:139
Running 1:00:00 12.27 km (4:53 / km) +124m 4:39 / km
ahr:156 max:178
Thursday Nov 19, 2020 #
Cycling 30:08 13.0 km (25.9 kph)
ahr:133 max:167
Of course, it's very unlikely they would be able to enforce this effectively and I'm very confident that I would not catch any viruses going to run in Harriman. But I'll respect the rules and stay here enjoying my local scene some more. Glad I'm in an area with lots to explore.
Running 1:00:01 10.03 km (5:59 / km) +284m 5:14 / km
ahr:154 max:179
Wednesday Nov 18, 2020 #
Cycling 45:02 23.0 km (30.6 kph)
ahr:133 max:173
Orienteering 14:27 1.17 km (12:20 / km) +168m 7:11 / km
ahr:142 max:158
Orienteering 33:26 2.49 km (13:27 / km) +41m 12:26 / km
ahr:141 max:164
Waist to chest-high blueberry, lots of deadfall, and rocky, icy ground.
I made it 6 controls in and decided to stop wasting my time.
Driving home I had a familiar feeling -- I wasn't having fun at all and this was miserable work.
While that feeling is to be expected any time you're working towards a goal, I think I've had this feeling far too often, especially since I've been back stateside. Ultimately I think this is giving me some robust resentments against the sport and making me bitter in general.
It's got a few components: it's cold and dark; I'm alone; the rocky ground is usually covered in lots of ice from late November to mid-March. Orienteering over the summer here felt very different, much more enjoyable and productive. I was often alone, but not freezing my face off or slipping over ice. This evening, along with many others, did not feel beneficial physically or technically.
This is really important feedback. Because, as it says in the ten basic mental concepts, you have to have fun training and competing. MOTIVATION is fundamental. I think there's still a place for orienteering and night-o this winter. But I'll scale back the frequency of technical training this winter in favor of physical training.
Orienteering 7:11 0.51 km (14:10 / km)
ahr:127 max:144
Tuesday Nov 17, 2020 #
Cycling 8:07
ahr:122 max:159
The exercise bike is still not anything fancy. No screen or anything. Just the bike. But these 8 minutes hurt. So that's good.
Running 1:10:01 13.5 km (5:11 / km) +285m 4:41 / km
ahr:136 max:176
Looks like professional development isn't happening in 2020
Monday Nov 16, 2020 #
Note
Update: Ended up too busy today to drive out there, but I might have time tomorrow for it.
I also found some super fun looking glacial terrain in a state park near Binghamton.
Cycling 30:00 15.0 km (30.0 kph)
ahr:123 max:149
Sunday Nov 15, 2020 #
Running 13:00 1.51 km (8:38 / km) +45m 7:30 / km
ahr:137 max:153
Orienteering 1:35:02 **** 10.4 km (9:08 / km) +449m 7:31 / km
ahr:146 max:174 24c
Decent first half, but then I didn't get the tongo control and my mental state fell apart after that.
The two major controls where time was lost were 16 and 22.
16 was a pretty clear case of not being aggressive enough with the tongo. Lots of green and rocky ground, but I didn't have the right mentality going into it. For a leg like that, I need to focus more sticking to my compass no matter what. It's very easy for me to fall back into a more passive mindset.
22 was frustrating because it looks like I actually did spike the control, but I didn't see the flag. And once you're not sure where you are on that hillside, it's difficult for anything to make sense.
Days like today are when I ask myself if it's worth to focus this much on orienteering. It makes you wonder what's the point if, after so much training, you're still making the same mistakes and struggling to feel like you're improving.
At this stage, I think it's important to look at my personal big picture. Thinking back to when I was a teenager and going to JWOC. Technically I was awful. Really unstable. The main reason I was able to make it onto the JWOC teams was because I was fitter than most of the juniors at the time.
Comparing myself to where I was reminds me just how far I have in fact come. The precise navigation necessary in orienteering has never come as easy to me as it seems to come to others. At this point in my orienteering career, I expect it never will come easy. Some people seem to have a mind that molds easily to it and others don't.
But I obviously can improve and have drastically. But these days happen. It would have been nice to be where I am now years ago, but that's not my story. So, nose to the grindstone and enjoy the process.
Saturday Nov 14, 2020 #
Running 40:00 7.44 km (5:23 / km) +92m 5:04 / km
ahr:148 max:172
5x20/40 on the lake trail followed by 5x30/30 over rocky terrain.
Friday Nov 13, 2020 #
Cycling 20:01 10.0 km (30.0 kph)
ahr:113 max:157
Running 9:59 1.18 km (8:27 / km) +86m 6:11 / km
ahr:138 max:150
Orienteering 41:55 **** 4.75 km (8:50 / km) +253m 6:58 / km
ahr:146 max:164 20c
Stopped at 20 since we put a 40 minute limit on the courses. I was quite happy I made it that far considering how physical this terrain is.
This was the first time I actually felt physically strong in Mocanaqua, but I did have to dig into the primal zone to find the strength to really push over the rocks and through the veg.
Orienteering 5:14 0.73 km (7:10 / km)
ahr:153 max:165
Thursday Nov 12, 2020 #
Cycling 35:00 [2] 14.0 km (24.0 kph)
Running 1:10:00 14.3 km (4:54 / km) +275m 4:28 / km
ahr:145 max:161
Just so hilly, there's a part of a street in the Hill Section neighborhood that cannot be paved because of how steep it is. It's cool to live in a city this hilly. It gives you plenty of options and gets you fit whether you like it or not. But ouch.
Wednesday Nov 11, 2020 #
Cycling 30:00 15.0 km (30.0 kph)
ahr:118 max:164
Running 14:55 2.66 km (5:36 / km) +93m 4:46 / km
ahr:134 max:144
Orienteering 52:23 *** 5.72 km (9:10 / km) +210m 7:44 / km
ahr:133 max:152 18c
Not really technically challenging because I know this area too well now. Once it got dark then being precise started getting a little trickier, but still. Too easy technically.
Definitely not easy physically. Moving through this terrain is super tough between the blueberry, rocky ground, steep slopes, and other vegetation. But getting to run on sections of bare rock is super pleasant.
Running 23:38 3.81 km (6:12 / km) +60m 5:45 / km
ahr:126 max:147
Tuesday Nov 10, 2020 #
Circuit Training 20:00 [4]
Running 1:05:00 10.3 km (6:19 / km) +269m 5:35 / km
ahr:156 max:176
Monday Nov 9, 2020 #
Cycling 20:00 8.0 km (24.0 kph)
ahr:117 max:146
Running 30:00 6.35 km (4:43 / km) +77m 4:27 / km
ahr:148 max:163
Sunday Nov 8, 2020 #
Running 8:28 1.32 km (6:25 / km) +24m 5:52 / km
ahr:146 max:166
Orienteering 1:30:10 *** 11.17 km (8:04 / km) +383m 6:53 / km
ahr:156 max:173 17c
Another attempt at the 2015 Billygoat, but I couldn't finish it because I kept getting cramps in my hamstrings. I started getting them about ten minutes in and had to run very slow to keep it from getting worse.
But then on the way to 18, I couldn't run more than 10 steps without getting another cramp in my hamstring. So instead of hobbling through the rest of the course, I just stopped there.
I have no idea how to resolve this. I stretch and strengthen my hamstrings, but I continue to get cramps on long distance courses.
Running 12:36 1.58 km (7:58 / km) +46m 6:57 / km
ahr:123 max:136
Saturday Nov 7, 2020 #
Note
Cycling 1:01:15 16.66 km (16.3 kph) +226m
ahr:111 max:139
Stopped by Biden's childhood home. There were loads of people there (about 98% masked up) and a nearly constant line of cars going by with plenty of honks. A surreal gathering to witness.
Friday Nov 6, 2020 #
Cycling 20:01
ahr:103 max:139
Running 13:03 0.9 km (14:25 / km) +100m 9:17 / km
ahr:128 max:152
Running 46:58 9.05 km (5:11 / km) +526m 4:01 / km
ahr:167 max:180
Running 5:00 [3] 0.56 km (8:54 / km) +2m 8:46 / km
ahr:137 max:144
Thursday Nov 5, 2020 #
Cycling 20:00
ahr:112 max:152
Running 1:03:00 12.37 km (5:06 / km) +124m 4:51 / km
ahr:142 max:169
Wednesday Nov 4, 2020 #
Cycling 20:00
ahr:112 max:148
Running 7:38 1.23 km (6:14 / km) +17m 5:49 / km
ahr:167 max:180
Orienteering 38:10 **** 4.99 km (7:39 / km) +177m 6:30 / km
ahr:167 max:184 21c
https://photos.app.goo.gl/iYhmJjx2EM66Q22a6
Running 4:19 0.54 km (7:56 / km)
ahr:141 max:149
Tuesday Nov 3, 2020 #
Running 11:22 1.44 km (7:53 / km) +44m 6:50 / km
ahr:125 max:140
Orienteering 40:48 *** 5.2 km (7:51 / km) +187m 6:39 / km
ahr:142 max:166 22c
https://photos.app.goo.gl/9crwWyAvr5yzNfx98
Fell and broke my compass about 7 minutes in. So I had a good exercise in orienteering without a compass. I do like running without a compass occasionally. It forces me to focus on other skills, but it only works for terrain like this with lots of details.
Running 10:00 1.36 km (7:22 / km) +34m 6:33 / km
ahr:139 max:165
Monday Nov 2, 2020 #
Cycling 20:00
ahr:120 max:157
Running 30:05 6.44 km (4:40 / km) +55m 4:29 / km
ahr:144 max:160
Sunday Nov 1, 2020 #
Running 2:00:00 20.94 km (5:44 / km) +739m 4:52 / km
ahr:142 max:165
Saturday Oct 31, 2020 #
Running 1:05:00 10.42 km (6:14 / km) +249m 5:34 / km
ahr:158 max:182