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Training Log Archive: Gswede

In the 7 days ending Apr 10, 2018:

activity	#	time	miles		km		+m		load
Running	6	4:45:01	30.32	(9:24)	48.79	(5:51)	874		89.8
Orienteering	5	3:58:56	24.72	(9:40)	39.78	(6:00)	732	77c	123.6
Hiking	1	20:00	1.24	(16:06)	2.0	(10:00)			2.0
Circuit Training	1	20:00							4.0
Supplementary Jog	1	20:00							4.0
Core O'Clock	1	10:00							2.0
Total	12	9:53:57	56.28		90.57		1606	77c	225.4

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Tuesday Apr 10, 2018 #

Note

Something I just remembered for event organizers. At some events in Spain, the organizers would print out a huge map about 50" inches long with the men's and women's elite courses on them.

After the race (a middle, for example) they would call the men's and women's winners up and each would draw their routes in front of a crowd. They'd have a microphone and different colored markers. The crowd was really interested in seeing the course review right there after the race. It seemed like a good way to create a bit more of an atmosphere at the event and get everyone excited about the sport.

Maybe this could be done on the TV screens we often have for results at the finish.

Maybe we'll be able to do that at the Harriman Orienteering Festival this fall...

Running 15:00 [5] 4.0 km (3:45 / km)

First intervals in quite a long time. Achilles protested a bit, but not much. Very happy to be back on the track and pushing myself. Kept it short. Workout was 4x800 on 90 sec recovery.

Times:
2:38
2:34
2:33
2:27

Not at my fastest level. But getting there!

Running warm up/down 45:00 [3] 9.0 km (5:00 / km)

Circuit Training 20:00 [2]

2x7 minute workout

Monday Apr 9, 2018 #

5 PM

Running 1:10:01 [3] 9.91 km (7:04 / km) +386m 5:55 / km
ahr:165 max:186

Stopped on the way back home for a run at Kings Gap SP. It's been a long time since I've been there. The woods are a bit thick in many parts, but certainly not worse than Hickory Run or the Water Gap. I'd really like to get out there for some training at some point.

Sunday Apr 8, 2018 #

10 AM

Orienteering 27:24 [5] ** 6.33 km (4:20 / km) +55m 4:09 / km
ahr:159 max:174 21c

Running 30:00 [2] 5.0 km (6:00 / km)

5 PM

Orienteering 1:00:33 [3] *** 6.69 km (9:03 / km) +303m 7:23 / km
ahr:162 max:183 15c

OCIN_Sunday_Middle_VOA_Park_7 Blue - Splits

Saturday Apr 7, 2018 #

Running 25:00 [2] 5.0 km (5:00 / km)

10 AM

Orienteering 52:56 [4] * 11.61 km (4:33 / km) +129m 4:19 / km
ahr:155 max:170 24c

Started hard, but slowed down to a light tempo when I saw that we were just doing loops around a golf course.

OCIN_Saturday_Classic_Elk_Creek_7 Blue - Splits

Friday Apr 6, 2018 #

Event: OCIN Flying Pig XXII

Supplementary Jog 20:00 [2]

I was able to do this without any pain in my Achilles. First time I've been able to say that in a while.

4 PM

Orienteering 28:03 [5] ** 5.15 km (5:27 / km) +245m 4:24 / km
ahr:153 max:172 17c

Running 30:00 [3] 5.0 km (6:00 / km)

OCIN_Friday_Middle_Pyramid_Hill_Apr_2018_7 Blue - Splits

Thursday Apr 5, 2018 #

Core O'Clock 10:00 [2]

10 AM

Running 1:10:00 [3] 10.88 km (6:26 / km) +488m 5:15 / km
ahr:157 max:179

It gets hilly 'round these parts.

Wednesday Apr 4, 2018 #

8 AM

Hiking 20:00 [1] 2.0 km (10:00 / km)

2 PM

Orienteering 1:10:00 [3] **** 10.0 km (7:00 / km)

Down in Virginia visiting my newborn niece! So I decided to get out for a course in Pandapas.

My Achilles pain is almost completely gone. It looks like the treatment is working pretty well.

Injuries are the dark abyss of any competitive sport. But when you recover from an injury that sidelined you, especially a chronic one, it's like falling in love with the sport again. You remember how great it was to run pain-free, how wonderful it is to move!

I'm personally ready to take on this coming season!

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