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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 7 days ending May 20:

activity # timemileskm+mload
  Running4 4:47:33 33.94(8:28) 54.63(5:16) 1200105.0
  Hiking1 1:20:00 3.73(21:27) 6.0(13:20) 2508.0
  Orienteering1 1:10:00 6.82(10:16) 10.98(6:23) 34012c21.0
  Core O'Clock1 20:004.0
  Total6 7:37:33 44.49 71.6 179012c138.0

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Sunday May 20 #

8 AM

Running race 38:48 [4] 9.03 km (4:18 / km) +292m 3:42 / km
ahr:169 max:189

Running warm up/down 25:00 [3] 5.0 km (5:00 / km)

Saturday May 19 #

11 AM

Orienteering 1:10:00 [3] ** 10.98 km (6:23 / km) +340m 5:31 / km
ahr:168 max:185 12c

Heading out to Erik's Gear Grinder event. I ran the half distance. Really interesting route choices...but I just went straight for a lot of them! I also went off-trail to test out the vegetation.

Really happy with what I saw. Medium runnability, but super low visibility. It's like doing night-O almost the entire time. I'm very excited to train here and on DVOA's other super technical maps.

Thursday May 17 #

6 PM

Running 23:45 [4] 5.6 km (4:14 / km) +158m 3:43 / km
ahr:150 max:165

I decided to take this as a test: if things fell apart, then I'd call it now, submit a petition, and hope for the best; if I felt good enough to win, then I'd continue forward, but resting more than originally planned.

Things didn't fall apart. I felt generally pretty good, a little more tired than normal. And I certainly didn't have any kick, but I won't be submitting a petition for now. One day at a time now.

Running 40:00 [3] 6.5 km (6:09 / km)

Wednesday May 16 #

Running 1:50:00 [3] 19.0 km (5:47 / km) +500m 5:07 / km

Long run in the Wiss. But a shorter long run, since it's time to taper.

I set this to generate while I was running.

It's an old coal mine that's been converted to a state forest.
It's here.

This one shows the unique nature of the terrain better. With Kartpullautin's depression PNG, the depressions are shown in purple. I can't wait to take a trip out there.

And just for perspective, if this image were printed at the right size, it'd be A3 at 1:15,000. So yeah, pretty big.


Note

It would appear that I have Lyme's. Already on a round of antibiotics. I suppose it's a risk that comes with the territory when you orienteer here. I'll need more deet and more permethrin. Really hope there's a vaccine in the works for this.

Tuesday May 15 #

Core O'Clock 20:00 [2]

One routine of Fausto Murillo: https://youtu.be/3JZ-rdey-t0

Plus 100 pushups and 30 pullups

Running 50:00 [3] 9.5 km (5:16 / km) +250m 4:39 / km

Recovery day in the Wiss. Legs are still very beat up.

The more I run here, the more I like the Wissahickon. For training, aesthetic appeal, and destressing from the city.

It's got enough hills to get in some serious hill training, but not so many hills that you end up running too slowly. Perfect to prepare for hilly or soft-ground terrains.

The 50 miles of trails provide loads of variability. And Forbidden Drive is a great option for flat, fast running.

It's not great to develop the technical aspect of orienteering. But then again, it's easy to get to know a map too well. I've heard that Daniel Hubmann does only physical training when he's at home.

I can focus on the technical aspect at training camps. But the Wiss prepares my body. I suppose I'm just grateful that Ben Franklin didn't get his wish of damming the creek and creating a reservoir for the city.

Monday May 14 #

Note

Here's the video of the worst part of the Water Gap that I saw last week:



The video doesn't seem to get across just how bad it really was, but my speed and stops should express how slow it is. It's a huge contrast also, as these areas are usually the most runnable on this map.

So the combination of the woolly adeglid and March's four nor'easters did some real damage to this park, but there are still loads of areas that are just downright fun orienteering:



Notes for future Water Gap courses, areas with evergreen have lots of downed trees. The southern ridges tend to have thicker vegetation, with the forest generally opening up the further north you go on the map.

Hiking 1:20:00 [1] 6.0 km (13:20 / km) +250m 11:02 / km

Enjoying a nice evening in the Wissahickon. Relaxing for mind and body.

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